The collective name for the muscles on the front of the torso, below the chest.
The maximum amount a person can lift in one repetition.
Increasing resistance as lifters force increases through range of motion. Nautilus machines are said to provide accommodating resistance.
The acquisition of characteristics commonly associated with aging but that are, in fact, caused by immobility or sedentary living.
Muscles are stretched using the contraction of the opposing muscle, (antagonist). For an example stretching the triceps, requires the biceps to contract.
Movement of a limb toward middle of body, such as bringing arms to side from extended position at shoulder.
Fibrous patch holding muscles or other parts together that are normally separated.
ADP is formed when ATP is broken down within the bodies cell furnace, (the mitochondria). This provides energy for muscular contraction.
Another term for maximal oxygen uptake (VO2 Max).
Activity in which the body is able to supply adequate oxygen to the working muscles, for a period of time. Running, cross-country skiing and cycling are examples of aerobic activities.
Group that administers womens amateur bodybuilding in America.
Muscle directly engaged in contraction that is primarily responsible for movement of a body part.
Athletes, especially body builders, who can avoid using steroids or other banned substances.
Muscle fibre contracts fully or it does not contract at all.
Synthetic chemical that mimics the muscle building characteristics of the male hormone testosterone.
Activities in which oxygen demands of muscles are so high that they rely upon an internal metabolic process for oxygen, resulting in lactic acid build up. Short bursts of "all-out" activities such as sprinting or weightlifting are anaerobic.
The point at which you begin working your muscles without oxygen, from an aerobic level, believed to be at about 87% of your Maximum Heart Rate.
Chest or arm pain resulting from reduced oxygen supply to the heart muscle.
Muscle that counteracts the agonist, lengthening when the agonist muscle contracts.
Supplements such as glutamine, used to prevent breakdown within the body, in order to promote muscle growth.
Vitamins A, C and E, along with various minerals, which are useful to protect the body from "free radicals". Free radicals are unstable molecules which react with oxygen. They are naturally created in the body, and are also caused by factors such as smoking and radiation. Free radicals may cause cell damage, which leads to disease.
American Physique Committee, Inc. Group that administers mens amateur bodybuilding in America.
Aluminum or fibre glass strip about 5" x 24", supported at waist height by a strap around the neck. Keeps elbows from moving while curling barbell or dumbbells or doing triceps pushdowns.
Hardening of the arteries due to conditions that cause the arterial walls to become thick, hard, and none elastic.
The process in which foods are utilized and absorbed by the body.
The deposition of materials along the arterial walls, a type of arteriosclerosis.
Withering away Decrease in size and functional ability of tissue or organ
Cutting back on either number of sets, repetitions or amount of weight used during a exercise session.
A more vigorous stretch by using a swinging or bouncing motion suited only for conditioned athletes, especially in martial arts.
Weight used for exercise, consisting of a rigid handle 5-7' long, with detachable metal discs at each end.
Metabolic rate at rest, your bodies working output.
The top part of your upperarm.
The simplicity in which nutrients can be absorbed.
Science concerned with the internal and external forces acting on a human body and the effects produced by these forces.
The chemical reactions which take place within the human body.
A measure of protein quality in a given food.
The breakdown of your body make-up, i.e. fat, lean muscle, bone and water content.
Weight training to change physical appearance
Soundness of the bones within the body, low density can be a result of osteoporosis.
As in a "finely buffed finish" Good muscle size and definition, looking good.
Substances that help reduce lactic acid build-up during strenuous exercise.
Gaining body weight by adding muscle, body fat or both.
As in "going for the burn" In endurance exercise, working muscles until lactic acid build-up causes burning sensation.
Increase consumption of carbohydrates in liquid or food form normally three days prior to an endurance type event.
Physical conditioning that strengthens heart and blood vessels, the result of which is an increase in the ability for your body muscles to utilize fuel more effectively resulting in a greater level of exercising.
The breakdown of lean muscle mass, normally as a result of injury, immobilization and poor dieting techniques.
Indigestible fibre in foods.
Powder used on hands for secure grip.
Too much weight used on an exercise, therefore relying on surrounding muscle groups for assistance in the movement; or changing joint angles for more leverage, as in arching back in bench press.
A fat lipid which has both good and bad implications within the human body. Good being known as HDL and bad being LDL. Bad cholesterol is associated with heart disease and stroke, whe
A disease or illness that is associated with lifestyle or environment factors as opposed to infectious diseases (hypo kinetic diseases are considered to be chronic diseases).
Going quickly from one exercise apparatus to another and doing a prescribed number of exercises or time on each apparatus, keeps pulse rate high and promotes overall fitness, by generally working all muscle groups as well as heart and lungs.
