Fitness and Weight Loss Glossary

Exercise that relies on oxygen to meet energy demands, typically sustained at moderate intensity. Examples include jogging, cycling, and swimming.

High-intensity exercise that exceeds the body's oxygen supply capacity, relying on stored energy sources like creatine phosphate and glycogen.

The minimum number of calories the body requires at rest to sustain vital organ functions.

A ratio of weight to height (kg/m squared) used as a population-level screening tool for weight categories. Limited because it does not distinguish between fat and muscle mass.

The state in which energy expenditure exceeds caloric intake, resulting in the body drawing on stored energy reserves for fuel.

The state in which caloric intake exceeds energy expenditure, providing excess energy for muscle growth or fat storage.

An exercise that involves two or more joints and works multiple muscle groups simultaneously, such as the squat or deadlift.

Muscle pain and stiffness that develops 24-72 hours after unaccustomed or intense exercise, caused by microtrauma to muscle fibers.

The relationship between calories consumed and calories expended. A negative energy balance causes weight loss; a positive one causes weight gain.

A peptide hormone produced mainly in the stomach that stimulates appetite and promotes fat storage. Levels rise before meals and during caloric restriction.

The stored form of glucose in muscles and the liver, serving as a primary fuel source during moderate-to-high-intensity exercise.

The enlargement of muscle fibers resulting from resistance training, characterized by increases in the cross-sectional area of muscle tissue.

A hormone produced by the pancreas that regulates blood sugar by facilitating glucose uptake into cells. Also plays a role in fat storage and muscle growth.

A hormone produced by adipose tissue that signals satiety to the hypothalamus. Levels correlate with body fat percentage and decrease during dieting.

The three main nutrient categories that provide calories: protein, carbohydrates, and fat. Each serves distinct physiological functions.

The rate at which the body expends energy. Influenced by body size, composition, age, sex, hormonal status, and activity level.

Vitamins and minerals required in small amounts for proper physiological function, enzyme activity, and health maintenance.

The metabolic process by which the body builds new muscle proteins, stimulated by resistance training and dietary protein intake.

Non-Exercise Activity Thermogenesis. All energy expended through daily activities that are not sleeping, eating, or structured exercise.

The systematic organization of training into distinct phases that vary in volume, intensity, and exercise selection to optimize long-term adaptation.

The principle of gradually increasing the training stimulus over time to continue driving muscular and cardiovascular adaptations.

A macronutrient composed of amino acids that is essential for muscle repair, immune function, enzyme production, and satiety. Contains 4 calories per gram.

One complete execution of an exercise movement. Multiple reps comprise a set, and rep ranges determine the primary training adaptation.

The total number of calories burned in a day from all sources: BMR, thermic effect of food, NEAT, and exercise activity.

The total amount of work performed, typically calculated as sets multiplied by reps multiplied by weight. A key driver of muscle growth when progressively increased.