Get Fit With Ray’s Official Fitness Glossary was created just for you by Ray Dente to help educate those who train online with his videos. Even if your not a beginner to a fit and healthy lifestyle there is always going to be a term or phrase you may not fully understand.
Here is a quick list of words and phrases used frequently in Ray’s Program Design to get you started! The only way to fully take charge of your health and fitness is understanding all aspects of your training. Knowledge is power!
Anterior reach – From a standing position, and feet together step forward with one foot approximately 12-18″. As your foot hits the ground, bring the opposite arm/hand forward while leaning (slightly) forward and touch the ground putting all the weight of your body on the mobile foot/leg. The back leg is the rudder, simply used for balance. Do 10 reps and switch leg/arm.
Approach – Having a game plan to fitness, or a way in which you have planned your training, eating and core training. Approach!
Band Rotation – Is done with legs spread shoulder width and using a traveler band to rotate. Hands hold onto the handles of the band, belly button height. Its important not to move your lower body during the movement, but instead isolate the core.
Band Pull Downs – After tying off your traveler band, step back so to place moderate pressure on the band while holding each handle in each hand. With palms down, while holding your arms up parallel to the ground, slightly bend your knees while keeping your arms straight and pull the band down using your core/mid-section leaning over slightly. When completed, and hands/arms are vertical along side your legs, stand back up raising your arms to the parallel position and continue with a high rep set.
Band push with a step – From a standing position (traveler bands in both hands) and facing away from where you tied off the traveler band, step forward with one foot leaning slightly forward and keeping your core tight. While stepping forward and not to far away from your original position, push both hands forward like doing a push up until arms are extended fully forward. Make sure you are engaging the core and not leaning back.
Base Building – A term used to help someone new to fitness understand their initial goal is to develop a base, or a foundation within their first four weeks of fitness. Base building can be related to the way in which we build a house, while developing a base first before challenging ourselves to hard or too fast. Base building typically means to develop ones cardiovascular and muscular endurance in preparation for new and more challenging workouts to come.
>Body Fat – Both a by-product from over eating and a bad diet, and an essential part of the body’s makeup which we also use a fuel. The goal is to reduce the percentage of body fat for a healthier you.
Body Squat – Is a body weight lower body movement which works the lags and glute muscles. Starting in a standing position, you bend at the knees feet shoulder width apart so to squat, lowering your body towards the ground stopping and when your upper legs are parallel to the ground. Once in this position you stand back up using legs, glutes and hamstring muscles.
Burpee – An full body-body weight exercise which works the chest, shoulders, arms and lower body but mostly your core & cardiovascular system. Doing burps are a great way to develop both cardiovascular & muscular endurance as well as your ability to exchange gas at a high heart rate. A burpee is a squat and thrust, but with the addition of a push-up.
Cardiovascular Endurance – Ones ability to efficiently exchange gas and breathe while exhorting effort within a training module. Cardiovascular endurance enhances confidence and extends workouts, allows you to train longer if needed.
Core & Cardiovascular – training modules specifically designed to hit and or isolate the core which always engages ones cardiovascular system within that workout.
Core – The midsection of your body which includes upper, mid and lower abdominal muscles. Also known as your mid-section.
Close grip push-ups – simply place your hands close together roughly 6 inches apart and beneath your chest, same as a regular pushup but with close grip.
Dip Station – a fun functional piece of equipment which allows one to do dips (pushes) , hanging pulls (pulls) and knee tucks (core) simply using ones own body weight and without having to use heavy machines or equipment to train with..
Dumbbell bicep curl – While holding two moderate dumbbells or a barbell, and while in a seated or standing position with palm of hands facing away from the body, curl the bar dumbbells or bar up and towards the bodies shoulder while issuing your biceps. Keep your arms tight along side of your body and try not to raise your arms up using your shoulders. Only your biceps.
Dumbbell chest press – While laying flat while on a bench and dumbbell in hands, bring the dumbbells down from overhead so that the dumbbells reach your armpit area along side of your chest. Once down, push back up away from your chest until the dumbbells are away from your body and overhead.
Dumbbell shoulder press – While in a seated position either while on a bench or stability ball, and while holding dumbbells in both hands resting along side of the shoulder, raise your hands straight over head and bring down slowly in the same form and fashion.
Dumbbell triceps extension – While either laying flat on a bench of horizontally while on a stability ball, and with moderate dumbbells in hand straight-arm overhead, bring the dumbbells down towards your head slowly. After reaching the area of your head, push dumbbells away from you using the back portion of your arms, the triceps.
Functional Fitness – Is training the body the way it was designed to move. Our bodies are designed to stand on two legs and biped. Our upper and lower body parts move opposite of one another. (e.g. right hand to left foot). While moving this way we rotate at the torso (core) and pull our arms back and push them forward which engages many muscles simultaneously. So we train the body functionally to mimic these actions by pushing, pulling, rotating at the core, and create level changes (sit, stand, climb, jump) that produce explosive movement.
