"Where Sport, Exercise and Health Meets Psychology"

A

Abduction
Abduction is movement away from the central axis of the body. Example: Bringing your arms up to the sides is abduction at the shoulder.

Abductor
An abductor is a muscle whose contraction results in moving a limb away from the central axis of the body. Example. The deltoids (shoulders) are abductors when they contract and move your arms up and away from your sides.

Abdominals (Abs)
The muscles of the stomach. Their function is to draw the base of the ribcage and the hips towards each other, as occurs when performing crunches. Note that conventional sit-ups are performed largely by the iliopsoas (hip flexors) muscles.

Adduction
Adduction is movement of a limb towards the central axis of the body. Example: Bringing your arms towards your sides or your legs together. Opposite of abduction.

Adductor
An adductor is a muscle that acts on a joint to bring a limb closer to the central axis. An example would be the Lats during a Chin-up.

Adductors
The group of inner thigh muscles is often referred to as the adductors. This group consists of adductor brevis, adductor magnus, adductor longus, pectineus and gracilis.

Adipose Tissue
Tissue comprised of fat storing cells. Bodyfat.

Anabolic
A state in which growth or repair is occurring.

Anaerobic
Without or not requiring oxygen. Example: When the body produces energy without the use of oxygen this is known as anaerobic metabolism.

Antagonist
The opposition. Antagonist muscles or chemicals oppose and balance the action of another muscle or chemical (the agonist). An Antagonist Muscle may also be called a stabilizer or synergist.

B

Ballistic
A bouncing movement. Movement due to momentum rather than muscular control. Ballistic stretching involves "throwing" a body part in order to stretch a joint beyond the range of motion attainable through controlled muscular contraction such as when "bouncing" at the bottom of toe-touches. It is an effective technique for causing injury to connective tissue, which can reduce flexibility rather than enhance it.

Barbell
A straight or curved bar typically five to seven feet in length designed to have weights placed on the ends. A standard seven-foot Olympic (takes plates with 2" holes) barbell weighs 45 pounds, not including collars.

Basal Metabolic Rate
The rate at which the body burns calories while awake but at rest (usually measured in calories per day).

Bench
A piece of gym equipment with a horizontal or mostly horizontal top surface designed to be sat upon or lain upon while performing an exercise. Benches may be flat, inclined (angled so that an exerciser lying on the bench would have his head higher than his hips), or declined (angled so that an exerciser lying on the bench would have his head lower than his hips).

Bench Press
A common exercise for the chest and triceps.

Bent Over Row
An exercise for the back, lats and biceps.

Biceps Brachii
The familiar "make a muscle" muscle that flexes the elbow joint. Additionally, the biceps supinates the forearm and helps raise the upper arm at the shoulder.

Biceps Femoris
The large, two-headed muscle on the back of the thigh. Contracting this muscle flexes the knee and also extends the hip.

Bio-Electrical-Impedance ( BEI)
The resistance of a path through the body (typically measured between the feet and/or hands), most often used to estimate bodyfat percentages because fat conducts electricity more poorly than muscle

Bodybuilding
Lifting heavy objects that don't need to be moved in an effort to increase muscle size, definition and symmetry.

Body Fat
Tissue comprised of fat cells that store energy. Body fat is generally expressed as a percentage of total body weight or total body mass.

Body Mass Index (BMI)

Yet another way of approximating body composition for use in large-scale medical studies and for health reports to refer to in the popular press. This particular measure is calculated by dividing your mass in kilograms by the square of your height in meters.

Box Squat
A variation on the squat performed with a bench, box, or other solid object under the lifter that stops the decent at the bottom. This can cause excessive compression of the spine and possibly lead to injury.

C

Cable ( Cable Machine/Cable Stack)
An exercise machine in which the lifter pulls on a handle attached to a cable. The main difference between an exercise in which the resistance is transmitted through a cable rather than being done with free weights is that the force is in the direction of the cable rather than always pointing downwards. For example, when using a cable machine to perform curls, the cable may continue to provide resistance at the top of the movement while the resistance the biceps must work against when lifting free weights is minimal when the forearm is at or near vertical.

Calf
The muscle on the back of the lower leg responsible for extending the ankle and flexing the knee. The calf muscle has two heads, which connect at the bottom and attach to the heel: the gastrocnemius, the top of which attaches above the knee joint, and the soleus which attaches below.

