PAL3OW Terms

2. The ability of a joint to move freely through its range of motion.
3. Rest and proper nutrition to allow muscles to repair and grow.
5. (Training Principle)Genetics, body type, and recovery all affect progress.
7. Equipment not attached to a machine (e.g., dumbbells, kettlebells, barbells). Requires stabilization and balance.
11. Muscles around the trunk and hips that stabilize the body (not just abs).
13. Targets one specific muscle (e.g., bicep curl).
16. Light activity or stretching after exercise to help the body recover and reduce muscle stiffness.
17. A barbell fixed within steel rails for controlled, guided movement. Offers more stability than free weights.
18. Muscles: Smaller muscles that support balance and form during movements.
20. Plate-loaded machines designed to mimic natural, free-weight movements with added stability.
21. (Training Principle)The more advanced you are, the slower the gains.
22. Recovery time between sets or exercises.

1. (Training Principle) Increase stress gradually through load, sets/reps, intensity, or frequency.
4. Holding a stretch in place (like touching your toes) to lengthen muscles, usually done after exercise.
6. Controlled, active movements (like leg swings, arm circles) done before exercise to improve mobility and prep muscles.
8. (Rep): One complete movement of an exercise.
9. Light activity that gradually increases heart rate, blood flow, and mobility to prepare muscles and joints for exercise.
10. (Training Principle)Train in ways that match your goal (e.g., hypertrophy vs. strength).
12. (Training Principle) Gains are lost when training stops.
14. Works multiple muscle groups at once (e.g., squats, push-ups).
15. Training: Any exercise that causes muscles to contract against an external force (weights, bands, body weight) to increase strength, endurance, or size.
19. (ROM The distance a joint can move during an exercise.
23. A group of reps performed together.