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Fit Girlfriend Academy

Strong, Happy, Confident

Lesson 3: Terminology

You will get access to your workouts on the Fitness App, but to get the most out of your workouts, it's crucial to understand the terminology that we include in your program.

Fitness Terminology

Fitness Terminology 101 1.1 Resistance Training
Single-set

Perform only one set of each exercise

Multiple-Set

Perform a multiple number of sets for each exercise

Pyramid

Increase or decrease the weight with each set.

Superset

Execution of two exercises in rapid rotation with a minimal pause (maximum 10 seconds), followed by a rest period (30-90 seconds).

Drop-Set (Ex: 8,8,8)

Perform a set to exhaustion ("failure") with a heavy weight, then remove a small percentage of the load, and continue with the set, repeating for the specified number of sets.

Circuit Training

Execution of a series of exercises, one after the other, with a minimum of rest.

Peripheral Heart Action

A variation of circuit training that alternates upper and lower body exercises for each set of the circuit.

Split-Routine

A routine that trains different parts of the body on different days.

Vertical Loading

Execution of a specific circuit or series of exercises with minimal rest, in a vertical manner (whole body, chest, back, shoulders, biceps, triceps and legs) followed by a rest period.

Horizontal Loading

Complete all sets of an exercise or body part before moving on to the next exercise or body part.

Fitness Terminology 101 1.2 Reference Table & Abbreviations
Set Numbers (Ex: A1, A2, B1,B2,B3, etc)

These numbers and letters represent the exercises that go together in a series. For example, A1, A2 and A3 should be done together, one after the other, before resting.

Sets

A group of consecutive repetitions. This is the number of times you must perform the exercises. For example, set A (A1, A2) must be performed the specified number of times (e.g. 3) before moving on to set B (B1, B2 + B3).

Reps

The number of times you perform each specific exercise. For example, if you are asked to do 12 reps of squats, then you do 12 squats.

Time

The amount of time you perform as many repetitions of an exercise as you can without compromising your form.

For example, if you are asked to do 30 seconds of push ups, then you do as many reps of push ups as you can in 30 seconds.

Tempo

The speed at which each repetition is performed; tempo is usually written as "a/b/c," with each letter representing the number of seconds a muscle actively produces eccentric, isometric, and concentric tension. Explosive tempos are expressed as 1/1/1 or X/X/X. For example, the tempo 4/2/1 indicates 4 seconds for eccentric deceleration, 2 seconds for isometric holding and 1 second for concentric acceleration.


Ex:

4/2/1 = slow

2/0/2 = moderate or medium

X/X/X = explosive or as fast as you can control it

DB

Dumbbell (Free Weight)

BB

Barbell

KB

Kettlebell

RB

Resistance Bands

DS

Drop Set (check table 1.1)

E/L

E/L= Each Leg

E/A

E/A= Each Arm

E/W

E/W= Each Way

EN