Terminology
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Aerobics
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A low-intensity, sustained activity that relies on oxygen for energy. Aerobic
activity builds endurance, burns fat and conditions the cardiovascular
system. To attain an aerobic effect you must increase your heart
rate to 60-80 percent of your maximum heart rate, and maintain
that for at least 20 minutes. Examples of aerobic exercise include running,
brisk walking, bicycling, swimming and aerobic dance.
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Anaerobics
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High-intensity exercise that burns glycogen for energy, instead of oxygen.
Anaerobic exercise creates a temporary oxygen debt by consuming more oxygen
than the body can supply. An example of anaerobic exercise includes weight
lifting.
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Bar
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The metal rod that forms the handle of a barbell or dumbbell.
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Barbell
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A basic piece of equipment used in strength training. A barbell
consists of a bar, sleeve, collars and weights or plates.
Barbells can be of a fixed weight or a variable weight.
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BMR
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Basal metabolic rate. The number of calories consumed by the body while
at rest. It is measured by the rate at which heat is given off, and is
expressed in calories per hour per square meter of skin surface.
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Burn
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The sensation in a muscle when it has been worked intensely. It is caused
by fatigue by-products and microscopic muscle tears.
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Circuit Weight Training
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A routine which combines light to moderate-intensity weight training with
aerobic training. A circuit routine typically consists of 10-15 stations
set up at close intervals. The object is to move from station to station
with little rest between exercises, until the entire circuit has been completed.
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Collar
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The clamp that holds the weight plates in position on a bar.
There are inner collars and outer collars.
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Contraction
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The shortening and lengthening of a muscle that occurs while performing an exercise.
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Cut Up
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A body that carries very little fat and is highly muscled.
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Definition
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A term that describes a muscle that is highly developed, the shape of which
is clearly visible. A cut up muscle.
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Dumbbell
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A one-handed barbell. Dumbbells are shorter and generally of a lighter
weight than barbells.
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Exercise
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In weight training, the individual movements performed during a
routine. In general, the movements required to complete a workout.
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Failure
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Being unable to complete a movement because of fatigue.
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Fatigue
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Physical weariness resulting from exertion.
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Flexibility
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The ability of a bone joint or muscle to stretch. Good flexibility refers
to an advanced degree of limberness in the joints and muscles. Flexibility
can be improved with regular stretching exercises.
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Hypertrophy
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The increase in size of a muscle as a result of high-intensity weight
training.
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Intensity
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The amount of force -- or energy -- you expend during a workout.
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Isolation
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In weight training, confining an exercise to one muscle or one part
of a muscle.
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Maximum Heart Rate
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The fastest rate at which your heart should beat during exercise.
To find your maximum rate, subtract your age from 220.
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Overload
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The amount of resistance against which a muscle is required to work
that exceeds the weight which it normally handles.
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Plates
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The metal or vinyl-covered discs that add weight to a barbell.
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Progression
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To systematically increase the stress a muscle endures during an exercise.
Progression is achieved in one of three ways: by increasing the weight
in an exercise, by increasing the number of repetitions performed
in one set, by increasing the number of sets, or by decreasing the
rest interval between sets.
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Pumped
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The swelling that temporarily occurs in a muscle immediately after it has
been exercised.
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Repetition, or Rep
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One repetition of an exercise. Each individual movement of an exercise.
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Resistance
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The actual weight against which a muscle is working.
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Rest Interval
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A pause between sets that allows the body to recover and prepare
for the next set of exercises.
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Ripped
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A term that means a body has clearly visible muscles and very little fat.
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Routine
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A defined schedule of exercises, either aerobic or weight
training.
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Set
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A cluster of repetitions, performed without rest, in a weight training
routine.
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Sleeve
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Part of a barbell. A hollow tube that slides over the bar
and is often scored to provide a better grip.
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Spotter
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Someone who stands nearby to assist you when performing an exercise.
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Sticking Point
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The point in time when a muscle will resist hypertrophy, no matter
how hard you work it. Sticking points are normal. Hypertrophy usually resumes
after a short period of dormancy, or if you change your routine.
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Strength Training
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Exercise specifically designed to work the muscles and make them larger
and stronger. See weight training.
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Stretching
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Exercise which increases the ease and degree to which a muscle or joint
can turn, bend or reach.
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Target Heart Rate
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In aerobics, the speed at which you want to maintain your heartbeat during
exercise. Find your target heart
rate by multiplying your maximum heart rate by .6 (for 60%),
by .7 (for 70%) and by .8 (for 80%). Your heart rate should stay between
60 and 80% of your maximum heart rate for at least 20 minutes.
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Training to Failure
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Continuing a set until your muscles cannot complete another repetition
of an exercise.
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Weight
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The amount of resistance against which a muscle is asked to work.
The number of pounds used during an exercise.
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Weight Training
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A form of exercise in which muscles are repeatedly contracted against
a weight to reach fatigue. Weight training reshapes the body
and builds muscle.
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Workout
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A planned series of exercises.
