Weight Training Terms (Study Guide)

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Superset
Performing two exercises in rapid succession with minimal rest
Plateau
When you see increases in muscle strength, and then for a period of time experience no increases/gains.
Atrophy
Decrease in muscle size
Weight Bearing
being able to support some percentage of the body's weight (mass, load), as in full weight bearing (able to support 100% of the body's weight)
Protein
An organic compound that is made of one or more chains of amino acids and that is a principal component of all cells
Creatine
An energy storage molecule used by muscle tissue. The phosphate from creatine phosphate can be removed and attached to an ADP to generate ATP quickly.
ATP
(adenosine triphosphate) main energy source that cells use for most of their work
Anaerobic
Does not require oxygen
Aerobic
A process that requires oxygen.
Aerobic Threshold
a level of exercise intensity that is sufficient to cause a training effect (approx 70% MHR)
Drop Set
Performing a set of an exercise (Ex: Bench 10 times), decreasing the weight, and continuing to lift until failure.
Complex Carbohydrates
The "Good Carbs" Including;
Sweet potato,
Brown Rice
Oatmeal
Whole wheat pasta
Fruits
Fat Free Milk
Whole wheat bread
High Fiber cereal
Simple Carbohydrates
The "Bad/Empty" Carbs including;
Cookies
Cake
White Rice
French Fries
Candy
Crackers
Chips
Soda
Lean Protein Food Examples
Chicken Breast
Turkey Breast
Lean Ground Turkey
Fish
Steak
Buffalo
Healthy Fat Food Examples
Avocado
Sunflower Seed
Fish
Natural Peanut Butter
Low-Sodium Nuts
Flax Seed
Olive Oil
Unheathy Fat Food Examples
"Open the menu"
Butter
Lard
Mayo

Cream-based sauces
Candy Bars
Ice Cream
(Think of solid @ room temp
Lactic Acid
is a compound produced when glucose is broken down and oxidized. During intense exercise when oxygen levels are lower, more of this is produced, which can produce hydrogen ions and a burning sensation in muscles while they're active.
Epinephrine/Adrenaline
As our bodies prepare us for danger in a flight or fight response to stress, our adrenal glands release the hormone
Fast Twitch Muscle Fibers
Type II muscle fiber - Used in powerful burst, sprinting, jumping, etc...
Slow Twitch Muscle Fibers
Type I muscle fiber - Used in long distance, endurance training sessions (Marathon, bike ride, etc...)