# 06-Glossary — Personal Trainer (健身私教) Industry
## Terminology · Standards · Regulations · Certifications

> last_checked: 2026-05-23 | locale: EN ~75% / zh-CN ~20%

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## Source Manifest

| source_id | url | bucket | last_checked | author/host | one-line note |
|-----------|-----|--------|--------------|-------------|---------------|
| T06-S001 | https://www.nasm.org/about-nasm/accreditation | surrogate_primary | 2026-05-23 | NASM | vendor docs: NCCA accreditation page |
| T06-S002 | https://www.nsca.com/certification/nsca-cpt/ | surrogate_primary | 2026-05-23 | NSCA | vendor docs: NSCA-CPT credential page |
| T06-S003 | https://acsm.org/education-resources/books/guidelines-exercise-testing-prescription/ | surrogate_primary | 2026-05-23 | ACSM | vendor docs: ACSM GETP 11th ed |
| T06-S004 | https://www.acefitness.org/resources/pros/expert-articles/5008/7-things-to-know-about-excess-post-exercise-oxygen-consumption-epoc/ | surrogate_primary | 2026-05-23 | ACE Fitness | vendor docs: EPOC expert article |
| T06-S005 | https://eparmedx.com/wp-content/uploads/2025/01/PARQPlus2025ImageFile.pdf | surrogate_primary | 2026-05-23 | ePARmed-X+ / ParticipACTION | vendor docs (PAR-Q+ 2025 official form (.org equivalent govt-health)) |
| T06-S006 | https://www.apta.org/patient-care/evidence-based-practice-resources/test-measures/physical-activity-readiness-questionnaire-par-q-par-q | surrogate_primary | 2026-05-23 | APTA (.org) | PAR-Q resource from physical therapy association |
| T06-S007 | https://pmc.ncbi.nlm.nih.gov/articles/PMC5673663/ | verified_primary | 2026-05-23 | PMC / NCBI | session-RPE validity review |
| T06-S008 | https://pmc.ncbi.nlm.nih.gov/articles/PMC4595915/ | verified_primary | 2026-05-23 | PMC / NCBI | FMS overhead squat predictive validity study |
| T06-S009 | https://pmc.ncbi.nlm.nih.gov/articles/PMC3577439/ | verified_primary | 2026-05-23 | PMC / NCBI | anabolic window nutrient timing meta-review |
| T06-S010 | https://pmc.ncbi.nlm.nih.gov/articles/PMC10809978/ | verified_primary | 2026-05-23 | PMC / NCBI | deload effects on muscular adaptation RCT |
| T06-S011 | https://pmc.ncbi.nlm.nih.gov/articles/PMC10511399/ | verified_primary | 2026-05-23 | PMC / NCBI | deload Delphi consensus study |
| T06-S012 | https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7909405/ | verified_primary | 2026-05-23 | PMC / NCBI | periodization and programming in sports |
| T06-S013 | https://pubmed.ncbi.nlm.nih.gov/28377133/ | verified_primary | 2026-05-23 | PubMed / NCBI | GAS misapplication to resistance exercise |
| T06-S014 | https://www.jospt.org/doi/10.2519/jospt.2018.0615 | surrogate_primary | 2026-05-23 | JOSPT (.org) | vendor docs (anabolic window JOSPT perspective) |
| T06-S015 | https://www.sport.gov.cn/n323/n10516/c25661591/part/25661721.docx | verified_primary | 2026-05-23 | sport.gov.cn | 全民健身条例修订草案 |
| T06-S016 | https://www.sport.gov.cn/rlzx/n5622/c28551766/part/28551776.pdf | verified_primary | 2026-05-23 | sport.gov.cn | 2025年体育行业职业技能鉴定工作要点 |
| T06-S017 | https://www.sport.gov.cn/n20001280/n20067608/n20067635/c21043585/content.html | verified_primary | 2026-05-23 | sport.gov.cn | 健身教练从业资质分析文章 |
| T06-S018 | https://www.osha.gov/laws-regs/standardinterpretations/2007-04-23-0 | verified_primary | 2026-05-23 | OSHA (.gov) | CPR/AED bloodborne pathogens standard interpretation |
| T06-S019 | https://exrx.net/Testing/FMS | surrogate_primary | 2026-05-23 | ExRx.net | association: FMS screening reference |
| T06-S020 | https://www.precisionnutrition.com/precision-nutrition-level-1-certification | surrogate_primary | 2026-05-23 | Precision Nutrition | vendor docs: PN Level 1 cert page |
| T06-S021 | https://www.precisionnutrition.com/precision-nutrition-level-2-certification | surrogate_primary | 2026-05-23 | Precision Nutrition | vendor docs: PN Level 2 cert page |
| T06-S022 | https://www.strongfirst.com/certifications/sfg-i-kettlebell-instructor-information/ | surrogate_primary | 2026-05-23 | StrongFirst | vendor docs: SFG I cert requirements |
| T06-S023 | https://cimspa.co.uk/membership-products/personal-trainer-practitioner/ | surrogate_primary | 2026-05-23 | CIMSPA (.co.uk) | association: UK PT practitioner standard |
| T06-S024 | https://www.mdpi.com/2075-4663/9/2/32 | surrogate_primary | 2026-05-23 | Sports (MDPI open-access) | vendor docs (repetition continuum re-examination) |
| T06-S025 | https://www.westside-barbell.com/blogs/the-blog/periodization-of-training | surrogate_primary | 2026-05-23 | Westside Barbell | supplier: conjugate/periodization blog |
| T06-S026 | https://link.springer.com/article/10.1186/s12970-021-00412-w | surrogate_primary | 2026-05-23 | JISSN / Springer | vendor docs (creatine misconceptions evidence review) |
| T06-S027 | https://blog.nasm.org/general-adaptation-syndrome-explained | surrogate_primary | 2026-05-23 | NASM | vendor docs: GAS explainer |
| T06-S028 | https://blog.nasm.org/excess-post-exercise-oxygen-consumption | surrogate_primary | 2026-05-23 | NASM | vendor docs: EPOC explainer |
| T06-S029 | https://rpstrength.com/blogs/articles/training-volume-landmarks-muscle-growth | surrogate_primary | 2026-05-23 | RP Strength | vendor docs: MEV/MAV/MRV volume landmarks |
| T06-S030 | https://www.nsca.com/store/product-detail/BOOK/2275/9781718210868 | surrogate_primary | 2026-05-23 | NSCA | vendor docs: NSCA Essentials 4th ed product page |
| T06-S031 | https://insurefitness.com/personal-trainer/business/legal-requirements/ | surrogate_primary | 2026-05-23 | Insure Fitness | supplier: PT legal requirements 2026 guide |
| T06-S032 | https://www.fitlegally.com/blogs/news/does-hipaa-apply-to-personal-trainers | surrogate_primary | 2026-05-23 | Fit Legally | supplier: HIPAA scope-of-practice analysis |

