Aerobic exercise

Physical activity that uses large muscle groups in a rhythmic, continuous manner, relying on oxygen to meet energy demands. It improves cardiovascular health and endurance (e.g., walking, jogging, cycling, swimming).

Anaerobic exercise

High-intensity, short-duration activity where energy demand exceeds oxygen supply, relying on energy sources stored in the muscles. Examples include sprinting, heavy weightlifting, and HIIT.

Cardiovascular endurance

The ability of the heart, lungs, and blood vessels to deliver oxygen to working muscles during prolonged physical activity. Also known as aerobic fitness or VO2 max.

Circuit Training

A training method consisting of a series of strength and/or aerobic exercises performed one after another with little to no rest in between.

Concentric exercise

A type of muscle contraction where the muscle shortens while generating force (e.g., the upward phase of a bicep curl).

Cool down

Light, reduced-intensity exercise performed after a workout to allow the heart rate and breathing to return to normal gradually.

Diminishing return

The principle stating that as an individual becomes fitter, the rate of improvement decreases, and a higher effort is required to make smaller gains.

Eccentric exercise

A type of muscle contraction where the muscle lengthens while under tension (e.g., the downward phase of a bicep curl).

Exercise adaptation

The physiological changes the body makes in response to consistent training, such as increased cardiovascular efficiency or muscle growth.

Exercise plateau

A period in training where improvements in performance stop occurring despite continued effort.

Exercise reversibility

The principle that adaptations to training are lost when training ceases ("use it or lose it").

F.I.T.T.E. principle

A formula for designing workouts: Frequency (how often), Intensity (how hard), Time (duration), Type (the activity), and Enjoyment (or Education).

Flexibility

The ability of joints to move through their full range of motion.

Heart rate

The number of times the heart beats per minute (BPM). It is used to measure exercise intensity.

Muscular contraction

The activation of tension-generating sites within muscle fibers.

Muscular endurance

The ability of a muscle to exert force continuously or repeatedly over a period of time.

Muscular strength

The maximum amount of force a muscle can produce in a single effort.

Overload principle

A fundamental principle of fitness that requires the body to be pushed beyond its normal, everyday limits to stimulate improvements in strength and endurance.

Plyometrics

Exercises characterized by a quick, powerful movement involving a rapid muscle stretch followed by shortening (eccentric to concentric), designed to increase power and explosiveness.

Range of motion

The full movement potential of a joint, usually range of flexion and extension.

Repetitions

The number of times a specific exercise is repeated within a single set.

Warm-up

Low-intensity exercises done before a workout to prepare the body, increase blood flow, and prevent injury.