Guide to Revolution: Trainer & Body Mechanics Lexicon

Vocabulary-style flashcards covering philosophy, anatomy, training variables, energy systems, and psychological phases of change based on the 'Guide to Revolution' lecture notes.

Agonist (Prime Mover)

The main muscle that drives the motion, such as the biceps in a curl.

Antagonist

The opposing muscle that lengthens while the agonist contracts, such as the triceps during a bicep curl.

Synergists

Muscles that assist the prime mover in stabilizing and refining movement.

Stabilizers

Muscles that maintain posture and balance during physical action.

Kinetic Chains

The coordination of multiple joints and muscles to produce movement.

Third Class Lever

The most common lever class in human body mechanics, where the effort is between the fulcrum and resistance, built for speed rather than force (e.g., bicep curl).

Progressive Overload

The gradual increase of intensity, volume, or density (weight, reps, sets, or decreased rest) over time to ensure adaptation.

Tempo

The speed of movement phases, often recorded as eccentric-pause-concentric (e.g., $3-1-1$).

Superset

Performing two exercises back-to-back with no rest period for increased efficiency and intensity.

Drop Set

Performing a set to failure, then decreasing the weight and continuing to exhaust the muscle.

Hinge Pattern

One of the 7 primal movements focused on the posterior chain, such as the deadlift, RDL, or kettlebell swing.

Tanren

A Samurai practice of repetitive, mindful sword drills designed to align body mechanics.

ATP-PC System

An energy system utilized for short bursts of $0-10\,sec$ using stored creatine phosphate for activities like sprints and heavy lifts.

Glycolytic System

An energy system utilized for high-intensity durations of $10\,sec-2\,min$ using muscle glycogen.

Oxidative System

An energy system used for activities lasting $2+min$ that utilizes fat and oxygen as primary fuel sources.

Zone 2 (Heart Rate)

A heart rate intensity of $60-70\%$ max heart rate used to build an aerobic endurance base.

Zone 5 (Heart Rate)

Maximum effort and explosive power training performed at $90-100\%$ of max heart rate.

Protein Requirement

The amount recommended for muscle repair, typically ranging from $1.2-2.2\,g/kg$ of bodyweight daily.

Hypertrophy

The biological process of muscle fiber growth.

Atrophy

The scientific term for the loss of muscle tissue.

Sarcopenia

The age-related loss of muscle mass.

DOMS (Delayed Onset Muscle Soreness)

Muscle soreness that typically occurs $24-72$ hours after strenuous exercise.

Sagittal Plane

A plane of motion involving forward and backward movements, such as squats or lunges.

Frontal Plane

A plane of motion involving side-to-side movements, such as lateral raises.

Transverse Plane

A plane of motion involving horizontal twisting or rotational movements, such as Russian twists.

Type I Muscle Fibers

Slow-twitch muscle fibers characterized by high endurance.

Type IIb Muscle Fibers

Fast glycolytic muscle fibers designed for strength and short bursts of energy.

Precontemplation

The first phase of psychological change where an individual is in denial of a problem.

Mastery

The final phase of change involving an identity transformation and sustained lifestyle habit.

VO2 Max

The maximum rate of oxygen uptake during intense exercise.

RPE (Rate of Perceived Exertion)

A subjective scale from $1-10$ used to measure the intensity of effort during a workout.

Neutral Spine

The natural alignment of the spine used during exercises to ensure safety and effective force transfer.