SST - Fitness Terms

Below you'll see a glossary of terms used every day at SST so we wanted to make sure you know exactly what each term means.

Term Description
Active Recovery Low-intensity exercise or movement performed during rest days to aid recovery without causing fatigue.
Aerobic Exercise Cardiovascular exercise that stimulates and strengthens the heart and lungs, improving overall endurance.
AMRAP As Many Reps as Possible, usually meaning exercise to failure. After that, you literally can do no more.
Anaerobic Exercise Intense, short bursts of physical activity that do not rely on oxygen, such as weightlifting or sprinting.
Balance The ability to maintain equilibrium, often trained through exercises that enhance stability and proprioception.
Body Composition The proportion of fat and non-fat mass in the body, crucial for assessing overall health and fitness.
Body Mass Index (BMI) A numerical representation of a person's body fat based on height and weight.
Bulking Bulking is to gain as much mass as possible by eating more calories and lifting weights to create muscle mass.
Calisthenics Bodyweight exercises, such as push-ups, squats, and pull-ups, that build strength and flexibility.
Caloric Surplus Calories more than your maintenance calories; essential for muscle building.
Calory Deficit Calories under your maintenance calories; essential for weight loss and fat burning.
Cardiovascular Exercise Physical activity that elevates the heart rate and improves cardiovascular health, often referred to as "cardio."
Circuit Training A series of exercises performed in a sequence, targeting different muscle groups with minimal rest between each exercise.
Compound Exercise Weight training exercises where more than one muscle is used to move weight, such as a squat or deadlift, where multiple muscles activate.
Concentric Phase The phase of muscle contraction where the muscle shortens, often associated with lifting or positive resistance.
Cool-Down A period of low-intensity exercise following a workout to gradually reduce heart rate and ease the body back to a resting state.
Core The muscles of the abdomen, lower back, and pelvis, crucial for stability, posture, and overall body strength.
CrossFit A high-intensity fitness program incorporating elements from various sports and exercise modalities.
Cutting Trying to reduce body fat and other weight through various means like calorie reduction and increased calorie burn.
Delayed Onset Muscle Soreness (DOMS) Muscle soreness and stiffness that occur 24-48 hours after intense or unaccustomed exercise.
Drop Sets A set style in an exercise that gradually lowers the weight to push progressive overload.
Dynamic Stretching Stretching exercises that involve controlled, fluid movements to improve flexibility and range of motion.
Eccentric Phase The phase of muscle contraction where the muscle lengthens, often associated with lowering or negative resistance.
Endorphins Neurotransmitters released during exercise, contributing to a sense of well-being and reduced perception of pain.
Fixed Weights Weights that are set to a fixed motion range or bound by cables.
Flexibility The range of motion in a joint or group of joints, influenced by muscles, tendons, and ligaments.
Foam Rolling Self-myofascial release technique using a foam roller to alleviate muscle tightness and improve flexibility.
Form The technique you use in your exercise; how well you can perform an exercise. To have good form is to do the exercise correctly.
Free Weight Weight like dumbbells, barbells and kettlebells; weights that have free motion and aren’t bound by cables or guides.
Functional Strength The ability to apply strength to everyday activities and movements.
Heart Rate Zones Intensity levels based on heart rate during exercise, helping individuals optimize training for specific goals.
High-Intensity Interval Training (HIIT) Alternating short periods of intense exercise with brief rest periods to maximize cardiovascular benefits and fat burning.
Hypertrophy The training phase that focusses on the increase in muscular size most through weight training.
Imbalances Your body is bound to have imbalances that may lead to injury, and need corrective exercises.
Isometric Exercise Muscle contraction without joint movement, such as holding a plank position.
Kettlebell A cast-iron weight resembling a cannonball with a handle, used for dynamic exercises to improve strength and endurance.
Lactic Acid A byproduct of anaerobic metabolism, often associated with muscle fatigue and soreness.
Lean Muscle Lean muscle is muscle mass that is not covered by fat, or having a particularly low body fat percentage. This is what gives the most muscle definition.
LISS Low-intensity steady-state exercise; exercising at a constant prolonged slow speed to match a higher calorie burn with much less impact. Walking is a great example, instead of running.
Low-Impact Exercise Activities that minimize stress on joints, making them suitable for individuals with joint issues or those seeking lower-intensity workouts.
Macros Macronutrients; protein, fat, carbohydrates. The building blocks of foods and nutrition.
Metabolism The chemical processes in the body that convert food into energy.
Micros Micronutrients; vitamins and minerals that are in various foods.
Negative Reps Performing only the eccentric part of an exercise, like bringing the weight down again form a bench press. A spotter is useful here to prevent injury and help rack.
One Rep Max The highest amount of weight you can lift successfully in a single repetition.
Personal Best / PB A personal record of achievement for anything you try and do.
Plateau A period during which progress in physical fitness or performance levels off, often requiring changes to the exercise routine.
Plyometrics Exercises that involve rapid contraction and extension of muscles, enhancing power and explosiveness.
Progression Gradual increase in the intensity, duration, or complexity of exercise to promote ongoing improvement.
Progressive Overload Performing sets and reps to cause your muscles to go into hypertrophy and grow further.
Pyramid Sets The inverse of drop sets, with the weight getting higher ever round with decreasing reps.
Repetition (Rep) The number of times a specific exercise is performed in a set.
Reps Abbreviation for repetitions, indicating the number of times an exercise is performed in a set.
Resistance Training Exercise that uses resistance, such as weights or resistance bands, to build strength, tone muscles, and improve endurance.
Resting Heart Rate The number of heartbeats per minute when the body is at complete rest, indicating cardiovascular fitness.
Set A group of repetitions performed consecutively during weightlifting or strength training.
Spotter Someone supporting your weight lifting by physically helping you in case of need or even racking weights for you.
Stability Ball A large, inflatable ball used for core strengthening exercises and stability training.
Static Stretching Stretching exercises that involve holding a position to elongate a muscle and improve flexibility.
Strength Training Exercise designed to improve muscle strength, endurance, and size through resistance.
Superset Performing two exercises back-to-back with little to no rest in between, often targeting opposing muscle groups.
Tabata A form of HIIT consisting of 20 seconds of intense exercise followed by 10 seconds of rest, repeated for four minutes.
Target Heart Rate The optimal heart rate range during aerobic exercise for maximizing cardiovascular benefits.
Tempo The pace at which and exercise is done ie 3111 is 3 second eccentric, one second pause, one second concentric and one second pause before next rep.
Time Under Tension How long your muscles are under strain from a contraction due to exercise.
VO2 Max The maximum amount of oxygen a person can utilize during intense exercise, indicating aerobic capacity.
Volume The amount of training you undergo rather than the weight at which you train.
Watts A unit of power used in exercise, particularly in activities like cycling, to measure the rate of energy expenditure.
Weight Training Lifting weights or using weighted exercises to reach your workout goals.
Workout Splits The plan you use to split up your workouts long term. Examples include push-pull legs or compound from/back splits.
Yoga A mind-body practice combining physical postures, breath control, and meditation for flexibility and relaxation.