Nishaana
Glossary
The fitness glossary.
Every training, nutrition, anatomy and strength term you keep hearing — defined in plain English, one line each, grouped A–Z. Tap any term for the full definition, a worked example, and the exercise or tool that shows it in action.
549 terms defined
No terms match that search.
#
1A
35 AbductionBiomechanics Moving a limb away from the body's midline. AbductorsAnatomy Muscles that move the legs away from the body's midline. AccelerationSports Performance How quickly you can increase speed from a standstill. Accessory LiftBodybuilding A supporting exercise that strengthens muscles for the main lifts. Accommodating ResistanceTraining Using bands or chains to vary resistance through the range of motion. Active InsufficiencyBiomechanics When a muscle cannot shorten further to produce force across two joints. Active RecoveryTraining Light movement on rest days to promote blood flow and recovery. Active RestRecovery Light activity during rest periods or days to aid recovery. Adaptive ThermogenesisNutrition The drop in calorie burn that occurs during prolonged dieting. AdductionBiomechanics Moving a limb toward the body's midline. AdductorsAnatomy Inner-thigh muscles that pull the legs together. Aerobic CapacityExercise Science The body's ability to take in and use oxygen during exercise. Aerobic ExerciseTraining Sustained exercise fueled by oxygen, like running, cycling, or swimming. Aesthetic PhysiqueBodybuilding A look prioritizing balance, taper, and proportion over sheer size. AgilitySports Performance The ability to change direction quickly and efficiently. Agonist MuscleAnatomy The prime mover responsible for a given joint action. AMRAPTraining As Many Reps (or Rounds) As Possible within a set time or until failure. AMRAP (CrossFit)CrossFit Completing as many rounds or reps as possible in a fixed time. Anabolic StateExercise Science A condition favoring muscle building over breakdown. Anabolic WindowNutrition The proposed period after training when nutrients best support muscle gain. AnabolismExercise Science The body's building processes, including muscle growth. Anaerobic ExerciseTraining High-intensity exercise that relies on energy produced without oxygen. Anaerobic ThresholdExercise Science The effort level where the body shifts to anaerobic energy. Antagonist MuscleAnatomy A muscle that opposes the action of the prime mover. Anterior ChainAnatomy The muscles along the front of the body, including quads, abs, and chest. AnthropometryBiomechanics Body measurements like limb length that affect lifting leverages. Archer Pull-UpCalisthenics A pull-up shifting weight toward one arm as a one-arm progression. Archer Push-UpCalisthenics A push-up shifting weight to one arm for added difficulty. ArginineSupplements An amino acid marketed for nitric oxide and pump, with mixed evidence. AshwagandhaSupplements An adaptogen herb marketed for stress reduction and recovery. AthleticismSports Performance The overall combination of strength, speed, power, and coordination. ATPExercise Science Adenosine triphosphate, the molecule that powers muscle contraction. Attempt SelectionPowerlifting Choosing competition weights strategically across three attempts. Australian Pull-UpCalisthenics A horizontal row done under a low bar with feet on the ground. AutoregulationTraining Adjusting training daily based on how you feel and perform.
B
29 Back LeverCalisthenics A horizontal hold below a bar with the body facing the floor. Back-Off SetTraining A lighter set done after heavy work to add extra volume. Bar PathBiomechanics The trajectory the barbell travels during a lift. Bar SpeedPowerlifting How fast the barbell moves, used to gauge effort and fatigue. Barbell RowTraining A bent-over pull that builds the upper and mid back. BCAA SupplementSupplements A supplement of branched-chain amino acids marketed for recovery. Bench PressPowerlifting A press where you lower a barbell to your chest and push it back up while lying down. Benchmark WODCrossFit A standard workout, often named, used to track progress over time. Beta-AlanineSupplements An amino acid that buffers muscle acid to improve endurance. Bicep CurlTraining An isolation exercise bending the elbow to work the biceps. Biceps BrachiiAnatomy The front-of-arm muscle that bends the elbow and supinates the forearm. BioavailabilityNutrition How well a nutrient is absorbed and used by the body. Biological ValueNutrition A score of how efficiently the body uses a protein source. Block PeriodizationTraining Training in focused blocks that each emphasize one quality like strength or power. BMR (Basal Metabolic Rate)Nutrition The calories your body burns at complete rest to stay alive. Body Fat PercentageBodybuilding The proportion of your body weight that is fat. BoundingSports Performance Exaggerated running leaps that build power and stride. BoxCrossFit A CrossFit gym where members train together. Box JumpCrossFit Jumping onto an elevated platform from the ground. Box SquatPowerlifting Squatting to a box to control depth and build explosive power. BrachialisAnatomy An upper-arm muscle beneath the biceps that bends the elbow. BracingBiomechanics Tightening the core to create stiffness and protect the spine under load. Branched-Chain Amino Acids (BCAAs)Nutrition Three amino acids (leucine, isoleucine, valine) involved in muscle building. Bringing Up a Body PartBodybuilding Prioritizing extra work to develop a lagging muscle. Bro SplitTraining A split training one muscle group per day across the week. Broad JumpSports Performance A horizontal jump for distance that tests explosive power. BulkingBodybuilding Eating in a calorie surplus to gain muscle mass over time. BurpeeCrossFit A full-body movement combining a squat, plank, push-up, and jump. Butterfly Pull-UpCrossFit A fast, cyclical kipping pull-up used for high reps.
