187 terms, no empty jargon

1RM Training

One-rep max: the heaviest weight you can lift for a single repetition on an exercise.

Also: una repetición máxima · repetición máxima · máximo

Actin and myosin Physiology and anatomy

The contractile proteins whose sliding produces muscle contraction.

Active rest Recovery and sleep

Light activity on rest days (walking, mobility) that aids recovery without adding fatigue.

Also: recuperación activa

Aerobic Cardio and metabolism

Exercise at a sustainable intensity with oxygen as the main energy source (easy running, cycling).

Also: cardio aeróbico

Aerobic capacity Cardio and metabolism

The cardiovascular system's ability to sustain prolonged effort.

Also: resistencia cardiovascular · fondo

Aerobic metabolism Physiology and anatomy

Energy production using oxygen; it sustains prolonged low-to-moderate intensity efforts.

Also: sistema aeróbico · vía oxidativa

Agonist Physiology and anatomy

The main muscle responsible for a movement (e.g. the biceps when flexing the elbow).

Also: músculo agonista · motor primario

Amino acid Nutrition

The basic unit that makes up proteins; some are essential (they must come from your diet).

Also: aminoácidos

Anabolic window Nutrition

The period around training in which eating protein was thought to be essential; we now know the window is wide.

Also: ventana post-entreno

Anabolism Physiology and anatomy

The set of processes that build tissue, such as muscle.

Also: anabólico

Anaerobic Cardio and metabolism

Intense, brief exercise that produces energy without oxygen (sprints, heavy sets).

Anhydrous caffeine Supplements

A powdered form of caffeine allowing precise dosing, common in pre-workouts.

Antagonist Physiology and anatomy

The muscle that opposes or controls the agonist's movement (e.g. the triceps against the biceps).

Also: músculo antagonista

ATP Physiology and anatomy

Adenosine triphosphate: the immediate energy 'currency' of the muscle cell.

Also: trifosfato de adenosina

Basal metabolism Nutrition

The energy your body uses at complete rest just to stay alive.

Also: TMB · BMR · tasa metabólica basal · metabolismo en reposo

BCAAs Supplements

Branched-chain amino acids (leucine, isoleucine, valine); of little use if you already cover your total protein.

Also: aminoácidos ramificados

Beta-alanine Supplements

A supplement that buffers muscle acidity and helps in efforts of 1–4 min; it can cause tingling (paraesthesia).

Bias Evidence and method

A systematic error that distorts results or their interpretation.

Also: bias

Bioimpedance Body composition

An estimate of body composition from passing an electrical current; sensitive to hydration.

Also: BIA · báscula de impedancia

Biological individuality Evidence and method

The principle that each person responds differently to the same training or diet.

Also: variabilidad individual · respondedor

BMI Body composition

Body mass index (weight/height²); a useful guide at population level but it does not distinguish muscle from fat.

Also: índice de masa corporal

Body composition Body composition

The ratio of fat mass to lean mass in the body; more informative than total weight.

Body fat percentage Body composition

The proportion of your body weight that is fat.

Also: Body fat % · body fat · porcentaje graso

Body recomposition Nutrition

Gaining muscle and losing fat at the same time, usually around calorie maintenance.

Also: recomp · recomposición

Bodyweight Body composition

Your total body mass; it fluctuates daily with water, food and glycogen, so it is best to look at trends.

Bulk (diet) Nutrition

A calorie surplus phase aimed at gaining muscle.

Also: etapa de volumen · bulk

Caffeine Supplements

A stimulant that improves performance, strength and focus. Dose ~3–6 mg/kg before training.

Calorie Nutrition

A unit of energy in food; in nutrition the kilocalorie (kcal) is used.

Also: kcal · calorías · energía

Calorie deficit Nutrition

Eating fewer calories than you burn; a requirement for losing fat.

Also: deficit · definición · corte · cut · secado · comer en déficit

Calorie density Nutrition

Calories per gram of a food; low-density foods are more filling for less energy.

Also: densidad energética

Carbohydrates Nutrition

The macronutrient that is the main source of fast energy; stored as glycogen (4 kcal/g).

