Fitness Terminology Guide
To support your fitness journey it will be helpful to familiarize yourself with some commonly used acronyms and terms that may be incorporated into your exercise plans.
Variables of Exercise Program Design
Intensity: The specific amount of load (resistance)
Repetitions: The consecutive number of times an exercise movement is performed before resting.
Sets: Defined as a group of repetitions.
Volume: Defined as the total amount of work performed during an exercise session. Intensity x Sets x Reps
Tempo: Refers to the speed (velocity of movement) determines the time under tension of muscles involved.
Rest Interval: The period of time between sets necessary to allow muscles to replenish ATP and central nervous system fatigue.
Training Frequency: The number of training sessions within a specific timeframe. Adequate recovery is necessary to allow the muscles to recover from fatigue.
Exercise Selection: Maintain consistency of exercise movements to allow for proper motor learning and adaptation, promoting proper motor learning and skill acquisition.
Superset / Circuit: A set of two or more exercises that are performed back to back, with little to no rest in between.
Drop Set: A strength based exercise that decreases the weight once the working muscle becomes fatigue with no rest breaks in between.
Aerobic: Physical activity that increases the heart rate and the body's use of oxygen. Running, cycling, walking are some examples.
Anaerobic: Breaks down glucose in the body without using oxygen. Anaerobic exercise are used to help build endurance, muscle strength, and power.
Interval training: Repeated bouts of an exercise, separated by rest intervals. Depending of the length of exercise and rest periods, it may be anaerobic or aerobic training.
Isometric: A form of exercise involving the static contraction of a muscle without any visible movement in the angle of the joint.
AMRAP: An acronym that stands for “as many rounds as possible”. You’ll be instructed to perform a circuit as many times as you can with good form within a specific period of time.
EMOM: An acronym that stands for “every minute on the minute.” During an EMOM-style 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.
HIIT: An acronym that stands for “high-intensity interval training,” and consists of short bursts of high-intensity exercise, followed by a brief recovery period.
LISS: An acronym that stands for “low-intensity steady state” and refers to moderate cardio exercise that is performed without varying intensity.
DOMS: Delayed onset muscle soreness that occurs 24 to 48 hours after strenuous exercise.
Compound Sets: A resistance-training approach involving two or more exercises for the same muscle group in rapid succession.
Ratings of perceived exertion (RPE): A scale that provides a standard means for evaluating a participants exercise effort 0-10.
Specificity: Specific exercise demands made on the body produce specific responses by the body.
Static Stretching: Holding a nonmoving position to immobilize the joint that places the desired muscles and connective tissues passively at their greatest possible length for 30 seconds or slightly more.
Talk Test: A method for measuring exercise intensity using observation of respiration effort and the ability to talk while exercising.
Ventilatory Threshold (VT1 / VT2): Point of transition between predominately aerobic energy production to anaerobic energy production, involves recruitment of fast-twitch muscle fibers and identified by the talk test during exercise.