Aerobic - Exercise requiring constant oxygen to fuel muscles. Ex. Running, Swimming, Biking. 

Anaerobic - Exercise not requiring oxygen, high intensity, short duration. Ex. Heavy Lifting.

Arteries - Blood vessels carrying oxygenated blood away from the heart to the body.

BPM - Beats Per Minute. Heart Rate measurement.

Breathing Rate - # of breaths taken per minute.

Cardiac Output - Volume of blood the heart pumps in one minute.

Cardio - Continuous exercise that raises heart rate.

Cardiorespiratory - Related to the heart and lungs 

Circuit - Repeated series of exercises done in a workout 

Cool Down - Low-intensity exercise that allows body to recover after workout.

Cross Trainer - An elliptical machine. 

ECG - Electrocardiogram, Machine test measuring heart activity.

Endorphins - Hormones released during cardio inducing sense of euphoria.

Endurance - Body's ability to sustain exercise continuously for extended periods

Fat Burn - Proportion of lipids that the body utilizes during exercise relative to glycogen.

Foot Strike - The way foot hits the ground. Ex. Forefoot strike, midfoot strike, heel strike.

Fartlek - Type of cardio involving arbitrarily adjusting speed. Also known as: "Speed Play" 

Frequency - Sessions per week

Glycogen - Stored Carbs in muscles that body uses for energy during cardio. (Higher intensity, higher proportion of glycogen: fat/muscle)

Heart Rate - # of heartbeats per minute.

HIIT - High-Intensity Interval Training, Type of "Zone 5" training.

Hydration - Maintaining fluid/electrolyte balance, crucial during cardio. (Osmotic Homeostasis) 

Incline - Degree of slope of terrain 

Intervals - Total time per round of exercise. (Ex. Run 4x400 with an interval of 3 minutes. Every 3 minutes, a 400-meter run will start. Total time to complete run and rest) 

Jog - Low intensity running 

Lactate - Increased hydrogen atoms in muscles, causing fatigue generated as a byproduct of the body producing energy from glycogen.

Lactate Threshold - Intensity of exercise at which lactate builds up faster than it can be cleared

Long Run - Prolonged Weekly Run with the purpose of improving muscular endurance. 

Lungs - Organs taking in oxygen and remove carbon dioxide from bloodstream.

Max Heart Rate - Fastest heart rate meausred in BPM

Mileage/Kilometerage - Distance covered per week

HRM - Heart rate monitor, Chest or Arm strap device used to track metrics including heart rate.

Pace - Speed, measured in minutes per mile/km 

Peak - Period of time during season where fitness is highest

Perceived Exertion - RPE - Rate of perceived exertion, level of difficulty on scale of 1-10.

Plyometrics - Jump-based training that builds power, speed, and balance.

Power Walk - Fast walking 

Recovery - Rest or low-intensity phase between hard sessions

Red Zone / Zone 5 - Max level of exertion, usually 90–100% of max HR. Ex. Sprinting, speed workouts.

Resting Heart Rate - RHR - heart rate when relaxed, best measured when sleeping.

Resistance - force that opposes movement. Ex. Wind or incline.

Rowing - Cardio done on rowing machine

Sprint - Run at or near max speed

Stamina - endurance 

Steady-State - Moderate pace cardio, Zone 3 

Stride - Distance covered per step 

Tabata - HIIT workout: 20s on / 10s off 

Target Heart Rate - Optimal heart rate for effective session

Tempo - Comfortablly hard running. Zone 4 

Treadmill -  Indoor running machine 

Training Load - Level of stress on body from exercise at any given moment 

VO2 Max - Max volume of oxgen body can take in measured in ml/kg/min

Volume - duration  x frequency. Total cardio done measured in time or distance 

Warm-Up - Low intenstiy movement to warm muscles and increase heart rate before workout

Watt - Unit of power measured in Kg * m^2/s^3 or Joules/second. used for measuring bike power

Wind Sprints - Outdoor sprints 

Workout - Session of exercise.

Zone 1 - light cardio, walking

Zone 2 - Mild cardio that primarily uses fat as energy source. Ex. Jog, light run, conversational pace.

Zone 3 - Aerobic pace, Moderate cardio zone. Ex. Normal Running 

Zone 4 - Pace at which lactate builds and clears at same pace. 8/10 hard running.

Zone 5 - Max effort cardio

Accessory Work - exercises that support heavier, main lifts

AMRAP - As Many Reps As Possible

Anabolic - Exercise stimulating muscles to grow 

Barbell - long, metal bar that you can load weight (plates) on each end to lift. 

Bench Press - Upper body lift that fits chest; laying on bench and pushing barbell from chest upward.

Body Composition - Proportion of Fat and muscle in body to total body weight.

