Fitness Vocabulary

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Key Physical Fitness Vocab Words

Aerobic Exercises- any exercise that increases heart rate and heavily utilizes the heart/lungs

AMRAP- As many reps as possible

Balance Exercises- any exercise that increase stability and control of the body

Bicep- large muscle in the upper arm which turns the hand to face palm uppermost and flexes the arm and forearm.

BMI- Body Mass Index- person’s weight in kilograms divided by the square of height in meters

Body Composition- percentage of bones weight, fat weight, water weight, and muscle weight

Bulking- the process of gaining muscle composition through diet and exercise

Calf- muscle in the back lower part of the leg

Calisthenics- form of exercise consisting of a variety of movements that exercise large muscle groups, such as running, standing, grasping, pushing, etc. These exercises are often performed rhythmically and with minimal equipment, as bodyweight 

Calorie- a unit of measurement for energy consumed by food

Cardio Endurance- how efficiently your heart, blood vessels, and lungs to supply oxygen rich blood to working muscles during physical activity for a prolonged period of time or for more than 90 seconds.

Circuit Training- involves endurance training, resistance training, high-intensity aerobics, and exercises performed in a circuit

Compound Movement- work multiple muscle groups at the same time

Core Lifts- Bench Press – this hits the chest, triceps and shoulders

Squat – all of your leg muscles, lower back, core, stabilizers for balance

Deadlift – Legs, back, arms, trapezius. (Basically everything)

Dips – Triceps, chest, shoulders

Pull-ups – Back, biceps, forearms

Shoulder overhead press – Shoulders, triceps

Cross Training- using multiple types of training to achieve a fitness goal

Cutting- the process and decreasing fat composition in the body through diet and exercise

Deltoids- muscle  attached at the front, side, and rear of the shoulder

Drop Set- a technique for continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight.

Ectomorph- a body type that is long and lean with a fast metabolism. Described as a “runner’s body”

Endomorph- a body type that is wider/stockier with a slow metabolism

Endorphins- hormones released by the brain the reduce the sensation of pain

FITT- Frequency Intensity Time Type

Flexibility Exercises- any exercise and increases the body’s range of motion

Forced Reps- when you're lifting with a spotter and (s)he helps you lift the weight 

Gains- weight gained in muscular composition

Glutes- the muscles found in the butt

Hamstring- the muscle in the back upper part of your leg

HITT- High Intensity Interval Training (short burst of intense workout)

Interval training- training in which an athlete alternates between two activities, typically requiring different rates of speed, degrees of effort, etc.

Isolating the muscle- target a specific muscle group and make use of only one joint

Isometric Muscle Action- A muscular contraction in which the length of the muscle does not change

Isotonic Muscle Action- changing the length of the muscle

Lactic Acid- produced in your muscles and builds up during intense exercise. It can lead to painful, sore muscles. Lactic acid buildup due to exercise is usually temporary and not cause for a lot of concern, but it can affect your workouts by causing discomfort.

Lateral Deltoids- muscle on the side of the shoulder

Macros- short for macronutrient- the three categories of nutrients you eat the most and provide you with most of your energy: protein, carbohydrates and fats

Maximum Heart Rate- the number of beats per minutes your heart should never go past when working out (220-age)

Mesomorph- a body type that is lean and muscular. Described as an “in-between” body type or a “natural athlete”

Metabolism- process by which your body converts what you eat and drink into energy

Muscle fibers- help to control the physical forces within the body. When grouped together, they can facilitate organized movement of your limbs and tissues.

Muscular Endurance- the ability of a muscle to work for an extended amount of time

Muscular Strength- amount of force you can put out or the amount of weight you can lift

Oblique- side muscles of abdomens

Plyometric- also known as jump training or plyos, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power

Progressive Overload- method of strength training that uses a gradual increase of the stress placed upon the body/amount of weight used

Quads- leg muscle on the upper front part of the leg

Range of motion- extent of movement of a joint

Re-rack- to put equipment back in it’s proper place

Reps- how many times you perform one particular motion of workout without stopping

Runner’s High- when the brain releases an excess amount of endorphin’s causing an elevated euphoric state

Skeletal muscle- any muscle attached to the skeleton

Sets- how many times you perform x amount of reps. Each “set” will have a short rest in between

Spotting- the act of standing over someone with heavier weights in order to catch or help them complete a rep

Strength Exercises- any exercise that increases muscle mass/lean muscle through resistance

Super Set- form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises

Target Heart Rate- The heart rate range you want to be in when working out

Tricep- the arm muscle that is in the back upper part of your arm when standing in a rest position

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