Nsca Cpt Key Terms

Front 1

2 for 2 rule

Back 1

A guideline that can be used to increase the load when two or more repetitions above the repetition goal are completed in the final set of an exercise for two consecutive training sessions

Front 2

acceleration

Back 2

an increase in velocity

Front 3

actin

Back 3

one of the two primary myofilaments that bind with myosin to cause a muscle action

Front 4

adenosine triphosphate (ATP)

Back 4

the universal energy-carrying molecule manufactured in all living cells as a means of capturing and storing energy

Front 5

age-predicted maximal heart rate (APMHR)

Back 5

the estimated maximum heart rate as influenced by age

Front 6

agonist

Back 6

a muscle that is shortening to perform a concentric action

Front 7

all-or-none principle

Back 7

principle that describes when a muscle cell membrane reaches or exceeds its electrical threshold to result in a muscle action

Front 8

alpha-blocker

Back 8

a drug that opposes the excitatory effects of norepinephrine released from sympathetic nerve endings at alpha receptors and that causes vasodilation and a decrease in blood pressure

Front 9

alternated grip

Back 9

a grip in which one hand is pronated and the other hand is supinated

Front 10

amenorrhea

Back 10

loss of menses for at least three consecutive menstrual cycles

Front 11

amortization phase

Back 11

the time between the eccentric and concentric phases

Front 12

anabolic

Back 12

referring to the synthesis of larger molecules from smaller molecules

Front 13

anatomical position

Back 13

position in which a person stands erect with arms down at the sides and palms forward

Front 14

angina

Back 14

a pain in the chest related to reduced coronary circulation that may or may not involve heart or artery disease

Front 15

angular velocity

Back 15

an object's rotational speed

Front 16

antagonist

Back 16

a muscle, typically anatomically opposite to the agonist, that can stop or slow down a muscle action caused by the agonist

Front 17

appendicular skeleton

Back 17

skeletal subdivision that consists of the shoulder girdle, arms, legs, and pelvis

Front 18

arteriovenous oxygen difference (a-vO2 difference)

Back 18

the difference in the oxygen content of arterial blood verses venous blood expressed in milliliters of oxygen per 100 milliliters of blood

Front 19

assistance exercise

Back 19

exercises that involve movement at only one primary joint and recruit a smaller muscle group or only one large muscle group or area

Front 20

assumption of risk

Back 20

a defense for the personal trainer whereby the client knows that there are inherent risks with participation in an activity but still voluntarily decides to participate

Front 21

atherosclerosis

Back 21

a progressive degenerative process through which the interior lining of the arterial walls becomes hardened and inelastic

Front 22

atrium

Back 22

an upper chamber of the heart that functions to pump blood to the lower chamber of the heart (ventricle)

Front 23

auscultate

Back 23

to listen to the sounds of the body by using a stethoscope

Front 24

automated external defibrillator (AED)

Back 24

a portable device that identifies heart rhythms; uses audio or visual prompts, or both, to direct the correct response; and delivers the appropriate shock only when needed

Front 25

autonomic dysreflexia

Back 25

manifestation of a spinal cord injury that disrupts normal regulation of arterial blood pressure

Front 26

axial skeleton

Back 26

skeletal subdivision that consists of the skull, vertebral column, and thorax(rib cage)

Front 27

ballistic stretching

Back 27

a type a stretching that involves active muscular effort and uses a bouncing-type movement in which the end position is not held

Front 28

beta oxidation

Back 28

a series of reactions in which free fatty acids are metabolized for energy for aerobic activity

Front 29

beta-blocker

Back 29

a drug that opposes the excitatory effects of norepinephrine released from sympathetic nerve endings at beta-receptors; used for the treatment of angina, hypertension, arrhythmia, and migraine

Front 30

bioelectrical impedance analysis (BIA)

Back 30

a body composition test that measures the amount of impedance or resistance to a small, painless electrical current

Front 31

bioenergetics

Back 31

the energy pathways of metabolism

Front 32

bracketing

Back 32

a type of training in which an exercise or sport movement is performed with a lighter than normal or heavier than normal resistance

Front 33

bradycardia

Back 33

a resting heart rate of less than 60 beats per minute

Front 34

breach of duty

Back 34

conduct of a personal trainer that is not consistent with the standard of care

Front 35

calcium channel blocker

Back 35

calcium antagonist that acts directly on the smooth muscle cells of blood vessels to cause vasodilation for the treatment of angina and hypertension

Front 36

cardiac output (Q)

Back 36

the quantity of blood pumped by the heart per minute expressed in meters or milliliters (SV x HR)

