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Glossary of Fitness Terms
Release time:
2024-01-03
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It refers to the part of the muscle that is to be trained during an exercise. For beginners, the concept of parts is rather rough and generalized. Such as the pectoral muscles, back muscles, biceps, etc. as a whole. Whereas for professional athletes, the concept (meaning) of parts is much more detailed and precise. For example, the upper edge, lower edge, center bundle, outer edge, inner edge, lower outer corner, lower inner corner of the pectoralis major muscle Translated with www.DeepL.com/Translator (free version)
1. AreaThis refers to the part of the muscle that is to be trained in an exercise.For beginners, the concept of parts is rather rough and generalized.For example, the whole of the pectoral muscles, back muscles, biceps and so on.Whereas for professional athletes, the concept (meaning) of parts is much more detailed and precise. For example, the upper edge of the pectoralis major muscle, the lower edge, the center bundle, the outer edge, the inner edge, the lower outer corner, the lower inner corner, etc.2. Action It is said that when training a certain muscle group, several exercise movements are used.For beginners, each part of the 1 to 2 exercises each time is enough; for athletes, sometimes a certain part of the training movement can be as many as 6 to 8.3. Number of setsIn fitness and bodybuilding training, the number of groups of each action from 1, 2 groups to 7, 8 groups, or even a dozen groups.Depending on the stage of training, purpose, level.Generally speaking, beginners do 1 to 4 groups of each action, medium and high level athletes and fitness enthusiasts do 4 to 6 groups / action.4. Number of timesRefers to the number of repetitions that can be completed when a group of exercises to exhaustion.(Also known as the effective number of repetitions) Generally 6 times for the promotion of muscle strength, mainly used to improve the absolute strength of the muscles. 8 to 10 times for the medium number of repetitions, can be used to increase muscle size and circumference. 10 to 12 times for the muscle circumference and muscular endurance training is more inclined to endurance, more than 12 times for the more number of repetitions, more used to improve muscular endurance, muscular separation, fineness, and fat loss and so on.5. WeightIt is the weight used for training (depending on the movement, it is usually different from the actual resistance load on the muscles). If we take the maximum weight (the weight that can be lifted once at full strength) of 1RM as a reference, then more than 85% of the maximum weight is considered a large weight; 65% to 80% is considered a medium weight; and less than 65% of the weight is considered a small weight. Training with medium and large weights can increase strength and muscle circumference. Training with medium and small weights can improve muscle definition, separation and fineness and can lose some fat. 6. Set Interval This is a lesser-appreciated but very important element. It refers to the rest period between the first and second set of exercises. This time is actually a variable amount, not 30 seconds or 1 minute. In actual training, it should depend on the age of the person, the size of the muscle group being trained and the physical condition at the time. It is usually referenced by heart rate. When the heart rate returns to 50% to 60% of the maximum heart rate (220 - my age), you can start the next set of training. (Of course, under normal physical conditions.) Usually, short intervals are about 20 to 40 seconds, medium intervals are about 1 minute, and longer intervals are more than 1 minute and a half. A rest period of more than 180 seconds is considered to be a stoppage of training, with the exception of strength training (where the rest period should be between 2 and 5 minutes). 7. Speed Refers to the speed of doing practice movements (including the whole process of landing and taking off). General each action in 1 second or less explosive speed for fast, 1 ~ 2 seconds for medium speed, 3 seconds or more for slow speed. Normal fitness training speed should be controlled between 4 to 8 seconds (a complete movement, open - retrieve) bodybuilding training is generally an even, slow medium speed. Doing exercises using inertia of various swinging movements, as well as free-fall movements are wrong. 8. Frequency Frequency of exercises means how many times a week you train. Depending on the level of training, the frequency of exercises is different. Usually 3 times/week is enough for beginners, intermediate level practitioners can practice 3 to 4 times a week, and high level athletes can practice every day in the season, even 2 times/day. However, for a certain muscle group, the frequency of training should not be too hard, and the higher the level, the fewer times per week. Because experiments have shown that after a strenuous heavy exercise training, 2 to 3 days the body function is at the level of decline, 3 to 5 days to return to the original level, 5 to 8 days before the production of excessive recovery. Therefore, many high-level excellent athletes are using each muscle group only once a week to practice the method of regular training. Translated with www.DeepL.com/Translator (free version)
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