Muscle Building and Weight Training Glossary Part II

Clean: Raising a barbell (or two dumbbells) from the floor to your shoulders in one smooth motion, using your legs, back, shoulders and arms. Clean Diet: Nutrient-rich, low-fat diet. Clean and Jerk: Olympic lift where weight is raised from floor to overhead in two motions. Clean and Snatch: One of two Olympic lifts where weight is raised from floor to arms’ length overhead at arms’ length. Collar: The clamp that holds weights securely on a barbell or dumbbell bar. Compound Training: Doing 34 exercises for the same muscle with minimal rest between. Concentric: The lifting phase of a weight lifting exercise, where the muscle contracts. Crunches: Sit-ups done lying on the floor with legs on the bench and hands behind the neck, to strengthen the abs. Curl Bar: Cambered bar which allows for less forearm strength during curls. Cut Up: A bodybuilder who has an extremely high degree of muscular definition. This is created by maintaining a very low degree of body fat. Dead Lift: Lifting weight off floor to waist height while standing erect with back straight Deficiency: Low level of some nutrient that is needed for overall health. Definition: Often referred to as “muscularity,” definition is the absence of fat over highly developed muscle groups. Delts: Deltoids, the large triangular muscles of the shoulder. These muscles raise the arm away from the body. Density: Muscular hardness or definition. Even intramuscular fat has been eliminated. Dipping Bars: Parallel bars set high above the floor, used for dips, leg raises, and other exercises Drying Out: Eliminating body fluids by limiting intake of liquid, eliminating salt, sweating heavily and/or taking diuretics. Dumbbell: Exercise weight consisting of 14” handle or ball with sometimes detachable metal disks at each end. Easy Set: Exercise that is intentionally not close to maximum effort, such as a warm-up. Eccentric: Opposite of concentric, lowering phase of an exercise, when the muscle lengthens. Energy: Capacity to do work. Endurance: Ability of a muscle to keep producing force over a length of time. Essential Fatty Acids: Fats our body cannot produce, which must be obtained through diet. EFAs are important to hormone production and cellular synthesis and integrity. Exercise: Each individual movement in your bodybuilding routine. Extension: Body part going from bent to straight position (i.e. leg extensions). Failure: The point in an exercise where your muscle is so fully fatigued that it can no longer complete one more repetition with proper form. Fascia: Connective tissue that covers, supports and separates muscles and unites skin to underlying tissue. Fast-Twitch: Muscle cells that “fire” quickly and are used in anaerobic exercises such as sprinting and powerlifting. Fat: Macronutrient with nine calories per gram. Saturated fat is “bad,” unsaturated is “good.” Fat Free Mass (FFM): Portion of the body not containing fat, including bone, muscle and skin, as well as organs and some other body parts. Flexibility: Suppleness of the body, including joints, muscle mass and connective tissues, which allows you to move your body through a larger range of motion. Flexion: Bending, rather than extending, a body part, as in leg flexions. Flush: Cleansing a muscle of toxins left by exertion by increasing the blood flow to the muscle.