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Gym Lifting Unit
Lifting Terms
| Question | Answer |
|---|---|
| Repetition | One complete movement of exercise |
| Set | Group of Repetitions |
| Negative | Easy part of the repetition in which the weight is moving with the flow of gravity |
| Muscular Strength | Amount of weight an individual can lift in one repetition |
| Muscular Endurance | Ability to use a muscle for an extended period of time without failure |
| Muscular Failure | First repetition that falls due to inadequate muscular strength |
| Recovery | Period of time an individual needs to recuperate from an exercise |
| Duration | Amount of time an individual participates in an activity |
| Cadence | Pace an object moves |
| Concentric Contraction | Movement of a weight against the force of gravity (difficult) |
| Eccentric Contraction | Movement of a weight against the force of gravity (easy) |
| Spotter | Weight training partner that provides postive feedback and helps complete sets once you have reached muscular failure |
| Barbell | Five to seven foot long bar with rotating outer ends that weighs 45lbs |
| EZ Barbell | barbell with a zigzag grip that weighs 25lbs |
| Dumbbell | Piece of weight training equipment used to perform exercises that is usually held in one hand and comes in various weights |
| Collar/Clip | Device that tightly secures plates to a barbell |
| Cardiac Muscle | Category muscle shaped like a star, found in the heart |
| Involuntary Muscle | Muscle that performs its job without conscious thought, used by the organs of our body |
| Voluntary Muscle | Muscle that performs its job under conscious thought. All skeletal muscles discussed in this unit are examples of voluntary muscles. |
| White Fast Twitch Muscles | Provides short, explosive contractions, but fatigues quickly due to poor blood supply |
| Red Slow Twitch Muscles | Provides slower weaker contractions, contracts for long period of time without fatigue due to rich blood supply. |
| Hand Placement | Always use the grip on the bar to make sure your hands are even. |
| Maintain Correct Position | Maintain proper technique,proper technique and work to their potential. |
| Breathing | Breathe during eccentric contraction (negative) and out during the concentric contraction (difficult portion) |
| Cadence | Easy portion-four secondsDifficult portion-two seconds |
| Overload | To improve your stength muscles must be under stress that it can't handle. If you can lift without your spotter your muscles aren't getting stronger. |
| Rest | Never lift the same muscles on two days in the row. Muscles need at least one day to recover. |
| Increase Your Weight | Increase the amount of weight you're lifting each repetition of each set without your spotter |
| Bench Press | Pectorals, deltoids, and triceps |
| Incline Bench Press | Pectorals, deltoids, and triceps |
| Military Press | Deltoids and triceps |
| Skull Crushers | Triceps |
| Lat Pull-Down | Latissimus Dorsi and biceps |
| Single Arm Row | Trapezius, latissimus doris, and biceps |
| Curls | Biceps |
| Russian Twist | Abs |
| Squat | Quads, hamstrings, and glutes |
| Lunge | Hamstrings and glutes |
| Deltoids | Shoulder |
| Trapezius | Between neck and shoulders on the back of the body |
| Bicep | Front of the upper arm |
| Pectoralis | Chest |
| Triceps | Back of upper arm |
| Flexors | Front of forearm |
| Gluteus Maximus | Back of hips |
| Abdominals | Stomach |
| Hamstring | Back of thighs |
| Quadriceps | Front of thigh |
| Gastrocnemius | Calf |
Created by:
KenneyElena
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