Definitions

Base of support:

The supporting area of the body. For example, when a patient is using crutches, their BOS includes the area between the limb(s) and crutches. The greater the BOS, the greater the stability.

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Centre of gravity:

The point where the mass of the human body is centred – this is constantly variable and is dependent on body position and load. For example, as body position changes or when a load is added to the body – the COG moves towards the greatest area of mass. Additionally, when designing exercise, remember that the most stable positions are those that are within the base of support, and where the COG is closest to the supporting surface.

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Friction:

The force that converts kinetic energy to thermal energy creating ‘drag’ between two surfaces. The amount of drag that is created between surfaces is related to the properties of those two surfaces. For example, when using a slide board on a soft mattress allows for a decrease in friction.

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Frequency:

​​The number of training sessions that are completed within a designated timeframe.

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Individualisation:

Concerned with the difference response to a training stimulus between patient’s secondary to genetics, health status etc (Glynn & Fiddler, 2009) and so training must be adapted for each individual and their needs.

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Intensity of contraction or external load​:

Refers to the resistance that is overcome in an exercise set during resistance training (often related to 1RM), or heart rate during cardiovascular training. For an individual to improve strength, aerobic capacity etc, they are required to exercise at an intensity that gradually increases in intensity (Hoover, VanWye & Judge, 2016).

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Levers:

A rigid bar that pivots around a fixed point – i.e. a bone moving around an articular surface. Depending on the fulcrum position, the distance of the resistance from the fulcrum and the distance of the effort from the fulcrum, determines the type of lever. For exercise prescription, a longer distance from the fulcrum and larger resistance make an exercise more difficult & visa versa. For example, shoulder flexion with the elbow flexed versus elbow extended. 

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Microcyles

A distinct block during a linear periodisation spanning 1-4weeks

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Mesocyles

A distinct block during a linear periodisation spanning 3-12months

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Macrocycles

A distinct block during a linear periodisation spanning 12months

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Muscle contraction:

• Concentric – occur when the internal force generated by the muscle exceeds the external load.​​

  • Believed to change pennation angle, ultimately changing force production (Franchi, Reeves & Narici, 2017)​

• Eccentric - occur when the external load surpasses the internal muscle force muscle actions. It produces greater force per unit of muscle size compared with concentric activity (Brody, 2012)

  • Act more distally, towards the MTJ ​and can act to increase fascicle length of a muscle (Franchi, Reeves & Narici, 2017)​

• Isometrics - occur when internal force mimics the external load applied and can promote an analgesic effect.

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Overload:

For adaptations to occur, the training stimulus/stress an organism must be of a level above that which that system is presently accustomed, forcing the organism to adapt. To continue to make adaptations, stress must progressively overload the system, as its ability to produce greater force, power or endurance increases (Lorenz & Morrison, 2015)

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Periodisation: 

(Reiman & Lorenz, 2011)​

• Non-Linear​​

Volume and load is alternated more frequently (daily/weekly/biweekly) to allow increase recovery time of the neuromusculoskeletal system

• Linear  

Volume and load are cycled through mesocycles or phases. Volume usually starts high and intensity low, before changing to low volume and high intensity. It is broken down into phases that focus on hypertrophy, strength, power, and transition phases

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Rest between repetitions and sets

The period denoted for recovery between sets, which is related to the load lifted, overall intensity, metabolic and hormonal demands. The training goal, the sport and the training experience of the individual are considered. For example, when training power, strength, hypertrophy or endurance, 5-8minutes, 2-5minutes, 1-2 minutes and 20-60seconds are recommended, respectively. (Bird, Tarpenning & Marino, 2005).​

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Reversibility:

Training effects are not permanent gains – the training effects are lost as training stops

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Sequence of exercise:

• ​Generally, multi-joint exercises are performed first, following by exercises that involve a smaller number of muscle mass (single-joint) due to the energy demand of multi-joint exercises and may have a greater training stimulus (Bird, Tarpenning & Marino, 2005).

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Specificity:

Specificity refers to the principle that specific gains are made secondary to the manner which the body is trained. It can be approached by two main viewpoints; mechanical (the rate of force development, amplitude and direction of movement, and contraction types) and bioenergetics (dominant energy system) and is dependent on a task analysis (Siff & Verkoshansky, 2009).

When developing a rehabilitation/training program, it should consider;

• Energy source specificity

• Muscle action specificity

• Muscle group specificity

• Velocity specificity

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​Volume:

• • ​A numerical element of training. It is usually measured as time or duration of training. For example, the distance cycled, the volume load of during a resistance training session (for example, the number repetitions and sets completed in a session)

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