Also: carbohidratos · carbs · glúcidos · hidratos

Casein Supplements

A slow-digesting milk protein; it releases amino acids steadily.

Catabolism Physiology and anatomy

The set of processes that break tissue down for energy.

Also: catabólico

Causation Evidence and method

A relationship in which one factor genuinely produces an effect; harder to demonstrate than correlation.

Also: relación causal

Central fatigue Recovery and sleep

Fatigue originating in the nervous system rather than in the muscle itself.

Also: fatiga del sistema nervioso

Circadian rhythm Recovery and sleep

The ~24 h biological clock that regulates sleep, hormones and energy across the day.

Also: reloj biológico

Citrulline malate Supplements

A supplement that increases nitric oxide and may improve performance and the pump.

Also: L-citrulina · citrulina

Compensation Injuries and mobility

Using other muscles or joints to make up for a limitation, often from a lack of mobility or from fatigue.

Also: patrón compensatorio

Complete protein Nutrition

A source that provides all the essential amino acids in adequate proportions (e.g. egg, meat, whey).

Also: proteína de alto valor biológico

Compound exercise Training

A movement involving several joints and muscle groups (squat, bench press, deadlift).

Also: multiarticular · básico

Concentric phase Training

The part of the movement in which the muscle shortens as it overcomes the resistance (e.g. curling up).

Also: concéntrica

Confidence interval Evidence and method

The range within which the true value of an effect probably lies.

Also: IC

Control group Evidence and method

The comparison group that does not receive the intervention (or receives a placebo).

Also: grupo de control

Core Physiology and anatomy

The group of trunk muscles (abs, lower back, pelvic floor) that stabilise the spine.

Also: núcleo · zona media

Correlation Evidence and method

A statistical relationship between two variables; it does not mean one causes the other.

Creatine Supplements

The supplement with the strongest evidence for strength and hypertrophy; it improves rapid muscle energy. Dose ~3–5 g/day.

Also: creatina monohidrato · monohidrato de creatina

Deep sleep Recovery and sleep

The slow-wave sleep phase, key for physical repair and growth hormone release.

Also: sueño de ondas lentas · fase profunda

Deload Training

A week or period of reduced volume or intensity to dissipate fatigue and allow supercompensation.

Also: deload · semana de descarga

Diet break Nutrition

A planned period at maintenance during a cut to reduce fatigue and improve adherence.

Also: diet break

Double blind Evidence and method

A design in which neither participants nor researchers know who receives the treatment; it reduces bias.

Drop set Training

On reaching failure, you reduce the weight and keep doing reps without resting.

Also: dropset · drop set

Dynamic stretching Injuries and mobility

Controlled movements through a full range, ideal in a warm-up.

Also: movilidad dinámica

Eccentric phase Training

The part of the movement in which the muscle lengthens while controlling the resistance (e.g. lowering the weight); closely linked to soreness.

Also: excéntrica · negative

Effect size Evidence and method

The magnitude of a result, beyond whether it is statistically significant.

Also: ES · effect size

Effective set Training

A set taken close enough to failure (≈0–4 RIR) to stimulate hypertrophy.

Also: serie estimulante

Electrolytes Nutrition

Minerals (sodium, potassium, magnesium…) that regulate fluid balance and muscle contraction.

Energy balance Nutrition

The difference between the calories you eat and those you burn; it determines whether you gain, maintain or lose weight.

Also: balance calórico

EPOC Cardio and metabolism

Excess post-exercise oxygen consumption: the additional calories burned while recovering (the 'afterburn effect').

Also: deuda de oxígeno · efecto afterburn

Ergogenic Supplements

Improving physical performance (an ergogenic aid).

Also: ayuda ergogénica

Essential amino acids Nutrition

The 9 amino acids the body cannot make, which must come from your diet; essential for building muscle.

Also: EAA · esenciales

Fascia Physiology and anatomy

The connective tissue membrane that wraps muscles and organs.

Fat Nutrition

An energy-providing and structural macronutrient, essential for hormones (9 kcal/g).

Also: grasas · lípidos

Fatigue Recovery and sleep

A temporary drop in your capacity to perform, of muscular, nervous or systemic origin.

