PAHL Midterm

Principle of Progressive Overload

The training stimulus needs to increase over time for progress to continue.

Periodic increases in training variables (e.g., load, duration, frequency) in order for improvements to continue over time.

Principle of Reversibility

The physiological adaptations associated with chronic training are lost when training is stopped.

Principle of Individuality

Training adaptations may differ greatly from individual to individual, and the genetics play a major role in how fast and to what degree an individual will respond to a specific training stimulus.

Principle of Accommodation

The body’s response to a constant stimulus decreases over time.

Principle of Directed Adaptation

In order to get better at something, you must train it over and over.

Kaizen Principle

Derived from Japanese word ____, which means constant and never-ending, strives for small (e.g., 0.25 - 1lb) increases in the amount of weight lifted each week.

Compound exercise

Also referred to as a core exercise, is a movement that recruits one or more major muscle groups and involves two or more joints. Ex. Bench, row, squat

Assistance exercise

A movement that recruits smaller muscle areas, involves only one primary joint, and is considered less important to improving sport performance. Ex. Bicep curl, tricep extensions, leg curl/extension

Power exercise

Movement that is performed very quickly or explosively. Ex. Snatch

Concentric

Contracting, increasing tension

Muscle getting shorter

Eccentric

Contracting, increasing tension

Muscle getting longer

Isometric

Muscular contraction against resistance in which the length of the muscle doesn’t change

Sarcopenia

Age-related loss of muscle mass and strength.

Specificity

Training should be relevant to the activity for which the individual is training.

Training adaptations being specific to the movements performed.

Repetition

The complete motion of a particular exercise or movement pattern.

Set

The specific number of reps performed sequentially prior to resting.

Load

Also referred to as intensity, refers to the amount of weight being lifted.

Volume

How much total work is completed

The total number of exercises, sets, and reps you complete in a particular workout.

Calculated by: pounds x reps x sets

Tempo

The pace or rhythm at which a movement is performed. Ratio of eccentric-to-concentric work.

Slow-twitch muscle fiber

Type I

Low power potential

High resistance to fatigue

Slow - Oxidative

Responds best to >= 12 reps

Fast-twitch muscle fiber

Type II

High power potential

Low resistance to fatigue

Fast - Glycolytic

Responds best to <= 5 reps

Sarcoplasmic hypertrophy

Growth of cytoplasm (sarcoplasm) of muscle fiber

Caused by bodybuilding

Myofibrillar hypertrophy

Increase in number of myofibrils, actin, and myosin filaments

Caused by olympic lifting and power lifting

Henneman’s Size Principal

Under load, muscle fibers are recruited from smallest to largest

Six fundamental movement patterns

• Horizontal press

• Horizontal pull

• Vertical press

• Vertical pull

• Knee-dominant lift

• Hip-dominant lift

Periodation

Strategic sequencing of programming variables within an overall program in order to promote long-term training and performance improvements. Three types: Linear, non-linear, and reverse

Dynapenia

The age-related loss of muscular strength that is not fully explained by reductions in muscle mass and reflects changes in neuromuscular function and muscle quality.

Kratopenia

The age-related loss in the ability to produce force rapidly, particularly in the fast-twitch muscle fibers.

Muscular power

The product of force and velocity. Reflects how quickly a force can be applied. Declines at a faster rate than muscular strength with aging.

Phosphagen system

Beginning of all activity

Provides energy by breaking down ATP and creatine phosphate

Trained through short distance sprints (40-yd dash, 100-m sprint)

Glycolytic system

Duration of energy production is significantly longer

Breaks down carbohydrates via multiple catabolic reactions

Trained through mid-distance sprints (200-m, 400-m sprint) or shuttle runs (300-yd shuttle)

Oxidative system

Metabolizes protein carbohydrates and fats

The primary source of ATP production during rest and low-intensity activities

Produces the most ATP

Trained through long-distance sprints (800-m sprint), pace-tempo training, long slow distance runs

VO₂max

The maximum amount of oxygen the body can take in and utilize during one minute of high intensity exercise.

