BodyWiki · Category한국어
Exercise Physiology & Training
How the body responds and adapts to exercise, training principles and how programs are built.
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Actin and myosinActin and myosin are two proteins that engage with each other and pull when muscles contract. The thin strands are actin, and the thick strands are myosin.Active recoveryActive recovery is a way to recover after high-intensity exercise by moving at a low intensity, such as gentle walking, easy cycling, or gentle stretching,Active stretchingActive stretching is a way to stretch a target area yourself, without equipment or help from another person, by contracting the muscles on the opposite sidAcute and residual training effectsExercise effects can be grouped by how long they remain in the body.Acute muscle sorenessAcute muscle soreness is a burning, heavy ache in your muscles during or immediately after exercise.Adenosine triphosphateATP is the molecule that every cell in the body uses to transfer energy.Aerobic exerciseAerobic exercise is sustained exercise at an intensity that leaves you slightly out of breath.AgilityAgility is the ability to change direction quickly without losing speed, balance, or trunk control.Altitude trainingAltitude training is a method of helping the body adapt by living or exercising at high elevations where oxygen is scarce, or in environments with a reduceAnaerobic exerciseAnaerobic exercise involves producing a lot of force over a short period, as in sprinting or lifting heavy weights.AngiogenesisAngiogenesis is the process in which new branches sprout from existing blood vessels, expanding the capillary network.Ankle pump exercisesAnkle pump exercises are simple movements that involve repeatedly moving your toes up and down while sitting or lying down.Aquatic exercise therapyAquatic exercise therapy involves walking and moving in warm water.Arachidonic acidArachidonic acid is an omega-6 fatty acid stored in cell membranes that is converted into signaling substances such as prostaglandins when injury or inflamArteriovenous oxygen differenceArteriovenous oxygen difference is the difference in oxygen content between arterial and venous blood.Autoregulated trainingAutoregulated training adjusts the load and number of repetitions during the session based on how your body is doing that day, rather than setting loads weBalance trainingBalance training is exercise that develops your ability to keep your balance while standing still and moving.Ballistic trainingBallistic training involves trying to accelerate a weight or your body as quickly as possible.BaroreflexThe baroreflex is an autonomic reflex that stabilizes blood pressure by automatically adjusting your heartbeat and blood vessels when blood pressure suddenBlocked and random practiceBlocked practice involves repeating one movement in a block (AAAA BBBB), while random practice involves mixing several movements and alternating among themBlood flow restriction trainingBlood flow restriction training involves exercising with light weights while using specialized cuffs around the uppermost part of the arms or legs to partiBodyweight exerciseBodyweight exercise uses your own body weight and gravity as resistance, without dumbbells or machines.Bohr effectThe Bohr effect is the phenomenon in which hemoglobin releases oxygen more readily as blood becomes more acidic or contains more carbon dioxide.BradykininBradykinin is a very small substance made from proteins in the blood when tissue is injured or becomes inflamed.Breathing techniques during exerciseBreathing techniques during exercise are ways of deciding when to breathe in and out during a movement.Central nervous system fatigueCentral nervous system fatigue is an exercise physiology term for a state in which, after prolonged or intense exercise, the brain and spinal cord send fewCircuit trainingCircuit training is a training method in which you move through several exercises in a set order with only short rests between them.Cold water immersionCold water immersion is a recovery method that involves immersing the lower body or up to the torso in cold water after exercise to cool down.Collagen cross-linkingCollagen cross-links are chemical bridges connecting collagen molecules and fibers.Complex trainingComplex training is a training arrangement in which a heavy resistance exercise, such as a squat, is followed immediately by a fast, explosive exercise, suConcentric contractionConcentric contraction occurs when a muscle produces force while its overall length shortens.Concurrent training interference effectThe concurrent training interference effect is the phenomenon in which doing strength and aerobic exercise during the same period may produce smaller gainsConstant practiceConstant practice is a practice method in which you learn by repeating the same movement without changing conditions such as the target, distance, speed, oContextual interferenceContextual interference is the effect that mixing up the order of practice has on learning multiple