PAHL Cedarville Midterm

Adenosine triphosphate (ATP): Principal molecule for storing and transferring energy in cells.

Accommodation: The principle of accommodation states the body’s response to a constant

stimulus decreases over time.

Active stretch: A stretch that involves actively moving one muscle group in order to stretch another.

Agonist muscle: Most skeletal muscle is arranged in opposing pairs. The contracting muscle is the agonist muscle during an exercise.

Anaerobic metabolism: Means of producing energy through the combustion of carbohydrates in the absence of oxygen.

Antagonist muscle: Most skeletal muscle is arranged in opposing pairs. The contracting muscle is the agonist muscle during an exercise. The antagonist muscle is the opposite (opposing)

the agonist muscle.

Assistance exercises: Exercises that recruit smaller muscle areas, involve only one primary joint, and are considered less important to improving sport performance.

Aerobic metabolism: Means of producing energy through the combustion of carbohydrates, amino acids, and fats in the presence of oxygen.

Bands: A method of strength training for advanced lifters in which bands are added to the bar to add elastic pressure thereby making the lockout portion of the lift more difficult.

Basic strength: A method of strength training in which the primary goal is to increase force production. This type of training is generally characterized by training intensities of 90-95% of one-repetition maximum (1RM) and 3-6 reps.

Basic strength: A method of strength training in which the primary goal is to increase force production. This type of training is generally characterized by training intensities of 90-95% of one-repetition maximum (1RM) and 3-6 reps.

Bunion: A bony bump that forms on the joint at the base of the big toe.

Cardiovascular fitness: The ability of the heart and lungs to efficiently deliver oxygenated blood to the working muscles as well as the muscle’s ability to extract and use the oxygen being provided.

Creatine phosphate (CP): A phosphate group found in muscle cells that stores phosphates to provide energy for muscular contraction.

Cross-training shoes: Type of shoe designed for strength training, cross-training and/or other activities where thinner sole shoes are preferred.

Bone density: Refers to the amount of bone mineral in bone tissue.

Chains: A method of strength training for advanced lifters in which chains are added to the bar thereby making the lockout portion of the lift more difficult.

Compound exercise (aka core exercise): A movement that recruits one or more major muscle groups (e.g., pectoralis major, latissimus dorsi, quadriceps) and involves two or more joints.

Compression exercise: An exercise that directly loads the spine thereby causing compression of the intervertebral discs.

Concentric contraction: A type of muscle activation that increases tension on a muscle as it shortens.

Conjugate method: A specific type of non-linear periodization developed by powerlifter and strength coach Louie Simmons.

Cartilaginous joints: One of the three types of joints found in the body and allow for limited movement. An example of a cartilaginous joint are the intervertebral disks.

Compression force (aka compressive force): A force that presses inward on a segment of the spine that causes it to become compacted.

Contractures: A condition of shortening and hardening of muscles, tendons, or other tissue, often leading to deformity and/or rigidity of joints.

Cool-down: Easy exercise completed immediately after more intense activity to allow the body to gradually transition to a resting or near-resting state.

Deload: A short, planned period of recovery. A typical deload period will last a week.

Directed adaptation: A fundamental principle to exercise programming that states that in order to get better at something, you must train it over and over.

Dynamic effort method: One of the three methods of strength training used by powerlifters to develop muscular contraction speed.

Angiogenesis: Physiological process through which new blood vessels are formed from preexisting vessels.

Eccentric training: A method of strength training for advanced lifters in which more weight Is added to the bar than can be lifted concentrically.

Eccentric contraction: A type of muscle activation that increases tension on a muscle as it lengthens.

Elasticity: The ability of connective tissue to return to its original length after a passive stretch.

Exercise economy: Relates to the quantity of oxygen (ml/kg/min) required to move at a given speed or generate a specific amount of power and influenced by a number of factors including neuro-muscular co-ordination, percentage of type I muscle fibers, elastic energy storage, and joint stability and flexibility.

Ejection fraction: A measurement, expressed as a percentage, of how much blood the left pumps out with each contraction.

Fartlek training: Swedish for “speed play”, is a form of endurance training that combines long slow distance (LSD) with interval training.

Fast-twitch muscle fiber: A type of muscle fiber that is composed of strong, rapidly contracting fibers, adapted for high-intensity, low-endurance activities.

Fiber type transition: Adaptation of specific muscle fibers (typically the intermediate muscle fibers) to become more aerobic or anaerobic in nature as a result of training.

Fibrosis: Process in which fibrous connective tissue starts to replace degenerating muscle fibers.

