Ground Up Strength

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A-band = the dark band which corresponds with the myosin filaments in skeletal msucle. Skeletal muscle has an alternating dark and light striated appearance under magnification due to the arrangement of the myosin and actin filaments and the Z-line. The A-band corresponds with the myosin filaments. See I-band.

Abduction = moving a limb away from the midline of the body. An example is moving an arm from the side of the body to shoulder height.

Acceleration = rate of change in velocity.

Acclimitization = gradual adaptive physiological responses to a changed environment, such as higher altitudes, or higher or lower temperatures.

Accomodation = refers to the process by which the response to constant stimuli decreases with repeated application. Novel and beneficial stressors yield “supercompensation” whereas monotonous/detrimental stressors yield stagnation or decay.

Acid-Base Balance = the narrow range of hydrogen ion concentration in the body which must be controlled closely to maintain normal reaction rates in the cells, uptake and regulation of metabolites and minerals, and the uptake and release of oxygen from hemoglobin. See acidosis

Acidosis = a raise in the extracellular H⁺ (hydrogen) concentration beyond the normal range. This is guarded against by buffer systems within the fluids, respiratory control which regulates the rate of CO₂ exhalation, and renal regulation.

Actin = a protein in a muscle fiber that, with myosin, is responsible for contraction and relaxation.

Active Insufficiency = when a multi-joint muscle reaches a length (shortened) where it can no longer apply an effective force. To demonstrate active insufficiency one can fully flex (bend) the knee on one leg while simultaneously trying to bring that leg back to achieve full hip extension. Hip extension will be limited because the hamstrings are unable to shorten enough to produce a complete range of motion. Some will also notice a cramping in the hamstring muscles during this maneuver. Straightening the leg (extending the knee) should restore full range of hip extension motion and the difference will be significant.

Active Stretching = stretching by the active development of tension in the agonists muscles with no outside assistance. In active stretching one assumes a position and then holds that position using muscle strength alone. This type of stretching is static in nature and does not involve ballistic or dynamic movements. An example is a martial artists holding up a leg in a side or front kick position, relying solely on the tension of the agonists to hold the leg up in as stretched a position as possible. See Types of Stretching

Adenosine Triphosphate = organic molecule that stores and releases energy for use in celullar processes. It is the chief source of energy in skeletal muscle and fuels all human movement.

Adduction= moving a limb toward the midline of the body. An example is bringing the arm to the side from an extended position at the shoulder.

ADP = adenosine diphosphate

Adipose Tissue = fat storing tissue in the body which makes up about 90% of the fat in the body mostly in the subcutaneous deposits. [top]

Aerobic Exercise = With Oxygen. Prolonged moderate intensity exercise that uses up oxygen at a rate at or below the the level that cardiorespiratory system can replenish it. Examples are running, walking, cycling, and swimming. Develops cardorespirotory fitness and is used to burn fat to achieve maximum defintion, but can be highly catabolic if done in excess. See anaerobic.

Agonist = muscle that is contracting during a movement and which is primarily responsible for the movement of a certain bodypart. Opposed by another body part, the antagonist.

All-or-none response = Phenomenom in which a muscle fiber contracts completely when exposed to a threshold stimulus, or not at all.

Alternated grip = one hand suppinated and the other pronated. Also called alternating grip or over/under grip. For pulling movements such as the deadlift, this grip allows more weight to be held because the alternated grip helps prevent the bar from rotating. Since the tendancy of a heavy loaded barbell is to roll toward the ends of the fingers, making it harder to grip, alleviating this rotation allows for more weight to be pulled.

AMP = adenosine monophosphate

Anabolism = from the Greek: anabole, "to build up". The phase of metabolism in which simple substances are synthesized into the complex materials of living tissue, or more simply, where larger molecules are built up from smaller ones. The process involving a sequence of chemical reactions that constructs or synthesizes molecules from smaller units, usually requiring input of energy (ATP) in the process, that energy being derived from catabolic processes. The building up of proteins from amino acids is an example.

Anaerobic Exercise = higher intensity exercise than aerobic exercise which uses up oxygen more quickly than it can be replenished in the muscles. Bodybuilding is anerobic exercise and it burns up muscle glycogen to supply energy to the working muscles. See aerobic

Angle of Pull = angle between the muscle insertion and the bone on which it pulls.

Antagonist = a muscle that counteracts, slows down, or stops the movement of the agonist. It lengthens when the agonist contracts. It assists in joint stabilization and braking the limb at the end of a fast movement.

Anterior = Front. In front of or in the front part of the body. [top]

Articular Surface = the part of a condoyle that joins (articulates) with another bone.

ATP = Adenosine Triphosphate – provides the energy for muscle contraction and thus all human movement.

