Bodybuilding Glossary

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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 dependant 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. Compound An exercise that involves two or more 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-chain movements. 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 exercise 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 the 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 Example: 3/2 Eccentric / Concentric 3 point tempo Example: 3/0/2 Eccentric / Stretched / Concentric 4 point tempo Example: 3/0/2/1 Eccentric / Stretched / Concentric / Contracted Hypertrophy An increase in muscle size Hyperplasia An increase in muscle cell number Atrophy A decrease in muscle size

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