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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, fluid 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 flat 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.
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.
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