C
54 Cable MachineTraining A pulley system allowing constant-tension resistance from many angles. CaffeineSupplements A stimulant that improves alertness, focus, and exercise performance. Calf RaiseTraining Rising onto the toes to work the calf muscles. CalisthenicsCalisthenics Training that uses body weight as resistance to build strength and control. Caloric DeficitNutrition Eating fewer calories than you burn, leading to fat loss. Caloric SurplusNutrition Eating more calories than you burn, supporting weight and muscle gain. CalorieNutrition A unit of energy found in food and burned by the body. Calorie DensityNutrition The number of calories in a given amount of food. CalvesAnatomy The muscles at the back of the lower leg that move the ankle. Capillary DensityExercise Science The number of small blood vessels supplying a muscle, improved by training. Carb CyclingNutrition Alternating high- and low-carb days to match training demands. Carb LoadingBodybuilding Increasing carbs to fill muscles with glycogen before a show or event. Carb Powder (Maltodextrin)Supplements A fast carbohydrate used to fuel workouts or aid recovery. CarbohydratesNutrition A macronutrient that serves as the body's main energy source. CardioTraining Aerobic exercise that raises heart rate to improve cardiovascular fitness. CartilageAnatomy Smooth tissue that cushions joints and reduces friction. Casein ProteinSupplements A slow-digesting milk protein often taken before bed. CatabolismExercise Science The body's breakdown processes, including muscle loss. Center of MassBiomechanics The balance point of the body or a load, key to stable lifting. Change of DirectionSports Performance The ability to decelerate and quickly move a different way. Cheat MealNutrition A planned indulgent meal that breaks from a strict diet. Chin-UpCalisthenics A pull-up with palms facing you, emphasizing the biceps. ChipperCrossFit A long workout you chip away at, doing each movement once for high reps. Circuit TrainingTraining Moving through a series of exercises with minimal rest to keep intensity high. CitrullineSupplements An amino acid that boosts nitric oxide and exercise performance. Citrulline MalateSupplements A compound that boosts blood flow and may improve pump and endurance. Clean and JerkCrossFit An Olympic lift that brings a barbell from the floor to overhead in two phases. Clean EatingNutrition Focusing on whole, minimally processed foods. Closed Kinetic ChainBiomechanics An exercise where the end of the limb is fixed, like a squat. Cluster SetTraining A set broken into mini-sets with brief intra-set rest to handle heavier loads. Cold PlungeRecovery Submerging in very cold water for recovery and resilience benefits. Cold TherapyRecovery Using cold exposure to reduce inflammation and soreness. CollagenSupplements A protein supplement marketed for skin, joint, and connective tissue health. Combine TestingSports Performance Standardized athletic tests used to evaluate performance. Complete ProteinNutrition A protein containing all nine essential amino acids. Complex CarbohydratesNutrition Starches and fibers that digest slowly for steady energy. Compound ExerciseBodybuilding A multi-joint exercise that works several muscle groups at once. Compound SetTraining Two exercises for the same muscle group performed back to back. Compression GarmentsRecovery Tight clothing worn to improve circulation and reduce soreness. Concentric ContractionExercise Science The lifting phase where the muscle shortens to produce force. Concurrent TrainingTraining Combining strength and endurance training within the same program. ConditioningTraining Training aimed at improving work capacity, endurance, and overall fitness. Conditioning (Stage)Bodybuilding How lean, dry, and detailed a physique looks on stage. Conjugate MethodPowerlifting Training multiple strength qualities simultaneously by rotating exercises. Contrast TherapyRecovery Alternating hot and cold exposure to aid recovery. Contrast TrainingSports Performance Pairing a heavy lift with an explosive move to boost power. Conventional DeadliftPowerlifting A deadlift with feet about hip-width and hands outside the knees. Cool-DownTraining Gentle activity after exercise to gradually lower heart rate and aid recovery. CoreAnatomy The muscles of the trunk that stabilize the spine and pelvis. CortisolExercise Science A stress hormone that rises with intense training and poor recovery. Creatine LoadingSupplements Taking high creatine doses for a week to saturate muscles faster. Creatine MonohydrateSupplements A well-researched supplement that boosts strength and muscle by aiding energy production. CryotherapyRecovery Brief whole-body cold exposure used for recovery. CuttingBodybuilding Eating in a calorie deficit to lose fat while keeping muscle.
D
19 DeadliftPowerlifting Lifting a loaded barbell from the floor to a standing position. DecelerationSports Performance The ability to slow and control the body to prevent injury. DeloadTraining A planned lighter week of training to allow recovery and prevent overtraining. DeltoidAnatomy The shoulder muscle with front, side, and rear heads that raises the arm. Density TrainingTraining Doing more work in the same time, or the same work in less time, to boost intensity. Depth JumpSports Performance Stepping off a box and immediately rebounding into a jump. DetrainingTraining The loss of fitness adaptations when training stops. DextroseSupplements A simple sugar used as a fast intra- or post-workout carb. Dietary FatNutrition A macronutrient essential for hormones, cell function, and energy storage. DipCalisthenics A pressing movement lowering and raising the body on parallel bars. Dirty BulkBodybuilding Eating a large, unrestricted surplus to gain weight quickly. DOMS (Delayed Onset Muscle Soreness)Recovery Muscle soreness that peaks a day or two after unfamiliar or intense exercise. DorsiflexionBiomechanics Lifting the foot upward toward the shin. DOTS ScorePowerlifting An updated coefficient for comparing strength across body weights. Double-UnderCrossFit A jump rope skill where the rope passes twice per jump. Dragon FlagCalisthenics A core exercise lowering the straight body from a shoulder anchor. Drop SetTraining Continuing a set after failure by quickly reducing the weight and repping again. Dynamic EffortPowerlifting Lifting submaximal loads explosively to build speed and power. Dynamic StretchingRecovery Moving through stretches actively to prepare for exercise.
