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Definitions
Encyclopedia
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Definitions
Aerobic
Muscles are kept using oxygen (e.g., jogging long distance).
Anaerobic
Exercise bout so strenuous the muscles lack sufficient oxygen (e.g., sprinting).
Anaerobic Threshold Heart Rate (ATHR)
The heart rate upon reaching the physiological point when the body produces more lactate than it can synthesize. The primary benefit is to increase your body’s ability to metabolize lactic acid so you can train harder before the onset of lactate accumulation pain and oxygen debt.
Basal Metabolic Rate
Minimum energy required to maintain life functions of the body at rest.
Circuit Training
Series of
strength exercises repeating one after the other with little or no rest
between exercises.
Concentric Muscle Contraction
Shortening of the muscle fibers.
Combine Set
Two exercises for the same muscle groups performed in sequence with little
or no rest between exercises (e.g., overhead tricep extension and dumbbell
kickback).
Concentric Tempo (rep speed)
The amount of time it takes to shorten the muscle (positives).
Drop Set
Decreasing resistance with little or no rest between sets (e.g., rep 10 with
50 pounds, immediately drop the weight to 35 pounds, rep 10, immediately
drop the weight to 20 pounds, rep 10 and rest).
Duration
The length of time exercising.
Duration Training
The length of time exercising.
Eccentric Muscle Contraction
Lengthening of the muscle fibers.
Eccentric Tempo (rep speed)
The amount of time it takes to lengthen the muscle (negatives).
Endurance
Continued activity over a long period of time.
Endurance Zone
20+ repetitions.
Exercise Heart Rate (EHR)
The target heart rate optimal for exercise benefits.
Frequency
The number of workouts completed per day or week.
Giant Set
Three exercises for the same muscle groups performed in sequence with little
or no rest between exercises (e.g., dumbbell curl, cable curl, preacher
curl).
Heart Rate Reserve (HRR)
The total number of beats between the resting heart rate and maximum heart rate.
Hypertrophy (increase muscle size) Zone
8-12 repetitions.
Intensity
The level of exertion or effort.
Interval Training
Training short but regularly repeated bouts of exercise with adequate
periods of rest (e.g., sprinting on a treadmill).
Karvonen Training Heart Rate (THR)
Recommended by the American College of Sports Medicine; includes resting heart rate in the formula to determine the training levels.
Maximum Heart Rate (MHR)
The highest number of times the heart can contract in a single minute.
Maximum Strength Zone
1-8 repetitions
Mode
Equipment being used during exercise.
Negative Repetition
See Eccentric tempo.
Overload Principle
Progressively increasing intensity of the training as the individual’s fitness capacity increases.
Periodization
An annual program divided into training phases of low, medium, and high intensity.
Positive Repetition
See Concentric Tempo.
Pyramid Set
Progressing from light to heavy resistance while decreasing the number of
reps.
Rate of Perceived Exertion
Borg scales, visual charts used to keep exerciser in their effective training zone.
Recovery Heart Rate (Recovery HR)
The drop in heart rate between stopping exercise and the time it takes for the heart rate to return to the pre-exercise level.
Recovery Time
Amount of rest between a given exercise or set of exercises.
Reps (Repetitions)
The number of times an exercise movement is performed within a set.
Repetition Maximum
The number of repetitions a muscle group can lift before fatiguing.
Resting Heart Rate (RHR)
The number of beats in one minute, during complete rest. Taken before you get out of bed in the morning, for several mornings.
Safety Heart Rate (Safety HR)
The heart rate for beginners. Usually 60% (or less) of the MHR. It’s the least amount of stress you can place on your heart and still receive benefits.
Set
A segment of consecutive repetitions done without rest until a certain
number is reached or muscles fatigue.
Split Routine
Training different body parts on alternate days.
Standard Set
Exercise performed with a standard exercise prescription of weight, set(s),
rep(s), tempo, and rest between sets.
Strength/Endurance Zone
12-20 repetitions.
Sub Recovery Time
Super Circuit Training
Series of strength and aerobic exercises repeated one after the other with little rest.
Super Set
Two exercises for different muscle groups performed in sequence with little
or no rest between exercises (e.g., leg ext., leg curl).
Tempo (rep speed)
The speed of muscle contraction during a given exercise.
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(pos) [also see "Concentric Tempo" above]
- time it takes to shorten the muscle being trained
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(neg) [also see "Eccentric Tempo" above]
- time it takes to lengthen the muscle being trained
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