Lifting weight from floor to shoulder in one motion.
Olympic lift where weight is raised from floor to overhead in two movements.
One of two Olympic lifts where weight is raised from floor to overhead at arms length in one motion.
A substance that works with an enzyme to promote the enzyme's activity
Proteins that contain all the essential amino acids.
Sometimes called "giant sets"; doing 3-4 exercises with the same muscle, one after the other, with minimal rest in between.
An isotonic muscle contraction, where a muscle contracts or shortens.
The inability of the heart muscle to pump the blood at a life sustaining rate.
Moderate then light activity, normally followed by stretching.
Circulation of blood to the heart muscle associated with the blood carrying capacity of a specific vessel or development of collateral vessels (extra blood vessels).
Diseases of the heart muscle and the blood vessels that supply it with oxygen, high risk factor for a heart attack.
The blocking of the coronary blood vessels.
An inorganic phosphate molecule which binds with ADP and forms ADT. Produced naturally within the body, however creatine mono hydrate supplements have helped a number of athletes boost their performances.
Abdominal exercises Sit-ups done on the floor with legs on bench, hands behind the neck.
Cambered bar designed for more comfortable grip and less forearm strain.
Reducing body fat and water retention to increase muscle definition.
One of three power lifting events (other two are squat and bench press). Weight is lifted off floor to approximately waist height. Lifter must stand erect, shoulders back.
A sub optimal level of either one or more nutrients, often resulting in poor health.
Excessive fluid loss from the body, normally from perspiration, urination, evaporation or being sick.
The muscles on your arm next to your shoulders.
Abbreviation for deltoids, the large triangular muscles of the shoulder which raise the arm away from the body and perform other functions.
A dietary supplement is a vitamin, mineral or herb that you take to improve your health or wellness. These supplements are generally not intended to cure or treat diseases or medical conditions, unless they have been approved for a health claim by the U.S. Food & Drug Administration (FDA).
Altering lifestyles and use of medical procedures to aid in rehabilitation or reduction in symptoms or debilitation from a disease or illness.
A substance that aids the increase of urine excreted by the body.
A condition that is often felt after exercise, especially weight orientated, or excessive running. Caused by the micro tears within your muscles as part of the body rebuilding phase. Will generally last 24 / 72 hours, with feelings felt normally the day after exercise.
Encouraging loss of body fluids by limiting fluid intake, eliminating salt, sweating heavily and/or using diuretics.
Weight used for exercising consisting of rigid handles about 14" long with either detachable metal discs or fixed weights at each end.
Muscle lengthens while maintaining tension.
Required by the body, however only obtainable from food sources, such as flaxseed oil and safflower oil.
Capable of conducting electricity in a solution. Used in many body activities, potassium, sodium and chloride are all forms of electrolytes.
A traumatic emotional experience that is likely to effect the human organism physiologically.
Naturally occurring body productions.
Ability of a muscle to produce force continually over a period of time.
Helpful protein molecules, responsible for a multitude of chemical reactions within the body.
Something that can increase muscular work capacity.
Activity done for the purpose of keeping fit and healthy, or sociable in a group form like football
Body part (i.e. hand, neck, trunk, etc.) going from a bent to a straight position, as in leg extension.
Refers to muscle cells that fire quickly and are utilized in anaerobic activities such as sprinting and power lifting.
Often referred to as lipids, or triglycerides, one of the main food groups, containing nine calories per gram. It serves a variety of functions in the body, however a high percentage of body fat has been proven to be bad for you.
The substance that in combination with blood cells forms a blood clot.
Bend or decrease angle of a joint; contract a muscle.
(ROM) Range of movement in a joint or group of joints.
Bending in contrast to extending, as in leg flexion.
Cleanse a muscle by increasing the blood supply to it, removing toxins left in muscle by exertion.
Assistance to perform additional repetitions of an exercise when muscles can no longer complete movement on their own.
Highly reactive molecules that possess unpaired electrons. Caused by a number of factors, look at Antioxidants for prevention.
Training all body parts in one workout.
Structurally unlinked individual amino acids.
Often used as a sugar substitute for diabetics, because of its low glycemic index. A healthier option than normal sugar, as fructose comes from fruit.
A supplement that contains all of the essential amino acids.
A hormone responsible for the regulation of blood sugar levels.
The basic fuel of the body, the simplest sugar molecule and main sugar found in the blood stream.
Abbreviation for gluteus maximus, medius and minimus; the buttock muscles.
A measuring system to find the extent of which various foods raise the blood sugar level. The benchmark is white bread, which has a GI of 100. The higher the score, the greater the extents of blood sugar raise. E.g. Dextrose scores 138 (HIGH) whereas fructose 31 (LOW).