E
14 EAA SupplementSupplements A supplement of all essential amino acids to support muscle building. Eccentric ContractionExercise Science The lowering phase of a lift where the muscle lengthens under load. Electrolyte SupplementSupplements A product replacing minerals lost through sweat. Electrolyte TabletsSupplements Dissolvable tablets that replenish minerals during exercise. ElectrolytesNutrition Minerals like sodium and potassium that regulate fluid and nerve function. EMOMTraining Every Minute On the Minute: starting a prescribed set of work at the top of each minute. Empty CaloriesNutrition Foods high in calories but low in nutrients. Energy BalanceNutrition The relationship between calories consumed and calories burned. Energy SystemsExercise Science The three pathways the body uses to produce energy for exercise. EPOCExercise Science Excess Post-exercise Oxygen Consumption: the afterburn of extra calories burned after hard exercise. Erector SpinaeAnatomy The muscles running along the spine that extend and support the back. Essential Amino AcidsNutrition Amino acids the body cannot make and must get from food. ExplosivenessSports Performance The capacity to generate maximal force in minimal time. ExtensionBiomechanics Straightening a joint to increase its angle.
F
26 Face PullTraining A cable pull to the face that strengthens the rear delts and upper back. Failure (Training to Failure)Training Continuing a set until you can no longer complete a rep with good form. FartlekTraining Unstructured speed play mixing fast and slow running segments. FasciaAnatomy Connective tissue that surrounds and supports muscles. Fast-Twitch FiberExercise Science Power-oriented muscle fibers that contract quickly and strongly. Fat BurnerSupplements A supplement claiming to increase fat loss, often via stimulants. Fatigue ManagementRecovery Balancing training stress and recovery to keep improving. FiberNutrition Indigestible plant carbohydrate that aids digestion and fullness. Fish OilSupplements An omega-3 supplement supporting heart, joint, and brain health. FlexibilityBiomechanics The passive range a muscle can be stretched. Flexible Dieting (IIFYM)Nutrition Eating any foods as long as they fit your macro targets. FlexingBodybuilding Voluntarily contracting muscles to display them. FlexionBiomechanics Bending a joint to decrease its angle. Foam RollingRecovery Self-massage with a foam roller to relieve tight muscles. For TimeCrossFit A workout scored by how quickly you finish it. Force VectorBiomechanics The direction and magnitude of a force applied during movement. Force-Velocity CurveExercise Science The inverse relationship between how heavy a load is and how fast it moves. Forced RepsTraining Extra reps completed past failure with help from a spotter. Forearm FlexorsAnatomy Muscles that bend the wrist and fingers and support grip. Free WeightsTraining Unfixed weights like dumbbells and barbells that require stabilization. Front LeverCalisthenics A static hold with the body horizontal while hanging from a bar. Front SquatPowerlifting A squat holding the bar across the front of the shoulders. FructoseNutrition A sugar found in fruit, metabolized mainly by the liver. Full Range of MotionTraining Moving a joint through its complete available range during a rep. Full-Body WorkoutTraining A session that trains all major muscle groups in one workout. Functional TrainingSports Performance Training movements that carry over to real-life or sport activities.
G
19 GastrocnemiusAnatomy The large, visible calf muscle that points the toes. Geared LiftingPowerlifting Lifting with supportive equipment like squat suits and bench shirts. General Adaptation SyndromeExercise Science A model of how the body responds to and adapts to stress. GeneticsBodybuilding Inherited factors affecting muscle shape, insertion, and growth potential. German Volume TrainingTraining A high-volume method using ten sets of ten reps on a main lift. Giant SetTraining Four or more exercises performed in a row with little to no rest. GlucoseNutrition A simple sugar that is the body's primary energy source. GlutamineSupplements An amino acid marketed for recovery and gut health. Gluteus MaximusAnatomy The largest glute muscle, responsible for hip extension and power. Gluteus MediusAnatomy A hip muscle that stabilizes the pelvis and abducts the leg. Glycemic IndexNutrition A ranking of how quickly a carb raises blood sugar. Glycemic LoadNutrition A measure combining a food's glycemic index and carb amount per serving. GlycogenNutrition Stored carbohydrate in muscles and the liver used for energy. Glycolytic SystemExercise Science The energy system fueling moderately intense efforts up to a couple minutes. Grease the GrooveTraining Practicing a lift frequently with submaximal effort to build skill and strength. Greens PowderSupplements A powdered blend of vegetables and superfoods marketed for nutrition. GrinderPowerlifting A rep completed slowly through a tough sticking point. Ground Reaction ForceBiomechanics The force the ground pushes back with when you push against it. Growth HormoneExercise Science A hormone involved in tissue repair and growth.
