program design midterm

Alarm phase

The first phase of the GAS model where the body initially responds to a stressor.

Resistance phase

The second phase of the GAS model where the body adapts and copes with the stressor.

Super compensation phase

The third phase of the GAS model where the body improves its performance level beyond baseline.

Recovery phase

The fourth phase of the GAS model where the body restores itself and prepares for future stress.

Stress response theory

A theory that outlines the body's reaction to stress through stimulus, fatigue, recovery, and super compensation.

Energy systems

Metabolic pathways used for energy during physical activity, including phosphagen, glycolysis, and oxidative systems.

Volume in training

The total amount of training load, often measured in sets and repetitions.

Frequency in training

How often training sessions occur within a given time period.

Intensity in training

The level of effort or exertion during a training session.

Recovery / rest in training

The necessary time taken for the body to recuperate between training sessions.

Compound exercises

Exercises that involve movement across two joints.

Isolation exercises

Exercises that involve movement across one joint.

Amortization phase

The brief transition phase between isometric and concentric muscle contractions.

Plyometric training work to rest ratio

The recommended ratio for rest periods based on the intensity of the plyometric training.

Golgi tendon organ

A structure that detects changes in tension and helps prevent excessive force in muscles.

Muscle spindle

A structure that detects rapid muscle stretch and initiates stretch reflexes.

Rate of force development

The speed at which an athlete can develop force during movement.

Fatigue sets in

The initial stage in the process of injury where the body begins to tire and fail.

Mechanic breakdown

The second stage in the injury process characterized by improper body mechanics.

Unilateral training vs bilateral training

Unilateral training focuses on one limb while bilateral training involves both limbs simultaneously.

Warm up templates

Pre-exercise routines categorized into ground-based, stretches, and dynamic movements.

Phase of injury rehabilitation

Four stages: Fatigue, Mechanic breakdown, Improper loading, and Injury.

Hypertrophy phase

A training phase aimed at increasing muscle size.

Depth jumps

The most intense type of plyometric exercise that produces high force on joints.