Calipers
An instrument used to measure skinfold thickness and calculate approximate body fat percentage.

Calorie
A unit of energy, equal to the amount of energy needed to heat one gram of water one degree Celsius. In common usage, the "calories" most often refer to kilocalories (also known as Kcal or "food calories") which are really 1000 calories.

Cambered Bar
A barbell with most of the middle offset; used to increase the range of motion in bench pressing and also very effective for avoiding scraped knees while deadlifting and for letting the arms hang straight down during shrugs.

Carbohydrate
Digestible food components such as starches and sugars that are composed of carbon, hydrogen, and oxygen, but not nitrogen. Carbohydrates are the main constituent of most vegetables and fruits, provide four calories per gram, and are present only in small quantities in animal products.

Carb-Load (Carbohydrate-Load)
After any period of carbohydrate depletion, particularly as part of a cyclic ketogenic diet, the consumption of large quantities of carbohydrates with the intent of saturating muscle glycogen stores.

Chin-Ups
A classic exercise where you pull your whole body weight upwards with your arms until your chin just clears the bar.

Circuit Training
A sequence of exercises performed one after the other with little rest in between. Think of it as being somewhere in between traditional aerobics and traditional weight training.

Collars ( Weight collars)
Any kind of sleeve which may be slipped over the end of a weight bar after the plates have been put on and then tightened to hold the plates securely on the bar. This prevents plates from slipping off the end of the bar, shifting position, or rattling during the exercise.

Compound Movement (Compound exercise)
An exercise that targets more than one muscle or muscle group simultaneously; usually the movement involves flexing or extending at least two joints. Lat pulldowns, squats and bench presses are compound movements.

Concentration Curls
A type of bicep curl performed one-handed with a dumbbell, the torso leaning far forward and the elbow either directly below the shoulder or somewhat behind. Usually the upper arm is supported by the inner thigh of the lifter, though this is not required.

Concentric
The muscle reduces in length as it contracts. Example: During a bicep curl the bicep contracts concentrically (the muscle shortens) as the weight is lifted.

Cramp (Muscle cramp)

A painful, involuntary muscular contraction or pain in the muscle due to hypoxia or toxins.

Creatine
Naturally occurring in muscle tissue, creatine functions as a secondary reservoir for short-term energy to be drawn upon when ATP (adenosine triphosphate) stores--the energy storage molecule that drives muscular contraction--are depleted. Supplemental creatine monohydrate added to the diet will increase the concentration of creatine phosphate within muscle tissue which may increase one's ability to perform brief, high-intensity exercise.

Crunches
An abdominal exercise performed by "curling" the midsection to draw the base of the ribcage and the hips as close together as possible; the hip joints themselves should not move during the movement and are usually held at a 90-degree angle by putting the lower legs on a chair or bench with one's back on the floor.

D

Deadlift
An exercise for the hamstrings and back.

Definition
Visibility of the shape and detail of individual muscles as occurs in individuals with low body fat.

Deltoids (Delts)

The shoulder muscles, which are divided into three heads: anterior, medial, and posterior

Diabetes
Type II diabetes is a condition in which the body has become desensitized to insulin. This causes blood sugar to rise and many associated complications. Type I diabetes is a much less common disease in which the body not produce sufficient amounts of insulin.

Distal

Furthest to the center, to the midline, or to the point of attachment. The opposite of proximal.

Diuretic
A drug that increases the rate at which water is excreted through the kidneys

Dumbbell
A short bar with fixed or changeable weights mounted on each end with enough space in between to grip with one hand. The term "dumbbell" comes from the practice of demonstrating strength by lifting heavy cast metal bells (like the Liberty Bell, only smaller and not cracked). A "dumb bell" was a bell made without a clapper so that it would not ring through one's show of physical prowess. Eventually, any weight meant to be hefted with one hand was referred to as a "dumbbell" and after what we now think of as being a dumbbell shape became standard, the word "bar bell" or "barbell" was coined to refer to a similar weight with a central bar long enough to be held easily with two hands.

E

Eccentric
The muscle contracts as it lengthens. Example: During a bicep curl the bicep contracts eccentrically as the weight is lowered.

Electrolytes
Minerals such as sodium, potassium, magnesium, and calcium used by cells in the creation and elimination of membrane potentials used to propagate nerve impulses and muscular contraction

Enzyme
A protein catalyst; enzymes are essential for digestion and both the synthesis and breakdown of proteins, hormones, and other substances in the body.

