Terms 1
consists of a long bar, collars, sleeves, and associated plates; can be adjustable or fixed and typically weighs 45 lbs
What is a barbell?
machine with long cords attached to weight stacks at one end and a handgrip at the other
What is a cable machine?
refers to one complete movement of an exercise, for example, squatting and standing back up is one rep
What is a rep?
process of returning to a pre-exercise state
What is recovery?
"collar" or "clip" used at the end of the barbell to secure the weights and prevent them from falling off during the exercise
What is Always use collars on barbell exercises?
it's common for people to get creative with exercise machines and try to invent new ways to use them, which is not a good idea; use the machine the way it is intended to be used
What is Don't reinvent the wheel?
any exercise that uses your own bodyweight for resistance
What is a bodyweight exercise?
short bars on which weight plates are fixed and secured; can be considered a one-arm version of a barbell; most have their weight written on the side
What is a dumbbell?
the predetermined number of consecutive reps in a row
varying sizes of circular iron weights placed on a barbell to add weight; typically come in the following increments: 2 1/2, 5, 10, 25, 35, and 45 lbs
What are weight plates?
A spotter is there to help you. Any exercise for which you can't set the weights down safely on your own requires a spotter.
What is Have a spotter, when necessary?
as the machine is in a fixed plane and doesn't require any stabilization, it's common for people to increase their speed when performing an exercise; this can lead to a lack of control; always use a slow and controlled rep cadence
What is Stay in control?
any exercise that works more than one muscle group at a time, such as the squat and bench press
What is a compound exercise?
the range of motion possible at a joint, or the ability to use joints and muscles through their full range
What is flexibility?
specific way of performing an exercise to avoid injury, prevent cheating, and increase effectiveness
What is proper form?
the amount of time you take between each set of an exercise, typically 1 to 3 minutes
What is a rest period?
weight selection can be tricky to navigate, especially at first; start light and pick a heaver weight if you can complete all your reps with perfect form
What is Pick the right size weight?
be mindful of where the weight stack is located, where all the moving parts are, etc.
What is Watch your hands and fingers?
any exercise aimed at working only one muscle group at a time, such as the biceps curl and leg extension
What is an isolation exercise?
the maximum amount of force a muscle can exert against some form of resistance in a single effort
What is muscular strength?
the measurement of movement around a specific joint or body part
What is range of motion?
the five main muscle groups
What are abs and core, arms and shoulders, back, chest, and legs and glutes?
most gym machines have multiple adjustments to account for every body type; take advantage of this; the better the machine fits your specific dimensions, the more effective it will be; if the machine is not properly adjusted, it can cause injury
What is Custom fit each machine?
the most common injury complaints associated with lifting weights
What is lower back pain, shoulder pain, and sore knees?
another word for routine, schedule, plan, etc.; refers to the complete number of sets, reps, and exercises performed on a given day
What is a program?
gradual increase of stress placed upon the body during training
What is progressive overload?
continuing a set until the muscle simply cannot contract to complete any additional reps
What is training to failure?
purpose of this warm-up is to increase your core temperature and warm up the whole body
this type of warm-up moves the body through a similar range of motion to what you will do during the workout
What is a specific warm-up?
an activity that should occur after lifting weights