Fitness Terminology-

Fitness terminology

---

Amino acids - are the chemical units or "building blocks," that make up proteins. Proteins serve major functions in cells, ranging from the make up the muscles, ligaments, tendons, organs, glands, nails, and hair. Proteins are also essential for the growth, repair and healing of bones, tissues and cells. Amino acids are available in supplement form, such as tablets or powder and are commonly used to enhance recovery post-exercise.

AMRAP - As many reps as possible AKA until failure.

Basal metabolic rate (BMR) - The lowest rate of body metabolism (rate of energy use) that can sustain life, measured after a full night's sleep in a laboratory under optimal conditions of quiet, rest and relaxation.

Body composition – Body composition refers to the components of the body. It is usually divided into two components: the amount of fat mass (weight) and the amount of fat-free mass (muscle, bone, skin and organs) in the body.

Body mass index (BMI) - Measure of the relationship between height and weight; calculated by dividing weight in kilograms by height in centimeters squared.

Caloric restriction (CR), or calorie restriction - is a dietary regimen that is based on low calorie intake.

Circuit training- Takes the participant through a series of exercise stations (which could also include strength training), with relatively brief rest intervals between each station. The purpose is to keep the heart rate elevated near the aerobic level without dropping off. The number of stations may range from 4 to 10.

Cortisol- A hormone secreted by the adrenal gland that makes stored nutrients more readily available to meet energy demands. These hormone levels increase under stress, which can stimulate your appetite, leading to weight gain or difficulty losing weight.

Complex carbohydrates - Starches, such as grains, breads, rice, pasta, vegetables and beans. They get their name from their complex, chain-like structure. During digestion, starches are typically broken down into sugars and used by the body for energy. Complex carbohydrates offer you more sustained energy levels than simple carbohydrates.

DOMS (Delayed Onset Muscle Soreness)- Muscle soreness or discomfort that appears 12 to 48 hours after exercise. It is most likely due to microscopic tears in the muscle tissue, and it usually requires a couple of days for the repair and rebuilding process to be completed. The muscle tissue grows back stronger, leading to increased muscle mass and strength.

Eccentric contraction (lengthening contraction) - occurs when the muscle elongates under tension

Ectomorph- A body shape characterized by a narrow chest, narrow shoulders and long, thin muscles.

Endocrinology - is a branch of biology and medicine dealing with the endocrine system, its diseases, and its specific secretions known as hormones. This area looks at issues such as metabolism, growth and development and tissue function.

Enzymes - are biological molecules that accelerate the rates of chemical reactions with cells.

Electrolytes- Salts (ions) found in bodily fluids. Pertaining to exercise, your body loses electrolytes (sodium, potassium) when you sweat. These electrolytes need to be replaced to keep concentrations constant in the body, which is why many sports drinks include electrolytes.

Endomorph- A body shape characterized by a round face, short neck , wide hips, and heavy fat storage.

Endorphins- Opiate-like hormones that are manufactured in the body and contribute to natural feelings of well-being.

Fast twitch muscle fibers- Fibers that are better-suited for high-force, short duration activities because they contain more stores for anaerobic energy utilization.

Forced reps - once failure has been reached on a set, your partner assists you in performing additional reps that could not be performed alone.

Glycogen - The form in which carbohydrates are stored in the body. Primary sites for storage are the muscles and the liver.

Hypertrophy - the enlargement of an organ or tissue from the increase in size of its cells. The Hypertrophy of muscle fibres.

Insulin resistance (IR) - is a physiological condition in which cells fail to respond to the normal actions of the hormone insulin. The body produces insulin, but the cells in the body become resistant to insulin and are unable to use it as effectively, leading to hyperglycemia.

Interval training- Repeated intervals of exercise interspersed with intervals of relatively light exercise. This type of training provides a means of performing large amounts of high-intensity exercise in a short period of time.

Isometric contraction - is one in which the muscle is activated, but instead of being allowed to lengthen or shorten, it is held at a constant length.

Lactic acid- Once thought of as a waste substance that builds up in the muscles when they are not getting enough oxygen, leading to muscle fatigue and soreness. Now, experts believe that lactic acid is beneficial to the body, acting as a "fuel" to help people continue high-intensity (anaerobic) exercise even when oxygen consumption is low.

Lactic threshold- The point at which the level of lactic acid in the blood suddenly increases (during exercise). This is a good indication of the highest sustainable work rate. Also known as anaerobic threshold.

Lean mass- Total weight of your muscle, bone, and all other body organs. (Everything in the body besides fat.)

Max VO 2- (V02 Max) Highest amount of oxygen one can consume during exercise. The higher this number, the more you are cardiovascularly fit and capable of increased levels of intensity.

Mesomorph- A body shape characterized by a large chest, long torso, solid muscle structure and significant strength.

Muscle fibers- Individual muscle cells that are the functional components of muscles.

Muscular Endurance - The ability of the muscle to perform repetitive contractions over a prolonged period of time.

Muscular strength- The ability of the muscle to generate the maximum amount of force

One-Rep Max (1 RM)- The amount of weight/resistance that can be lifted or moved once, but not twice; a common measure of strength.

Overload Principle- This principle says that in order to train muscles, they must work harder than they are accustomed to. This “overload” will result in increased strength as the body adapts to the stress placed upon it.

Over training - A physical and metal state which occurs due to excessive training without adequate recovery

Partial reps - as the name implies only part of the full movement is performed, e.g. only curling a barbell half way up, which can be effective due to the varying points of leverage.

Plateau- Point in an exercise program where no additional progress is being made (gains in strength, weight loss, increased endurance, etc). One way to break through a plateau is to change the kind of activity you are doing or something about your current activity- adding hills, increasing speed, increasing distance, etc.

Plyometric training- Exercises that enable a muscle to reach maximal force production in as short a time as possible. For example, jumping from a 3 ft. stool to the ground and immediately springing back up to another stool.

Repetitions or Reps - the number of times a lift or effort is made continuously, one after another and without any rest.

Resistance training - Training designed to increase the body's strength, power, and muscular endurance through resistance exercise. The most common form of which is weight training.

Resting HR – Rate at which your heart beats at rest

Resting Metabolic Rate (RMR)- Number of calories expended to maintain the body during resting conditions. Also referred to as basal metabolic rate.

Simple carbohydrates - Sugars, such as fructose, glucose, maple syrup and honey. So called because their chemical makeup consists of only 1 or 2 units as opposed to complex carbohydrates, which contain many.

Slow twitch muscle fibers- Fibers that are better-suited for low-force, long duration activities because they possess more endurance enzymes.

Sets - A set is a group of repetitions. A workout usually includes several sets of each exercise.

Spotting - A person, normally your workout partner, who watches your lifts for technique and safety. Their role is also to help you finish your movement.

Tapering - A reduction in training intensity before a major competition to give the body time to recover and adapt so as to reach a peak in performance.

---