Adenosine Triphosphate (ATP). The immediately usable form of chemical energy needed for all cellular functions, muscular contractions.

Abduction- Movement of a limb away from middle of body, such as bringing arm to shoulder height from hanging down position.

Abs- Abbreviation for abdominal muscles.

Adduction- Movement of a limb toward middle of body, such as bringing arm to side from extended position at shoulder.

Aerobic Exercise- (With oxygen) - Activity in which demands of muscle for oxygen are met by circulation of oxygen in blood. Distance running, cross country skiing, distance cycling are aerobic activities.

Aerobic System. The metabolic pathway that, in the presence of oxygen, uses glucose for energy production; also known as aerobic glycolysis.

Agonist- Muscle directly engaged in contraction, which is primarily responsible for movement of a body part.

Anabolic Steroid- Synthetic chemical that mimics the muscle-building charateristics of he male hormone testosterone.

Anaerobic Exercise- (Without oxygen) - Activity in which oxygen demands of muscles are so high that they rely upon an internal metabolic process for oxygen. Short bursts of “all-out” activities such as sprinting or weight lifting are anaerobic.

Antagonist- Muscle that counteracts the agonist, lengthening when agonist muscle contracts.

Atrophy- Withering away- decrease in size and functional ability of tissue or organs.

Barbell- Weight used for exercise, consisting of a rigid handle 5-7’ long, with detachable metal discs at each end.

Biomechanics- Science concerned with the internal and external forces acting on a human body and the effects produced by these forces.

Bodybuilding- Weight training to change physical appearance.

Buffed- As in a “finely buffed finish” – good muscle size and definition, looking good.

Bulking up- Gaining body weight by adding muscle, body fat, or both.

Burn- As in “going for the burn” - endurance exercise, working muscles until lactic acid buildup causes burning sensation.

Cardiovascular Training- Physical conditioning that strengthens heart and blood vessels.

Circuit Training- Going quickly from one exercise apparatus to another and doing a prescribed number of exercises on each apparatus, to keep pulse high and promote overall fitness.

Compound Training- Sometimes called “giant sets”; doing 3-4 exercises for same muscle, one after other, with minimal rest between.

Concentric Contraction- When muscle contracts or shortens.

Crunches- Abdominal exercises – sit-ups done lying on floor with legs bench, hands behind neck.

Curl-Bar- Cambered bar designed for more comfortable grip and less forearm strain.

Cutting Up- Reducing body fat and water retention to increase muscular definition.

Dead Lift- One of three power-lifting events (other two are squat and bench press). Weight is lifted off floor to approximately waist height. Lifter must sand erect, shoulders back.

Delts- Abbreviation for deltoids, the large triangular muscles of the shoulder which raise the arm away from the body and perform other functions.

Double (split training) Routine- Working out twice a day to allow for shorter more intense workouts. Usually performed by advanced bodybuilders preparing for contests.

Drying Out- Encouraging loss of body fluids by limiting liquid intake, eliminating salt, sweating heavily and/or using diuretics.

Dumbbell- Weight used for exercising consisting of rigid handle about 14” long with sometimes detachable metal discs at each end.

Easy Set- Exercise not close to maximum effort, as in a warm up.

Eccentric Contraction- Muscle lengthens while maintaining tension.

Endurance- Ability of a muscle to produce force continually over a period of time.

Estrogen- Female sex hormone.

Extension- Body part (i.e. hand, neck, trunk, et.) going from a bent to straight position, as in leg extension.

Fascia- Fibrous connective tissue that covers, supports, and separates all muscles and muscle groups. It also unites skin with underlying tissue.

Fast-Twitch- Refers to muscle ells that fire quickly and are utilized in anaerobic activities like sprinting and power-lifting.

Flex- Bend or decrease angle of a joint; contract a muscle.

Flexion- Bending in contrast to extending, as in leg flexions.

Forced Repetitions- Assistance to perform additional repetitions of an exercise when muscles can no longer complete movement on their own.

Gluteals- Abbreviation for gluteus maximus, medius, and minimus; the buttocks muscles.

Hard Set- Perform a prescribed number of repetitions of an exercise using maximum effort.

Hypertrophy- Increase in size of muscle fiber.

Isokinetic Exercise- Isotonic exercise in which there is ACCOMODATING RESISTANCE. Also refers to constant speed. Nautilus and Cybex are two types of isokinetic machines, where machine varies amount of resistance being lifted to match force curve developed b the muscle.

Isometric Exercise- Muscular contraction where muscle maintains a constant length and joints do not move. These exercises are usually performed against a wall or other immovable object.

Isotonic Exercise- Muscular action in which there is a change in length of muscle and weight, keeping tension constant. Lifting free weights is a classic isotonic exercise.

Kinesiology- Study of muscles and their movements.

Lats- Abbreviation for latissimus dorsi, the large muscles of the back that move the arms downward, backward, and in internal rotation.

