Musculoskeletal Fitness (MSK) & Strength Program Design

Vocabulary flashcards covering musculoskeletal fitness, program design, FITT prescription guidelines, exercise classifications, and training safety from KINS 1120.

FITT Principle: Frequency (MSK)

The number of workout days per week; Health Canada and the Canadian Society for Exercise Physiology (CSEP) recommend at least $2\text{ days/week}$, allowing one full rest day between workouts for a given muscle group.

FITT Principle: Intensity (MSK)

The amount of resistance used in a workout, typically expressed as a percentage of repetition maximum ($\text{1-RM}$).

FITT Principle: Time (MSK)

The duration of training determined by the number of sets, repetitions per set, and rest intervals between sets (typically $2\text{--}4\text{ sets}$ per exercise).

FITT Principle: Type (MSK)

The specific mode of exercise selected; for general fitness, it involves $8\text{--}10\text{ different exercises}$ that work all major muscle groups and balance agonist and antagonist muscle pairs.

One-Repetition Maximum (1-RM)

The maximum amount of resistance or weight a person can lift successfully for a single repetition of an exercise.

Set

A group of consecutive repetitions followed by a rest period.

Beginner Resistance Training Status

An untrained individual who is not training or just began, has a training age of $< 2\text{ months}$, trains $\le 1\text{--}2\text{ days/week}$, undergoes none or low training stress, and possesses none or minimal technique experience.

Intermediate Resistance Training Status

A moderately resistance-trained individual currently training with a training age of $2\text{--}6\text{ months}$, a frequency of $\le 2\text{--}3\text{ days/week}$, medium training stress, and basic technique experience.

Advanced Resistance Training Status

A well resistance-trained individual currently training with a training age of $\ge 1\text{ year}$, a frequency of $\ge 3\text{--}4\text{ days/week}$, high training stress, and high technique skill.

Muscular Strength Training Prescription

A program targeting maximum force production using high resistance ($\ge 80\%\text{ 1-RM}$), low volume ($1\text{--}6\text{ reps}$), multiple sets ($3\text{--}5\text{ sets}$), and longer rest intervals ($3\text{--}5\text{ minutes}$).

Muscular Hypertrophy Training Prescription

A program targeting muscle growth using moderate resistance ($60\text{--}85\%\text{ 1-RM}$), moderate volume ($8\text{--}12\text{ reps}$), $1\text{--}5\text{ sets}$, and $1\text{ minute}$ of rest.

Muscular Endurance Training Prescription

A program targeting prolonged muscle performance using low resistance ($40\text{--}60\%\text{ 1-RM}$), high volume ($15\text{--}25\text{ reps}$), $1\text{--}5\text{ sets}$, and $1\text{--}2\text{ minutes}$ of rest.

Static (Isometric) Exercise

A form of exercise involving a muscle contraction without any change in the length of the muscle or joint angle.

Dynamic (Isotonic) Exercise

A form of exercise involving a muscle contraction accompanied by a change in muscle length, consisting of concentric and eccentric phases.

Concentric Contraction

A dynamic muscle action in which tension is generated as the muscle actively shortens.

Eccentric Contraction

A dynamic muscle action in which tension is generated as the muscle actively lengthens.

Circuit Program

A series of exercises where $10\text{--}15\text{ reps}$ are performed consecutively using light resistance with minimal rest; effective for increasing cardiorespiratory endurance.

Split Routine

A workout schedule where different body regions or muscle groups are focused on across different days; commonly used by bodybuilders to incorporate multiple exercises per muscle group to enhance hypertrophy.

Calisthenics (Body Weight Exercise)

Resistance exercises utilizing body weight against gravity that require no equipment, can be performed anywhere, and train functional movement patterns.

Variable Resistance Machines

Weight machines that isolate specific muscle groups along fixed paths, require no spotter, and provide built-in stabilization, but generally train muscles rather than functional movement patterns.

Free Weights

Unconstrained resistance equipment (such as barbells and dumbbells) that requires balance and skill to control, develops functional strength, and promotes bone mineralization through weight-bearing standing positions.

Fundamental Movement Patterns

The six core movement archetypes forming the foundation of resistance training programs: hinge, squat, lunge, push, pull, and twist.

Principle of Diminished Returns

The physiological training concept stating that initial improvements occur rapidly ($10\text{--}30\%\text{ gains}$ during the first $6\text{--}10\text{ weeks}$), but the rate of improvement slows down as an individual becomes more fit.

Resistance Progression Rule

The guideline to increase resistance by approximately $5\%$ once a person can perform more than $12\text{ reps}$ with proper form, selecting a new load that permits $7\text{ or }8\text{ reps}$.

Proper Breathing Technique in Weight Training

A safety practice where the lifter exhales during the concentric phase (greatest force application) and avoids holding their breath during execution.