FITNESS4SOCCER: Training.: Training glossary.
Aerobics
A low-intensity, sustained activity that relies on oxygen for energy. Aerobic activity builds endurance, burns fat and
conditions the cardiovascular system. To attain an aerobic effect you must increase your heart rate to 60-80 percent
of your maximum heart rate, and maintain that for at least 20 minutes. Examples of aerobic exercise include
running, brisk walking, bicycling, swimming and aerobic dance.
Anaerobics
High-intensity exercise that burns glycogen for energy, instead of oxygen. Anaerobic exercise creates a temporary
oxygen debt by consuming more oxygen than the body can supply. An example of anaerobic exercise includes
weight lifting.
Bar
The metal rod that forms the handle of a barbell or dumbbell.
Barbell
A basic piece of equipment used in strength training. A barbell consists of a bar, sleeve, collars and
weights or plates. Barbells can be of a fixed weight or a variable weight.
BMR
Basal metabolic rate. The number of calories consumed by the body while at rest. It is measured by the rate at which
heat is given off, and is expressed in calories per hour per square meter of skin surface.
Burn
The sensation in a muscle when it has been worked intensely. It is caused by fatigue by-products and microscopic
muscle tears.
Circuit Weight Training
A routine which combines light to moderate-intensity weight training with aerobic training. A circuit routine typically
consists of 10-15 stations set up at close intervals. The object is to move from station to station with little rest
between exercises, until the entire circuit has been completed.
Collar
The clamp that holds the weight plates in position on a bar. There are inner collars and outer collars.
Contraction
The shortening of a muscle that occurs while performing an exercise.
Cut Up
A body that carries very little fat and is highly muscled.
Definition
A term that describes a muscle that is highly developed, the shape of which is clearly visible. A cut up muscle.
Dumbbell
A one-handed barbell. Dumbbells are shorter and generally of a lighter weight than barbells.
Exercise
In weight training, the individual movements performed during a routine. In general, the movements required to
complete a workout.
Failure
Being unable to complete a movement because of fatigue.
Fatigue
Physical weariness resulting from exertion.
Flexibility
The ability of a bone joint or muscle to stretch. Good flexibility refers to an advanced degree of limberness in the
joints and muscles. Flexibility can be improved with regular stretching exercises.
Hypertrophy
The increase in size of a muscle as a result of high-intensity weight training.
Intensity
The amount of force -- or energy -- you expend during a workout.
Isolation
In weight training, confining an exercise to one muscle or one part of a muscle.
Maximum Heart Rate
The fastest rate at which your heart should beat during exercise. To find your maximum rate, subtract your age from 220.
Overload
The amount of resistance against which a muscle is required to work that exceeds the weight which it normally handles.
Plates
The metal or vinyl-covered discs that add weight to a barbell.
Progression
To systematically increase the stress a muscle endures during an exercise. Progression is achieved in one of three ways: by increasing the
weight in an exercise, by increasing the number of repetitions performed in one set, by increasing the number of sets, or by decreasing the rest interval between sets.
Pumped
The swelling that temporarily occurs in a muscle immediately after it has been exercised.
Repetition, or Rep
One repetition of an exercise. Each individual movement of an exercise.
Resistance
The actual weight against which a muscle is working.
Rest Interval
A pause between sets that allows the body to recover and prepare for the next set of exercises.
Ripped
A term that means a body has clearly visible muscles and very little fat.
Routine
A defined schedule of exercises, either aerobic or weight training.
Set
A cluster of repetitions, performed without rest, in a weight training routine.
Sleeve
Part of a barbell. A hollow tube that slides over the bar and is often scored to provide a better grip.
Spotter
Someone who stands nearby to assist you when performing an exercise.
Sticking Point
The point in time when a muscle will resist hypertrophy, no matter how hard you work it. Sticking points are normal. Hypertrophy usually resumes after a short period of dormancy, or if you change your routine.
Strength Training
Exercise specifically designed to work the muscles and make them larger and stronger. See weight training.
Stretching
Exercise which increases the ease and degree to which a muscle or joint can turn, bend or reach.
Target Heart Rate
In aerobics, the speed at which you want to maintain your heartbeat during exercise. Find your target heart rate by multiplying your maximum heart rate by .6 (for 60%), by .7 (for 70%) and by .8 (for 80%). Your heart rate should stay between 60 and 80% of your maximum heart rate for at
least 20 minutes.
Training to Failure
Continuing a set until your muscles cannot complete another repetition of an exercise.
Weight
The amount of resistance against which a muscle is asked to work. The number of pounds used during an exercise.
Weight Training
A form of exercise in which muscles are repeatedly contracted
against a weight to reach fatigue. Weight training reshapes the body and builds muscle.
Workout
A planned series of exercises.
