glossary. the terms, defined.
The training, nutrition and coaching terms personal trainers use, in plain English. Every definition is cited to a page in the textbooks and research coaches trust.
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A
- Accommodating resistanceAccommodating resistance uses bands or chains to increase the load as a lift gets mechanically easier toward lockout.
- Active recoveryActive recovery is light movement after hard exercise or on the following day to help recovery instead of resting completely.
- Adenosine triphosphate (ATP)Adenosine triphosphate (ATP) is the molecule muscle cells break down to release energy for contraction.
- Aerobic capacityAerobic capacity is the maximum amount of oxygen the body can use during exercise, also called VO2 max or maximal aerobic power.
- AgilityAgility is rapid whole-body movement that changes speed or direction in response to an outside stimulus, such as an opponent or a ball.
- AgonistAgonist muscles, also called prime movers, are the muscles most directly responsible for producing a joint movement.
- AntagonistAntagonist muscles oppose the action of another muscle, such as the triceps opposing the biceps at the elbow.
- As many reps as possible (AMRAP)As many reps as possible (AMRAP) is a set performed with one load until failure or until a set time runs out.
- AsthmaAsthma is an airway condition in which narrowing, swelling and mucus cause episodes of coughing, wheezing, breathlessness and chest tightness.
- AutoregulationAutoregulation is adjusting a client's training load or volume to match their readiness on the day.
B
- Back squatBack squat is a barbell exercise performed with the bar resting on the upper back and shoulders.
- Basal metabolic rate (BMR)Basal metabolic rate (BMR) is the energy the body uses at complete rest to maintain basic functions such as breathing and temperature control.
- Base of supportBase of support is the area of ground the body contacts, over which its center of gravity must stay to maintain balance.
- Bench pressBench press is a lift performed lying on a bench, lowering a barbell to the chest and pressing it up until the elbows are fully extended.
- Beta-alanineBeta-alanine is an amino acid supplement that raises muscle carnosine to help buffer acid buildup during intense exercise.
- Bioelectrical impedance analysis (BIA)Bioelectrical impedance analysis (BIA) estimates body composition by measuring how much body tissue impedes a small electrical current.
- Block periodizationBlock periodization organizes training into short blocks that each develop a few abilities, building toward a target event.
- Blood lactateBlood lactate is the concentration of lactate in the blood, measured in mmol/L and used as a marker of exercise intensity and recovery.
- Body compositionBody composition is the amount of fat mass and fat-free mass in the body, often reported as body fat percentage.
- Body fat percentageBody fat percentage is the amount of fat in the body expressed as a percentage of total body weight.
- Body mass index (BMI)Body mass index (BMI) is body weight in kilograms divided by height in meters squared, used to screen weight relative to height.
- Body recompositionBody recomposition is losing fat and gaining muscle at the same time, even when body weight barely changes.
- Bone mineral density (BMD)Bone mineral density (BMD) is the amount of mineral in a given area of bone, used clinically to diagnose osteoporosis.
- BracingBracing is tightening the trunk muscles during a lift to raise pressure in the abdomen and support the spine.
C
- CaffeineCaffeine is a central nervous system stimulant that can lower perceived effort and improve endurance, strength and muscular endurance during exercise.
- CalciumCalcium is a mineral needed to build and maintain bone and regulate muscle contraction and nerve function.
- Calorie deficitCalorie deficit is a state in which the body burns more calories than it takes in, drawing on stored energy and producing weight loss.
- Calorie surplusCalorie surplus means eating more calories than the body burns, which supports weight gain and muscle growth with resistance training.
- Carbohydrate loadingCarbohydrate loading is eating a high-carbohydrate diet before an endurance event to raise muscle glycogen stores above normal.
- CarbohydratesCarbohydrates are sugars, starches and fibers in food, and the body's primary fuel for athletic performance.
- Cardiac outputCardiac output is the amount of blood the heart pumps per minute, equal to stroke volume times heart rate.
- Change of direction (COD)Change of direction (COD) is the ability to decelerate, turn the body and accelerate again along a planned path.
- Circuit trainingCircuit training is a series of exercise stations completed in succession with little rest between exercises.
- Closed kinetic chain exercise (CKC)Closed kinetic chain exercise (CKC) keeps the hand or foot fixed against resistance, as in a squat or push-up, with linked movement at several joints.