Front 37

catabolic

Back 37

referring to the breakdown of larger molecules into smaller molecules

Front 38

cerebral palsy

Back 38

a group of chronic muscoloskeletal deficits causing impaired body movement and muscle coordination

Front 39

chronic obstructive pulmonary disease (COPD)

Back 39

a condition of dysfunction of the pulmonary system (chronic bronchitis, emphysema, asthma)

Front 40

civil law

Back 40

the system that applies to one's private rights and therefore to personal responsibilities or obligations that individuals must recognize and observe when dealing with others

Front 41

closed grip

Back 41

a grip in which the thumb is wrapped around the bar so that the bar is fully held in the palm of the hand

Front 42

closed kinetic chain

Back 42

a movement during which the most distal body part's motion is significantly restricted or fixed; often occurs with lower (or upper) body movements with the feet (or hands) on the floor

Front 43

complex training

Back 43

a combination of resistance and plyometric training

Front 44

compound set

Back 44

two different exercises for the same primary muscle group that are completed in succession without an intervening rest period

Front 45

concentric action

Back 45

action that occurs when a muscle overcomes a load and shortens

Front 46

construct

Back 46

a neural process that cannot be directly observed but must be indirectly inferred through the observation of behavior

Front 47

contraindication

Back 47

an activity or practice that is inadvisable or prohibited because of a given injury

Front 48

contusion

Back 48

condition in which tissue below the skin (muscle) is damaged but the skin is not broken; typically caused by excessive external impact

Front 49

core exercise

Back 49

exercises that involve movement at two or more primary joints and recruit one or more larger muscle groups or areas

Front 50

cori cycle

Back 50

a gluconeogenetic process, taking place in the liver, in which lactate is converted to glucose

Front 51

coronary artery disease (CAD)

Back 51

a condition or dysfunction of the cardiovascular system (atherosclerosis, myocardial infarction, angina)

Front 52

coronary risk factor

Back 52

a characteristic, trait, or behavior that affects the probability of developing cardiovascular disease

Front 53

criterion-referenced standard

Back 53

a method to compare data that involves a combination of normative data and experts judgment to identify a specific level of achievement

Front 54

cross-training

Back 54

a method of combining several exercise modes within one exercise program

Front 55

damages

Back 55

economic or non economic losses due to an injury

Front 56

deceleration

Back 56

a decrease in velocity

Front 57

defendant

Back 57

the person being sued or accused in a court of law

Front 58

diastolic blood pressure

Back 58

the pressure exerted against the arterial walls between beats when no blood is ejected from the heart or through the vessels (diastole)

Front 59

dietary reference intakes (DRIs)

Back 59

current recommendations for the intake of vitamins and minerals; replaced the recommended dietary allowances

Front 60

dislocation

Back 60

complete displacement of the joint surfaces

Front 61

duration

Back 61

measure of the length of time an exercise session lasts

Front 62

duty

Back 62

obligation to demonstrate an appropriate standard of care

Front 63

dynamic stretching

Back 63

a type of stretching that utilizes speed of movement and is specific to a sport or movement pattern

Front 64

dyslipidemia

Back 64

abnormal lipid (fat) levels in the blood, lipoprotein composition, or both

Front 65

dyspnea

Back 65

shortness of breath

Front 66

dystonic spasm

Back 66

brief recurring muscle contractions that result in twisting and repetitive movements or abnormal posture

Front 67

eccentric action

Back 67

action that occurs when a muscle cannot develop sufficient tension and is overcome by an external load, and thus progressively lengthens

Front 68

edema

Back 68

the escape of fluid into the surrounding tissues, resulting in swelling

Front 69

elasticity

Back 69

the ability of a muscle fiber to return to original resting length after a passive stretch

Front 70

electron transport chain (ETC)

Back 70

a series of oxidative reactions that rephosphorylate ADP to ATP

Front 71

end-diastolic volume

Back 71

the volume of blood from the left atrium that is available to be pumped by the left ventricle

Front 72

endomysium

Back 72

the connective tissue encasing individual muscle fibers

Front 73

epilepsy

Back 73

two or more unprovoked, recurring seizures

Front 74

epimysium

Back 74

the connective tissue encasing the entire muscle body

Front 75

excess postexercise oxygen consumption (EPOC)

Back 75

the oxygen uptake above resting values used to restore the body to the pre-exercise condition; also termed "oxygen debt"

Front 76

exculpatory clause

Back 76

an agreement explicitly stating that the client releases the personal trainer from any liability associated with negligence on the part of the personal trainer

