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5. ExErcisE TErMs
Seated pec deck
Seated on the equipment, place elbows
and forearm onto pads. Inhale and
squeeze pads forward and together
applying force through the elbows and
forearms. Exhale and return to start
allowing a full range and stretch.
Seated chest press
Seated on the equipment, grip the
lower chest grips in an overhand grip,
palms facing the floor. Inhale and push
bar forward, exhale and return bars
back.
4. TRAINING TERMS
Please familiarize yourself with the following terms before you start exercising.
These terms are refered to in the inidivdual training programs.
Duration
In a gym program this will refer to the workout time of the entire program
Intensity
This will refer to the amount of weight used, and the amount of rest given between each set of a
exercise
Type
Refers to the type of training , ie strength, resistance, cardio etc.
Reps/
Repetitions
A single cycle of lifting and lowering a weight
Sets
A number of reps performed together ended with a rest period is refered to as a set
Tempo
Is the rate and speed at which a rep is executed, it has 3 stages, the push/pull, the pause and the return
motion
eg. 2:1:3 - 2 seconds to complete ‘push/pull’, 1 second pause, 3 seconds to return to start position
% of max.
Is determined as % of 1 repetition of max weight a person can push for any given exercise eg. if you
were to press 100 kg for only one rep as your max, your training weight for 45% of max for 10 reps
would be 45 kg pushed 10 times
Superset
This refers to doing the 2nd exercise immediately after completing the first exercise without pausing
Seated leg
Sit on the seat and slot your ankles
extensions
behind the ankle pad. Inhale and raise
legs to horizontal. Exhale while lowering
legs to start.