Autogenic inhibition = also called inverse myotatic reflex. Reflex inhibition of a motor unit in response to excessive tension in the muscle fibres it supplies. Muscle tension is monitored by the Golgi tendon organs. Autogenic inhibition is a protective mechanism, preventing muscles from exerting more force than the bones and tendons can tolerate. Regulare weightlifting is believed counteract these inhibitory impulses, which is yet another factor in strength gain. See also golgi tendon organs

AxB= reps times sets

Autogenic Inhibition = a protective mecanism, it is the reflex inhibition of a motor unit when excessive tension, as monitored by the Golgi tendon organs, is applied to the muscle fibres that it triggers. This protective response prevents the muscles from exerting more force than the tendons can tolerate. [top]

Balance = the ability to control the body's equilibrium both statically and dynamically. Specifically balance involves maintaining the body's center of gravity over the base of support. Balance and equilibrium are often used interchangeably but equilibrium is better described as the result of maintaining balance during any given situation.

BB= barbell

BCAA = branched chain amino acids. Valine, isoleucine, and leucine.

Biaxial Joints = Such as the ankle and wrist. They allow movement about two perpendicular axis.

Bilateral = Two sides or both sides.

Biomechanics = the physics of human motion. A study of the forces produced by and acting on the body. The functional and anatomical analysis of biological systems from a mechanical perspective. There are three terms associated with biomechanics: kinematics, kinetics, and kinesiology.

BF% = Body Fat %

BMR= Basal metabolic rate. Refers to the amount of heat produced by the body druing resting conditions. Reflects the minimum level of energy required to sustain the body's vital functions in the waking state.

BW= Body Weight

Bursa - A saclike, fluid filled structure, lined with synovial membrame, that occurs near a joint.

Bursitis = inflammation of a bursa. [top]

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Cardinal Planes = three imaginary planes which bisect the body in three dimensions.

Cartilaginous Joints = joints which allow only limited movement, such as the intervertebral discs

Catabolism = from the Greek, katabole, meaning “‘throwing down’”. The metabolic breakdown of complex molecules into simpler ones, often resulting in a release of energy. The process involving a series of degradative chemical reactions that break down complex molecules into smaller units, usually releasing energy in the process.

Caudal = below another body structure. Inferior to another structure.

Center of Gravity (COG) = The point on the body, acted upon by gravity, about which the body is in equilibrium. The point at which the three midplanes (sagittal, frontal and transverse) of the body intersect. In an ideally aligned posture, it is considered to be slightly anterior to the first or second sacral segement. (Kendall)

Cephalic = above another structure. Superior to another body structure. Higher. [top]

Cervical Spine = Also known as the neck, is comprised of seven vertebral bodies (C1-C7) that make up the upper most part of the spine. These vertebrae connect the spine to the skull.

Circuit Training = a type of training where exercises are performed in a continuous fashion going from one exercise to another (10 to 20) as quickly as possible in a circuit around the gym, keeping the pulse rate high. A rest period of two to five minutes is taken and then the circuit is repeated for a planned number of times. Although the first 'circuits' were performed on resistance machines any type of exercise, including calisthenics, done in this fashion can be considered circuit training. Typically, modern circuit training uses a combination of different modes of exercise including free weights, machines, bodyweight calisthenics, etc.

Circumduction = movement in 360 degree range (circle arm around)

CM= Citrulline Malate

CNS= Central Nervous System

Closed Kinetic Chain (Closed Chain Movement) = when the distal end of the extremity is fixed which prevents movement of one joint in the extremity without predictable movements of other joints. See Kinetic Chain Explanation

Collagen = a fibrous protein that is located in the extracellular matrix of connective tissues. It helps provide a structural framework for both soft and calcified connective tissues. Occurs in the white fibers of connective tissues and in the matrix of bones, cartilage, and tendons. The most abundant animal protein.

Compound Exercise = Also called a basic exercise. Multi-joint movement that involves a large number of muscles (and generally the largest muscle groups like thighs, back or chest) and enable you to lift the heaviest weights. Examples are squats, bench presses, deadlifts, and pull-ups.

Compression = one of the many forces acting on the body (and all biological materials), compression is basically the act of pressing together. Of particular note in lifting activities is the compression of the intervertebral discs of the spine and especially the asymetrical pressure applied when the trunk is angled, such as during forward bending, where the pressure on the anterior (front) part of the disc is significantly increased. However, the human spine has a remarkable ability to manage compressive forces in general and all lifting activities generate these forces to some degree. Compression of a structure shortens and widens the structure, which is known as deformation, which changes its dimensions. This change is called strain.

Concentric Movement = the part of a movement where the muscle shortens or contracts. Any action where muscular tension results in the shortening of the muscle and thus rotation around the joint. It is the lifting part of the exercise such as when you press a barbell from your chest. Also called the positive or concentric 'action'. [top]

Condyles = the large bony knobs which occur at either end of a long bone forming the articular process.

Coronal Plane = See frontal plane

Core Stability = the ability of the lumbopelvic hip complex to prevent buckling and to return to equilibrium after perturbation (Wilson, et al.)

