The fitness industry is loaded with jargon. Here are some of the more common terms you’ll encounter on your quest to burn fat and build lean muscle.
1RM – Abbreviation for “one rep max.” The most you can lift.
Abduction – Movements where limbs get further away from the center of the body.
Adduction is the opposite.
– The percentage of weight lifted based on your 1RM Absolute Intensity Accommodating Resistance
– (ATP) Adenosine Triphosphate
Adduction -Movements that bring limbs towards the center of the body.
Abduction is the opposite.
Antagonist Superset – Alternating between opposite / apposing muscles with little or no rest. Anterior Pelvic Tilt –
– Acronym for Adenosine Triphosphate ATP
Atrophy – Loss of muscle mass. Tends to happen as we age. Occurs durning long bouts of decreased activity.
BMI (Body Mass Index)
Body Mass Index (BMI)
– A myofascial release technique. Massage with heavy weight. Body Tempering
Butt Wink –
Cluster Sets – Compound Exercises –
– Two exercises for the same muscle group performed back to back with zero to minimal rest between the two. Compound Set
Concentric Muscle Action – The lifting portion of an exercise. Cool-Down –
Delayed Onset Muscle Soreness (DOMS) –
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) –
Doubles – What you say when you’re too cool to say, “sets of two reps.”
Drop Set –
Dynamic Stretching –
Dynamic Warm-Up –
Failure – The point in a set where you can’t do any more perfect reps. Fartlek Training – speed play
Fascia – Connective tissue that covers, supports and separates all muscles and muscle groups.
Fat Soluble –
Fatty Acids – Lipids used to create ATP when muscle cells are using aerobic energy systems. Oxygen must be present in order for muscle cells to convert fatty acids into ATP. Flexion –
Glycemic Index (GI) –
Glycogen – The glucose stored in your muscles. It’s a quick source of energy drives form glycolosis to create ATP.
Glycolosis – The metabolic pathway that converts glucose into ATP/energy. Growth Hormone
Heart Rate Zones (HR)
HIIT – High Intensity Interval Training Hypertrophy
Intensity – Level of execution. Think of it as how close to your 1RM you are. Interval training –
Iso kinetic Exercise –
Isolation Exercise – An exercise that only one joint moves. The other type of movement is a compound exercise.
Biceps curls – Only move at the elbow.
Hamstring Curl – Only move at the knee.
Crunch – Only flex the spine.
Isometric Exercise – Muscular contraction where muscle maintains a constant length and joints do not move.
Think wall sits and planks.
Kinesiology – The study of muscle and their movements.
LDL (Low Density Lipoprotein)
Lipids – A diverse group of water insoluble compounds found in the blood. They act as chemical messengers, provide energy, insulation, and comprise membranes.
Lumbar – The lower portion of your spine.
Midline – An anatomical term describing an imaginary line running down the center of your body that separates it into left and right sides.
MPS – An acronym for Muscle Protein Synthesis
Muscle Protein Synthesis – The process your body uses to repair, grow, and strengthen muscle fibers. Is a short-term marker of muscle hypertrophy.
(Non-exercise activity thermogenesis) NEAT
OHP – Overhead Press. Olympic Lifts –
– The most weight you can lift. Your maximal effort for an exercise. One Rep Max Overload Principle –
Parasympathetic Nervous System –
PB – Short for Personal Best. Your all time record for that exercise.
Pelvic Tilt – The orientation of your hips.
Periodization – The planning of volume and intensity over a specificities duration of your workout plan.
Planes of Motion – Plyometric Exercise –
Posterior Pelvic Tilt –
PR (Personal Record) – Your all time best effort for that exercise. Most weight lifted or fastest time completed.
Primary Exercise – Main compound movement in the workout. Squats, deadlifts, and presses are common examples.
Related Terms: Secondary Exercise, Tertiary Exercise, Assistance Exercise.
Progressive Overload – The gradual increase in stress placed on the durning training.
Pronated / Pronation
Quads – Abbreviation for quadriceps femoris muscles.
Quebrachine – Also know as Yohimbine.
Rated Perceived Exertion
– The percentage that represent how close you are to maximal effort for a given number of reps. Relative Intensity
Rep – Short for for “repetition.” One rep is the lifting and lowering phase of an exercise. So if you curl a dumbbell up and down 10 times before you rack it, that’s “10 reps.”
Resistance Training – Exercise that forces muscle to contract against an external force.
Not limited to weights. Other forms of resistance training include body weight exercises and training with bands.
Click here for a Beginners Guide to Resistance Training
ROM – Range of motion
– Rate of perceived exertion RPE
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
Trigger Points –
Triples – Gym speak for doing sets of three reps.
Underhand Grip -Supinated Grip, Reverse Grip
Undulating Periodization –
Variable Resistance –
VO 2 –
VO – The maximum amount of oxygen you can utilize per minute of work. Often used to measure a person’s cardiovascular efficiency. 2 MAX
Volume – Used to measure the amount of work done.
Total Tonnage = Sets x Reps x Weight
Simplified Volume = Sets x Reps
– An imaging technique used to look at bones. X-Ray
– Also known as Quebrachine. A compound promoted as a fat burner, an aphrodisiac, an erectile dysfunction aid and a veterinary medicine to reverse sedation. Yohimbine
Zygomatic Bone – Your upper cheek bone.
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