Powerline P2X manual PHRASES, TERMS, Tips & Guidelines, BEGINNER’S Guidelines

PHRASES, TERMS, TIPS & GUIDELINES

BEGINNER’S GUIDELINES

•Work out at least two times a week.

•Include six to eight exercises that train major muscle groups.

•Perform two or three sets of at least eight to 12 repetitions.

AEROBIC

Exercise that primarily uses oxygen to burn fuel at low to moder - ate levels of intensity. Running and jogging are examples of aerobic exercise.

ANAEROBIC

Exercise that primarily uses the body’s stored fuel for

energy. Intense weight lifting is an example of an anaerobic exer- cise.

ATROPHY

Decrease of a muscle caused by the decrease in the size of its cells because of inactivity.

BALLISTIC STRETCHING

A stretching technique that involves a bouncing or bobbing move - ment during the stretch. The final position is not held. This is not a recommended stretching technique.

BREATHING

Never hold your breath during any part of an exercise. Holding your breath may cause severe intra-thoracic

pressure and raise blood pressure leading to dizziness, blackout or other complications. The rule of thumb is to exhale on exer - tion and inhale on the return part of the exercise.

CARDIOVASCULAR

Referring to the heart, lungs, and other periphery systems involved in the transport of oxygen throughout the body.

CHALLENGE YOUR MUSCLES

All strength training should progress gradually, using increases in weight until your goals are reached. Then, change your workout to include increased reps or a higher weight resistance. Alter the order of your exercises,

perform multiple sets or different exercises to maintain results or reach new goals.

CHANGE ROUTINE

Beginner’s please note: If you want to make changes in the exercise routine that you do, wait until about the six to eight week point. Advanced lifters may want to change routines to avoid plateaus in gaining size or strength.

CIRCUIT TRAINING

Exercise stations that consist of various combinations of weight training, flexibility, calisthenics, and aerobic

exercise.

CONCENTRIC MUSCLE ACTION

The muscle shortens while contracting against resistance.

ECCENTRIC MUSCLE ACTION

The muscle lengthens while contracting against resistance.

EXERCISE FREQUENCY

Exercise each muscle group 2-3 times per week. Allow a minimum of 48 hours rest for each muscle group worked. If you are doing a total-body workout, three training sessions per week, performed on every second day, is adequate.

EXERCISE LARGE MUSCLES FIRST

You should work your large muscle groups first (ie. squat, bench press, lat pulldown) before you exercise your small muscle groups (ie. biceps curls, tricep pressdowns, lateral raises).

EXERCISE PROGRAM DURATION

A weight training routine should take anywhere from 45 minutes to one hour to complete. Add another 20 to 60 minutes when you include stretching, warm-up, aerobics and cool-down.

GIVE YOUR MUSCLES A REST

You’ll get the most out of strength training if you give your muscles at least 48 hours rest to recover and rebuild between strength training workouts.

HYPERTROPHY

Enlargement of a muscle caused by an increase in the size of its cells in response to weight training.

INTENSITY

The degree to which the body is worked during exercise.

ISOKINETIC EXERCISE

Resistance is given at a fixed velocity of movement with accommodating intensity. A machine that moves you through an entire range of motion at a preset speed and will not change no matter how much pressure is put forth by the individual.

ISOMETRIC EXERCISE

Contracts the muscle statically without changing its length.

Example: Attempting to lift a weight heavier than you can handle, but can - not move.

ISOTONIC EXERCISE

Shortens and lengthens the muscle through a complete range of motion. This defines weight training with full range of motion.

MUSCLE FATIGUE

Fatigue is when you can’t possibly do another rep without sacrificing form.

MUSCULAR ENDURANCE

The ability to perform repetitive muscular contractions against some resis - tance.

MUSCULAR STRENGTH

The maximum force that can be applied by a muscle during a single maxi - mum contraction.

OSTEOPOROSIS

A decrease in bone density.

PLYOMETRIC EXERCISE

A technique that includes specific exercises which encompass a rapid stretch of a muscle eccentrically, followed immediately by a rapid concen - tric contraction of that muscle for the purpose of facilitating and developing a forceful explosive movement over a short period of time. Examples of these are using medicine balls for upper extremity and depth jumping for lower extremity.

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