Weight Training Terms

Front 1

Abduction

Back 1

moving a body segment (an arm or a leg) away from the center of the body (such as raising one's arms from side to shoulder height

Front 2

Adduction

Back 2

Bringing the body segment back to the center of the body (such as bringing arms back to one's side from an abducted position

Front 3

Aerobic

Back 3

Exercise which requires a great deal of air (oxygen). Such activities as running or swimming more than 40 seconds are generally in the aerobic category. As the activity progresses, more blood fats and blood sugar (glucose) are used.

Front 4

Agonist

Back 4

Muscle that contracts concentrically, such as the biceps in a curl

Front 5

Anabolic Steroids:

Back 5

Hormones used to promote muscle growth. Not recommended, often illegal

Front 6

Aerobics

Back 6

A type of cardiovascular exercise. The term is usually associated with a tpe of aeobic dance routine.

Front 7

Anaerobic

Back 7

Exercise that is completed quickly. Such contractions do not require the presence of oxygen. Lifting heavy weights or running a 100 meter dash are both in the anaerobic category. The fuel for anaerobic activity comes from fuels already in the muscle fibers, not from fats and sugar in the blood

Front 8

Antagonist

Back 8

Muscle opposite agonist, such as the triceps in a biceps curl

Front 9

Barbell

Back 9

A long steel bar on which weights are attached for two-handed, large muscle exercises

Front 10

Bulk/hypertrophy

Back 10

Increased size of muscle fibers, CT's, and "fuel stores"

Front 11

Cam

Back 11

device used in some weight training machines that aids the lifter in working the muscle to its maximum throughout the contraction.

Front 12

Cardiovascular

Back 12

Means "heart-blood" but includes the action of the lungs

Front 13

Cardiovascular Endurance

Back 13

body's ability to transport oxgen. It is a reflection of the size and efficiency of the heart, the number of blood vessels carrying oxygen to the muscles, the amount of red blood cellsthat actually carry the oxygen, and the ability of the muscles to absorb oxygen and utilize it in energy production

Front 14

Clean and Jerk

Back 14

an Olympic lift in which the bar is brought to chest height in one move, the clean, and then brought above the head in a second move, the jerk

Front 15

Collars

Back 15

Metal devices thtat slide over the end dof the bar and hold the weights in place

Front 16

Concentric Contraction

Back 16

Occurs when the muscles are shortening

Front 17

Curl

Back 17

An action in which only the elbow or knee joint is moved. It can be a biceps or leg curl

Front 18

Cuts

Back 18

Term used to define muscle definition in a body builder

Front 19

Depression

Back 19

Downward movement of the shoulders

Front 20

Dorsi Flexion

Back 20

Bringing the top of the foot closer to the front of the leg. This action stretches the achilles tendon

Front 21

dumbbell

Back 21

short bars generally used for one-arm exercises

Front 22

eccentric contraction

Back 22

occurs when a muscle continues to resist as it lengthens

Front 23

electrolytes

Back 23

substances absorbed in solution, capable of conducting electric charge. The electrolytes potassium, calcium, and magnesium, for example, are essential for nerve and muscle function

Front 24

Elevation

Back 24

Moving the shoulders upward

Front 25

Ergogenic

Back 25

energy producing. Foods and other products that increase energy or speed recovery from fatigue are argogenic aids

Front 26

Eversion

Back 26

turning the sole of foot outward

Front 27

Extension

Back 27

Increasing the angle of a joint (such as letting bar down to hips from chest in bicep curl)

Front 28

Flexion

Back 28

Decreasing the angle of a joint
(such as letting the bar down to the hips from the chest in a bicep curl

Front 29

Hyperextension

Back 29

bringing a body part past the normal extension position (a back arch is an example)

Front 30

Hypertrophy

Back 30

occurs when the individual muscle fibers increase in size

Front 31

Incline-Decline Boards

Back 31

Padded boards that can be set at an angle so that the weight trainer can work different aspects of muscles than those worked in a standing/lying position

Front 32

Intensity

Back 32

Avg. weight lifted per repetition. It can be seen as the quality of work done in a workout

Front 33

Isokinetic

Back 33

means "same energy" or "same speed." Refers to exercises performed at a constant rate of speed while force is exerted against a machine.

Front 34

Isometric

Back 34

means "same length"
The muscle contraction does not change the joint angle

Front 35

Isotonic

Back 35

Means "same tone." Any exercise w/ free weights

Front 36

Inversion

Back 36

Turning the toe inward

Front 37

Load

Back 37

Volume x Intensity, or total # of pounds lifted in a workout

Front 38

Muscular Endurance

Back 38

Refers to how many contractions a muscle can make without tiring. So it is the ability of the muscle to produce constant force for a long period of time. Ex- running, swimming

Front 39

Nautilus

Back 39

type of weight machine with special cams that allow amount of force needed to lift the weight so that the muscle can be kept working close to maximum throughout the exercise

Front 40

Negative Exercise

Back 40

Eccentric (muscle lengthening) exercise in which the weight is lowered under control to a starting position

Front 41

Periodization

Back 41

Changing the long-term workout schedule into shorter cycles (periods) during a year

Front 42

Plantar flexion

Back 42

pushing the toes away from body

Front 43

plyometrics

Back 43

a rebounding exercise in which the muscle goes immediately from an eccentric to a concentric contraction. Useful in developing power and speed

Front 44

Power

Back 44

Combination of strength and speed

Front 45

Press

Back 45

an action in which the weight is pushed away from the body using the triceps, shoulder, chest, or leg muscles

Front 46

Prone

Back 46

Lying face down

Front 47

repetition

Back 47

one complete cycle of an exercise

Front 48

rotation

Back 48

moving a body part around its long axis

Front 49

Set

Back 49

Number of repetitions performed without resting.

Front 50

Snatch

Back 50

Olympic lift in which the weight is lifted from the floor to an overhead position in one movement

Front 51

Static Contraction

Back 51

A muscle contraction in which the joint doesn't move. Ex- isometrics

Front 52

Supine

Back 52

lying face up

Front 53

Target Heart rate

Back 53

The pulse rate desired by an individual to achieve an effective cardiovascular workout. Popular method is to take 65 to 85 percent of the number that results from subtracting your age from 220.

Front 54

Universal Machines

Back 54

The first weight machine in which thcavity due to the face weights were on slides and were selected by keys

Front 55

Valsalva Effect

Back 55

Increase in the pressure inside the chest cavity due to the fact that the glottis is closed, the breath is held, and the muscles around the chest are contracted. The increased pressure can raise the blood pressure inside the chest significantly

Front 56

Volume

Back 56

quantity of work done. Total # of repetitions done in a workout

Front 57

Static Contraction

Back 57

A muscle contraction in which the joint doesn't move. Ex- isometrics

Front 58

Supine

Back 58

lying face up

Front 59

Target Heart rate

Back 59

The pulse rate desired by an individual to achieve an effective cardiovascular workout. Popular method is to take 65 to 85 percent of the number that results from subtracting your age from 220.

Front 60

Universal Machines

Back 60

The first weight machine in which thcavity due to the face weights were on slides and were selected by keys

Front 61

Valsalva Effect

Back 61

Increase in the pressure inside the chest cavity due to the fact that the glottis is closed, the breath is held, and the muscles around the chest are contracted. The increased pressure can raise the blood pressure inside the cheset significantly

Front 62

Volume

Back 62

quantity of work done. Total # of repetitions done in a workout