Glossary

• Full range of motion (ROM)

  This refers to the capacity to perform an exercise’s movement toward a particular direction to the fullest possible extent. It refers to a joint’s range of flexion and extension.

• Frequency

  This refers to the number of times you train a specific body part weekly. Experts believe training each body part two to three times weekly produces optimal results.

• Form

  This refers to how an individual performs a particular exercise. Fitness experts say proper form produces the best results because it triggers more response from the muscles and prevents injuries.

• Flush

  Cleansing the muscle of toxins and other components such as glycogen.

• Elliptical

  An elliptical is a type of cardiovascular equipment found in most gyms which has two handle bars and two platforms for the feet. It also works the quads, hamstrings, and calves.

• Eccentric

  This refers to the negative or lowering part of the lift. Fitness experts believe increasing tension during the eccentric phase leads to more muscle growth because that’s when muscle damage occurs.

• Donkey

  The term “donkey” refers to donkey calf raises, a classic lower body exercise for the calves where another individual or two ride the back of the person executing the movement.

• Dips

  This is an upper body bodyweight compound exercise where one uses a dips station or places his palms on a bench. The dips target mainly the chest and triceps.

• Deload

  As the term implies, deload means to recover from one’s training program for a few days or so. This entails lessening the volume and intensity of the workouts.

• Definition

  Definition pertains to the intricate details of a person’s musculature and physique. A defined individual is someone who’s cut, ripped, or shredded.

• Decline

  Doing exercises in a decline position means you tilt the bench toward the floor instead of toward the ceiling (incline) or a neutral position (flat). A typical example is decline bench presses.

• Cue

  A cue is a short and simple instruction typically from a certified personal trainer which helps guide an individual so he performs an exercise correctly.