Ephedra
An herb, also known as Ma Huang and "Mormon Tea" containing ephedrine and pseudoephedrine

Ephedrine
A common beta agonist used to relieve the symptoms of asthma; it dilates bronchial passages and is also a stimulant

Epinephrine
Also known as adrenaline, epinephrine is a sympathomimetic hormone produced by the adrenal glands that accelerates heart rate, constricts blood vessels, raises blood pressure, dilates breathing passages, and accelerates the peristaltic motion of the muscles lining the intestines.

Ergogenic
Tending to increase muscular power, endurance, or size

Essential Amino Acids
Amino acids which cannot be synthesized by the body from other amino acids and, thus, must be present in the diet: leucine, isoleucine, lysine, methionine, phenylalanine, tryptophan, and valine

Essential Fatty Acids
Unsaturated fatty acids which cannot be synthesized by the body and are used as the starting point for the biosynthesis of necessary metabolic and hormonal chemicals.

Estrogen (Estrogenic)
There is no one hormone named "estrogen"; estrogens are hormones that induce or accentuate female sexual characteristics (as well as performing other functions, depending on the specific hormone). Estrogens include estrone, progesterone, and estradiol. "Estrogenic" means "tending to induce the same effects that estrogen does"; while chemicals that mimic testosterone are almost nonexistent in nature, our food supply, and our environment, estrogenic chemicals are common. Some of these, such as genestein (found in soy) have gotten considerable press coverage because they are weak estrogens, meaning that while they can occupy an estrogen receptor , they do not stimulate the receptor to as great an extent as the body's own estrogens would, which can reduce one's risk of estrogen-related cancers and tumors, most notably breast cancer.

Extension
The act of straightening a joint or returning a joint to its anatomical position.

EZ-Curl Bar
A short barbell with a shaft bent like a stretched-out 'w' typically used for performing curls with the hands turned inward more than they would be using a straight bar, putting less strain on the wrists. A typical Olympic EZ-curl bar weighs around twenty pounds, though there's no "official" standard weight. Standard (takes plates with 1" holes) versions would be lighter, typically ten to fifteen pounds.

F

Failure
The point in an exercise where you can't physically continue the movement in good form.

Fast-Twitch Muscle Fibres
Muscle fibers that produce energy by breaking down glycogen in the absence of oxygen. They produce rapid contractions, but create lactic acid as a by-product. Some fast-twitch fibers are convertible to non-lactate producing slow-twitch fibers.

Fat
Fats are organic compounds that are made up of carbon, hydrogen, and oxygen; they are the most concentrated source of energy in foods. Fats belong to a group of substances called lipids. Fats come in liquid or solid form.

All fats are combinations of saturated and unsaturated fatty acids. Fats can be called very saturated or very unsaturated depending on their proportions. Fat is one of the three nutrients (along with protein and carbohydrates) that supply calories to the body. Fat provides 9 calories per gram, more than twice the number provided by carbohydrates or protein.

Fat is essential for the proper functioning of the body. Fats provide the "essential" fatty acids, which are not made by the body and must be obtained from food. Linoleic acid is the most important essential fatty acid, especially for the growth and development of infants.

Fatty acids provide the raw materials that help in the control of blood pressure, blood clotting, inflammation, and other body functions.

Fat serves as the storage substance for the body's extra calories. It fills the fat cells (adipose tissue) that help insulate the body. Fats are also an important energy source. When the body has used up the calories from carbohydrate, which occurs after the first 20 minutes of exercise, it begins to depend on the calories from fat.

Healthy skin and hair are maintained by fat. Fat helps in the absorption, and transport through the bloodstream of the fat-soluble vitamins A, D, E, and K.

Saturated fats - These are the biggest dietary cause of high LDL levels ("bad cholesterol"). When looking at a food label, pay very close attention to the % of saturated fat and avoid or limit any foods that are high (for example, over 20% saturated fat). Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats. They are also found in some vegetable oils - coconut, palm, and palm kernel oils. (Note: most other vegetable oils contain unsaturated fat and are healthy.)

Hydrogenated fats - refers to oils that have become hardened (such as hard butter and margarine). Foods made with hydrogenated oils should be avoided because they contain high levels of trans fatty acids, which are linked to heart disease. (Look at the ingredients in the food label.) The terms "hydrogenated" and "saturated" are related; an oil becomes saturated when hydrogen is added (i.e., becomes hydrogenated).