Bodybuilding - Training to build muscle for aesthetics and strength

Bro Split - Workout plan; Chest, back, legs, shoulders, arms

Burnout Set - Last Set taken to complete failure to really fatigue muscles 

Calisthenics - Bodyweight exercises; often involve advanced musclular control

Cardio - Aerobic activity 

Chalk - Powder applied on hands to improve grip when lifting 

Clean - Explosive pull of the barbell to your shoulders

Compound Lift - Exercise hitting many muscle groups 

Concentric - The Contracting, hard part of the lift 

Core - Abs, obliques; stabilizes body for other movements

Creatine -supplement with many strength and cognitive benefits

Cut - High protein, calorie deficit diet to lean out

Deadlift - lift where barbell is pulled from the floor to the hips.

Deload - time of reduced training intensity; usually about a week; allow muscles to recover

DOMS -Delayed Onset Muscle Soreness; takes a day or two for soreness to kick in

Drop Set - A set where the weight lowers every couple reps to continuously pressure muscles

Dumbbell - short, handheld free weights

Eccentric - lengthening part of lift

Failure - Point at which muscle can no longer lift weight due to fatigue 

Form - Technique 

Frequency - How often you hit a muscle group per week

Free Weights - Non-machine equipments; Ex. dumbell, kettle bells

Gains - Slang for building muscle 

Glutes - Butt muscle

Grip - Position of hands on bar or weight. Ex: Close, medium, far grip

Gym Bro - Slang for someone who goes to the gym a lot 

Hack Squat - Squat with a machine 

Hamstrings - back of thighs

Hypertrophy - Growing muscle size 

Incline Bench - Reclined Sitting bench press

Isolation - Really targeting one muscle in an exercise

Lats - Large back muscles 

Leg Day - workout with only leg exercises 

Linear Progression - Improving at a constant rate

Lockout - end phase of lift where joints are fully extended; (dont fully lockout when lifiting. just get close)

Max Out - Going for a PR; ORM

Mind-Muscle Connection - Focusing on the muscle control while lifting 

Mobility - strengthening and improving joint range of motion

Muscle Memory - Body’s ability to regain lost muscle quickly and remember form

Muscle Tension - Stress on muscles during and after lifting 

Overload - Gradually increasing stress on muscles to continuously stimulate growth

Overtraining - Training too much; not allowing muscles to have time to grow 

Pecs - Chest muscles (pectorals).

Periodization - Varying the type of training and diet during a training season

Personal Best (PB) or PR (Personal Record) - Highest weight lifted for certain amount of reps for a specific lift

Plateau - Period when you stop improving 

Power - (force x speed) quickly applied force

Powerlifting - Competitive heavy lifting of squat, bench, and deadlift

Progressive Overload - Gradually increasing difficulty and stress on muscles 

Pull Day - Workout focusing on pulling movements; back, biceps

Pump - Muscles appear larger and fuller due to high blood flow from lifting 

Push Day - Workout focusing on pushing muscles; chest, shoulders

Quads - Front thigh muscles

Rack - Part of equipment that stores the weight 

Range of Motion - How muscle motion in a movement 

Recovery - Rest between workouts to give body time to rebuild muscle

Reps - number of times you did a movement per set 

Resistance - Opposing force of weight and gravity during movement

Rest Time - Time between working sets 

RIR - “Reps in Reserve”; number of reps untill failure

ROM - Range of Motion.

Routine - Your common workout schedule

RPE - Rate of Perceived Exertion”; difficulty of exercise 

Set - A group of repetitions performed without stopping.

Shoulder Press - Push weight from shoulders to over your head to target shoulder muscles

Shredded - Very lean, veiny, and muscular 

Sled Push - Conditioning drill where you push a weighted sled or barrel without wheels 

Smith Machine - guided barbell rack

Spotter - Someone who assists you during heavy lifts by helping you carry weight if you can't

Squat - Lower-body lift focusing where you stand, air sit, then stand again.

Strength - Amount of force your able to apply 

Superset - Back to back exercises with no rest 

Supplements - Products like protein powder or creatine that support training.

Swole - slang for being a big, muscular person

Tempo -Timing of a lift;Ex. 3 sec down, 1 sec up

Test (Testosterone) - Muscle Growth Hormone

Triceps - Upper-back of arm muscles

Unilateral - Exercise performed one side at a time

Volume -(sets × reps × weight)

Warm-Up - Easy movements to prepare for workout

Workout - session of training

Wrist Wraps - Gear for heavy lifts; helps target larger muscle; helps grip 

Zone - focused mental state during exercise

Additive - Added ingredient to preserve or enhance food

Amino Acids - Building blocks of protein; Different A-As have different purposes in body.

Antioxidants - Compounds that stop free radicals from damaging cells in body.

