Training Science Practice Flashcards

Comprehensive vocabulary flashcards covering training theory basics, endurance training, energy metabolism, and strength training concepts based on the lecture notes.

Training

A planned, systematic, and long-term process aimed at increasing, maintaining, restoring, or reducing performance through targeted load stimuli, characterized by conscious goal-setting and periodic repetition.

Performance Improvement (Training Goal)

Enhancing motor skills such as strength, endurance, speed, and coordination, such as a marathon runner training for faster times.

Performance Maintenance (Training Goal)

Maintaining the current level of performance, often practiced by athletes during competition breaks with reduced training volume.

Performance Restoration (Rehabilitation)

The recovery of lost performance capacity following injury or illness, typically involving physiotherapy.

Intensity

A load parameter referring to the strength of the stimulus, measured by factors like heart rate, weight, or speed.

Volume (Umfang)

A load parameter referring to the total amount of workload, such as repetitions, kilometers, or total training time.

Density (Frequenz)

The ratio of load to recovery within a training unit or the number of units within a specific timeframe.

Principle of Effective Stimulus

The guideline stating that a training stimulus must exceed a certain threshold to trigger physiological adaptations.

Principle of Progressive Overload

The requirement to increase stimulus intensity, volume, or other parameters over time to achieve continuous adaptation.

Principle of Supercompensation

The physiological response where the body's performance level rises above the initial baseline during the recovery phase following a load stimulus.

Principle of Specificity

The guideline that training effects are specific to the sport, muscle groups, or movement patterns being trained.

Homeostasis and Heterostasis

The biological balance state (Homeostasis) and its disruption by training (Heterostasis), which leads to adaptation.

Reversibility

The principle that training adaptations are lost when training stimuli are absent.

Condition (Kondition)

Focuses primarily on basic motor properties including strength, endurance, speed, and flexibility, and their ability to be trained.

Local Muscular Fatigue

Exhaustion caused by depleted energy stores ($ATP$, $KP$, Glycogen), metabolite accumulation ($Lactic Acid$, $H^+$ions), or disturbed nerve transmission.

Relative $VO_2max$

The maximum amount of oxygen the body can utilize per minute per kilogram of body weight during maximal exertion ($ml/min/kg$).

Global Endurance

Endurance activities involving more than $1/7$ of the total skeletal muscle mass, such as running or swimming.

Short-term Endurance ($KZA$)

Activities lasting 35 seconds to 2 minutes, relying primarily on anaerobic-lactic energy metabolism.

Medium-term Endurance ($MZA$)

Activities lasting 2 to 10 minutes using a mix of anaerobic-lactic and aerobic energy production.

Long-term Endurance ($LZA$)

Activities lasting over 10 minutes, predominantly powered by aerobic energy metabolism.

$$ATP-Resynthesis$$

The process of restoring Adenosine Triphosphate via direct decay, $KP$ decay (alactic-anaerobic), Glycolysis (anaerobic-lactic), or aerobic metabolism.

Aerobic Threshold

The point where blood lactate rises slightly above resting levels (usually $2\,mmol/L$), while production and elimination remain in balance.

Anaerobic Threshold ($IANS$)

The highest intensity where lactate production still equals elimination; beyond this point, lactate accumulates rapidly.

Interval Method

A training method alternating between load phases and periods of incomplete recovery (rewarding breaks).

Rewarding Break (Lohnende Pause)

An incomplete recovery period used in interval training where the next stimulus begins before full recovery, training the body to adapt to lactate.

Oxygen Debt ($EPOC$)

Excess Post-exercise Oxygen Consumption; the elevated oxygen intake after training used to restore energy stores and eliminate lactate.

Karvonen Formula

An equation used to calculate target heart rate ($THR$) based on reserve: $THR = (HR_{max} - HR_{rest}) \times \text{Intensity} + HR_{rest}$.

Concentric Contraction

A form of muscle work where the muscle shortens under tension to overcome resistance (e.g., lifting a weight).

Eccentric Contraction

A form of muscle work where the muscle lengthens under tension (e.g., lowering a weight).

Isometric Contraction

Muscle tension generated without a change in muscle length (e.g., holding a plank).

Maximum Strength

The greatest force the neuromuscular system can exert during a voluntary contraction.

Explosive Strength ($Schnellkraft$)

The capacity to generate a high amount of force in a very short period of time.

Stretch-Shortening Cycle ($DVZ/SSC$)

A mechanism where an eccentric pre-stretch is followed by an explosive concentric contraction, utilizing stored elastic energy and reflexes.

Sarcomere

The smallest functional unit of a muscle, consisting of overlapping actin and myosin filaments.

Motor Unit

A single motoneuron and all the individual muscle fibers it innervates.

Type I Muscle Fibers

Slow-twitch (ST), red fibers with high myoglobin and mitochondria, optimized for aerobic endurance and fatigue resistance.

Type IIx Muscle Fibers

Fast-twitch (FG), white fibers with very fast contraction speeds and low fatigue resistance, optimized for explosive bursts.

Intramuscular Coordination

The ability to activate a high number of motor units simultaneously and with high frequency within a single muscle.

Hypertrophy Training

Strength training at $60-85\%$ of $1RM$ with $6-12$ repetitions, aimed at increasing muscle cross-sectional area.

Isokinetic Training

Training where movement speed remains constant throughout the entire range of motion, with resistance adjusting to the force applied.