Trojan CHALLENGER 140 - TRAINING TERMS; EXERCISE TERMS; Seated pec deck

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5. ExErcisE TErMs
Seated pec deck Seated on the equipment, place elbows
and forearm onto pads. Inhale and
squeezepadsforwardandtogether
applying force through the elbows and
forearms.Exhaleandreturntostart
allowing a full range and stretch.
Seated chest press Seated on the equipment, grip the
lower chest grips in an overhand grip,
palms facing the oor. Inhale and push
barforward,exhaleandreturnbars
back.
4.TRAININGTERMS
Pleasefamiliarizeyourselfwiththefollowingtermsbeforeyoustartexercising.
These terms are refered to in the inidivdual training programs.
Duration
Inagymprogramthiswillrefertotheworkouttimeoftheentireprogram
Intensity
This will refer to the amount of weight used, and the amount of rest given between each set of a
exercise
Type
Refers to the type of training , ie strength, resistance, cardio etc.
Reps/
Repetitions
A single cycle of lifting and lowering a weight
Sets
A number of reps performed together ended with a rest period is refered to as a set
Tempo
Istherateandspeedatwhicharepisexecuted,ithas3stages,thepush/pull,thepauseandthereturn
motion
eg. 2:1:3 - 2 seconds to complete ‘push/pull’, 1 second pause, 3 seconds to return to start position
% of max.
Isdeterminedas%of1repetitionofmaxweightapersoncanpushforanygivenexerciseeg.ifyou
weretopress100kgforonlyonerepasyourmax,yourtrainingweightfor45%ofmaxfor10reps
wouldbe45kgpushed10times
Superset
Thisreferstodoingthe2ndexerciseimmediatelyaftercompletingtherstexercisewithoutpausing
Seated leg Sitontheseatandslotyourankles
extensions behindtheanklepad.Inhaleandraise
 legstohorizontal.Exhalewhilelowering
legs to start.