FFMI Body composition

Fat-free mass index: it measures how much muscle you have adjusted for your height; an alternative to BMI for athletes.

Also: índice de masa libre de grasa

Fibre Nutrition

The indigestible part of plant foods that improves satiety, digestion and metabolic health.

Also: fibra dietética

Flexibility Injuries and mobility

A muscle's ability to lengthen; the passive component of mobility.

Frequency Training

The number of times per week you train a muscle group or a movement pattern.

Full body Training

A session that trains the whole body on the same day.

Also: cuerpo completo · torso-pierna

Functional overreaching Recovery and sleep

Short-term accumulated fatigue that, managed well with rest, leads to supercompensation.

Also: overreaching

Glycaemic index Nutrition

How quickly a food raises blood glucose relative to a reference.

Also: IG · GI

Glycaemic load Nutrition

A food's real effect on blood glucose, combining its glycaemic index and the amount of carbohydrate.

Also: CG

Glycogen Nutrition

The form in which the body stores carbohydrate in muscle and liver as an energy reserve.

Glycolysis Physiology and anatomy

The energy pathway that breaks down glucose for intense efforts lasting seconds to a couple of minutes; it produces lactate.

Also: sistema glucolítico · vía anaeróbica

GRADE Evidence and method

A system that grades the quality of evidence and the strength of recommendations.

Heart rate variability Recovery and sleep

The variation between beats; higher HRV usually indicates better recovery and nervous system balance.

Also: HRV · HRV

Heart rate zones Cardio and metabolism

Pulse ranges (% of max heart rate) that define cardio intensity.

Also: zonas de FC · zonas de pulso

HIIT Cardio and metabolism

High-intensity interval training: hard intervals alternated with recovery.

Also: entrenamiento interválico de alta intensidad

HMB Supplements

A leucine metabolite; possibly useful for reducing catabolism in beginners or in a deficit.

Also: beta-hidroxi-beta-metilbutirato

Hydration Nutrition

Maintaining an adequate level of body water; it affects performance and recovery.

Hyperplasia Physiology and anatomy

An increase in the number of muscle fibres; in humans its contribution to growth is minimal or disputed.

Hypertrophy Training

An increase in muscle size through thickening of its fibres in response to training.

Also: crecimiento muscular · ganar músculo · ganancia muscular

Intensity Training

How hard a set is, almost always expressed as a % of your 1RM or as proximity to failure (RIR/RPE).

Also: intensidad relativa

Intermittent fasting Nutrition

An eating pattern that alternates eating and fasting windows (e.g. 16:8).

Also: ayuno · IF

Isolation exercise Training

A single-joint movement that works one specific muscle (biceps curl, leg extension).

Also: monoarticular · isolation

Isometric contraction Training

Muscle tension with no change in length and no joint movement (e.g. a plank).

Also: isométrico · isometría

Joint range of motion Injuries and mobility

The range a joint allows; a limited range can indicate a lack of mobility or pain.

Also: ROM articular

Lactate Cardio and metabolism

A by-product of intense metabolism; a reusable fuel, not the direct cause of muscle soreness.

Also: ácido láctico

Lactate threshold Cardio and metabolism

The intensity at which lactate starts accumulating faster than it is cleared; it marks your sustainable pace.

Also: LT · umbral anaeróbico

Lean mass Body composition

All the body weight that is not fat (muscle, bone, water, organs).

Also: MLG · masa libre de grasa

Leucine Nutrition

The essential amino acid that triggers muscle protein synthesis; hence the 'leucine threshold' per meal.

Level of evidence Evidence and method

A classification of how reliable the proof behind a claim is (from solid to preliminary).

Also: niveles de evidencia

Ligament Physiology and anatomy

Connective tissue that joins bone to bone and stabilises joints.

Also: ligamentos

LISS Cardio and metabolism

Continuous low-intensity, long-duration cardio (brisk walking, easy cycling).

Also: cardio de baja intensidad

Macrocycle Training

A long-term training plan (months or a year) spanning several mesocycles.

Macronutrient Nutrition

A nutrient that provides energy and is needed in large amounts: protein, carbohydrate and fat.

