ExRx.net : Weight Training Glossary (original) (raw)
Exercise Classification
Basic
A principal exercise that can place greater absolute intensity on muscles exercised relative to auxiliary exercises. Basic exercises tend to have more of the following characteristics:
- gravity dependent
- inclusion or shift of resistance through multiple muscle group throughout the range of motion
- e.g. bench press: front deltoid to pectoralis major to triceps
- natural transfer of torsion force to compression force (e.g., lockout on squat, bench press, etc.) or tension force (e.g. extension of arm curl) to the bone(s) and joint(s) during full range of motion
- Also see angle of pull
Auxiliary
An optional exercise that may supplement a basic exercise. Auxiliary exercises may place greater relative intensity on a specific muscle or a head of a muscle. The classification of a weight training exercise as Basic or Auxilliary can depend on the context of other exercises. Therefore the same exercise can serve as a basic exercise in one program whereas it could be an auxiliary exercise in another program. Auxiliary exercises are also known as an accessory lifts.
Compound
- An exercise that involves two or more simultaneously joint movements.
Isolated
- An exercise that involves just one discernible joint movement.
| Weight Training Exercise Classification | Utility | ||
|---|---|---|---|
| Basic | Auxiliary | ||
| Mechanics | Compound | Many | Some |
| Isolated | Some | Many |
Closed Chain
An exercise or movement in which the end segment of the exercised limb is fixed, or the end is supporting the weight. Most compound exercises are closed-chainmovements.
Open Chain
An exercise or movement in which the end segment of the exercised limb is not fixed, or the end is not supporting the weight. Many isolated exercises are open-chain movements.
Functional
An exercise which allows one to gain motor development or strength in a manner in which it is used in the execution of a particular task (eg: specific sport skill, occupational task, or daily activity).
Push
Movement away from center of body during the concentric contraction of the target muscle. Isolated movements are classified by their compound counterparts.
Pull
Movement toward center of body during the concentric contraction of the target muscle. Isolated movements are classified by their compound counterparts.
Weight Training Prescription
Set, Reps, Workload Shorthand
- Sets x Rep Range
- 2 x 8-12
- Sets x Reps x Resistance
- 2 x 10 x 120 kg
- Sets x Relative Workload
- 2 x 80% 1RM
Intensity (I)
The amount of weight used, percentage of one repetition maximum, or the effort used during the exercise. Also see Aerobic Intensity.
Frequency (F)
The number of workouts per week (or unit time) or number times a muscle group is trained per week (or unit time). Also see Aerobic Frequency.
Duration (D)
The time from the beginning to the end of the workout. Duration may also describe other time components such time under tension or Volume (see below). Also see Aerobic Duration.
Volume (V)
Total amount of work performed in a training phase (workout,
week, month, etc). Methods of calculating include:
- number of repetitions or sets performed in a workout
- product of resistance and repetitions (eg: 10 reps * 45 kg = 450 kg)
- total work (eg: 445 N * 1 m * 10 reps = 4450 J)
Also see Aerobic Volume.
Rest Between Sets and Exercises
Influences energy recovery and training adaptations.
Repetition Velocity
Speed of repetition, cadence, or time under tension
Tempo Training Shorthand(seconds)
- 2 point tempo
- Eccentric / Concentric
- Example: 3/2
- 3 point tempo
- Example: 3/0/2
- Eccentric / Stretched / Concentric
- 4 point tempo
- Example: 3/0/2/1
- Eccentric / Stretched / Concentric / Contracted
See Types of Muscular Endurance and Types of Muscular Strength. Also see Weight Training Guidelines and Aerobic Exercise Prescription Components.
Hypertrophy
An increase in muscle size
Hyperplasia
An increase in muscle cell number
Atrophy
A decrease in muscle size
Abbreviations
- 1RM = One Repetition Maximum
- AS = Assisted
- BB = Barbell
- BP = Bench Press
- BW = Body Weight
- CG = Close Grip
- CB = Cable
- CT = Circuit Training
- DB = Dumbbell
- DL = Deadlift
- DOMS = Delayed Onset Muscle Soreness
- Ex = Exercise
- ExRx = Exercise Prescription
- FSQ = Front Squat
- GM = Good Mornings
- GHR- Glute-Ham Raise
- HIT = High Intense Training
- IBP = Incline Bench Press
- LV = Lever
- OHP = Overhead Press
- OHSQ = Overhead Squat
- MP = Military Press
- NG = Narrow Grip
- PR = Personal Record
- R = Resistance
- Rep = Repetition
- RM = Repetition Maximum
- ROM = Range of Motion
- RDL = Romanian Deadlift
- SLDL = Stiff or Straight Legged Deadlifts
- SM = Smith Machine
- SL = Sled
- SQ = Squat
- TUT = Time under Tension
- WG = Wide Grip
- WT = Weight or Weighted
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