H
18 HamstringsAnatomy The muscles on the back of the thigh that bend the knee and extend the hip. HandstandCalisthenics Balancing the body upside down on the hands. Handstand Push-UpCrossFit A vertical push-up performed upside down against a wall. Heart Rate Variability (HRV)Recovery The variation between heartbeats, used to gauge recovery and stress. Hero WODCrossFit A challenging benchmark workout named to honor fallen service members. High-Bar SquatPowerlifting A squat with the bar high on the traps, favoring an upright torso. High-Protein DietNutrition An eating plan emphasizing greater protein intake to support muscle and satiety. HIIT (High-Intensity Interval Training)Training Alternating short bursts of intense effort with brief recovery periods. Hip FlexorsAnatomy Muscles that lift the thigh toward the torso. Hip HingeBiomechanics Bending at the hips while keeping the back flat to load the posterior chain. Hip ThrustTraining A glute-focused exercise driving the hips up against a loaded barbell. HMBSupplements A leucine metabolite marketed to reduce muscle breakdown. Hollow Body HoldCalisthenics A core position with a rounded lower back and limbs lifted off the floor. Hook GripPowerlifting Gripping the bar by trapping the thumb under the fingers for security. Human FlagCalisthenics Holding the body sideways and horizontal while gripping a vertical pole. HydrationNutrition Maintaining adequate body fluid levels for health and performance. HyperplasiaExercise Science A theorized increase in the number of muscle fibers. HypertrophyTraining The growth of muscle fibers in size, typically achieved through resistance training and adequate protein.
I
11 Ice BathRecovery Immersing the body in cold water to aid recovery and reduce soreness. IGF-1Exercise Science A growth factor that promotes muscle and tissue growth. InflammationRecovery The body's repair response to training stress or injury. Insertion (Muscle)Anatomy The moving attachment point of a muscle that pulls toward the origin. Insoluble FiberNutrition Fiber that adds bulk to stool and supports digestive regularity. InsulinNutrition A hormone that moves glucose from blood into cells. Insulin SensitivityNutrition How well your cells respond to insulin to manage blood sugar. Intermittent FastingNutrition Cycling between eating windows and periods of fasting. Isolation ExerciseBodybuilding An exercise targeting a single muscle across one joint, like a bicep curl. Isometric ContractionExercise Science A muscle contraction that produces force without changing length. Isometric HoldTraining Holding a static position under tension without moving the joint.
J
3K
7 Ketogenic DietNutrition A very low-carb, high-fat diet that shifts the body to burning fat for fuel. KetonesNutrition Fuel molecules made from fat when carbs are scarce. KetosisNutrition A metabolic state where the body burns fat and produces ketones for energy. Kettlebell SwingCrossFit A hip-hinge movement swinging a kettlebell to chest or overhead height. Kinetic ChainBiomechanics The linked segments of the body that work together during movement. Kipping Pull-UpCrossFit A pull-up using a hip swing to generate momentum. Knee ValgusBiomechanics The inward collapse of the knees during squatting or jumping.
L
26 L-CarnitineSupplements An amino derivative marketed for fat metabolism and recovery. L-CitrullineSupplements An amino acid that raises nitric oxide to enhance blood flow. L-SitCalisthenics Holding the body up with legs extended straight out in an L shape. LactateExercise Science A byproduct of intense exercise that can be reused for energy. Lactate ThresholdExercise Science The intensity at which lactate builds faster than it clears. Lagging Body PartBodybuilding A muscle group that is underdeveloped relative to the rest of the physique. Lat PulldownTraining A machine pull that targets the back by pulling a bar down to the chest. Lateral RaiseTraining Raising the arms out to the sides to target the side delts. Latissimus DorsiAnatomy The large back muscle that pulls the arms down and back. Lean BulkBodybuilding Gaining muscle with a small surplus to minimize fat gain. Lean MassNutrition Body weight that is not fat, including muscle, bone, and water. Leg DayTraining A workout dedicated to training the lower body. Leg PressTraining A machine exercise pressing weight away with the legs while seated. Length-Tension RelationshipExercise Science How a muscle's force output changes with its length. LeucineNutrition The amino acid that most strongly triggers muscle protein synthesis. Lever ProgressionCalisthenics A staged path toward holding a full lever, from tuck to straight body. Lever SystemBiomechanics How bones and joints act as levers to move loads. LeverageBiomechanics How limb proportions influence strength in a given lift. Lifting BeltPowerlifting A belt that supports the core by increasing intra-abdominal pressure. LigamentAnatomy Tissue connecting bone to bone and stabilizing joints. Line of PullBiomechanics The direction a muscle pulls relative to the joint it crosses. Linear PeriodizationTraining Gradually increasing intensity while decreasing volume over a training cycle. LISS (Low-Intensity Steady State)Training Sustained low-intensity cardio held at a steady pace for a longer duration. LockoutPowerlifting The final phase of a lift where the joints fully straighten. Low-Bar SquatPowerlifting A squat with the bar placed lower on the rear delts for more posterior-chain drive. LungeTraining A single-leg exercise stepping forward or back and bending both knees.
