Chris Clark’s Blog

It seems that I spend a lot of time explaining basic fitness principles while teaching my group fitness classes or working one-on-one with my individual clients. Therefore I thought it would be a good idea to build a little jargon buster into my blog. I realize that most people who are reading this blog will already be familiar with these, so instead of a lengthy discussion, they are presented in a vocabulary list form. However, if you do have any questions? Feel free to make a comment and I will respond back to your questions.

BasicExercisePrinciples
Overload
Causes a fitness gain of strength or function in the body or a muscle by placing a greater than normal workload on it. This can be more weight lifted, a longer exercise period, or a faster or harder intensity.
Specificity
The changes caused by exercise are specific to the kind of activity. This pertains to the area of fitness being worked on, and to individual body parts. Examples: A long distance runner spends the training time running, not skiing. A power lifter focuses on using heavy weights, not light weights. To improve muscle tone in the legs, one would do leg extensions and curls, not chest exercises.
Reversibility
The changes produced by exercise will gradually diminish if workouts are not continued regularly or are discontinued.
Individuality
Taking into account personal fitness and skill levels and increasing intensity, frequency, and time gradually.
Exercise Prescription
The length of workouts, frequency, difficulty and type of exercise assigned to an individual based on his or her fitness level.
Aerobic
With oxygen. Exercise at an intensity that uses oxygen to metabolize fuel.
Anaerobic 
Without oxygen. Exercise at an intensity that does not allow the cardiovascular system to supply enough oxygen to the muscles, creating an oxygen defect.

Center of Gravity (COG)
The point at which the body’s mass balances out in all planes. This point varies from person to person but is generally at the level of the second sacral vertebrae in a standing position. The center of gravity changes with the body position in space and any additional external weight.

Base of Support
The area beneath the body that is within the points in contact with the ground. A wide base of support is more stable than a small one.

Line of Gravity
The line of gravitational pull through the body. It must fall within the base of support.

Force
Causes motion can be internal or external.

Speed/Flow
Are the movements static or ballistic? Smooth or jerky? What is the effect of momentum on the workload? In resistance training and muscle conditioning, momentum is counter- productive to the desired results. By eliminating momentum, the muscles must do the work. In cardiovascular exercise, momentum makes the moves faster, but there are risks of injury from uncontrolled action.

Center/Balance
Does the body remain over the center of gravity easily? Do the knees stay safely over the toes during movement? Is the body in good alignment? Do the movements allow the body to remain balanced?

Overload vs. Overwork
Are you being challenged just above your normal levels to produce a training effect, or is there an excessive load or abuse of joints or muscles that may cause injury?

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