movements.Continuous trainingContinuous training is a form of aerobic exercise performed without rest at a relatively steady intensity for 20 minutes, 30 minutes, or an hour at a time.Cool-downA cool-down is a finishing activity that gradually lowers your exercise intensity and returns your body to a resting state, rather than stopping abruptly aCore exercises“Core exercises” is a broad term for exercises that train the trunk muscles around the abdomen, lower back, and pelvis.Core musclesThe core is a collective term for the muscles at the center of the trunk, surrounding the abdomen, lower back, and pelvis.Core stabilityCore stability is the ability to keep your trunk stable while moving or exerting force.Cross-educationCross-education is a phenomenon in which strength training with just one arm or leg also improves strength on the opposite side, even though that side has Cross-trainingCross-training is a way of combining other types of exercise with your main activity in a training plan.CytokinesCytokines are a collective term for small protein signaling molecules secreted by various cells, including immune cells, that send messages prompting speciDeadliftThe deadlift is an exercise in which you grip a barbell resting on the floor and stand up using the strength of your glutes and the backs of your thighs.Delayed onset muscle sorenessDelayed onset muscle soreness (DOMS) is muscle aching, stiffness, and tenderness that begin about a day after unfamiliar or intense exercise.DeloadingDeloading is a way to reduce accumulated fatigue by deliberately lowering the amount or intensity of exercise for a set period, rather than taking a break Desirable difficultiesDesirable difficulties are practice conditions that feel a little harder and less fluent during practice but help you remember longer and apply what you haDistributed and massed practiceDistributed practice means spreading practice out with rest periods or intervals of a day or more between sessions, while massed practice means doing it alDisuseDisuse is a phenomenon in which the load on the body's tissues is greatly reduced for a long period, causing muscles, tendons, and bones to weaken as they Dynamic stretchingDynamic stretching involves repeating slow, large movements through a joint’s range of motion and returning to the starting position, rather than holding oEccentric exerciseEccentric exercise involves muscles producing force while lengthening.EnduranceEndurance is the ability to sustain activity or force for a long time, even as fatigue builds.Energy systemsEnergy systems are the three pathways that produce the energy (ATP) muscles use to move: the phosphagen, glycolytic, and oxidative systems.Envelope of functionThe envelope of function is a concept that represents the combinations of load magnitude and frequency a joint can tolerate without damage as a single regiExcess post-exercise oxygen consumptionEPOC is a phenomenon in which your body continues to use more oxygen than usual for a while after you finish exercising.Exercise intensityExercise intensity describes how much effort your body puts in during exercise.Exercise setA set is a group of repetitions (reps) performed consecutively without resting.External focus of attentionAn external focus of attention means directing your attention to the effects of a movement rather than to your body.ExteroceptionExteroception is the sense of stimuli coming from outside the body through the skin and sensory organs.Fall prevention exercisesFall prevention exercises reduce the likelihood of falling through consistent repetition of movements that appropriately challenge balance and leg strengthFartlekFartlek is a training method in which you freely change your speed as you run.Fitts and Posner three-stage modelThe Fitts and Posner three-stage model is a widely used framework in Motor learning that divides the process of learning a new movement into three stages: FlexibilityFlexibility describes how far soft tissues such as muscles and tendons can stretch under an external force.Flywheel trainingFlywheel training is a form of exercise in which you spin a rotating disc connected to a cord, using the disc’s rotational inertia as resistance.Foot core paradigmThe foot core paradigm views the foot not simply as a collection of bones and ligaments, but as a system whose components work together, much like the bodyForce–velocity curveThe force–velocity curve is a graph showing that when a muscle produces force while shortening, the faster it shortens, the less force it can produce.Free weights versus machinesFree weights are implements such as barbells, dumbbells, and kettlebells whose movement path you control yourself, while machines are gym equipment that moFunctional trainingFunctional training develops strength, balance, and coordination through exercises that resemble movements used in everyday life and sports, such as standiGeneral physical preparednessGeneral physical preparedness (GPP) is a training concept that develops a broad foundation of fitness, including strength, endurance, and movement