Also: macros · macronutrientes

Maintenance Nutrition

The calorie level at which your weight stays stable.

Also: calorías de mantenimiento

MAV Training

Maximum adaptive volume: the volume range that produces the greatest gains.

Also: volumen adaptativo máximo

Maximum heart rate Cardio and metabolism

Your theoretical maximum pulse; estimated with formulas (e.g. 220 − age) or with a stress test.

Also: FC máxima · FCM · pulsaciones máximas

Mechanical tension Physiology and anatomy

The force a muscle bears under load; the main driver of hypertrophy.

Mesocycle Training

A training block of several weeks (typically 3–6) with a specific goal, closed out by a deload.

Also: bloque

Meta-analysis Evidence and method

A study that statistically combines the results of several previous studies; a high level of evidence.

Metabolic stress Physiology and anatomy

The build-up of metabolites (lactate, ions) during effort; it contributes to hypertrophy in a secondary way.

Also: congestión

MEV Training

Minimum effective volume: the fewest weekly sets that produce gains in a muscle.

Also: volumen mínimo eficaz

Microcycle Training

A short training cycle, usually one week.

Micronutrient Nutrition

Vitamins and minerals the body needs in small amounts but which are essential.

Also: micros · vitaminas y minerales

Mind-muscle connection Training

Focusing your attention on the working muscle to maximise its recruitment.

Also: MMC · mind-muscle

Mobility Injuries and mobility

The ability to move a joint actively through its full range with control.

Also: movilidad articular

Motor unit Physiology and anatomy

A motor neuron and all the muscle fibres it innervates; they are recruited from smallest to largest as demand rises.

Motor unit recruitment Physiology and anatomy

The progressive activation of muscle fibres as force demand or fatigue increases.

Also: reclutamiento

MRV Training

Maximum recoverable volume: the highest volume you can still recover from and progress on.

Also: volumen máximo recuperable

mTOR Physiology and anatomy

The cell signalling pathway that activates muscle protein synthesis in response to training and leucine.

Muscle damage Physiology and anatomy

Micro-damage to the fibres from exercise, especially eccentric work; associated with soreness.

Also: microrroturas · daño muscular inducido por el ejercicio

Muscle failure Training

The point at which you cannot complete another repetition with good technique.

Also: fallo · fallo concéntrico · llegar al fallo

Muscle mass Body composition

The amount of muscle in your body; part of your lean mass.

Also: músculo

Muscle protein synthesis Physiology and anatomy

The process by which your body makes new protein to repair and grow muscle.

Also: MPS · síntesis proteica

Muscle soreness (DOMS) Recovery and sleep

Muscle pain that appears 12–72 h after a new or intense effort, especially eccentric work.

Also: DOMS · dolor muscular tardío · dolor muscular de aparición tardía · dolor de agujetas

Muscular endurance Training

The ability to sustain or repeat submaximal contractions over a prolonged period.

Also: endurance

Navy method Body composition

An estimate of body fat % from circumferences (neck, waist, hips) and your height.

Also: fórmula Navy · cinta métrica

NEAT Nutrition

Non-exercise activity thermogenesis: the calories you burn moving outside of exercise (walking, fidgeting, chores).

Also: actividad no deportiva

Net protein balance Physiology and anatomy

The difference between protein synthesis and breakdown; positive = growth.

Neural adaptation Physiology and anatomy

Early strength gains from more efficient use of the nervous system, before the muscle grows.

Also: adaptaciones neuronales

NSDR Recovery and sleep

Non-sleep deep rest: guided relaxation practices (yoga nidra, breathing) to recover without sleeping.

Also: descanso profundo sin dormir · yoga nidra

Nutrient density Nutrition

The amount of beneficial nutrients per calorie of a food.

Nutrient timing Nutrition

How nutrients are distributed across the day in relation to training.

Also: nutrient timing · reparto de comidas

Observational study Evidence and method

A study that observes without intervening; it suggests associations but does not prove causation.

Also: estudio de cohortes

Omega-3 Supplements

Fatty acids (EPA/DHA) from fish with cardiovascular and anti-inflammatory benefits.