DB = Dumbell or Dumbbell

Detraining = the loss of training adaptations due to prolonged abstinense from training. The time course of detraining is different for different adaptations with aerobic endurance training being quickest to detrain and strength training being much slower.

Dislocation = the complete displacement of a joint surface often resulted in severe laxity or instability

Distal= The more (or most) distant of two (or more) things. For example, the distal end of the femur (the thigh bone) is the end down by the knee; the end more distant from the torso. The end more distant from the torso or trunk. The opposite of distal is proximal. [top]

Distress = the negative stress that results from demand placed on an individual which outstrip the individual's ability to respond and recover, thus resulting in an imbalanced and unhealthful state. Distress can occur because of positive or negative stressors if the stressors or too frequent, multiple, or great. See stress and eustress. Also see the GUS Stress Category.

DOMS = delayed-onset muscle soreness

dynamic stability or dynamic stabilization = the ability to maintain a stable posture while moving.

Dorsal = relating to the back. Anterior.

Eccentric Movement = the part of a movement where the muscle elongates. When you lower the weight back to the starting position. Also called the negative.

EFA = essential fatty acid

Electrolytes = positively and negatively charged minerals and other nutrients in the body called cations and anions, respectively, which maintain electrical neutrality between the extracellular and intercellular fluid compartments of the body. The cations (+) of the extracellular fluid are sodium, potassium, calcium and magnesium. These are balanced by the anions (-) chloride, bicarbonate, and proteins as well as small amounts of organic acids phosphate and slufate. The major mineral electrolytes are considered macrominerals. The electrolyte balance in the body is controlled almost exclusively by the kidneys.

EOD = Every other day

Epicondyles = the small bony knobs that sometimes appear just above the condyles of a bone. [top]

Epimysium = fibrous connective tissue that covers the body’s more than 430 skeletal muscles (deep fascia)

EPOC = Excess Post Exercise Oxygen Consumption

Equilibrium = the state of a system that is not changing its speed or direction. At rest it is called static equilibrium and during movement it is called dynamic equilibrium. Equilibrium is often used interchangeable with balance but balance is the process of controlling movement during short or long periods rather that the the unchaging state itself, which is equilibrium.

Ergogenics = Commonly called ergogenic aids. Derived from the Greek word for work, ergon, the term ergogenic means increasing work or the potential to do work. These are any external influences that can be determined to enhance performance including mechanical aids, pharmacological aids, physiological aids, nutritional aids, and psychological aids. The most common ergogenic aids used by athletes and strength trainees are dietary supplements and anabolic steroids. See GUS GUS Ergogenics Category.

Eustress = acute stress that disappears quickly and is not repeatead chronically at a level the individual cannot respond to adequately (recover). Eustress is known as 'good stress' and appropriate physical exercise is an example which tends to improve health and fitness. Eustress tends to be associated with psychological and physiological arousal rahter than anxiety. Any stress that is chronic has the potential to become distress. See also stress and GUS Stress Category

Eversion = Turning the foot so that the sole faces outwards.

Extension = increase joint angle (tricep extension, leg extension). Extensor muscles, generally are the weaker muscles of the body compared to the flexors. This actually accounts for the typical imbalances that occur through faulty training, to some extent.

Fartlek Training = a Swedish word meaning "speed play", Fartlek is a combination of interval training and long slow distance (continuous) training methods that does not use precise prescriptions but is instead done by 'feel'. Usually in an outdoor environment, running is done at fast and slow speeds, on flat and hilly terrain. Great for general conditioning and for variety and fun, the lack of scientific preciseness is made up for by the freedom and enthususiasm this type of training entails.

Fascia = a sheath of fibrous connective tissue that encloses a muscle.

Fatty Acid = an organic compound composed of a carbon chain with hydrogens attached and an acid group at each end

Flexion = decrease joint angle (bicep curl)…see extension

Fibrous Joints = joints which allow virtually no movement, such as the sutures of the skull. [top]

Fossa = a smooth shallow depressed area on a bone which usually serves as the source of attachment for other structures.

Frequency = usually referring to training frequency it is the number of training sessions completed in a given time period, usually one week. Frequency is dependent on volume, intensity, exercise choice, conditioning and training status as well as a host of other variables including innate and present recovery ability, nutrition, rest, and of course goals. Frequency sometimes also refers to the number of times a given muscle group or body part is exercised in a given time period but this is a 'backwards' way of thinking about frequency as it is considering but one variable which is already a part of the given variables used to determine frequency.

Frontal Plane = (coronal or lateral or lateral cardinal plane) a line which splits the body vertically into front and back halves of equal weight. See sagittal and transverse planes.

GAS = General Adaptation Syndrome. Model of stress apaptation developed by Canadian biologist and endocronologist Hans Seyle which describes a three state response to stress, alarm, resistance, and exhaustion.

