Weight Training Terms & Concepts
Online Glossary / Quick Reference
Weight training terms at this quick reference include related terms from the sport sciences, including sport psychology and motor control. The Online Reference provides a variety of definitions and uses.
A
abduction: a joint action where a limb moves away from the midline body.
abdominals: the large muscles of the anterior abdominal wall; part of the core group of muscles that move the trunk in flexion, lateral flexion, and rotation. The “abs” include the rectus abdominis, internal obliques, and external obliques.
absolute strength: the amount of weight that one can lift.
achilles tendon: the fibrous cord that connects the muscles of the calf to the heel bone.
adduction: joint action where the limb moves toward the body.
adipose tissue: connective tissue composed of fat cells.
aerobic: requiring oxygen; exercise that overloads the cardiovascular system to stimulate increases in cardiac output.
Agility: the ability to change directions quickly under control.
agonist: a contracting muscle that is resisted or balanced by an opposing muscle; also called prime mover.
amino acids: the basic structural unit of proteins.
anabolism: the phase of metabolism where simple substances are synthesized into the complex materials of living tissue; the building of body tissue during recovery.
anaerobic: without oxygen; describes cell metabolism for brief, high intensity activity (e.g. weight lifting, sprinting).
anatomic position: reference point for all joint motions; standing erect with the palm facing forward.
anatomy: the science of the shape and structure of organisms.
antagonist: a muscle that acts in opposition, or counterbalances, the action of another muscle.
anterior: the front of the body (e.g., tibialis anterior is the muscle at the front of the lower leg).
B
balance: the ability to maintain stability while stationary or moving.
ballistic stretching: a technique where segments are bounced to achieve a terminal range of motion.
barbell: a straight or curved bar typically five to seven feet in length designed to have weights placed on the ends.
bench press: an exercise performed lying supine on a bench; strengthens the muscles of the arms and chest.
bent row: an exercise performed by pulling the weights toward the body in the opposite action of the bench press.
biomechanics: the study of the applications of mechanics to biological systems.
body composition: the relative amount of fat and lean body tissue.
body mass index (BMI): a technique for categorizing people with regard to their degree of body fat.
bumper plate: an Olympic plate with a rubber padding.
C
calf muscles: muscles of the back of the lower leg (i.e., the gastrocnemius and soleus).
cardio: describes cardiovascular, or aerobic, exercise performed on a treadmill, stepper, or bike if in a gym.
cardiovascular: relating to the heart and blood vessels.
cardiorespiratory: relating to the heart and lungs.
catabolism: metabolism involving the release of energy and resulting in the breakdown of complex materials within the body.
catch: the Olympic lifting position where the weight is supported at the shoulders or overhead.
center of gravity: the approximate point at which all parts of the the body are equally distributed.
circuit training: a method of physical conditioning where athletes move from one exercise to another, usually at different stations using different equipment.
clean: weightlifting exercise phase performed in Olympic lifting where the bar is lifted from the floor to the shoulders.
clean and jerk: the complete competitive lift used in Olympic lifting where the weight is brought to the shoulders and then to overhead after a brief pause.
clean pull: a variation of the clean where the weight is lifted from the floor to full body extension.
closed skills: skills that are executed in stable conditions (e.g., shooting a free throw, performing a forward roll).
collars: any sleeve that prevents plates from slipping off the end of the bar.
components of fitness: basic qualities that demonstrate the ability to complete daily tasks with energy, reduce health risks, and participate in a variety of physical activities.
compound exercise: a lift that targets a more than muscle or muscle group over two or more joints; also referred to as a multi-joint exercise (e.g., squat)
concentric contraction: type of isotonic contraction where a muscle shortens as it develops tension against resistance.
continuous skills: tasks with no defined beginning or end (e.g., running, swimming).
conditioning: performing exercises and activities to prepare the body for more intensive exercise or sports.
coordination: the ability to use the senses and body parts to perform tasks smoothly, efficiently, and accurately.
core exercises: a variety of exercises that strengthen the muscles of the trunk. These include abdominal and lower back exercises.
crunches: a modified sit-up having a smaller range of motion that reduces back strain and strengthens the abdominal muscles.
curl: an exercise where the bar is raised and lowered using elbow flexion to strengthen the biceps.
curl up: abdominal exercise similar to a sit up, except trunk flexion stops at about the point when the shoulder blades leave the floor (at approximately 35-45 degrees).
cycling: training in phases, or cycles; periodization involves cycling using planned workouts for sports training.
