ACE - American Council on Exercise

ACSM - American College of Sports Medicine

aerobic exercise - any long-lasting, moderately intense exercise that allows the cardiorespiratory system to replenish oxygen to the working muscles as fast as it is used. Examples of aerobic exercise are running, swimming, or cycling.

amino acids - sometimes called the “building blocks of life,” amino acids are the basic constituents of proteins.

anaerobic exercise - any high-intensity exercise that depletes oxygen in the working muscles faster than it can be replenished. The difference between anaerobic and aerobic is that anaerobic is performed at a much higher intensity, and so it cannot be maintained for a long period of time. Examples of anaerobic exercise are weightlifting, jumping, and sprinting.

asymmetric training - any exercise that targets only one side of the body, such as one-arm dumbbell curls, lateral raises, or triceps extensions.

ATP - adenosine triphosphate is a chemical in the body that carries energy to cells. All muscle contractions are fueled by ATP.

BMR - stands for Basal Metabolic Rate, and it’s the speed at which the resting body consumes energy (calories), maintain its basic functions.

body types - there are many different combinations of body types, but for the purposes of an overview, these are the three basic types:

• ectomorph – also called “hardgainers,” ectomorphs are skinny guys, with long arms and legs, narrow chests and shoulders, low body fat levels. They have difficulty in gaining muscle mass.

• endomorph – this body type is the fat guy, with large bones, softer muscles and an excess of body fat. Losing weight is often the priority here.

• mesomorph – this is the idealized body type, with large bones, low body fat levels, and a greater-than-average rate of muscle growth.

burn (as in, “feel the”) - quite simply, it’s the burning feeling felt in the muscle as it’s being worked. Fatigue and a build-up of lactic acid in the muscle are what cause the sensation. See also pump.

calorie - a unit of measurement for the energy value of food.

carbohydrate (carb) - an organic compound that contains carbon, hydrogen, and oxygen. The body converts carbs into glucose, which in turn produces energy. There are two types of carbs: simple, like what is found in sugars and refined white bread; and complex, as in green vegetables and whole grains. Carbs are also important for mental function – the brain runs almost completely on glucose.

cheating - what happens when other muscles are recruited to do the work of a muscle being trained. For example during a biceps curl, a swinging motion could be used to help the arms complete a set. In other words, poor form is used to get through the movement.

cholesterol - a fatty, waxy substance, found in animal tissues and various foods, normally synthesized by the liver. Cholesterol is involved in the formation of hormones, vitamins, bile salts, and the transport of fats in the bloodstream to tissues throughout the body. Excessive cholesterol in the diet can lead to cardiovascular disease.

circuit training - the combination of strength training and aerobic conditioning in a workout. Circuit training consists of performing 10 to 20 different exercises in a row, with little rest between sets.

clean - also known as the power clean, the clean is a compound exercise in which a barbell is lifted in one fluid motion from the ground to shoulder height. To do this properly, use the arms, legs, shoulders, and back.

clean-and-jerk - like the clean, but with an added movement. Once the barbell is at shoulder height, the rest of the movement involves fully extending the weight above the head.

complexes - like supersets or trisets, complexes are a series of exercises done consecutively, without rest in between. Complexes are typically five exercises, where one cycle of all five exercises is considered a set. These can be difficult, so beginners should only do two sets, at most.

compound exercises - any exercise that works more than one muscle group. Examples of compound movements are the bench press, squat, shoulder press, and bent-over row.

CPT - Certified Personal Trainer

creatine - a naturally occurring substance found in the muscles, but it’s also a nutritional supplement taken to improve performance in a sport or activity, or to increase muscle gains and rebuild ATP.

CSCS - Certified Strength and Conditioning Specialist

cycle training - a form of training where high-intensity workouts are alternated with those of low intensity.

deadlift - performed as follows: Place a barbell on the floor in front of you, and stand with your feet shoulder width apart. Squat down to grasp the barbell with an overhand grip. Your hands should be slightly wider than shoulder width. Stand up, lifting the barbell by pushing up with your legs, keeping the weight close to your body. Remember to keep your chest out and shoulders back to help you balance, and to keep your back straight throughout this movement, to avoid injury. Hold for a count of two, then return the weight to the floor. See also Romanian deadlift.

descending sets - a training technique where some weight is removed at the end of a set, and then additional reps are performed with the lighter weight.

diuretics - also known as “water pills,” diuretics are any natural or synthetic chemicals that cause the body to flush out excess water. Diuretics are sometimes used to improve muscular definition, however, they also flush electrolytes from the body. This can be dangerous, as electrolytes help control heart rate, so regular use or overuse can lead to irregular heartbeats and even heart attacks. Muscle cramps are another side effect.

down the rack - a training technique where two or three successively lighter dumbbells are used during the performance of one set.

electrolyte - any of the various ions (sodium, potassium, calcium, magnesium, chloride, phosphate, or bicarbonate) used by cells to regulate the electric charge and flow of water molecules. Electrolytes affect the body’s hydration and pH balance in the blood, are important for the function of nerves and muscles, and help control heart rate.

endorphins - often called “natural opiates,” endorphins are chemicals released by the brain in response to pain, and work to decrease sensitivity while the body repairs itself.