- Cluster setCluster sets divide one set into single reps or small groups of reps separated by short rests, typically 5 to 45 seconds.
- Complete proteinComplete protein supplies all nine essential amino acids in the amounts needed to maintain lean tissue.
- Complex trainingComplex training alternates heavy resistance exercises with plyometrics in the same session to develop power in advanced athletes.
- Compound exerciseCompound exercise is a movement that uses more than one joint and several muscle groups, such as a squat, bench press or row.
- Concentric muscle actionConcentric muscle action is muscle shortening under force as the muscle overcomes resistance, as in the lifting phase of a rep.
- Concurrent trainingConcurrent training combines resistance training and aerobic endurance exercise in the same program.
- ContraindicationContraindication means a condition or circumstance that makes exercise, an exercise test or a particular movement unsafe for a client.
- CortisolCortisol is a stress hormone that promotes protein breakdown and helps maintain blood glucose during hard exercise.
- CreatineCreatine is a compound stored mostly in muscle that helps regenerate ATP during short, intense efforts.
D
- Daily undulating periodization (DUP)Daily undulating periodization (DUP) changes the load, reps and training focus from session to session within a week.
- DeadliftDeadlift is a barbell exercise that raises the weight from the floor to standing by extending the hips and knees with a neutral back.
- DehydrationDehydration is a loss of body water, commonly assessed during exercise as a loss of 2% or more of body weight.
- Delayed onset muscle soreness (DOMS)Delayed onset muscle soreness (DOMS) is muscle pain 24 to 48 hours after new or unfamiliar exercise, mainly associated with eccentric muscle actions.
- DeloadDeload is a planned period of easier training, usually about a week, that reduces accumulated fatigue.
- DetrainingDetraining is the partial or complete loss of training adaptations when training stops or falls below the amount needed to maintain them.
- Diastasis rectiDiastasis recti (DRA) is a separation of the rectus abdominis muscles that some women develop during pregnancy.
- Diet breakDiet break means a planned one- to two-week pause in a fat-loss diet, with calorie intake raised to maintenance before the deficit resumes.
- Dietary fatDietary fat is a macronutrient that provides about 9 calories per gram and supplies essential fatty acids the body can't make.
- Dietary fiberDietary fiber is carbohydrate in plant foods that partly resists human digestive enzymes, helping with digestion and fullness.
- Dietary proteinDietary protein is a macronutrient that supplies amino acids to repair and build body tissue and provides 4 calories per gram.
- Double progressionDouble progression adds reps within a target range first, then increases the weight once the top of that range is reached.
- Drop setDrop set training extends a set past failure by reducing the load and continuing with minimal rest, sometimes through repeated drops.
- Dual-energy X-ray absorptiometry (DXA)Dual-energy X-ray absorptiometry (DXA) is a low-dose X-ray scan that measures bone, lean soft tissue and fat mass.
- Dynamic stretchingDynamic stretching uses controlled, active movements through the ranges needed for a sport or exercise, without bouncing.
E
- Eccentric muscle actionEccentric muscle action is a muscle lengthening while producing force because the resistance exceeds the force it produces.
- ElectrolytesElectrolytes are electrically charged minerals, including sodium and potassium, that regulate fluid balance and nerve and muscle function.
- Emergency action plan (EAP)Emergency action plan (EAP) is a written plan that assigns roles and procedures for injuries and medical emergencies at a specific venue.
- Energy availabilityEnergy availability is dietary energy left for normal body functions after exercise expenditure, per kilogram of lean mass.
- Energy balanceEnergy balance is the difference between calorie intake and calorie expenditure that determines whether body weight rises, falls or stays stable.
- Energy densityEnergy density is the number of calories in a given weight or volume of food.
- Energy systemsEnergy systems are the three pathways that resupply ATP for muscle work: the phosphagen, glycolytic and oxidative systems.
- Essential amino acids (EAAs)Essential amino acids (EAAs) are the nine amino acids the body can't make and must get from food.
- Excess post-exercise oxygen consumption (EPOC)Excess post-exercise oxygen consumption (EPOC) is oxygen use above resting levels after exercise as the body returns to its pre-exercise state.
- Exercise adherenceExercise adherence is how consistently a client follows an exercise program over time.
