Powerline P2X User Manual download pdf (Page 39)

PHRASES, TERMS, TIPS & GUIDELINES

STARTING RESISTANCE LEVEL

If you begin weight training at too high a level, you risk serious injury . You will also develop poor

form, which will hinder your efforts and discourage you. Use this as a guideline: if you cannot lift

the weight eight times with proper form, the weight is too heavy. Similarly, don’t choose too light a

weight; the last two or three repetitions of your set should be difﬁcult.

POWER

Power is the rate of performing work. Power during a repetition is

deﬁned as the weight lifted times the vertical distance the weight is

lifted divided by the time to complete the repetition. Power during a

repetition can be increased by lifting the same weight the same

vertical distance in a shorter period of time. Power can also be

increased by lifting a heavier resistance the same vertical distance in

the same period of time as a lighter resistance.

PROGRESS GRADUALLY

Increase reps before increasing resistance. Reduce rest intervals

between sets to increase intensity.

PROGRESSIVE RESISTANCE

The principle of continually adding more weight to a speciﬁc exercise

as your muscles become stronger to adapt to the heavier weights.

PROPER FORM

Focus on the proper motion of the exercise and concentrate on

the speciﬁc muscles being used. Do not sacriﬁce proper form to

lift heavier weight or to perform more repetitions. Proper form also

means lifting in a smooth, ﬂ uid motion. If you feel strain elsewhere,

you should re-evaluate the amount of weight you are lifting or have a

qualiﬁed professional critique your exercise motion.

PROPER POSTURE

Maintaining proper posture will greatly reduce chances of injury and

maximize exercise beneﬁt. When standing always keep your feet

shoulder-width apart. Do not lock your knees. Locking your knees

can put unnecessary strain on them. Keep your back ﬂ at and straight,

making sure not to twist or arch it in order to complete a repetition.

PROPER TECHNIQUE

To get the most out of strength training and to reduce the chance of

injury, use proper weight training techniques. These include working

your muscles through their full range of motion (but not locking any

joints), lifting at a speed at which you can control the weight and stop

easily if necessary.

RANGE OF MOTION

Moving through a complete range of motion (ROM) allows the

muscles to stretch before contraction and increases the number of

muscle ﬁbers being recruited. This produces maximum contraction

and force. By working the full ROM, ﬂexibility will be maintained and

possibly increased.

REPETITION

A repetition is one complete movement of an exercise. It normally

consists of two phases: the concentric muscle action, or lifting of

the resistance, and the eccentric muscle action, or lowering of the

resistance.

REPETITION MAXIMUM (RM)

This is the maximum number of repetitions per set that can be

performed at a given resistance with proper lifting technique. Thus, a

set at a certain RM implies the set is performed to momentary

voluntary fatigue. 1RM is the heaviest resistance that can be used for

one compete repetition of an exercise. 10 RM is a lighter resistance

that allows completion of 10 (but not 11) repetitions with proper

exercise technique.

REST INTERVAL

Allow a brief pause between sets to give your muscles a chance to

partially recover before working them again. For power and muscle

size development allow a 3 to 4 minute rest interval between sets. For

muscular endurance and deﬁnition allow a 30 second rest interval. For

strength training allow a 60 to 90 second rest interval.

RISK SHOULD NOT EXCEED BENEFIT

If the risk of a speciﬁc exercise exceeds its potential beneﬁt, it is

best to stay on the conservative side. There are several ways to work

speciﬁc muscle groups. Choose those that provide minimal risk. Ask a

ﬁtness professional for guidance.

ROUTINE

The speciﬁc exercises, sets, reps and weight for a speciﬁc body part.

SET

This is a group of repetitions performed continuously without stopping.

While a set can be made up of any number of repetitions, sets typically

range from 1 to 15 repetitions.

SMALL MUSCLE GROUP EXERCISE

Single joint movement and isolation exercises (i.e. bicep curls, tricep

pressdowns and leg extensions).

SPEED OF MOVEMENT

Strength training movements should be slow and controlled. Do not

use momentum to complete an exercise movement. Momentum puts

unnecessary stress on tendons, ligaments and joints. Using momentum

in your exercise movements does not develop increased strength.

STATIC STRETCHING

A stretching technique that involves holding a speciﬁc muscle or

muscle group at a desired length for a certain period of time. This type

of stretching is highly recommended.

STOP TRAINING IF YOU FEEL PAIN

If you feel pain during a speciﬁc exercise stop immediately. Any

continuation may aggravate an existing injury. Re-evaluate your routine

to make sure that you are doing a proper warm up. Decrease the

amount of weight you are lifting. Talk to a qualiﬁed personal trainer,

health professional or your doctor.

STRENGTH

Strength is the maximal amount of force a muscle or muscle group

can generate in a speciﬁed movement pattern at a speciﬁed velocity of

movement.

WARM UP

This cannot be stressed enough. Many workout-related injuries can be

avoided by a proper warm up routine. Try to do a total body warm up

before you start training. A good example of a total body warm up is

using a stationary bike, treadmill, elliptical, rowing or skiing machine.

It is especially important to warm up speciﬁc muscle groups you are

going to be using. Your muscles need a 5 to 15 minute warm up as well

as a brief cool down. This can be as simple as performing a warm up

set of high repetitions and light weight (25% to 50% of your training

weight) for each exercise.

WORKOUT

The routine, speciﬁc exercises, weights, sets, and reps for one or more

body parts.

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Powerline P2X User Manual Page 39

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