Welcome to part 2 of our “understanding Fitness Terminology/Jargon. If you haven’t read part 1 yet. Then see link here.
Let’s get into it.
CHAPTER TWO
Every Minute On the Minute (EMOM): Used to prescribe an exercise or series of exercises to be completed every sixty seconds. It may be the same exercise each minute or it may have 2 or more exercises that will be completed on following minutes. I.e. Complete 9min EMOM. 1. 5 x Back squats @60%; 2. 5 x Push press @60%; 3. 5 x BB Bent over row @60%. You would complete the squats on minute one, the push press on minute two, the Bent over row on minute three and then repeat three times over.
Intensity (Load): The difficulty or the exertion of the weight you are lifting. Intensity refers to increase in weight or effort. For instance if you were to increase your working weight by a percentage over each set you would be increasing intensity. Intensity can also be moving the bar/ weight with more exertion/ effort or speed.
Volume: Volume refers to the number of reps being performed during a set and could refer to the overall number of reps lifted in a training session. A volume training block (In strength training) generally refers to a hypertrophy (Muscle building) block of a training program. Weight is reduced to allow a higher number of reps to performed. Rest periods will be reduced to increase the intensity. If a strength set were to use 1-6 reps, a volume block might refer to 10-15 reps at a lighter load. A volume block might be used at the beginning of an athletes training program to build muscle and the foundational strength, stability and coordination for the remainder of the program.
Tempo: Also referred to as Time Under Tension (TUT). A great way for athletes to build strength and focus on technique in a lift. This forces them to reduce weight, slow down and focus only on technique. Tempo is great for building strength in tendons, muscles and joints. During tempo training the eccentric (lengthening of muscle) part of the movement is slowed down, there will be a pause in the isometric phase and in the reset. The athlete will generally drive the concentric (Shortening of muscle) part of the movement with as much force as can be generated. Tempo will be written into a program using four numbers. The Eccentric phase will ALWAYS be written first. If a back squat is programmed as 42X2 the first number or the 4 is a four second lower (eccentric), the second number or the two is a 2 second isometric pause at the bottom. The the third number or in this case X means the concentric (Up movement in the case of a squat) should be as explosive as possible and the final number two is a 2 second reset at the top. (In a pull up, using the same tempo, the up movement would be as fast as possible, a 2 second pause at the top and a 4 second lower with a 2 second reset at the bottom).
Contrast: Also known as Post Activation Potentiation (PAP). Contrast training is used for building power (force or velocity) in athletes. Heavy compound exercises are followed by a light explosive movement that mimic the same mechanics as the compound movement. Some good examples would be a heavy back squat followed by a box jump or a light trap bar jump. A bench press or floor press could be followed by an explosive push up or a dead ball chest throw. Deadlift could be followed by a depth jump or a broad jump. The explosive movement is conducted 10-20 seconds after the compound movement.
Range of Motion (ROM):The full range of movement that a joint is capable of through all of its angles. If an injury has occurred and something (I.e. Strained or torn muscle) prevents full movement, the joint would lack full ROM due to the injury.
Mobility: Mobility is the ability to move ACTIVELY through a range of movement. This includes not only muscle but the ability of the joint to move through its full range. Mobility includes the nervous systems motor control as well. Mobility could use load (weight) to help achieve greater range or to challenge end range.
Flexibility: The ability for a muscle or a group of muscles to lengthen passively through a range of motion. The key here is that flexibility is PASSIVE range.
Stability: Stability is the ability to control a joint/ group of muscles while unweighted or under load. Stability requires coordination of surrounding muscles, tissue and the neuromuscular system. Stability is built by continually challenging position with and without load.
Delayed Onset Muscle Soreness (DOMS): DOMS is exercise related muscle pain. It can occur from 24-72 hours after training. DOMS is caused by an inflammatory response to myofibril tears (Muscle strain). DOMS is generally caused by the eccentric part of the movement. It usually occurs after a heavy workout, unaccustomed movements (new exercises), greater stretch or range in an exercise or an increase in intensity or volume. DOMS is not necessarily a sign of a good workout. It MAY mean you over extended yourself, if you have recently started back or are new to exercise. This means you should not train to “get sore”, rather you should reduce variety and train the same movements to become efficient at them and steadily increase load over time.
Rep Max (RM): The maximum amount of weight that can be lifted for one repetition. This may also refer to the maximum amount of force that can be generated. Also known as a PR (Personal Record).
Rate of Perceived Effort (RPE): A measure of perceived effort during a lift or training session. The scale runs from 0-10. Zero being completely resting and 10 being the max effort that you can produce.
Reps in Reserve (RIR): Repetitions in reserve can be a way for a coach to prescribe work load. You may be asked to keep two reps in reserve on a lift meaning you should stop when you have two quality reps left at that load. This is another measure of perceived effort.
As Many Rounds (Reps) as Possible AMRAP: Usually used as part of a circuit or conditioning session. AMRAP is used to denote as many rounds (reps) as possible within a time frame.
Hope you’re enjoying this series. Part 3 to follow
Coach Jai