- Exercise orderExercise order is the sequence of exercises in a workout, arranged around the client's goals, exercise demands and fatigue.
- Exercise-induced muscle damage (EIMD)Exercise-induced muscle damage (EIMD) is disruption to muscle fibers and connective tissue after hard or unfamiliar exercise, especially eccentric work.
F
- FartlekFartlek is continuous running that mixes an easy pace with fast bursts or hills of varying length; the Swedish name means speed play.
- Fat-free massFat-free mass (FFM) is body weight minus fat mass and includes muscle, bone, water, connective tissue and organs.
- Fitness assessmentFitness assessment is a set of tests that measures a client's current fitness to establish a baseline, guide training and track progress.
- Fitness-fatigue modelFitness-fatigue model describes performance as the combined result of fitness gained through training and the fatigue that training produces.
- FlexibilityFlexibility is the ability to move a joint through its complete, pain-free range of motion.
- Flexible dietingFlexible dieting is an approach to managing calories and macros that allows a wide range of foods instead of a rigid meal plan.
- Foam rollingFoam rolling is self-myofascial release using body weight to press a muscle against a foam roller.
- Front squatFront squat is a barbell squat with the bar resting across the front of the shoulders and collarbones.
- Full-body workoutFull-body workouts train all the major muscle groups in one session, typically with one or two exercises for each.
- Functional overreachingFunctional overreaching is a planned increase in training that briefly lowers performance before recovery raises it above its previous level.
G
- General adaptation syndrome (GAS)General adaptation syndrome (GAS) is Hans Selye's model of the body's three-stage stress response: alarm, resistance and exhaustion.
- Girth measurementsGirth measurements are body circumferences measured with a tape to track changes in body size and fat distribution.
- Glycemic index (GI)Glycemic index (GI) ranks carbohydrate foods by their blood glucose response over two hours compared with a reference food such as glucose.
- GlycogenGlycogen is carbohydrate stored in skeletal muscle and the liver to fuel exercise.
- GlycolysisGlycolysis is the breakdown of glucose or muscle glycogen to produce ATP without directly requiring oxygen.
- Growth hormone (GH)Growth hormone (GH) is a hormone produced in the anterior pituitary gland that supports protein synthesis, tissue growth and fat use.
H
- Hard setHard set means a work set taken close to muscular failure, usually within about 5 reps in reserve, that counts toward training volume.
- Health history questionnaireHealth history questionnaire collects a client's medical history, medications and risk factors on an intake form before training.
- Heart rate reserve (HRR)Heart rate reserve (HRR) is maximum heart rate minus resting heart rate, used to calculate an individual target heart rate for exercise.
- Heart rate variability (HRV)Heart rate variability (HRV) is the variation in time between heartbeats, used as a rough gauge of stress and recovery.
- Heart rate zonesHeart rate zones are ranges of heart rate used to set training intensity, often expressed as percentages of maximum heart rate.
- Heat acclimatizationHeat acclimatization is the adaptation to exercising in hot conditions that improves heat tolerance, usually over 7 to 14 days.
- Heat illnessHeat illness includes heat cramps, fainting, heat exhaustion and life-threatening exertional heat stroke caused by exercising in the heat.
- High-intensity interval training (HIIT)High-intensity interval training (HIIT) alternates short bouts at or above about 90% of VO2 max with rest or easy recovery.
- Hip hingeHip hinge is a movement that bends at the hips and pushes them back while keeping the spine neutral, used in deadlifts and kettlebell swings.
- HypertensionHypertension is high blood pressure, classified in adults as systolic pressure of 130 mmHg or higher or diastolic pressure of 80 mmHg or higher.
- HypertrophyHypertrophy is an increase in muscle size, mainly from existing muscle fibers growing larger in response to resistance training.
- HypoglycemiaHypoglycemia is low blood sugar, defined by ACSM as blood glucose below 70 mg/dL, and is the main exercise risk for clients with diabetes.
I
- Informed consentInformed consent is explaining and documenting the purpose, risks and benefits of testing or training before a client agrees to take part.
- InsulinInsulin is a peptide hormone that helps move glucose and other nutrients into cells and reduces muscle protein breakdown.
- Interference effectInterference effect describes reduced strength or muscle gains when endurance training is combined with resistance training.
- Intermittent fastingIntermittent fasting is an eating pattern that limits when food is eaten, such as a daily 8-hour eating window or two low-calorie days a week.