capacityGlycationGlycation is a reaction in which sugars such as glucose attach to proteins or fats, changing their shape and properties.Growth hormone and IGF-1Growth hormone (GH) is released by the pituitary gland. It helps children grow taller and, in adulthood, helps the body recover and make proteins.GyrotonicGyrotonic is an exercise system that pairs breathing with continuous, circular movements on specialized equipment fitted with pulleys and rotating handles.Heart rate zonesHeart rate zones are a framework that divides exercise intensity into around 5 zones based on how fast your heart beats during exercise.Heat acclimatizationHeat acclimatization is an adaptation in which the body changes how it regulates itself to cope with heat after repeated exposure to hot conditions over seHigh-intensity interval trainingHIIT is a form of exercise that alternates repeated high-intensity bouts that leave you breathless with recovery periods to catch your breath.Hip bridgeThe hip bridge is an exercise in which you lie on your back with your knees bent and push through your feet to lift your pelvis.HistamineHistamine is a signaling substance released by immune cells such as mast cells when the body is injured or encounters an allergen.Hitting the wall“Hitting the wall” is a term runners use for the sudden feeling of heavy legs and a sharp drop in pace late in a long-distance run, often around 30km.HomeostasisHomeostasis is the body's ability to automatically keep its internal conditions within suitable ranges, whether the weather is hot or cold and whether you Interference in motor learningIn motor learning, interference occurs when an ingrained movement or one you have just learned gets in the way of learning a new movement.Interval trainingInterval training is a way of exercising that alternates between all-out, high-intensity efforts and recovery periods to catch your breath, repeated for seIsolation exerciseIsolation exercises move just one joint to focus effort on a specific muscle.Isometric exerciseIsometric exercise involves tensing your muscles and holding without moving your joints.Isotonic and isokinetic exerciseIsotonic exercise is the familiar type of strength training in which you move your joints while lifting a fixed weight, such as a dumbbell or barbell.Isotonic exerciseIsotonic exercise involves moving your joints while lifting a constant weight, with your muscles shortening and lengthening.Knowledge of results and knowledge of performanceKnowledge of results (KR) tells you how close the outcome of a movement was to the goal, while knowledge of performance (KP) tells you how the movement wasLactateLactate is a substance produced as your body turns glucose into energy.Lactate thresholdAnaerobic threshold and lactate threshold refer to the turning point at which exercise starts to feel demanding as intensity increases.Load managementLoad management means adjusting the amount of activity placed on the body to match what its tissues can tolerate and recover from.Load spikeA load spike is a sudden, large increase in your usual activity level. Muscles catch up quickly, but tendons and bones take longer to adapt.Load-capacity relationshipThe load-capacity relationship is a way of understanding physical condition through the balance between the demands placed on the body (load) and its abiliLow-impact exerciseLow-impact exercise leaves out movements in which both feet leave the floor at the same time, reducing landing impact and floor vibration.Low-intensity steady-state exerciseLISS is aerobic exercise performed at a steady, comfortable intensity that does not leave you out of breath, for about 30 minutes to 1 hour.LungeA lunge is a lower-body exercise in which you lower your body and stand back up with one foot in front and the other behind.McGill Big 3The McGill Big 3 are three exercises—the curl-up, side bridge, and bird dog—that train your trunk muscles to support your spine firmly without bending or tMechanical loading in rope skippingRope skipping requires very little equipment or space, but it involves repeating the same landing hundreds or thousands of times in a short period.Mechanical tensionMechanical tension is the physical tautness that develops within muscles when they support or lift a weight.MechanotransductionMechanotransduction is the process by which cells convert physical forces applied to the body's tissues into chemical signals, recognize them, and remodel Memory consolidationConsolidation is the process through which something you have just learned becomes firmly established in the brain during rest and sleep.Menstrual cycle and injury riskThis research topic began with the hypothesis that fluctuations in female hormones throughout the menstrual cycle may change the properties of ligaments anMetabolic equivalent of taskThe metabolic equivalent of task (MET) is a unit that indicates how many times more energy an activity uses than resting quietly.Metabolic stressMetabolic stress is an exercise physiology term referring to the muscle “pump” and burning sensation that occur as