Partially hydrogenated - Refers to oils that have become partially hardened. Foods made with partially hydrogenated oils should be avoided because they contain high levels of Trans fatty acids, which are linked to heart disease. (Look at the ingredients in the food label.)

Trans fatty acids - Chemically altered (processed) fats. Trans fatty acids significantly raise LDL cholesterol levels, the bad cholesterol, while lowering the HDL levels, the good cholesterol.

Unsaturated fats - Fats that help to lower blood cholesterol if used in place of saturated fats. However, unsaturated fats have a lot of calories, so you still need to limit them. There are two types: mono-unsaturated and polyunsaturated. Most (but not all!) liquid vegetable oils are unsaturated. (The exceptions include coconut, palm, and palm kernel oils.)

Polyunsaturated fats - Fats that help to lower blood cholesterol if used in place of saturated fats. However, polyunsaturated fats have a lot of calories, so you still need to limit them. Examples include safflower, sunflower, corn, and soybean oils.

Monounsaturated fats (Mono-unsaturated fats ) - Fats that help to lower blood cholesterol if used in place of saturated fats. However, mono-unsaturated fats have a lot of calories, so you still need to limit them. Examples include olive and canola oils.

Femur
The large bone of the thigh

Fiber
An indigestible component of food, chemically classified as carbohydrates (and may be included in the total carbohydrate content listed on food labels), found primarily in unprocessed vegetables, nuts, grains, and fruits. Fiber does not provide calories, but offers significant health benefits as a component of the diet.

Fibre (Muscle Fibre)
The muscle is made up of individual muscle cells called muscle fibers. A muscle cell is an elongated contractile cell that forms the muscles of the body

Fibula
The smaller bone of the lower leg

Flexibility
The range of movement about a joint

Flyes
An exercise targeting the pectoral muscles usually performed with dumbbells or cables.

Forced Repetition
A forced rep is a repetition performed with assistance from a spotter after a lifter has reached the point of failure with a given weight.

Free weight
Equipment moved in the performance of an exercise which is simply raised and lowered as a complete unit. So called because the weight is free to move in any direction and in any manner the lifter can manage. Free weights include barbells and dumbbells

Front squat
Squats done with the bar placed across the front of the shoulders rather than across the back. This concentrates the exercise more on the quadriceps and less on the back and glutes. Usually less weight can be lifted this way than when performing a conventional squat.

Fructose
Also known as "fruit sugar" even though it is found in many foods besides fruit and it is not the majority of the sugar content in most fruits. Fructose also forms half of the sucrose (ordinary table sugar) molecule. Approximately 50 grams of fructose per day can be metabolized by the liver into glucose; amounts consumed beyond that will be converted into triglycerides using an alternate pathway.

G

Gastrocnemius
The superficial (on top) head of the calf muscle which together with the soleus (the other head of the calf muscle) attaches to the heel through the Achilles tendon and to the femur just above the knee joint.

German volume training (GVT)
A training technique in which ten sets of ten reps are performed for each exercise. The same weight is used for each set and rest periods between sets are kept to a minimum.

Glucose
Also known as dextrose, a simple sugar which is the main form of carbohydrate transported through the bloodstream to be used for fuel by cells.

Gluteus Maximus ( glutes)
The large muscles of the buttocks that extend the hips
exercises targeting the glutes include stiff-leg deadlifts, deadlift, hyperextensions, good mornings and squats

Glycemic Index (GI)

A rating system for carbohydrates that deals with how quickly the sugar enters the blood stream and the extent of the insulin response following that entry. GIs were initially established to help diabetics regulate insulin levels following meals. Those carb sources that have low GIs generally enter the blood stream slower or cause a smaller insulin response. This can be beneficial for those trying to lose fat as well as those who are diabetic.

Glycogen
A type of starch synthesized from glucose for intracellular storage. The primary glycogen stores are in the liver and in the muscles; liver glycogen stores will be broken down to glucose and released into the bloodstream when blood sugar levels are low, whereas this does not happen with muscle glycogen stores which will be used only to provide fuel for the muscles themselves.

