PTT Flashcards
ab exercise
Bicycle Crunches
(also Bicycle Manoeuvre)
Targets: Abdominals
muscle anatomy
Rectus Abdominis
(also Abdominal Muscle)
the part of the body below the chest that contains the stomach, bowels, etc.
abdomen
your side abdominal muscles
Oblique Muscles
the upper part of the human body, not including the head and arms
torso
ab exercise
an easier version of the exercise that mimics the movement of the bicycle crunch, but from a standing position.
Standing bicycle crunch
BOSU ball
(also half-dome balance ball)
Dumbbell Side Bends
a male steroid hormone produced in the testicles
Testosterone
How Many Muscles Are in the Human Body?
604
the speed of the heartbeat measured by the number of contractions of the heart per minute
resting heart rate
BMI stands for
Body Mass Index
You are underweight if your BMI is less than 18.5, you are in normal range if it is between 18.5 to 24.9, and Overweight if your BMI is between 25 to 29.9 and Obese if it is over 30.
my BMI: 80/(1.94)*(1.94)= 21.25
the most basic metric to track your fitness levels.
BMI (Body Mass Index)
BMI is simply your weight in (kilograms) divided by your height in meters squared. My BMI: 80/(1.94)*(1.94)= 21.25
the total mass of fat divided by total body weight
body fat
One pound of body fat has 3500 calories.
your fat soluble vitamins
A, D, E & K
when you say A, D, E & K in one breath, it sounds like headache, right? This is the best way to remember what your fat soluble vitamins are.
type of fat that surrounds your organs.
the visceral fat
It is also called the ‘belly fat’ that has become a global concern.
EPOC stands for
excess post-exercise oxygen consumption
(informally called afterburn) is a measurably increased rate of oxygen intake following strenuous activity.
amount of oxygen required to restore your body to its normal, resting level of metabolic function (called homeostasis).
excess post-exercise oxygen consumption
(EPOC)
shift your body from periods of aerobic activity to periods of anaerobic activity.
High Intensity Interval Training (HIIT)
It is a form of cardio training which alternates periods of short intense anarobic exercise with less intense recovery periods.
Types of HIIT: Sprint, Tabata, Body weight, On a Cardio Machine
تمرینهای بدنی تناوبی تنشی
MHR stands for
Maximum Heart Rate
(formula: 220-your age=MHR)
Anatomy
Back thigh muscle
a tendon behind your knee, which sometimes gets injured when you do sport
hamstring muscles
The hamstrings biceps femoris, semitendinosus, and semimembranosus form the hamstring complex and assist the quadriceps to extend and flex the knee and hips.
from ham“bend of the knee” + Old English streng“line”
سه ماهیچه در ناحیه پشت استخوان ران
Back Extension Machine
Muscle target: erector spinae
Anatomy
three intermediate intrinsic back muscles
erector spinae
There are three intermediate intrinsic back muscles – the iliocostalis, longissimus and spinalis. Together these muscles form a column, known as the erector spinae.
ماهیچههای راستکننده ستون مهرهها
Anatomy
a group of muscles mostly used for bringing the thighs together
adductors muscle
These Five muscles on the inside of the thigh are quite large and considered to be important adductors. They are: Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus and gracilis.
ماهیچههای نزدیککننده ران
adductor machine
target muscle : adductor muscle
the shoulder bone
scapula
also known as the shoulder bone, shoulder blade, wing bone or blade bone, is the bone that connects the humerus (upper arm bone) with the clavicle (collar bone).
a large triangular shaped muscle which lies over the glenohumeral joint and which gives the shoulder its rounded contour.
deltoids
the largest muscle in the upper body
Latissimus Dorsi
(Latin: “latissimus: broadest”, “dorsum: back”
your chest muscles
pectoralis (major and minor)
back muscle: either of the two large flat triangular muscles that run from the back of the neck and cover each shoulder.
trapezius muscle
a large, wide muscle that covers the back of the hip joint and comprises the buttocks
gluteus maximus
comprised of four muscles that cover the front of the thigh, straighten the leg at the knee.
quadriceps
The front portion of the thigh muscle is also called quadriceps. Quad means four and therefore its a combination of four different muscles:
1. Rectus Femoris
2. Vastus Lateralis
3. Vastus Medius
4. Vastus Intermedius
The functions of quadriceps is to extend and flex your hip and knee joint.
Latin, “four-headed”]
an umbrella term for weight training or resistance training
Strength training
where external resistance like weights, bands, machines are used.
a complete movement through a particular exercise
rep
There are three phases in a rep. For example, when you are doing a bicep curl, and when you flex your bicep muscle and come up against the gravity, this is the concentric phase. When
you hold the weight, without any movement, this is an isometric phase. And when you go down, this is termed as the eccentric phase.
There are three phases in a rep
There are three phases in a rep. For example, when you are doing a bicep curl, and when you flex your bicep muscle and come up against the gravity, this is 1)the concentric phase. When you hold the weight, without any movement, this is an 2)isometric phase. And when you go down, this is termed as 3)the eccentric phase.
a person whose natural body shape is thin
ectomorph
tall thin person: somebody who belongs to a physiological type that is tall with long lean limbs.
Greek “ektos = external, outside” / morphē “form”]
bicep curl
fat that wraps around your abdominal organs deep inside your body
Visceral fat
flat dumbbell chest press
a short bar with a weight at each end, used for making the arm and shoulder muscles stronger
dumbbell
a long metal bar with weights at each end, used in the sport of weightlifting and for exercise
barbell
flat barbell chest press
incline dumbbell chest press
The main benefit in performing incline presses is to develop the upper portion of the pectoral muscles.
