Chapter 8 Resistance Training
Pre-Exhaustion
"Reverse" exercise arrangement where the athlete 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.
SAID Principle
Specific Adaptations to Imposed Demands
reactive ability
a characteristic of explosive strength exhibited in SSC actions that can be improved through reactive-explosive training
2 for 2 rule
a conservative method that can be used to increase an athlete's training loads; if the athlete can perform two or more repetitions over his or her assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added to that exercise for the next training session
set
a group of repetitions and relief intervals
set
a group of repetitions sequentially performed before the athlete stops to rest
series
a group of sets and relief intervals
exercise economy
a measure of the energy cost of activity at a given exercise velocity
stretch-shortening cycle
eccentric-concentric coupling phenomenon in which muscle-tendon complexes are rapidly and forcibly lengthened or stretch loaded and immediately shortened in a reactive or elastic manner; springlike preparatory countermovement of many functional tasks.
stretch-shortening cycle
employs both the energy storage of the SEC and stimulation of the stretch reflex to facilitate maximal increase in muscle recruitment over a minimal amount of time.
mechanical work
force x displacement
1-repetition maximum (1RM)
greatest amount of weight that can be lifted with proper technique for only one repetition
compound set
involves sequentially performing two different exercises for the same muscle group
superset
involves two sequentially performed exercises that stress two opposing muscles or muscle areas (an agonist and its antagonist)
cross-training
mode of training that can be used to maintain general conditioning in athletes during periods of reduced training due to injury or during recovery from a training cycle
load
most simplistically referred to as the amount of weight assigned to an exercise set; often characterized as the most critical aspect of a resistance training program
repetition maximum (RM)
most weight lifted for a specified number of repetitions
detraining
occurs when the athlete reduces the training duration or intensity or stops training altogether due to a break in the training program, injury, or illness.
Amortization
pause between phases I and III
reaction time
relatively untrainable and correlates poorly with movement action time or performance in many explosive events.
Concentric
shortening of agonist muscle fibers
Eccentric
stretch of the agonist muscle
tapering
systematic reduction of training duration and intensity combined with an increased emphasis on technique work and nutritional intervention
volume
the amount of work performed in a given training session or time period
exercise (or work) interval
the duration or distance over which a repetition is executed
intensity
the effort with which a repetiton is executed
repetition
the execution of a specific work-load assignment or mvoement technique
frequency
the number of training sessions performed ina given time period
exercise relief
the relative density of exercise and relief intervals in a set, expressed as a ratio
exercise order
the sequence in which a set of repetitions is executed
lactate threshold
the speed of movement or the percentage of VO2max at which a specific blood lactate concentration is observed or the point at which blood lactate concentration begins to increase above resting levels
rest period (interset rest)
the time dedicated to recovery between sets and exercises
relief or recover (or rest) interval
the time period between repetitions and sets
volume
the total amount of weight lifted in a training session
repetition-volume
the total number of repetitions performed during a workout session
load-volume
the total number of sets multiplied by the number of repetitions per set then multiplied by the weight lifted per rep
load-volume
weight units x reptitions