Appetite - Body's desire for food; Level of hunger

Artificial Sweetener - Low-calorie sugar substitute; chemically constructed 

Balanced Diet - Diet providing enough calories, micronutrients, and macronutrients

Binge Eating - Uncontrollably Eating to satisfy appetite craving 

BMI - Body Mass Index; Weight (kg) / Height^2 (cm)

Blood Sugar - Amount of sugar in blood measured in (mmol/L or mg/Dc)

BMR - Basal Metabolic Rate; calories your body needs at rest

Bone Density - Mineral matter per square centimeter of bone

Calorie - Unit of energy; Amount of energy needed to raise 1kg (1L) of water by 1 degree C 

Carbohydrates - Type of Macro; sugar; body's main energy source

Cholesterol - Fat in arteries; excess much can cause heart issues; two types HDL (Good), LDL (Bad)

Clean Eating - 80-90% Whole Food diet, minimally processed foods.

Deficiency - lack of 1 or more nutrients.

Digestion - Body Processing and absorbing nutrients and calories from food

Electrolytes - Sodium, Magnesium, Potassium, and Calcium; Minerals that help body stay hydrated

Empty Calories - Calorie dense foods with little to no nutrients--unsatiating.

Enzyme - Protein that speeds up chemical reaction, including digestion.

Fat - Macronutrient for energy, hormones, and cell function; Excess is stored on body

Fat-Soluble - Vitamins (A, D, E, K) stored in the fat tissue

Fiber - Carb that quickens digestion and increases satiety.

Folate - B-vitamin important; cell growth; pregnancy

Fortified - Food with extra nutrients.

Glucose - Fast acting carb used as energy.

GMO - Genetically Modified Organism; genetically bred food to yield favoured traits; usually more nutrients, healthier, longer lasting, etc

Glycemic Index - Measure for how fast a food raises blood sugar

Gluten - Protein found in wheat 

HDL - "Good" cholesterol that helps remove LDL (Bad Cholesterol) from arteries.

Hydration - Fluid balance in the body.

Insulin - Hormone that lowers/balances blood sugar level after carbohydrate consumption (Insulin Resistance (Type 2 Diabetes) is when cells stop responding to insulin)

Iron - Mineral that carries oxygen in red blood cells

Ketones - Byproduct of (Ketogenesis) burning fat for energy 

Keto Diet - High-fat, low-carb diet that promotes fat burning.

Label - Nutritional information

Lactose - A Sugar from milk.

LDL - "Bad" cholesterol that can block arteries, adventually leading to stroke or heart attack.

Macronutrient - protein, fat, carbs

Malnutrition - Lack of nutrition either via calories, nutrients, minerals, or combination.

Meal Prep - Preparing meals in advance, usually for the week, to plan nutrients.

Metabolism - Body converting food to energy

Micronutrient - Vitamins, minerals in a diet

Minerals - Micronutrients like ike calcium, iron, zinc. (Found from earth ground)

Monounsaturated Fat - Healthy fats; olive oil, avocados, nuts.

Natural - foods that have not undergone processing.

Nutrient - Substance providing nourishment for body.

Nutrient-Dense - Food high in nutrients relative to calories or size

Omega-3 - Healthy fatty acids in fish and flaxseeds; regulates appetite and hormones

Organic - Food w/o synthetic pesticides or GMOs.

Overeating - consuming more calories than expended over the longterm 

Paleo - Diet of early humans

Plant-Based - Diet comprised mostly of plants

Potassium - Electrolyte; muscle and nerve function.

Preservatives - Substances that makes food last longer.

Processed - Mechanically or chemically Altered food 

Protein - Macronutrient; mainly for maintaining and  building muscle

RDA - Recommended Daily Allowance for all nutrients; set by Food and Drug Administration 

Refined - Processed foods that have less nutrients than original; Ex. White bread or white rice

Saturated Fat -Type of fat linked to heart disease; ok in moderation.

Sodium - Important Electrolyte; regulates fluid balance and pressure; lose a lot through sweat

Sugar - Simple carb; need in moderation

Supplement - Product taken to fill in nutritional value gap.

Sugar Alcohol -Low-calorie sweetener 

Superfood - Subjective category of food; very nutritious food; Ex. Eggs, sweet potato, berries...

TDEE - Total Daily Energy Expenditure; Total calories burned per day.

Trans Fat - Bad fat; increases heart disease risk.

Unsaturated Fat - Healthy fats for heart health.

Vegan - No aminal products. No eggs, milk, nor cheese.

Vegetarian - Non-meat diet

Vitamin A - Benefits vision, immunity, and growth.

Vitamin B -Group of vitamins; energy and brain function.

Vitamin C- immune system; collagen production.

Vitamin D -  Absorbs calcium; supports bones; From Sunlight exposure

Vitamin E - Antioxidant 

Vitamin K -  Supports Blood clotting; bone health.

Water - You know this one...;)

Whole Food - Food at or very close to it's original state. Ex. Fruit, meat egg. Not: Apple Sauce, Juice; Deli Ham

Whole Grain - Unprocessed, Unrefined grain.

Zinc - Mineral; supports immunity & healing; found in meat, seafood, nuts, dairy.