EZ-Curl bar - a short, somewhat angular bar used mainly for working the biceps and triceps. The bar’s unique shape puts less stress on the wrists and forearms than a straight bar.

failure - what happens to muscles when they can’t lift the weight any more.

fast-twitch muscle fibers - see muscle fibers.

fat - a natural organic compound found in the connective tissue of animals and also in some plants.

fiber - sometimes called “roughage,” or simply, “bulk,” fiber is the indigestible part of fruits and vegetables. Regular fiber in the diet can help reduce cholesterol levels as well as help prevent diabetes, heart disease, and colon cancer.

forced reps - a training technique where a spotter helps you complete extra reps after the exercised muscles reach fatigue, in order to achieve greater gains.

form - this term indicates posture and movement during any given exercise. Good form means performing an exercise in a controlled manner, through the full range of motion, without cheating.

glycogen - the primary fuel source used by exercising muscles. Glycogen is one of the stored forms of carbohydrates.

grip - there are three specific grips in weight training:

• supinated grip – palms up

• pronated grip – palms down

• neutral grip – palms facing each other

hypertrophy - a scientific term that means muscle growth. Muscles do not grow by increasing in cell number, but by increasing the size of the existing cells.

intercostals - small, finger-like muscles located along the sides of the lower abdomen, between the rib cage and obliques.

interval training - high-intensity cardio training, done in short bursts and separated by moderate recovery periods. This method of training can be more effective than low-intensity cardio.

isometric exercises - exercises that use no actual movement, but employ resistance and tension against a stationary object to build strength, like pushing against a brick wall. Isometrics are often used to train muscles around an injured joint. The plank is an example of an isometric exercise. See also plyometric exercises.

lactic acid - a byproduct produced by the muscles when they’re being trained, and it’s responsible for the burning sensation felt during an exercise. Lactic acid is also responsible for muscle soreness the next day.

lifting belt - a leather belt, wider at the back, used to aid in heavy lifting movements like squats or overhead presses. This belt adds stability to the core, and helps prevent injuries to the abs or lower back. See also weight belt.

MHR - Maximum Heart Rate

muscle fibers - muscle fibers are essentially made up of two types:

• slow-twitch muscle fibers are adapted for slow, long duration contractions. Also called type I muscle fibers, they are used at the beginning of a movement or an exercise. They are mostly during aerobic workouts.

• fast-twitch muscle fibers are adapted for rapid but short duration contractions. As you progress through a movement or an exercise, the fast-twitch fibers take over. Also called type II muscle fibers, they are mostly used during anaerobic workouts.

negatives - the part of the exercise movement that goes in the same direction as gravity. In most cases, negatives are the downward motion of an exercise. To illustrate: in a barbell curl, the negative is lowering the weight. See also positives.

omega-3 fatty acids - long-chain polyunsaturated fatty acids found especially in fish and green leafy vegetables. Omega-3s have many healthful benefits, such as reduced cholesterol, and they can help fight certain cancers.

one-rep max (1RM) - the most you can possibly lift in one rep; your absolute strength maximum.

overload - a term used to describe the degree of stress placed on a muscle. To overload means to force the muscle to use a weight that is heavier than what it can usually handle. This will cause an increase in hypertrophy.

overtraining - what happens when the body doesn’t have sufficient time to recover between workouts. Some common symptoms: muscle loss, lack of motivation, insomnia, and reduced energy.

peak - the degree of sharpness or shape held by a particular muscle. Usually refers to the biceps.

PHA - short for Peripheral Heart Action, PHA combines weight training and aerobics. This training style involves grouping sets of exercises into sequences, each one aimed at a different muscle group. They’re usually short circuits of four to six exercises.

plateau - when no progress is being made during workouts. Plateaus usually occur because the muscles are being training the same way over and over, thus they adapt to the routine. To break the cycle, the muscles need to be shocked with new training techniques.

plyometric exercises - exercises that deal with developing power and speed through explosive movements. Plyometrics train the muscles by rapidly stretching and contracting them. Long jumps and squat jumps are examples of plyometric exercises. See also isometric exercises.

positives - the part of the exercise movement that goes against gravity. In most cases, it’s the upward motion of an exercise. In a barbell curl, the positive is raising the weight. See also negatives.

power clean - see clean.

pre-exhaust - a training technique first described by Maximum Fitness publisher Robert Kennedy. The technique involves fatiguing the desired muscle with an isolation movement, and then using a compound exercise to stress the muscle even further. Pre-exhaust corrects for the “weakest link in the chain” effect often encountered during compound exercises.

priority training - a training strategy that targets weak muscle groups first in a workout.