General Strength/Hypertrophy= a common goal of trainees who desire to increase muscle mass, and develop appreciable levels of muscular strength. This is used in preparation for other training methods or as a goal in itself for sports such as bodybuilding. [top]

GI= Glycemic Index

Glycerol= an organic alcohol composed of a three-carbon chain which can serve as the backbone for a triglyceride. When free, glycerol has a hydroxyl group attached to each carbon and when part of a triglyceride, each carbon is attached through an oxygen bridge to a fatty acid.

Glycogen = the storage carbohydrate in the liver and muscles. Glycogen is a large polysaccharide plymer synthesized from glucose by glucogenesis and is the major source of energy for active muscles during exercise.

Glycolysis = the breakdown of carbohydrates (gycogen or free glucose) to produce ATP. Under this pathway, glucose is converted to two units of pyruvate and then takes either an aerobic or anaerobic course, depending on the availability of oxygen. In anaerobic conditions pyruvate is converted to lactate and under aerobic conditions pyruvate becomes completely oxdized to CO₂ during the Krebs cycle.

Golgi tendon organs = proprioceptive sensory receptors occurring in tendons close the muscle attachments (musculotendinous junction) that are involved in refexes that help to maintain posture. Its is believed that golgi tendon discharges during extreme tension on a muscles to inhibit contraction both in the muscle contracted and the entire functional muscle group in question. May provide a protective mechanism against muscle or joint damage due to extreme contraction. See also autogenic inhibition. See aslo autogenic inhibition

Gripper = A piece of equipment used to train crushing grip strength. See GUS Gripper Information and Training Category

HIIT= High intensity interval training. [top]

Homeostasis = a state of equilibrium in which the internal environment of the body remains relatively constant.

Hook grip = in lifting circles the "hook" grip is where the index and middle fingers are wrapped around the thumb, which is placed against the bar first, with the ring and little fingers placed over the thumb nail - which can add up to 10% to any pulling motion used. Sometimes the reverse of this is used called a "reverse hook grip" in which the fingers are placed around the bar first and the thumb is placed over the nails of the ring and middle fingers. Technically, however a hook grip is any grip where the fingers for a "hook", such as when carrying a suitcase or a farmer carrying a bucket. The thumb may or may not be used for assistance.

Inferior = lower (closer to the feet), or below (as opposed to superior)

I-band = the dark band which corresponds with the actin filaments in skeletal msucle. Skeletal muscle has an alternating dark and light striated appearance under magnification due to the arrangement of the myosin and actin filaments and the Z-line. The I-band corresponds with the actin filaments. See A-band.

Intensity = Normally expressed as the percentage of weight you are lifting relative to your one rep maximum. In other words, how much weight is on the bar in relation to your maximal ability. [top]

Interval Training = exercise session where the intensity and duration of exercise are conciously alternated between harder and easier work; often used to improve capacity or endurance

Intraabdominal Pressure = pressure generated within the abdominal cavity when the diaphragm and deep torso muscles contract. This aids in supporting the vertebral column during lifting by means of the abdominal tissue and fluid being kept under pressure by contraction of the surroundking muscles (“the fluid ball”). (Go here for some further discussion.)

Intensiveness=the subjective feeling of the level of effort one is putting forth. Not to be confused with intensity as defined above.

Isokinetic Action = muscle contraction against a resistance that moves at a constant velocity, so that the maximum force of which the muscle is capable throughout the range of motion can be applied.

Isometric Action = muscle action where the muscle attempts to contract against and immovable object. Sometimes erroneously called “isometric contraction” although there is no significant shortening of the muscle. [top]

Isotonic Action = muscle contraction against a constant resistance, as in lifting a weight…basically all free-weight training.

Joint = the junction of two or more bones. The articulation of two or more bones.

Ketogenesis = the formation of ketone bodies.

Ketone Body = compounds produced during fat catabolism including acetone, acetoacetic acid and betahydroxybutyric acid.

Ketosis = a condition is which the concentration of ketone bodies in the body fluids is abnormally increased.

Kinematics= the termporal and spatial characteristics of motion.

Kinesiology = the science of motion. It can be termed applied functional anatomy.

Kinetics= forces that act upon, cause, modify, facilitate, or inhibit motion. [top]

Kinetic Chain = The body and its extremities consist of bony segments linked by a series of joints. The kinetic chain concept likens these segments and their linkages to a chain. This chain concept gives rise to the concepts of open and closed chain movements. See The Kinetic Chain: Open Versus Closed for further explanation.

KG or kg= kilograms = 2.2 lbs (or #). A metric measure of mass. [top]

Kyphosis = An abnormal posterior curve usually in the thoracic region of the spine, which means it is and exaggeration of the normal thoracic curvature. Usually, the word kyphosis used alone refers to this thoracic curvature. Lumbar kyphosis, in the low back is a reversal of the normal curve which is anterior. See: lordosis

Lateral= In anatomy, the side of the body or a body part that is farther from the middle or center of the body. Typically, lateral refers to the outer side of the body part, but it is also used to refer to the side of a body part. For example, when referring to the knee, lateral refers to the side of the knee farthest from the opposite knee. The opposite of lateral is medial.