Also: ácidos grasos omega-3 · aceite de pescado

Overload (injury) Injuries and mobility

Discomfort or injury from accumulating more load than the tissue tolerates.

Also: lesión por sobreuso

Overtraining Recovery and sleep

A prolonged drop in performance from accumulating more load than you can recover from.

Also: síndrome de sobreentrenamiento

Partial reps Training

Reps through an incomplete range, often at the end of a set to accumulate stimulus.

Also: parciales

Periodisation Training

The planned organisation of training into phases with different volume and intensity to optimise adaptation.

Phosphagen system Physiology and anatomy

The fastest energy pathway (ATP and phosphocreatine) for maximal efforts lasting a few seconds.

Also: ATP-PCr · fosfocreatina · sistema de los fosfágenos

Placebo Supplements

A substance with no active effect used as a control; its psychological effect can improve performance.

Also: efecto placebo

Plateau Training

A halt in progress despite continuing to train; usually resolved by adjusting volume, technique or recovery.

Also: meseta · plateau

Power Training

The ability to apply force at high speed (force × velocity); key in explosive movements.

Also: fuerza explosiva

Pre-workout Supplements

A blend of supplements (caffeine, citrulline, beta-alanine…) taken before training.

Also: pre-entreno · pre-workout

Prehabilitation Injuries and mobility

Preventive work to strengthen vulnerable areas and reduce injury risk.

Also: prehab

Progressive overload Training

The principle of gradually increasing the demand (weight, reps, sets) in order to keep progressing.

Also: progresión · sobrecarga

Proprioception Physiology and anatomy

Your sense of your own body's position and movement; the basis of balance and motor control.

Protein Nutrition

A macronutrient made of amino acids, key for repairing and building muscle (4 kcal/g).

Also: proteínas

Protein breakdown Physiology and anatomy

The breakdown of muscle protein; growth happens when synthesis exceeds it on net.

Also: MPB · catabolismo proteico

Protein powder Supplements

A convenient supplement for hitting your daily protein; whey is the most studied.

Also: proteína de suero · whey · batido de proteína

Push Pull Legs Training

A common split that divides training into pushing, pulling and legs.

Also: PPL · empuje tirón pierna

Ramp-up sets Training

Light sets before your effective sets to warm up the movement pattern and the nervous system.

Also: warm-up sets · series de calentamiento

Randomised controlled trial Evidence and method

A study that randomly assigns participants to groups to compare an intervention; the gold standard.

Also: ECA · ensayo aleatorizado · RCT

Range of motion Training

How far a joint travels during an exercise; a full range usually maximises hypertrophy.

Also: ROM · recorrido · amplitud de movimiento

Readiness Recovery and sleep

An estimate of how prepared you are to train today, based on sleep, HRV, heart rate and how you feel.

Also: disposición · preparación

Recovery Recovery and sleep

The repair and adaptation processes between sessions; without it there is no progress.

Also: descanso

Refeed Nutrition

A planned increase in calories (mostly carbohydrate) for one or several days within a diet.

Also: refeed · recarga de carbohidratos

REM sleep Recovery and sleep

The rapid eye movement sleep phase, important for memory and cognitive recovery.

Also: REM · fase REM

Repetition Training

One complete execution of an exercise: a lowering phase and a lifting phase.

Also: rep

Rest between sets Recovery and sleep

The pause between sets; 1–3 min usually optimises strength and hypertrophy on compounds.

Also: descanso inter-series · tiempo de descanso

Rest-pause Training

An intensity technique: after failure, brief rests of a few seconds to squeeze out a few more reps.

Also: descanso-pausa

Resting heart rate Recovery and sleep

Beats per minute at rest; it tends to fall as fitness improves and rise with fatigue.

Also: FCR · Resting HR · pulso en reposo

RIR Training

Reps in reserve: how many more reps you could have done before failure. RIR 2 = you had 2 left. It is the scale Fitorex uses everywhere: your routine prescribes it, you log it on every set and the analyses give it back to you.

Also: reps en reserva · repeticiones en reserva

RPE Training

Rate of perceived exertion: a 1-10 scale of how hard a set felt. In strength training it is the same idea as RIR with the axis flipped (RPE 8 = RIR 2), which is why Fitorex only asks you for RIR: "how many did you have left?" can be counted, whereas grading a sensation from 1 to 10 cannot. RPE is still used for the whole session (sRPE) when calculating your training load.

