Weight Training Terms Muscular Strength – The ability of the muscle to exert maximal force against a resistance. Muscular Endurance – The ability of the muscle to contract repeatedly, with a submaximal force. Repetition Maximum – the most weight lifted for a given number of repetitions, used to measure muscular strength. Written as 1RM, referred to as your “max.”  Load – the amount of weight lifted. Always a percentage of 1RM.  Repetition – The number of times a given exercise is performed.  Set – A completed number of repetitions performed consecutively without resting.

 Overload – Placing greater stress on the body than what it is accustomed to.  Specificity – Selecting particular exercises or training methods to match particular outcomes desired.  Slow Twitch Fibers – red muscle fibers, developed with aerobic exercise. Low to moderate intensity, long in duration. Fast Twitch Fibers – white muscle fibers, developed with anaerobic exercise. High intensity, explosive exercises, short in endurance.  Hypertrophy – The enlargement of the muscle.  Atrophy – Decrease in the size of the muscle.  Ergogenic Aid – Performance enhancing supplement or drug

Free Weights vs. Machines

Advantages of Free Weights Cost Cost More like real life activities More like real life activities Variety Variety Portability Portability Balance, stabilizing muscles Balance, stabilizing muscles One size fits all One size fits all

Advantages of Machines Safety Safety Selection, a few exercises can only be performed with machines. Ex: Lat pulldown, leg curls, etc. Selection, a few exercises can only be performed with machines. Ex: Lat pulldown, leg curls, etc. Isolation Isolation Time Time Rehabilitation Rehabilitation