Lateral Plane = See frontal plane.

lb or # = pound(s)

Ligaments = dense, fibrous connective tissues that form a cord, band or sheet which connect bones to other bones. Ligaments can facilitate or limit movement between the bones and provide a source of static stability to the joints along with the muscles and the joint structure itself.

Lipids = a class of nutrients which includes triglycerides (fats and oils), phospholipids and sterols. Although fats is a subset of the lipid family the term fat is often used to refer to all lipids. More broadly defined, lipids are compounds that are soluble in organic solvents such as chloroform and acetone. This definition expands the lipid family to include many dietary energy sources, constituents of cell membranes, fat soluble vitamins, corticosteroid hormones and others.

Lordosis = Inward curvature of the spine. Normally, for example, the low back demonstrates lordosis. A normal slightly arched lower back is referred to as lordortic or ‘arched’. ROUNDED is the opposite of this and would be termed as Kyphotic. [top]

Mass = Mass is a measure of the amount of matter in an object. Typical units of measure for mass are kilograms (kg) and pounds, or pound-mass, (lbm). In bodybuilding parlance, mass refers to muscle mass and 'building mass' is building muscle. See Weight and Mass versus Weight

Mass Versus Weight = the terms mass and weight are commonly interchanged, however an objects mass does not change from one environment to the next, whereas weight can. If you took a 300lb barbell to the moon it would have a mass of 300lbm or 136 kg, the same as on earth. However on earth the barbell would weigh more than it would on the moon (approximately 6 times more). Weight can more accurately be described as a force and from Newton's laws we have the relationship F=ma. This allows weight to change in different gravitational fields because while the mass (m) stays constant the acceleration (a) can change.

Maximal Strength=a common goal of trainees who desire to develop higher levels of muscular strength. This is used for those interested in increasing the ability to produce high levels of force for sports such as powerlifting.

ME= Maximum Effort

Medial = Pertaining to the middle; in or toward the middle; nearer the middle of the body. Medial is as opposed to lateral. For example, the medial side of the knee is the side closest to the other knee whereas the lateral side of the knee is the outside of the knee. The side of the body or bdy part that is nearer to the middle or centre (median) of the body. For example, when referring to the knee, medial would mean the side of the knee that is closest to the other knee the opposite of medial is lateral.

Metabolism = From the Greek, metabole, meaning “change” .The process involving a set of chemical reactions that modifies a molecule into another for storage, or for immediate use in another reaction or as a by product. It is made up of catabolism and anabolism and can be described as the total of all the catabolic and anabolic actions in a system. This includes processes for cell growth, reproduction, response to environment, survival mechanisms, sustenance, and maintenance of cell structure and integrity.

MG = Milligrams mg=milligrams [top]

M.I.C.E = stands for movement, ice, compression and elevation. Here, the R for REST from the R.I.C.E regimen has been replaced with M for MOVEMENT. Please see M.I.C.E section of First Aid For Injuries

Mitochondria = organelles found in the cytoplasm of most eukaryotic cells that contain enzymes responsible for aerobic respiration. They make most of a cell's adenosine triphosphate (ATP). In muscle cells they are found in the sarcoplasm, which corresponds to the the cytoplasm in other cells.

ML = Milliliters

Motor Unit = a single motor neuron and all the muscle fibers innervated by it, which make up the functional units in a muscle.

Muscle Cramp = a spasmodic, painful, involuntary contraction of a skeletal muscle. Cramps may occur during or after exercise and at other times under various conditions. See Muscle Cramp Theories and Fallacies

Muscle Insertion = The distal (away from the center of body) attachment of a muscle

Muscle Origin = the proximal (toward the center of the body) attachment of a muscle

Muscle Strain = See strain

Multiaxial Joints = joints such as the shoulder and hip (ball and socket), which allow movement about all three perdendicular axis.

Muscle Spindles = special modifed bundles of intrafusal muscle fibers which can detect changes in muscle length which causes a sensory nerve impulse to be triggered on its nerve fiber carrying an impulse to the spinal cord and hence motor fibers that lead back to the muscle causing it to contract (the Myotatic Reflex). Muscle spindles are proprioceptors which are part of the sensory feedback system that monitors information about body movement and position. This feedback is called proprioception.

Myofibril = the contractile fibers in muscle cells which contain the contractile elements, myosin and actin, called myofilaments.

Myosin = a protein in a muscle fiber that, with actin, is responsible for contraction and relaxation.