The principle form of carbohydrate energy (glucose) stored within the bodies muscles and liver.
A naturally released anabolic hormone by the pituitary gland. It promotes muscle growth and the breakdown of body fat for energy, unfortunately it is greatly reduced after the age of about 20.
Perform a prescribed number of repetitions of an exercise using maximum effort.
Altering lifestyles and environmental factors with the intent of improving quality of life.
A blood substance that picks up cholesterol and helps remove it from the body; often called "GOOD CHOLESTEROL."
Regulators of various biological processes through their ability to control the action of enzymes. Made from proteins, such as insulin for blood sugar control, or cholesterol for testosterone control.
A disease/illness or health condition caused or contributed by excessive exercise.
High blood pressure.
Increase in size of muscle fibre.
A common occurrence in diabetics, this is low blood sugar levels, resulting in anxiety and fatigue.In severe untreated cases it can lead to coma and even death.
International Federation of Bodybuilders, founded in 1946 Group that oversees world-wide mens and womens amateur and professional bodybuilding
Symptoms that upset your health.
Proteins which are low in one or more of the essential amino acids.
Isotonic exercise in which there is ACCOMMODATING RESISTANCE. Also refers to constant speed. Nautilus and Cybex are two types of iso kinetic machines, where machine varies amount of resistance being lifted to match force curve developed by the muscle.
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.
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.
Well known sport manufacturer's marketing phrase.
Study of muscles and their movements.
Elastic strips about 3 1/2" wide used to wrap knees for better support when performing squats, dead lifts, etc.
A substance caused by anaerobic training of the muscles, a build up prevents continuation of exercise, and a good example is 400 metre runners. Watch how they slow down during the last 100 metres of the race.
Abbreviation for Latissimus dorsi, the large muscles of the back that move the arms downward, backward and in internal rotation.
Everything in the body except for fat, including bone, organs, skin, nails and all body tissue including muscle. Approximately 50-60% of lean body mass is water.
Individual patterns of your typical life.
Assistance in getting weight to proper starting position.
Strong, fibrous band of connecting tissue connecting two or more bones or cartilage or supporting a muscle, fascia or organ.
All fats and fatty acids.
Fat carrying protein in the blood.
Partial repetition of an exercise by pushing the weight through only last few inches of movement.
A core of cholesterol surrounded by protein, often referred to as bad cholesterol.
Abbreviation for abdominal muscles below the navel.
Lower region of you spine, vertebrates L1 to L5. Used for bending and extending the body forward and back, with the aid of the abdominal and erector spinae muscles.
Maximum effort for one repetition of an exercise.
Muscles of abdominal area, including upper and lower abdominals, obliques and rectus abdominis muscles.
Pressing a barbell from upper chest upwards in a standing or sitting position.
Tissue consisting of fibres organized into bands or bundles that contract to cause bodily movement. Muscle fibres run in the same direction as the action they perform.
Slang for someone whose life is dominated by training.
Sudden, involuntary contraction of muscle or muscle group.
Condition in which muscle is in a constant yet slight state of contraction and appears firm.
Another term for definition, denoting a fully delineated muscles and absence of fat.
Muscular soreness due to inflammation that often occurs 1-2 days after unaccustomed exercise. Often referred as DOMS (Delayed onset muscle soreness)
Iso kinetic-type exercise machine which attempts to match resistance with user's force.
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.
Performing an exercise without going through complete range of motion. For example, doing squat without coming to full lockout position of knees or pressing a barbell without locking out elbows.
Abbreviation for external obliques, the muscles to either side of abdominals that rotate and flex the trunk.
Exercises used in competition other than snatch and clean and jerk, such as squats, bench presses, and barbell curls.
Female sex hormone.
Two movements used in national and international Olympic competitions: the SNATCH and the CLEAN and JERK.
High quality, precision made set of weights used for competition. The bar is approximately 7' long. All moving parts have either brass bushings or bearings. Plates are machined for accurate weight.
Slang denoting skin with very low percentage of subcutaneous fat, which helps to accentuate muscularity.
Applying a greater load than normal to a muscle to increase its capability.
A system of training where you go from one exercise to another, with little or no rest, preferably alternating upper body and lower body exercises. Designed for cardiovascular training and to develop muscle mass.
Branch of the autonomic nervous system that slows the heart rate.
Performing an exercise without going through a complete range of motion either at the beginning or end of a rep.
Exercising a muscle until it cramps by using shortened movements.
Abbreviation for pectoral muscles of the chest.
Improvements in physical fitness as a result of exercise.