M
53 Macro SplitNutrition How daily calories are divided among protein, carbs, and fat. MacrocycleTraining The full long-term training plan, often spanning months to a year. Macronutrient RatioNutrition The proportion of calories from protein, carbs, and fat. Macros (Macronutrients)Nutrition The three main nutrients providing energy: protein, carbohydrates, and fats. MagnesiumSupplements A mineral supporting muscle function, sleep, and recovery. Maintenance CaloriesNutrition The number of calories that keeps your weight stable. Maintenance PhaseBodybuilding Eating at maintenance calories to hold your current physique. Maintenance VolumeTraining The minimum training amount needed to keep current muscle and strength. Mass GainerSupplements A high-calorie powder used to add weight and muscle. Mass MonsterBodybuilding A bodybuilder known for extreme muscle size. MassageRecovery Manual manipulation of muscle to ease tension and aid recovery. Massage GunRecovery A handheld device giving percussive massage to relax muscles. Max EffortPowerlifting Working up to a near-maximal load to build limit strength. Maximum Recoverable VolumeExercise Science The most training a person can do and still recover from. Meal FrequencyNutrition How many meals you eat per day. Mechanical TensionExercise Science The force on muscle fibers during loading, a key driver of growth. Medicine Ball ThrowSports Performance An explosive throw used to train and test power. Mediterranean DietNutrition An eating pattern rich in vegetables, olive oil, fish, and whole grains. MelatoninSupplements A hormone supplement used to aid sleep. MesocycleTraining A medium training block, usually 3-6 weeks, focused on a specific goal. Metabolic AdaptationNutrition The body's adjustment of energy use in response to dieting. Metabolic StressExercise Science The buildup of metabolites during training that may aid muscle growth. MetconCrossFit A metabolic conditioning workout blending cardio and strength. MicrocycleTraining A short training cycle, typically one week of programming. MicronutrientsNutrition Vitamins and minerals needed in small amounts for health. Mind-Muscle ConnectionTraining Consciously focusing on the working muscle to improve its activation during a lift. Mini CutBodybuilding A short, aggressive fat-loss phase to reset body fat during a bulk. Minimum Effective DoseExercise Science The smallest training stimulus needed to produce progress. Mitochondrial BiogenesisExercise Science The creation of new mitochondria to boost endurance capacity. Mixed GripPowerlifting Gripping the bar with one palm forward and one back to prevent roll. MobilityBiomechanics The ability to move a joint actively through its full range. Mobility DrillRecovery A specific movement done to improve a joint's range of motion. Mobility WorkRecovery Drills that improve joint range of motion and movement quality. Moment ArmBiomechanics The leverage distance between a joint and the line of force. Motor UnitExercise Science A motor neuron and all the muscle fibers it controls. Motor Unit RecruitmentExercise Science The process of activating muscle fibers as force demands rise. Movement PatternSports Performance A fundamental motion like squatting, hinging, pushing, or pulling. mTORExercise Science A signaling pathway that drives muscle protein synthesis. MultivitaminSupplements A supplement combining several vitamins and minerals. Muscle BellyBodybuilding The thick central part of a muscle that bulges when contracted. Muscle DamageExercise Science Microscopic tearing of muscle fibers from training that triggers repair. Muscle DefinitionBodybuilding The visible separation and detail of muscles at low body fat. Muscle FiberExercise Science An individual muscle cell that contracts to produce movement. Muscle InsertionBodybuilding Where a muscle attaches to bone, influencing its shape and leverage. Muscle MemoryExercise Science The ability to regain lost muscle faster than building it the first time. Muscle Protein BreakdownExercise Science The breakdown of muscle proteins that training and feeding help offset. Muscle Protein Synthesis (MPS)Exercise Science The process of building new muscle proteins, stimulated by training and protein intake. Muscle PumpBodybuilding Temporary muscle swelling from blood flow during training. Muscle-UpCrossFit Transitioning from a pull-up to a dip above the bar or rings. Muscle-Up (Bar)Calisthenics Pulling over a bar and pressing up into a support position. Myo-RepsTraining A rest-pause style technique using one activation set followed by short clusters near failure. Myofibrillar HypertrophyExercise Science Muscle growth from adding contractile protein filaments. MyonucleiExercise Science Nuclei within muscle fibers that support growth and may aid muscle memory.
N
12 Natural BodybuildingBodybuilding Competing without performance-enhancing drugs. NEATNutrition Non-Exercise Activity Thermogenesis: calories burned through daily movement like walking and fidgeting. Negative Energy BalanceNutrition Burning more energy than you consume. Negative Pull-UpCalisthenics Lowering slowly from the top of a pull-up to build strength. Negative RepsTraining Emphasizing the lowering phase of a lift, often with heavier-than-max loads. Net CarbsNutrition Total carbs minus fiber and certain sugar alcohols. Net Protein BalanceExercise Science The difference between protein synthesis and breakdown. Neural DriveExercise Science The strength of nervous system signals sent to muscles. Neuromuscular AdaptationExercise Science Nervous system improvements that boost strength early in training. Nitric Oxide BoostersSupplements Supplements meant to widen blood vessels for better pumps. NootropicsSupplements Supplements aimed at enhancing focus and cognitive performance. Nutrient TimingNutrition Eating specific nutrients around workouts for performance or recovery.
O
17 ObliquesAnatomy The side ab muscles that rotate and bend the torso. Off-SeasonBodybuilding The building phase between competitions focused on adding muscle. Olympic WeightliftingSports Performance The sport of the snatch and clean and jerk, used to build power. OMADNutrition One Meal A Day, an extreme form of intermittent fasting. Omega-3 Fatty AcidsNutrition Essential fats important for heart, brain, and joint health. Omega-6 Fatty AcidsNutrition Essential fats needed in balance with omega-3s. One-Arm Pull-UpCalisthenics A pull-up performed with only one arm. One-Arm Push-UpCalisthenics A push-up performed using a single arm. One-Rep Max (1RM)Training The maximum weight you can lift for a single repetition of an exercise. Open Kinetic ChainBiomechanics An exercise where the end of the limb moves freely, like a leg extension. OpenerPowerlifting A lifter's first, conservative attempt in a competition. Origin (Muscle)Anatomy The fixed attachment point of a muscle, usually closer to the body's center. Overhead PressTraining Pressing a barbell or dumbbells from the shoulders to overhead. Overhead SquatCrossFit A squat performed with the barbell locked out overhead. OverreachingTraining Short-term overtraining that can boost gains if followed by recovery. OvertrainingTraining A state of excessive training and poor recovery that hurts performance. Oxidative SystemExercise Science The aerobic energy system fueling longer-duration activity.
