Powerline P2X - Manual (Page 38)

PHRASES, TERMS, TIPS & GUIDELINES
BEGINNER’S GUIDELINES
• Work out at least two times a week.
• Include six to eight exercises that train major muscle groups.
• Perform two or three sets of at least eight to 12 repetitions.
AEROBIC
Exercise that primarily uses oxygen to burn fuel at low to moder -
ate levels of intensity. Running and jogging are examples of
aerobic exercise.
ANAEROBIC
Exercise that primarily uses the body’s stored fuel for
energy. Intense weight lifting is an example of an anaerobic exer-
cise.
ATROPHY
Decrease of a muscle caused by the decrease in the size of its
cells because of inactivity.
BALLISTIC STRETCHING
A stretching technique that involves a bouncing or bobbing move -
ment during the stretch. The final position is not held. This is not a
recommended stretching technique.
BREATHING
Never hold your breath during any part of an exercise. Holding
your breath may cause severe intra-thoracic
pressure and raise blood pressure leading to dizziness, blackout
or other complications. The rule of thumb is to exhale on exer -
tion and inhale on the return part of the exercise.
CARDIOVASCULAR
Referring to the heart, lungs, and other periphery systems involved
in the transport of oxygen throughout the body.
CHALLENGE YOUR MUSCLES
All strength training should progress gradually, using increases in
weight until your goals are reached. Then, change your workout
to include increased reps or a higher weight resistance. Alter the
order of your exercises,
perform multiple sets or different exercises to maintain results or
reach new goals.
CHANGE ROUTINE
Beginner’s please note: If you want to make changes in the
exercise routine that you do, wait until about the six to eight week
point. Advanced lifters may want to change routines to avoid
plateaus in gaining size or strength.
CIRCUIT TRAINING
Exercise stations that consist of various combinations of weight
training, flexibility, calisthenics, and aerobic
exercise.
CONCENTRIC MUSCLE ACTION
The muscle shortens while contracting against resistance.
ECCENTRIC MUSCLE ACTION
The muscle lengthens while contracting against resistance.
EXERCISE FREQUENCY
Exercise each muscle group 2-3 times per week. Allow a minimum
of 48 hours rest for each muscle group worked. If you are doing a
total-body workout, three training sessions per week, performed
on every second day, is adequate.
EXERCISE LARGE MUSCLES FIRST
You should work your large muscle groups first (ie. squat, bench press, lat
pulldown) before you exercise your small muscle groups (ie. biceps curls,
tricep pressdowns, lateral raises).
EXERCISE PROGRAM DURATION
A weight training routine should take anywhere from 45 minutes to one hour
to complete. Add another 20 to 60 minutes when you include stretching,
warm-up, aerobics and cool-down.
GIVE YOUR MUSCLES A REST
You’ll get the most out of strength training if you give your muscles at least
48 hours rest to recover and rebuild between strength training workouts.
HYPERTROPHY
Enlargement of a muscle caused by an increase in the size of its cells in
response to weight training.
INTENSITY
The degree to which the body is worked during exercise.
ISOKINETIC EXERCISE
Resistance is given at a fixed velocity of movement with
accommodating intensity. A machine that moves you through an entire
range of motion at a preset speed and will not change no matter how much
pressure is put forth by the individual.
ISOMETRIC EXERCISE
Contracts the muscle statically without changing its length.
Example: Attempting to lift a weight heavier than you can handle, but can -
not move.
ISOTONIC EXERCISE
Shortens and lengthens the muscle through a complete range of motion.
This defines weight training with full range of motion.
MUSCLE FATIGUE
Fatigue is when you can’t possibly do another rep without
sacrificing form.
MUSCULAR ENDURANCE
The ability to perform repetitive muscular contractions against some resis -
tance.
MUSCULAR STRENGTH
The maximum force that can be applied by a muscle during a single maxi -
mum contraction.
OSTEOPOROSIS
A decrease in bone density.
PLYOMETRIC EXERCISE
A technique that includes specific exercises which encompass a rapid
stretch of a muscle eccentrically, followed immediately by a rapid concen -
tric contraction of that muscle for the purpose of facilitating and developing
a forceful explosive movement over a short period of time. Examples of
these are using medicine balls for upper extremity and depth jumping for
lower extremity.
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