Myotatic Reflex = also called the stretch reflex. A neural mechanism that responds to changes in muscle length (stretching) by attempting to resist that the change in length. The reflex contraction of a rapidly stretched muscle. The rapid stretch of a skeletal muscle causes activation of the muscle spindles which are proprioceptors in the muscle. This causes an afferent impulse to be carried by a sensory neuron to a motor neuron synapse on the spinal cord. The motor neuron carries an impulse back to the muscle causing it to contract. The magnitude and rate of this contraction depends on the magnitude and rate of the original movement causing the rapid stretch. This reflex is especially prevalent during jerky or bouncy movements such as ballistic stretching. See Stretch Reflex with Passive/Static Stretching.

Neutral grip = a grip halfway between pronated and suppinated grip where the knuckles point laterally and the thumbs face up or away from the front of the body.

One Repetition Maximum = the maximum weight a trainee can lift for one repetition. Abbreviated 1RM or One Rep Max.

Open Kinetic Chain (open chain movement) = when the distal end (end furthest from the middle) is not fixed to any object or surface which allows one joint in the extremity to move without neccessitating movement of other joints. See Kinetic Chain Explanation

oz = ounces

Overuse Injury = sometimes referred to as overuse syndrome or cumulative trauma disorder, overuse injuries are caused by accumulated microtraumatic stress placed on a body structure causing tissue damage over a long course of time. These injuries are caused by any type of chronic repeated activity including occupational and recreational. There are many different specific diagnoses that may be associated with overuse, some of which are referred to as injuries and others as syndromes (e.g. Carpal Tunnel Syndrome) but the underlying pattern of repeated activities that cause changes to the movement system leading to tissue damage and inflammation is always present. It is important to note that not only habitually repeated movements produce changes that lead to these injuries but also habitually sustained postures.

Passive Insufficiency = shortness of a multi-joint muscle where the length of the muscle is not sufficient to permit normal elongation over both joints. [top]

Perimysium = sheath of connective tissue enclosing a bundle of striated muscle fibers, it extends into the muscle structure and separates the cells into fasiculi.

Periodization (general def)=training organized into specific blocks of time which are focused on specific skills. These blocks are known as the microcycle, mesocycle, and macrocycle. Linear peridization is the oldest and most commonly used. Other non-linear methods of periodization are congugate periodization (like Westside) and undulating periodization.

Plane = a two-dimensional surface with an orientation defined by the spatial coordinates of three discrete points within the plane that are not all contained in the same line. In exercise, movement occurs in the sagittal, frontal, and transverse plane, known as cardinal planes.

Posterior= back

Power= Power is the product of force and velocity. So, Power = Force X speed of force application (P = F X v). Power can be improved by two methods: 1) by increasing the amount of force one can produce or 2) by increasing the speed of movement. Strength Power focuses on improving the muscle's ability to produce force. This is used in preparation for most sports. The ability to produce very high levels of force at a high rate is a key determining factor in sport, and must not be neglected. Compensatory acceleration should always be used during the concentric portion regardless of bar speed. The intent to move the implement as fast as possible is a key determinant in power development. This applies to all training methods. POWER implies using intensities in which there is a more or less equal contribution from acceleration and strength (practically pounds of force against the implement).

The term power is sometimes used synonymously with strength or displays of high force application but this is not technically correct.

Power Endurance= a common goal for trainees who are looking to produce high levels of force at a high rate over an extended period of time with a minimal reduction in quality. This type of training is common for a wide variety of sports, including football, basketball, hockey, and tennis.

PR = Personal Record [top]

Pronated grip= palms facing down or away from body, or wrists turned outwards away from one another. See pronation

Pronation= Inward rotation of the forearm. Also describes a slight inward rolling motion the foot makes during a normal walking or running stride. The foot (and ankle) rolls slightly inward to accommodate movement. Some people, however, over-pronate and roll more than normal. With over-pronation, the arch of the foot flattens and causes excessive stress and pressure on the soft tissues of the foot. Over-pronation is more common in those with flat feet, and can lead to foot aches and pain, such as plantar fasciitis, Shin Splints and Knee Pain.

Prone = Lying face down, with the front or ventral surface downward, as opposed to supine. Generally any position in which the body is horizontal and face down.

Proprioception = the feedback system of sensory information about movement and body position involving vestibular receptors in the ear and kinesthetic sense (muscle sense) using intrafusal muscle spindles and the Golgi tendon organs. This also involves the sensation of joint movement and joint position.

Proximal = Toward the beginning, the nearer of two (or more) items. For example, the proximal end of the femur is part of the hip joint, and the shoulder is proximal to the elbow. Nearer to a point of reference such as an origin, a point of attachment, or the midline of the body. Closer to the trunk or sagittal plane. The opposite of proximal is distal.

PWO= post work out [top]

Recruitment = Refers to which and how many motor units are involved in a muscle contraction

Repetition = one complete movement of an exercise, usually consisting of a concentric and eccentric muscle action. The term repetition is usually reserved for practicing discrete skill movements and some serial movements rather than continuous skills.