D
dead lift: competitive powerlifting exercise where the bar is lifting from the floor to a standing position.
decline press: variation of the bench press where the bench is angled so the body is inverted at approximately 45 degrees.
deltoids: large triangular muscles that cover the shoulder joints.
detraining: the effect of stopping training activities causing training effects to be reversed.
discrete skills: brief tasks with a defined beginning and end (e.g., discus throw, golf swing).
dorsiflexion: ankle action where the toes move toward the shin.
dumbbell: a short bar with fixed or changeable weights mounted on each end.
duration of exercise: the time it takes to perform a primary workout.
dynamic contraction a muscle contraction where the length of the muscle changes; means the same as isotonic.
dynamic stretching: form of stretching resulting from explosive movements of opposing muscles.
dynamic stability: the ability to maintain balance while moving.
dynamometer: an instrument used to measure strength (e.g., hand dynamometer)
E
eccentric contraction: isotonic contraction where a muscle extends as it applies force; means the same as negative contraction.
endurance: the ability to sustain activity; muscular endurance is the ability of a muscle to repeatedly generate submaximal force.
exercise ball: a large ball used for exercise that introduces an element of instability to exercise resulting in increased strength in the back and abdominal muscles; also called a Swiss ball or physio ball.
exercise physiology: a field of sports medicine that involves the study of the body's response to physical stress.
exercise prescription: the dosage of exercise that effectively promotes fitness.
explosive lifting: weight training exercises that involve rapidly accelerating movements.
extension: increasing a joint angle; opposite movement of flexion.
F
failure: performing repetitions of an exercise until muscles are temporarily unable to complete another repetition.
fast-twitch muscle fibers: a type of muscle cell that uses anaerobic metabolism to create fuel; used in strength and speed activities.
fine motor skills: small muscle movements, such as those of the fingers.
fitness assessment: an initial collection of data to determine a person’s level of fitness prior to a performing a training regimen; used as a baseline measure.
fitness evaluation: follow up measures of fitness after training to determine the effectiveness of a program and make revisions to progress toward goals.
fitness test item: a single test that represents a component of fitness. fitness testing—the process of measuring fitness.
flexibility: the ability to move through a range of motion at a joint.
flexion: increase in a joint angle; associated with bending.
flyes: weight training terms for a variety of shoulder joint exercises performed with dumbbells where the arms are partially flexed at the elbow.
force-velocity curve: a graphical representation that implies that velocity of muscle contraction is inversely proportional to the weight load; the heavier the weight, the slower the speed that it is lifted.
free weights: resistances not guided by mechanical devices (e.g., barbells, dumbbells).
frequency: how often one trains.
front squat: variation of the back squat where the bar is supported in the front of the shoulders.
functional anatomy: the study of body components needed to achieve or perform a human movement or function; provides a basis for analysis of weight training exercises.
functional training: term used in physical therapy to describe therapeutic activities to prepare patients to perform daily activities. Recently has been applied to training for fitness and sports.
G
gastrocnemius: one of two calf muscles; causes plantar flexion when the knee is straight.
gender differences: distinctions between males and females that require training adjustments and considerations.
General Adaptation Syndrome (GAS): describes the body's short-term and long-term reactions to stress.
gluteal muscles: the three muscles that make up the buttocks; the gluteus maximus, gluteus medius and gluteus minimus.
goniometer: an instrument used to measure joint angles.
good mornings: low back strengthening performed by placing the bar on the shoulders and flexing at the hips with the knees slightly bent.
gross motor skills: skills involving the large muscles of the body.
H
hack squat: exercise where the bar is lifted from the floor behind the legs to a standing position; or performed on a sled as a leg press on approximately a 45 degree angle.
hamstrings: the muscles of the back of the thigh used in knee flexion; they include the biceps femoris (two heads, one on either side of the knee), semitendinosis, and semimembranosis.
hand-eye coordination: the ability to coordinate visual cues with motor skills involving the hands.
hang clean: variation of the clean that involves pulling the bar from above the knees to racking it at the shoulders.
hang snatch: variation of the snatch that involves pulling the bar from above the knees to catching it overhead.
horizontal abduction: moving the upper arms away from the chest in the transvere plane (e.g., bent rowing).
horizontal adduction: moving the upper arms toward the chest in the transverse plane (e.g., bench press).
hyperextension: extending it beyond its neutral anatomic position (e.g., back hyperextensions).
hypertrophy: an increase in the mass or girth of a muscle due to training.
