The Performance Life
100 Health and Fitness Terms You Need to Know
Consider this a cheat sheet for getting up to speed on the Core Performance system: a glossary of key terms frequently used in workouts, recipes, and other aspects of the Core Performance approach to help you perform at your best so you can live at your best. Practice each concept that’s new to you, or just refer back as you have questions. There will be no quiz at the end, just results you can see and feel.
- Pillar strength – Relates to the strength of your pillar—your shoulders, torso, and hips. Critical as a foundation for all movement. Learn more.
- Movement Preparation – Movement Preparation, or Movement Prep, is an efficient warm-up that consists of dynamic stretches designed to lengthen, strengthen, and stabilize your body. Not only will it prepare your mind and body for better workouts, but it will actually make you stronger and help you move more efficiently. Think of it as warming up with a purpose. Movement Prep is typically the first or second training component (following Pillar Prep) in Core Performance workouts, but you can also perform it anytime, anywhere. Learn more.
- Eating clean – One of the fundamentals of Core Performance nutrition, eating clean means choosing healthy, natural, and minimally processed foods to fuel your body. Learn more.
- Energy Systems Development – ESD is the cardiovascular component of Core Performance training programs. The intensity of the workouts is broken up into three different heart rate zones, which are differentiated by color: Yellow is easy/recovery, green is moderate/strength, and red is hard/power. Instead of slow, plodding workouts, ESD will have your muscles, nervous system, and hormones acting together to help your body work as efficiently as possible. Learn more.
- Active isolated stretching (AIS) – Type of stretching in which you use a rope to gently assist in pulling a muscle a little farther than your body would normally allow to increase flexibility gains. Learn more.
- Phytochemicals – Pronounced “fight-o-chemicals,” these substances can help protect you from disease and boost performance. Learn more.
- Active recovery – Low-intensity activity, such as golfing or an easy jog, designed to help your body recover for your next workout. Used interchangeably with “active rest.” Learn more.
- Passive recovery – Passive recovery involves things like massage that require little to no effort. Learn more.
- Low split stance – One foot forward and the other foot back with your knees bent so that your back knee is just off the floor. This may also be referred to as a split squat position. See example.
- Functional Movement Screen (FMS) – The FMS is a series of seven movements designed to highlight weak links or compensations during movement that over time may lead to pain or injury. From this screen, we can prescribe movements designed to improve movement and decrease the potential for injury.
- Metabolism – Process by which your body converts food to energy, sometimes referred to as your “fat furnace.” Learn more.
- Recovery session – Light workout used to help the body feel better (e.g. find relief for knee pain with this recovery session).
- Mobility – Ability to move your body in an efficient manner. Learn more.
- Trigger point – An area of deep muscle tissue that we isolate and release using movements. Trigger point movements should feel like a deep massage. Learn more.
- Mindset – Mindset at Core Performance is about walking into a situation or working toward a goal with a full understanding of what it requires and how to accomplish it. For long-term success, it’s important to create a game plan that will help guide you and keep you motivated toward a big-picture lifestyle change. Developing the proper mindset will prepare you for everything that comes your way. Learn more.
- Nutrition – Nutrition at Core Performance is seen as a way to fuel your body for optimal energy and production, not as a way of dealing with stress or curbing emotions. The path to success isn’t about deprivation, but instead it’s focused on being proactive with your health by combining nutrition and exercise for maximum results. Learn more.
- Pushing through your hip – To squeeze your glutes and push off your leg.
- Proprioception – Ability to know where your joint is in space—for instance, when standing on one leg—due to a system of pressure sensors in the joints, muscles, and tendons that provide the body with information to maintain balance. Learn more.
- Regeneration – A critical component to any training plan, Regeneration restores balance in your body, helping to relieve aches and pains while enhancing your body’s response to training. You’ll stretch, massage, and recover to recharge your mind and body. Think of it as preparing for your next workout. This training component often appears last in a workout or standalone. Learn more.
- Training phases – Core Performance training programs progress through a series of phases. Each phase has a different emphasis. Learn more.
For the complete list, see our glossary.