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## Part 1 — Tier 1 Core Terms (30 entries)

<!-- Tier 1 = terms every professional uses daily; outsiders routinely misuse -->

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### T1-01 Progressive Overload (渐进超负荷)

**Definition:** Systematically increasing training stress — via load, volume, frequency, density, or technique — so the neuromuscular system is forced into new adaptation. The foundational mechanic of all effective strength and hypertrophy programming.

**Outsider tell:** Outsiders think "overload" means lifting the heaviest possible weight every session. Insiders know overload is *relative* — even one extra rep at the same weight counts.

**Usage:** "We progressed from 3×8@70 kg to 3×10@70 kg before adding load — that's progressive overload via rep accumulation." evidence: [T06-S003]

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### T1-02 Periodization (周期训练)

**Definition:** The systematic planning of training into structured phases (macro/meso/microcycle) that vary volume and intensity to peak performance and prevent stagnation. Four main models in practice: linear, undulating (DUP), block, and conjugate.

**Sub-types:**
- **Linear** — volume decreases, intensity increases over weeks; best for beginners evidence: [T06-S012]
- **Undulating (DUP)** — rep ranges vary *within the week*; allows multiple quality targets evidence: [T06-S012]
- **Block** — sequential accumulation → transmutation → realization blocks; popularized by Issurin evidence: [T06-S012]
- **Conjugate** — concurrent quality development; max-effort and dynamic-effort days within the same week (Westside Barbell model) evidence: [T06-S025]

**Outsider tell:** Outsiders think periodization just means "changing your workout every month." Insiders know it requires specific, quantified manipulation of acute variables with intentional phase goals.

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### T1-03 RPE (Rate of Perceived Exertion / 主观疲劳感)

**Definition:** A subjective intensity scale. The Borg 6–20 RPE scale (1970s) rates effort from 6 (no exertion) to 20 (maximal). The CR-10 (Borg Category-Ratio 10) scale rates 0–10 and underpins the Session-RPE method. In strength training, a 1–10 resistance-training RPE directly maps effort: RPE 10 = no reps left, RPE 8 = 2 reps left.

**Session-RPE (Foster method):** CR-10 rating × session duration in minutes = training load in arbitrary units. Validated across sports for internal load monitoring. evidence: [T06-S007]

**Outsider tell:** Outsiders confuse RPE with heart-rate zones ("Zone 2 = RPE 5"). They're related but distinct: heart rate lags; RPE captures total systemic effort including neural fatigue.

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### T1-04 RIR (Reps in Reserve / 预留次数)

**Definition:** The number of additional reps you could have performed before concentric failure at a given weight. RIR 0 = failure; RIR 2 = stopped 2 reps short. Inverse proxy for RPE: RIR 2 ≈ RPE 8. Used for autoregulation in daily undulating and velocity-based training. evidence: [T06-S007]

**Outsider tell:** Beginners systematically underestimate RIR (think they're at RIR 2 when they're at RIR 6+); research shows training to near-failure (RIR 0–3) is necessary for maximal hypertrophic stimulus.