Front 77

exercise arrangement

Back 77

the specific sequence of exercises within a resistance training workout

Front 78

exercise choice

Back 78

the exercises selected for inclusion in a resistance training program

Front 79

exercise order

Back 79

see exercise arrangement

Front 80

exercise selection

Back 80

see exercise choice

Front 81

false grip

Back 81

a grip in which the thumb is not wrapped around the bar but instead is placed next to the index finger

Front 82

fascia

Back 82

a fibrous tissue that envelops muscles, groups of muscles, and other soft tissue

Front 83

fascicles

Back 83

bundles of muscle fibers; also referred to as fasciculi or fasciculus (singular)

Front 84

fast-twitch (type II)

Back 84

a type of motor unit (and muscle fiber type) that is recruited for anaerobic activity

Front 85

feedback

Back 85

the knowledge of results or awareness of success or failure

Front 86

fick equation

Back 86

Q = VO2 % a-vO2 difference

Front 87

fiduciary relationship

Back 87

a rapport that occurs when person trusts in and relies on another (personal trainer and client)

Front 88

field test

Back 88

an assessment that is performed away from the laboratory and does not require extensive training or expensive equipment

Front 89

first-class lever

Back 89

a lever for which the applied and resistive forces act on opposite sides of the fulcrum

Front 90

five-point body contact position

Back 90

proper body positioning to maximize stability and spinal support in supine and seated exercises

Front 91

flexibility

Back 91

the ability of a joint to move through an optimum range of motion (ROM)

Front 92

fluid ball

Back 92

the abdominal fluids and tissue that are kept under pressure by the diaphragm and abdominal muscles to support the vertebretal column from the inside out

Front 93

force arm

Back 93

a line starting from and perpendicular to the line of action of the force, extending to the fulcrum

Front 94

forced repetitions

Back 94

repetitions that are successfully completed with assistance from a spotter

Front 95

forced vital capacity

Back 95

the volume of air moved that results from maximal inspiration and maximal expiration

Front 96

freestyle (front crawl)

Back 96

a swimming stroke with a straight and prone body position, an overhand arm motion, and a flutter kick

Front 97

frequency

Back 97

the number of workouts performed in a given time period (typically one week)

Front 98

friction

Back 98

the resistance to motion of two objects or surfaces that touch

Front 99

frontal plane

Back 99

a vertical plane that divides the body or organs into front and back portions

Front 100

fulcrum

Back 100

the point about which a lever pivots

Front 101

functional capacity

Back 101

the highest rate of oxygen transport and utilization that is reached at maximal physical exertion; also referred to as VO2 Max

Front 102

general warm-up

Back 102

a type of warm-up that involves performing basic activities requiring movement of the major muscle groups (jogging, cycling, jumping rope)

Front 103

gestational diabetes

Back 103

the onset of a diabetic condition that occurs only during pregnancy

Front 104

gluconeogenesis

Back 104

the formation of glucose from lactate and non-carbohydrate sources

Front 105

glycogenolysis

Back 105

the breakdown of glycogen

Front 106

glycogen

Back 106

the stored form of glucose

Front 107

glycolysis

Back 107

the breakdown of carbohydrates (either glycogen stored in the muscle or glucose delivered in the blood) to produce ATP

Front 108

goal repetitions

Back 108

the number repetitions a client is assigned to perform for an exercise

Front 109

goal setting

Back 109

a strategy for increasing the level of participation or causing a behavioral change

Front 110

golgi tendon organ

Back 110

sensory organ lying within the tendons of the musculotendinous region that recognizes changes in tendon in the muscle

Front 111

grip width

Back 111

the distance between the hands when placed on a bar

Front 112

health appraisal

Back 112

process to screen a client for risk factors and symptoms of chronic cardiovascular, pulmonary, metabolic, and orthopedic diseases in order to optimize safety during exercise testing and participation

Front 113

heart rate reserve (HRR)

Back 113

the difference between a client's maximal heart rate and his or her resting heart rate (APMHR-RHR)

Front 114

high-density lipoproteins (HDLs)

Back 114

proteins produced in the liver that contain the largest amount of protein and the smallest amount of cholesterol; when elevated, these contribute to a decreased incidence of coronary artery disease

Front 115

hyperinsulinemia

Back 115

high levels of insulin in the blood

Front 116

hyperlipidemia

Back 116

elevated concentrations of cholesterol, triglycerides, lipoproteins, or a combination of these

Front 117

hyperplasia

Back 117

an increase in the number of muscle fibers

Front 118

hypertension

Back 118

traditionally, high blood pressure at rest that is defined as >140/90 mmHg (either or both numbers)