metabolites such as lactate and hydrogenMotor controlMotor control is the process by which the brain and spinal cord receive sensory information and determine which muscles to use, when, how much, and in whatMotor coordinationMotor coordination is the ability to bring multiple muscles and joints together with information from the eyes, ears, and skin to produce smooth movement.Motor learningMotor learning is the process of acquiring movements through practice and experience, with those skills staying with you over time.Motor unit recruitmentMotor unit recruitment is the process by which the body calls on more motor units—a single nerve and the bundle of muscle fibers it controls—in sequence whMuscle fatigueMuscle fatigue is a temporary state in which your muscles can no longer produce as much force as they did at the start of exercise or a task.Muscle fiber typesMuscle fiber types classify the fibers that make up muscles according to how they contract.Muscle hypertrophyMuscle hypertrophy is the increase in overall muscle volume that occurs as individual muscle fibers become thicker.Muscle memoryMuscle memory is the phenomenon in which, when you return to exercise after a break, you regain your previous skills and muscle much faster than someone stMuscle satellite cellsSatellite cells are muscle stem cells that wait right beside muscle fibers, then wake up when exercise or injury stimulates the muscle, helping it grow andMuscle strengthMuscle strength is the maximum force a muscle can produce in a single effort.Muscular enduranceMuscular endurance is the ability of muscles to repeatedly produce a relatively low level of force or sustain a steady force for a long time.Muscular powerMuscular power is the ability of muscles to produce force quickly.Myofibrillar versus sarcoplasmic hypertrophyMyofibrillar hypertrophy and sarcoplasmic hypertrophy are concepts that divide muscle growth into two types.MyokineMyokines are signaling substances that muscles produce and release during exercise.Myonuclear domainThe myonuclear domain is the volume of a cell managed by a single nucleus within a muscle fiber.Natural movementNatural movement is a movement to bring the varied actions humans have always performed—such as walking, squatting, hanging, and getting up from the floor—Neural adaptationNeural adaptation explains why strength increases before muscle size changes during the first few weeks of exercise.Neuromuscular junctionThe neuromuscular junction is a small connection point where the end of a motor nerve meets a muscle fiber.Neuromuscular training for injury preventionA neuromuscular injury prevention program is a warm-up program performed before the main training session, combining running, strength, jumping, and balancNitric oxideNitric oxide is a tiny signaling molecule produced by cells lining the inside of blood vessels.No pain, no gain myth“No pain, no gain” is one of the most common slogans in exercise, meaning that what you gain reflects how hard you work.Non-exercise activity thermogenesisNEAT refers to the energy you use while walking, standing, doing housework, and changing position, even without doing dedicated exercise.Nordic hamstring exerciseThe Nordic hamstring exercise involves kneeling with your ankles secured, then lowering your upper body forward as slowly as possible while resisting with One-repetition maximum1RM is the heaviest weight you can lift exactly once with proper form.Open and closed kinetic chain exercisesExercises performed with the hands or feet fixed to the floor or exercise equipment (squats, leg presses, push-ups) are called closed kinetic chain exercisOral motor functionOral motor function refers to the ability of the lips, cheeks, tongue, jaw, and palate to work together to suck, chew, swallow, and produce speech sounds.Overtraining and recoveryTraining provides a stimulus to the body, but the body actually gets stronger while recovering from that stimulus.Overtraining syndromeOvertraining syndrome is a condition that develops when recovery falls short of training demands for a prolonged period.Oxygen–hemoglobin dissociation curveThe oxygen–hemoglobin dissociation curve is an S-shaped graph showing how much oxygen hemoglobin holds (oxygen saturation) at different pressures of oxygenPassive stretchingPassive stretching lengthens your muscles using an external force, such as gravity, a partner, a towel or band, or your opposite hand, without actively conPeak power outputPeak power output is the highest mechanical power the body produces during a short, intense movement, such as a jump or an all-out sprint.Performance versus learningDoing well in practice today (performance) and what stays with you over time (learning) are two different things.PhagocytosisPhagocytosis is the process by which a cell surrounds and takes in particles, such as bacteria or dead cells, and breaks them down.Physical activityPhysical activity is any bodily movement produced by skeletal muscles that uses more energy than resting.Physical activity guidelinesThe World Health Organization (WHO) guidelines