NCAA PPL Human Performance key terms

Systematically increasing training demand-through load, volume, density, or complexity-over time so the body continues adapting. Without gradual increases, adaptation plateaus; with excessive jumps, fatigue and injury risk rise.

The principle that adaptations mirror the specific demands imposed. Endurance work builds aerobic capacity, heavy loading builds strength, and sprint work builds speed; training must resemble the target outcome to transfer well.

The immediate energy pathway that regenerates ATP from stored phosphocreatine without oxygen. It dominates in maximal efforts lasting roughly ten seconds or less, such as a short sprint or heavy single repetition.

Breakdown of glucose or glycogen to lactate without oxygen, yielding ATP quickly but briefly. It dominates in high-intensity efforts of roughly ten seconds to two minutes and contributes to fatigue as acidity accumulates.

The oxygen-dependent production of ATP in mitochondria using carbohydrate and fat. It supplies most energy during sustained submaximal activity and drives long-term endurance adaptation, but produces ATP slowly.

The exercise intensity at which blood lactate begins accumulating faster than it is cleared. It marks the upper boundary of sustainable steady effort and is a strong predictor of endurance performance.

The point during incremental exercise where breathing increases disproportionately to workload, reflecting rising carbon dioxide and acidosis. Coaches use it as a practical, equipment-light marker of the lactate threshold.

The highest rate at which the body can take up and use oxygen during maximal exercise, usually expressed per kilogram of body mass. It reflects cardiorespiratory ceiling and responds to both training and detraining.

The ratio of carbon dioxide produced to oxygen consumed. Near 0.7 it suggests predominant fat use, near 1.0 predominant carbohydrate use, and above 1.0 maximal effort with hyperventilation.

A unit expressing exercise intensity relative to resting energy expenditure, where one MET equals roughly 3.5 milliliters of oxygen per kilogram per minute. It allows comparison of activities across body sizes.

The volume of blood the heart pumps per minute, equal to heart rate multiplied by stroke volume. It rises during exercise and underpins oxygen delivery; endurance training enlarges stroke volume so heart rate can stay lower.

The amount of blood ejected by the heart with each beat. It increases with training and with greater filling, and is a major reason trained individuals deliver more oxygen at the same heart rate.

The difference between maximum and resting heart rate. It is used with the Karvonen method to set training zones that account for individual fitness rather than relying on age-predicted maximums alone.

A subjective rating of how hard exercise feels, commonly on a 6-to-20 or 0-to-10 scale. It correlates with physiological intensity and helps regulate effort when heart rate data are unreliable or unavailable.

A practical intensity check based on whether a person can speak comfortably during exercise. Full sentences suggest moderate intensity; a few broken words suggest vigorous effort near the ventilatory threshold.

The total amount of work performed, often quantified as sets times repetitions times load, or as distance and duration for endurance work. Volume drives adaptation but also accumulates fatigue that must be managed.

Adjusting training load day to day based on readiness signals such as sleep, soreness, mood, and performance. It keeps prescribed plans realistic when life stress or recovery capacity fluctuates.

Muscle discomfort peaking roughly 24 to 72 hours after unfamiliar or eccentric-heavy exercise. It reflects mechanical damage and inflammation, is not a reliable training-quality indicator, and usually resolves with recovery.

The protective adaptation whereby a bout of eccentric exercise reduces soreness and damage from similar subsequent bouts. It supports gradual introduction of new movements rather than abrupt high-volume exposure.

A prolonged performance decline with persistent fatigue, mood disturbance, and sleep disruption resulting from excessive training relative to recovery. It differs from short-term overreaching and can require weeks to months to resolve.

Variation in the time between heartbeats, reflecting autonomic nervous system balance. Higher variability often indicates good recovery, while sustained reductions may signal accumulated stress, though individual baselines matter.

Habitual practices that support consistent, restful sleep, such as a regular schedule, dark cool environment, and limiting late caffeine and screens. It underpins recovery, mood, and training tolerance.

Accumulated shortfall between sleep needed and sleep obtained. It impairs reaction time, mood, glucose regulation, and perceived exertion, and cannot be fully erased by a single long night.

The energy remaining for normal body functions after subtracting exercise energy expenditure from intake, usually expressed per kilogram of fat-free mass. Low availability disrupts hormones, bone, immunity, and recovery.

A syndrome of impaired health and performance caused by sustained low energy availability, affecting menstrual function, bone density, immunity, mood, and metabolism. It can occur in any sex and at any body size.

The energy expended at rest to maintain vital functions, measured under standardized conditions. It is the largest component of daily energy expenditure for most people and varies with body size and composition.

The daily protein intake needed to support tissue repair and adaptation, typically higher for active individuals than sedentary ones and distributed across meals. Adequacy matters for muscle remodeling and immune function.

The body's current water balance, influenced by fluid intake, sweat losses, and climate. Even mild dehydration can raise perceived effort and reduce performance, especially in heat.

The volume of sweat produced per unit time, varying widely with heat, humidity, clothing, and individual physiology. Estimating it through pre- and post-exercise weighing helps tailor fluid replacement plans.

The amount of salt lost through sweat, which varies greatly between individuals and appears as salty residue on skin or clothing. Replacing it supports fluid retention and helps prevent cramping and hyponatremia risk.

Physiological adaptation to repeated heat exposure, including earlier sweating, larger sweat volumes, and lower sodium concentration. It improves heat tolerance and typically develops over one to two weeks of gradual exposure.

A structured observation of fundamental movement patterns to identify limitations or asymmetries that may warrant attention. It informs exercise selection and progression but does not by itself predict injury.

The extent of movement available at a joint. Adequate range supports efficient technique and load tolerance, while restrictions or excessive laxity may call for targeted mobility or stability work.

A behavior-change framework describing stages from precontemplation through contemplation, preparation, action, and maintenance. Matching coaching strategies to a client's stage improves engagement more than a single universal approach.

A person's belief in their capacity to execute a specific behavior or task. It predicts adherence and effort, and grows through mastery experiences, modeling, encouragement, and interpreting physiological states.

A collaborative conversation style that evokes a client's own reasons for change while respecting autonomy. It uses open questions, reflective listening, and affirmation rather than persuasion or confrontation.

A concrete plan linking a specific cue to a specific action, such as when and where a workout will occur. It reduces reliance on motivation and improves follow-through on intended behaviors.

The legal and professional boundaries of what a practitioner is trained and authorized to do. It determines when to refer for medical, dietary, or psychological concerns rather than advise beyond competence.

A client's voluntary agreement to participate after understanding purpose, procedures, risks, benefits, and alternatives. It should be documented and revisited when circumstances or programming change.

Directing a client to a qualified professional when needs exceed one's competence or legal boundaries, such as suspected injury, disordered eating, or medical symptoms. It protects clients and preserves trust.

The ethical and often legal duty to protect client information from unauthorized disclosure. It includes secure record storage and clear agreement about what may be shared and with whom.