Front 119

hyperthermia

Back 119

elevated body temperature

Front 120

hypertrophy

Back 120

an increase in the cross-sectional area of the muscle fiber

Front 121

hypoglycemia

Back 121

blood glucose level of <65 mg/dL

Front 122

independent contractor

Back 122

a self-employed professional who works within the confines of, but is not controlled by, another business or facility

Front 123

informed consent

Back 123

a protective legal document that informs the client of any inherent risks associated with fitness testing and participation in an exercise program

Front 124

innervation

Back 124

stimulation of a muscle cell by a motor nerve

Front 125

intensity

Back 125

the demand or difficulty of an exercise session that determines exercise duration and training frequency

Front 126

intermittent exercise

Back 126

several shorter bouts of exercise interspersed with rest periods

Front 127

isokinetic

Back 127

referring to dynamic muscle activity in which a joint moves through a range of motion at a constant velocity

Front 128

isometric action

Back 128

action that occurs when a muscle generates a force against a resistance but does not overcome it, so that no movement takes place

Front 129

karvonen formula

Back 129

a method to determine exercise heart rate that takes into consideration a clients age and resting heart rate

Front 130

ketosis

Back 130

high levels of ketones in the bloodstream caused by incomplete breakdown of fatty acids

Front 131

korotkoff sounds

Back 131

vibrations that are heard, through the use of a stethoscope, as a result of blood flow through a constricted artery

Front 132

krebs cycle

Back 132

a series of reactions that continues the oxidation of glucose, glycogen, or pyruvate to create ATP

Front 133

lactate threshold (LT)

Back 133

the exercise intensity at which blood lactate begins an abrupt increase above the baseline concentration

Front 134

lactate

Back 134

an end-product of glycolysis; most common marker to identify lactic acid accumulation

Front 135

lactic acid

Back 135

an end-product of glycolysis

Front 136

legal duty

Back 136

an obligation recognized by the law requiring a person to conform to certain conduct that reflects standard of care

Front 137

licensure

Back 137

the legal authority or formal permission from authorities to carry on certain activities that by law or regulation require such permission

Front 138

liftoff

Back 138

the movement of the bar from the supports of a bench or rack to a position in which the client can begin the exercise

Front 139

line of action of a force

Back 139

the line along which the force acts, passing through the force's point of application

Front 140

load

Back 140

the amount of weight assigned to an exercise set

Front 141

long-term goal

Back 141

a strategy of sequencing and combining short-term goals to reach the clients primary outcome

Front 142

low-calorie diet (LCD)

Back 142

a calorie-reduced yet nutrient-dense diet to achieve a caloric deficit

Front 143

low-density lipoproteins (LDLs)

Back 143

proteins that transport primary cholesterol; when elevated these contribute to an increased incident of coronary artery disease

Front 144

macrocycle

Back 144

the largest periodization division, typically composed of two or more mesocycles

Front 145

maximal heart rate (MHR)

Back 145

the actual maximum heart rate

Front 146

maximal oxygen uptake (VO2max)

Back 146

the greatest amount of oxygen that can be utilized at the cellular level for the entire body

Front 147

mean arterial pressure

Back 147

the average blood pressure throughout the cardiac cycle [(SBp - DBp) % 3] + DBp

Front 148

mechanical advantage

Back 148

the ratio of the length of the moment arm through which a muscular force acts to the length of a moment arm through which a resistive force acts

Front 149

medical clearance

Back 149

approval by a physician indicating that the client is fit for exercise

Front 150

mesocycle

Back 150

a division of a periodized program that lasts several weeks to a few months

Front 151

metabolic equivalent (MET)

Back 151

resting oxygen uptake that is generally estimated to be 3.5 mL O2 x kg-1 x min-1

Front 152

metabolic syndrome

Back 152

any combination of three or more of the following unhealthy conditions: abdominal obesity, high triglycerides, low HDLs, hypertension, and high fasting glucose

Front 153

microcycle

Back 153

a division of a periodized program that lasts from one to four weeks and can include daily and weekly training variations

Front 154

mitochondria

Back 154

specialized cellular organelles where the reactions of aerobic metabolism occur

Front 155

mode

Back 155

the specific type of exercise or activity that will be performed during an exercise session

Front 156

moment arm

Back 156

see force arm

Front 157

motivation

Back 157

a psychological construct that influences behavior, commitment, attitude, and the desire to exercise

Front 158

motor unit

Back 158

a motor nerve and all the muscle fibers it innervates

Front 159

multijoint exercise

Back 159

an exercise that involves movement at two or more primary joints

Front 160

multiple sclerosis

Back 160

an immune-mediated (autoimmune) disorder that is characterized by inflammation and progressive degeneration of nervous tissue

