Common Fitness Terms Explained

You might have started an exercise program or are thinking about doing so. You may have encountered terms you are not familiar with. Understanding some of these terms might help you be more effective or safe with your workouts. Check out some common fitness terms below.

Strength Training, Weight Training, Resistance Training:  They all refer to the same thing, exercise that focuses on improving skeletal muscle strength.

Sets and Repetitions: Terms commonly used in strength training. A repetition refers to a single lifting and lowering of a weight, like doing one push-up. A set refers to how many repetitions you did in a row without stopping. For example, doing 10 push-ups in a row is referred to as doing 1 set of 10 repetitions. It is commonly written as 1 x 10.

1 Rep Max (1 Repetition Maximum): A commonly used term in strength training that can be used to measure strength gains. It refers to how much weight can be lifted just one time with good technique. For example, on the chest press machine, I can lift and lower 100 lb. no more than 1 time. This is my 1 Rep Max. Many strength training programs will use a percentage of the 1 Rep Max to determine what weight to use. For more information on 1 Rep Max, click here.

Range of Motion: A commonly used term in strength training.  It refers to the extent that a part of the body can be moved around a joint. When strength training it is important to consider using a full, or almost full, range of motion to lift and lower the weight (i.e., lift the weight all the way up and all the way down each repetition.)

Super Set: Doing one set of two different strength exercises back-to-back with no rest. For example, doing 1x15 seated rows, followed immediately by 1x10 pushups.

Isometrics: Strength exercises where the muscle contractions don’t lengthen and shorten. Examples include a plank or a straight leg lift.

H.I.I.T. (High-Intensity Interval Training): A 20-60 minute exercise routine that works the heart and lungs using activities like running, walking, biking or doing calisthenics (jumping jacks, etc.). This type of training involves repeated intervals of high-intensity breathing effort followed by recovery intervals. The high intensity intervals may last from 5 seconds to 8 minutes, depending on the workout, and are done at an exertion level that is equivalent to 80-95% of a person’s maximum heart rate (hard to very hard breathing). The recovery intervals are done at 40-50% of the person’s maximum heart rate and may last less, the same or more time as the high-intensity intervals. For more information check out this link.

Maximum Heart Rate: The maximum number of times your heart can beat in a minute. It can be ESTIMATED by using the equation: 220 – AGE. (More Info.)

Plyometrics:  Jumping-type exercises.

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