I
incline bench press: variation of the bench press performed with the body inclined upward at approximately 45 degrees.
individual differences: unique qualities of people based on many factors (e.g., gender, race, intelligence, fiber types) for which training programs can be personalized.
intensity: how hard training is for an individual; for weight training, how heavy the weight load is.
intensive training: a phase of training that is intended to produce greater strength gains using heavier weight loads follow a conditioning period.
interval training: repetitions of high-speed or intensity work followed by periods of rest or low activity (also called HIIT or High Intensity Interval Training).
isokinetic: maintaining constant torque or tension as muscles shorten or lengthen; usually produced by exercising on a specially designed machine.
isolation exercise: an exercise that targets a single muscle or muscle group using one joint action (e.g., curl).
isometric: type of contraction where tension is applied by the length of the muscle remains unchanged.
isotonic: type of contraction where tension is applied and the length of the muscle changes; concentric and eccentric contractions are isotonic.
J
jerk: the Olympic lifting phases of the clean and jerk where the bar is rapidly driven and caught overhead.
joint: the place at which two bones interact; an articulation.
joint action: movement of a joint through a specific range of motion.
joint laxity: lack of stability in a joint; for women, can be induced by pregnancy.
K
kettlebells: free weights similar to cannonballs with handles used to improve fitness.
kilocalorie: commonly known as a calorie. The amount of heat required to raise the termperature of a kilogram of water 1 degree C.
kinesiology: the study of human movement.
kinematics: movement analysis technique that examines motion without consideration of force; describes movement.
kinetics: movement analysis technique that examines forces acting on a system (the human body or an object); defines forces causing a movement.
knurled: the roughened sections of a weight lifting bar.
kyphosis: an exaggerated thoracic (upper back) curvature.
L
lateral flexion: side bending at the trunk.
lateral raises: dumbbell exercises where the arms are raised at the sides of the body in shoulder joint abduction.
lat pulls: exercise performed on a machine where the bar is pulled down from overhead. Works the latissimus dorsi muscle; hence, the term lat pull. Also called pulldowns or lat pulldowns.
lean body mass: total body mass minus fat mass; includes muscle, bone, organs, and water.
leg curls: isolation exercise performed on a machine to strengthen the hamstrings.
leg extensions: isolation exercise performed on a machine to strengthen the quadriceps.
leg press: compound exercise performed on a machine to strengthen the lower body; approximately simulates the squat, but varies according to the seat and foot platform angles.
ligament: a dense band of connective tissue fibers that connect one bone to another.
lordosis: an exaggeration of the lumbar curvature.
lumbar: pertaining to the lower back.
lunges: multi-joint lower body free weight exercise that simulates a stride.
M
macrocycle: used in periodization training to describe an annual training cycle.
maxing: attempting a maximum lift for an exercise; 1 repetition maximum, or 1 RM.
medial: toward the midline of the body.
mesocycle: used in periodization training that approximates a monthly training phase.
metabolism: the sum of all biochemical processes underway within the human body at a given moment; includes anabolism and catabolism.
microcycle: used in periodization training to describe a weekly training cycle.
military press: an exercise where the weights are lifted from the vicinity of the shoulders to overhead; also called an overhead press.
motor behavior: an area of study that stresses the principles of human skilled movements generated at a behavioral level of analysis.
motor control: an area of study dealing with the understanding of neural, physical, and behavioral aspects of movement.
motor learning: a set of internal processes associated with practice or experience leading to relatively permanent changes in the capability for motor skill.
motor memory: the memory for movement or motor information.
motor program: an abstract representation that results in a coordinated movement sequence.
motor skills: skills involving movement.
motor unit: all of the muscle cells controlled by a single motor neuron.
movement time (MT): the interval between the beginning and end of a movement.
multi-joint movement: a skill or action involving more than one joint; requires coordination among muscle groups.
muscle: a contractile organ composed of muscle tissue, blood vessels, nerves, and connective tissues; skeletal muscle is associated with weight training.
muscle fibers: muscle cells. Two primary types are slow twitch (Type I) and fast twitch (Type II).
muscular strength: the ability of a muscle to generate force.
N
negatives: lifting using eccentric contractions.
neutralizer muscle: a muscle that cancels out the action of another muscle to permit an action to occur.