Good mornings
A lower back exercise that's performed by putting a barbell across your shoulders as if you were doing a squat, but instead of bending at the knees, keep your knees in a slightly bent position throughout the movement and bend only at the waist until your torso is close to horizontal, then raise your torso back to the vertical position.

Grip
Holding onto the bar (or other object); many exercises can be performed with multiple grip styles and the type of grip used will affect the amount of weight that can be used, the safety of the movement, and the muscles targeted.

Grip, false
A style of grip most commonly used in the bench press in which the thumb remains against the side of the palm rather than wrapping around the bar.

Grip, neutral
If your palms are facing towards each other you are using a neutral grip.

Grip, pronated
look down at your hands; if your palms are facing away from you, you are using a pronated grip.

Grip, reverse
a reverse grip is one in which the wrists are rotated in opposite directions (one pronated, the other supinated). This is most commonly used for deadlifts because the tendency of the bar to roll out of the hands is cancelled out, allowing the lifter to hold more weight.

Grip, supinated
look down at your hands; if your palms are facing towards you, you are using a supinated grip.

H

Hammer curl
A variation on the bicep curl in which a neutral grip is used throughout the movement, which transfers more force onto the brachioradialis by reducing the leverage of the biceps at the top of the movement.

Hamstrings (Hams)
The grouping of muscles of the back of the leg. The hamstrings include the biceps femoris, semimembranosis, and semitendonosis.

Head (Muscle Head)
A 'head is the actual individual of a group of muscles. The biceps has 2 heads and is actually 2 muscles. The triceps has 3 heads, 3 muscles. Often the multiple heads of a single muscle will attach to different bones on either side of a joint.

Hyperextension
Hyperextension refers to bending it beyond its normal range of motion (usually this is bad).

Hyperextensions

Hyperextensions is a specific exercise that is performed using a roman chair which supports one's legs and hips in a horizontal, prone position. Either with or without a weight, one then bends at the hips, lowering one's head and shoulders until one's torso is close to vertical. Then, by contracting the glutes and spinal erectors, one raises one's torso back upwards to above the horizontal.

I

Inversion

Moving sole of foot toward medial plane.

Intensity

The relative degree of effort that you put into each set of every exercise in a bodybuilding workout. The more intensity you place on a working muscle, the more quickly it will increase in hypertrophy. The most basic methods of increasing intensity are to use heavier weights in good form in each exercise, do more reps with a set weight, or perform a consistent number of sets and reps with a particular weight in a movement, but progressively reducing the length of rest intervals between sets.

Isokinetic Exercise

Isotonic exercise in which there is Accommodating Resistance. Also refers to constant speed. Nautilus and Cybex are two types of Isokinetic machines, where machine varies amount of resistance being lifted to match force curve developed by the muscle.

Isometric Exercise

Muscular contraction where muscle maintains a constant length and joints do not move. These exercises are usually performed against a wall or other immovable object.

Isolation Exercise

In contrast to a basic exercise, an isolation movement stresses a single muscle group (or sometimes just part of a single muscle) in relative isolation from the remainder of the body. Isolation exercises are good for shaping and defining various muscle groups. For your thighs, squats would be a typical basic movement, while leg extensions would be the equivalent isolation exercise.

Isotonic Exercise

Muscular action in which there is a change in length of muscle and weight) keeping tension constant. Lifting free weights is a classic isotonic exercise.

J

Jefferson Squats
A variation on the squat which is performed with the bar held in the hands, usually using a reverse grip with one end of the bar in front of the lifter and the other behind. The movement is a lot like a deadlift, except that the bar is rotated close to ninety degrees and generally is not allowed to touch the floor at the bottom of the movement.

K

Kcal
1000 calories, or one "food calorie"

Ketosis

This reduces appetite and some studies (but not all) have shown ketogenic dieters to lose relatively more fat and less lean body mass than non-ketogenic dieters. However ketogenic diets are not usually well-suited for actually gaining muscle.

Kinesiology

Study of muscles and their movements.

Knee Wraps

Elastic strips about 3½" wide used to wrap knees for better support when performing Squats, dead lifts, etc. Bands of fabric wound tightly around the knee during powerlifting to slightly increase lifting ability; their use should be avoided during general training (apart from right before a competition) since they can obstruct blood flow, compress nerves, and grind the kneecap against the front of the knee joint, resulting in inflammation and possible damage to the cartilage of the knee joint.

