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Strength Training Terms/Concepts Muscle Tone vs Max Muscle Strength Both refer to muscle strength. Some believe “tone” to mean muscle endurance; “Max Strength” to refer to hypertrophy of muscle. Strength Training/ Progressive Resistance Training A gradual increase of resistance over a period of time. Muscle Strength The ability of a muscle to exert force in a single effort. Muscle Endurance The ability of a muscle to continue an activity which requires strength. Repetition (term commonly used in strength training) One muscular contraction. A complete movement/action of an exercise from start to finish. Set (term commonly used in strength training) Group of reps performed without stopping or resting. Exercise speed General rule for strength training: 2-4 count. Count one-two on (exertion) or hard part of the movement; one-two-three-four on the “easier part” of the movement. Bottom line: don’t let gravity do the work….you are strength building on the “easier part” of the movement. Technique Following the anatomically correct movement of the body part/ muscle group. Some people sacrifice technique when using too much weight. This can lead to injury and can impede progress. Lean Body Tissue (Mass) Muscle, bone, connective tissue. Muscle Atrophy A decrease in muscle mass or size. Muscle Hypertrophy An increase in muscle mass or size. Eccentric Lengthening of a muscle during movement. Concentric Shortening of a muscle during muscle contraction. Push/Pull A concept of insuring that both sides of a joint are strengthened for good health and muscular balance. An example of a “push” muscle would be the chest; and example of the “pull” muscle group would be the upper back. Circuit Training A combination of strength and/or cardio exercises performed in sequence at various stations. Has been proven to be an effective program to gain strength when time is an issue. Workouts can be condensed into a short timeframe. Osteoporosis “Brittle bone disease.” Bones that become brittle due to loss of protein matrix. Core Strength The trunk (spine) and pelvis are referred to as the “core” of the body. Core muscles include the abdominal muscles, hip muscles, and spinal muscles. These muscle groups are responsible for maintaining the stability of the spine and pelvis. Immersion test (body composition measurement) Method to determine percentage of lean body tissue vs. body fat by weighing people under water on a hanging scale. Tape Measure test/ Girth Measurement (body composition measurement) Method to determine percentage of lean body tissue vs. body fat by using girth measurements. Skin Fold test (body composition measurement) Method to determine percentage of lean body tissue vs. body fat by using calipers that measure specific folds of skin. Obesity Body composition characterized by an excessive accumulation of body fat: 25% of body composition in men; 35% or more as fat in women. o o Essential Fat: Body fat needed for normal physiological functions. Storage Fat: Body fat stored in adipose tissue. Note: Adult women should maintain at least a MINIMUM body fat percentage for good health. Women who drop below 12% body fat can experience health complications. Men can maintain a lower percentage of body fat than women and maintain good health. Fat is an essential component of reproduction for women. Ligament Connective tissue that attaches bone to bone (around joints). Tendon Connective tissue that attaches muscle to bone. Bursitis Bursitis is the inflammation of a bursa (a small, fluid filled sac that acts as a cushion at a pressure point in the body- often near joints) causing it to swell and be painful. Usually caused as the result of pressure, friction, or slight injury to the membrane surrounding the joint. Tendonitis Inflammation of a tendon. Usually caused by overuse or injury.