Ladies Who Lift Training Glossary
Fitness Terms
A
Active recovery is a catch-all term to indicate movement meant to aid in recovery on a rest day.
B
C
The concentric phase of a movement is the section of a movement where we are flexing our muscles to shorten a joint angle.
D
Delayed Onset Muscle Soreness (DOMS) is the soreness you feel a day or two after training.
A programming technique where you intentionally reduce the intensity of your workouts to allow your body to recover.
E
The eccentric phase of a movement is the lengthening of muscles to increase a joint angle.
H
L
N
Non-Exercise Activity Thermogenesis (NEAT) accounts for daily movement outside of "working out".
P
Plyometrics are high force, high impact movements, like jumping and bounding, used to improve power and speed.
Progressive overload is the principle of gradually increasing your workout stimulus overtime to force your body to adapt and grow.
Pause reps are where you intentionally add an isometric “pause” to an exercise in the middle of a rep.
R
Reps in reserve refer to the number of reps you feel like you could do after you complete an exercise.
S
Static stretching is stretching by holding the stretch position for a specified amount of time.
T
Tabata is a specific timing period of 20 seconds of work followed by 10 seconds of rest.
Tempo is the pace at which we do an exercise. You can modify the movement to slow down, speed up or add an isometric hold.
W
Warm-up sets are done prior to your working sets to let your body get acclimated to more challenging weights.
Hypertrophy
Hypertrophy is another word for muscle growth.
Sets and Reps
A set is a series of consecutive repetitions (reps).
Progressive Overload
Progressive overload is the principle of gradually increasing your workout stimulus overtime to force your body to adapt and grow.
Tempo
Tempo is the pace at which we do an exercise. You can modify the movement to slow down, speed up or add an isometric hold.
Drop Sets
A group of consecutively performed reps without rest.
Pause Reps
Pause reps are where you intentionally add an isometric “pause” to an exercise in the middle of a rep.
Supersets
Performing two exercises back to back with little to no rest.
Deload Week
A programming technique where you intentionally reduce the intensity of your workouts to allow your body to recover.
Rate of Perceived Exertion (RPE)
A subjective scale from 1-10 to measure how strenuous an exercise was.