GLOSSARY
Welcome!
Here you’ll find clear and practical definitions of key terms used in physical preparation — such as aerobic training, thresholds, plyometrics, VO₂ max, and more.
Training Glossary
A
- Aerobic
- The body’s ability to produce energy using oxygen. Foundation of endurance.
- Anaerobic Alactic
- Very rapid energy production without oxygen and without lactate production, using phosphocreatine stores, for very short explosive efforts (≈0 to 20 sec).
- Anaerobic Lactic
- Energy production without oxygen, using glucose and producing lactate, allowing intense short-duration efforts (≈30 sec to 2 min).
B
- Biomechanics
- Study of movements to optimize technique and reduce injury risk.
C
- Cadence
- Number of steps per minute (running) or revolutions per minute (cycling). A proper cadence improves running economy and efficiency.
- Cardio
- Exercises that improve cardiovascular and respiratory endurance.
- Circuit Training
- Sequence of different exercises with minimal rest.
- Core Training
- Strengthening of the trunk (abs, lower back) for better stability and posture.
E
- Endurance
- Ability to sustain prolonged effort.
- Fundamental Endurance
- Moderate-intensity aerobic effort that develops base endurance, mainly using fat as an energy source without high fatigue.
- Threshold Endurance
- Steady effort near the aerobic–anaerobic limit, improving lactate tolerance and clearance to sustain higher intensities for longer.
- Explosiveness
- Ability to produce maximum force in minimal time.
F
- Fartlek
- “Speed play” alternating different paces (free or terrain-based), ideal for developing endurance and specific speed.
- Max Strength
- Maximum force a muscle can produce.
G
- Plank / Core Hold
- Maintaining a static posture to strengthen deep core muscles.
H
- Hypertrophy
- Increase in muscle fiber size.
I
- Interval Training
- Alternation of intense efforts and recovery.
L
- Lactate
- Metabolic by-product produced during intense efforts.
M
- Mobility
- Range of motion of a joint.
P
- Periodization
- Planning of training cycles (strength, endurance, rest).
- Plyometrics
- Jumping and rebounding drills to develop power and explosiveness.
- Maximal Aerobic Power (MAP / MAS)
- Highest intensity an individual can sustain while relying exclusively on the aerobic system, corresponding to maximal oxygen consumption (VO₂max).
R
- Repetitions (Reps)
- Number of times an exercise is performed within a set.
- RPE
- Subjective scale of perceived exertion.
- Recovery
- Time required for the body to regenerate after training.
S
- Sets
- A group of repetitions performed before resting.
- Aerobic Threshold
- Intensity at which oxygen still predominantly covers energy demands.
- Anaerobic Threshold
- Point where lactate production exceeds its clearance (intense effort).
- Aerobic/Anaerobic Threshold
- Key intermediate zone for delaying fatigue.
- Ventilatory Threshold
- Point at which ventilation increases sharply.
- Static-Dynamic
- Effort combining a static phase (isometric contraction) followed by a dynamic phase (movement), improving strength and muscular endurance.
- Stretching
- Stretching exercises to improve flexibility and aid recovery.
- Supercompensation
- Improvement in a physical, motor, or mental quality after an appropriate recovery period.
T
- Tabata
- HIIT protocol of 20s on / 10s off to boost VO₂ and burn calories.
- Tempo
- Speed at which a movement is executed.
V
- VO₂ Max
- Maximum volume of oxygen the body can use.
Z
- Cardio Zone
- Target heart rate range (fat-burning, endurance, VO₂ work).