Title: Theory / Unimportant / Art / Sport / Body building-Stoppani / Other
Tags: examplesSwitchExample1

Name: Weight training
Definition: Any type of training in which the body moves in some direction against a force that resists that movement and is supplied by some type of weight
Page: 3
Chapter: 1
Example: lifting free weights
Typ: Strength training
Counterexample: training with hydraulic apparatus

Name: Strength training
Definition: Any type of training that involves the body moving is some direction against a force that specifically induces changes in muscle strength or hypertrophy
Page: 3
Chapter: 1
Example: training with hydraulic apparatus
Typ: Weight training
Counterexample: Running a set of stairs

Name: Hypertrophy
Definition: Muscle growth
Page: 3
Chapter: 1

Name: Resistance training
Definition: Any type of training in which the body must move in some direction against some type of force that resists that movement
Page: 3
Chapter: 1
Example: Strength training
Example2: Running a set of stairs

Question: Which training is considered in the Encyclopedia of Muscle & Strength
Answer: Strength training (mostly weight)
Page: 3
Chapter: 1
Construction: Its the best training for muscle strength or hypertrophy

Name: strength
Definition: Maximal amount of force a muscle (group) can generate in a specified movement pattern at a specified velocity of movement
Page: 3
Chapter: 1

Name: absolute strength
Definition: The maximal amount of force a muscle can produce when all inhibitory and protective mechanisms are removed. Because of this, it is rare that a person could ever demonstrate his or her absolute strength. This can take place only under extreme measures such as during an emergency, under hypnosis, or with certain ergogenic aids.
Page: 3
Chapter: 1

Name: maximal strength
Definition: The maximal amount of force a muscle or muscle groups can produce in a specific exercise for one repetition. This is also referred to as one-repetition maximum, or 1RM. Some estimate that the 1RM usually amounts to only about 80 percent of absolute strength. This type of strength is important for powerlifters.
Page: 3
Chapter: 1

Name: relative strength
Definition: The ratio between a person’s maximal strength and his or her body weight.
Page: 4
Chapter: 1
Intuition: important when comparing the strength of athletes who are much different in body size.

Name: speed strength
Definition: The ability to move the body or an object quickly.
Page: 4
Chapter: 1
Name2: power
Intuition: Important for most sports but is most critical in track and field events such as the shot put, javelin, and long jump.

Name: Starting strength
Definition: The ability to generate a sharp rise in power during the initial phase of the movement.
Page: 4
Chapter: 1
Intuition: important in Olympic weightlifting, deadlifts, boxing, martial arts, and offensive line positions in football, where strength must be generated immediately.

Question: How to determine relative strength
Answer: dividing the 1RM by the body weight of the person. For example, a 200-pound (91-kilogram) athlete who can bench-press 400 pounds (400 ÷ 200 = 2) has the same relative strength as a 100-pound (45-kilogram) athlete who can bench-press 200 pounds (200 ÷ 100 = 2). This type of strength is important for powerlifters as well as for football players and other strength athletes who are often compared with other teammates as a means of predicting performance on the field.
Page: 4
Chapter: 1

Name: acceleration strength
Definition: The ability to continue the sharp rise in power throughout most of the movement of the exercise
Page: 4
Chapter: 1
Intuition: Takes over after starting strength and is important for sports such as judo, wrestling, and sprinting.

Name: Endurance strength
Definition: The ability to maintain force production for a longer time or through multiple repetitions of an exercise
Page: 4
Chapter: 1
Intuition: important in wrestling, cycling, swimming, and training for bodybuilding.

Question: What do muscles during training session
Answer: Concentric muscle action.
Page: 5
Chapter: 1
Answer2: Eccentric muscle action
Answer3: Isometric muscle action.