O
obesity: defined as body weight being 30% (for women) above the standard values for body fat accumulation.
olympic plates: weights with large holes (>2 inches) at the center to fit on Olympic bars. See
olympic lifting: a competitive sport; lifts include the clean and jerk, and snatch.
olympic lifting variations: exercises that emphasize different phases and forms of the clean and jerk, and snatch.
open skills: tasks performed in an environment that is generally unpredictable or changing, requiring the athlete to adjust movements according to the demands.
osteoporosis: a condition common in women where bone mass and strength can result in the bone fractures.
overlearning: practicing a skill beyond what is necessary to learn the skill; used to overcome existing undesirable movement patterns or for rehabilitation.
overload: to train with heavier weights than one is accustomed to lifting.
overtraining: failure to get enough rest between training sessions resulting in chronic fatigue or injuries.
P
passive exercise: movement performed without muscular activity, such as vibrating machines, rollers, or human assistance; does not improve fitness or weight loss.
pectoral muscles: chest muscles; includes the pectoralis major and pectoralis minor.
pelvis: the bony complex comprised of the coxae, sacrum, and coccyx at the hips.
periodization: sport training strategy characterized by variation in planned phases, or cycles, each with a specific purpose.
phases of training: periods of training intended to accomplish a specific purpose toward improving sport performance.
physiology: the study of function; considers ways living organisms perform vital functions.
plantarflexion: joint action where the foot moves away from the shin, raising the body onto the balls of the feet.
plyometrics: bounding exercises intended to produce powerful, explosive movement for sports.
posterior: the back of the body
power clean: variation of the clean phase of the clean and jerk in competitive Olympic lifting where the weight is caught (or racked) in a partial squat position rather than in a full squat.
powerlifting: a weightlifting sport. Lifts include the squat, dead lift, and bench press.
preacher bench: inclined support used for bicep curls. prime mover—main muscle responsible for a movement.
principle: a generally accepted truth, assumption, or law on which to base actions.
principles of training: generally accepted practices based on supporting evidence that guide the design and execution of exercise programs to improve fitness and sport performance.
progression principle: dictates that overload should be gradual.
power: a combination of strength and speed.
progressive overload: a gradual, planned increase in training intensity.
prone: position of the body when facing downward.
pronation: movement of the radio-ulnar joint (forearm); the hands are in pronation during push ups.
proprioceptive neuromuscular facilitation (PNF): combines stretching with alternating contracting and relaxing muscles to improve flexibility.
pyramiding: progressively increasing the amount of weight lifted for each set while concurrently decreasing the number of repetitions, then doing the reverse. Often performed during an intensive training period.
Q
Q angle: the angle at which the femur (upper leg bone) meets the tibia (lower leg bone). The Q-angle in women (caused by a wider pelvis than in men) is linked to a greater incidence of sports injuries.
quadriceps: four muscles at the front of the upper thigh; include the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.
R
rack: (a) a structure that supports the weight bar. (b) to catch the bar at the front of the shoulders in the clean.
range of motion (ROM): flexibility at a joint; measured in degrees by a goniometer.
recovery period: the time taken between sets or workouts to allow the body to prepare for the next set or session.
relative strength: the amount of weight you can lift compared to your body weight.
repetition: a single complete performance of a movement resistance training—repeatedly performing exercises with weights, machines, or other devices to increase strength.
reversibility: the loss of training effect as a result of not training or taking too much time between training sessions.
R.I.C.E. (Rest, Ice, Compression, Elevation): an acronym representing a treatment protocol for exercise-related injuries.
roman chair sit up: abdominal exercise where the trunk hyperextends and flexes not usually through a range of more than 90 degrees.
rotation: twisting movement around a central axis (e.g., trunk rotations)
rotator cuff: term for the group of muscles and tendons around the shoulder joint; include the supraspinatus, infraspinatus, teres minor, and subscapularis.
