Strength Training-Fitness Terms 1/11/21

AMRAP

As Many Rounds As Possible or As Many Repetitions as Possible-During an AMRAP workout you will be instructed to perform certain exercises as many times as you can with good form within a specific period of time

HIIT workout

High Intensity Interval Training-refers to tough quick, intense bursts of exercise, followed by short recovery periods. -this type of training gets and keeps your heart rate up and allows you to get a vigorous workout in a short amount of time.

example of superset

If you are instructed to complete a superset of 10 squats and 10 squat jumps, after completing your squats you would immediately begin performing squat jumps without taking time to rest in between. After completing both exercises, then you would have a period of rest.

Example of EMOM

If you are instructed to perform 10 burpees every minute on the minute for five minutes, and it took you 15 seconds to complete the burpees, the remaining 45 seconds would be your rest period before you do your next set of burpees.

straight set

It consists of a group of consecutive repetitions. Ex. if you were instructed to perform three straight sets of 15 push-ups, 15 sit-ups, and 15 lunges, you would perform each exercise for the indicated number of reps, followed by a period of rest repeated three times through.

compound exercises

It is a move that incorporates multiple muscle groups , like lunges, deadlifts, and squats. It may also refer to two moves being strung together, like a bicep curl to a shoulder press.

tabata

It is a popular high-intensity interval training protocol. It means 20 seconds of all-out effort followed by 10 seconds of rest, repeated eight times for four minutes total. It is known for it's insane fat-burning power.

drop set

It is a training method that begins with a strength exercise performed with a heavy weight. When you become fatigued, you reduce (or "drop") the weight and continue performing the exercise.

example of DOMS

It is soreness that is experienced 24 to 48 hours after completing a workout.

resistance

It means how much weight your muscles are working against to complete a movement. that can mean bodyweight, five-pound dumbbells, a 50 pound kettlebell, or resistance bands

cross-training

It means mixing in different workouts and training methods rather than focusing on just one type of workout. This helps create a well-balanced fitness plan.

steady state cardio

It refers to exercise where you aim to keep a set pace at a moderate intensity, like a long run or bike ride.

set

It refers to how many times you repeat a given number of reps. ex. one set may be 12 reps of push-ups which repeat for three sets which means you'll do that three times throught

plyometrics

Jump training or exercises that are explosive in nature and generate quick, powerful movements.

active recovery

Low intensity activity post exercise to maintain elevated heart and breathing rates on your day off

calisthenics

body weight exercises often performed rhythmically and intended to increase strength, fitness, and flexibility thru movements such as pulling, pushing, bending, jumping, or swinging, using one's body weight and gravity for resistance

circuit

consists of a series of exercises that are performed one after another with little to no rest in between. Think of this as a round of exercises. ex. in this bodyweight circuit workout, one circuit consists of 5 burpees, 10 push-ups, 15 plank jacks, and 20 jump squats.

DOMS

delayed onset muscle soreness which is the soreness you feel the day or two after a hard workout

cool down

do this at the end of your workout and the goal is to gradually bring our body back to a resting state by lowering your heart rate and calming your nervous system

EMOM

every minute on the minute-During an EMOM workout perform a specific exercise or set of exercises at the top of every minute indicated-when you complete the exercise(s), use the remaining time to rest until the next minute starts

EPOC

excess postexercise oxygen consumption-it is the period of time where your body's metabolism is elevated after your workout

foam rolling

is a form of massage or trigger point release that you can do to loosen tight muscles to help improve your mobility

interval training

it is a period of activity or period of rest-it often refers to HIIT workouts- you can implement intervals in any workout-it might be 30 seconds of work and 15 seconds of rest

LISS

low-intensity steady state and refers to moderate cardio exercise that is performed without varying intensity

compound exercise

movements that work multiple muscle groups in one repetition. ex. thruster which combines the strength benefits of squat and shoulder press which works the glutes and shoulders

example of isometric exercise

planks and wall sits

ROM

range of motion a person has through an exercise or stretch

anaerobic exercises

refers to activities that do not require oxygen ex. high-intensity exercises that are performed for a short duration of time such as sprinting and heavy strength training

functional training

refers to training methods that help build strength and endurance to support everyday movement and activity. It often includes compound exercises that work more than one muscle group at a time (as this is how our body moves day to day), an emphasis on total core strength, and high-intensity cardiovascular conditioning.

repetitions

reps are a complete movement of a single exercise-when you are given a number of reps to complete, that indicate the number of times you need to do an exercise

boot camp

rooted in military-style training that often include a combination of cardio and strength exercises

examples of plyometrics

squat jumps, burpees, plank jacks, and box jumps

aerobic exercise

"requiring oxygen" or exercise usually refers to cardiovascular exercise or movements that help your cardiorespiratory system run efficiently.

example of Functional Training

CrossFit, kettlebell swings, pull-ups, squats, and deadlifts

RPE

Rate of perceived exertion is a point of reference that trainers often use to communicate how hard you should be working since what feels easy or challenging is different for everyone

super set

Set of two exercises that are performed back-to-back, without any rest time between them.

dynamic stretching/dynamic warm-up

You do this before doing exercises to raise your heart rate and body temperature in preparation for a workout.

isometric exercise

a form of strength training where the muscle is being challenged by holding a specific position, as opposed to flexing or extending-The muscle being worked is exerting force that is equal to the force being placed on it.

Afterburn effect

the process known as post-exercise oxygen consumption which helps you burn more calories even after you stop working out as your body has to work harder and take in more oxygen to return to its resting state

static stretching

you passively stretch your muscle to the point of tension and hold for a specific period of time (usually 30 seconds or more)- static stretches are best done as a cool down after your warm up, or on your rest days. Avoid performing static stretches before strength training workouts as research suggests doing so could result in injury.

dynamic warm-up

you should be doing this before exercise to raise your heart rate and body temperature in preparation fo the workout

heart rate zones

your heart rate refers to how many beats per minute (BPM) your heart is pumping, and when it comes to working out, knowing your heart rate can help determine if you're working at the right intensity.