Exercise Fitness Terminology

Simple meanings for fitness terminology!

Aerobic Exercise

Exercise fitness low-intensity, sustained activity that relies on oxygen for energy. Aerobic activity builds endurance, burns fat and conditions the cardiovascular system.

To attain an aerobic effect for exercise fitness, you must increase your heart rate to 60-80 percent of your maximum heart rate, and maintain that for at least 20 minutes. Examples of aerobic exercise include running, brisk walking, bicycling, swimming and aerobic dance.

Anaerobics

High-intensity exercise that burns glycogen for energy, instead of oxygen. Anaerobic exercise creates a temporary oxygen debt by consuming more oxygen than the body can supply. An example of anaerobic exercise includes weight lifting. fitness.

Bar

The metal rod that forms the handle of a barbell or dumbbell.

Barbell

A basic piece of equipment used in strength training. A barbell consists of a bar, sleeve, collars and weights or plates. Barbells can be of a fixed weight or a variable weight for exercise fitness.

BMR

Basal metabolic rate. The number of calories consumed by the body while at rest. It is measured by the rate at which heat is given off, and is expressed in calories per hour, per square meter of skin surface.

Bodybuilding

An exercise fitness sport that involves lifting weights to build your muscles to their maximum potential.

Burn

The sensation in a muscle when it has been worked intensely. It is caused by fatigue by-products and microscopic muscle tears during exercise fitness.

Circuit Weight Training

An exercise fitness routine which combines light to moderate-intensity weight training with aerobic training. A circuit routine typically consists of 10-15 stations set up at close intervals. The object is to move from station to station with little rest between exercises, until the entire circuit has been completed.

Collar

The clamp that holds the weight plates in position on a bar. There are inner collars and outer collars.

Contraction

The shortening and lengthening of a muscle that occurs while performing an exercise.

Cut Up

A body that carries very little fat and is highly muscled.

Definition

A term that describes a muscle that is highly developed, the shape of which is clearly visible. A cut-up muscle.

Dumbbell

A one-handed barbell. Dumbbells are shorter and generally of a lighter weight than barbells.

Exercises

In weight training for exercise fitness, the individual movements performed during a routine. In general, the movements required to complete a workout.

Failure

Being unable to complete a movement because of fatigue.

Flexibility

The ability of a bone joint or muscle to stretch. Good flexibility refers to an advanced degree of limberness in the joints and muscles. Flexibility can be improved with regular stretching exercises during exercise fitness.

Hypertrophy

The increase in size of a muscle as a result of high-intensity weight training.

Intensity

The amount of force - or energy - you expend during a workout.

Isolation

In weight training, confining an exercise to one muscle or one part of a muscle.

Maximum Heart Rate

The fastest rate at which your heart should beat during exercise. To find your maximum rate, subtract your age from 220.

Overhand Grip

An overhand grip is when you grip the barbell or dumbell with your hands over the bar, i.e., like gripping the handlebars of a bike.

Overload

The amount of resistance against which a muscle is required to work that exceeds the weight which it normally handles.

Pace

The speed at which you train and the rest period between exercises.

Plates

The metal or vinyl-covered discs that add weight to a barbell.

Progression

To systematically increase the stress a muscle endures during an exercise fitness routine. Progression is achieved in one of three ways: by increasing the weight in an exercise, by increasing the number of repetitions performed in one set, by increasing the number of sets, or by decreasing the rest interval between sets.

Pumped

The swelling that temporarily occurs in a muscle immediately after it has been exercised.

Rep/Repition

When an exercise has progressed through one complete range of motion and back to the beginning, one repetition has been completed, i.e., such as lifting a weight up and down once.

Resistance

The actual weight against which a muscle is working.

Rest Interval

A pause between sets that allows the body to recover and prepare for the next set of exercises.

Ripped

A term that means a body has clearly visible muscles and very little fat.

Routine

A defined schedule of exercises, either aerobic or weight training.

Set

This is a series of repetitions done without rest, i.e., such as 10 reps = 1 set.

Sleeve

Part of a barbell. A hollow tube that slides over the bar and is often scored to provide a better grip.

Spotter

Someone who stands nearby to assist you when performing an exercise.

Sticking Point

The point in time when a muscle will resist hypertrophy, no matter how hard you work it. Sticking points are normal. Hypertrophy usually resumes after a short period of dormancy or if you change your routine.

Strength Training

Exercise specifically designed to work the muscles and make them larger and stronger.

Stretching

Exercise which increases the ease and degree to which a muscle or joint can turn, bend or reach, for example, running on the spot for 2 to 5 minutes, slowing bending to touch toes, any exercise that you feel warms up your muscles to allow you to train more efficiently.

Target Heart Rate

In aerobics, the speed at which you want to maintain your heartbeat during exercise. Find your target heart rate by multiplying your maximum heart rate by .6 (for 60 percent), by .7 (for 70 percent) and by .8 (for 80 percent). Your heart rate should stay between 60 and 80 percent of your maximum heart rate for at least 20 minutes.

Training to Failure

Continuing a set until your muscles cannot complete another repetition of an exercise.

Underhand Grip

The opposite of an overhand grip, you grip the barbell or dumbell with your hands under the bar, i.e., reverse grip.

Weight

The amount of resistance against which a muscle is asked to work. The number of pounds used during an exercise.

Weight Training

A form of exercise in which muscles are repeatedly contracted against a weight to reach fatigue. Weight training reshapes the body and builds muscle.

Workout

A planned series of exercises.

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