Weight Training Terminology

In isometric exercises the muscles flex and hold a stationary position. No movement of a load takes place, and the exercises require little in the way of equipment. An example of an isometric exercise is placing the palms of the hands against each other and pushing.

In isotonic exercises the muscles are used to push or pull a weight. Any object can be used for weight training, but dumbbells, barbells and other specialised equipment are normally used because they can be adjusted to specific weights, and are easily gripped. Elastic resistance bands are a cheap and portable alternative. Some exercises, such as the push-up, use the individual's body weight instead. Advanced practitioners often add weight to body-weight exercises.

A third type of training, which is less common, except in sport-specific training or in rehabilitation, is isokinetic exercise. An exercise machine is used which registers the force applied to it by the user, and offers just that amount of resistance. (The rate of change of angle at the joints being utilised is kept constant.) This allows the user to exercise at the speed optimal for their needs, without the danger of being subjected to more weight than they can handle.

An isolation exercise is one where the movement is restricted to one joint and one muscle group. For example, the leg extension is an isolation exercise for the quadriceps. No other muscle groups are involved, and movement occurs only around the knee joint.

Compound exercises work several muscle groups at once, and include movement around two or more joints. For example, in the leg press movement occurs around the hip, knee and ankle joints. This exercise is primarily used to develop the quadriceps, but it also involves the hamstrings, glutes and calves.

Aerobic exercise is a type of exercise in which muscles draw on oxygen in the blood as well as fats and glucose, that increase cardiovascular endurance. Aerobic exercise is not to be confused with aerobics, which is a type of aerobic exercise but far from the only one. Oxygen, fats, and glucose are used to produce adenosine triphosphate, the basic fuel for all cells. Aerobic exercises are those like running (but not sprinting), jump rope, cycling, and long distance swimming, as well as a number of other exercises performed at gyms. Some video games like Dance Dance Revolution also require aerobic exertion.

Anaerobic literally means "without air", and refers to the energy exchange in muscles during short high intensity workouts. Anaerobic exercise is one where anaerobic metabolism is taking place. In a long exercise the glycogen supply local to the muscle runs out and the body converts to aerobic metabolism; when aerobic metabolism is sustaining the workout it is an aerobic exercise. During the anaerobic phase, energy is released and made available to muscles by converting immediately available sugars in the blood to lactic acid. In the following aerobic phase, a more slowly available oxygen supply is required, enabling the lactic acid to be broken down to carbon dioxide and water, releasing larger amounts of energy. Examples of anaerobic exercise include heavy weight lifting, sprinting, and jumping.

Supersets combine two or more exercises for different muscle groups. The exercises are performed back to back, with no rest period between them.

Tri-sets (three exercises is a row with no rest in between sets)

Compound sets (back-to-back exercises for the same muscle group)

Pre-exhaustion combines an isolation exercise with a compound exercise for the same muscle group. The isolation exercise first exhausts the muscle group, and then the compound exercise uses the muscle groups's supporting muscles to push it further than would otherwise be possible.