PHRASES, 1UIMS, UPS
& GUIDELINES
BEGINNER’S GUIDELINES
• W ork out at least two tim es a week.
• Include six to eight exercises that train major muscle groups.
• Perform tw o or three sets of at least eight to 12 repetitions.
AEROBIC
Exercise that primarily uses oxygen to burn fuel at low to m oderate levels of intensity. Running
and jogging are exam ples of aerobic exercise.
ANAEROBIC
Exercise that prim arily uses the body’s stored fuel for energy. Intense w eightlifting is an
example of an anaerobic exercise.
ATROPHY
Decrease of a muscle caused by the decrease in the size of its cells because of inactivity.
BALLISTIC STRETCHING
A stretching technique that involves a bouncing or bobbing movement during the stretch. The
final position is not held. This is not a recomm ended stretching technique.
BREATHING
Never hold your breath during any part of an exercise. Holding your breath m ay cause severe
intra-thoracic pressure and raise blood pressure leading to dizziness, blackout or other
com plications. The rule of thum b is to exhale on exertion and inhale on the return part of the
exercise.
CARDIOVASCULAR
Referring to the heart, lungs, and other periphery system s involved in the transport of oxygen
throughout the body.
CHALLENGE YOUR MUSCLES
All strength training should progress gradually, using increases in weight until your goals are
reached. Then, change your workout to include increased reps or a higher weight resistance.
Alter the order of your exercises, perform m ultiple sets or different exercises to maintain
results or reach new goals.
CHANGE ROUTINE
Beginner’s please note: If you want to make changes in the exercise routine that you do,
wait until about the six to eight week point. Advanced lifters m ay want to change routines to
avoid plateus in gaining size or strength.
CIRCUIT TRAINING
Exercise stations that consist of various com binations of weight training, flexibility,
calisthenics, and aerobic exercise.
CONCENTRIC MUSCLE ACTION
The m uscle shortens while contracting against resistance.
ECCENTRIC MUSCLE ACTION
The m uscle lengthens while contracting against resistance.
EXERCISE FREQUENCY
Exercise each m uscle group 2-3 times per week. Allow a minimum of 48 hours rest for each
muscle group worked. If you are doing a total-body workout, three training sessions per
week, perform ed on every second day, is adequate.
EXERCISE LARGE MUSCLES FIRST
You should work your large m uscle groups first (ie. squat, bench press, lat pulldown) before
you exercise your small muscle groups (ie. bicep curls, tricep pressdowns, lateral raises).
EXERCISE PROGRAM DURATION
A weight training routine should take anywhere from 45 minutes to one hour to complete. Add
another 20 to 60 minutes when you include stretching, warm -up, aerobics and cool-down.
GIVE YOUR MUSCLES A REST
You’ll get the most out of strength training if you give your muscles at least 48 hours rest to
recover and rebuild between strength training workouts.
HYPERTROPHY
Enlargement of a muscle caused by an increase in the size of its cells in response to weight
training.
INTENSITY
The degree to which the body is worked during exercise.
ISOKINETIC EXERCISE
Resistance is given at a fixed velocity of m ovement with accom m odating intensity. A machine
that moves you through an entire range of motion at a preset speed and will not change no
matter how much pressure is put forth by the individual.
ISOMETRIC EXERCISE
Contracts the m uscle statically without changing its length. Example: Attem pting to lift a
weight heavier than you can handle, but cannot move.
ISOTONIC EXERCISE
Shortens and lengthens the muscle through a com plete range of motion. This defines weight
training with full range of motion.
MUSCLE FATIGUE
Fatigue is when you can ’t possibly do another rep without sacrificing form.
MUSCULAR ENDURANCE
The ability to perform repetitive m uscular contractions against some resistance.
MUSCULAR STRENGTH
The maximum force that can be applied by a m uscle during a single maximum contraction.
OSTEOPOROSIS
A decrease in bone density.
PLYOMETRIC EXERCISE
A technique that includes specific exercises which encom pass a rapid stretch of a m uscle
eccentrically, followed im m ediately by a rapid concentric contraction of that muscle for the
purpose of facilitating and developing a forceful explosive m ovement over a short period of
time. Examples of these are using m edicine balls for upper extremity and depth jumping for
lower extremeity.
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