Knurling (knurled)
A grooved or roughened area along the length of a bar to increase ease of gripping or to lessen the tendency to slip (this is why a squat bar is knurled in the center whereas a deadlift bar normally is not.

L

Lateral

Refers to the side of the body.

Latissimus Dorsi (Lats)

The large muscles of the back that move the arms downward, backward and in internal rotation.

LDL

This stands for "low-density lipoprotein" and is a subcategory of cholesterol, typically thought of as the "bad" cholesterol. Levels of LDL cholesterol can be elevated by ingestion of saturated fats and a lack of exercise.

Lean Body Mass

Everything in the body except fat, including bone, organs, skin, nails and all body tissue including muscle. Approximately 50-60% of lean body mass is water.

Lift Off

Assistance in getting weight to proper starting position.

Ligament

Strong, fibrous band of connecting tissue connecting 2 or more bones or cartilages or supporting a muscle, fascia or organ.

Lock Out

Partial repetition of an exercise by pushing the weight through only last few inches of movement.

Lower Abs

Abbreviation for abdominal muscles below the navel.

M

Mass

The relative size of each muscle group, or of the entire physique. As long as you also have a high degree of muscularity and good balance of physical proportions, muscle mass is a highly prized quality among competitive bodybuilders.

Medial

Refers to a position near the middle or midline.

Metabolic Rate

The rate you convert energy stores into working energy in your body. In other words, it's how fast your "whole system" runs. The metabolic rate is controlled by a number of factors, including: muscle mass (the greater your muscle mass, the greater your metabolic rate), calorie intake, and exercise.

Metabolism

The use of nutrients by the body. It's the process by which sub-stances come into the body and the rate at which they are used.

Midsection

Muscles of abdominal area, including upper and lower abdominals, obliques and rectus abdominis muscles.

Military press

Pressing a barbell from upper chest upward in standing or sitting position.

Minerals

Naturally occurring, inorganic substances that are essential for human life, which play a role in many vital metabolic processes.

Muscle

Tissue consisting of fibers organized into bands or bundles that contract to cause bodily movement. Muscle fibers run in the same direction as the action they perform.

Muscle Spasm

Sudden, involuntary contraction of muscle or muscle group.

Muscle Tone

Condition in which a muscle is in a constant yet slight state of contraction and appears firm.

Muscularity

An alternative term for "definition" or "cuts."

Myositis

Muscular soreness due to inflammation that often occurs 1-2 days after unaccustomed exercise.

N

Nautilus

Isokinetic type exercise machine, which attempts to match resistance with user's force.

Negative Repetitions (Negative Reps)

One or two partners help you lift a weight up to 50% heavier than you would normally lift to finish point of movement. Then you slowly lower weight on your own.

Nutrients

Components of food that help nourish the body: that is, they provide energy or serve as "building materials." These nutrients include carbohydrates, fats, proteins, vitamins, minerals, water, etc.

Nutrition

The applied science of eating to foster greater health, fitness, and muscular gains. Through correct application of nutritional practices, you can selectively add muscle mass to your physique, or reduce body fat, revealing the hard-earned muscles lying beneath your skin.

Non-Locks

Performing an exercise without going through complete range of motion. For example, doing squats without coming to full lockout position of knees or pressing a barbell without locking out elbows.

O

Obliques

Abbreviation for external obliques, the muscles to either side of abdominals that rotate and flex the trunk.

Odd Lifts

Exercises used in competition other than snatch and clean and jerk, such as squats, bench press, and barbell curls.

Olympic Barbell

A special type of barbell used in weightlifting and power lifting competitions, but also used by bodybuilders in heavy basic exercises such as squats, bench presses, barbell bent rows, standing barbell curls, standing barbell presses, and dead lifts. An Olympic barbell sans collars weighs 45 pounds, and each collar weighs five pounds.

Olympic Lifting

The type of weightlifting competition contested at the Olympic Games every four years, as well as at national and international competitions each year. Two lifts (the snatch and the clean and jerk) are contested in a wide variety of weight classes.

Optimal Nutrition

The best possible nutrition; distinct from merely adequate nutrition, which is characterized by no overt deficiency. This term describes people free from marginal deficiencies, imbalances, and toxicities, and who are not at risk for such.

Overload Principle

Applying a greater load than normal to a muscle to increase its capability

P

Partial Reps

Performing an exercise without going through a complete range of motion either at the beginning or end of a rep.

