Test 5 Written Exam Review — Vocabulary Flashcards (Personal Training / HIT / SuperSlow)

Vocabulary flashcards covering key terms and concepts from the lecture notes on HIT training, SuperSlow approach, safety, client care, and professional practice.

SuperSlow

A training method that uses very slow lifting and lowering phases to maximize time under tension and control during strength work.

Momentary muscular failure

The point at which a trainee can no longer perform a repetition with proper form despite maximal effort.

Warm-up

Light aerobic and mobility activities performed before intense training to prepare the body and reduce injury risk.

Training frequency

How often a person trains per week (e.g., twice weekly vs more or less).

Tempo training

Controlling the speed of each phase of a lift (lifting and lowering) to influence intensity and time under tension.

Time under tension

The total duration that muscles are under load during a set; increased by slower lifting/lowering tempos.

Neutral head and neck position

The natural alignment of the head and neck with the spine, avoiding excessive flexion, extension, or twisting.

Exercise-Induced Headache (EIH)

Headache triggered by or during exercise; monitoring symptoms and adjusting intensity is recommended.

Pre-exhaustion

Fatiguing a specific muscle with an isolation exercise before a compound movement to amplify fatigue and recruitment.

1-minute repetition target

A guideline to select weights so that the set allows at least ~60 seconds of repetitions before reaching failure.

90-second loading rule

A guideline to choose weights so that most sets last about 90 seconds or less to maintain form and intensity.

Preliminary Considerations

Five topics to cover before the first workout, as outlined in the workout operations manual.

Injury risk window

Points during an exercise when injuries are more probable, such as transitions or poor technique under fatigue.

Benefits of strength training

Improved muscular strength, power, bone health, metabolic rate, and functional ability.

Training with a trainer vs. training alone

Benefits of a trainer include safety, accountability, program design, and motivation versus training solo.

Warning signs of EIH and response sequence

Identify symptoms of Exercise-Induced Headache, pause exercise, reassess, rest, and follow a plan to reintroduce activity safely.

Stroke symptoms during HIT training

Possible signs include sudden numbness/weakness, confusion, trouble speaking, vision changes, or severe headache during high-intensity training.

Stroke prevention during exercise

Strategies to reduce stroke risk: gradual warm-up, avoid extreme breath-holding, monitor exertion, stay hydrated, and seek medical guidance as needed.

Introductory session exercise combos

Standard exercise pairings used in the first session, typically a primary exercise followed by a secondary movement.

Mission statement

A concise declaration of the organization’s purpose and primary goals.

Core values

Foundational beliefs guiding behavior; with examples of what is done or not done to uphold each value.

Service recovery steps

Six steps to address a service issue: acknowledge, apologize, take responsibility, explain the plan, implement the fix, and follow up (with learning to prevent recurrence).

Breath control during lifting

Managing breathing to avoid holding the breath; exhale during exertion and maintain a steady breathing pattern to minimize risk.