Front 161

muscle fiber

Back 161

the structural unit of muscle; also referred to as a muscle cell

Front 162

muscle spindle

Back 162

sensory organ within muscle fibers that relays

Front 163

myocardial infarction

Back 163

a result of the depth of heart tissue due to an occluded blood supply; also referred to as a heart attack

Front 164

myofibrils

Back 164

the elements of a muscle fiber that primarily consist of actin and myosin

Front 165

myofilaments

Back 165

two primary proteins of myofibrl (actin and myosin)

Front 166

near-infrared interactance (NIR)

Back 166

a body composition test that measures changes in the absorption of light at various anatomical sites; sometimes referred to as near-infrared reactance

Front 167

negligence

Back 167

the failure to conform one's conduct to a generally accepted standard or the failure to act as a reasonably prudent person would act under the circumstances

Front 168

neutral grip

Back 168

a grip in which the palm faces in and the knuckles point out to the side, as in a handshake

Front 169

normotensive

Back 169

referring to normal blood pressure

Front 170

norm-referenced standard

Back 170

a method to compare data that involves comparing the performance of a client against the performance of others in the same category (percentile scores)

Front 171

one-repetition maximum (1RM)

Back 171

the greatest amount of weight that can be lifted with proper technique for only one repetition

Front 172

onset of blood lactate accumulation (OBLA)

Back 172

the exercise intensity at which blood lactate accumulates faster than it is removed

Front 173

open grip

Back 173

see false grip

Front 174

open kinetic chain

Back 174

a movement during which the most distal body part is free to move; often occurs with lower (or upper) body movements with the feet (or hands) off the floor and typically involves pushing or pulling against a machine

Front 175

osteoporosis

Back 175

a disorder characterized by the demineralization of bone tissue that results in a decreased bone mineral density

Front 176

outcome goal

Back 176

a goal that is gauged by social comparison (desire to beat an opponent)

Front 177

overhand grip

Back 177

a grip in which the hand grasps the bar with the palm down and the knuckles up

Front 178

overload

Back 178

a training stress or intensity greater than what a client is used to

Front 179

overstriding

Back 179

a walking or running gait in which the foot hits too far in front of the body's center of gravity, causing a breaking effect

Front 180

overtraining

Back 180

a condition in which a client trains too much or rests too little, or both, resulting in diminished exercise capacity, injury, or illness

Front 181

oxidative system

Back 181

the primary source of ATP at rest and during aerobic activities

Front 182

oxygen debt

Back 182

see excess postexercise oxygen consumption (EPOC)

Front 183

oxygen deficit

Back 183

the difference between the amount of oxygen required for exercise and the amount of oxygen actually consumed during exercise

Front 184

pace/tempo training

Back 184

a type of training program that involves an exercise intensity at the lactate threshold

Front 185

paraplega

Back 185

injury to thoracic segments T-2 to T-12 causing impairment in the trunk, legs, pelvic organs, or a combination of these

Front 186

parasympathetic nervous system

Back 186

a part of the nervous system that, when stimulated, slows down various systems of the body (decreases heart rate)

Front 187

PAR-Q (physical activity readiness questionnaire)

Back 187

an assessment tool to initially screen apparently healthy clients who want to engage in low-intensity exercise and identify clients who require additional medical screening

Front 188

passive warm up

Back 188

a type of warm-up that involves receiving external warmth or tissue manipulation (hot shower, heating pad, or massage)

Front 189

pennation angle

Back 189

the angle between the direction of the muscle fibers and an imaginary line between the muscle's origin and its insertion

Front 190

percent of a 1RM-repetition relationship

Back 190

the inverse correlation between an assigned load and the number of repetitions a client can perform with that load

Front 191

percent of APMHR method

Back 191

a method to determine exercise heart rate that takes into consideration a client's age

Front 192

percentile

Back 192

percentage of scorers at or below the client's score

Front 193

performance goal

Back 193

a goal that is gauged by a self-referenced personal performance standard (clients desire to beat his or her own record)

Front 194

perimysium

Back 194

the connective tissue encasing groups of muscle fibers (fascicles)

Front 195

periodization

Back 195

the systematic process of planned variations in a resistance training program over a training cycle

Front 196

phosphagen system

Back 196

the primary source of ATP for short-term, high intensity activities

Front 197

plaintiff

Back 197

the "injured" person who brings a suit or complaint into a court of law

Front 198

plasticity

Back 198

the tendency of a muscle to assume a new and greater length after a passive stretch even after a load is removed

