Glossary of Weight Lifting Equipment Terms

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This glossary weight lifting and sports nutrition terms and definitions is organized alphabetically for your convenience. It is our hope that this will become an excellent reference headquarters for you.

Click on appropriate section for terms starting with:

[A-B]  [C-D]  [E-F]  [G-I]  [J-N]  [O-R] [S-Z]

Eccentric - The type of exercise motion or muscle contraction that develops tension through a muscle lengthening, this is also called the negative motion of an exercise. Eccentric contractions are one of the two types of isotonic contraction, the other type of isotonic contraction is a concentric contraction. Examples of eccentric contractions are the down-phase of a chin-up, the down-phase of a squat and the movement of setting down a child.

Ectomorph – There are three basic body types: Mesomorph, Endomorph and Ectomorph. The typical attributes of the Ectomorph body type are: Long, rectangular shape; flat chested, slender in the hips, no defined waist. Poorly muscled on trunk and limbs. Small boned, limbs longer in relation to trunk. Relatively lower body fat than other body types because of low body weight, but can have a high fat-to-muscle ratio due to poorly developed muscles. This body type has a faster metabolism than the others. Problems associated with this body type are that poorly developed muscles make it more susceptible to lower back problems. The effects of exercise on this body type are: Weight training can strengthen and build up the weak musculature, but will require more effort. The already slender body can develop a leaner look by removing extra fat. If weight is gained with out exercise, it will add fat to this body type and not muscle. If weight is gained through weight training and aerobic exercise, it will better define muscles. Good exercise goals for the Ectomorph are increasing endurance, improving muscle definition, especially on the limbs and strengthening of the abdominal muscles.

Ecto-Mesomorph – Most people are not made up of only one body type, most people are a combination of two body types. An Ecto-Mesomorph has well defined muscles and is long, thin and wiry.

Endomorph - There are three basic body types: Mesomorph, Endomorph and Ectomorph. The typical attributes of the Endomorph body type are: A round, soft, pear shaped body with more fat distributed at the hips and thighs. Small to medium bones. Muscles are not well defined. Higher fat to muscle ratio on trunk and limbs. Shorter limbs relative to trunk of body and a slower metabolism. Problems associated with the endomorph body type are a relatively higher fat to muscle ratio and a higher body weight that makes this type more susceptible to weight bearing injuries, especially in the hips, knees and feet. The effects of exercise on this body type are that it will help with fat loss, but fat will appear to drop slowly off this body type due to it’s higher original fat content. The endomorph needs weight training to develop muscle definition. With weight loss the endomorph will still maintain a softer rounder body. Fat will come off the hips and thighs last. Exercise goals for the Endomorph are increasing endurance, fat loss and building or maintaining muscles.
 Endo-Ectomorph - Most people are not made up of only one body type, most people are a combination of two body types. An Endo-Ectomorph is a variation of the Ectomorph and is smaller boned, longer limbed and more poorly muscled, with a layer of fat, than the plain Ectormorph. They also tend to carry more weight in the hips and thighs.

Endo-Mesomorph - Most people are not made up of only one body type, most people are a combination of two body types. An Endo-Mesomorph is a variation of the Mesomorph and it has well defined muscles and a higher level of fat than the plain Mesomorph. They also tend to carry more weight in their hips and thighs.

Endorphins – One of the body's own painkillers, an opioid (morphine-like) chemical produced by the body that serves to suppress pain. Endorphins are manufactured in the brain, spinal cord, and many other parts of the body. Endorphins are released by the brain in response to pain; they reduce the sensation of pain, act as a sedative and affect our emotions.

Epiphysis - The growth area near the end of bones. As we reach puberty our bones stop growing and the ends of some of these bones fuse together. It is important to know that with the use of anabolic steroids by young teens these growth areas can fuse together prematurely, thus causing stunted growth. For more on anabolic steroids please see: Anabolic Steroids.

EZ-Curl Bar – A short version of an Olympic bar. This bar is about 4 ft long and has two indentations in the centre of the bar for placing your hands. The EZ curl bar has been designed to develop upper arm mass, strength and definition. This bar isolates and intensifies development of the bicep and forearm muscles while decreasing discomfort to the elbows and wrists. Most of them are made to fit standard 1” weight plates and will have either clamp style or threaded lock on collars.

Failure - When a muscle can no longer contract positively, "MUSCLE FAILURE" occurs. In other words, overcompensation has happened. It is most important that you realize that they key here is to get to muscle failure quickly. True muscle failure only occurs when very heavy weights are employed for a very short time. For most well trained athletes, muscle failure occurs in the first 30 seconds or the time it takes to complete 4-6 reps. The purpose of getting to muscle failure is to build larger muscles faster. The most important thing to remember here is that you give yourself longer recovery times before your next workout. Your muscles will take a little long to repair themselves, and muscles need to repair themselves before they can start to grow bigger.

FAME – The Fame Agency – This agency represents bodybuilders and fitness models that want to start a career in modeling or acting. They hold fitness and bodybuilding competitions regularly across North America where talent scouts watch for new up and coming beautiful bodies. For information on FAME or to find out where and when there next competitions are being held please see their website at: www.fameworldevents.com

Flexibility – Flexibility is defined by Gummerson as "the absolute range of movement in a joint or series of joints that is attainable in a momentary effort with or without the help of a partner or a piece of equipment." The more flexible you are the grater the range of movement your limbs and torso will have. Note: it is a myth that some people are innately flexible throughout their entire body. Being flexible in one particular area or joint does not necessarily imply being flexible in another.

Fluid Retention – In bodybuilding terms this refers to the amount of fluid, or water that is held between a person’s skin and muscles. A bodybuilder who is holding too much water will seem smooth and will not have any muscle definition. This is why some body builders retreat to using diuretics to rid their body of excess fluid. But there are dangers with taking too many diuretics, please see Diuretics for more information.

Forced Reps – When a spotter (a training partner) helps you finish some extra reps once your muscles have reached the point of fatigue. For example, you may get 5 reps of bench presses on the bench by yourself, but on the 6th one, you get stuck half way up. Your spotter would then grab the bar and help you just enough to complete the rep. You can complete more reps after this initial failure with more help from your partner. By using this method, you can work past failure, adding intensity; the purpose of getting this intensity is gaining increased muscle size and strength.

Form – The technique used in performing the action of an weight lifting exercise. Proper form requires that you have correct posture and smooth movements in order to get the most out of your workout.

Free Posing – This is the posing routine that is usually held in round three of a bodybuilding competition. The contestant is free to choose his/her favorite poses and “show off” to the judges while performing to their own personal choice of music.

Free Weights – Includes Olympic and regular weight plates, variable or fixed dumbbells and barbells. Free weights are the most commonly used of all types of weight training equipment in the world.

Front Dumbbell Raises – Shoulder Exercise – Grasp two dumbbells and allow them to hang by your hips. Have your palms face inward toward your body and rest them on your front thighs. Keep your feet shoulder width apart and tilt your pelvis to the back for a healthy posture. With a slight bend to your elbows slowly raise the dumbbells directly in front of your body to shoulder level. Contract you delts at the top of the movement. Slowly return to the starting position. Repeat for your designated number of reps.