Chapter 9, 10, 11, 12, 13

  1. The structures that make up the lumbo-pelvic-hip complex (LPHC), including the lumbar spine, the pelvic girdle, abdomen, and the hip joint.
  2. A maneuver used to recruit the local core stabilizers by drawing the navel in toward the spine.
    Drawing-in maneuver
  3. occurs when you have contracted both the abdominal, lower back, and buttock muscles at the same time.
  4. When the body is in equilibrium and stationary, meaning no linear or angular movement.
  5. The ability to move and change directions under various conditions without falling.
    dynamic balance
  6. Ability of muscles to exert maximal force output in a minimal amount of time.
    Rate of force production
  7. Exercises that generate quick, powerful movements, involving an explosive concentric muscle contraction preceded by an eccentric muscle action.
    plyometric (reactive training)
  8. To move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically).
    Integrated performance paradigm
  9. The ability to move the body in one intended direction as fast as possible.
  10. The number of strides taken in a given amount of time (distance).
    stride rate
  11. The distance covered with each stride.
    Stride length
  12. Proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion and neutral pelvis
    frontside mechanics
  13. proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantarflexion, knee extension, hip extension and neutral pelvis
    backside mechanics
  14. the ability to accelerate, decelerate, stabilize and change direction quickly while maintaining proper posture
  15. The ability to react and change body position with maximal rate of force production, in all planes of motion and from all body positions, during functional activities
  16. A term used to describe how the body responds and adapts to stress.
    General adaptation syndrome
  17. The alarm reaction is the initial reaction to stressor.
    Alarm reaction
  18. Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.
    Delayed-onset muscle soreness
  19. The body increases its functional capacity to adapt to the stressor.
    resistance developement
  20. Prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system.
  21. Division of a training program into smaller, progressive stages.
  22. Principle that states the body will adapt to the specific demands that are placed on it.
    Principle of specificity or specific adaptation to imposed demands (SAID principle)
  23. Refers to the weight and movements placed on the body.
    mechanical specificity
  24. Refers to the speed of contraction and exercise selection.
    neuromuscular specificity
  25. Refers to the energy demand placed on the body.
    metabolic specificity
  26. The ability to produce and maintain force production for prolonged periods of time.
    muscular endurance
  27. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
    muscular hypertrophy
  28. The ability of the neuromuscular system to produce internal tension to overcome and external load.
  29. Ability of the meuromuscular system to produce the greatest force in the shortest time.
  30. Alternating body parts trained from set to set starting from the upper extremity and moving to the lower extremity.
    vertical loading
  31. Performing all sets of an exercise or body part before moving on to the next exercise or body part.
    Horizontal loading
Card Set
Chapter 9, 10, 11, 12, 13
Core training concepts, balance training concepts, plyometric training concepts, speed, agility and quickness training and resistance training concepts