Adenosine Triphosphate (ATP) A complex chemical compound that is formed with the energy released from food and that is stored in all cells, particularly muscle cells. A cell can perform work only with the energy released from the breakdown of ATP. Adolescent Refers to the period of life after the development of secondary sex characteristics, usually between childhood and adulthood. Aerobic Oxidation of energy resources (carbohydrates, fats, and proteins) and is usually expressed as a volume of oxygen consumed per kilogram of body weight per minute. Agility Is the ability to stop, start, and change the direction of the body or body parts explosively and in a controlled manner. Agonistic also known as the prime mover, the muscle most directly involved in brining about a movement. The agonistic muscle in a biceps curl is the biceps. Anaerobic the combined phosphagen and lactic acid energy systems for moderate-duration activities, or energy process that occurs in the absence of oxygen. It is typically quantified as the maximal amount of work per second performed in muscular activity between 30 and 90 seconds. Antagonistic a muscle that can slow down or stop the movement. Also assists in joint stabilization and in braking the limb toward the end of a fast movement, thereby protecting ligamentous and cartilaginous joint structures form potentially destructive forces. The antagonistic muscle in a biceps curl is the triceps. ATP-PC System An anaerobic energy system in which ATP is manufactured when phosphocreatine (PC) is broken down. This system represents the most rapidly available source of ATP for use by the muscle. Activities performed at maximum intensity in a period of 30 seconds or less derive energy (ATP) from this system. Ballistic is when the athlete’s internal force clearly exceeds the external resistance, and a dynamic motion occurs (ballistic). The athlete’s energy is dynamically exerted against the resistance from the beginning to the end of the motion. Ballistic application of force is possible as a result of quick recruitment of Fast Twitch muscle fibers and effective intermuscular coordination of the agonistic and antagonistic muscles. For power training purposes, an athlete’s internal or muscle force can be applied against implements such as medicine ball, heavy bells and rubber cords. Biological Age can be measured in terms of skeletal age, somatic (physique) maturity, or sexual maturation. Biomechanics focuses on the mechanisms through which components interact to create movement. By providing insight into how body movements are carried out and the stresses that the movements place on the musculoskeletal system, both areas of study facilitate the design of safe and effective resistance training programs. Body Composition refers to the relative proportions by weight of fat and lean tissue. Cardiovascular Endurance ability to increase maximal cardiac output, increase stroke volume, and reduce heart rate at rest and during submaximal exercise. Concentric when the muscle shortens because the contractile force is greater than the resistive force. The forces generated within the muscle acting to shorten it are greater than the external forces acting at its tendons to stretch it. During the upward phase of a biceps curl, for example, the biceps overcome the resistance of the barbell. Coordination the ability to coordinate specific sequences in which various muscles are involved in performing a movement requires precision that can only be acquired over a long period of continuous repetition. The function of learning a movement or pattern is also known as neuromuscular coordination or adaptation. Core Strength development the abdominal and back muscles that surround the core area of the body with a tight and powerful support structure of muscle bundles running in different directions. The core muscles act as shock absorbers for jumps, rebounds, or plyometric exercises; stabilize the body; and represent a link, or transmitter, between the legs and arms. Dynamic Warm-Up involves flexibility during sport-specific movements. Dynamic stretching is similar to ballistic stretching in that it utilizes speed of movement, but dynamic stretching avoids bouncing and includes movements specific to a sport or movement pattern. The movements used help prepare the athlete for competition by allowing him or her to increase sport specific flexibility. Eccentric occurs when tension developed in the cross-bridges is less than the external resistance, and the muscle lengthens. In other words, a muscle action in which the muscle lengthens because the contractile force is less than the resistance force. During the slow, controlled, downward phase of the biceps curl, the muscle exerts enough force to slow the decent of the barbell, but insufficient force to stop the descent or raise the barbell Energy The capacity of work. Fast-Twitch Muscle Fiber also known as Type II, has low aerobic power, rapid force development, and high anaerobic power. Flexibility can be defined as the range of motion (ROM) at a body joint. Optimal musculoskeletal flexibility can improve an athlete’s performance by increasing a joint’s movement, possibly decreasing the risk of musculoskeletal injury. Genetic Potential dictates the absolute magnitude of the training adaptation. The magnitude of change also depends on how much adaptation has already occurred within his or her physiological system. Each adaptation has an upper limit, and as the athlete gets closer to that upper limit, smaller and smaller gains will occur. Hypertrophy the muscular enlargement that results from