Weight Training Terminology

Weight Training Terminology

Repetitions
(Reps) One complete exercise movement from start to finish. I.e. Bicep Curl from having the weight move from your side to your shoulder would represent “one” repetition.

Resistance
(Load) The amount of weight used in the exercise.

1RM
One repetition of the maximum weight you can lift (only once). Therefore when we talk about 60% of 1RM we are simply referring to 60% of the maximum weight you can lift.

Sets
The number of reps of an exercise that can be performed before fatigue sets in.

Range of Motion
Each exercise is performed through the full range of the joint movement.

Progressive Overload
Completing an exercise until the exercise becomes easier. Once this is achieved the load or resistance should be slightly increased.

Isotonic Training
Isotonic simply means “equal tension”. Isotonic normally refers to the common movement of moving a resistance or weight in training. There are two types of isotonic contractions. Eccentric and Concentric.

 Eccentric is when the muscle develops tension while lengthening.
 Concentric is when the muscle develops tension when shortening.

I.e. In a Bicep Curl the upward direction would be Concentric. The downward movement is an Eccentric movement.

Periodization
Periodization is the process of varying a training program at regular time intervals to bring about optimal gains in weight training.

Periodization normally is a way to vary the intensity and volume of your workouts. It normally begins with a period of low intensity and high volume (reps 12-20 range with light loads) and finishes with high intensity and low volume (reps 1-8 with very heavy weights). The progression would normally be between 8-12 weeks then changing your program after this time period.

Compound Movements
A compound movement is when an exercise is performed over more than one joint and involves more than one muscle group. I.e. A squat is a compound movement involving the ankle, knee, hips and vertebrae. Other compound movement include:

 Up right Rows
 Dead Lift
 Shoulder Press
 Dips
 Pull ups
 Bench Press
 Lunges/Leg Press/Hack Squat

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