Atrophy – Loss of muscle mass. Tends to happen as we age. Occurs durning long bouts of decreased activity.
Autonomic Nervous System – The control system that regulates bodily functions, like your heart rate, digestion, respiration, and other unconscious actions your body takes to keep you alive and running. This system is the primary controller of the fight-or-flight response.
Basal Metabolic Rate – (BMR) The amount of energy you burn at rest to keep you alive.
BCAA (Branched Chain Amino Acid) – These are a subgroup of the nine essential amino acids that the body can’t make and are necessary part of your diet. They include leucine, iso-leucine, and valine and . Of these, leucine is the most potent stimulator of muscle protein synthesis via mTOR stimulation.
BMI (Body Mass Index)
BMR – Acronym, Basal Metabolic Rate
Body Mass Index (BMI)
Body Tempering – A myofascial release technique. Massage with heavy weight.
Daily Undulating Periodization (DUP) – A form of periodization where volume and intensity are altered every training session. Typically done by changing repetitions. Example: Monday: 15 reps, Wednesday, 10 reps, Friday: 6 reps.
Delayed Onset Muscle Soreness (DOMS) – Soreness which occurs 24 – 72 hours after exercise as a symptom of muscle damage.
Deload – A planned period of training when volume or intensity is reduced.
Delts – Short for deltoids. The large triangular muscles of the shoulder
Density – The amount of work/volume done in a given time period.
Increasing density means you are doing more work in the same time. Or the same amount of work in less time.
DOMS (Delayed Onset Muscle Soreness) – the pain and stiffness you feel hours to days after exercise.
Doubles – What you say when you’re too cool to say, “sets of two reps.”
Drop Set – A set extender where intensity is decreased within a set to allow for more reps.
Dynamic Stretching – Taking your muscles through a full range of motion without holding the end range.
Macro – Short for macronutrient. A substance that we need in large amounts as a source of energy, to live, and function and grow.
Man Boobs – The technical term for this condition is pseudogynecomastia. It’s a condition that occurs when men carry excess fat tissue on their chest giving them the appearance of having female breasts.
Meta-analysis – A a detailed statistical review and summary of a group of studies on a related topic.
Midline – An anatomical term describing an imaginary line running down the center of your body that separates it into left and right sides.
Muscle Protein Synthesis – The process your body uses to repair, grow, and strengthen muscle fibers. Is a short-term marker of muscle hypertrophy.
Myofascial Release – Massage type techniques used for treating painful tight and stiff muscles by stimulating the stretch reflex and relaxing the muscle along with increasing blood and lymphatic circulation in muscles.
Tempo (Lifting) – Performing a lift according to a specific cadence.
Tendon -The white fibrous material that attaches your muscles to the bone.
Tertiary Exercises – Mostly isolation exercises done after the primary exercises to round out the training and address specific muscles. Also referred to as assistance exercises they can be used as active recovery in between sets.
Thoracic Spine – The 12 thoracic vertebrae that lie between the cervical and lumbar vertebrae to make up the middle section of the vertebral column (spine).
Tonnage – Measures the amount of volume you did. Tonnage = Sets x Reps x Weight
Water SolubleVitamins – Vitamins that dissolve in water.
Wave Loading –
Weekly Undulating Periodization (WUP) – A form of periodization which alters volume and intensity every week. Most often through repetition manipulation. Example: Week 1: 15 reps, Week 2: 10 reps, Week 3: 6 reps, etc.