Download Weight Room Strength Training Terminology

Strength Training Terms
Physical Education
Fitness / Strength Training Unit
Strength training (also called resistance training) The process of exercising with
progressively heavier resistance for the purpose of strengthening the
musculoskeletal system.
Weight Training Progressive Resistance Exercise (P.R.E.) – improves muscular
strength, muscular endurance, joint flexible & joint stability.
Resistance A force that tends to oppose motion. (ex: weight & gravity.)
Tension Principle This principle says that tension is created by resistance, which
can come from weights, bands, machines, or body weight.
Anaerobic Exercise in which oxygen is used up more quickly than the body is
able to replenish it inside the working muscle. As a result, muscle fibers have to
derive their contractile energy from stored substrates like Glygogen (stored
carbohydrates), ATP (Adenosine Tri-Phosphate), and CP (Creatine Phosphate).
Weight training is an example of such an activity. It is highly anabolic in nature.
Anabolic State Favorable state in the body created by a combination of good
training, nutrition and rest that leads to increased lean muscle mass and fat loss.
Overload Principle This principle says that in order to train muscles, they must
work harder than they are accustomed to. This “overload” will result in increased
strength as the body adapts to the stress placed upon it.
DOMS (Delayed Onset Muscle Soreness) Muscle soreness or discomfort that
appears 12 to 48 hours after exercise. It is most likely due to microscopic tears in
the muscle tissue, and it usually requires a couple of days for the repair and
rebuilding process to be completed. The muscle tissue grows back stronger,
leading to increased muscle mass and strength.
Flexibility The measure of the range of motion, or the amount of movement
possible, at a particular joint.
Overuse Injuries Injuries that result from the cumulative effects of repetitive
(day-after-day) stresses placed on tendons, muscles, and joints.
Rate of perceived exertion (RPE) Scale of 1-10 that rates how you are feeling
(both physically and mentally) as it relates to exercise fatigue and discomfort.
Repetition The number of times an exercise movement is performed.
Generally based on % of repetition maximum.
Repetition Maximum The maximum amount of weight performed for a specific
exercise one time. (ex: bench press 225lbs x 1rep)
Set The number of times an exercise of specified repetitions is performed. (ex:
curls 2 sets of 12 reps)
Frequency The number of workouts per week or number times a muscle group is
trained per week.
Volume Total amount of work performed in a training cycle.
Isometric The contraction of a muscle without significant movement; also referred
to as static tension
Isotonic The contraction of a muscle with movement against a natural resistance.
(ex: weight lifting)
Isokinetic The contraction of a muscle against concomitant force at a constant
speed.
Concentric (positive) The contraction of a muscle resulting in its shortening.
(Working against gravity) 2 second count.
Eccentric (negative) The contraction of a muscle during its lengthening. (Working
with gravity) 4 second count.
Warm-up Slow progressive increase in body temperature prior to vigorous
exercise. The practice of warming up involves a low intensity activity with
gradual increase to produce a light sweat.
Cool down Lowering of body temperature following vigorous exercise. The
practice of cooling down after exercise involves slowing down your level of
activity gradually.
Agonist A muscle that causes joint motion.
Antagonist A muscle that can move the joint opposite to the movement produced
by the agonist
Target The primary muscle intended for exercise.
Synergist A muscle that assists another muscle to accomplish a movement.
Stabilizer A muscle that contracts with no significant movement to stabilize a
joint.