Weight Training Terms

1. Weight Training Terms • Muscular Strength – The ability of the muscle to exert maximal force against a resistance. • Muscular Endurance – The ability of the muscle to contract repeatedly, with a submaximal force. • Repetition Maximum – the most weight lifted for a given number of repetitions, used to measure muscular strength. Written as 1RM, referred to as your “max.” • Load – the amount of weight lifted. Always a percentage of 1RM. • Repetition – The number of times a given exercise is performed. • Set – A completed number of repetitions performed consecutively without resting.

2. Overload– Placing greater stress on the body than what it is accustomed to. • Specificity– Selecting particular exercises or training methods to match particular outcomes desired. • Slow Twitch Fibers – red muscle fibers, developed with aerobic exercise. Low to moderate intensity, long in duration. • Fast Twitch Fibers – white muscle fibers, developed with anaerobic exercise. High intensity, explosive exercises, short in endurance. • Hypertrophy – The enlargement of the muscle. • Atrophy – Decrease in the size of the muscle. • Ergogenic Aid – Performance enhancing supplement or drug

3. Free Weights vs. Machines

4. Advantages of Free Weights • Cost • More like real life activities • Variety • Portability • Balance, stabilizing muscles • One size fits all

5. Advantages of Machines • Safety • Selection, a few exercises can only be performed with machines. Ex: Lat pulldown, leg curls, etc. • Isolation • Time • Rehabilitation