- Interval trainingInterval training alternates bouts of harder exercise with recovery periods in the same workout.
- Iron deficiencyIron deficiency is a shortage of iron that can progress from depleted stores to anemia and impair exercise performance.
- Isolation exerciseIsolation exercise uses a single-joint movement to target a muscle or muscle group, as in a biceps curl or knee extension.
- Isometric muscle actionIsometric muscle action is force production without a change in muscle length, as in a plank or a paused hold.
K
- Ketogenic dietKetogenic diet describes a very-low-carbohydrate diet, often 50 g a day or less, that increases the body's use of ketones for fuel.
- Kettlebell swingKettlebell swing is a hip-driven exercise that sends a kettlebell from between the legs forward in an arc while the arms stay extended and relaxed.
L
- Lactate thresholdLactate threshold (LT) is the exercise intensity at which blood lactate begins to rise sharply above its resting baseline.
- Length-tension relationshipLength-tension relationship describes how a muscle's force production changes with its length.
- LeucineLeucine is an essential amino acid that triggers muscle protein synthesis after a protein-rich meal.
- Lever systemsLever systems are arrangements of bones, joints, muscle force and resistance that produce movement as first-, second- or third-class levers.
- Liability waiverLiability waivers are documents signed before activity in which clients give up the right to sue for ordinary negligence, where state law allows.
- Linear periodizationLinear periodization is a training model in which volume decreases as intensity increases across successive phases.
- Linear progressionLinear progression increases training load by the same small amount on a regular schedule, often every workout for novices.
- Low back painLow back pain (LBP) is pain, muscle tension or stiffness below the ribs and above the gluteal folds, with or without pain radiating into the leg.
- Low-intensity steady state (LISS)Low-intensity steady state (LISS) is continuous cardio at an easy, conversational effort held for a long time without intervals.
M
- MacrocycleMacrocycle is the longest planning unit in a periodized training program, usually covering several months to a year.
- MacronutrientsMacronutrients (macros) are protein, carbohydrate and fat, the nutrients needed in large amounts that supply calories.
- Maintenance caloriesMaintenance calories are the daily calorie intake that keeps body weight stable and provides a baseline for a calorie deficit or surplus.
- Maintenance volume (MV)Maintenance volume (MV) is the amount of training needed to preserve existing muscle and fitness without further gains.
- Maximal oxygen uptake (VO2 max)Maximal oxygen uptake (VO2 max) is the highest rate at which the body can take up, transport and use oxygen during exercise.
- Maximal strengthMaximal strength is the greatest external force a client can produce with an all-out effort against sufficient resistance.
- Maximum heart rateMaximum heart rate is the highest heart rate a person reaches as exercise workload increases.
- Maximum recoverable volume (MRV)Maximum recoverable volume (MRV) is the most training a client can recover from, usually measured in weekly sets per muscle.
- Mechanical tensionMechanical tension is force acting on muscle tissue during loading and is considered the main driver of muscle growth from training.
- Medical clearanceMedical clearance is a health care provider's approval for a client to start an exercise program or increase its intensity.
- MesocycleMesocycle describes a training block made of several microcycles, usually lasting about 4 weeks and focused on one goal.
- Metabolic adaptationMetabolic adaptation is the drop in energy expenditure during a diet beyond what the weight lost would explain.
- Metabolic equivalent (MET)Metabolic equivalent (MET) expresses an activity's energy cost as a multiple of the energy used while sitting at rest.
- Metabolic stressMetabolic stress is the buildup of metabolites such as lactate, inorganic phosphate and hydrogen ions during exercise.
- MicrocycleMicrocycle means a short training cycle, most often one week long, made up of training days and their workouts.
- MicronutrientsMicronutrients are vitamins and minerals the body needs in small amounts for health and normal function.
- Minimum effective volume (MEV)Minimum effective volume (MEV) is the least training volume, usually weekly sets per muscle, that produces measurable progress or muscle growth.
- MitochondriaMitochondria are structures inside cells that use oxygen to produce most of the body's ATP, and aerobic training increases their number and size.
- Moment armMoment arm is the perpendicular distance from a force's line of action to a joint axis, which determines the torque that force produces.