Front 199

post-ictal state

Back 199

the period immediately following a seizure

Front 200

postural alignment

Back 200

the proper body position in which the head is upright, the shoulders are relaxed but not rounded, and the pelvis is slightly tilted posteriorly to align the torso over the pelvis

Front 201

potentiation

Back 201

the increase in the activity of the agonist muscle caused by the reflexive response of the muscle spindles and the release of the storage of kinetic energy

Front 202

power (or explosive) exercise

Back 202

a structural core exercise that is purposely performed very quickly

Front 203

power

Back 203

the rate of performing work; force x velocity

Front 204

preadolescence

Back 204

period of time before the development of secondary sex characteristics, corresponding roughly to ages 6 to 11 years in girls and 6 to 13 years in boys

Front 205

process goal

Back 205

a goal that is gauged by the amount or quality of effort during an activity (the desire to demonstrate perfect exercise technique)

Front 206

program design variable

Back 206

an aspect of an exercise program that, when manipulated properly, creates a safe, effective, and goal-specific outcome

Front 207

progression

Back 207

the gradual and consistent increase in the intensity of an exercise program

Front 208

pronated grip

Back 208

see overhand grip

Front 209

prone

Back 209

lying facedown

Front 210

proprioceptive neuromuscular facilitation (PNF)

Back 210

a type of stretching that involves a partner and both passive movement and active (concentric and isometric) muscle actions

Front 211

proprioceptor

Back 211

specialized receptors in muscles, joints, and tendons that relay messages to the central nervous system about body and limb movements

Front 212

proximate cause

Back 212

a cause that immediately precedes and produces an effect

Front 213

punishment

Back 213

any act, object, or event that decreases the likelihood of future target behavior (when the punishment follows that behavior)

Front 214

pyramid training

Back 214

a type of training variation in which the load is progressively increased in sequential sets with a corresponding decrease in the number of goal repetitions

Front 215

pyruvate

Back 215

a precursor of lactic acid during the final steps of glycolysis

Front 216

quadriplegia

Back 216

injury between the highest thoracic (T-1) and the highest cervical (C-1) segments of the spine resulting in impairment of the arms, trunk, legs, and pelvic organs

Front 217

rate coding

Back 217

the control of the motor unit firing rate (the number of action potentials per unit of time)

Front 218

rate-limiting steps

Back 218

the slowest reaction in a series of reactions

Front 219

rate-pressure product

Back 219

an estimation of the work of the heart (double product; HR x SBp)

Front 220

rating of perceived exertion (RPE)

Back 220

a self-rating system that accounts for all the body's responses to a particular exercise intensity

Front 221

recruitment

Back 221

the process in which tasks that require more force involve the activation of more motor units

Front 222

reinforcement

Back 222

any act, object, or event that increases the likelihood of future target behavior (when the reinforcement follows the target behavior)

Front 223

reliability

Back 223

an expression of the repeatability of a test or the consistency of repeated tests

Front 224

repetition maximum (RM)

Back 224

the greatest amount of weight that can be lifted with proper technique for a specific number of repetitions

Front 225

repetition (or reps)

Back 225

the number of times a movement of an exercise is completed

Front 226

resisted sprinting

Back 226

a method to increase stride length and speed-strength by increasing the client's ground force production during the support phase

Front 227

respondent superior

Back 227

a legal doctrine by which employers can be found vicariously liable for the negligent acts of their employees (personal trainers)

Front 228

rest period

Back 228

the time interval between two sets

Front 229

resting heart rate (RHR)

Back 229

the heart rate associated with the client's resting metabolic rate

Front 230

resting metabolic rate (RMR)

Back 230

a measure of the calories required for maintaining normal metabolism

Front 231

risk management

Back 231

a facet of the emergency plan designed to decrease and control the risk of injury from client participation and, therefore, the risk of liability exposure

Front 232

risk stratification

Back 232

a method to initially classify clients as being at low, moderate, or high risk for coronary, peripheral vascular, or metabolic disease

Front 233

rotational work

Back 233

the product of the force exerted on an object and the distance the object rotates

Front 234

safety space cushion

Back 234

the recommended area between each piece of equipment that increases traffic flow in, out of, and around the exercise facility

Front 235

sagittal plane

Back 235

a vertical plane that divides the body or organs into left and right portions

Front 236

sarcomere

Back 236

the segment of a myofibril between adjacent Z lines(bands), representing the functional unit of skeletal muscle