Predicts endurance performance

Can be increased through interval training, high intensity interval training, and fartlek

Lactate threshold

The point in exercise at which lactate starts to accumulate in the blood above resting levels.

Defines the upper limit of a sustainable pace that can be maintained during training and/or competition.

Considered a better predictor of cardiovascular fitness than its counterpart

Increased through pace tempo training and fartlek

Exercise economy

Refers to the amount of energy required to maintain a given pace.

Muscle fiber type

People with a higher proportion of slow-twitch muscle fibers perform better in longer-duration endurance events.

People with a higher proportion of fast-twitch muscle fibers perform better in shorter, faster events.

Constrained energy expenditure model

As physical activity levels increase, the body compensates by reducing energy spent on other processes such as resting metabolic rate, non-exercise activity, and the thermic effect of food.

Continuously increasing training volume is unlikely to produce improvements and may increase fatigue, impair recovery and elevate injury risk.

Mobility

The ability of a joint to move unhindered through its range of motion

Flexibility

The ability of a muscle to passively lengthen through its range of motion

Balance

The ability to maintain the body’s center of gravity over its base of support, whether stationary (static) or during movement (dynamic).

Stability

The ability to resist unwanted movement and changes in body position without excessive swaying.

Eight factors which can influence mobility and flexibility

• Neural control

• Join structure

• Connective tissue

• Gender

• Age

• Activity level

• Strength training with limited range of motion

• Extreme muscle hypertrophy

Muscle spindle

Delicate sensory receptors located in the muscle belly

Inform the central nervous system about changes in:

• The length of individual muscle

• The speed of stretching

AKA muscle stretch receptor

Golgi tendon organ

Proprioceptive sensory receptor organs located in the tendon adjacent to the myotendinous junction

Perceive when the following are stretched:

• Muscle (passively)

• Tendon (actively)

AKA tension receptor

Dynamic stretching

Uses sport-specific movements to prepare the muscles and connective tissue for the physical activity to follow.

Helps improve mobility, flexibility, and range of motion

Best performed before a training session

Static stretching

Uses a slow and constant stretch with the end position being held for at least 30 seconds.

Best performed after a training session

Ballistic stretching

Uses bouncing type movements to an unheld end position

Activates muscle spindle which causes contraction

Not recommended because it may increase injury risk

PNF stretching

Uses a partner and involves both passive and active muscle actions.

Best performed after a training session

Soft-tissue work

This phase of prehab involves using a massage stick, foam roller, and/or lacrosse ball to help reduce tissue stiffness and improve local tissue tolerance within the muscle and surrounding connective tissue.

Performed before/after a training session

Dynamic stretching

This phase of prehab involves using various dynamic movements and sport-specific drills in an effort to warm-up the muscles and help improve mobility and range of motion.

Performed before a training session

Movement specific activation

This phase of prehab involves using a variety of strength training exercises in order to “turn on” or activate the specific muscles that will be used in the upcoming training session.

Performed before a training session

Tonic muscles

Tend to become tight and overactive

Ex. hip adductors, hip flexors, hamstrings, and lower back muscles

Phasic muscles

Tend to become weak and underactive

Ex. glutes, quadriceps, and rectus abdominis.

Factors of low back pain

• Prolonged sitting

• Poor posture

• Improper lifting technique

• Excessive spinal loading

4 Pillars of physical fitness

• Strength

• Endurance

• Power

• Mobility

Intensity

How hard an exercise is performed

Frequency

How often training occurs over a given period of time

Variation

The planned adjustment of training variables over time

Training order

The sequence in which exercises are performed

Recovery

The time and processes required for the body to adapt to training

Stimulus-Recovery Adaptation Curve

Illustrates the body’s response to a single training stimulus and the subsequent timeframe required for recovery.

Basic Pronation

Foot rolls inward a typical amount

Use neutral or lightly structured stability shoes

Overpronation

Foot rolls inward excessively

Use structured stability shoes or motion control shoes

Supination

Foot rolls outward excessively

Use neutral shoes