Name: Concentric muscle action.
Definition: muscle action occurs when the muscle force exceeds the external resistance, resulting in joint movement as the muscle shorten
Page: 5
Chapter: 1
Definition2: the muscle fibers shorten while contracting to lift the weight.
Example: positive phase of the repetition

Name: positive phase of the repetition.
Definition: Upward phase of a biceps curl.
Page: 5
Chapter: 1

Name: Eccentric muscle action
Definition: muscle action which occurs when the external resistance exceeds the force supplied by the muscle, resulting in joint movement as the muscle lengthens
Page: 5
Chapter: 1
Example: the downward phase of the biceps curl.

Name: negative portion of the repetition.
Definition: the downward phase of the biceps curl.
Page: 5
Chapter: 1

Name: Isometric muscle action.
Definition: muscle action occurs when the muscle contracts without moving, generating force while its length remains static
Page: 5
Chapter: 1
Example: an attempt to lift an immovable object or an object that is too heavy to move.

Question: What is the effect of isometric muscle action
Answer: increase muscle strength and size. The strength gain is only for this position.
Page: 6
Chapter: 1

Name: voluntary maximal muscle action
Definition: A muscle moves against as much resistance as its current fatigue level will allow
Page: 6
Chapter: 1
Definition2: When momentary concentric muscle failure is reached

Name: Repetition maximum
Abbreviation: RM
Chapter: 1
Page: 6
Represents: The amount of weight that induces voluntary maximal muscle action with this number of action

Name: principle of specificity
Definition: to train in a specific manner to produce a specific outcome.
Page: 6
Chapter: 1
Context: Body building
Example: the exercises should mimic the types of movements performed in the sport, and they should be performed at a similar speed as those movements
Name2: specific adaptation to imposed demands
Example2: training with the appropriate range of repetition, proper rest periods, and apposite frequency to optimize strength gains is a necessity
Applied to: the goal is to increase athletic performance in a specific sport
Applied to2: the immediate goal is to increase 1RM strength,
Abbreviation2: SAID

Name: Principle of progressive overload
Definition: the practice of continually increasing the intensity of the workout as the muscle becomes accustomed to that intensity level.
Page: 6
Chapter: 1
Example: increasing the weight lifted, the number of repetitions performed, or the total number of sets
Example2: decreasing the rest between sets

Name: principle of individuality
Definition: The theory that any training program must consider the specific needs or goals and abilities of the person for whom it is designed.
Page: 7
Chapter: 1
Example: a beginning bodybuilder with the goal of adding muscle mass would have a much different training program than an advanced bodybuilder with the same goal. The difference in their training programs is based not on their desired training outcomes but on their training experiences. The advanced trainer would require more volume and high-intensity training techniques to reach the same goal as the beginner.
Example2: an advanced lifter who has the goal of gaining muscle mass would train much differently than an advanced lifter with the goal of gaining muscle strength. Here the difference in their training programs is based on their different goals. In general, the advanced lifter with the goal of gaining more muscle strength would train with fewer reps, heavier weight, and lower volume than the advanced lifter with the muscle mass goal.

Name: principle of individuality
Definition: The theory that any training program must consider the specific needs or goals and abilities of the person for whom it is designed.
Page: 7
Chapter: 1
Example: a beginning bodybuilder with the goal of adding muscle mass would have a much different training program than an advanced bodybuilder with the same goal. The difference in their training programs is based not on their desired training outcomes but on their training experiences. The advanced trainer would require more volume and high-intensity training techniques to reach the same goal as the beginner.