Peak Contraction

Exercising a muscle until it cramps by using shortened movements.

Pectoral (Pecs)

Muscles of the chest.

Peripheral Heart Action (P.H.A)

A system of training where you go from one exercise to another, with little or no rest, preferably alternating upper body and lower body exercises. Designed for cardiovascular training and to develop muscle mass.

Plates

The flat discs placed on the ends of barbell and dumbbell bars to increase the weight of the apparatus. Although some plates are made from vinyl-covered concrete, the best and most durable plates are manufactured from metal.

Plyometric Exercise

Where muscles are loaded suddenly and stretched, then quickly contracted to produce movements. An example is jumping off a bench to ground then quickly rebounding to another bench.

Portion

The amount of carbohydrates or protein one should eat with each meal. A portion is the size of the palm of your hand or your clenched fist.

Power Lifts

Three movements used in power lifting competition: the squat, bench press and dead lift.

Power Lifting

A second form of competitive weightlifting (not contested in the Olympics, however) featuring three lifts: the squat, bench press, and dead lift. Power lifting is contested both nationally and internationally in a wide variety of weight classes for both men and women

Power Training

System of weight training using low repetitions, heavy weights.

Progression

The act of gradually adding to the amount of resistance that you use in each exercise. Without consistent progression in your workouts, you won't overload your muscles sufficiently to promote optimum increases in hypertrophy.

Progressive Resistance

Method of training where weight is increased as muscles gain strength and endurance, the backbone of all weight training.

Pronation

Internal rotation resulting in appendage facing downward.

Proteins

Proteins are the building blocks of muscle, enzymes, and sonic hormones. They are made up of amino acids and are essential for growth and repair in the body. A gram of protein contains four calories. Those from animal sources contain the essential amino acids. Those from vegetable sources contain some but not all of the essential amino acids. Proteins are broken up by the body to produce amino acids.

Protraction

Moving anteriorly

Proximal

Nearest to the center, to the midline, or to the point of attachment. The opposite of distal.

Pump

The tight, blood-congested feeling in a muscle after it has been intensely trained. Muscle pump is caused by a rapid influx of blood into the muscles to remove fatigue toxins and replace supplies of fuel and oxygen. A good muscle pump indicates that you have optimally worked a muscle group.

Q

Quadriceps (Quads)
The large muscle of the front of the thigh, composed of four heads: the vastus lateralis, vastus intermedius, vastus medialis, and rectus femoris. All of these join at a common tendon attached to the kneecap and all of them are involved in extending the knee joint. The rectus femoris attaches to the pelvic girdle (above the hip joint) rather than to the femur and in addition to extending the knee, it also flexes the hip.

R

Repetition (rep)

The number of times you lift and lower a weight in one set of an exercise. For example, if you lift and lower a weight 10 times before set-ting the weight down, you have completed 10 "reps" in one set.

Rep Out

Repeat the same exercise over and over until you are unable to do any more.

Resistance Exercise

Working out with weights or using your body to resist some other force. This includes a wide spectrum of motion, from push-ups to dumbbell curls.

Rest Interval

Pause between sets of an exercise, which allows muscles to recover partially before beginning next set.

Rest Pause Training

Training method where you press out one difficult repetition, then replace bar in stands, then after a 10-20 second rest, do another rep, etc.

Rest period

The amount of time you allow between sets and exercises.

Rotation

Rotary movement around the longitudinal axis of the bone.

Routine

Also called a training schedule or program, a routine is the total list of exercises, sets, and reps (and sometimes weights) used in one training session.

S

Sagittal Plane

A vertical plane through the longitudinal axis dividing the body into left and right portions.

Saturated Fats

These are "bad" fats. They are called saturated because they contain no open spots on their carbon skeletons. These bad fats have been shown to raise cholesterol levels in the body. Sources of these fats include animal foods and hydrogenated vegetable oils, such as margarine.

Set

A group of reps (lifting and lowering a weight) of an exercise after which you take a brief rest period. For example, if you complete 10 reps, set the weight down, complete eight more reps, set the weight down again, and repeat for six more reps, you have completed three sets of the exercise.

Slow-Twitch Muscle Fibres

Muscle cells that contract slowly, are resistant to fatigue and are utilized in endurance activities such as long-distance running, cycling or swimming.

Snatch

Olympic lift where weight is lifted from floor to overhead, (with arms extended) in one continuous movement.

