KINE 2114 Midterm Study Guide - Vocabulary Flashcards

Vocabulary flashcards generated from the KINE 2114 Midterm Study Guide, covering fitness terms, muscle actions, specific exercise cues and muscle targets, workout routine types, stretching modalities, and safety guidelines.

Resistance training

A form of exercise where muscles produce force against a load, such as a dumbbell, resistance band, machine, or body weight.

Body composition

The relative amounts of fat mass versus fat free mass, where fat free mass includes muscle, bone, organs, water, plus other nonfat tissue.

Osteoporosis

A bone condition characterized by weakened bones that become more vulnerable to fractures.

Sarcopenia

Loss of skeletal muscle mass with declining strength, commonly associated with aging, without a single specific birthday when it begins for everyone.

Momentum

Motion that helps carry a weight through a lift, such as swinging the torso during a strict curl, making the movement less controlled.

Flexion

A decrease in the angle at a joint, such as bending the elbow during a curl.

Concentric muscle action

A muscle action where the working muscle shortens while producing force, such as the biceps during the lifting phase of a curl.

Eccentric muscle action

A muscle action where the working muscle lengthens while producing force, such as the biceps controlling the lowering phase of a curl.

Isometric muscle action

A muscle action where muscles produce force with little or no joint movement, such as holding a wall sit or plank.

Isotonic movement

In introductory weight training, movement performed against a constant external load, such as a curl using the same dumbbell throughout the repetition.

Isokinetic movement

Movement where specialized equipment maintains a constant movement speed, such as an exercise performed on an isokinetic dynamometer.

Concentration curl

An exercise targeting the biceps brachii where the lifter bends at the elbow while keeping the upper arm supported rather than swinging the torso.

Lat pulldown

An exercise focusing on the latissimus dorsi with help from the elbow flexors, where the lats help pull the upper arms toward the torso without a large backward swing.

Military press

An exercise targeting the deltoids plus triceps brachii, where the shoulders drive the press, the triceps straighten the elbows, and the trunk remains stable.

Hip abductor machine

An exercise machine primarily targeting the gluteus medius by moving the thighs outward away from the body's midline.

Standing calf raise

An exercise targeting both the gastrocnemius plus soleus by raising the heels with knees mostly straight.

Seated calf raise

An exercise placing greater relative emphasis on the soleus because bending the knees shortens the gastrocnemius and reduces its contribution.

Basic crunch

An exercise targeting the rectus abdominis performed by lifting the shoulders with the upper back while avoiding pulling on the head.

Reverse crunch

An exercise targeting the rectus abdominis performed by curling the pelvis toward the ribs so the hips lift slightly without throwing the legs upward.

Lying triceps extension

An exercise targeting the triceps brachii performed by keeping the upper arms relatively stable and bending at the elbows without letting them flare widely.

Forward lunge

An exercise targeting the quadriceps plus gluteal muscles performed by keeping the torso stable and letting the front knee track in line with the foot.

Conventional deadlift

An exercise emphasizing gluteal muscles plus hamstrings while trunk muscles stabilize, performed by bracing the trunk, maintaining a neutral spine, keeping the bar close, and leaving arms straight.

Core muscles

Muscles around the torso, including the rectus abdominis, obliques, and erector spinae, which help control the trunk.

Closed kinetic chain movement

A movement pattern where the hand or foot stays in contact with a stable surface, such as a squat with feet planted or a push-up with hands on the floor.

Open kinetic chain movement

A movement pattern where the hand or foot moves freely, such as a seated knee extension.

Superset

A routine structure involving the performance of two exercises in succession with little or no rest between them, commonly (though not required to be) targeting opposing muscles.

Pyramid routine

A training routine where resistance changes across sets while adjusting repetitions, such as an ascending pyramid (adding weight as repetitions decrease) or a descending pyramid.

Full body routine

A training routine that trains most major muscle groups within one session.

Split routine

A training routine that divides training across days by body region or muscle group, such as an upper body day followed by a lower body day.

Plateau

A sustained period with little or no further progress, requiring a review of training load, exercise selection, technique, sleep, nutrition, and recovery.

Powerlifting

A strength sport discipline that utilizes three specific lifts: the squat, bench press, and deadlift.

Olympic weightlifting

A strength sport discipline that utilizes two specific lifts: the snatch plus the clean & jerk.

Static stretching

A stretching method where one moves gently into a stretch and holds the position with a comfortable stretch sensation and sustained, controlled hold without bouncing.

Dynamic stretching

A stretching method involving active movement through a controlled range (such as arm circles or walking lunges), useful during movement preparation.

Ballistic stretching

A stretching method involving rapid bouncing near the end of the available range of motion.

Barbell collar

A safety equipment device attached to a barbell that helps keep weight plates from sliding off.

Spotting

A weight room safety practice starting before a lift where lifter and helper agree on a plan, check the space for hazards, and stay attentive to assist when required.

Lifting belt

A supportive gear piece that has limits and does not replace intrinsic trunk control, proper technique, or safe load selection.

Session sequence

The recommended workout structure beginning with a general warm-up and controlled dynamic movements, followed by resistance exercises, a gradual cool down, and static stretching.

Medical clearance screening

A preliminary process intended to identify health concerns requiring evaluation or exercise modification, rather than a uniform requirement imposed identically on everyone.