on physical activity and sedentary behavior, published in 2020, are currently the most widely cited internatPhysical load in trekking and long-distance walkingWhen you walk for a long time on gentle terrain, as in trekking or walking on Korean perimeter trails, the load of each step may be small, but tens of thouPilatesPilates is an exercise system that stabilizes the center of the body (the core) and precisely controls movement in coordination with the flow of breathing.PlyometricsPlyometrics is a training method that develops explosive movements, such as jumping forcefully immediately after the muscles lengthen rapidly during a landPostpartum return-to-exercise criteriaAfter childbirth, a widely recommended approach is to start with walking and gradually increase intensity based on how your body is doing, rather than on tPower trainingPower training develops not only how much force you can produce, but also how quickly you can produce it.Principle of individualityThe principle of individuality is a fundamental training principle: even when people do the same exercise, their bodies respond in different ways and at diPrinciple of reversibilityThis principle states that the strength and fitness gained through exercise gradually decline over time when training stops.Principle of specificityThe principle of specificity is a basic exercise principle: "The body changes to match the training you do."Principles of training and motor learningTraining is not a single workout, but a process shaped by goals, load, repetition, recovery, and the practice environment working together.Progressive overloadProgressive overload is a training principle in which you gradually increase the load to provide a new stimulus once your body has become accustomed to theProprioceptive trainingProprioceptive training is an umbrella term for exercises that develop balance and postural control by activating the body's sense of where the limbs are, ProstaglandinsProstaglandins are signaling substances that cells make on demand when the body is injured or inflammation occurs.Rate of force developmentRate of force development is a measure of how quickly muscles build force, rather than how much absolute force they produce.Rating of perceived exertionRPE is a way to rate how hard exercise feels to you using a number.Reaction timeReaction time is the time from when a signal appears to when your body begins to respond.Recreational runningRecreational running means running regularly as part of everyday life for health and a change of mood, rather than to win races or set records.Repeated bout effectThe repeated bout effect is an adaptation in which muscle soreness is noticeably reduced when you repeat an unfamiliar exercise after doing it once.RepetitionA repetition (rep) is a unit used to count one complete performance of an exercise movement from start to finish.Repetition maximumRM is a measure of the maximum number of repetitions you can perform with a given weight while maintaining proper form.Repetitions in reserveRIR is your own estimate of "how many more reps could I have done with this weight?" after finishing a set.Resistance trainingResistance training is an umbrella term for exercise that makes muscles produce force against resistance, such as dumbbells, machines, bands, or your own bRespiratory exchange ratioThe respiratory exchange ratio (RER) is the amount of carbon dioxide you breathe out divided by the amount of oxygen you take in.Retention and transfer testsA retention test checks how much of a movement is retained long after practice, while a transfer test checks how well someone performs in a new situation tReturn to sportReturn to sport (RTS) views the process of getting back to sport after an injury as a three-stage continuum: 'return to participation → return to sport → rRunning economyRunning economy describes how little energy the body uses to sustain running at a given speed.Schema theory and generalized motor programsSchema theory is a motor learning theory that explains how practicing under varied conditions helps people perform movements well in new situations.SerotoninSerotonin is a neurotransmitter involved in mood, sleep, appetite, gut movement, and pain regulation.Short-foot exerciseThe short-foot exercise involves drawing the bone beneath your big toe toward your heel without curling your toes, lifting the arch of your foot.Spacing effectThe spacing effect is the phenomenon in which repeating the same material the same number of times leads to longer-lasting memory when the repetitions are SplitsSplits involve extending both legs forward and backward or out to the sides while lowering toward the floor.SquatThe squat is a lower-body exercise in which you bend your hips, knees, and ankles together to lower yourself from standing, then stand back up.StabilityStability is the ability to resist and control unwanted movement of the joints and trunk while moving or holding a posture.Static stretchingStatic stretching is the most familiar form of stretching: you take a position that lengthens a muscle, then