S
sagittal plane: plane that divides the body into left and right portions.
schema theory: summarizes what is known about varying practice conditions and predicts improvements in skill learning using variations in training, usually within classes of skills.
serial skills: a group of discrete skill performed in a specific sequence.
set: the number of consecutive repetitions of an exercise performed without resting.
set point theory: a theory of weight regulation; asserts that body weight is controlled at a set point by a weight-regulating control center within the brain.
shrugs: an exercise where the shoulder girdle is elevated and depressed to strengthen the upper trapezius muscle.
sit-and-reach test: a test of low back and hamstring flexibility.
sit ups: flexion exercise of the trunk; strengthens the abdominals and hip flexors.
skinfold test: method of estimating the percentage of body composition by measuring the thickness of skinfolds at specific sites on the body.
slow-twitch fibers: muscle cells that contract slowly and are highly resistant to fatigue; red cells.
snatch: a competitive Olympic lifting exercise where the weight is raised from the floor to overhead in one fluid movement.
snatch pull: the phase of the snatch where the bar is raised from the floor to full body extension.
soleus: one of the two calf muscles that is strengthened and stretched when the knee is in flexion.
specificity principle: asserts that muscle development is specific to the muscles and type of stress imposed.
speed: the ability to move quickly; velocity.
speed squats: squats performed with submaximal weight loads and executed explosively on the ascent.
speed-accuracy tradeoff: the tendency to substitute accuracy for speed in sport skills.
sport psychology: a broad field of study that examines factors affecting participation and performance in sports, and applying psychological principles to enhancing athletic performance.
sprain: a joint injury caused by ligaments being overstretched beyond their normal capacity.
spotting: a safety technique whereby a lifter is monitored by another through vigilance, guidance, or assistance to complete an exercise using a heavy weight load.
squat: a primary, free weight training exercise for strengthening the lower body.
stabilizers: muscles that act in one segment so that a specific movement in an adjacent joint can occur.
static stretching: stretching that slowly lengthens a muscle to its end point.
static contraction: an isometric contraction.
straight-leg dead lift: exercise where the bar is lifted from the floor the a standing position with the back and legs straight; strengthens to low back, gluteals, and hamstrings.
strain: damage to a muscle that can range from a minor separation of fibers to a complete tear.
speed squats: squats performed with submaximal weight loads and executed explosively on the ascent.
strength: the ability to apply force.
strength training: the systematic use of resistances to overload muscles in order to gain strength.
stretch reflex: involuntary contraction of a muscle that occurs after rapid stretching.
supination: position of the forearm or foot; when the palms face to the front.
supine: a body position lying down facing up.
Swiss ball: see exercise ball.
starter program: a beginning strength fitness program that prepares one for a more intensive strength program.
synergist: see neutralizer.
T
tactical skills: skills that give athletes an advantage (e.g., making decisions about technical skills, capitalizing on weaknesses of opponents).
tactical training: training to prepare for perilous situations. The NSCA offers such strength and conditioning for those who work directly with police, fire, and military personnel to develop operational fitness.
technical skills: fundamental movements in sports, including speed of contraction of movements.
ten percent rule: states that the training intensity or duration should not be increased by more than 10% per week. s
tendon: connective tissue that connects a muscle to a bone tendonitis: inflammation of a tendon; a common exercise-related injury.
testosterone: the principal androgen produced by the testes in men that promotes strength gains.
tetanic contraction: sustained contraction of a muscle due to repeated stimulation at a frequency that prevents relaxation.
theory: a systematic arrangement of principles that provide a basis for explaining why things happen or rationale for making training decisions (e.g., schema theory, set point theory).
tonnage: the total amount of weight lifting during a workout.
transfer of learning: the influence of previously learned skills on the learning and performance of other skills with common elements.
transfer of training: used interchangeably with transfer of learning, but applied more frequently to the workplace.
trapezius: a large muscles that spans the back, neck, and shoulders. The upper “traps” are strengthened by shoulder shrugs.
triceps: triceps brachii muscle at the back of the upper arm; strengthened by tricep extensions and the narrow-grip bench press.
U
uprights: a pair of vertical columns attached to benches with hooks at the top to support barbells.
upright row: exercise where the bar is lifted vertically from an extended position to the shoulders.
use and disuse: biological principle that relates to the reversibility principle in weight training.
V
variation: the practice of changing exercises, workouts, or training programs within certain ranges to improve performance.
vertical jump: a task used as a test representative of power or explosiveness.
visualization: mental imagery used to reduce stress or improve sport performance.
vitamins: small molecules that play a key role in growth and metabolism.
volume: number of repetitions done in a training regimen
W
warm up: a brief period of exercise that precedes a workout; intended to elevate muscle temperature, and increase blood flow and range of motion.
weight machine: exercise equipment that guides or restricts the direction and extent of a movement.
weight lifting: the act of lifting weights; competitive sports involving the lifting of weights.
weight lifting belt: belt used to support the back and abdominal cavity.
weight training: employing resistances to improve fitness or sport performance.