Chapter 4: Fitness and Conditioning Techniques

Comprehensive vocabulary flashcards based on Chapter 4 notes covering conditioning principles, energy systems, muscle contractions, flexibility, and periodization.

SAID Principle

An acronym for Specific Adaptation to Imposed Demands, stating that when the body is subjected to stresses and overloads of varying intensities, it will gradually adapt over time to overcome whatever demands are placed on it.

RAMP Protocol

A structured warm-up framework consisting of three phases: Raise (body temperature, heart rate, respiration, and blood flow), Activate and Mobilize (move actively through a range of motion), and Potentiate (perform sport-specific activities progressing in intensity).

Cardiorespiratory Endurance

The ability to perform whole-body, large-muscle activities for extended periods of time without undue fatigue.

$$\text{VO}_2\,\text{max}$$

Maximal oxygen consumption; the highest rate at which an individual can consume and utilize oxygen during strenuous exercise, typically expressed in $\text{mL} \times \text{kg}^{-1} \times \text{min}^{-1}$.

Stroke Volume

The volume of blood pumped out of the heart with each individual beat.

Cardiac Output

The volume of blood pumped through the heart per minute, determined by multiplying stroke volume by heart rate.

Training Effect

An adaptation of the cardiovascular system where stroke volume increases while exercise heart rate is reduced at a given standard exercise load.

Adenosine Triphosphate (ATP)

The ultimate usable form of energy for muscular activity, produced in muscle tissue from blood glucose or stored glycogen.

Anaerobic Metabolism

The energy system that breaks down glycogen into glucose to generate ATP for muscle contractions without requiring oxygen, producing lactic acid as a byproduct.

Aerobic Metabolism

A complex energy system requiring oxygen to breakdown carbohydrates and fats to produce ATP for long-duration activities.

Muscular Strength

The ability of a muscle to generate force against some resistance.

Muscular Power

The explosive generation of a large amount of force in a short period of time, combining both strength and speed.

Muscular Endurance

The ability to perform repetitive muscular contractions against resistance for an extended period of time.

Hypertrophy

An increase in muscle size and fiber cross-sectional area in response to resistance training.

Atrophy

A decrease in the size and strength of a muscle resulting from the interruption or discontinuation of strength training.

Slow-Twitch Fibers (Type I)

Capillary-dense, mitochondria-rich muscle fibers that rely on oxidative metabolism, are highly resistant to fatigue, and are primary for long-duration aerobic activities.

Fast-Twitch Fibers (Type II)

Muscle fibers capable of quick, forceful contractions that fatigue rapidly and are suited for short-term, high-intensity anaerobic activities.

Isometric Contraction

A muscle contraction that increases muscular tension without changing the length of the muscle or creating joint movement.

Concentric Contraction

A dynamic contraction in which the muscle shortens in length as tension is developed to overcome a resistance.

Eccentric Contraction

A dynamic contraction in which the resistance is greater than the muscular force generated, causing the muscle to lengthen while continuing to contract.

Agonist Muscle

The primary muscle that contracts directly to produce a given movement.

Antagonist Muscle

The muscle that is stretched and relaxed in response to the contraction of the agonist muscle.

Active Range of Motion

Also known as dynamic flexibility; the degree to which a joint can be moved voluntarily by a muscle contraction.

Passive Range of Motion

Also known as static flexibility; the degree to which a joint may be passively moved to its endpoints without active muscle contraction.

Periodization

An approach to conditioning that organizes and modifies a training program into structured cycles throughout the year to achieve peak performance while minimizing overtraining and injury.

Macrocycle

The largest training period within periodization, typically encompassing an entire training year or multi-year cycle.

Mesocycle

A training period within a macrocycle, lasting several weeks to several months, divided into distinct training phases.

Microcycle

The shortest cycle in periodization, lasting from several days up to four weeks, focusing on specific daily or weekly training targets.

High-Intensity Interval Training (HIIT)

A training modality consisting of alternating brief periods of high-intensity exercise with active recovery periods at lower intensity levels.

Fartlek Training

A continuous training technique derived from the Swedish term for 'speed play,' involving unregimented pace variations across varied terrain.