Lean Body Mass- Everything in the body except fat, including bone, organs, skin, nails, and all body tissue including muscle. Approximately 50-60% of lean body mass is water.

Lift Off- Assistance in getting weight to proper starting position.

Ligament- Strong, fibrous band of connecting tissue connecting 2 or more bones or cartilages or supporting a muscle, fascia or organ.

Lock Out- Partial repetition of an exercise by pushing the weight through only last few inches of movement.

Max- Maximum effort for one repetition of an exercise.

Midsection- Muscles of abdominal area, including upper and lower abdominals, obliques, and rectus abdominis muscles.

Military Press- Pressing a barbell from upper chest upward in standing or sitting position.

Muscle- Tissue consisting of fibers organized into bands or bundles that contract to cause bodily movement. Muscle fibers run in the same direction as the action they perform.

Muscle Head- slang for someone whose life is dominated by training.

Muscle Spasm- Sudden, involuntary contraction of muscle or muscle group.

Muscle Tone- Condition in which a muscle is in a constant yet slight sate of contraction and appears firm.

Muscularity- Another term for definition, denoting fully delineated muscles and absence of body fat.

Myositis- Muscular soreness due to inflammation that often occurs 1-2 days after unaccustomed exercise.

Nautilus- Isokinetic-type exercise machine which attempts to match resistance with user’s force.

Negative Reps- One or two partners help you lift a weight up to 50% heavier than you would normally lift to finish point of movement. Then you slowly lower weight on your own.

Obliques- Abbreviation for external obliques, the muscles to either side of abdominals that rotate and flex the trunk.

Olympic Lifts- Two movements used in national and international Olympic competitions: the SNATCH and the CLEAN AND JERK.

Overload Principal- Applying a greater load than normal to a muscle to increase its capability.

Peak Contraction- Exercising a muscle until it cramps by using shortened movements.

Pecs- Abbreviation for pectoral muscles of the chest.

Plyometric Exercise- Where muscles are loaded suddenly and stretched, then quickly contracted to produce a movement. Athletes who must jump do these, i.e. jumping off bench to ground, quickly rebounding to another bench.

Power Lift- Three movements used in power-lifting competition: the squat, bench press, and dead lift.

Power Training- System of weight training using low repetitions, heavy weights.

Progressive Resistance- Method of training where weight is increased as muscles gain strength and endurance. The backbone of all weight training.

Pumped- Slang meaning the muscles have been made large by increasing blood supply to them through exercise.

Quads- Abbreviation for quadriceps femoris muscles, muscles on top of legs, which consist of 4 parts (heads).

Repetition- One complete movement of an exercise.

Rep Out- Repeat the same exercise over and over until you are unable to do any more.

Reps- Abbreviation for REPETITIONS.

Rest Interval- Pause between sets of an exercise which allows muscles to recover partially before beginning next set.

Ripped- Slang meaning extreme muscularity.

‘Roid- Slang for ANABOLIC STEROID.

Set- Fixed number of repetitions. For example, 10 repetitions may comprise one set.

Slow-Twitch- Muscle cells that contract slowly, are resistant to fatigue and are utilized in endurance activities such as long-distance running, cycling or swimming.

Spot- Assist if called upon by someone performing an exercise.

Spotter- Person who watches a partner closely to see if any help is needed during a specific exercise.

Sticking Point- Most difficult part of a movement.

Straight Sets- Groups of repetitions (SETS) interrupted by only brief pauses (30-90 seconds).

Strength- Te ability of a muscle to produce maximum amount of force.

Strength Training- Using resistance weight training to build maximum muscle force.

Stretch Marks- Tears (slight scars) in skin caused if muscle or fat tissue has expanded in volume faster than skin can grow.

Striations- Grooves or ridge marks seen under the skin, the ultimate degree of muscle definition.

Super Set- Alternating back and forth between two exercises until the prescribed number of sets is complete.

Tendon- A band or cord of strong, fibrous tissue that connects muscles to bone.

Testosterone- Principle male hormone that accelerates tissue growth and stimulates blood flow.

Thick Skin- Smooth skin caused by too much fatty tissue between the layers of muscle and beneath skin.

Tone- See MUSCLE TONE.

Training Effect- Increase in functional capacity of muscles as result of increased (overload) placed upon them.

Training to Failure- Continuing a set until it is impossible to complete another rep without assistance.

Traps- Abbreviation for trapezius muscles, the largest muscles of the back and neck that draw head backward and rotate scapula.

Trimming Down- To gain hard muscular appearance by losing body fat.

Tri Sets- Alternating back and forth between 3 exercises until prescribed number of sets is completed.

Universal Machine- One of several types of machines where weights are on a track or rails and are lifted by levers or pulleys.

Variable Resistance- Strength training equipment where the machine varies amount of weight being lifted to match strength curve for a particular exercise- usually with a cam, lever arm, or hydraulic cylinder. Also referred to as “ACCOMMODATING RESISTANCE”.

Vascularity- Increase in size and number of observable veins. Highly desirable in bodybuilding.