Principles of strength training

Question 1

Relative strength

Answer 1

The individual’s body weight in relation to the amount of resistance they can overcome and found with the following calculation: 1RM / body weight = force per unit of body weight.

Question 2

Maximum strength

Answer 2

The ability for a muscle (or muscle group) to recruit and engage as many muscle fibers as possible.

Question 3

Starting strength

Answer 3

The ability to recruit as many motor units as possible instantaneously at the start of a movement.

Question 4

Power

Answer 4

The combination of strength and speed—the ability for a muscle to generate maximal tension as quickly as possible.

Question 5

Speed strength

Answer 5

The ability of a muscle or muscle group to absorb and transmit forces quickly.

Question 6

Hypertrophy

Answer 6

An increase in muscular size as an adaptation to exercise.

Question 7

Visceral fat

Answer 7

Fat accumulated within the abdomen and around internal organs. It has potentially negative effects on arteries, the liver, and the breakdown of sugars and fats.

Question 8

Hemoglobin A1c or HBA1C

Answer 8

A minor component of hemoglobin to which glucose is bound.

Question 9

HIGH-DENSITY LIPOPROTEIN (HDL)

Answer 9

A lipoprotein that removes cholesterol from the blood. It is sometimes considered the “good cholesterol.”

Question 10

LOW-DENSITY LIPOPROTEIN (LDL)

Answer 10

The form of lipoprotein in which cholesterol is transported in the blood. It is sometimes considered the “bad cholesterol.”

Question 11

Triglyceride

Answer 11

The main component of adipose tissue made of three fatty acids and a glycerol molecule.

Question 12

Linear strength

Answer 12

Two or more strength variables that are directly correlated to one another.

Question 13

Nonlinear strength

Answer 13

Two or more strength variables that are not directly correlated to one another.

Question 14

ADENOSINE TRIPHOSPHATE (ATP)

Answer 14

An energy-carrying molecule used to fuel body processes.

Question 15

Creatine phosphate

Answer 15

A high-energy molecule stored in skeletal muscle, the myocardium, and the brain.

Question 16

Endurance strength

Answer 16

The ability to sustain a submaximal activity for a longer duration

Question 17

Linear strength endurance activity

Answer 17

Activity that requires a sustained, all-out maximum effort for an extended period.

Question 18

Nonlinear strength endurance activity

Answer 18

An activity with intermittent activity and rest periods

Question 19

General exercises

Answer 19

Foundational exercises that train overall strength.

Question 20

Isolation exercises

Answer 20

Single-joint exercises that primarily activate an individual muscle or muscle group.

Question 21

Compound exercises

Answer 21

Multi-joint movement exercises that require the use of multiple muscles or muscle groups.

Question 22

Specific exercises

Answer 22

Exercises that directly improve performance and functional capacity.

Question 23

Atrophy

Answer 23

The wasting away or loss of muscle tissue.

Question 24

Tapering

Answer 24

A decrease in training volume or frequency to allow the body adequate rest and recovery.

Question 25

Anaerobic exercise

Answer 25

Short-duration muscle contractions that break down glucose without using oxygen.

Question 26

Creatine

Answer 26

An organic compound that aids in the recycling of ATP in the energy systems.

Question 27

Split routine

Answer 27

The division of training sessions by body part or body region

Question 28

One rep max

Answer 28

A single maximum-strength repetition with maximum load.

Question 29

Syncope

Answer 29

Temporary loss of consciousness related to insufficient blood flow to the brain.

Question 30

Functional isometrics

Answer 30

The combination of partial repetition training and isometric holds.

Question 31

ALTERED ARTHROKINEMATICS

Answer 31

Altered movement of joint surfaces

Question 32

SYNERGISTIC DOMINANCE

Answer 32

When a synergist (helper) muscle takes over a movement pattern when the prime mover fails or is too weak to control the movement.

Question 33

Proxemics

Answer 33

The study of what is communicated by the way a person uses personal space.

Question 34

Active listening

Answer 34

Paraphrasing or stating in one’s own words what someone has just said

Question 35

Empathetic listening

Answer 35

The ability to understand how the clients feel and empathize with them.

Question 36

Articulation

Answer 36

The ability to pronounce distinctly—to enunciate.

Question 37

Locomotion

Answer 37

Movement from one place to another.

Question 38

Bipedal locomotion

Answer 38

A form of locomotion in which a person moves from one place to another using the legs.

Question 39

Activation exercises

Answer 39

Low-intensity exercises that bring on additional blood flow and activate the nervous control of a muscle. Often used as part of a specific warm-up or as part of corrective exercise programming.

Question 40

Corrective exercises

Answer 40

Exercise programming used to improve function through assessing and improving muscle imbalances.