Exercise Training and Resistance Training

1RM (One-Rep Max)

Maximum weight that can be lifted for one full repetition with proper form.

Aerobic Power

Ability of the heart, lungs, and blood vessels to deliver oxygen during sustained exercise.

Anaerobic Power

Ability to produce high-intensity energy without oxygen for short durations.

Continuous Training

Steady exercise performed at a consistent pace without rest breaks.

Eccentric Training

Resistance training emphasizing the muscle-lengthening phase of a movement.

Electrical Stimulation

Use of electrical impulses to trigger muscle contractions.

Fartlek Training

“Speed play” training that alternates fast and slow intensities during continuous exercise.

Free Weights

Unrestricted resistance tools like dumbbells and barbells that require stabilization.

HIIT (High-Intensity Interval Training)

Short bursts of very intense exercise alternated with recovery periods.

Hypertrophy

Increase in muscle size due to training.

Interval-Circuit Training

Workout combining timed exercise stations with structured rest intervals.

Interval Training

Alternating periods of work and rest or lower-intensity recovery.

Isokinetic Training

Muscle contractions performed at a constant speed using specialized equipment.

Isometric Training

Muscle contractions without visible joint movement.

Long Slow Distance (LSD) Training

Low-to-moderate intensity exercise performed for an extended duration to build endurance.

Muscular Endurance

Ability of a muscle to perform repeated contractions over time without fatigue.

Plyometrics

Explosive exercises using rapid stretching and contracting of muscles (jump training).

Power

Ability to exert force quickly

Principle of Individuality

Training responses differ based on genetics, fitness level, and personal factors.

Principle of Periodization

Planned variation of training phases to maximize performance and recovery.

Principle of Progressive Overload

Gradual increase of training stress to keep making improvements.

Principle of Reversibility

Fitness gains are lost when training stops.

Principle of Specificity

Adaptations are specific to the muscles and energy systems trained.

Principle of Variation

Planned changes in training variables to prevent plateaus and overtraining.

Static-Contraction Resistance Training

Strength training involving muscle contractions without joint movement.

Strength

Maximum force a muscle or muscle group can produce.

Variable-Resistance Training

Resistance changes through the range of motion using bands, chains, or machines.

Atrophy

Decrease in muscle size from inactivity, aging, or disease.

Autogenic Inhibition

Reflex relaxation of a muscle after sustained contraction via the Golgi tendon organ.

Chronic Hypertrophy

Long-term muscle growth from consistent resistance training.

Fiber Hyperplasia

Increase in the number of muscle fibers (limited evidence in humans).

Fiber Hypertrophy

Increase in the size of existing muscle fibers.

mTOR

Cellular pathway that regulates muscle protein synthesis and growth.

Resistance Training

Exercise causing muscles to contract against external resistance.

Sarcopenia

Age-related loss of muscle mass and strength.

Transient Hypertrophy

Temporary muscle swelling after exercise caused by fluid buildup (“the pump”).