Download Weight Training Terminology

Weight Training & Fitness Study Guide
Mr. Orrok
Terminology:
Self-myofascial release- A form of self massage that can be achieved using foam rollers, massage sticks
and other similar devices.
Active recovery- Light stretching, low-moderate intensity cardiovascular activity, and foam rolling.
Sport Specific Training- Including exercises that replicate specific movements on a chosen sport into a
training routine.
Lactic Acid- A bi-product of training produced in muscle cells and red blood cells. It forms when the body
breaks down carbohydrates to use for energy during times of low oxygen levels and can cause a burning
sensation around the muscles being used.
Static Stretching- Holding a stretch in the same position for a prolonged period of time (usually more
than 10 sec) without moving. Should only be performed extensively following a sporting event or
resistance training bout.
Dynamic Stretching- Actively stretching a muscle through a full range of motion by utilizing various
movement patterns (lunges, leg kicks, quad pulls). Should be performed prior to a sporting event or
resistance training bout.
Fascia- a protective casing around the muscle that reduces friction and keeps muscle bundles packed
together. Can be lengthened and improved to allow greater muscle function through myofascial release.
Hypertrophy- Muscular growth.
Core- Muscles located around the stomach, sides, and lower back that work together to stabilize and
support your body in a wide range of movements.
Super-Setting- Performing 2 or even 3 exercises back to back. Can improve cardiovascular strength and
body composition.
Repetitions – (Reps) Number of times an exercise is done.
Set – A group of several repetitions
Overload – Performance of an exercise until the muscles signal tiredness and/or strain. A principle of
exercise which describes how to assure improvement of performance.
Progression – Starting an exercise at low or “working weight” level and increasing the exercise amount
(pounds, distance or repetitions).
Power – The ability to release maximum force or to contract the muscles in the shortest possible time.
Isometric – Muscle contractions with little or no movement of the skeleton.
Body Composition – The proportion of fat in your body compared to your bone and muscle.
Muscular Endurance – The ability to hold a particular position for a sustained period of time or repeat a
movement many times.
Muscular Strength – The ability to exert maximum force, such as lifting the heaviest weight you can at
one time.
Things to Remember:
*When adding plates to a barbell, the numbers and lettering on the plates should be facing in
towards the lifter.
* Before beginning a set using a barbell, you should always:
-make sure equal weight is on each side
-the bar has clips that are secured tightly against the weights
-there is no one in the path that the bar is going to travel
*In the gym at RFH, we use 3 different types of resistance:
-free weight
-plate loaded machines
-cable resisted machine
* Every exercise performed in the gym can be classified as either a push or a pull
* High repetitions and low weight will work to develop muscular endurance (3x35 reps)
* Low repetitions and heavy weight will work to develop muscular strength (3x3 reps)
*Moderate repetitions and moderate/heavy weight will work to develop muscular hypertrophy
(3x10)
* Low/moderate repetitions and low/moderate weights moved as fast as possible will work to
develop muscular power (3x5reps)
* The barbell itself weighs 45 lbs.
* The benefit to using free weights as opposed to fixed plane machines is that:
- Free weights require more muscle fiber to control the movement
- Free weight movement requires more motor control
- Free weights can be moved in ways to mimic sport specific tasks
* The only time a weight can be changed when using a cable resisted machine with a weight stack is
when the weight stack is at rest and there is no force being applied to the machine.