P
53 Paleo DietNutrition A diet based on foods presumed available to early humans. Parasympathetic Nervous SystemRecovery The rest-and-digest branch of the nervous system that drives recovery. Partial RepsTraining Reps performed through only part of the full range of motion. Passive InsufficiencyBiomechanics When a muscle cannot stretch further to allow full joint movement. Pause SquatPowerlifting Pausing at the bottom of a squat to build strength out of the hole. Paused BenchPowerlifting Pausing the bar on the chest before pressing, as required in competition. Peak ContractionBodybuilding Maximally squeezing a muscle at the top of a movement. Peak WeekBodybuilding The final week before a show, manipulating water, carbs, and sodium. PeakingPowerlifting Tapering training to maximize strength on competition day. Pectoralis MajorAnatomy The main chest muscle that pushes the arms forward and across the body. Percussion TherapyRecovery Using a massage gun to deliver rapid pulses to muscles. PeriodizationTraining Organizing training into planned phases to peak performance and manage fatigue. Phosphocreatine SystemExercise Science The energy system fueling short, explosive efforts. Pike Push-UpCalisthenics A push-up done in a piked position to target the shoulders. Pistol SquatCrossFit A single-leg squat performed with the other leg extended forward. Pistol Squat (Calisthenics)Calisthenics A single-leg bodyweight squat requiring balance and strength. PlancheCalisthenics An advanced hold balancing the body horizontally on the hands. PlankTraining An isometric core hold supporting the body on forearms and toes. Plant-Based DietNutrition A diet centered on foods from plants. Plantar FlexionBiomechanics Pointing the foot downward away from the shin. PlyometricsSports Performance Jump-based training that uses the stretch-shortening cycle to build power. PosingBodybuilding Presenting muscles on stage to showcase size, symmetry, and conditioning. Positive Energy BalanceNutrition Consuming more energy than you burn. Post-Activation PotentiationSports Performance A temporary performance boost after a heavy contraction. Post-ExhaustionTraining Following a compound lift with an isolation move to fully fatigue the muscle. Posterior ChainAnatomy The muscles along the back of the body, including glutes, hamstrings, and back. PostureBiomechanics The alignment of the body at rest or during movement. PotassiumNutrition An electrolyte vital for muscle and nerve function. PowerSports Performance The ability to produce force quickly, combining strength and speed. Power CleanCrossFit Pulling a barbell from the floor to the shoulders without a full squat. Power OutputSports Performance The amount of power produced during an effort. Powerlifting TotalPowerlifting The sum of your best squat, bench press, and deadlift in competition. Pre-ExhaustionTraining Fatiguing a muscle with an isolation move before a compound exercise. Pre-WorkoutSupplements A supplement taken before training to boost energy and focus. Prep (Contest Prep)Bodybuilding The diet and training phase leading up to a bodybuilding competition. ProbioticsSupplements Beneficial bacteria supplements that support gut health. Processed FoodsNutrition Foods altered from their natural state, often with added ingredients. Progression (Calisthenics)Calisthenics An easier variation used to build toward a harder skill. Progressive OverloadTraining Gradually increasing weight, reps, or volume over time to keep forcing muscles to adapt and grow stronger. PronationBiomechanics Rotating the forearm or rolling the foot inward. ProportionBodybuilding The balanced size relationship between different muscle groups. ProteinNutrition A macronutrient made of amino acids that builds and repairs muscle tissue. Protein LeverageNutrition The tendency to keep eating until protein needs are met. Protein PowderSupplements A concentrated protein supplement used to hit daily protein goals. Protein QualityNutrition A measure of how well a protein supports the body's needs. Protein TimingNutrition Strategically spacing protein intake to support muscle growth. Protein TurnoverExercise Science The ongoing cycle of building and breaking down muscle proteins. Pull DayTraining A workout focused on pulling muscles like the back and biceps. Pull-UpCalisthenics A pulling exercise lifting your chin over a bar using your back and arms. Push DayTraining A workout focused on pushing muscles like the chest, shoulders, and triceps. Push-Pull-Legs (PPL)Training A split dividing workouts into pushing, pulling, and leg-focused days. Push-UpCalisthenics A pressing exercise lowering and raising the body using the chest and arms. Pyramid SetTraining Gradually increasing weight while decreasing reps across successive sets.