- Motivational interviewingMotivational interviewing (MI) is a client-centered conversation that helps clients resolve mixed feelings about change and voice their own reasons to act.
- Motor unitMotor unit refers to one motor neuron and all the muscle fibers it controls.
- Movement screenMovement screen means a set of basic movement tests used to assess mobility, flexibility and movement competency before training.
- Muscle fiber typesMuscle fiber types are classes of skeletal muscle fiber, mainly slow-twitch Type I and fast-twitch Type IIa and IIx, with different speeds and fatigue rates.
- Muscle protein synthesis (MPS)Muscle protein synthesis (MPS) is the production of new muscle proteins, allowing muscle growth when it exceeds protein breakdown over time.
- Muscular powerMuscular power is force multiplied by movement velocity, as expressed in actions such as jumping, throwing and sprinting.
N
- NegligenceNegligence is failing to meet a generally accepted standard of conduct or act as a reasonably prudent person would in similar circumstances.
- Neuromuscular adaptationNeuromuscular adaptation is a training response in the nervous system that helps muscles produce more force through better recruitment and firing.
- Neutral spineNeutral spine is the spine's natural curve, with the lower back neither rounded nor excessively arched during a lift.
- Non-exercise activity thermogenesis (NEAT)Non-exercise activity thermogenesis (NEAT) is the energy burned through everyday movement that isn't exercise, such as fidgeting and walking.
- Nutrient timingNutrient timing is planning when to eat protein and carbohydrate around training to support recovery, muscle growth and performance.
O
- Olympic weightliftingOlympic weightlifting is the sport of the snatch and the clean and jerk, two barbell lifts that take the weight from the floor to overhead.
- Omega-3 fatty acidsOmega-3 fatty acids are fats found as EPA and DHA in fatty fish and as ALA in plant foods such as flaxseed and walnuts.
- One-repetition maximum (1RM)One-repetition maximum (1RM) is the heaviest load a client can lift once with proper technique.
- Open kinetic chain exercise (OKC)Open kinetic chain exercise (OKC) lets the end of a limb move freely, as in a leg extension or dumbbell biceps curl.
- Osteoarthritis (OA)Osteoarthritis (OA) is a degenerative joint condition involving cartilage loss and bone changes that can cause pain and limited movement.
- Overhead pressOverhead press is a lift that presses a barbell from the shoulders to full elbow extension overhead, either standing or seated.
- Overtraining syndromeOvertraining syndrome (OTS) is a prolonged decline in performance from excessive training and inadequate recovery that takes months or more to resolve.
- Oxidative systemOxidative system refers to the aerobic energy system that uses oxygen to make ATP in the mitochondria, mainly from carbohydrate and fat.
P
- PAR-Q+PAR-Q+ is a health screening questionnaire clients complete before increasing activity to identify a need for further medical screening.
- Pelvic floorPelvic floor refers to the muscles at the base of the pelvis that support pelvic organs and help control the bladder and bowel.
- PeriodizationPeriodization is the planned variation of training over time, organized into cycles to support progress and manage fatigue.
- Phosphagen systemPhosphagen system, also called the ATP-PC system, rapidly regenerates ATP from creatine phosphate to fuel short, high-intensity efforts.
- Planes of motionPlanes of motion are the sagittal, frontal and transverse planes used to describe the direction of body movement.
- PlyometricsPlyometrics are quick, powerful movements that use a rapid prestretch and the stretch-shortening cycle to increase the power of the movement that follows.
- Polarized trainingPolarized training is an endurance training split with most work below the ventilatory or aerobic threshold and the rest at or above threshold.
- Post-activation potentiation (PAP)Post-activation potentiation (PAP) is a brief boost in explosive performance after heavy or intense muscle work.
- Postural assessmentPostural assessment is a visual check of standing alignment from the front, side and back to identify possible limitations or imbalances.
- Power cleanPower clean is a barbell lift that pulls the weight from the floor to the front of the shoulders in one fast movement, catching it in a quarter squat.
- Progressive overloadProgressive overload is the gradual increase in training stress, through load, reps or sets, that keeps the body adapting as fitness improves.
- Proprioceptive neuromuscular facilitation (PNF)Proprioceptive neuromuscular facilitation (PNF) is stretching that combines muscle contractions and passive movement to increase range of motion.
- Push-up testPush-up test measures upper body muscular endurance by counting how many push-ups a client can complete.