Name: principle of variation
Definition: The simple fact that no matter how effective a program is, it will be effective only for a short period. Once a person has experienced the specific adaptations that a particular training program is designed to provide, a new stimulus must be imposed on the muscles or continued progress will be stagnated.
Page: 7
Chapter: 1

Name: principle of maintenance
Definition: As a person reaches his or her goals, it takes less work to maintain that level of strength or muscle mass. If he or she is happy with that level, the frequency of training can be reduced. This is typically a good time to involve more cross-training so that other fitness components can be developed.
Page: 7
Chapter: 1
Context: Body building

Name: principle of reversibility
Definition: The fact that once the strength training program is discontinued or not maintained at the minimal level of frequency and intensity, the strength or hypertrophy adaptations that were made with that program will not only stop forward progression but will also revert back to the starting level.
Page: 7
Chapter: 1
Context: Body building

Question: What to do before strength training
Answer: short warm-up
Page: 7
Chapter: 1

Question: What to do before after training
Answer: static stretching
Page: 7
Chapter: 1

Question: How long is a strength training program ?
Answer: Several weeks to months
Page: 10
Chapter: 2

Name: Primary exercise
Definition: that are most specific to the goals of the individual.
Page: 10
Chapter: 2
Definition2: usually are multijoint movements
Example: Power clean, deadlift, squat, leg press, Bench press, Military press, Barbell row, Pull-up
Conjdef: Exercices
Intuition: must involve the muscle groups in which the person is most interested in gaining strength

Name: Assistance exercices
Definition: typically are single-joint exercises such as the biceps curl, triceps extension, and deltoid lateral raise
Page: 42
Chapter: 2
Definition2: often involve only a single muscle group
Example: Knee extension, Leg curl, Chest fly, Deltoid lateral raise, Biceps curl, Triceps extension, Wrist curl, Calf raise, Abdominal crunch
Conjdef: Exercice

Question: When are done assistance exercices ?
Answer: done toward the end of the workout after the major muscle groups are fairly fatigued from performing the primary exercises.
Page: 42
Chapter: 2

Name: Single-joint exercice
Page: 42
Chapter: 2
Example: Dumbbel fly,
Cable crossover,
Lateral raise,
Front raise,
Triceps pressdown,
Lying triceps extension
Barbell curl,
Seated incline curl
Wrist curl
Reverse wrist curl
Extension
Leg extension
Leg curl
Romanian deadlift
Standing calf raise
Seated calf raise
Crunch
Reverse crunch
Name2: isolation exercice (in bodybuilding circles)
Intuition: Isolating the major muscle group and forcing it to perform all the work in that exercise without the help from other muscle groups

Name: Multijoint exercice
Page: 42
Chapter: 2
Example: Bench press
Dumbbell bench press
Barbell overhead press
Upright row
Close-grip bench press
Dips
Squat
Leg press
deadlift

Question: Quadriceps Multijoint exercice
Answer: Squat
Page: 42
Chapter: 2
Answer2: Leg press

Question: Why is free weights a poor choice
Answer: they offer resistance only in a vertical plane, which is not the only thing to train
Page: 46
Chapter: 2

Question: When designing a workout, one should consider
Answer: the number of sets performed per exercise,
Answer2: the number of sets per muscle group, and
Answer3: the total number of sets for the workout.
Extra: Which exercice?

Name: A set
Definition: a grouping of repetitions that is followed by a rest interval
Page: 47
Chapter: 2
Section: number of sets
Context: bodybuilding

Name: The intensity of s
Definition: amount of weight lifted (or resistance used) on the set s
Page: 51
Chapter: 2
Section: Resistance
Variables: s a set
Context: Body building
Definition2: the hardness of the set s (for bodybuilders)
Conjdef: Either

Name: The resistance of s
Definition: amount of weight lifted (or resistance used) on the set s
Page: 51
Chapter: 2
Section: Resistance
Variables: s a set
Context: Body building
Name2: The intensity of s

Question: Most important variable in a training program
Answer: exercice choice
Page: 51
Chapter: 2
Section: Resistance
Context: Body building
Answer2: then intensity

Question: How to measure resistance ?
Answer: through the use of a percentage of the repetiton maximum
Page: 51
Chapter: 2
Section: Resistance
Context: body building

Name: OMNI-resistance exercise scale.
Page: 51
Chapter: 2
Section: Resistance
Index: 1
Kind: eg