Kinesiology and Strength & Conditioning Exam Review

Comprehensive vocabulary flashcards covering strength and conditioning, resistance training principles, human energy systems, cardiovascular programming, and skeletal physiology based on the lecture materials.

Repetition (Rep)

An individual action inside of an exercise, representing doing an exercise one single time.

Set

A group of consecutive repetitions performed together without stopping, typically written as sets multiplied by reps.

Load

The amount of weight used during an exercise, commonly expressed as an absolute weight in pounds or as a percentage of a one-rep max.

Training Volume

The total work performed in a session, mathematically calculated as $\text{volume} = \text{sets} \times \text{reps} \times \text{load}$.

Compound Exercise

A multi-joint exercise that recruits two or more muscle groups simultaneously (e.g., back squat, bench press, deadlift).

Assistance Exercise (Accessory / Isolation)

An exercise that recruits smaller muscle groups or singles out/isolates an individual muscle group across a single joint, used to fix weaknesses, target specific muscles for rehab, or build aesthetics.

Power Exercise

A compound exercise performed with the intent to move weight or the body as fast as possible to maximize work done in minimal time ($\text{Power} = \frac{\text{Force}}{\text{Time}}$).

Tempo

The pace or rhythm of an exercise lift, typically prescribed using numbers denoting the eccentric phase, isometric hold, and concentric phase (e.g., 4-1-0).

Eccentric Phase

The lowering or lengthening phase of a muscular contraction where the lifter controls the descent of the load.

Isometric Phase

The holding or static phase of a lift where muscle tension is produced without change in muscle length or joint angle.

Yielding Isometric

An isometric muscle action where the lifter actively works to prevent being collapsed or buried by an external downward load (e.g., pausing at the bottom of a back squat).

Overcoming Isometric

An isometric muscle action where the lifter exerts maximal force against an immovable external resistance (e.g., pulling against fixed pins in a power rack).

Concentric Phase

The lifting or shortening phase of a muscular contraction against gravity or resistance, often considered the primary lifting movement.

Time Under Tension (TUT)

The total duration of time that a muscle is placed under strain or load during an exercise set, serving as a component of overall training stress.

Principle of Reversibility

The 'use it or lose it' training principle stating that physiological adaptations, fitness, and strength gains reverse and decline when training stimuli are removed or decreased.

Progressive Overload

The training principle stating that the body requires an increasing physical stimulus or challenge over time to continue stimulating growth and adaptation.

SAID Principle

Specific Adaptations to Imposed Demands; the physiological rule stating that the human body adapts specifically to the exact types of stress and training demands placed upon it.

Principle of Individuality

The concept that each person responds uniquely to training programs based on their individual genetics, anatomy, and physiological makeup.

Type I Muscle Fibers

Slow-twitch muscle fibers that possess high endurance, higher mitochondrial density, fatigue resistance, and respond best to higher-repetition training.

Type II Muscle Fibers

Fast-twitch muscle fibers optimized for maximal force and speed production that fatigue rapidly and respond best to low-repetition ($3$ or fewer reps) explosive movements.

Hypertrophy

The general physiological term denoting the enlargement or growth of muscular tissue.

Sarcoplasmic Hypertrophy

A form of muscle growth characterized by an increase in the volume of sarcoplasmic fluid and cellular non-contractile components, often stimulated by high-volume, lower-load training.

Myofibrillar Hypertrophy

A form of muscle growth characterized by an increase in the thickness or density of actual contractile myofibrils and protein filaments, stimulated primarily by heavy resistance training.

Size Principle

The motor recruitment principle stating that motor units and smaller muscle fibers are recruited first, and larger type II fibers are only called upon as fatigue occurs or when high force ($\ge 90\%$ load) is demanded.

Linear Periodization

A training structure employing gradual, systematic transitions through successive training blocks where training volume decreases as intensity and load progressively rise.

Undulating (Non-linear) Periodization

A periodization method that utilizes frequent, daily or weekly fluctuations in training volume, intensity, and rep schemes rather than long linear phases.

Reverse Periodization

A linear periodization modification common in aesthetics and general fitness that reverses traditional sequencing by concluding a macrocycle with a hypertrophy phase rather than a peak strength phase.

Accommodating Resistance

The application of variable external resistance, such as chains or elastic bands, to match the natural strength curve throughout an exercise's range of motion.

Weight Releasers

J-hook bar apparatuses loaded with supplemental weight that unhook and drop off at the bottom of the descent to overload the eccentric phase while keeping the concentric phase lighter and explosive.

Unilateral Deficit

The neuromuscular imbalance and difference in strength or coordination that exists between an individual's dominant and non-dominant sides.

Six Fundamental Movement Patterns

The foundational classifications of resistance training exercises: Horizontal Push, Horizontal Pull, Vertical Push, Vertical Pull, Knee-Dominant Lift, and Hip-Dominant Lift.

Apoptosis

The biological process of programmed cell death.

Bone Mineral Density

The structural mineral content within skeletal bone that peaks in the mid-20s (early adulthood), which is preserved and reinforced through regular resistance training.

Constrained Energy Model

The metabolic model asserting that total energy expenditure does not scale additively with exercise indefinitely; beyond a certain threshold, the body downregulates baseline energy expenditures to maintain total caloric expenditure within a narrow band.

Phosphagen System (ATP-PC)

The primary anaerobic energy system providing immediate, high-rate ATP production for explosive efforts lasting roughly $1\text{ to }10\text{ seconds}$ using intramuscular phosphocreatine stores.

Glycolytic Energy System

The intermediate metabolic energy pathway that utilizes glycogen as fuel, operating either aerobically or anaerobically to sustain intense physical output between roughly $10\text{ seconds and } 2\text{ minutes}$.

Oxidative Energy System

The aerobic mitochondrial pathway that requires oxygen to catabolize carbohydrates and fats, generating the vast majority of total ATP for low-intensity, long-duration activity.

$$\text{VO}_2\text{ max}$$

The maximal volume of oxygen that the body can consume and utilize in one minute of exhaustive exercise, mathematically expressed as $\text{milliliters of } O_2 / \text{kg body weight}$.

Lactate Threshold

The exercise intensity point at which blood lactate accumulates exponentially above resting baseline levels due to anaerobic glycolysis outpacing clearance.

Exercise Economy

The steady-state energy or oxygen cost required to maintain a specific, consistent movement velocity or workload.

Fartlek Training

A Nordic continuous running training method combining steady long-slow-distance exercise with unstructured, variable-pace speed intervals based on terrain and environmental markers.

Interval Training

A structured conditioning format that alternates bouts of higher-intensity exercise with periods of lower-intensity recovery, typically structured in a $1:1$ work-to-rest ratio.

High-Intensity Interval Training (HIIT)

An intense cardiovascular protocol involving brief near-maximal work bouts paired with short recovery intervals, often using a demanding work-to-rest ratio like $5:1$.

Zone 2 Heart Rate

The low-to-moderate aerobic conditioning intensity zone that yields the highest relative percentage of fat oxidation for muscular fuel.

Rate of Perceived Exertion (RPE)

A subjective self-reported numerical rating scale ($1\text{ to }10$) used by athletes to quantify workout difficulty and physical exertion.

Capillaries

Microscopic blood vessels that increase in density as a chronic adaptation to endurance training, facilitating peripheral gas and nutrient exchange between blood and muscle tissue.