Exercise Classification
Basic
- A principal exercise that can place greater absolute intensity
on muscles exercised relative to auxiliary
exercises. Basic exercises tend to have more of the following
characteristics:
- gravity
dependant
- inclusion or shift of resistance through multiple muscle
group throughout the range of motion
- e.g. bench press: front deltoid to pectoralis major to triceps
- natural transfer of torsion force to compression
force (e.g., lockout on squat, bench press, etc.) or tension force
(e.g. extension of arm curl) to the bone(s) and joint(s) during
full range of motion
Auxiliary
- An optional exercise that may supplement a basic
exercise. Auxiliary exercises may place greater relative
intensity on a specific muscle or a head of a muscle.
Compound
- An exercise that involves two or more joint movements.
Isolated
- An exercise that involves just one discernible joint movement.
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Weight Training Exercise Classification |
Utility |
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Basic |
Auxiliary |
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Mechanics |
Compound |
Many |
Some |
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Isolated |
Some |
Many |
Closed Chain
- An exercise or movement in which the end segment of the exercised
limb is fixed, or the end is supporting the weight. Most compound exercises are closed-chain
movements.
Open Chain
- An exercise or movement in which the end segment of the exercised
limb is not fixed, or the end is not supporting the weight. Many
isolated exercise are open-chain
movements.
Functional
- An exercise which allows one to gain motor development or
strength in a manner in which it is used in the execution of
a particular task (eg: specific sport skill, occupational task,
or daily activity).
Push
- Movement away from center of body during the concentric
contraction of the target muscle.
Isolated movements are classified
by their compound counterparts.
Pull
- Movement toward center of body during the concentric
contraction of the target muscle.
Isolated movements are classified
by their compound counterparts.
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Weight Training
Prescription
Set, Reps, Workload Shorthand
- Sets x Rep Range
- Sets x Reps x Resistance
- Sets x Relative Workload
Intensity (I)
- The amount of weight used, percentage of the one repetition
maximum, or the effort used during the exercise. Also see Aerobic
Intensity.
Frequency (F)
- The number of workouts per week (or unit time) or number
times a muscle group is trained per week (or unit time). Also
see Aerobic
Frequency.
Duration (D)
- The time from the beginning to the end of the workout. Duration
may also discribe other time components such time under tension
or Volume (see below). Also see Aerobic
Duration.
Volume (V)
- Total amount of work performed in a training phase (workout,
week, month, etc). Methods of calculating include:
- number of repetitions or sets performed in a workout
- product of resistance and repetitions (eg: 10 reps * 45 kg
= 450 kg)
- total work (eg: 445 N * 1 m * 10 reps = 4450 J)
Also see Aerobic
Volume.
Rest Between Sets and Exercises
Influences energy recovery and training adaptations.
Repetition Velocity
Speed of repetition, cadence, or time under tension
Tempo Training Shorthand (seconds)
- 2 point tempo
- Example: 3/2
- Eccentric / Concentric
- 3 point tempo
- Example: 3/0/2
- Eccentric / Stretched / Concentric
- 4 point tempo
- Example: 3/0/2/1
- Eccentric / Stretched / Concentric / Contracted
See Types
of Muscular Endurance and Types
of Muscular Strength. Also see Weight
Training Guidelines and Aerobic
Exercise Prescription Components.
Hypertrophy
- An increase in muscle size
Hyperplasia
An increase in muscle cell number
Atrophy
A decrease in muscle size
Abbreviations
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