Q
1R
30 Range of Motion (ROM)Training The full distance a joint or muscle moves during an exercise. Rate CodingExercise Science Increasing the firing frequency of motor neurons to produce more force. Rate of Force DevelopmentSports Performance How quickly a muscle can build up force. Raw LiftingPowerlifting Competing with minimal equipment, typically only a belt and wraps. Reaction TimeSports Performance How fast you respond to a stimulus. Reactive StrengthSports Performance How well you use the stretch reflex to rebound from impact. RecompositionBodybuilding Building muscle and losing fat at the same time. RecoveryRecovery The process of repairing and adapting after training so you get stronger. Recovery Heart RateRecovery How quickly your heart rate drops after exercise, a fitness marker. Recovery ModalitiesRecovery The various tools and methods used to enhance recovery. Rectus AbdominisAnatomy The front ab muscle that forms the six-pack and flexes the spine. RefeedNutrition A planned high-carb day during a diet to restore energy and hormones. Rep RangeTraining The number of repetitions performed per set, often tied to goals like strength, size, or endurance. Repeated Bout EffectTraining Reduced muscle soreness after repeating a workout your body has adapted to. Repetition (Rep)Training One complete movement of an exercise, such as lowering and raising a weight once. Reps in Reserve (RIR)Training An estimate of how many more reps you could do before reaching failure. Resistance TrainingTraining Any training that makes muscles work against an external force such as weights, bands, or body weight. Rest DayRecovery A day without training to allow the body to recover. Rest-PauseTraining Taking short pauses within a set to squeeze out extra reps past failure. Reverse DietBodybuilding Gradually increasing calories after a diet to restore metabolism. RhomboidsAnatomy Upper-back muscles that pull the shoulder blades together. Ring DipCrossFit A dip performed on gymnastic rings for added instability. Ring Support HoldCalisthenics Holding a stable position on top of the rings to build stability. RMR (Resting Metabolic Rate)Nutrition The calories burned at rest, slightly higher than BMR. Romanian DeadliftTraining A hip-hinge deadlift variation that keeps tension on the hamstrings and glutes. Rope ClimbCrossFit Ascending a vertical rope using arms and legs. Rotator CuffAnatomy Four small muscles stabilizing the shoulder joint. Rounds for Time (RFT)CrossFit Completing set rounds of exercises as fast as possible. RPE (Rate of Perceived Exertion)Training A 1-10 scale rating how hard a set or workout feels. RX (As Prescribed)CrossFit Completing a workout exactly as written, with prescribed weights and standards.
S
57 SAID PrincipleExercise Science Specific Adaptation to Imposed Demands: the body adapts to the exact stress placed on it. Sarcoplasmic HypertrophyExercise Science Muscle growth from increased fluid and energy stores within the cell. Satellite CellsExercise Science Stem-like cells that help repair and grow muscle fibers. SatietyNutrition The feeling of fullness that reduces further eating. Saturated FatNutrition A fat solid at room temperature, found mostly in animal foods. SaunaRecovery Heat exposure used for relaxation, recovery, and cardiovascular benefits. ScaledCrossFit A modified version of a workout adjusted to ability. Scapular RetractionBiomechanics Pulling the shoulder blades together and down. Self-Myofascial ReleaseRecovery Applying pressure to muscle and fascia to ease tension and improve mobility. Serratus AnteriorAnatomy A muscle on the rib cage that helps move and stabilize the shoulder blade. SetTraining A group of consecutive repetitions performed before resting. Set Point TheoryNutrition The idea that the body defends a preferred weight range. Simple CarbohydratesNutrition Quickly digested sugars that raise blood sugar fast. SingletPowerlifting The one-piece outfit required in powerlifting competition. Size PrincipleExercise Science The rule that smaller motor units activate before larger ones as load increases. Skin the CatCalisthenics A rotational movement passing the body through the arms while hanging. Sled PullSports Performance Dragging a weighted sled to build strength and conditioning. Sled PushSports Performance Driving a weighted sled forward to build power and conditioning. SleepRecovery The most important recovery tool for repair, hormones, and performance. Sleep DebtRecovery Accumulated lack of sleep that impairs recovery and performance. Sleep HygieneRecovery Habits that improve the quality and consistency of sleep. Slow-Twitch FiberExercise Science Endurance-oriented muscle fibers that resist fatigue. SnatchCrossFit An Olympic lift moving a barbell from floor to overhead in one motion. SodiumNutrition An electrolyte that regulates fluid balance and blood pressure. Sodium BicarbonateSupplements Baking soda used as a buffer to improve high-intensity performance. SoleusAnatomy A deep calf muscle important for standing and walking. Soluble FiberNutrition Fiber that dissolves in water and helps regulate blood sugar and cholesterol. SpecificityTraining The principle that training adaptations match the demands you place on the body. SpeedSports Performance How fast you can move your body over a distance. Speed EnduranceSports Performance The ability to maintain near-maximal speed over repeated efforts. Speed LadderSports Performance A floor ladder used for footwork and agility drills. Speed-StrengthSports Performance Producing force quickly against light to moderate loads. Sport-Specific TrainingSports Performance Training designed to mirror the demands of a particular sport. Sports MassageRecovery Massage tailored to athletes for recovery and performance. SpotterTraining A person who assists and protects a lifter during heavy sets. Sprint MechanicsSports Performance The technical movement patterns that make sprinting efficient. SquatPowerlifting A lower-body lift where you bend the knees and hips to lower and stand back up with a barbell. SqueezeBodybuilding Actively contracting a muscle hard at the end of a rep. StabilityBiomechanics The ability to control a joint or the body against forces. Stabilizer MuscleAnatomy A muscle that holds a joint steady while others produce movement. Stage WeightBodybuilding The body weight a competitor steps on stage at after prep. Static StretchingRecovery Holding a stretch position to improve flexibility. Steady State CardioTraining Continuous cardio held at a constant moderate intensity. Sticking PointPowerlifting The hardest part of a lift where the bar tends to slow or stall. Stimulus-Fatigue-Recovery-AdaptationExercise Science The cycle by which training stress leads to improvement after recovery. Straddle PlancheCalisthenics A planche with legs spread to reduce difficulty. Strength TrainingTraining Exercise using resistance to build muscular strength, power, and size. Strength-SpeedSports Performance Moving heavier loads as fast as possible. Stretch-Shortening CycleExercise Science The rapid stretch then contraction that boosts power, as in a jump. StretchingRecovery Lengthening muscles to improve flexibility and reduce stiffness. Sumo DeadliftPowerlifting A deadlift with a wide stance and hands inside the knees. Sumo Deadlift High PullCrossFit A wide-stance deadlift pulling the bar up to the chin. SupersetTraining Performing two exercises back to back with no rest in between. SupinationBiomechanics Rotating the forearm palm-up or rolling the foot outward. SymmetryBodybuilding Balanced muscular development between left and right and across body parts. Synergist MuscleAnatomy A muscle that assists the prime mover during a movement. Synovial JointAnatomy A freely movable joint cushioned by fluid, like the knee or shoulder.
