Glossary

• Static stretches

  This is the type of stretching where you hold the stretch in place for several seconds to improve flexibility, range of motion, and performance. Experts recommend doing static stretching at the end of a workout.

• Six-pack

  Six-pack refers to your well-developed abdominals or abs. With proper nutrition and exercise, you can get an enviable six-pack.

• Sets

  Sets refer to a group of repetitions for a particular exercise. For example, your program requires you to perform three sets of barbell bench presses. Each set consists of 10 repetitions.

• ROM

  This is an acronym for range of motion, the distance you cover from one end of a repetition to the other. For instance, the ROM of a barbell biceps curl set is from your thighs to your shoulders.

• Reps

  Reps pertain to the number of times you execute a specific exercise’s movement. For instance, when you curl the barbell 10 times in one set, that’s 10 reps of barbell curls.

• Recovery

  Recovery entails taking some time off from hard training to recuperate. Here, you practise good nutrition habits, take supplements, and get enough sleep so you’ll not only grow muscle mass, but boost long-term health as well.

• Quads

  This is a shortened version of the quadriceps muscle which is located in the thigh’s anterior portion. The best quads exercises include lunges, back squats, split squats, goblet squats, and leg presses.

• Progression

  This is the process of increasing the duration, frequency, or intensity of an exercise in order to achieve your fitness goals and make progress.

• Physical fitness

  Physical fitness is the ability to perform daily tasks without feeling unduly fatigued. Its components include body composition, cardiorespiratory endurance, flexibility, muscular endurance, power, and strength.

• Physical activity

  This pertains to any body movement which entails energy expenditure. Whilst strength training is a prime example, gardening, walking, and dancing also count as physical activities.

• Low impact

  These are low-intensity exercises which don’t stress the bones and joints as much. Examples include walking, swimming, and cycling.

• Lats

  This refers to the Latissimus dorsi muscle, the large, triangular-shaped muscle in the upper back which helps the arms pull one’s body weight up.