Front 237

sarcopenia

Back 237

muscle loss due to aging

Front 238

sarcoplasmic reticulum

Back 238

highly specialized network system in a muscle fiber that stores calcium ions

Front 239

scope of practice

Back 239

legal boundaries that determine the extent of a personal trainer's professional duties

Front 240

second-class lever

Back 240

a lever in which the applied and resistive forces act on the same side of the fulcrum, but with the applied force acting through a movement arm that is longer than that of the resistive force

Front 241

seizure

Back 241

an uncontrolled electrical discharge within any part of the brain, causing physical or mental symptoms that may or may not be associated with convulsions

Front 242

self-determination

Back 242

a desire to participate in an activity for self-fulfillment as opposed to trying to meet the expectations of others

Front 243

self-efficacy

Back 243

a perceived self-confidence in one's own ability to perform specific actions (reach a short-term goal) that lead to a successful outcome

Front 244

self-talk

Back 244

a client's "internal voice"

Front 245

series elastic component (SEC)

Back 245

the structures that, when stretched, have the ability to store energy that may be released upon a concentric muscle action

Front 246

set

Back 246

a group of repetitions that are performed consecutively

Front 247

short-term goal

Back 247

a strategy of establishing an attainable step that brings the client closer to reaching the long term goal

Front 248

single-joint exercise

Back 248

an exercise that involves movement at only one primary joint

Front 249

size principle

Back 249

the recruitment of larger and more motor units as a response to an increased force requirement

Front 250

slow-twitch (type I)

Back 250

a type of motor unit(and muscle fiber type) that is recruited for aerobic activity

Front 251

spasticity

Back 251

a state of increased tonus of a muscle characterized by heightened deep tendon reflexes

Front 252

specific warm-up

Back 252

a type of warm-up that involves performing movements that mimic

Front 253

specificity

Back 253

a strategy to train a client in a certain way to produce a particular change or result

Front 254

speed-endurance

Back 254

the ability to maintain running speed over an extended duration (typically longer than six seconds)

Front 255

sphygmomanometry

Back 255

measurement of blood pressure using an inflatable air bladder-containing cuff and a stethoscope to auscultate to Korotkoff sounds

Front 256

split routine

Back 256

an exercise routine in which different muscle groups are trained on different days or training sessions

Front 257

sprain

Back 257

injury to a ligament

Front 258

sprint-assisted training

Back 258

a method to increase stride frequency by having the client run at speeds greater than he or she is able to independently achieve

Front 259

stage of readiness

Back 259

the degree or extent to which a client is ready to begin an exercise program

Front 260

standard error of measurement

Back 260

the difference between a person's observed score- what the result was- and that person's true score, a theoretically errorless score

Front 261

standard of care

Back 261

a set of criteria for the appropriate duties of a personal trainer; see also scope of practice

Front 262

state anxiety

Back 262

the actual experience of anxiety, characterized by feelings of apprehension or nervousness, that is accompanied by an increased physiological arousal

Front 263

static stretching

Back 263

a type of stretching performed at a slow constant speed, with a stationary endpoint

Front 264

status epilepticus

Back 264

a seizure lasting more than 30 minutes or a seizure that occurs so frequently that consciousness is not restored

Front 265

sticking point

Back 265

the most difficult part of the exercise that typically occurs soon after the transition from the eccentric to the concentric phase

Front 266

strain

Back 266

injury to a muscle

Front 267

stretch reflex

Back 267

the immediate contraction of a muscle caused by a rapid stretch of that muscle

Front 268

stretch-shortening cycle (SSC)

Back 268

the series of three phases that explains the mechanical and neurophysiological reactionsto a plyometric movement

Front 269

stride frequency

Back 269

the number of steps per minute

Front 270

stride length

Back 270

the distance covered with each step

Front 271

stroke volume

Back 271

the quantity of blood ejected by the left ventricle expressed in milliliters of blood per beat

Front 272

structural exercise

Back 272

an exercise that loads the trunk(vertebral column) and places stress on the lower back

Front 273

subluxation

Back 273

partial displacement of the joint surfaces

Front 274

superset

Back 274

two different exercises for opposing or antagonistic muscle groups that are completed in succession without an intervening rest period

Front 275

supinated grip

Back 275

a grip in which the hand grasps the bar with the palm up and the knuckles down

Front 276

supine

Back 276

lying down on the back, facing up

Front 277

sympathetic nervous system

Back 277

a part of the nervous system that, when stimulated, speeds up various systems of the body (increases heart rate)

Front 278

systolic blood pressure

Back 278

the pressure exerted against the arterial walls as blood is forcefully ejected during ventricular contraction(systole)

