Term
| Variable-Resistance Exercise |
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Definition
| load varies throughout the range of motion though absolute weight remains constant i.e. free weights, machines). |
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Term
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Definition
| one proper movement execution. |
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Term
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Definition
| max resistance that can be lifted for a certain number of reps i.e. for "3 sets of 10 reps," it would be 3X10RM. |
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Term
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Definition
| one group of consecutive reps. |
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Term
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Definition
| time taken b/w sets for resupplying of immediate stores of energy in muscle & nervous system recovery. |
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Term
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Definition
| involves high forces & slow movement speeds i.e. slow velocity training. |
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Term
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Definition
| max amount of weight that can be lifted for a given movement i.e. Jose benches 420, once. |
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Term
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Definition
| max amount of weight that can be lifted for a given movement COMPARED TO ONE'S BODY WEIGHT; involves improving strength without significantly increasing LBM. |
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Term
| Resistance Training Adaptations |
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Definition
| include increases in muscle strength (induced by neural adaptations & muscle hypertrophy), anaerobic (glycolytic) enzymes, nutrient storage (high energy-ATP, CP)/glycogen storage, & ligament strength/joint stability. |
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Term
| Neural Component of Strength Training |
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Definition
| most initial gains (first 2-4 weeks) are neural; muscle learning to recruit proper fibers (technique), and subsequent hypertrophy. One can increase strength w/out increasing size of muscle. |
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Term
| Factors Affecting Muscle Mass |
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Definition
| GEENNE: Genetics, Exercise, Environmental Factors, Nutrition, Nervous & Endocrine Systems. |
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Term
| Hypertrophy Changes w/Training |
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Definition
| hypertrophy is the main mechanism for increasing muscle size/strength, NOT hyperplasia (number of fibers); must incorporate eccentric (extend) contractions for max hypertrophy & both Type I&II should be trained. |
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Term
| Optimum Rep Range (Max Hypertrophy) |
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Definition
| low reps: 3-5 RM (improve max strength/hypertrophy in all 3 muscle types), intermediate reps: 9-11 RM (muscular training, hypertrophy in all fiber types), & high reps: 20-28 RM (improved max reps, max aerobic power, & endurance - endurance training). |
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Term
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Definition
| implies greater type II fiber percentage. |
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Term
| Universal Paradigms: Variety |
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Definition
| a training system works for as long as it takes the body to adapt to it. Variety is critical for continued progress. Not one optimal training program, varies for everyone. |
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Term
| Universal Paradigms: Progressive Resistance |
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Definition
| apply the overload principle using progressive resist: seek strength increases and dont use same loads. Once adaptation level is achieved, must increase loads. |
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Term
| Universal Paradigms: Exercise < 1 hr. |
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Definition
| workout should NOT last more than 1 hour; if too long, risk overtraining - AVOID overtraining. |
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Term
| Universal Paradigms: Recovery |
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Definition
| essential for adaptation to occur; shouldn't train muscle group more than twice/week & allow 3-4 days of rest in between. |
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Term
| Universal Paradigms: Number of Reps |
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Definition
| NO magic number of reps/sets; TUT- time under tension (total set duration). Repetition tempo = 3111, 3 sec eccentric phase, 1 sec pause, 1 sec concentric phase, 1 sec pause. Variables (numbers of set/reps) should be varied. Inverse relationship b/w sets & reps (more reps per set), and b/w reps & rest intervals (the more reps, lighter the load, less rest req'd). |
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Term
| Universal Paradigms: Quality/Quantity |
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Definition
| quality of tension placed on muscle is crucial to gaining strength & hypertrophy. |
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Term
| Universal Paradigms: Individualization |
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Definition
| what is optimal for one, may not be for another. |
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Term
| Universal Paradigms: Insurance Policy |
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Definition
| resistance training is "insurance policy" against injury, sarcopenia (loss of muscle mass due to age), disability; increases functional capacity, strengthens joints, and thus decreases injury risk. |
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Term
| Myths: "Females shouldn't lift" |
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Definition
| it is difficult for women to gain significant muscle hypertrophy. |
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Term
| Myths: "Weights cause injury" |
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Definition
| injuries occur from poor exercise technique. |
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Term
| Myths: "Light weights are better" |
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Definition
| if the overload is not appropriate, adaptations will not occur. |
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Term
| Myths: "Dont workout too hard, you get too big" |
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Definition
| hard work and appropriate overloads are required for optimal adaptations. |
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Term
| Myths: "Resistence increases max aerobic fitness" |
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Definition
| resistence training is not an aerobic activity and should not serve as a replacement for cardiovascular activity. |
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Term
| Myths: "Kids shouldn't lift weights" |
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Definition
| children and adolecents can life safely under proper supervision |
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Term
| Myths: "One set's as good as multiple" |
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Definition
| multiple sets increase the overload leading to a superior training stimulus. |
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Term
| Myths: "Abs & calves are different muscles" |
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Definition
| all muscle tissue has similar characteristics; if one trains too freq, recovery is inhibited but if overload is not adequate, one can train daily but the training effect will be less. |
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Term
| Myths: "Toning & cutting/building mass" |
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Definition
| untrue; the angle of the load and the movement alter which muscles and muscle fibers are activated. |
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Term
| Myths: "This is the best" |
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Definition
| everyone is different; different fiber type compositions and genetics. |
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Term
| Myths: "Weight belt rule!" |
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Definition
| no they do not; they weaken your trunk muscles (abs & erectors that stabilize the spine) by accelerating degeneration of disks. |
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Term
| Myths: "Athletes fear training slows them down/reduces flexibility" |
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Definition
| when training is performed properly, muscle gained in functional. |
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Term
| Delayed-Onset Muscle Soreness (DOMS) |
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Definition
| soreness and pain felt in exercised muscles; result of unaccustomed exercise and/or eccentric muscle contractions. |
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