Resistance Training (L17)

A set of 50 vocabulary flashcards focused on key concepts from resistance training, autoregulation, power development, and plyometrics.

Autoregulation

A method of adjusting training based on individual physiological and mental states.

2 for 2 Rule

If an athlete performs 2 or more reps over their target in the last set for 2 consecutive workouts, they should increase the load.

Rate of Perceived Exertion (RPE)

A scale that rates perceived effort during exercise.

Repetitions in Reserve (RIR)

The number of reps an athlete could still perform at the end of a set.

Velocity Based Training (VBT)

Training method that focuses on the speed of movement to optimize performance.

Load-Velocity Relationship

The strong correlation between the weight lifted and the speed of movement, with improvements in strength not affecting mean velocity at certain loads.

Autoregulated Progressive Resistance Exercise (APRE)

A training system that adjusts based on an individual’s readiness.

Cluster Sets (CS)

Breaking sets into smaller subsets with rest breaks in between.

Rest Redistribution (RR)

A method where rest time is distributed amongst subsets to save time.

Stretch-Shortening Cycle (SSC)

A muscle action where the muscle is first stretched then quickly shortened, enhancing force output.

Power

The product of force and velocity; essential for athletic performance.

Rate of Force Development (RFD)

The speed at which an athlete can produce force, crucial for effective power movements.

Heavy Resistance Training

Training aimed at maximizing force output to improve power.

Ballistic Training

Training that eliminates the deceleration phase to enhance speed and power.

Plyometrics

Explosive exercises that utilize SSC for improved power and speed.

Maximal Power Output

The highest power produced in one or two muscle contractions.

Optimal Load

The specific load that elicits maximal power production during an exercise.

Impulse

The product of force applied over time, contributing to take-off velocity in jumps.

Eccentric Phase

The muscle lengthening phase that occurs before a muscle contracts.

Concentric Phase

The phase when a muscle shortens as it contracts.

Counter Movement Jump (CMJ)

A jump that begins with a downward movement and uses SSC.

Snatch

An Olympic weightlifting movement involving lifting a barbell from the ground to overhead in one motion.

Clean

An Olympic weightlifting exercise moving the barbell from the floor to the shoulders.

Jerk

An Olympic lift that involves driving the barbell overhead from the shoulders.

Force-Velocity Relationship

The relationship describing how force output changes with movement velocity.

Training Volume

The total amount of weight lifted in training sessions over time.

Technique

The method of performing an exercise, critical for effectiveness and safety.

Recovery

The period between training sessions to allow for muscle repair and growth.

Progressive Overload

Gradually increasing the amount of weight or resistance in training.

Mechanisms of Ballistic Training

Adaptations that improve neural drive and intermuscular coordination.

Physiological Readiness

An athlete’s state of preparedness for training or competition.

Volume Load

The total amount of weight lifted over a session.

Depth Jump

A plyometric exercise where the athlete jumps down from a height before jumping upwards.

Bench Press Throw

A ballistic training exercise performed by throwing a barbell from the chest to improve power.

Medicine Ball Chest Pass

A movement where a medicine ball is thrown to develop upper body power.

Training Adaptations

Physiological and performance changes that occur in response to training.

Force Production

The amount of force generated by muscles during a contraction.

Periodization

A systematic approach to training that varies intensity and volume over time.

Coordination

The ability to use different parts of the body together smoothly and efficiently.

Rest Interval

The time allowed between sets or exercises to recover.

Athletic Maturity

An athlete's physical and psychological readiness for training and competition.

Barbell Velocity

The speed at which a barbell moves during an exercise, crucial for power training.

Balancing Loads

Utilizing various weights in training to target different aspects of performance.

Explosive Exercise

High-intensity movements performed quickly to develop power.

Foot Contacts

The number of times an athlete’s feet touch the ground during plyometric training.

Recovery Ratio

The proportion of rest compared to work during a training session.

Volume in Plyometrics

Measured by the number of jumps or throws performed in a session.

Training Frequency

How often training sessions are conducted within a set period.