Training Principles

Rules of Physical Conditioning

Training Principles: Rules for Building Strength and Endurance

Training principles are the foundational rules that guide physical conditioning and performance enhancement. This glossary explores core concepts like overload, adaptation, and periodization, offering a structured approach to achieving fitness goals. Whether you're training for strength, endurance, or flexibility, understanding these principles is essential.

Absolute StrengthThe amount of weight that one can lift.BalanceThe ability to maintain stability while stationary or moving.Ballistic StretchingA technique where segments are bounced to achieve a terminal range of motion.Body CompositionThe relative amount of fat and lean body tissue.Body Mass IndexA technique for categorizing people with regard to their degree of body fat.CardioDescribes cardiovascular, or aerobic, exercise performed on a treadmill, stepper, or bike if in a gym.Circuit TrainingA method of physical conditioning where athletes move from one exercise to another, usually at different stations using different equipment.Components Of FitnessBasic qualities that demonstrate the ability to complete daily tasks with energy, reduce health risks, and participate in a variety of physical activities.Compound Exercisea lift that targets a more than muscle or muscle group over two or more joints; also referred to as a multi-joint exercise (e.g., squat)Concentric Contractiontype of isotonic contraction where a muscle shortens as it develops tension against resistance.DetrainingThe effect of stopping training activities causing training effects to be reversed.Dynamic ContractionA muscle contraction where the length of the muscle changes; means the same as isotonic.Dynamic StretchingForm of stretching resulting from explosive movements of opposing muscles.Eccentric ContractionIsotonic contraction where a muscle extends as it applies force; means the same as negative contraction.EnduranceThe ability to sustain activity; muscular endurance is the ability of a muscle to repeatedly generate submaximal force.Exercise PhysiologyA field of sports medicine that involves the study of the body's response to physical stress.Exercise PrescriptionThe dosage of exercise that effectively promotes fitness.Explosive LiftingWeight training exercises that involve rapidly accelerating movements.ExtensionIncreasing a joint angle; opposite movement of flexion.FailurePerforming repetitions of an exercise until muscles are temporarily unable to complete another repetition.FlexibilityThe ability to move through a range of motion at a joint.FlexionIncrease in a joint angle; associated with bending.HypertrophyAn increase in the mass or girth of a muscle due to training.Interval TrainingRepetitions of high-speed or intensity work followed by periods of rest or low activity (also called HIIT or High Intensity Interval Training).IsokineticMaintaining constant torque or tension as muscles shorten or lengthen; usually produced by exercising on a specially designed machine.Isolation ExerciseAn exercise that targets a single muscle or muscle group using one joint action (e. G., curl).IsometricType of contraction where tension is applied by the length of the muscle remains unchanged.IsotonicType of contraction where tension is applied and the length of the muscle changes; concentric and eccentric contractions are isotonic.Joint ActionMovement of a joint through a specific range of motion.MaxingAttempting a maximum lift for an exercise; 1 repetition maximum, or 1 RM.Multi Joint MovementA skill or action involving more than one joint; requires coordination among muscle groups.NegativesLifting using eccentric contractions.OverloadTo train with heavier weights than one is accustomed to lifting.Passive ExerciseMovement performed without muscular activity, such as vibrating machines, rollers, or human assistance; does not improve fitness or weight loss.Periodizationtraining in phases, or cycles; sport training strategy characterized by variation in planned phases, or cycles, each with a specific purpose.PlyometricsBounding exercises intended to produce powerful, explosive movement for sports.PowerA combination of strength and speed.Progressive OverloadA gradual, planned increase in training intensity.RepetitionA single complete performance of a movement resistance training - repeatedly performing exercises with weights, machines, or other devices to increase strength.SpeedThe ability to move quickly; velocity.Static StretchingStretching that slowly lengthens a muscle to its end point.Strength TrainingThe systematic use of resistances to overload muscles in order to gain strength.Stretch ReflexInvoluntary contraction of a muscle that occurs after rapid stretching.SupinationPosition of the forearm or foot; when the palms face to the front.VariationThe practice of changing exercises, workouts, or training programs within certain ranges to improve performance.VolumeNumber of repetitions done in a training regimenWeight TrainingEmploying resistances to improve fitness or sport performance.

Last Updated: 13 Aug 24