Chapter 7.5: Resistance Training Vocabulary Review

Vocabulary flashcards covering key concepts from the lecture on resistance training benefits and training guidelines across phases (general fitness, anaerobic endurance, hypertrophy, strength, and power).

Resistance training

A form of exercise that improves strength, hypertrophy, power, and overall function by loading muscles and connective tissues; affects neuromuscular, endocrine, skeletal, and metabolic systems.

Aerobic exercise

Activity that improves cardiorespiratory health and lifespan; typically lower intensity and longer duration.

Anaerobic training

High-intensity, short-duration activities relying less on oxygen, such as sprinting and lifting; emphasizes phosphagen and glycolytic systems.

Neuromuscular adaptations

Nervous system and muscular changes that enhance movement quality through improved motor unit recruitment, synchronization, and firing rates.

Motor unit recruitment

Activation of additional motor units to produce greater muscle force.

Synchronization

Coordination of motor unit firing to produce smooth, efficient contractions.

Firing rate

Frequency of neural impulses to muscle fibers, influencing force production.

Hypertrophy

Increase in muscle size (cross-sectional area) from training.

Strength

Maximum force a muscle or muscle group can produce in a single effort.

Power

Ability to generate force quickly; the combination of strength and speed.

Anaerobic endurance

Capacity to sustain high-intensity effort for a period, relying on anaerobic energy systems.

Metabolic conditioning

Training that improves the body's ability to manage energy and byproducts during fatigue.

Time under tension

Total time a muscle is under load during a set.

1RM

One-repetition maximum—the maximum weight that can be lifted for a single repetition of an exercise.

General Fitness Phase

Initial training phase aiming to improve movement competence, activation, stability, and mobility at moderate intensity (50–70% 1RM).

Movement competence

Ability to perform fundamental movement patterns correctly and safely.

Glycolytic energy system

Energy system that generates ATP via glycolysis, predominating in high-intensity, glycolytic efforts.

IGF-1

Insulin-like growth factor 1; a key muscle-growth hormone released mainly by the liver after exercise.

Phosphagen system

Immediate energy system (ATP-CP) used for very short, explosive efforts; supports maximal force production.

Hypertrophy phase

Training phase with higher volume and moderate-high intensity aimed at muscle growth.

Strength phase

Phase focusing on heavier loads to maximize force production and CNS adaptations.

Power training

Phase focused on rapid force production, combining strength with speed; includes plyometrics and ballistics.

Plyometrics

Exercises involving a rapid stretch-shortening cycle with a fast rebound to improve power; rebound phase extremely fast (less than 0.03 seconds).

Ballistics

Training using maximal concentric acceleration with little or no rebound; examples include Olympic lifts and heavy throws.

Cross-joint lifts

Lifts engaging multiple joints and large muscle groups to maximize recruitment and functional strength.