Weight Training

Front 1

aerobics

Back 1

1) exercises that increase oxygen consumption
2) improve respiratory & circulatory function

Front 2

agonist

Back 2

muscle that causes motion

Front 3

American College of Sports Medicine

Back 3

organization of sport medicine professionals

Front 4

anorexia athletica

Back 4

eating disorder - excessive exercise to prevent weight gain

Front 5

anorexia nervosa

Back 5

eating disorder - fixation on body fat and food

Front 6

antagonist

Back 6

muscle that can move the joint opposite direction (agonist)

Front 7

atrophy

Back 7

decrease in size of a body part or tissue

Front 8

balanced diet

Back 8

diet composed of basic six food groups

Front 9

six food groups

Back 9

dairy, meat and beans (protein), fruits, veggies, grains, fats

Front 10

body building

Back 10

form of weight training to improve/increase muscle size

Front 11

bulk

Back 11

refers to muscle mass, girth and size

Front 12

circuit weight training

Back 12

entire cycle of exercises in a typical program

Front 13

typical program (in circuit weight training)

Back 13

30 seconds at each station, 10-12 reps, with 15 seconds rest between

Front 14

collar

Back 14

device that secures weights to barbells or dumbbells

Front 15

constant resistance

Back 15

form of weight that uses a constant load

Front 16

constant set method

Back 16

same weight & number of sets n reps used for each exercise

Front 17

cool-down

Back 17

light exercise at the end to gradually return body to normal state

Front 18

dead-lift grip / mixed grip

Back 18

gripping bar with one palm toward you and one away. used when spotting.

Front 19

definition

Back 19

actual shape n look of the muscle

Front 20

endurance

Back 20

ability to sustain a specific exercise intensity

Front 21

failure method

Back 21

doing an exercise to the point of fatigue

Front 22

frequency

Back 22

number of training sessions per week

Front 23

hypertrophy

Back 23

increase in size of muscle fiber

Front 24

intensity

Back 24

relative effort expended during an exercise

Front 25

isometric (static)

Back 25

application of force without movement

Front 26

isotonic (dynamic)

Back 26

application of force resulting in movement

Front 27

maximum lift

Back 27

most amount of weight that can be performed for one rep in any exercise

Front 28

medicine ball

Back 28

heavy ball usually weighing 1-20 lbs
-leather, rubber, or plastic; may have handles

Front 29

muscle definition

Back 29

property where size and shape of a muscle is clearly visible

Front 30

negative phase

Back 30

actual resistance of force in weights highest vertical position

Front 31

overload

Back 31

to subject the body to more than normal stress

Front 32

positive phase

Back 32

lifting of the resistance against gravity

Front 33

pronated grip

Back 33

gripping the bar with palms away from you

Front 34

pyramiding

Back 34

training technique that uses increasing amounts of weight with succeeding sets

Front 35

rack

Back 35

structure that holds or supports barbells

Front 36

rep

Back 36

each individual movement from starting position (10-12 reps)

Front 37

set

Back 37

a group of reps followed by rest

Front 38

spotter/partner

Back 38

person whose there to give assistance, support, and encouragement

Front 39

super sets

Back 39

two sets of exercises performed in rapid succession

Front 40

training for muscle mass & strength

Back 40

low to medium reps (1-8 reps) max weight

Front 41

training for muscle tone & definition

Back 41

high reps (10-12 reps) low to medium weight

Front 42

weight training

Back 42

method to firm/build muscles and sculpt body

Front 43

weight lifting

Back 43

concerned with how much weight performer is able to lift overhead

Front 44

adductor

Back 44

hip adductor group

Front 45

abductor

Back 45

glutes, tensor

Front 46

leg extension

Back 46

quads

Front 47

prone leg curl

Back 47

hamstrings

Front 48

seated leg curl

Back 48

hamstrings

Front 49

seated leg press

Back 49

quads, hams, gluteals

Front 50

stretch trainer

Back 50

lower back, hams, glutels, hips, shoulders, inner thigh, groin, upper back

Front 51

abdominal

Back 51

abs

Front 52

lower back

Back 52

back

Front 53

pullover

Back 53

arms & backs

Front 54

compound row

Back 54

back & arms

Front 55

gravitron

Back 55

arms & abs

Front 56

lat pulldown

Back 56

back & arms

Front 57

lateral raise

Back 57

inner shoulders & shoulders

Front 58

pec fly

Back 58

pecs

Front 59

rear delt

Back 59

inner shoulders, shoulders,

Front 60

dumbbells

Back 60

triceps, biceps, abs, lower back

Front 61

vertical chest press

Back 61

pecs, deltoids, triceps

Front 62

bench press

Back 62

pecs, biceps, triceps

Front 63

smith machine

Back 63

pecs, biceps, triceps, abs

Front 64

incline press

Back 64

pecs, shoulders, triceps

Front 65

overhead press

Back 65

deltoids, triceps, upper shoulders

Front 66

biceps curl

Back 66

biceps, forearm

Front 67

triceps extension

Back 67

triceps

Front 68

curl ups

Back 68

abs

Front 69

push ups

Back 69

biceps, triceps, pecs

Front 70

stationary run / walk-run laps

Back 70

cardio respiratory fitness

Front 71

plate loaded power squat

Back 71

quads, hamstrings, glutes

Front 72

cable cross over

Back 72

pecs, biceps, triceps, abs

Front 73

mod lat pulldown/lowrow

Back 73

back, triceps, abs

Front 74

XP load incline leg press

Back 74

quads, hamstrings, glutes

Front 75

triceps

Back 75

outside of upper arm

Front 76

biceps

Back 76

inside of arm