Strength Terminology
Aerobics
A low-intensity, sustained activity that relies
on oxygen for energy. Aerobic activity builds
endurance, burns fat and conditions the
cardiovascular system. To attain an aerobic
effect
you must increase your heart rate to 60-80
percent of your maximum heart rate, and
maintain that for at least 20 minutes. Examples
of aerobic exercise include running, brisk
walking, bicycling, swimming and aerobic dance.
Anaerobic
High-intensity exercise that burns glycogen for
energy, instead of oxygen.
Anaerobic exercise
creates a temporary oxygen debt by consuming
more oxygen than the body can supply.
An example of anaerobic exercise includes weight
lifting.
Bar
The metal rod that forms the handle of a
barbell or dumbbell.
Barbell
A basic piece of equipment used in strength
training. A barbell consists of a bar,
sleeve, collars and weights or plates.
Barbells can be of a fixed weight or a variable
weight.
BMR
Basal metabolic rate. The number of calories
consumed by the body while at rest.
It is
measured by the rate at which heat is given off,
and is expressed in calories per hour per square
meter of skin surface.
Burn
The sensation in a muscle when it has been
worked intensely. It is caused by fatigue
by-products and microscopic muscle tears.
Circuit Weight Training
A routine which combines light to
moderate-intensity weight training with aerobic
training.
A circuit routine typically consists of 10-15
stations set up at close intervals. The object
is to move from station to station with little
rest between exercises, until the entire circuit
has been completed.
Collar
The clamp that holds the weight plates in
position on a bar. There are inner
collars and
outer collars.
Contraction
The shortening and lengthening of a muscle that
occurs while performing an exercise.
Cut Up
A body that carries very little fat and is
highly muscled.
Definition
A term that describes a muscle that is highly
developed, the shape of which is clearly
visible.
A cut up muscle.
Dumbbell
A one-handed barbell. Dumbbells are
shorter and generally of a lighter weight than
barbells.
Exercise
In weight training, the individual
movements performed during a routine.
In
general, the movements required to complete a
workout.
Failure
Being unable to complete a movement because of
fatigue.
Fatigue
Physical weariness resulting from exertion.
Flexibility
The ability of a bone joint or muscle to
stretch. Good flexibility refers to an advanced
degree
of limberness in the joints and muscles.
Flexibility can be improved with regular
stretching exercises.
Hypertrophy
The increase in size of a muscle as a result of
high-intensity weight training.
Intensity
The amount of force -- or energy -- you expend
during a workout.
Isolation
In weight training, confining an exercise
to one muscle or one part of a muscle.
Maximum Heart Rate
The fastest rate at which your heart should beat
during exercise. To find your maximum
rate, subtract your age from 220.
Overload
The amount of resistance against which a
muscle is required to work that exceeds the
weight which it normally handles.
Plates
The metal or vinyl-covered discs that add weight
to a barbell.
Progression
To systematically increase the stress a muscle
endures during an exercise. Progression
is achieved in one of three ways: by increasing
the weight in an exercise, by increasing
the number of repetitions performed in
one set, by increasing the number of
sets, or by decreasing the rest interval
between sets.
Pumped
The swelling that temporarily occurs in a muscle
immediately after it has been exercised.
Repetition, or Rep
One repetition of an exercise. Each
individual movement of an exercise.
Resistance
The actual weight against which a muscle
is working.
Rest Interval
A pause between sets that allows the body
to recover and prepare for the next set
of
exercises.
Ripped
A term that means a body has clearly visible
muscles and very little fat.
Routine
A defined schedule of exercises, either
aerobic or weight training.
Set
A cluster of repetitions, performed
without rest, in a weight training routine.
Sleeve
Part of a barbell. A hollow tube that
slides over the bar and is often scored
to provide a
better grip.
Spotter
Someone who stands nearby to assist you when
performing an exercise.
Sticking Point
The point in time when a muscle will resist
hypertrophy, no matter how hard you work it.
Sticking points are normal. Hypertrophy usually
resumes after a short period of dormancy,
or if you change your routine.
Strength Training
Exercise specifically designed to work the
muscles and make them larger and stronger. See weight training.
Stretching
Exercise which increases the ease and degree to
which a muscle or joint can turn, bend or reach.
Target Heart Rate
In aerobics, the speed at which you want to
maintain your heartbeat during exercise.
Find your target heart rate by multiplying your
maximum heart rate by .6 (for 60%), by .7 (for 70%) and by .8 (for 80%). Your heart
rate should stay between 60 and 80% of
your maximum heart rate for at least 20 minutes.
Training to Failure
Continuing a set until your muscles
cannot complete another repetition of an
exercise.
Weight
The amount of resistance against which a
muscle is asked to work. The number of pounds
used during an exercise.
Weight Training
A form of exercise in which muscles are
repeatedly contracted against a weight
to reach fatigue. Weight training
reshapes the body and builds muscle.
Workout
A planned series of exercises.
Courtesy Bob Castronova