R.I.C.E = stands for rest, ice, compression, and elevation. The RICE regimen is recommended for the treatment of musculoskeletal injuries during the first 48 to 72 hours. See First Aid for Musculoskeletal Injuries

RM = rep maximum (maximum weight at that number of reps)

ROM= Range of Motion

Rotation = movement about an axis (twisting the arm or trunk)

S.A.I.D Principle = Specific Adaptation to Imposed Demands. Refers to the specificity of training adaptations and simply states that when certain demands are put on the body the body tries to get better at dealing with those specific demands.

Sagittal Plane = (anteropsoterior or median cardinal plane) divides the body vertically into left and right halves, each half weighing the same. This line is imaginary so don't stare in the mirror looking for it or your eyes will cross. Also sometimes called midsagittal or median sagittal plane. See also frontal plane and transverse plane.

Sarcolemma = the cell membrane of a muscle fiber.

Sarcoplasm = the cytoplasm of a muscle fiber, containing contractile components: protein filaments, other proteins, stored glycogen, fat particles, enzymes, mitochondria, and the sarcoplasmic reticulum. [top]

Sarcoplasmic Reticulum = the membranous network of channels and tubules in a muscle fiber which corresponds to the endoplasmic reticulum of other cells.

Set = a group of repetitions performed continuously without stopping. The number of repetitions in a set usually range from 1 to about 15.

Shear = a force that acts parallel to the surface or plane of within a body or structure. Shear is considered to be like the cutting action of a scissors. To illustrate shear place one object on top of another, such as two blocks of wood, and then push on opposite sides of the objects so that they are forced apart by sliding upon one another. The force that you apply is a shear force.

Speed-Strength= This is speed training where there is relatively more contribution from acceleration than force. This uses lower intensties than power training or strength-speed training. As mentioned above, power can be improved with two methods. Speed Power focuses on improving power by improving the rate of contraction of a muscle. This, again, is used in preparation for most sports. The ability to produce force quickly is the goal of this type of training.

Stability = The difficulty (or ease) with which equilibrium can be disturbed. The more the resistance to a disturbance of equilibrium the more stable the system (the body).

Steady State = exercise state where the energy required by the muscles and ATP production via aerobic metabolism are in balance. In this state oxygen oxygen uptake remains fairly stable of the duration of the exercise and very little blood lactate accumulation occurs. Steady state aerobics or steady state cardio are terms used to describe exercising under these conditions. It is possible for steady state metabolism to be maintained for extremely long periods of time provided that fuel and fluid loss is accounted for, as in the case of marathons. Non-exercise situations, such as sitting still, can of course also be considered steady state but the term is usually reserved for exercise.

Steady State Aerobics = See Steady State

Steady State Cardio = See Steady State

Strain = (1) A trauma, tear, or rupture to the muscle or musculotendinous unit from violent contraction or excessive forcible stretch. When a muscle is stretched beyond its normal capacity the tensile forces can cause one or more of it's fibers to tear. When a muscle produces more force than the muscle fibers can withstand it is termed dynamic overload and this usually occurs during eccentric action when there is an elongating force exerted distal to the muscle's attachement. Can also be caused by a sudden blow. See Musculoskeletal Injury First Aid (2) A measure of deformation which describes the changes in the dimensions of a body as a result of load application. In mathematics strain is designated by the Greek letter Epsilon: ɛ. Although many laypeople think of stress and strain as the same thing they are not.

Strength Endurance= a common goal for trainees who are looking to produce force over an extended period of time with minimal reduction in quality. This type of training is common for those athletes whose sport requires force production over an extended period of time, such as cyclists, long distance runners, and endurance event swimmers. [top]

Strength-speed= This is speed training where there is relatively more contribution from force rather than acceleration. Strength-speed training uses higher intensities than power training and of course speed-strength. It is important to realize that all speed training lies in a continuum of intensities where there is some overlap and differences among exercises and individuals.

Stress = 1. The resistance of a body or structure to the deformating actions of an applied load. In mathematics stress is identified by the Greek letter Sigma: σ.

2. The general physiological and psychological response of an individual to real or perceived adverse stimulus, whether internal or external, that disturbs the individual's homeostasis. A significant imabalance between demand and response capability where failure to meet that demand disrupts homeostasis or has important consequenses. Stressors (stimulus) and stress are sometimes confused. It is important to note that an adverse event or circumstance is not, in itself, stress, but a stimulus that leads to stress, which is the response to that event or circumstance. However chronic and multiple stressors are associated with a host of ill-health effects. Not all stress is negative, though. See eustress and distress. Also see the GUS Stress Category

Stressor = a thing that places a demand on an individual and requires the utilization of resources to respond, this keeping the individual in equilibrium or homeostasis. See Stress

Striations = the alternating dark and light cross-markings on skeletal muscles. Only skeletal (voluntary) muscles are striated. See A-band and I-band

Subluxation= a partial displacement of the joint surfaces, often resulting in laxity or instability

Superior = upper (closer to the head), or above (as opposed to inferior) [top]

Supine= Lying face up with the back or dorsal surface downward as opposed to prone.

