ISSA Strength & Conditioning flashcards

32 cards. Read the term and the definition here. The deck at the top of this page is optional.

Progressive overload

The principle that training stress must gradually exceed the body's current capacity to continue producing adaptation. It is applied by increasing load, volume, density, or range of motion over time.

SAID principle

Specific Adaptation to Imposed Demands: the body adapts specifically to the type of stress applied. Training must match the movement pattern, velocity, and energy system of the target performance.

Size principle

Motor units are recruited in order of increasing size, so high-threshold Type II units are engaged only when force or velocity demands are high. Light loads moved explosively can recruit them.

Length-tension relationship

Muscle force production depends on sarcomere length; force is greatest at intermediate lengths where actin-myosin overlap is optimal and declines at very short or very long lengths.

Force-velocity relationship

Concentric force decreases as shortening velocity increases. Eccentric contractions can produce greater force than isometric or concentric actions at the same muscle length.

Phosphagen system

The ATP-PCr energy system supplies maximal-intensity effort for roughly 0-10 seconds. Recovery of phosphagen stores requires several minutes of rest between high-intensity efforts.

EPOC

Excess post-exercise oxygen consumption: elevated oxygen uptake after exercise that restores phosphagen stores, clears metabolites, and restores oxygen stores. Its magnitude scales with exercise intensity.

DOMS timing

Delayed-onset muscle soreness peaks 24-72 hours after unaccustomed eccentric exercise. It is not a reliable marker of training effectiveness or muscle damage magnitude.

Type IIx fibers

Fast-twitch glycolytic fibers with the highest force output and fastest fatigue rate. They are recruited last under the size principle and are trained by heavy or explosive work.

Maximal strength load zone

Maximal strength is trained at approximately 85-95% of 1RM for 1-5 reps per set. Rest intervals of 3-5 minutes support phosphagen recovery between sets.

Hypertrophy load zone

Hypertrophy is trained at approximately 67-85% of 1RM for 6-12 reps per set. Weekly volume of roughly 10-20 hard sets per muscle group is a common productive range.

Power load zone

Power is trained at approximately 30-60% of 1RM moved with maximal intent, or with 0-30% loads for velocity emphasis. Power output peaks against light-to-moderate loads.

Plyometric progression

Plyometrics progress from jumps in place to standing jumps, multiple hops and bounds, depth jumps, and high-intensity depth jumps. Beginners use roughly 80-100 foot contacts per session.

Acceleration sprint mechanics

During the first 0-10 m the torso leans forward, starting near 45 degrees and rising toward upright by about 20 m. Stride length increases as the athlete becomes more upright.

Linear vs undulating periodization

Linear periodization moves from high volume and low intensity to low volume and high intensity across a mesocycle. Undulating periodization varies volume and intensity more frequently, often daily or weekly.

Concurrent training interference

High-volume endurance training in the same session as strength work can blunt strength and hypertrophy gains. Separating sessions by at least six hours reduces the interference effect.

Rest interval prescription

Rest intervals of 3-5 minutes support maximal strength and power by restoring phosphagen stores. Hypertrophy uses 1-2 minutes, and muscular endurance uses 30-60 seconds.

Epley 1RM formula

Estimated 1RM equals load multiplied by (1 + reps/30). The formula is reasonably accurate for sets of 10 reps or fewer and less accurate at higher rep counts.

Brzycki 1RM formula

Estimated 1RM equals load multiplied by 36 divided by (37 minus reps). Accuracy declines as rep count rises, so keep test sets near or below 10 reps.

1RM testing protocol

Warm up with progressive sets of 5, 3, and 1 rep at increasing percentages, then attempt near-maximal loads with 2-4 minutes rest, completing the test in 3-5 attempts.

Vertical jump assessment

The vertical jump is a field test of lower-body power. It has high test-retest reliability when jump technique, warm-up, and measurement method are standardized across trials.

Sprint assessment distances

Sprint times over 10-40 m assess acceleration, while flying 20-30 m sprints assess maximum velocity. The 5-10-5 shuttle and T-test assess change-of-direction ability.

Autoregulation with RIR

Reps in reserve estimates proximity to failure. RIR 0-1 suits strength work, RIR 2-3 suits hypertrophy, and RIR 4 or more suits technique or deload sessions.

Load progression rule

Increase load by roughly 2-10% when the athlete completes prescribed reps with good technique at the target effort across two consecutive sessions. Smaller jumps suit smaller muscle groups.

Validity versus reliability

Validity means a test measures what it claims to measure. Reliability means it produces consistent results across trials. Both are required before a test guides programming decisions.

Testing order

Order a testing battery from non-fatiguing to fatiguing: anthropometrics and jumps before sprints and 1RM attempts. Allow at least 48 hours between maximal-effort tests.

PAR-Q+ screening

A pre-participation health screening questionnaire. Positive responses or known cardiovascular, metabolic, or renal disease may require medical clearance before vigorous exercise begins.

Transtheoretical model

Behavior change stages are precontemplation, contemplation, preparation, action, and maintenance. Coaching strategies should match the client's current stage rather than assume readiness to act.

Motivational interviewing

A client-centered counseling style using open-ended questions, reflective listening, and affirmations. It builds intrinsic motivation and avoids premature directive advice before the client is ready.

SMART goal setting

Goals should be Specific, Measurable, Achievable, Relevant, and Time-bound. Pairing outcome goals with process goals improves adherence and gives the client actionable daily targets.

External focus of attention

Cueing attention on the movement outcome, such as the ground or a target, generally improves motor learning and performance in skilled athletes compared with focusing on body parts.

Acute:chronic workload ratio

The ratio of recent (about one week) to longer-term (about four weeks) training load. Ratios above roughly 1.5 are associated with increased injury risk in team-sport athletes.