hold still for 15–60 seconds.Stretch tolerance theoryThis perspective explains why regular stretching makes the body more flexible: the body becomes more comfortable with the same amount of stretch.Stretch-induced force lossProlonged static stretching immediately before exercise can briefly reduce maximal strength and explosive performance, such as jumping and sprinting, in thStretch-shortening cycleThe stretch-shortening cycle is the body's spring-like action in which muscles and tendons rapidly lengthen and then immediately shorten to produce force.StretchingStretching is an exercise that deliberately lengthens soft tissues such as muscles and tendons to increase range of motion (ROM) and make the body more supSupercompensationSupercompensation is a training theory that says when exercise provides a stimulus and the body gets enough rest, it does more than return to its original Supersets and drop setsA superset involves performing two exercises back to back without resting, while a drop set involves continuing immediately with a lighter weight after reaSuspension trainingSuspension training involves holding straps suspended from a ceiling, doorframe, or pull-up bar, or placing your feet in them, and using your own body weigSynapseA synapse is a very narrow junction where a nerve cell passes a signal to another cell.Tabata trainingTabata is an approximately 4-minute form of Interval training that repeats 20 seconds of all-out exercise and 10 seconds of rest 7–8 times.TaperingTapering is a way of reducing training volume before a competition or target date to shed fatigue and arrive in the best possible condition.Ten principles of experience-dependent neuroplasticityThe ten principles of experience-dependent neuroplasticity describe how the brain changes in response to experience and serve as a guide for designing rehaTendon adaptation to loadingTendon adaptation to loading is the physiological process through which tendons remodel themselves to become stronger in response to externally applied forTestosteroneTestosterone is a major androgen hormone involved in muscles, bones, red blood cells, libido, and more.Therapeutic exerciseTherapeutic exercise is a rehabilitation approach that uses exercises designed around goals such as strength, flexibility, balance, endurance, and coordinaTongue thrustTongue thrust is an oral habit in which the tip of the tongue pushes forward between the upper and lower front teeth during swallowing or speaking.Training adaptationTraining adaptation is the process by which your body changes its structure and function in response to repeated exercise stimuli.Training load sweet spotThe training load sweet spot refers to an 'appropriate range' in which your recent activity level is not very different from what you usually do.Training periodizationPeriodization is a method of systematically changing training intensity, volume, frequency, and exercise selection over several weeks to several months.Training volumeTraining volume is the total amount of stimulus you give your body through exercise.Transforming growth factor betaTGF-β is one of the signaling substances (growth factors) that cells exchange with one another.Types of muscle contractionMuscle contractions are classified by how muscle length changes while producing force: concentric contractions produce force while shortening, eccentric coUnilateral trainingUnilateral training is an approach to exercise that focuses on one arm or leg at a time.Valsalva maneuverThe Valsalva maneuver is a breathing technique in which you inhale, then attempt to exhale while keeping your mouth, nose, and glottis (the opening betweenVariable practiceVariable practice means practicing the same movement while changing conditions such as distance, speed, angle, or weight.Velocity-based trainingVelocity-based training is a weight-training method that uses a device to measure how fast a barbell rises, then uses those velocity readings to decide howVentilatory thresholdVentilatory threshold is a measure identified through respiratory gas analysis that marks where breathing begins to change noticeably as exercise intensityWalkingWalking is the easiest aerobic exercise to start right away, without special equipment or a particular setting.Warm-upA warm-up is the stage before your main workout when you use light movement to warm your body and get it ready to exercise.Weekend warrior phenomenonA weekend warrior is someone who is too busy to exercise much during the week, then packs activities such as soccer, hiking, or tennis into the weekend.Williams flexion exercisesWilliams flexion exercises are a low back exercise program that combines gentle back-bending movements in the forward direction with abdominal and buttock Wolff's lawWolff's law is a longstanding principle that bone changes its shape and structure to match the magnitude and direction of the forces placed on it.Work hardeningWork hardening is a rehabilitation program that prepares people recovering from an injury to return safely to their previous work by gradually increasing m