Suppination= Outward rotation of the forearm. This is the anatomical position. Also is used to describe an excessive outward rolling motion the foot and ankle during a walking or running stride. This motion can place extra stress on the foot. Supination is more common in those with flat feet and can lead to foot aches and pain, such as Iliotibial Band Syndrome,[Plantar Fasciitis, Shin Splints and Knee Pain. Sometimes called under-pronation (or high arches).

Suppinated grip = palms facing up or towards body, or in other words, wrists turned inwards toward one another.

Synovial Joints = Joints which allow a great deal of movement, such as the elbows, knees, and shoulders. The main joints abourt which movements occur. These are either uniaxial, biaxial, or multiaxial joints.

Synergist = a muscle that assists indirectly in a movement. [top]

Tendon = The tissue by which a muscle attaches to bone. A tendon is somewhat flexible, but fibrous and tough. The epimysium of the muscle is continuous with the tendon, which attaches to the bone’s periosteum.

Tension = the force that tends to stretch or lengthen a body. The opposite of compression. When speaking of muscles tension refers to the force generated by a muscle.

Thoracic Spine = The area of the vertebral column commonly refered to as the mid and upper back, occupying the same level as the ribcage, and made up of 12 verebrae (T1 through T12). T1 begins at the level of the first rib and T12 sits on top of the first lumbar vetebra. Sometimes called T-Spine for short.

Tone= frequently confused with "definition". Muscle tone is a physiologic term that refers to the constant, low-frequency contractions that occur in all muscles all the time, even at "rest", which prepare them for future activity. This continuous slight tension in torso muscles contributes to maintaining good posture. High-repetition exercises should increase muscle size, but will not improve the latter type of muscle "tone".

Torque = the force responsible for rotation in a system of rotary or angular motion. The human body is made up of segments connected to other segments to form joints. The joints serve as fixed points that the segments rotate around. This point is called the axis of rotation and when the system recieves a turning force, it is called a torque. [top]

Transverse Plane = (horizontal cardinal) = line which separates the body into top and bottom halves of equal weight. Dewey Cox cut his brother in half along the transverse plane. See also frontal and sagittal planes.

Triple Extension = term used to describe the extension of the hips, knees, and ankles in certain important strength movements, most notably the clean and jerk and snatch lifts. The simultaneous extension of these joint produce an explosive movment which is considered the foundation for explosive movements in many sports.

Tuberosity = a large bump on a bone usually where a muscle attaches. An example is the greater tuberosity on the humerus which serves as the attachment point for a number of muscles, including the supraspinatus, infraspinatus, and teres minor.

Uniaxial Joints = such as the elbow joint. They basically operate like hinges and rotate about only one axis.

Unilateral = One side [top]

Valsalva Maneuver = this is basically attempting to exhale against a closed glottis. This is not just “holding one’s breath” but is the act of creating pressure in the chest so that the muscles of the abdomen and rib-cage can contract thus creating rigid compartments of fluid in the abdomen and air in the upper torso. Please note that it is NOT necessary to use the vasalva maneuver for the generation of abdominal pressure as this is a natural occurrence under muscle actions of the torso (see ‘intrabdominal pressure) but the valsalva can have some advantages in that it increase rigidity of the entire torso. There are many risks involved, however, and a knowledge and acceptance of these risks must accompany it’s use. It is not really necessary for lighter lifting. (Go here for some further discussion.)

Valgus = Angled, bent, or twisted inward. In the knee: genu-valgus is knock-knees. In the foot: talipes-valgus is prontation with forefoot abduction. In the big toe: hallus-valgus is adduction of the big toe (bunion associated).

Varus = Angled, bent, or twisted outward. In the knee: genu-varus is bowlegs. In the foot: talipes-varus is suppination with forefoot adduction. [top]

Vertebral Column = consists of many vertebral bones separated by flexible discs, allowing some movement to occur. There are 7 cervical, 12 thoracic, 5 lumbar, 5 sacral (fused together to form rear of pelvis) and 3 to 5 coccygeal (forming a vestigial internal tail) vertebrae. The vertebral column is naturally S-shaped being slightly kyphotic in the thoracis region and lordortic in the lumbar.

Volume= The amount of work performed in an exercise session. Traditionally calculated as the amount of weight lifted multiplied by the number of sets multiplied by the number of reps (i.e. total reps), time under tension and amount of rest between sets can also be considered as ways to increase or decrease volume.

Weight = Weight is a measure of the gravitational force exerted on an object due to a gravitational field. This is typically measured in Newtons (N). See mass and Mass versus Weight

1RM = One repetition maximum. The maximum amount of weight a trainee can lift for one repetition.

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