Download Strength Training Terms/Concepts Muscle Tone vs Max Muscle

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.
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Essential Fat: Body fat needed for normal physiological functions.
Storage Fat: Body fat stored in adipose tissue.
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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.