Term
| Contributions by DeLorme and Watkins |
|
Definition
| weight training in 1930's to rehabilitate soldiers |
|
|
Term
|
Definition
| use of barbells, dumbbells& machines and other equipment to improve fitness and appearance |
|
|
Term
|
Definition
| improve athletic performance through weigh equipment |
|
|
Term
|
Definition
| the muscle will adapt to the type of stress placed upon it in a specific matter |
|
|
Term
|
Definition
| when you impose on the muscle a demand greater than what it is used to |
|
|
Term
| historical progression of acceptance of weight training |
|
Definition
1930- soldiers
research sparked
making machines
acceptance by athletes
used to maintain or reach fitness goals |
|
|
Term
| six categories of individuals that weight train |
|
Definition
improving health/fitness
sculpting body appearance
improving athletic performance
power lifting
body building
re-hab |
|
|
Term
| Max and min amount of time between workouts |
|
Definition
|
|
Term
|
Definition
1 inch in diameter; 5 feet long; 25 lbs
curl- 3 ft= 15 lb |
|
|
Term
| Olympic bars (EZ and regular) |
|
Definition
EZ- 25 lb
regular- 2 in diameter; 7 feet long; 45 lb |
|
|
Term
| Olympic Locks and springs locks |
|
Definition
Olympic- 5lb on each side; do not add weight
spring- clips |
|
|
Term
|
Definition
| proper spotting, common sense, be aware of surroundings, BREATHING, alternating hands |
|
|
Term
|
Definition
|
|
Term
|
Definition
| balance, equipment, need for spotter, time commitment |
|
|
Term
|
Definition
Large muscle groups first
alternate push and pull
alternate upper and lower
back to back vs. alternated
triceps after upper body pressing exercises (bench-> shoulder press-> biceps) |
|
|
Term
|
Definition
based on experience; depends on muscle group
12-15 Rep Max *method now)
1 RM method |
|
|
Term
|
Definition
| multi-joint; large muscle groups |
|
|
Term
|
Definition
2 for 2 rule- 2 more reps per 2 work outs add weight
upper- 2.5-5
lower- 5-15 |
|
|
Term
|
Definition
|
|
Term
|
Definition
| 60-67%; lighter load; 12-20 reps; 2-3 sets; short rests 20-30 sec |
|
|
Term
|
Definition
| 3-6 sets; 67-85%; 6-12 reps; 30-90 sec rest |
|
|
Term
|
Definition
| same muscle group doing 2 diff exercises w/ no rest |
|
|
Term
|
Definition
| opposing muscle group doing 2 diff exercises w/ no rest |
|
|
Term
|
Definition
3-5 sets; 1-6 reps; 85-100%; 2-5 min rest
usually for core only |
|
|
Term
|
Definition
set 1: 85% 6 reps
set 2: 90% 4 reps
set 3: 95% 2 reps |
|
|
Term
|
Definition
|
|
Term
|
Definition
In-decent (down)
Out- accent (up) |
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
pecs major
deltoids
triceps
coracobrachiais |
|
|
Term
|
Definition
| latimus dorsi, biceps, brachials, teres major |
|
|
Term
|
Definition
| glut. maximus, quads, femoris |
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
| bicep femoris, semitendinosus semimembranosus |
|
|
