Glossary of Terms 226 Periodization: A form of strength training that uses a strategic implementation of training phases (e.g., hypertrophy, strength, power). These phases periodically increase and decrease both volume and intensity in order to prevent overtraining and maximize gains. Phase potentiation: Logical stringing together of dedicated strength training phases in order to get the best long-term gains in performance. Phasic muscles: Extensor muscles that tend to get weaker with age. Phosphagen system: Fastest method to resynthesize ATP used for all-out exercise lasting up to about 10 seconds. However, since there is a limited amount of stored CP and ATP in the muscle, fatigue occurs rapidly. Physical activity level (PAL) factors: Refers to an individual’s total energy expenditure over a 24-hour period and is categorized by the amount and intensity of daily exercise performed (e.g., sedentary, lightly active, moderately active, very active, super active). Phytochemicals: Refers to any of the various biologically active compounds found in plants. Plasticity: Ability of connective tissue to assume a new or greater length after a passive stretch. Polysaccharide: Several monosaccharides linked together. Polyunsaturated fat: Type of fat that is liquid at room temperature. There are two types of polyunsaturated fatty acids (PUFAs): omega-6 and omega-3. Omega-6 fatty acids are found in liquid vegetable oils, such as corn oil, safflower oil, and soybean oil. Omega-3 fatty acids come from plant sources such as canola oil, flaxseed, soybean oil, walnuts as well as from fish and shellfish. Positive energy balance: Occurs when caloric intake exceeds caloric expenditure. Positive nitrogen balance: A condition in which the rate of protein synthesis is greater than protein breakdown or loss thereby resulting in tissue (muscle) growth. Power exercises: Specific strength training exercises that are performed quickly or explosively (e.g., power cleans, snatch). Pre-exhaustion: Reverse exercise arrangement where the athlete purposely fatigues a large muscle group as a result of performance of a single-joint exercise prior to a multi-joint exercise involving the same muscle. Prehab: Series of exercises and activities that if performed regularly will help to improve athletic performance and reduce the risk of injury. Progressive overload: Periodic increases in training variables (e.g., load, intensity, duration, frequency) in order for improvements to continue over time. Protein: An essential macronutrient, along with carbohydrates and fat, the body needs for good health. Proteins are made up of essential and nonessential amino acids. The body manufactures 13 nonessential amino acids, which aren't available from food.
RkJQdWJsaXNoZXIy MTM4ODY=