# Western Terminology Glossary

> **Version:** v3.0.1  
> **Purpose:** Western fitness and nutrition terminology reference  
> **Last Updated:** 2026-03-17

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#001 | BMI | Body Mass Index | Body mass index, weight(kg) ÷ height²(m), used to assess whether weight is normal. <18.5 underweight, 18.5-24 normal, >24 overweight, >28 obese | Dr. Mei

#002 | BMR | Basal Metabolic Rate | Basal metabolic rate, minimum calories required to maintain vital signs in complete rest state (kcal/day) | Dr. Mei

#003 | TDEE | Total Daily Energy Expenditure | Total daily energy expenditure, BMR × activity factor, basis for creating diet plans | Dr. Mei

#004 | 1RM | One-Rep Max | Single repetition maximum, maximum weight an exercise can complete for one rep, used to calculate training intensity | Coach Alex

#005 | RPE | Rate of Perceived Exertion | Subjective fatigue perception, 1-10 scale, subjective indicator for measuring training intensity | Coach Alex

#006 | DOMS | Delayed Onset Muscle Soreness | Delayed onset muscle soreness, muscle soreness appearing 24-72 hours after training, normal physiological response | Coach Alex

#007 | Concentric Contraction | Concentric Contraction | Muscle shortening contraction producing force, e.g., pushing phase of bench press | Coach Alex

#008 | Eccentric Contraction | Eccentric Contraction | Muscle lengthening contraction producing force, e.g., lowering phase of bench press, causes more muscle damage | Coach Alex

#009 | Supercompensation | Supercompensation | Body recovering to above original level after training, physiological basis for muscle growth | Coach Alex

#010 | Anabolic Window | Anabolic Window | 30-60 minutes after exercise when protein synthesis efficiency is higher | Dr. Mei

#011 | GI | Glycemic Index | Glycemic index, indicator of speed food causes blood sugar rise, low GI foods better for fat loss | Dr. Mei

#012 | HIIT | High-Intensity Interval Training | High-intensity interval training, alternating short high-intensity exercise with rest, efficient fat burning | Coach Alex

#013 | LISS | Low-Intensity Steady State | Low-intensity steady state cardio, e.g., jogging, brisk walking, suitable for beginners and recovery days | Coach Alex

#014 | Hypertrophy | Hypertrophy | Muscle fiber enlargement, typically stimulated by moderate weight, 8-12 rep training | Coach Alex

#015 | Progressive Overload | Progressive Overload | Gradually increasing training load (weight/reps/sets) to continuously stimulate muscle growth | Coach Alex

#016 | Compound Movement | Compound Movement | Movement involving multiple joints and muscle groups, e.g., squat, deadlift, bench press | Coach Alex

#017 | Isolation Movement | Isolation Movement | Movement mainly targeting single muscle group, e.g., bicep curl | Coach Alex

#018 | Caloric Surplus | Caloric Surplus | Intake calories > expenditure calories, state needed for muscle building phase | Dr. Mei

#019 | Caloric Deficit | Caloric Deficit | Intake calories < expenditure calories, state needed for fat loss phase | Dr. Mei

#020 | Macronutrients | Macronutrients | Three major nutrients: protein, carbohydrates, fats | Dr. Mei

#021 | Micronutrients | Micronutrients | Vitamins and minerals, though needed in small amounts, crucial for health | Dr. Mei

#022 | Heart Rate Reserve | Heart Rate Reserve | Maximum heart rate - resting heart rate, used to calculate target training heart rate | Coach Alex

#023 | VO2max | Maximal Oxygen Uptake | Maximum oxygen uptake, gold standard indicator for measuring cardiorespiratory function | Analyst Ray

#024 | Core Stability | Core Stability | Ability of abdominal, back, pelvic floor muscles working together to maintain spinal stability | Coach Alex

#025 | Functional Training | Functional Training | Training simulating daily life movement patterns, improving actual movement ability | Coach Alex

#026 | Metabolic Adaptation | Metabolic Adaptation | Phenomenon of basal metabolic rate decreasing after long-term calorie restriction, commonly known as "plateau" | Dr. Mei

#027 | Refeed Day | Refeed Day | Day during fat loss phase to occasionally increase carb intake, alleviates metabolic adaptation | Dr. Mei

#028 | Body Fat Percentage | Body Fat Percentage | Percentage of fat weight in total body weight, better reflects body composition than BMI | Analyst Ray

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*HealthFit v3.0.1 | Western Terminology Glossary | 28 terms*