- Pyramid trainingPyramid training varies load and reps across sets of one exercise, moving from lighter weights and higher reps to heavier weights and lower reps, or back.
R
- Range of motion (ROM)Range of motion (ROM) is how far a joint or body part moves, usually measured in degrees during an exercise, stretch or test.
- Rate of force development (RFD)Rate of force development (RFD) is how quickly force increases, measured as the change in force divided by the change in time.
- Rating of perceived exertion (RPE)Rating of perceived exertion (RPE) is a client's score of how hard exercise feels on a numbered scale, such as 6 to 20 or 0 to 10.
- RefeedRefeed is a planned day or two during a diet when calorie intake rises to about maintenance, mostly through extra carbohydrate.
- Repeated bout effectRepeated bout effect describes the reduction in muscle damage and soreness when someone repeats an exercise they have done before.
- Repeated sprint ability (RSA)Repeated sprint ability (RSA) is the capacity to repeat high-intensity efforts with rapid recovery between bouts.
- Reps in reserve (RIR)Reps in reserve (RIR) is the number of additional reps a client could complete at the end of a set before reaching muscular failure.
- Rest intervalRest interval describes the time a client rests between sets or exercises before starting the next bout of work.
- Rest-pause trainingRest-pause training divides a set into mini-sets at the same weight, separated by rests of about 15 to 30 seconds.
- Resting heart rateResting heart rate is the number of heartbeats per minute at complete rest, best measured on waking before getting out of bed.
- Reverse dietingReverse dieting is a gradual increase in calories after a fat-loss diet, aiming to restore intake while limiting fat regain.
- RhabdomyolysisRhabdomyolysis is extensive muscle breakdown that releases muscle contents into the blood and can cause acute kidney injury.
- Rockport walk testRockport walk test estimates VO2 max from a brisk 1-mile walk using walking time, heart rate, body weight, age and sex.
- Romanian deadlift (RDL)Romanian deadlift (RDL) is a hip-hinge lift that lowers a barbell along the thighs with the knees slightly bent, then returns to standing.
- Running cadenceRunning cadence, also called stride rate, is the number of steps a runner takes per minute.
- Running economyRunning economy is the amount of oxygen a runner uses at a given submaximal speed; a more economical runner uses less.
S
- SarcopeniaSarcopenia is the age-related loss of muscle mass, accompanied by declines in strength, power and muscle quality.
- SatietySatiety is the feeling of fullness after eating that reduces the desire to eat more.
- Scope of practiceScope of practice is the range of services a personal trainer is qualified to provide and the boundary beyond which a client needs a referral.
- Self-efficacySelf-efficacy is a client's confidence in their ability to perform a specific behavior, such as completing a workout.
- Sit-and-reach testSit-and-reach test refers to a seated reach assessment used to measure hip and low back flexibility.
- Skinfold assessmentSkinfold assessment uses calipers to measure folds of skin and fat at standard sites and estimate body fat percentage from their sum.
- SMART goalsSMART goals are specific, measurable, action-oriented, realistic and time-bound targets that help clients track progress.
- SpecificitySpecificity is the training principle that the body adapts to the demands placed on it, so training should match the goal.
- Split routineSplit routine is a training schedule that assigns different muscle groups, body regions or movement patterns to different workouts.
- Sports drinksSports drinks contain water, carbohydrate and electrolytes to replace sweat losses and supply energy during prolonged exercise.
- SpottingSpotting is assisting a client during a lift to help protect them from injury, including helping them through a sticking point.
- Sprint interval training (SIT)Sprint interval training (SIT) is repeated all-out sprint efforts of about 20 to 30 seconds, separated by longer recovery periods.
- Stabilizer muscleStabilizer muscles hold a bone or joint steady so movement can occur elsewhere, often using an isometric contraction.
- Stages of changeStages of change are five phases of adopting a habit: precontemplation, contemplation, preparation, action and maintenance.
- Standard of careStandard of care is the conduct expected of a reasonable, prudent professional in similar circumstances, used to judge a trainer's actions.
- Static stretchingStatic stretching involves moving slowly into a stretch and holding the position at mild discomfort, usually for 10 to 30 seconds.
- Sticking pointSticking point is the region of a lift's range of motion where the body produces the least positive force, causing the bar to slow or stall.