resistance training. Is primarily a result of an increase in the cross-sectional area of the existing fibers. Adaptations create the cumulative effect of enlarging the fiber and the associated muscle or muscle group. Intensity muscular effort expended during a training session. Intensity is also expressed as a percentage of load or one repetition maximum (RM). Isometric when tension in the cross-bridges equals the resistance to shortening, and the muscle length remains relatively constant. In other words, a muscle action in which the muscle length does not change because the contractile force is equal to the resistive force. This would occur if, during a biceps curl, movement was stopped and the force developed in the elbow flexors balanced the resistance of the barbell. Lactic Acid System (LA System) An anaerobic energy system in which ATP is manufactured form the breakdown of carbohydrates to Lactic Acid. High intensity efforts performed in 30 seconds to 3 minutes require the muscles to draw energy (ATP) primarily form this system. Local Muscular Endurance is the ability of a certain muscle or muscle group to perform repeated contractions against a submaximal resistance. Examples include performing a maximal number of repetitions in the chin-up, parallel bar dip, or push-up exercises, or a resistance training exercise using a fixed load. Muscular Endurance combination of strength and endurance. The ability to perform many repetitions against a given resistance for a prolonged period. Muscular Physiology is how muscles work to create forces across joints and cause movements. Olympic Weightlifting a lifting technique that allows a higher acceleration (an “explosive” lift) with a greater resistance. Olympic lifting exercises such as the power clean and the push press are effective for improving the ability to produce high accelerations against heavy resistance. Because acceleration is characteristic of natural movements in sports and daily life, weight-training exercises involving acceleration probably produce desirable neuromuscular training effects. Overtraining excessive frequency, volume, or intensity of training, resulting in fatigue (which is due also to a lack of proper rest and recover). Periodization is planned periods or cycles within an overall program to promote long-term training and performance including variations in training specificity, intensity, and volume. Periodization was proposed in the 1960’s by Russian physiologist Leo Matveyev. Later, American exercise scientists further modified Matveyev’s work with special application to training strength and power athletes. Plyometric refers to those activities that enable a muscle to reach maximal force in the shortest possible of time. A practical definition of plyometric exercise is a quick, powerful movement using a prestretch, or countermovement, that involves the stretch shortening cycle (SSC). Positive Reinforcement the act of increasing the probability of occurrence of a given behavior (a target behavior, such as correct footwork) by following it with or presenting an action, object, or event such as praise, decals on helmet, or prizes and awards. Power is the ability of a muscle to exert high force while contracting at a high speed. Power is also defined as functional strength expressed in terms of acceleration, execution time, or velocity in a given motor skill. Power = Force x Velocity/Time. PNF (proprioceptive neuromuscular facilitation) stretching was originally developed as a part of a neuromuscular rehabilitation program designed to relax muscles with increased tone or activity. PNF techniques are usually performed with a partner and involve both passive movement and active (concentric and isometric) muscle actions. PNF stretching may be superior to other stretching methods because they facilitate muscular inhibition. Preadolescent refers to a period of life before the development of secondary sex characteristics. Pre-Test A test administered before training begins to determine the athlete’s initial basic ability levels. A pretest allows the coach to design the training program in keeping with the athlete’s initial training level and the overall program objectives. Repetition Max (RM) The Maximum Load that a muscle or muscle group can lift in a given number of repetitions before fatiguing. For example, an 8RM Load is the Maximum Load that can be lifted 8 times. Resistance a specialized method of conditioning that involves the progressive use of resistance to increase one’s ability to exert or resist force. ROM (range of motion) the degree of movement that occurs at a joint. Slow-Twitch Muscle Fibers also known as Type I, are generally fatigue resistant and have a high capacity for aerobic energy supply, but they have limited potential for rapid force development. Speed is ability to achieve high velocity or displacement per unit time and is typically quantified as the time taken to cover a fixed distance. SSC (stretch shortening cycle) employs the energy storage capabilities and stimulation of the stretch reflex to facilitate a maximal increase in muscle recruitment over a minimal amount of time. Strength is the force a muscle or muscle group can exert in one maximal effort, and it can be quantified by the maximal weight that can be lifted once. Training Age refers to the length of time the child or athlete has been resistance training. VO2max Maximal oxygen uptake; measured during exercise, the maximal amount of oxygen consumed reflects the body’s ability to utilize oxygen as an energy source; equals the cardiac output times the arteriovenous oxygen difference.