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38 Cards in this Set
- Front
- Back
strength training
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a program designed to improve muscular strength and/or endurance through a seires of resistance (weight) training exercises that overload the muscular system and cause physiological development
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activities of daily living
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everyday behaviors that peopel normally do to function in life (cross the street, carry groceries, etc.)
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sarcopenia
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age-related loss of lean body mass, strength, and function
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metabolism
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all energy and material transformations that occur within living cells; necessary to sustain life
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hypertrophy
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an increase in the size of the cell, as in muscle hypertrophy
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resting metabolism
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amount of energy (expressed in milliliters of oxygen per minute or total calories per day) an individual requires during resting conditions to sustain proper body function
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anabolic steroids
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synthetic versions of the male sex hormone testosterone, which promotes muscle development and hypertrophy
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muscular strength
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the ability of a muscle to exert max force against resisteance (for ex., 1 repetition maximum [or 1 RM] of the bench press exercise)
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muscular endurance
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the ability of a muscle to exert submaximal force repeatedly over time
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one repetition maximum (1 RM)
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the max amt of resistancean individual is able to lift in a single effort
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atrophy
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decrease in the size of a cell
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motor neurons
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nerves connecting the central nervous system to the muscle
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motor unit
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the combo of a motor neuron and th emuscle fibers that neuron innervates
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slow-twitch fibers
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muscle fibers with greater aerobic potential and slow speed of contraction
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fast-twitch fibers
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muscle fibers with greater anaerobic potential and fast speed of contraction
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overload principle
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training concept that the demands placed on a system (cardiorespiratory or muscular) must be increased systematically and progressively over time to cause physiological adaptation (development or improvement)
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specificity of training
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principle that training must be done with the specific muscle the person is attempting to improve
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specific adaptation to imposed demand (SAID) training
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training principle stating that, for improvements to occur in a specific activity, the exercises performed during a strength-training program should resemble as closely as possible the movement patterns encountered in that particular activity
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isometric training
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strength-training method referring to a muscle contraction that produces little or no movement, such as pushing or pulling against an immovable object
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range of motion
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entire arc of movement of a given joint
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dynamic training
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strength-training method referring to a muscle contraction with movement
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concentric
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shortening of a muscle during muscle contraction
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positive resistance
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the lifting, pushing, or concentric phase of a repetition during strength-training exercise
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eccentric
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lengthening of a muscle during muscle contraction
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negative resistance
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the lowering or eccentric phase of a repetition during a strength-training exercise
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fixed resistance
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type of exercise in which a constant resistance is moved through a joint's full range of motion
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isokinetic training
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strenth-training method in which the speed of the muscle contraction is kept constant because the equipment provides an accommodating resistance to match the user's force (maximal) through the range of motion
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variable resistance
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training using special machines equipped with mechanical devices that provide differing amounts of resistance through the range of motion
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resistance
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amount of weight that is lifted
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progressive resistance training
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a gradual increase of resistance over a period of time
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set
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a fixed number of reps
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circuit training
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alternating exercises by performing them in a sequence of three to six or more
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volume
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the sum of all the repetitions performed multiplied by the resistance used during a strength-training session
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periodization
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a training approach that divides the season into cycles using a systematic variation in intensity and volume of training to enhance fitness and performance
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overtraining
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an emotional, behavioral, and physical condition marked by increased fatigue, decreased performance, persistent muscle soreness, and mood disturbances, and feelings of "staleness" or "burnout" as a result of excessive physical training
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plyometric exercise
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explosive jump training, incorporating speed and strength training to enhance explosiveness
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core strength training
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a training program designed to strengthen the abdominal, hip, and spinal muscles (the core of the body)
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Pilates
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a training program that uses exercises designed to help strengthen the body's core by developing pelvic stability and abdominal control; exercises are coupled with focused breathing patterns
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