How Exercise Works - Key Concepts (Vocabulary Flashcards)

Vocabulary flashcards covering the core concepts from the lecture notes on how the exercise program works, including the three-step process, training methods, recovery system, and key health metrics.

Step 1: Exercise Stimulus

The workout component that provides the physical challenge to build strength and cardiovascular health, delivered in 20-minute sessions using slow-motion, controlled movements and variable resistance to maximize mechanical tension, muscle damage, and metabolic stress.

Step 2: PeakWell

The recovery and vitality phase, featuring a PeakWell Coach who supports you outside the studio with programs in sleep, stress, nutrition, hydration, daily habits, and supplementation.

Step 3: FitProfile

A tracking system that records workouts, body composition, and health metrics to guide program adjustments and show progress toward goals.

Slow-Motion Strength Training

A training method with heavy weights performed at controlled speeds (10 seconds up, 10 seconds down) to concentrate effort in the muscle and reduce momentum.

Variable Resistance

Nautilus machines provide resistance that is heavier when you are stronger and lighter when you are weaker, allowing training up to muscle failure.

Mechanical Tension

One of the three primary stimuli of exercise, produced by the load applied to muscles during a contraction.

Muscle Damage

Another primary stimulus of exercise, referring to micro-damage in muscle fibers that contributes to adaptation and growth.

Metabolic Stress

The third primary stimulus of exercise, related to the metabolic challenges (buildup of metabolites) during a workout.

Muscle Failure

The point at which you can no longer perform another repetition with proper technique, used as the endpoint of a set in this method.

Tempo: 10s Up / 10s Down

The controlled speed of a rep used in this method, emphasizing slow concentric and eccentric phases to concentrate effort in the muscle.

20-Minute Sessions

The duration of each workout, designed to deliver potent stimulus in a fraction of traditional gym time.

Momentum in Traditional Weight Lifting

Moving weights with momentum rather than focusing on controlled muscle tension, which reduces stimulus and can increase injury risk.

Adherence

Consistency in training; emphasized as a key factor, with barriers removed to ensure regular participation.

Under an Hour Per Week

The targeted total time to achieve the benefits of exercise, reflecting the program’s efficiency.

PeakWell Coach

A certified coach who monitors Step 1 progress and Step 3 goals, provides education, and designs plans for recovery and lifestyle adjustments.

Sleep

One of the six foundations of vitality; essential for recovery and overall health.

Stress

One of the six foundations of vitality; management is integral to recovery and well-being.

Nutrition

One of the six foundations of vitality; dietary choices support recovery and performance.

Hydration

One of the six foundations of vitality; adequate fluids support bodily functions and performance.

Daily Habits

One of the six foundations of vitality; consistent behaviors that influence long-term health and recovery.

Supplementation

One of the six foundations of vitality; the use of supplements to support nutrition, recovery, and goals.

Progressive Overload

Getting stronger by gradually increasing the amount of work or resistance over time to drive adaptations.

Body Composition Scans

Measurements (often done every 90 days) that assess fat, muscle, and other components to track changes.

Mood

A health marker tracked by FitProfile, reflecting changes in mood, depression, and anxiety as outcomes of training and recovery.