NAME:
MR. CRISAFI
BASIC TERMS & WEIGHT TRAINING IDEOLOGIES
TERMS
MEANING
REPETITION (REP)
Completion of a movement through full ROM, consisting of a concentric, eccentric and isometric phase.
SET
Number of reps without rest
1 REP MAX
Maximum amount of weight a person can lift once with a specific exercise
CONCENTRIC
CONTRACTION
ECCENTRIC
CONTRACTION
The shortening of a muscle, while fibers are being engaged
The lengthening of a muscle, while fibers are being engaged
ISOMETRIC CONTRACTION
The point at which mucle fibers are being engaged, but there is no change in musclar length
OVERLOAD PRINCIPLE
To gain (strength, endurance, size, density) you must increase the stress of that specific system (Progressive Resistance Exercise)
LATERAL
ANTAGONIST
AGONIST
The act of moving something away from the medial plane of the body ‐ to the left or right.
Muscles that work against eachother in any given movement ‐ Biceps & Triceps
Muscles that work together in any given movement ‐ Pectoralis Major & Triceps
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DIFFERENT WORKOUTS FOR DIFFERENT PEOPLE
TYPE OF WORKOUT
CIRCUIT TRAINING
PYRAMID
EXPLAINATION OF THE WORKOUT
Toning, no rest between sets.
Best to go upperbody, lowerbody, etc. (Hit large groups first)
Muscle building; as sets progress ‐ weight increases as reps decrease and then vice versa SUPERSET
Muscle building/toning ‐ 2 exercises performed in 1 set
PUSH-PULL
Muscle building/tonight ‐ all pulling exercises one day, pushing exercises another day.
Strength ‐ focus reps on eccentric motions (creates the most soreness)
NEGATIVES
PLYOMETRICS
Toning/power ‐ explosive jumping or pushing types of activities
PRE-EXHAUSTION
Fatigue smaller muscles involved in a larger muscles exercise
ANTAGONIST MUSCLE
SPLIT
Working two muscle groups that go aginst each other ‐ Chest & Back
Working two muscle groups that work together to achieve ‐ Chest & Triceps
AGONIST MUSCLE SPLIT
BASIC TERMS & WEIGHT TRAINING IDEOLOGIES
EXERCISE (LIFT)
MUSCLE GROUP
PUSH/PULL
BENCH PRESS
PECTORALIS MAJOR
PUSH
PULL UPS
LATISSIMUS DORSI
PULL
MILITARY PRESS
DELTOIDS
PUSH
SQUAT
GLUTEUS MAXIMUS & QUADRICEPS
PUSH
TRICEP PULL-DOWN
TRICEPS
PUSH
BICEP CURLS
BICEPS BRONCHII
PULL
LUNGES
QUADRICEPS
PUSH
PUSH UPS
PECTORALIS MAJOR
PUSH
LAT PULL-DOWNS
LATTISIMUS DORSI
PULL
SHRUGS
TRAPEZIUS
PULL
LEG CURLS
HAMSTRINGS
PULL
LEG EXTENSIONS
QUADRICEPS
PUSH
DIPS
PECTORALIS MAJOR & TRICEPS
PUSH
ROWS
LATTISIMUS DORSI
PULL
LATERAL RAISES
MIDDLE DELTOIDS
PUSH
HAMMER CURLS
BICEPS BRONCHII & FOREARMS
PULL
SKULL CRUSHERS
TRICEPS
PUSH
CALF RAISES
CALVES
PUSH
HYPERTENSIONS
LOWER BACK (SPINAL ERECTUS)
PULL
KICKBACKS
TRICEPS
PUSH
HANGING KNEE RAISES
ABDOMINALS
PULL