Powerline P2X - Manual (Page 39)

PHRASES, TERMS, TIPS & GUIDELINES
STARTING RESISTANCE LEVEL
If you begin weight training at too high a level, you risk serious injury . You will also develop poor
form, which will hinder your efforts and discourage you. Use this as a guideline: if you cannot lift
the weight eight times with proper form, the weight is too heavy. Similarly, don’t choose too light a
weight; the last two or three repetitions of your set should be difficult.
POWER
Power is the rate of performing work. Power during a repetition is
defined as the weight lifted times the vertical distance the weight is
lifted divided by the time to complete the repetition. Power during a
repetition can be increased by lifting the same weight the same
vertical distance in a shorter period of time. Power can also be
increased by lifting a heavier resistance the same vertical distance in
the same period of time as a lighter resistance.
PROGRESS GRADUALLY
Increase reps before increasing resistance. Reduce rest intervals
between sets to increase intensity.
PROGRESSIVE RESISTANCE
The principle of continually adding more weight to a specific exercise
as your muscles become stronger to adapt to the heavier weights.
PROPER FORM
Focus on the proper motion of the exercise and concentrate on
the specific muscles being used. Do not sacrifice proper form to
lift heavier weight or to perform more repetitions. Proper form also
means lifting in a smooth, fl uid motion. If you feel strain elsewhere,
you should re-evaluate the amount of weight you are lifting or have a
qualified professional critique your exercise motion.
PROPER POSTURE
Maintaining proper posture will greatly reduce chances of injury and
maximize exercise benefit. When standing always keep your feet
shoulder-width apart. Do not lock your knees. Locking your knees
can put unnecessary strain on them. Keep your back fl at and straight,
making sure not to twist or arch it in order to complete a repetition.
PROPER TECHNIQUE
To get the most out of strength training and to reduce the chance of
injury, use proper weight training techniques. These include working
your muscles through their full range of motion (but not locking any
joints), lifting at a speed at which you can control the weight and stop
easily if necessary.
RANGE OF MOTION
Moving through a complete range of motion (ROM) allows the
muscles to stretch before contraction and increases the number of
muscle fibers being recruited. This produces maximum contraction
and force. By working the full ROM, flexibility will be maintained and
possibly increased.
REPETITION
A repetition is one complete movement of an exercise. It normally
consists of two phases: the concentric muscle action, or lifting of
the resistance, and the eccentric muscle action, or lowering of the
resistance.
REPETITION MAXIMUM (RM)
This is the maximum number of repetitions per set that can be
performed at a given resistance with proper lifting technique. Thus, a
set at a certain RM implies the set is performed to momentary
voluntary fatigue. 1RM is the heaviest resistance that can be used for
one compete repetition of an exercise. 10 RM is a lighter resistance
that allows completion of 10 (but not 11) repetitions with proper
exercise technique.
REST INTERVAL
Allow a brief pause between sets to give your muscles a chance to
partially recover before working them again. For power and muscle
size development allow a 3 to 4 minute rest interval between sets. For
muscular endurance and definition allow a 30 second rest interval. For
strength training allow a 60 to 90 second rest interval.
RISK SHOULD NOT EXCEED BENEFIT
If the risk of a specific exercise exceeds its potential benefit, it is
best to stay on the conservative side. There are several ways to work
specific muscle groups. Choose those that provide minimal risk. Ask a
fitness professional for guidance.
ROUTINE
The specific exercises, sets, reps and weight for a specific body part.
SET
This is a group of repetitions performed continuously without stopping.
While a set can be made up of any number of repetitions, sets typically
range from 1 to 15 repetitions.
SMALL MUSCLE GROUP EXERCISE
Single joint movement and isolation exercises (i.e. bicep curls, tricep
pressdowns and leg extensions).
SPEED OF MOVEMENT
Strength training movements should be slow and controlled. Do not
use momentum to complete an exercise movement. Momentum puts
unnecessary stress on tendons, ligaments and joints. Using momentum
in your exercise movements does not develop increased strength.
STATIC STRETCHING
A stretching technique that involves holding a specific muscle or
muscle group at a desired length for a certain period of time. This type
of stretching is highly recommended.
STOP TRAINING IF YOU FEEL PAIN
If you feel pain during a specific exercise stop immediately. Any
continuation may aggravate an existing injury. Re-evaluate your routine
to make sure that you are doing a proper warm up. Decrease the
amount of weight you are lifting. Talk to a qualified personal trainer,
health professional or your doctor.
STRENGTH
Strength is the maximal amount of force a muscle or muscle group
can generate in a specified movement pattern at a specified velocity of
movement.
WARM UP
This cannot be stressed enough. Many workout-related injuries can be
avoided by a proper warm up routine. Try to do a total body warm up
before you start training. A good example of a total body warm up is
using a stationary bike, treadmill, elliptical, rowing or skiing machine.
It is especially important to warm up specific muscle groups you are
going to be using. Your muscles need a 5 to 15 minute warm up as well
as a brief cool down. This can be as simple as performing a warm up
set of high repetitions and light weight (25% to 50% of your training
weight) for each exercise.
WORKOUT
The routine, specific exercises, weights, sets, and reps for one or more
body parts.
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