Components and Principles of Muscular Fitness

Vocabulary flashcards covering the components of muscular fitness, training principles (PROCESS and FITT), muscle fiber types, muscle actions, and resistance training goal guides.

Muscular Strength

The ability to exert maximum force in a single effort (e.g., deadlift and bench press), typically trained with heavier weight and fewer repetitions per set.

Muscular Endurance

The ability to sustain repeated continuous muscle contractions over time (e.g., planks, situps, and lunges), typically trained with lighter weights and more repetitions per set.

Muscular Power

The ability to produce high force quickly, defined as Strength $\times$ Speed (e.g., jump squats and kettlebell swings), utilizing fast explosive movements and fewer repetitions.

Progression

The training principle (P in PROCESS) defined as the gradual increase of demand placed on the body.

Regularity

The training principle (R in PROCESS) involving a consistent habit; relates to reversibility or the concept of 'use it or lose it.'

Overload

The training principle (O in PROCESS) characterized by resisting a load greater than normal.

Creativity

The training principle (C in PROCESS) centered on finding ways around barriers through modification and equipment.

Enjoyment

The training principle (E in PROCESS) based on pleasure during and after a session, leading to higher adherence.

Specificity

The training principle (S in PROCESS) stating that adaptations depend directly on the specific training performed.

Supervision

The training principle (S in PROCESS) that provides higher safety and efficacy through proper instruction and guidance.

Dose Response

The threshold required for training to cause the body to respond.

Diminishing Returns

The principle where the rate of fitness improvements levels off as an individual's fitness increases.

Slow Twitch (Type 1) Muscle Fibers

Muscle fibers that are more anaerobic, endurance-oriented, produce lower force over a longer duration, and stain dark (oxidative).

Fast Twitch (Type 2) Muscle Fibers

Muscle fibers that are more anaerobic, built for strength and speed, produce higher force for short duration, and stain light (more glycolytic).

Agonist

The muscle retracting during an exercise movement.

Antagonist

The muscle being worked during an exercise movement.

One Repetition Maximum ($1\text{RM}$)

A measurement of muscular strength that evaluates how much weight a person can lift at once.

Isometric Training

Static muscle contractions with little to no movement that can produce high force, where strength gains are specific to the trained joint angle.

Concentric Contraction

Dynamic muscle shortening that results in increased power, recovery, and muscle and joint function.

Eccentric Contraction

Dynamic muscle lengthening with high force and lower energy, associated with increased soreness and increased flexibility.

Calisthenics

Exercise requiring very little equipment where body weight serves as resistance; builds strength, endurance, and control.

Endurance Resistance Training

A protocol performed $2$ to $3$ days per week at less than $70\%$ intensity, consisting of $2$ to $4$ sets of $12$ to $15$ reps, with less than $2\text{ mins}$ of rest between sets.

Strength Resistance Training

A protocol performed $2$ to $3$ days per week at more than $80\%$ intensity, consisting of $3$ to $5$ sets of $1$ to $5$ reps, with $2$ to $5\text{ mins}$ of rest between sets.

Hypertrophy Resistance Training

A protocol performed $2$ to $3$ days per week at $60$ to $80\%$ intensity, consisting of $3$ to $4$ sets of $6$ to $12$ reps, with $1$ to $3\text{ mins}$ of rest between sets.

FITT Principle (Progressive Resistance Exercise)

A framework consisting of Frequency (days/weeks), Intensity ($\%$ of $1\text{RM}$), Time (number of reps and sets), and Type (specific mode).