Also: esfuerzo percibido · tasa de esfuerzo percibido

Sarcomere Physiology and anatomy

The basic contractile unit of muscle, made up of actin and myosin filaments.

Satiety Nutrition

The feeling of fullness that reduces hunger; greater with protein, fibre and food volume.

Also: sensación de saciedad

Scientific evidence Evidence and method

The body of proof obtained through the scientific method that supports (or does not support) a claim.

Also: basado en la evidencia

Set Training

A group of consecutive reps with no rest.

Also: set

Set point Body composition

The weight range your body tends to defend through adjustments to hunger and expenditure.

Also: set point

Skinfolds Body composition

Measuring the thickness of subcutaneous fat with callipers to estimate body fat %.

Also: plicometría · plicómetro

Sleep hygiene Recovery and sleep

Habits that promote quality sleep (consistent times, darkness, avoiding screens and late caffeine).

Specific warm-up Injuries and mobility

Light sets of the exercise itself that prime the movement pattern before heavy loads.

Specificity Evidence and method

The principle that adaptations respond to the specific type of stimulus you train.

Also: principio de especificidad

Split Training

How you divide muscle groups across your training days in the week.

Also: rutina dividida · reparto

Stability Injuries and mobility

The ability to control a joint under load and avoid unwanted movement.

Also: control articular

Static stretching Injuries and mobility

A stretch held in one position; better after training or separated from your strength sets.

Also: estiramientos

Statistical significance Evidence and method

The probability that a result is not down to chance (e.g. p < 0.05); it is not the same as practical relevance.

Also: valor p · p-valor

Steady state Cardio and metabolism

A constant pace at which oxygen supply meets the demand of the effort.

Also: steady state

Sticking point Training

The part of the range where the lift is hardest.

Also: sticking point

Strength Training

The ability of a muscle or muscle group to generate tension and overcome a resistance.

Supercompensation Recovery and sleep

An improvement in performance above your previous level after recovering from a training stimulus.

Superset Training

Two exercises performed back to back with no rest between them.

Also: superset

Synergist Physiology and anatomy

A muscle that assists the agonist in a movement.

Also: músculo sinergista

Systematic review Evidence and method

A rigorous, reproducible synthesis of all the available evidence on a question.

TDEE Nutrition

Total daily energy expenditure: all the calories you burn in a day (metabolism + activity + digestion).

Also: gasto energético total · gasto calórico diario

Technique Injuries and mobility

Correct execution of an exercise; key to effectiveness and injury prevention.

Also: forma · ejecución

Tempo Training

The cadence of each phase of a rep (eccentric-pause-concentric-pause), in seconds.

Also: cadencia · TUT · time under tension

Tendinopathy Injuries and mobility

An overuse tendon injury with pain and loss of function; it improves with progressive loading.

Also: tendinitis · tendinosis

Tendon Physiology and anatomy

The strong connective tissue that joins muscle to bone and transmits force.

Also: tendones

Thermic effect of food Nutrition

The energy your body spends digesting and processing food; protein costs the most.

Also: TEF · ETA · termogénesis de los alimentos

Training volume Training

The total amount of work, usually measured in effective sets per muscle group per week.

Also: volume · series por semana · surplus

Type I muscle fibre Physiology and anatomy

A slow, fatigue-resistant fibre, predominant in endurance efforts.

Also: fibra lenta · fibras rojas

Type II muscle fibre Physiology and anatomy

A fast, powerful, fatigable fibre, predominant in strength and power efforts.

Also: fibra rápida · fibras blancas

VO2 max Cardio and metabolism

The maximum volume of oxygen your body can use per minute; the main marker of aerobic capacity.

Also: VO2max · consumo máximo de oxígeno · VO2 máximo

Warm-up Training

Preparation beforehand (mobility, ramp-up sets) that raises performance and lowers injury risk.

Also: warm-up

Water retention Body composition

A temporary build-up of water that changes the scale without changing your fat.

Also: retención de agua · agua corporal