Bowflex VersaTrainer Owners Manual - Page 41

Glossary Abdominals: A group of four muscles - the rectus abdominis, internal and external obliques, and tranversus abdominis - in the anterior body wall that collectively flex your trunk forward. The abdominals rotate the trunk right and left, aid in stabilizing the torso, and assist in exaggerated exhalation. Antagonist: The muscle or muscle group that is working in direct opposition of the prime mover (see complementary muscle group). When the biceps contract , the triceps act as in antagonist and relax. Body Building: The application of progressive overload to improve body appearance. An exercise program focusing on muscle shape, definition, and symmetry. Circuit Training: A series of exercises performed in rapid succession, with minimal (or no) rest between exercises. T Complementary Muscles Groups: Often called antagonists. Muscle groups that work opposite of each other. When one m uscle is contracting or shortening, the other is relaxing or extending. Developing complementary muscles groups give a F balance of strength. A Compound Joint Movement: use of more than one joint to achieve a motion. Exercises like the Forehand Drive that a ddress compound joint movement naturally address more than one muscle group, which enhances muscle power and R coordination. D Contraction: A contraction occurs when muscles are at work, using energy and expending heat to produce movement of a bone. In a concentric contraction or positive contraction, the muscle shortens as it moves. In a eccentric contraction, the muscle lengthens as it resists an outside force - for instance, gravity. Definition: Visibility of the muscle outline or shape, caused by muscle development and absence of fat. Deltoids: Also called delts. The muscles that cover your shoulder joints. The delt has three separate heads (anterior, middle, a nd posterior) and its primary functions are should joint flexion and extension; inward and outward rotation; abduction and adduction. Extension: Return of a body part from a flexed position to a normal position. Hyper-extension is the continuation of a body part beyond extension. Fast Twitch Muscle Fiber: The white muscle fiber, responsible for fast, explosive contractions - the kind necessary in sprinting, or moving heavy resistance. Primarily fueled by glucose, it fails quickly. Fat: A basic energy source. When stored in and on the body, it's called adipose tissue. You begin to draw upon your fat as an T energy source when you exercise at about 50 percent resistance for at least five minutes. F Flexibility: The ability of a muscle to control a joint through a full range of motion. Flexibility is the result of opposite m uscle groups working in complementary actions: in moving a joint, one muscle or muscle group contracts and its A opposite muscle relaxes, providing range. R Flexion: Movement of a body segment away from the basic anatomical position and closer tot he center. A flexion brings Dthe forearm to the shoulder. Hypertrophy: An increase in muscle size, caused by working the muscle to failure, followed by a period of relaxation. Bowflex® VersaTrainer® Owner's Manual 41