T
32 TabataTraining A HIIT protocol of 20 seconds work and 10 seconds rest for eight rounds. TaperingRecovery Reducing training before a competition to peak while staying recovered. Tart CherrySupplements A supplement marketed to reduce soreness and improve sleep. TaurineSupplements An amino acid found in many pre-workouts, linked to performance and hydration. TDEE (Total Daily Energy Expenditure)Nutrition The total calories you burn in a day from all activity and bodily functions. Tempo RunsTraining Sustained runs at a comfortably hard pace to build aerobic threshold. Tempo TrainingTraining Controlling the speed of each phase of a lift to increase time under tension. TendonAnatomy Tough tissue connecting muscle to bone. TestosteroneExercise Science A hormone important for muscle growth, strength, and recovery. Thermic Effect of Food (TEF)Nutrition The calories your body uses to digest and process the food you eat. ThermogenicSupplements A supplement that slightly raises calorie burn through heat production. ThrusterCrossFit A front squat flowing directly into an overhead press. Time to FatigueExercise Science How long a muscle can sustain effort before failing. Time Under TensionTraining The total time a muscle is working during a set, often manipulated for hypertrophy. Toes-to-BarCrossFit Hanging from a bar and bringing the toes up to touch it. Tongkat AliSupplements An herbal supplement marketed to support testosterone and vitality. Top SetTraining The heaviest set of an exercise in a session. Touch and GoPowerlifting Repping a lift without pausing at the bottom, letting the weight bounce lightly. Training FrequencyTraining How often you train a muscle group or perform a workout within a week. Training IntensityTraining How hard a set is, often expressed as a percentage of your one-rep max. Training SplitTraining The structure dividing which muscles or movements you train each day. Training VolumeTraining The total amount of work done, usually calculated as sets times reps times weight. Trans FatNutrition An artificial fat linked to heart disease, now largely banned. Transverse AbdominisAnatomy The deep core muscle that stabilizes the spine like a corset. TrapeziusAnatomy The upper-back and neck muscle that moves and stabilizes the shoulder blades. Tri-SetTraining Three exercises performed back to back without rest. Tricep ExtensionTraining An isolation exercise straightening the elbow to work the triceps. Triceps BrachiiAnatomy The back-of-arm muscle that straightens the elbow. Tuck Front LeverCalisthenics A front lever progression with the knees tucked in. Tuck PlancheCalisthenics A beginner planche progression with knees tucked to the chest. Type I Muscle FiberExercise Science Slow-twitch fibers built for endurance and fatigue resistance. Type II Muscle FiberExercise Science Fast-twitch fibers built for power and strength but quicker to fatigue.
U
3V
9 V-TaperBodybuilding The desirable shape of wide shoulders narrowing to a small waist. VascularityBodybuilding Visible surface veins resulting from low body fat and good blood flow. Vegan DietNutrition A diet excluding all animal products. Velocity-Based TrainingPowerlifting Using bar speed measurements to guide load and volume. Vertical JumpSports Performance How high you can jump, a common test of lower-body power. Vitamin DSupplements A nutrient vital for bone health, immunity, and muscle function. VO2 MaxExercise Science The maximum amount of oxygen your body can use during intense exercise. Volume LandmarksTraining Guidelines like minimum, maximum, and optimal weekly sets per muscle. Volume-EquatedTraining Comparing programs that match total training volume to isolate other variables.
W
18 WalkoutPowerlifting Unracking and stepping back to set up for a squat. Wall BallCrossFit A squat-to-throw movement against a target on a wall. Wall WalkCrossFit Walking the feet up a wall into a handstand and back down. Warm-UpTraining Light activity before training to raise body temperature and prepare muscles. Warm-Up SetTraining A lighter preparatory set done before heavier working sets. Water ManipulationBodybuilding Adjusting water intake to reduce subcutaneous water before a show. Weighted CalisthenicsCalisthenics Adding external load to bodyweight exercises for more resistance. Westside MethodPowerlifting A conjugate system rotating max-effort and dynamic-effort work. Whey ProteinSupplements A fast-digesting milk protein popular for muscle building. Whole FoodsNutrition Foods eaten in or near their natural, unprocessed state. Whole-Food Plant-BasedNutrition A plant diet emphasizing unprocessed foods and minimal oils. Wilks ScorePowerlifting A formula comparing powerlifting totals across different body weights. WOD (Workout of the Day)CrossFit The prescribed CrossFit workout posted for a given day. Work CapacityTraining The total amount of work you can perform and recover from over time. Working SetTraining A challenging set that counts toward your training goals, beyond warm-ups. Workout SplitTraining How you divide muscle groups or movements across your training week. Wraps (Knee Wraps)Powerlifting Elastic wraps that store energy to boost squat strength in equipped lifting. Wrist WrapsPowerlifting Supports that stabilize the wrist during heavy pressing.
Z
2 Stop guessing. Start tracking.
Nishaana turns the terms in this glossary into real numbers in your logbook — free in your browser, no download.
Start training free