Lack of oxygen supply to the working muscles and tissues of the body, resulting from decreased blood supply.Predominately affects the limbs,the parts of the body furthest away from the heart such as the legs (calves), hands and feet.
Refers to body health, and is the result of regular exercise, proper diet and nutrition, and proper physical recovery.
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.
High-intentsity moves designed to increase muscle speed and power. Plyometrics often involve jumping.
Stretching exercises used to increase an individuals flexibility.
Bodybuilders performing their poses at the same time in a competition, trying to out pose one another.
Strength + speed.
Three movements used in power lifting competition; the squat, bench press and dead lift.
System of weight training using low repetitions, heavy weights.
Method of training where weight is increased as muscles gain strength and endurance. The backbone of all weight training.
Slang meaning the muscles have been made large by increasing blood supply to them through exercise.
Phrase that has been in use since the 1950's, but recently greatly popularized. Lifting weights.
Abbreviation for quadriceps femoris muscles, muscles on the upper part of the front of the legs, which consist of four parts (heads).
Training just before bodybuilding competition where intervals between sets are drastically reduced to enhance muscle mass and density, and low calorie diet is followed to reduce body fat.
Reflex relaxation in a muscle being stretched.
Repeat the same movement over and over until you are unable to do anymore.
One complete movement of an exercise.
Abbreviation for REPETITIONS.
Pause between sets of an exercise, which allows muscles to recover partially before beginning next set.
Training method where you press out one difficult repetition, then replace bar in stands, then after 10-20 second rest, do another rep, etc.
Slang meaning extreme muscularity.
Slang for ANABOLIC STEROID.
Fixed number of repetitions. For example, 10 repetitions may comprise one set.
Muscle cells that contract slowly are resistant to fatigue and are utilized in endurance activities such as long-distance running, cycling or swimming.
Olympic lift where weight is lifted from floor to overhead, (with arms extended) in one continuous movement.
Assist if called upon by someone performing an exercise.
Person who watches a person closely to see if any help is needed during a specific exercise.
A stretch that is held within the stretched position for several seconds, without movement.
Most difficult part of a movement.
Refer to DOMS.
Groups of repetitions (SETS) interrupted by only brief pauses, (30-90) seconds.
The ability of a muscle to produce maximum force.
Using resistance weight training to build maximum muscle force
Tears (slight scars) in skin caused if muscle or fat tissue has expanded in volume faster than the skin can grow.
Grooves or ridge marks seen under the skin, the ultimate degree of muscle definition.
A condition which occurs from insufficient oxygen supply to the brain.
Alternating back and forth between two exercises until the prescribed number of sets is completed.
Part of the autonomic nervous system that prepares the body for activity by speeding up the heart rate.
A band or cord of strong, fibrous tissue that connects muscle to the bone.
Principle male hormone that accelerates tissue growth and stimulates blood flow.
Smooth skin caused by too much fatty tissue between the layers of muscle and beneath the skin.
The loss of function resulting from growing old.
Increase in functional capacity of muscles as result of increased (overload) placed upon them.
Cotton or leather straps around wrists, then under and over a bar held by clenched hands to aid in certain lifts (rowing, chin-ups, shrugs, dead lifts, cleans, etc.) where you might lose your grip before working muscle to desired capacity.
Continuing a set until it is impossible to complete another rep without assistance.
Abbreviation for trapezius muscles, the largest muscle of the back and neck that draws the head backwards and rotates the scapula.
Alternating back and forth between three exercises until a prescribed number of sets is completed.
A term that can refer to any muscle group with three points of origin. When people refer to "the" triceps, they are typically talking about the muscles of the back of the upper arm.
An irritable spot usually found in soft tissue injuries, such as a knot within the muscle.
To gain hard muscular appearance by losing body fat.
One of several types of machines where weights are on tracks or rails and lifted by levers or pulleys.
Abbreviation for abdominal muscles above the navel.
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."
Increase in size and number of observable veins. Highly desirable in bodybuilding.
The maximum amount of oxygen a person can utilize per minute of work. Often written down as an evaluation of a persons cardiovascular efficiency.
Light gradual exercises performed to get the body ready for physical activity, normally a slower version of the activity to follow. For example a light jog before a run. Often followed by stretching of the body.
Thick leather belt used to support lower back. Used while doing squats, military presses, dead lifts, bent rowing, etc.
Internal view of the body, showing high density structures such as bones and teeth, using medical equipment.
A herbal nutrient used to treat male impotence, bringing blood to the penis, and preventing blood flow back out. Studies are showing other medical benefits, including fatty acid mobilization, and a prevention in arteries becoming clogged. Never take any medication, without prescription.
More commonly known as the upper cheek bone.
