Transcript Free Weights vs. Machines

Weight Training Terms
Muscular Strength – The ability of the muscle to exert maximal
force against a resistance.
Muscular Endurance – The ability of the muscle to contract
repeatedly, with a submaximal force.
Repetition Maximum – the most weight lifted for a given number
of repetitions, used to measure muscular strength. Written as 1RM,
referred to as your “max.”
Load – the amount of weight lifted. Always a percentage of 1RM.
Repetition – The number of times a given exercise is performed.
Set – A completed number of repetitions performed consecutively
without resting.
Overload – Placing greater stress on the body than what it is
accustomed to.
Specificity – Selecting particular exercises or training methods to
match particular outcomes desired.
Slow Twitch Fibers – red muscle fibers, developed with aerobic
exercise. Low to moderate intensity, long in duration.
Fast Twitch Fibers – white muscle fibers, developed with anaerobic
exercise. High intensity, explosive exercises, short in endurance.
Hypertrophy – The enlargement of the muscle.
Atrophy – Decrease in the size of the muscle.
Ergogenic Aid – Performance enhancing supplement or drug
Free Weights vs. Machines
Advantages of Free Weights
Cost
 More like real life activities
 Variety
 Portability
 Balance, stabilizing muscles
 One size fits all
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Advantages of Machines
Safety
 Selection, a few exercises can only be
performed with machines. Ex: Lat
pulldown, leg curls, etc.
 Isolation
 Time
 Rehabilitation
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