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Definition
| Sideward movement away from the body. |
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Definition
| Sideward movement towards the body. |
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Definition
| Muscle that lengthens as the prime mover muscle shortens. The triceps are the antagonist muscle to the biceps. |
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Definition
| An advanced strength training technique in which a partner helps the exerciser perform a few additional repetitions at the end of a set. |
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Definition
| Decrease in muscle cross sectional size. |
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Definition
| A person who follows a strength training program designed for great muscle hypertrophy and definition. |
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Definition
| The ratio of lean weight to fat weight. |
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Definition
| A system of training where the exerciser performs one set of an exercise and moves quickly to the next exercise. Usually timed, with a set number of exercises to be completed. |
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Term
| Compound or Multi Muscle Exercise |
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Definition
| An exercise that involves movement of two or more joints. More than one muscle is involved in the movement. e.g. bench press or squats. |
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Term
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Definition
| A type of muscle action characterized by tension being developed followed by the muscle shortening. e.g. the upward or positive phase of a biceps curl. |
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Term
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Definition
| A specific period of time (weeks, months, years) over which the frequency, volume, and intensity of training are systematically varied to avoid over straining and to promote continued progress. |
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Definition
| Exercise involving movement; its opposite is static. |
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Definition
| A type of muscle action characterize by the muscle lengthening. e.g. in the lowering or negative phase of the biceps curl. Eccentric contractions are associated with the muscle soreness commonly experienced in weight training. |
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Term
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Definition
| Movement occurring at a joint that decreases the angle of that joint. The downward movement of a biceps curl. |
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Term
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Definition
| Movement occurring at a joint that decreases the angle of that joint. The upward movement of a biceps curl. |
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Term
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Definition
| Hand held weights, such as barbells and dumbbells that may be moved in virtually any direction without restriction. |
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Term
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Definition
| Working a muscle through a complete range of joint motion, from flexion to extension and back. |
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Term
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Definition
| The number of training sessions in a given time period, I.E. Three times per week. |
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Term
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Definition
| Increase in cross sectional muscle size. |
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Term
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Definition
| An exercise in which only one joint moves. e.g. biceps curl, leg extension. |
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Term
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Definition
| The muscle exerts force but does not shorten or lengthen. Also known as static contraction, it neither overcomes or is overcome by the resistance. |
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Term
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Definition
| Total amount of weight lifted in a repetition. |
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Term
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Definition
| Advanced technique that emphasizes the negative (eccentric) phase of the movement to produce greater force output. |
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Term
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Definition
| Athletes who strength train primarily to lift heavier weights in their competitive events. e.g. the clean and jerk and snatch. |
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Term
| One Repetition Maximum (1RM) |
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Definition
| The heaviest resistance that an individual can lift one time, the 1RM is often used as a measure of maximum strength in a given exercise. |
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Term
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Definition
| Using more resistance that the muscles are accustomed to in a gradual and progressive manner as exercise tolerance improves. |
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Term
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Definition
| The rate of work production. Power equals strength times (x) speed. |
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Term
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Definition
| The main muscle responsible for performing a particular movement. The Pecs are the prime movers in a bench press, shoulders and triceps are secondary. |
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Term
| Progressive Resistance Exercise |
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Definition
| A training program that gradually increases the load (intensity) over time. |
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Term
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Definition
| A method of multi set training in which weight (load) get progressively heavier or lighter on each set. Weight goes up- reps decrease. Weight goes down- reps increase. |
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Term
| Recovery Time or Rest Interval |
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Definition
| A given amount of time for the pause or rest between sets or exercises or actual workouts. |
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Term
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Definition
| The execution and completion of an exercise one time. The up and down phase of a biceps curl. |
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Term
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Definition
| A number of repetitions performed consecutively in an exercise without resting. |
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Term
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Definition
| A training partner who provides encouragement, feedback, safety and reinforcement while exercising. The spotter should be present during higher risks lifts such as bench pressing and squatting for safety purposes and assisted sets. |
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Term
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Definition
| Muscle that stabilize a joint so that the desired movement can happen in another joint. The low back muscles help stabilize the torso for overhead movements. |
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Term
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Definition
| A situation in a lifting program where progress stops. This indicates that some aspect of the training routine needs to be changed to stimulate further progress. |
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Term
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Definition
| Choosing opposing muscle groups and executing sets of en exercise for each without resting in-between sets. Also choosing one muscle and performing multiple exercise for that muscle without rest in-between sets. |
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Term
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Definition
| The degree of effort necessary to complete an exercise set or exercise workout. |
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Term
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Definition
| The total work load per exercise, per workout, per week. Volume equals the number of reps times the amount of weight lifted in a set. |
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