Lifting Terms
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| Repetition | One complete movement of exercise
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| Set | Group of Repetitions
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| Negative | Easy part of the repetition in which the weight is moving with the flow of gravity
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| Muscular Strength | Amount of weight an individual can lift in one repetition
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| Muscular Endurance | Ability to use a muscle for an extended period of time without failure
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| Muscular Failure | First repetition that falls due to inadequate muscular strength
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| Recovery | Period of time an individual needs to recuperate from an exercise
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| Duration | Amount of time an individual participates in an activity
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| Cadence | Pace an object moves
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| Concentric Contraction | Movement of a weight against the force of gravity (difficult)
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| Eccentric Contraction | Movement of a weight against the force of gravity (easy)
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| Spotter | Weight training partner that provides postive feedback and helps complete sets once you have reached muscular failure
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| Barbell | Five to seven foot long bar with rotating outer ends that weighs 45lbs
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| EZ Barbell | barbell with a zigzag grip that weighs 25lbs
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| Dumbbell | Piece of weight training equipment used to perform exercises that is usually held in one hand and comes in various weights
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| Collar/Clip | Device that tightly secures plates to a barbell
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| Cardiac Muscle | Category muscle shaped like a star, found in the heart
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| Involuntary Muscle | Muscle that performs its job without conscious thought, used by the organs of our body
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| Voluntary Muscle | Muscle that performs its job under conscious thought. All skeletal muscles discussed in this unit are examples of voluntary muscles.
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| White Fast Twitch Muscles | Provides short, explosive contractions, but fatigues quickly due to poor blood supply
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| Red Slow Twitch Muscles | Provides slower weaker contractions, contracts for long period of time without fatigue due to rich blood supply.
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| Hand Placement | Always use the grip on the bar to make sure your hands are even.
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| Maintain Correct Position | Maintain proper technique,proper technique and work to their potential.
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| Breathing | Breathe during eccentric contraction (negative) and out during the concentric contraction (difficult portion)
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| Cadence | Easy portion-four secondsDifficult portion-two seconds
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| 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.
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| Rest | Never lift the same muscles on two days in the row. Muscles need at least one day to recover.
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| Increase Your Weight | Increase the amount of weight you're lifting each repetition of each set without your spotter
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| Bench Press | Pectorals, deltoids, and triceps
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| Incline Bench Press | Pectorals, deltoids, and triceps
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| Military Press | Deltoids and triceps
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| Skull Crushers | Triceps
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| Lat Pull-Down | Latissimus Dorsi and biceps
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| Single Arm Row | Trapezius, latissimus doris, and biceps
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| Curls | Biceps
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| Russian Twist | Abs
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| Squat | Quads, hamstrings, and glutes
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| Lunge | Hamstrings and glutes
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| Deltoids | Shoulder
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| Trapezius | Between neck and shoulders on the back of the body
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| Bicep | Front of the upper arm
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| Pectoralis | Chest
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| Triceps | Back of upper arm
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| Flexors | Front of forearm
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| Gluteus Maximus | Back of hips
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| Abdominals | Stomach
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| Hamstring | Back of thighs
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| Quadriceps | Front of thigh
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| Gastrocnemius | Calf
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