IYKYK Fit Terms…
If you know you know, consider this a reminder.
If you’re scratching your head thinking “IDK!” give this list a little review:
RPE: rate of perceived effort
Think of RPE as a personal feeling of challenge based on intended exercise stimulus. This could include how hard a set of reps feels at a given weight, or can be applied to how challenging a cadence feels when running, rowing or swimming. RPE is variable because it’s based on feeling. RPE is easier to use as a rate of measure for trained athletes because they have an existing foundation of performance to use as a base. Those new to training can learn how to apply RPE over time.
An easy way to use RPE (and how we coach this on Bells Up TV):
RPE 7: 70% of capability (could do x3 more reps, but not x4, conversation pace for a runner)
RPE 8: 80% of capability (could do x2 more reps, but not 3, Zone 3-4 for a runner)
RPE 9: 90% of capability (could do x1 more rep, but not more, Zone 4-5 for a runner)
A measure of body fat percentage based on height and weight. This is not always an accurate depiction of actual body fat, as lean muscle mass varies by individual. It is possible to be a heavier weight than recommended for height if carrying a high percentage of lean muscle. Measure this one with a nuanced deep dive.
A basic measure of metabolism (how many calories your body requires to function just existing). A “fast metabolism” would equal a high basal metabolic rate
EMOM: “every minute on the minute”
These interval sets are fantastic for interval training at low, moderate and high reps. We often use an EMOM format when programming with kettlebells as a simple way to regulate pace.
AMRAP: “as many rounds as possible”
You might recognize this one from CrossFit and HIIT workouts which require maximum reps in a given period of time. We aren’t huge fans of the AMRAP method because it can lead to sloppy reps, but there is always a time and a place. This method can be great as a short burst finisher for a time frame within 3-5 minutes.
PR: personal record
We hope you’re hitting a few of these in your program…
ROM: range of motion
How much potential for movement is possible in a certain joint or body part. This is how far a joint can move, as well as the direction. Someone with hypermobile joints would be considered to have a long range of motion; there are established ranges of “normalcy” for the joints in your bod.
TUT: time under tension
A period of time when muscles are working under load. In kettlebell training, time under tension could include how long it takes to complete a full Turkish Get Up (the body is constantly moving under load), completing a long set farmer’s carry, or doing multiple movements in a kettlebell complex.. Time under tension can help increase muscular endurance, which in turn increases strength.
DOMS: delayed onset muscle soreness
That tender muscle feeling you have two-ish days after a training session. This is totally normal, even for trained athletes. You’ll most likely notice more DOMS if you’re training in a new way, working a muscle group that isn’t regularly trained, or increase resistance/reps quickly.
KB: kettlebell (not ball)
We like to write KB, ya got it?
TGU: Turkish Get Up
This is another one that is amazing to abbreviate because Turkish Get Up is a lot for autocorrect…
HIIT: high intensity interval training
Short periods of anaerobic exercise with 1:2-1:6 work to rest ratios. Basically: you’re going (kettle)balls to the wall at 80% of max heart rate, then recovering before doing it again. An example would be going all out on an assault bike for 20 seconds, then resting 40 seconds (1:2 work to rest ratio). HIIT is not meant to be a long session (probably less than 30 minutes) and is not something that needs to be done multiple times per week. If you regularly take group fitness HIIT classes, you’re probably training inefficiently or doing regular ‘ol interval training.
LIIS: low intensity steady-state
We love LISS! Low intensity steady state training is a great way to train your aerobic system. Think running, cycling, swimming, walking at a healthy pace. This could even include traditional cardio on a stairclimber. LIIS is great because it is manageable for most people (not as athletic as HIIT); some studies suggest that it is just as effective in the long term as intense bursts of exercise.
REP: repetition
Every step is a rep, don’t forget it.
CNS: central nervous system
Your central nervous system gives you the ability to train and at the most basic level, exist. It controls how you move (walking), speech and other movements in the body (like blinking your eyes). It’s important to prep the CNS before taking on intense activities in the gym (warming up), crawling, balancing and moving our own bodyweight are all ways we work with your central nervous system in Bells Up TV programs. One reason big lifts with barbells or other weights require long rest breaks, is that the CNS works overtime. More weight on the bar, more work for your brain and bod.
EPOC: excess post-exercise oxygen consumption
Remember how your body can continue burning calories after lifting weights? That’s EPOC.
MHR: maximum heart rate
Subtract your age from 220 and there ya go…