Fibrous joints: One of the three types of joints found in the body and allow for little to no movement. An example of a fibrous joint are the sutures of the skull.

Flexibility: Range of motion of the joints or the ability of the joints to move freely through their entire range of motion.

Frequency: Number of times one exercises within a specified period of time.

General physical preparedness (GPP): A method of training that is used to improve general conditioning such as strength, power, endurance, speed, and flexibility.

Golgi tendon organ (GTO): Proprioceptive sensory receptor organ that senses changes in muscle tension.

Glycolysis: A process in cell metabolism by which carbohydrates and sugars, especially glucose, are broken down to produce ATP and pyruvic acid.

Henneman’s size principle: Under load, motor units are recruited from smallest to largest.

High-intensity interval training: A form of endurance training that uses high-intensity intervals (typically 30-90 seconds in duration) at intensities greater than VO2max.

Individuality: Genetics plays a major role in how fast and to what degree one will respond to a particular training program.

Interval training: A form of endurance training that involves high-intensity intervals (typically 3-5 minutes in duration) close to VO2max.

Intensity: Amount of effort or work that must be invested into a specific training session.

Lactate: Byproduct of glucose utilization by muscle cells during anaerobic glycolysis.

Lactate threshold (LT): The intensity of exercise at which lactate begins to accumulate in the blood at a faster rate than it can be removed.

Linear periodization: Traditional model with gradual progressive increases in intensity over time.

Load: Amount of weight assigned to an exercise set.

Long slow distance (LSD) training: A form of continuous training performed at a constant pace of low to moderate intensity over an extended distance or duration.

Kaizen principle (aka micro-dosing): A training principle, based on the Japanese word Kaizen, that strives for small and continuous improvements over time.

Maximal effort method: One of the three methods of strength training used by powerlifters to develop muscular strength.

Maximal lactate steady state (MLSS): Highest blood lactate concentration and workload that can be maintained over time without a continual blood lactate accumulation.

Maximum heart rate (MHR): The maximum number of beats made by the heart in 1-minute during physical exertion.

Mobility: Degree to which a joint is allowed to move before being restricted by surrounding tissue.

Moderate-intensity aerobic activity: Physical activity performed hard enough to raise heart rate and break a sweat, but easy enough to still be able to talk, but not sing.

Muscle spindle: A sensory organ located within the muscle that is sensitive to the stretch of the muscle.

Myofibril: Long, cylindrical organelle in striated muscle cells, composed mainly of actin and myosin filaments, that run the entire length of the cell.

Myofibrillar hypertrophy: One of the two methods of muscle hypertrophy in which the number of actin and myosin contractile proteins increase in number.

Muscle fiber type: Skeletal muscle fibers can be categorized into two types: slow-twitch (Type I) and fast-twitch (Type II). Type I fibers are better suited for long duration, low-intensity activities such long distance running, whereas type II fibers are better suited for short duration, high intensity activities such as resistance training and sprinting.

Motion control shoes: Type of shoe that has stiffer heels and firm posts embedded that reinforce the arch side of each midsole.

Multicomponent physical activity: Any form of exercise that simultaneously promotes improvements in cardiovascular fitness, muscular strength, and balance.

Neutral shoes: Type of shoe that typically does not have any motion control features.

Non-linear periodization: A type of periodization that varies the different training phases by adjusting exercise selection, volume, and intensity.

Olympic lifting: A type of strength (power) training in which athletes attempt to lift near maximum loads that are mounted on barbells.

osteoporosis: A medical condition in which the bones become brittle and fragile from loss of bone tissue.

Oxidative system: One of the 3 basic energy systems used to produce ATP. This system converts carbohydrates and fats into ATP, requires the presence of oxygen to function and takes place in the mitochondria of the cell.

Pace/tempo training (P/T): A form of endurance training that uses intensities at or slightly higher than race pace intensity.

Partials: A method of strength training for advanced lifters in which the range of motion of a particular exercise is limited in order to lift heavier loads.

Passive stretch: A stretch that uses some type of external force (e.g., stretching strap, partner) to stretch the target muscle without any muscular contraction from the individual being stretched.

Periodization: A form of strength training that uses a strategic implementation of training phases (e.g., hypertrophy, strength, power). These phases periodically increase and decrease both volume and intensity in order to prevent overtraining and maximize gains.

Phosphagen system: Fastest method to resynthesize ATP used for all-out exercise lasting up to about 10 seconds. However, since there is a limited amount of stored CP and ATP in the muscle, fatigue occurs rapidly.

Plasticity: Ability of connective tissue to assume a new or greater length after a passive stretch.

