Glossary

Category

qFIT's top-level grouping for what you do (e.g. Cardio, Strength, Stretching). The configurable Level 1 (L1) tier; each Category holds Targets.

Target

What you focus on inside a Category — often a muscle group or activity (e.g. Upper Body, Biceps). The Level 2 (L2) tier; each Target holds Exercises.

Exercise

The Level 3 (L3) tier — the specific thing you actually do and check off (e.g. Pushups, 10 min on the bike).

Routine

A saved set of Exercises you do together (e.g. Morning Stretch, Gym Day). Pick one from the Filter dropdown, or build your own under Edit Routines.

Checklist

The main page where you tick off what you've done today across all three tiers. Open it.

To-Do

A prioritized list of just what's due or overdue right now. Open it.

Dashboard

Your at-a-glance summary of progress, streaks, points, and goals not yet met. Open it.

Charts

Graphs of how often you've completed things over a date range, with CSV export. Open it.

My Week

A tour of how qFIT fits into a typical week, scenario by scenario. Read it.

Goal

How often you intend to do something, written as “3x every 7 days” — check it off on 3 separate days out of the last 7. The window rolls: it's always the last 7 days counting back from today, not a calendar week that resets on Monday. Goals power the To-Do list and the progress filters.

Streak

How many days in a row you checked something off — it counts completions, not whether you hit a goal. On the Dashboard it's consecutive days you ticked anything; on a Category's detail page it's consecutive days you completed that Category. A streak stays alive if the last completion was today or yesterday.

Times Completed

The running count of how many times you've checked off an Exercise.

Tracking

The record of your completions logged against each date — the data behind streaks, totals, and charts.

Priority

How important an item is — High-Priority, Normal (the default), Low-Priority, or Not Set. Higher-priority items rise to the top of the To-Do list and stand out on the Dashboard, and Edit Goals lets you give High-Priority items a more frequent goal than everything else.

Visibility

Whether an item always Shows, appears only when you Toggle it on, or stays Hidden — a way to keep your Checklist uncluttered.

Magenta Tag

On the Checklist, this means you haven't reached the goal yet in its window — a reminder rather than a deadline. It clears as soon as you hit the target.

Split (1/3, 2/3, 3/3)

Routines that divide a workout across several days — common for gym programs.

Progress Filter

Narrows the Checklist by status, such as Goal Not Met or Completed Today.

Randomize

Surfaces a random sample of Exercises (e.g. "Never Tried") to add variety and help you discover new activities.

Enjoyable / Effective

Your per-Exercise ratings of how much you like it and how well it works; they nudge prioritization.

Points

An optional score you assign per Exercise, totaled on the Dashboard and Charts.

Site Mode

How much of the interface you see: Simple, Standard, or Everything. Set it in Preferences.

Detail Level

How much information each item shows, from minimal to fully detailed.

Bulk Edit

Set Visibility, Priority, Points, or goals across many items at once. Open it.

Quick Start

The wizard that builds a working Checklist in a couple of minutes. Start here.

Rep (Repetition)

One full execution of an exercise, like a single pushup.

Set

A group of consecutive reps performed without resting.

Superset

Two exercises done back-to-back with no rest between them.

Circuit

A series of exercises performed one after another with little rest, then repeated.

Drop Set

Once you can't do more reps, you reduce the weight and keep going.

1RM (One-Rep Max)

The heaviest weight you can lift for a single rep. Estimate yours →

PR / PB (Personal Record / Best)

Your best-ever result on a lift or activity.

RPE (Rate of Perceived Exertion)

How hard a set felt, rated on a 1–10 scale.

RIR (Reps in Reserve)

How many more reps you could have done before failing.

Failure

Continuing a set until you can't complete another rep with good form.

Tempo

The speed of each phase of a rep (e.g. lower for 3 seconds, lift for 1).

Rest Interval

The recovery time you take between sets.

Volume

The total amount of work done, roughly sets × reps × weight.

Intensity

How heavy you lift relative to your max, or how hard you push.

Frequency

How often you train a movement or muscle in a week.

Progressive Overload

Gradually increasing weight, reps, or difficulty over time so you keep improving.

Compound Exercise

A move that works several muscles and joints at once (e.g. squat, deadlift).

Isolation Exercise

A move that targets a single muscle or joint (e.g. bicep curl).

Warm-Up

Light activity that prepares your body before the main work.

Cool-Down

Gentle activity that eases your body back down afterward.

Form

Using correct technique so an exercise is safe and effective.

Spotter

Someone who assists you on heavy lifts for safety.

AMRAP (As Many Reps As Possible)

Do the most reps you can in a set time or set.

EMOM (Every Minute on the Minute)

Begin a set of reps at the top of each minute and rest with the time left.

Concentric

The lifting phase, where the muscle shortens (curling a weight up).

Eccentric

The lowering phase, where the muscle lengthens under load (lowering it back down).

Isometric

Holding a position with no movement, like a plank or wall sit.

Range of Motion (ROM)

How far a joint travels through its natural arc during a movement.

Mobility

How well a joint can actively move through its full range.

Flexibility

How far a muscle can lengthen or stretch.

Stability

Your ability to control a joint or your whole body during movement.

Activation

Light, targeted work that "wakes up" a muscle before you train it.

Bilateral / Unilateral

Training both limbs together vs. one limb at a time.

Plyometric

Explosive jumping or bounding moves that build power.

Time Under Tension

How long a muscle stays working during a set; a driver of growth.

