Prg - Resistance Training (Def)

Front 1

The maximum load that the client can handle for only one repetition.

Back 1

1-repetition maximum (1RM)

Front 2

Rule states that if the client can complete two more repetitions than the repetition goal in the final set of an exercise for two consecutive training sessions, the load in all of the sets for that exercise during subsequent training sessions can be increased.

Back 2

2-for-2 rule

Front 3

Uses a rest interval of 5 to 45 seconds between each repetition, in which the load increases across the set

Back 3

Ascending cluster set

Front 4

Exercises that usually recruit smaller muscle areas (i.e., upper arm, abdominals, calf, neck, forearm, lower back, or anterior lower leg), involve only one primary joint (single-joint exercises), and are considered less important to improving sport performance

Back 4

Assistance exercises

Front 5

Completing a set of two different exercises in succession without an intervening rest interval; often used by bodybuilders in an attempt to induce muscular hypertrophy.

Back 5

Compound set

Front 6

Exercises that recruit one or more large muscle areas (i.e., chest, shoulder, back, hip, or thigh), involve two or more primary joints (multijoint exercises), and receive priority when one is selecting exercises because of their direct application to the sport.

Back 6

Core exercise

Front 7

the order in which the exercises are

performed during the workout.

Back 7

Exercise order

Front 8

the knowledge and skill to perform resistance training exercises properly

Back 8

Exercise technique experience

Front 9

a simple yet profound idea on which all program designs are based, generally referring to the 3 phase response of one's body to a stressor.

Back 9

General Adaptive Syndrome (GAS)

Front 10

Period consisting of 5-10 minutes of slow activity, such as jogging or skipping.

Back 10

General warm up

Front 11

The number of repetitions a client is assigned to perform for an exercise.

Back 11

Goal repetitions

Front 12

Common sites for joint and muscle injury and causative factors

Back 12

Injury analysis

Front 13

the amount of weight assigned to an exercise set and is often characterized as the most critical aspect of a resistance training program

Back 13

Load

Front 14

the linking of the general physical preparation phase, the specific preparation phase, the pre-competitive phase, the competitive phase, and the peak phase. Occasionally, termed the “annual plan”.

Back 14

Macrocycle

Front 15

An intermediate duration of time planning that usually lasts from weeks to a few months.

Back 15

Mesocycle

Front 16

a smaller time division that lasts from one to a few weeks.

Back 16

Microcycle

Front 17

An exercise that involves movement at two or more primary joints.

Back 17

Multi-joint exercise

Front 18

Body and limb movement patterns and muscular involvement

Back 18

Movement analysis

Front 19

the ability to move your body or an object repeatedly without getting tired

Back 19

Muscular endurance

Front 20

an increase in muscle mass and cross-sectional area. The increase in dimension is due to an increase in the size (not length) of individual muscle fibers

Back 20

Muscular hypertrophy

Front 21

the ability to exert a maximal force in as short a time as possible

Back 21

Muscular power

Front 22

the maximum amount of force that a muscle can exert against some form of resistance in a single effort

Back 22

Muscular strength

Front 23

a balance of muscular strength across joints and between opposing muscle groups

Back 23

Muscle balance

Front 24

a two-stage process that includes an evaluation of the requirements and characteristics of the sport and an assessment of the athlete.

Back 24

Needs analysis

Front 25

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

Back 25

Overload

Front 26

analysis that distinguishes strength, power, hypertrophy, and muscular endurance priorities

Back 26

Physiological analysis

Front 27

A structural core exercise that is purposely performed very quickly.

Back 27

Power exercises

Front 28

a viable ordering method that purposely fatigues a large muscle group as a result of performance of a single-joint exercise prior to a multi-joint exercise

involving the same muscle

Back 28

Pre-exhaustion

Front 29

the actual exercises, sets, repetitions, resistances, inter-set rest periods, inter-lesson rest periods, and so forth

Back 29

Program

Front 30

The gradual and consistent increase in the intensity of an exercise program. The most frequently used method is changing the load and volume lifted in each exercise.

Back 30

Progression

Front 31

The process of altering training stress as a client adapts

Back 31

Progressive overload

Front 32

The number of times an exercise can be performed

Back 32

Repetition

Front 33

the maximum load that the client can handle in a specific exercise for specific number of repetitions.

Back 33

Repetition maximum (RM)

Front 34

an alternative method of intensity that allows for

performance of a specific number of repetitions.

Back 34

Repetition maximum (RM) target

Front 35

when the client uses the heaviest weight he or she can to perform the exercise for the number of repetitions within the range.

Back 35

Repetition maximum zone (RM target zone)

Front 36

the time period between multiple sets.

Back 36

Rest interval

Front 37

principle stating that one's body will adapt to exactly what is demanded of it—no more and no less

Back 37

SAID principle

(Specific Adaptation to Imposed Demands)

Front 38

a periodic shifting of targeted training goals in a sequential fashion, in order to avoid stagnation and over-training while encouraging physiological and

performance adaptions.

Back 38

Sequencing

Front 39

a group of repetitions sequentially performed before the athlete stops to rest

Back 39

Set

Front 40

an exercise that involves movement at only one primary joint.

Back 40

Single-joint exercise

Front 41

Period which incorporates movements similar to the movements of the athlete's sport.

It involves 8-12 minutes of dynamic stretching that focuses on movements that move through the range of motion required for the sport.

Back 41

Specific warm up

Front 42

refers to training a client in a specific way to produce a targeted change or result.

Back 42

Specificity of training

Front 43

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

Back 43

Split routine

Front 44

uses a rest interval of 5 to 45 seconds between each repetition, in which the load is not altered across the set

Back 44

Standard cluster set

Front 45

A core exercise that emphasizes loading the spine directly (e.g., back squat) or indirectly (e.g., power clean)

Back 45

Structural exercise

Front 46

the performance of two exercises that activate opposing or antagonistic muscle groups (e.g., biceps curl and triceps press) with no rest between each exercise; popular among bodybuilders, individuals who are attempting to increase muscular endurance, and individuals with limited time for training.

Back 46

Super set

Front 47

sets * reps

Back 47

Total repetitions

Front 48

training that occurred before the client begins a new or revised program

Back 48

Training background

Front 49

the number of workouts a client will undertake during one week.

Back 49

Training Frequency

Front 50

An athlete’s current condition or level of preparedness to begin a new or revised program

Back 50

Training status

Front 51

uses a rest interval of 5 to 45 seconds between each repetition, in which the load is increased and then decreased within the set

Back 51

Undulating cluster set

Front 52

refers to the manipulation of specific training variables such as volume, intensity, exercise selection, frequency of training, rest interval, and speed of movement.

Back 52

Variation

Front 53

total amount of weight lifted in a training session

Back 53

Volume

Front 54

total repetitions * load

OR

sets * reps * load

Back 54

Volume load