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Title: Weight Training Glossary Terms
Description: This is a great set of glossary term for any type of level student, wether it's first years to graduate students. These terms help other students understand the terms for training and exercising
Description: This is a great set of glossary term for any type of level student, wether it's first years to graduate students. These terms help other students understand the terms for training and exercising
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Weight Training
2015-09-15 13:31
Glossary of Terms
Planes of Movement
Coronal (Frontal) Plane: Splits the body into front and back segments and goes
through the body from the top of the head to the bottom of the feet
...
Sagittal (Median) Plane: Splits the body into right and left sides and goes
through the body from the front to the back
...
Palms facing up
Pronation: Posterior-facing position ie
...
Example: Lifting the weight upward during a
bicep curl
...
Example: Lowering the
weight during a bicep curl
...
This
type of action is created when trying to create force against an immovable object
...
Isotonic or Dynamic Constant External Resistance (DCER): An isotonic
contraction refers to a muscle action in which the tension remains the same
throughout the movement
...
DCER more accurately describes a type of resistance training
where the external resistance or weight doesn’t change throughout the exercise
...
Set: A group of repetitions performed continuously or all at once
...
Power: The rate of performing work during a repetition
...
An increase in power can occur when the same
weight is lifted the same vertical distance in less time
...
Good communication is very important
...
Example: the triceps muscles role in a tricep extension
...
Single-Joint Exercise: An isolated movement that focuses on one joint and one
muscle group only
...
Example: a long-distance runner recruits more
slow-twitch fibers
...
These fibers are important in high force
production and quick, powerful movements
...
Basic Principles of Resistance Training
Intensity: Can be measured by the percentage of a 1RM or RM for any given
exercise
...
Volume: the total amount of work done in a training session, in any given period of
time (single session, week, month, etc
...
Periodization: Changes in the volume, intensity, or any other training variable
that is planned and structured over any given period of time, generally measured
throughout the course of a year
...
Specificity: Exercises performed and training type must be specific In order to
meet a training goal or produce a particular type of change
...
Progressive Overload: Continuing to place stress on a muscle as it adapts to a
given type of training variable or workload in order to result in further gains in
strength (or whatever the training goal may be)
...
Rest periods may vary in
length depending on the goal, but are important in any type of training and allow
for adequate recovery as well as reduce the risk of injury
...
When performing any
exercise, it is recommended to exhale during the lifting (concentric) phase, and
inhale during the lowering (eccentric) phase
...
Development of overall
strength of the core and limbs prepares the body for more difficult training phases
...
Maximum Strength: The maximal amount of force that can be developed during a
single movement pattern
...
Absolute Strength: ability to exert maximal force regardless of body weight
Relative Strength: ratio between absolute strength and body weight
Hypertrophy: A training phase emphasizing increased muscle size
...
Transition: A training phase emphasizing recovery and regeneration before going
into a new training phase
...
Triple Set: Three exercises performed immediately after the other with minimal
rest in between
...
Vertical Sequence: Several exercises grouped together and performed one set
after another
...
Split Routine: Specific muscle groups are trained together on certain days of the
week, depending on personal goals
...
Pyramid System: For each set of a particular exercise, the weight used is
increased but the number of repetitions is decreased, and you may go up or down
the pyramid by starting with lighter weights then moving to heavier weights, or vice
versa
...
The Delorme System: Good for beginners; the 1st set of an exercise is performed
at 50% of the person’s 10 Rep Max, 2nd set at 75% of 10RM and 3rd set at 100% of
10RM
...
Multiply the weight used by the number of
repetitions
Title: Weight Training Glossary Terms
Description: This is a great set of glossary term for any type of level student, wether it's first years to graduate students. These terms help other students understand the terms for training and exercising
Description: This is a great set of glossary term for any type of level student, wether it's first years to graduate students. These terms help other students understand the terms for training and exercising