Glossary

Fitness & Wellness Terms To Know

Sets:

A group of consecutive reps followed by a rest period. (e.g., 3 sets of 10 reps = three rounds of 10 repetitions).

Hypertrophy:

The process of muscle growth due to resistance training.

Tri-Set:

Performing three exercises back-to-back without rest.

Rep Techniques

    •    Full Range of Motion (ROM): Moving through the entire range of a joint’s motion during an exercise.

    •    Partial Reps: Performing only part of the movement to isolate a muscle or work through sticking points.

    •    Half Reps: Moving halfway through the range of motion (e.g., bottom or top half of a squat).

    •    Pause Reps: Pausing at a specific point in the range of motion to increase time under tension.

    •    Negative Reps (Eccentric Reps): Focusing on the lowering phase of a movement to build strength and control.

    •    Tempo Training: Controlling the speed of each phase of a lift (e.g., 2-second eccentric, 1-second pause, 1-second concentric).

Superset:

Performing two exercises back-to-back with little or no rest in between.

Isometric Hold:

Holding a position without moving (e.g., planks).

Dynamic Stretching:

Controlled, movement-based stretch-ing to prepare your body for exercise.

Reps (Repetition):

The number of times you perform a specific exercise in one set. (e.g., one squat).

Compound Exercise:

A movement that works multiple muscle groups at once (e.g., squats, deadlifts, bench press).

Circuit:

A workout consisting of a series of exercises performed one after the other with minimal rest.

Pyramid Set:

Increasing or decreasing weight and reps progressively throughout the set.

Active Rest:

Low-intensity activities (e.g., walking or stretching) done during rest days to promote recovery.

Mind-Muscle Connection:

Actively focusing on the muscle you’re working during an exercise to improve engagement and results.

Deload:

A lighter training week to allow recovery and prevent burnout.

Eccentric:

The phase where the muscle lengthens under tension (e.g., lowering the weight in a bicep curl).

 Concentric:

The phase of a movement where the muscle shortens (e.g., lifting the weight in a bicep curl).

DOMS (Delayed Onset Muscle Soreness):

Muscle sore-ness that occurs 24-48 hours after intense exercise.

Static Stretching:

Holding a stretch for an extended period to improve flexibility.

Progressive Overload:

Gradually increasing the intensity of your workouts (weights, reps, or sets) to build strength and endurance.

Isolation Exercise:

A movement that targets a single muscle group (e.g., bicep curls, leg extensions).

Drop Set:

Reducing the weight after failure to continue the set with lighter resistance.

Nutrition Terms

  • Macronutrients (Macros): Nutrients your body needs in large amounts: protein, carbohydrates, and fats.

  • Caloric Surplus: Consuming more calories than your body needs, often used to gain weight or build muscle.

  • Caloric Deficit: Consuming fewer calories than your body needs, often used to lose weight.

  • Metabolism: The process by which your body converts food into energy.

  • Basal Metabolic Rate (BMR): The number of calories your body needs to perform basic functions at rest.