Prehab: Series of exercises and activities that if performed regularly will help to improve athletic performance and reduce the risk of injury.

Pyruvate: The end product of glycolysis, which is converted into acetyl-CoA and enters the Krebs cycle when sufficient oxygen is available.

Power exercises: Specific strength training exercises that are performed quickly or explosively

Phasic muscles: Extensor muscles that tend to get weaker with age.

Progressive overload: Periodic increases in training variables (e.g., load, intensity, duration, frequency) in order for improvements to continue over time.

Range of motion (ROM): Measurement of movement around a specific joint or body part.

Referred pain: Pain that is felt in a part of the body other than its actual source.

Repetition (aka rep): A complete motion of a particular exercise or movement pattern.

Repetition method (aka repeated effort training): One of the three methods used by powerlifters to develop muscular size.

Reversibility: The principle of reversibility states that the physiological adaptations associated with training are lost when training is stopped; however, detraining effects can be reversed when training is resumed.

Road-running shoes: Type of shoe designed for running on pavement, sidewalks, treadmills, and tracks.

Rate of perceived exertion (RPE): A method of measuring physical activity intensity level based off how hard you feel like your body is working.

Referred pain: Pain that is felt in a part of the body other than its actual source.

Set: A group of repetitions sequentially per-formed before the athlete stops to rest.

Sarcopenia: Age related loss of skeletal muscle mass and strength.

Sarcoplasmic hypertrophy: One of the two methods of muscle hypertrophy in which there is an increase in the volume of sarcoplasmic fluid in the muscle cell, with no actual increase in muscular strength.

Shear force: A force acting in a direction parallel to the surface of a segment of the spine.

Slow-twitch muscle fiber: A type of muscle fiber that develops less tension more slowly than a fast-twitch fiber but is more fatigue resistant due to its high oxygen content and enzyme activity.

Specific physical preparedness (SPP, aka sports-specific physical preparedness): A method of training that is specific to the movements used in a specified activity, usually a sport.

Stability shoes: Type of shoe that has stability devices embedded to help control pronation.

Strength training (aka resistance training): Type of physical exercise specializing in the use of resistance in order to improve the strength, anaerobic endure

Stimulus-recovery-adaptation (SRA): Physiological adaptations take place during recovery, not training. As a result, frequency recommendations for each of the different types of exercise types should be based off the amount of time required to recover.

Specificity: Training should be relevant to the activity the individual is training for in order to produce the desired training effect.

Stabilizer muscle: A muscle that contracts with no significant movement to maintain posture or fixate a joint.

Structural exercises: Exercises that load the spine directly or indirectly.

Synovial joints: One of the three types of joints found in the body and allow for the greatest amount of movement. Examples of a synovial joint are the knee and elbow.

Tempo: The pace or rhythm at which a movement is performed.

Stretch reflex: A muscle contraction in response to stretching which provides automatic regulation of skeletal muscle length.

Spinal stenosis: An abnormal narrowing of the spinal canal, which may occur in any of the regions of the spine, resulting in a neurological deficit. Symptoms include pain, numbness, loss of motor control, and paresthesia (tingling or pricking sensation caused by pressure on or damage to peripheral nerves).

Time under tension (TUT): The amount of time a muscle is under strain during a set.

Tonic muscles: Flexor muscles that tend to get tighter with age.

Torsion force: A force that causes twisting of the spine as a result of one segment turning about a longitudinal axis while the other is held fast or turned in the opposite direction.

Trail-running shoes: Type of shoe designed for off-road runs that may include the presence of rocks, mud, roots and/or other obstacles.

Treadmill tempo run: New type of pace / tempo training aimed at targeting a desired run time for a specific race distance.

Traction exercise: An exercise in which the range of motion unloads the spine by expanding the space between the intervertebral disks.

VO2max: Maximum amount of oxygen that an individual can utilize during intense or maximal exercise. It is measured as milliliters of oxygen used in one minute per kilogram of body weight (ml/kg/min).

Volume: The total amount of weight lifted in a training session.

Valsalva maneuver: Particular method of breathing and bracing that increases intra-abdominal

pressure (IAP) thereby providing additional support to the spine.

Variation: Periodic rotation of exercises in order to prevent training plateaus and/or overtraining.

Venous return: Rate of blood flow back to the heart.

Vigorous-intensity aerobic activity: Physical activity performed at a high level of effort, resulting in a substantially higher heart rate and rapid breathing.

Work: rest ratio: A comparison between how much time spent exercising to the amount of time spent resting.

Zero-drop shoes: Type of shoe that provides an equal amount of cushioning from the heel to the toes.