Prone

Lying face-down on your stomach.

Supine

Lying face-up on your back.

Quadruped

On your hands and knees ("all fours").

Lateral

On your side, or away from the body's midline.

Anterior

The front of the body.

Posterior

The back of the body.

Medial

Toward the midline of the body.

Proximal / Distal

Closer to / farther from the center of the body.

Core

The muscles around your trunk (abs, obliques, lower back) that keep you stable.

Posterior Chain

The muscles down your backside (hamstrings, glutes, back) that power most athletic movement.

Quads / Hams / Glutes

Nicknames for the quadriceps (front thigh), hamstrings (back thigh), and glutes (buttocks).

Lats / Delts / Pecs / Traps

Nicknames for the back (latissimus dorsi), shoulders (deltoids), chest (pectorals), and upper back (trapezius).

Abs / Obliques

The front and side muscles of your midsection.

Calves

The muscles at the back of your lower leg.

Cardio

Exercise that raises your heart rate to train your heart and lungs.

Aerobic

"With oxygen": steady effort you can keep up for a while (jogging, cycling).

Anaerobic

"Without oxygen": short, intense bursts (sprints, heavy lifting).

HIIT (High-Intensity Interval Training)

Alternating short, all-out bursts with brief recovery periods.

LISS (Low-Intensity Steady State)

Easy, continuous cardio held at a gentle pace for a longer time.

Steady-State

Keeping one consistent effort or pace for the whole session.

Conditioning

Training that builds your overall stamina and work capacity.

VO2 Max

The most oxygen your body can use during hard exercise; a key fitness marker.

Heart-Rate Zones

Effort ranges set as a percentage of your maximum heart rate. Calculate yours →

Resting Heart Rate

Your heart rate at rest, which tends to drop as you get fitter.

Interval Training

Alternating harder and easier efforts in a planned pattern.

Tabata

A HIIT format of 20 seconds hard, 10 seconds easy, repeated eight times.

Hypertrophy

Muscle growth from training, typically with moderate weight and 6–15 reps.

Strength

How much force a muscle can produce; usually trained with heavier weight and fewer reps.

Power

Producing force quickly — strength combined with speed.

Muscular Endurance

A muscle's ability to keep working over many reps or a long time.

Pump

The temporary fullness in a muscle from increased blood flow during a workout.

Mind-Muscle Connection

Deliberately focusing on the muscle you're working to engage it better.

Slow- vs. Fast-Twitch

Muscle fibers suited to endurance vs. explosive power.

DOMS (Delayed-Onset Muscle Soreness)

Soreness that peaks 24–72 hours after a hard or unfamiliar workout.

Atrophy

Muscle shrinking from disuse — the opposite of hypertrophy.

Lean Mass

The part of your body weight that isn't fat (muscle, bone, water, organs).

Body Fat %

The share of your body weight that is fat. Estimate yours →

BMI (Body Mass Index)

A rough height-to-weight ratio used for screening — not a true body-composition measure. Calculate yours →

Calorie

A unit of food energy; the balance of calories in vs. out drives weight change.

Macros (Macronutrients)

Protein, carbohydrates, and fats — the nutrients you need in large amounts. Split yours →

Protein

The macronutrient that repairs and builds muscle.

Carbohydrate

Your body's main source of quick energy.

Fat (Dietary)

A calorie-dense macronutrient essential for hormones and absorbing some vitamins.

Fiber

Indigestible carbohydrate that aids digestion and helps you feel full.

Micronutrients

Vitamins and minerals your body needs in small amounts.

BMR (Basal Metabolic Rate)

The calories your body burns at complete rest just to stay alive. Calculate yours →

TDEE (Total Daily Energy Expenditure)

All the calories you burn in a day: BMR plus activity and digestion. Calculate yours →

NEAT (Non-Exercise Activity Thermogenesis)

Calories burned from everyday movement that isn't formal exercise.

Caloric Deficit

Eating fewer calories than you burn, which drives fat loss.

Caloric Surplus

Eating more calories than you burn, which supports muscle gain.

Maintenance Calories

The intake that keeps your weight steady.

Bulking

Eating in a surplus to gain muscle.

Cutting

Eating in a deficit to lose fat while holding onto muscle.

Body Recomposition

Losing fat and building muscle at the same time.

Hydration

Keeping your fluid levels up for performance and recovery.

Electrolytes

Minerals like sodium and potassium that support hydration and muscle function.

Creatine

One of the most studied supplements, shown to support strength and power.

Protein Supplement

Protein powders (e.g. whey) that make hitting your daily target easier.

Pre-Workout

A supplement, often caffeine-based, taken to boost energy before training.

Recovery

The rest and repair your body needs between workouts to adapt and grow stronger.

Rest Day

A planned day off from training so your body can recover.

Active Recovery

Light, easy movement (a walk, gentle stretching) on an off day.

Deload

A planned lighter week that lets you recover from heavy training.

Overtraining

Doing too much without enough recovery, leading to fatigue and stalled progress.

Static Stretching

Holding a stretch in place — best done after exercise.

Dynamic Stretching

Moving through stretches — best as part of a warm-up.

Foam Rolling

Using a foam cylinder to massage and release tight muscles.

Mobility Work

Drills that improve how freely your joints move.

Sleep

The single most powerful recovery tool for strength, muscle, and energy.

Plateau

A stretch where progress stalls despite steady effort.

Baseline

Your starting measurement, used as a reference to track progress.