Gas exchange – Your bodies ability to exchange gas meaning, oxygen in and CO2 out given effort within a workout routine.
Glutes – Refers to the butt area or back side region of your body. AKA the backyard.
Hip Up> – A movement which is done laying on your back while on the floor with bent knees. By pushing off the ground through the heels while keeping your toes off the floor, the object is to work the glute muscles without arching too high.
Leg Lifts – An abdominal movement done while laying flat on your back. Positiioning the back of your hands under your glutes, and while keeping the core tight as well as an arch in the lower back, you lift both legs up over head while keeping legs straight and then lowering them down again without touching the floor. Leg lifts are done slowly and with good form, so to protect the lower back.
Muscular Endurance – Ones ability to continually perform throughout a workout without feeling fatigued. It is your ability to put forth a consistent effort due to the fact you have developed muscular endurance.
Movement Training – A word used to describe a style of training which mimics the way the human body was meant to move. The way the body operates while on our feet day-to-day, all day.
Meal Planning – A daily and weekly eating plan which offers balanced meals which are to be consumed every three hours of each day from the time you wake until the time you sleep. Meal plans may also include shakes and bars where you cannot realistically get real food in given ones job or daily routine.
Medicine Ball– A medicine ball is a moderately weighted fitness ball used for various exercises for the shoulders, core and lower body. Simply another functional piece of equipment.
Push up – Primarily an upper body movement which starts on hands and feet while planking off the ground. Typically you lower your body while keeping it rigid towards the floor, and once your chest touches the floor you “push up” away from the floor back into that hand and foot position. Form is key, not repetitions or speed.
Push-up shoulder touches – A push up shoulder touch is different from a regular push up in that on the way back up after touching chest to floor, while coming up you release one arm of the floor and touch it to the opposite shoulder head. And of course alternating with the opposite hand,.
Program Design – Is the description of a ones training routines through the week Monday through Sunday, as well ones daily routine. Its a plan of attack so that you know what to expect and how to prepare for your workout the day before and during the week. Program design is the key to ones success and has been proven to be 80& more effective when one follows a weekly program design. Simply put, program design is the road map with which you will gain from.
Reverse Lunges – From a standing position legs shoulder width apart, reach backwards with one foot while bending the knee of the leg firmly planted on the floor. While balancing, touch the reach back foot to the floor and bend the knee of the foot planted until the knee (reach back leg) slightly touches the floor, and come back up to a standing position.
Tabata Training – A Tabata is 4 quick minutes of work, with eight (8) 20 second modules of work, and only ten seconds recovery in-between each set. Tabatas are not about heavy weight, they are about muscular and cardiovascular conditioning.
Traveler Bands – Other known as resistance bands with a special tether attached so that you can attach it to a door jam, pole, railing or mostly anything so that you can train outdoors, in your basement or while away on business and vacation. Another piece of functional equipment
Side Squat – From a standing position, slide one leg to your right placing it on the ground and squatting towards the ground until your legs are parallel to the floor. While coming back up and bringing legs back together, plant foot to the floor and move to the left using the opposite leg. Do not set to far, but instead shoulder width apart.
Side To Side Pushups – This pushup is started in an upright pushup position. While moving one arm over to the right or left, you follow-up with a pushup, and come back to the hand to hand position where you started, then moving the other hand over to the other side completing a pushup and coming back to center again. The whole ideas is that you are putting lots of pressure on one shoulder head and core so to raise your heart rate while challenging your body’s conditioning.
Stability Ball – A functional piece of equipment, a stability ball allows us to train the body while on an unstable piece of equipment. Many exercises can be performed while on a stability ball namely pushups, core and leg exercises.
Superman Pushups – Is a push up where as you lower your body to the ground, you pick one leg up off the ground, bend it and bring the knee to one elbow. You then alternate legs throughout the set!
Single Arm Band Pull – While kneeling on the ground, and holding a traveler band in one hand, opposite hand on hip, pull band through the elbow slightly rotating the body while keep the core tight and lower body from moving. The object is to use the lats in your back, and not your arm.
Squat Jumps – From a standing position, go into a squat position, and while returning upwards and through both legs, push your body up vertically getting air between your feet and the ground. Try and have a soft landing flexing your legs while landing and repeating over and over again.
Windmill Pushups – While coming up off the floor from doing a regular pushup, on the way up you raise one arm reaching up and back to the ceiling directly overhead while placing the weight of your body on the arm (keeping it straight) which stays planted on the ground. Your legs pivot or rotate so that they are horizontal on the floor facing the way your body has rotated.