- Stroke volumeStroke volume is the amount of blood the heart ejects with each beat, measured in milliliters.
- SupercompensationSupercompensation is the post-training rebound in which a depleted resource or performance capacity rises above its starting level.
- SupersetSuperset training pairs two exercises performed back to back with little or no rest, often for opposing muscles such as biceps and triceps.
- Sweat rateSweat rate is the amount of fluid lost as sweat per hour of exercise, estimated from body weight changes, fluid intake and urine loss.
- SynergistSynergist muscles assist the agonist during movement by helping produce the movement or controlling unwanted motion.
T
- Talk testTalk test gauges aerobic exercise intensity by how comfortably a client can speak during the activity.
- TaperTaper means a planned reduction in training load before competition to reduce fatigue and time peak performance for competition day.
- TempoTempo is the speed of each phase of a repetition, usually written as three or four numbers that specify seconds spent moving and pausing.
- Tempo runTempo run is a steady run at lactate threshold pace, a comfortably hard effort manageable for 20 to 30 minutes in training.
- Test reliabilityTest reliability is the consistency of a test's results when the client's ability has not changed.
- Test validityTest validity is the extent to which a fitness test measures the ability or trait it is intended to measure.
- TestosteroneTestosterone is the primary male sex hormone and an anabolic hormone involved in protein synthesis and tissue growth.
- Thermic effect of food (TEF)Thermic effect of food (TEF) is the energy the body spends digesting, absorbing and processing food after a meal.
- Time under tension (TUT)Time under tension (TUT) is the total time a muscle works against a load during a set, exercise or training session.
- Total daily energy expenditure (TDEE)Total daily energy expenditure (TDEE) is all the energy used in 24 hours through basal metabolism, physical activity and digestion.
- Training ageTraining age is a client's level of training experience, which affects their rate of progress and the training volume they need.
- Training frequencyTraining frequency is the number of training sessions in a set period, usually a week, or how often each muscle group is trained.
- Training intensityTraining intensity is the load relative to a client's maximum strength or the effort of a set, expressed as a percentage of one rep max, RPE or RIR.
- Training to failureTraining to failure means continuing a set until the muscles can't lift the load through another full concentric rep.
- Training volumeTraining volume is the total work performed in training, counted as sets, repetitions or volume load (sets times reps times weight).
- Type 2 diabetesType 2 diabetes is a condition involving insulin resistance and reduced insulin secretion that accounts for about 90% of diabetes cases.
U
V
- Valsalva maneuverValsalva maneuver is an attempt to exhale against a closed throat, used briefly during heavy lifts to stiffen the trunk and support the spine.
- Velocity-based training (VBT)Velocity-based training (VBT) uses measured lifting speed to set loads, decide when to end sets and assess readiness.
- Ventilatory thresholdVentilatory threshold is the exercise intensity at which breathing rises disproportionately to oxygen uptake.
- Vertical jump testVertical jump test measures standing countermovement jump height as a field estimate of lower-body power.
- Vitamin DVitamin D is a fat-soluble vitamin made in skin exposed to sunlight that supports calcium absorption and bone health.
- Volume loadVolume load is sets multiplied by reps and weight lifted, giving the total load moved in an exercise or session.
W
- Waist circumferenceWaist circumference is a tape measurement around the torso used to estimate abdominal fat and obesity-related health risk.
- Waist-to-hip ratio (WHR)Waist-to-hip ratio (WHR) is waist circumference divided by hip circumference, used to assess body fat distribution and health risk.
- Warm-upWarm-up means light activity before training that raises body and muscle temperature and rehearses the movements in the session.
- Whey proteinWhey protein is a fast-digesting milk protein produced during cheese making and sold as concentrate, isolate or hydrolysate powder.
- Work-to-rest ratioWork-to-rest ratio compares the duration of an exercise effort with its recovery period, such as 1:10 for 5 seconds of work and 50 seconds of rest.
Y
- YMCA bench press testYMCA bench press test measures upper body muscular endurance by counting bench press repetitions at a fixed load and metronome pace.
- YMCA step testYMCA step test is a 3-minute cardiovascular fitness test using a 12-inch bench and recovery heart rate to classify fitness.
- Youth resistance trainingYouth resistance training is strength training for children and adolescents, considered safe and effective with proper design and supervision.