Front 279

tachycardia

Back 279

a resting heart rate of more than 100 beats per minute

Front 280

target behavior

Back 280

a behavior that is the focus for change or improvement; also called an operant

Front 281

target heart rate range (THRR)

Back 281

the minimum and maximum heart rates per unit of time that are assigned for an aerobic exercise session

Front 282

tendinitis

Back 282

inflammation of a tendon

Front 283

test protocol

Back 283

procedures required for administering a reliable test

Front 284

test-retest method

Back 284

a strategy to promote reliability by repeating a test with the same individual or group

Front 285

tetraplegia

Back 285

see quadriplegia

Front 286

therapeutic lifestyle change (TLC)

Back 286

lifestyle modification that includes diet, physical activity, and weight loss

Front 287

thermic effect of food

Back 287

an increase in the energy expenditure above resting metabolic rate, caused by the digestion and assimilation of food

Front 288

third-class lever

Back 288

a lever in which the applied and resistive forces act on the same side of the fulcrum, but with the resistive force acting through a moment arm that is longer than that of the applied force

Front 289

tidal volume

Back 289

the amount of air moved during inhalation or exhalation with each breath

Front 290

torque

Back 290

the tendency of a force to rotate an object about a fulcrum

Front 291

tort

Back 291

a breach of legal duty other than a breach of contract that results in a civil wrong or injury; may be the foundation for a civil suit to collect damages

Front 292

total peripheral resistance

Back 292

the impedance of blood flow caused by exercise, nervous stimulation, metabolism, and environmental stress

Front 293

trait anxiety

Back 293

the potential perception or probability that a certain situation will cause anxiety

Front 294

transverse plane

Back 294

a horizontal plane that divides the body or organs into upper and lower portions

Front 295

trial load

Back 295

an estimated load that is based on a percent of the client's body weight

Front 296

triglycerides

Back 296

a group of fatty compounds that circulate in the bloodstream; the predominate storage form of fat

Front 297

tropomyosin

Back 297

a protein, attached to actin, that prevents actin from binding to the myosin cross-bridges

Front 298

troponin

Back 298

a protein, attached to tropomyosin, the when activated shifts the tropomyosin to allow the actin to bind to the myosin cross-bridges

Front 299

type 1 diabetes mellitus

Back 299

a disease in which the pancreatic beta cells are destroyed by an autoimmune process leading to absolute insulin deficiency; formerly known as "insulin-dependent diabetes mellitus" (IDDM)

Front 300

type 2 diabetes mellitus

Back 300

a disease resulting in insulin resistance in peripheral tissues and an insulin production deficit of the pancreatic beta cells; formerly referred to as non-insulin dependent diabetes mellitus (NIDDM)

Front 301

underhand grip

Back 301

see supinated grip

Front 302

understriding

Back 302

a walking or running gait in which the foot takes to short a stride, causing wasted energy

Front 303

undulating

Back 303

referring to a type of periodized training program that involves within-the-week or microcycle vacillations of training load and volume

Front 304

user space

Back 304

the recommended area that a client needs to perform an exercise safely

Front 305

validity

Back 305

the degree to which a test or test item measures what it is supposed to measure

Front 306

Valsalva maneuver

Back 306

the act of breath-holding that contributes to maintaining intra-abdominal pressure; the client tries to exhale against a closed throat

Front 307

variation

Back 307

a purposeful change of the program design variable assignments to expose a client to new or different training stressors

Front 308

venous return

Back 308

the return of the blood to the right atrium from the body(periphery)

Front 309

ventricle

Back 309

a lower chamber of the heart that functions to pump blood from the heart (right ventricle pumps to the lungs, left ventricle pumps to the body)

Front 310

very low density lipoproteins (VLDLs)

Back 310

proteins that transport primary triglycerides; when elevated, these contribute to an increased incidence of coronary artery disease

Front 311

visualization

Back 311

the ability of the brain to draw and recall mental images that can create positive emotional responses and improve motivation

Front 312

volume

Back 312

the total amount of weight lifted in a training session (total repetitions x the weight lifted per repetition) or the total number of repetitions completed in a training session (the number of repetitions performed in each set x the number of sets)

Front 313

waiver

Back 313

a contract that serves as evidence that the injured client waived his or her right to sue for negligence

Front 314

wolff's law

Back 314

the deposition of bone tissue (an increase in bone density) as a response to mechanical stress

Front 315

work

Back 315

the product of the force exerted on an object and the distance the object moves (force x distance)

Front 316

work-to-rest ratio

Back 316

the relationship between the duration of the exercise interval and that of the recovery interval