protein - a nutrient composed of long chains of amino acids, used primarily in the production of muscle tissue, hormones, and enzymes. In order to build lean muscle mass, an increased intake of protein is needed—just under 1g of protein a day per pound of body weight is ideal.

pump - when an exercised muscle temporarily swells with blood after an exercise. Blood rushes into the muscle to cleanse it of fatigue toxins and restore oxygen. See also burn.

range of motion - the normal range of movement for any given joint on the body.

rep - short for “repetition,” this means one full movement or individual count of a particular exercise. Consecutive reps performed together are called sets.

rest/pause - a training technique where you work a muscle to failure, rest for about 3 or 4 seconds in the “down” position of that exercise, and then pump out a few extra reps. A muscle recovers some of its strength very quickly after finishing a set, and using rest/pause allows you to push it just a little further for more growth.

Romanian deadlift - performed as follows: Stand with feet shoulder width apart, knees slightly bent and back straight, holding dumbbells in front of your thighs. With your head up and shoulders back, push your hips back to move downward until the dumbbells are just below your knees. The dumbbells should always remain close to your thighs and shins. Extend at the hips (not the knees), squeeze your glutes and hamstrings, and pull with your upper back to return to the upright position. See also deadlift.

set - refers to a given number of consecutive reps. For example, 10 non-stop reps would be called 1 set of 10.

shocking - a training strategy that involves training the muscle with a new form of exercise. Shocking techniques are used to kick-start muscles that have plateaued.

slow-twitch muscle fibers - see muscle fibers.

Smith machine - an exercise machine that consists of a rack and a barbell with restricted vertical movement. A set of hooks and safety stops provide extra security when exercises must be performed without a spotter.

sodium - an electrolyte responsible for preserving the body’s pH balance. It also has many other functions, such as regulating nerve impulses, blood volume, and blood pressure.

split routines - any routine that works different muscle groups on separate days, e.g. back and biceps on one day, chest and triceps on another.

split routines - any routine that works different muscle groups on separate days, e.g. back and biceps on one day, chest and triceps on another.

spotter - a training partner who assists you when working with heavy weights, as in bench presses or squats. Should the weight slip or begin to fall during an exercise, they can help control it. Spotters help you train harder by allowing you to work out at the threshold of failure, with less risk of injury or accidents.

staggered sets - a training technique that adds an extra set or two between regular exercises and targets a weak muscle group, e.g. for weak calves, add some extra calf training between other muscle groups.

sticking point - the most difficult part of a movement, usually close to the bottom of an exercise.

stretching - a form of exercise done to warm up the body and increase flexibility before a workout. There are three different types of stretching:

• static stretching, probably the most common of the three, involves slow movements in which you stretch to the farthest comfortable position (it shouldn’t hurt), hold it for about 15 to 20 seconds and then release.

• ballistic stretching involves more swinging or bouncing movements (think of sprinters getting warmed up for a race).

• PNF (proprioceptive neuromuscular facilitation) stretching usually involves a partner or a surface that you can stretch against. With PNF, you create a contraction where there is tension but no movement.

striations - are the lines and grooves you see on your muscles when you’re really ripped.

stripping method - a training technique where weight is removed at the end of a set and extra reps are performed, to force a muscle past the point of normal failure.

supersets - a training technique where two exercises are performed back-to-back without any rest between sets, but with a regular rest interval between supersets. Supersets may consist of exercises for the same muscle group (biceps/biceps), or exercises for opposing muscle groups (triceps/biceps, quads/hams, chest/back).

supplements - any form of vitamin, mineral, protein, or other nutrient, taken separately from or in addition to normal food. Supplements come in many forms, including: tablet, capsule, bar, powder, oil, or plant material.

talk test - an informal way of checking the difficulty of an exercise, to ensure the workout is at the desired intensity. For example, at a light intensity, holding a conversation or even singing should be easy. At a moderate pace, speaking should be harder but comfortable. During a high-intensity workout, it should be tough to respond in conversation.

tendinitis - an inflammation of tendons and the points where they attach to muscles and bones, often caused by overstressing a particular area, e.g. the biceps tendon.

testosterone - the male hormone responsible for increasing and maintaining muscle size and strength, facial hair growth, deep voice, male pattern baldness, sperm production, and aggression.

trisets - similar to supersets, but involving the use of three different exercises for the same muscle group.

universal machine - a common type of exercise machine, usually with numerous stations to train the whole body.

V-ups - an abs exercise where you sit on the ground and raise your arms and legs at the same time, attempting to touch your feet with your hands, thus making a “V.”

vascularity - the degree of vein and artery visibility. Veins stick out over the muscles when there is a high amount of lean muscle mass, and a very low body fat percentage.

weakest link - the muscle in a muscle group that will fatigue first, thus extra attention should be paid to developing it. Training the weakest link first in a workout is known as priority training.

weight belt - a thick leather belt with an attachment for a weight plate. The plate hangs down from the belt by a cord, and it provides extra resistance during movements like chin-ups and pull-ups. See also lifting belt.