Trojan VISION 360 - Training Terms; Exercise Terms

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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 at chest Set handle to bicep height. Grasp the
press horizontalhandles.Extendarmsuntil
they are straight. Inhale as you push, and
squeezechestmuscles.Exhaleasreturn
to start position slowly and controlled.
Seated chest y’s Grasp the chest y handles. Keeping arms
straight contract chest and bring hands
together in front of you. Inhale as you
 push.Exhaleasreturntostartposition,
and allow a full stretch.
Standing bicep Grasp the lower bar in an underhand
curls grip.Keepingelbowstuckedin,and 
stationary by your side, curl arms
 upwards.Inhaleasyoupull.Exhaleas
return to start position.
Reverse grip Grasp the lower bar in an overhand
Standing bicep curls grip.Keepingelbowstuckedin,and 
stationary by your side, curl arms
 upwards.Inhaleasyoupull.Exhaleas
return to start position.
5.EXERCISES: