Aerobic
Exercise / Cardiovascular Exercise: With oxygen. any activity that is rhythmic and
repetitive and continues for a period of 15-20 minutes
(or longer) with moderate intensity and long in duration.
Anaerobic: Without
oxygen. Exercise that is high in intensity and short
in duration. The exercise is so high in intensity
that your body cannot provide enough oxygen to continue
the exercise. Therefore you start breathing heavily
(your body is telling you to bring in more oxygen)
and you fatigue quickly (short duration).
Breathing: It is important not to hold your breath while weight training.
Exhale on
the hard part of the movement, for example
during the upward motion of a bicep curl. Inhale on the the easy portion, for example, on the way down.
Cardiovascular
Endurance:
A measure of how long your heart and lungs can perform aerobic
work.
Circuit: Circuit or “circuit training”
refers to the sequential use of specific machines.
Duration: Amount of time to complete any given
workout.
Failure: Refers to the muscles not being able
to complete another rep with good form. Your last rep should be difficult
to complete for best results.
Free
weights:
Includes dumbbells, barbells, and plates. Barbells are the long bars (which
weigh 45 lbs) on which you can put plates to increase
the weight. Dumbbells come in pairs and can be held
in each hand. Plates are the weights that you put on barbells.
Frequency: How often the activity is performed.
Intensity: The level of difficulty of the exercise.
Selectorized Equipment (Also known as: Machines): Most feature a stack of weight that allows you to adjust the
weight by inserting a pin. They are quick and easy
to use, generally safe, and offer muscle isolation.
Muscular
Endurance:
A measure of how long your muscles can contract against a
force.
Muscular
Strength:
Maximum amount of force your muscle can produce during contraction.
Repetition
or Rep:
It is one complete movement through a given range of motion
of an exercise.
Rest
Intervals:
A measure of the time between your sets.If
you are trying to improve your strength, rest 2-3
minutes between sets. If your main goal is muscle size, rest about 60-90 seconds. If
you are after general health/toning/fat loss, then
aim for no longer than 20-45 seconds rest.
Resistance: Refers to the amount of weight used for an exercise.
Set: A group of repetitions. For example, if you curl a dumbbell
12 times, you've done 1 set of 12 reps.
Super
Set:
Performing two different exercises
back-to-back with little rest between them.
Warm
Up:
5-10 minutes of light aerobic activity before a workout.