Spot

Assist if called upon by someone performing an exercise.

Spotter

Person who watches a partner closely to see if any help is needed during a specific exercise.

Stabilizer

A muscle that contracts with no significant movement.

Sticking Point

A stalling out of bodybuilding progress.

Straight Sets

Groups of repetitions (SETS) interrupted by only brief pauses (30-90 seconds).

Strength

The ability of a muscle to produce maximum amount of force.

Strength Training

Using resistance weight training to build maximum muscle force.

Stretching

A type of exercise program in which you assume exaggerated postures that stretch muscles, joints, and connective tissues, hold these positions for several seconds, relax and then repeat the postures. Regular stretching exercise promotes body flexibility.

Stretch Marks

Tears (slight scars) in skin caused if muscle or fat tissue has expanded in volume faster than skin can grow.

Striations

Grooves or ridge marks seen under the skin, the ultimate degree of muscle definition.

Super Set

Alternating back and forth between two exercises until the prescribed number of sets is complete.

Supination

External rotation resulting in appendage facing upward.

Supplement

This is a term used to describe a preparation such as a tablet, pill, or powder that contains nutrients. Supplements are used to help you achieve optimal nutrient intake.

Synergist

A muscle that assists another muscle to accomplish a movement.

T

Tendon

A band or cord of strong, fibrous tissue that connects muscles to bone.

Tension potential

A muscle's ability to contract dependent upon its length, or degree of contraction. A muscle can contract more forcefully when it is slightly stretched.

Testosterone

The male hormone primarily responsible for the maintenance of muscle mass and strength induced by heavy training. Testosterone is secondarily responsible for developing such secondary male sex characteristics as a deep voice, body hair, and male pattern baldness.

Training Effect

Increase in functional capacity of muscles as result of increased (overload) placed upon them.

Training Straps

Cotton or leather straps wrapped around wrists, then under and over a bar held by clenched hands to aid in certain lifts (rowing, chin-ups, shrugs, dead lifts, cleans, etc.) where you might lose your grip before working muscle to desired capacity-

Training to Failure

Continuing a set until it is impossible to complete another rep without assistance.

Transverse Plane

A plane perpendicular to the longitudinal axis. It divides the body crosswise into superior (cranial) and inferior (caudal) portions.

Traps

Abbreviation for trapezius muscles, the largest muscles of the back and neck that draw head backward and rotate scapula.

Triarticulate

A muscle that can move three joints.

Tri Sets

Alternating back and forth between 3 exercises until prescribed number of sets is completed.

U

Universal Machine

One of several types of machines where weights are on a track or rails and are lifted by levers or pulleys.

Unsaturated Fat

These are 'good' fats. They are called unsaturated because they have one or more open spots on their carbon skeletons. This category of fats includes the essential fatty acids linoleic and linolenic. The main sources of these fats are from plant foods, such as safflower, sunflower, arid flaxseed oils.

Upper Abs

Abbreviation for abdominal muscles above navel.

V

Variable Resistance

Strength training equipment where the machine varies amount of weight being lifted to match strength curve for a particular exercise-usually with a cam, lever arm or hydraulic cylinder.

Vitamins

Organic compounds that are vital and indispensable to bodily function. They are needed in minute amounts. They are calorie-free essential nutrients. Many of them function as coenzymes, supporting a multitude of biological functions.

W

Warm-up

The 10-15-minute session of light calisthenics, aerobic exercise, and stretching taken prior to handling heavy bodybuilding training movements. A good warm-up helps to prevent injuries and actually allows you to get more out of your training than if you went into a workout totally cold.

Weight Class

In order for bodybuilders to compete against men of similar size, the IFBB has instituted weight classes for all amateur competition. The normal men's weight classes are 70 kilograms (kg), 154 pounds (lbs); 80 kg, 176 lbs; 90 kg, 198 lbs; and over 90 kg. In a minority of competitions, particularly in the Far East, one additional class 65 kg or 143 lbs is also contested.

Weightlifting

The competitive form of weight training in which each athlete attempts to lift as much as he can in well-defined exercises. Olympic lifting and power lifting are the two types of weightlifting competition.

Weight Training Belt

Thick leather belt used to support lower back. Used while doing squats, military presses, dead lifts, bent rowing, etc

Workout

A bodybuilding or weight-training session.

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