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### T1-05 1RM (One-Repetition Maximum / 最大力量)

**Definition:** The maximum load a client can lift for exactly one full repetition with proper form. Serves as the reference denominator for intensity prescription (e.g., "work at 75% 1RM"). Can be tested directly or estimated via submaximal prediction equations (Epley, Brzycki, Lander formulas). evidence: [T06-S024]

**Outsider tell:** Outsiders think 1RM testing is dangerous for all clients. In supervised settings with appropriate screens, it is safe for most healthy adults; the risk is in *untrained* 1RM testing without proper warm-up protocol.

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### T1-06 Hypertrophy (肌肉肥大)

**Definition:** Increase in the cross-sectional area of individual muscle fibers (myofibrillar and sarcoplasmic). Primary mechanical drivers: mechanical tension, metabolic stress, muscle damage. Classic rep range for hypertrophy: 8–12 reps at 60–80% 1RM, though research now supports a wide effective rep range (6–30) if taken near failure. evidence: [T06-S024]

**Outsider tell:** Outsiders conflate hypertrophy with "getting big/bulky." Hypertrophy is a cellular process measurable by MRI; visible size depends on body-fat levels and starting point.

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### T1-07 DOMS (Delayed Onset Muscle Soreness / 迟发性肌肉酸痛)

**Definition:** Muscular pain and stiffness peaking 24–72 hours after unaccustomed or eccentric-heavy exercise. Caused by microtrauma and subsequent inflammatory response. DOMS is *not* a reliable proxy for effective training — absence of soreness does not mean the session was unproductive.

**Outsider tell:** "No pain, no gain" — outsiders treat DOMS as the measure of a workout's quality. Insiders know DOMS declines with repeated-bout effect (RBE) and experienced trainees rarely feel sore despite heavy volume. evidence: [T06-S003]

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### T1-08 Deload (减量周)

**Definition:** A planned period (typically 5–7 days) of reduced training volume (by 40–60%) while maintaining intensity, allowing accumulated fatigue to dissipate and fitness to be expressed. Typically prescribed every 4–8 weeks depending on training age and intensity. Distinct from a rest week (full cessation). evidence: [T06-S010] evidence: [T06-S011]

**Outsider tell:** "Deload is just being lazy." Insiders know fatigue masks fitness — only after a deload is true performance gain visible. The deload is a diagnostic tool as much as a recovery tool.

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### T1-09 Training Volume (训练量)

**Definition:** Total work performed, typically quantified as sets × reps × load (tonnage) or more practically as *hard sets* per muscle group per week. Volume is the primary driver of hypertrophic adaptation over intensity in experienced trainees. evidence: [T06-S029]

**Outsider tell:** Outsiders confuse volume with workout length. A 45-minute, high-density session may have more effective volume than a 90-minute distracted gym session.

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### T1-10 MRV / MEV / MAV (最大可恢复量 / 最小有效量 / 最大适应量)

**Definition (RP Strength framework):**
- **MEV** (Minimum Effective Volume): Least sets/week still producing measurable progress.
- **MAV** (Maximum Adaptive Volume): Goldilocks zone — highest volume fully recoverable and producing best gains. Sweet spot for progressive block training.
- **MRV** (Maximum Recoverable Volume): Upper ceiling; exceeding regularly accumulates fatigue requiring deload.

These are individual, muscle-group-specific, and session-dependent. evidence: [T06-S029]

**Outsider tell:** Outsiders apply generic rep targets ("20 sets per week for chest") from internet programs. Insiders know MEV/MAV/MRV are individual and must be self-calibrated over training blocks.

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### T1-11 SRA Curve (刺激-恢复-适应曲线)

**Definition:** Stimulus → Recovery → Adaptation. After a training stimulus, performance temporarily decreases (recovery phase) before rising above baseline (supercompensation/adaptation). Timing the next stimulus to the adaptation peak drives long-term progress. Muscle groups differ in SRA timeframe; exercises with greater eccentric stretch extend SRA. evidence: [T06-S029]

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### T1-12 SAID Principle (特异性适应原则)

**Definition:** Specific Adaptation to Imposed Demand. The body adapts specifically to the type of stress applied — movement pattern, load, energy system, and rep range all shape the adaptation. Squatting makes you better at squatting, not deadlifting. evidence: [T06-S027]

**Outsider tell:** Outsiders think any hard exercise transfers to all fitness. Insiders design specificity into every programming block.

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### T1-13 GAS — General Adaptation Syndrome (一般适应综合征)

**Definition:** Hans Selye's 1936 three-stage stress-response model: (1) Alarm — initial disruption from stressor; (2) Resistance — adaptation occurs; (3) Exhaustion — prolonged stress exceeds adaptive capacity. Applied to training to model how the body cycles through fatigue and adaptation.

**Caveat:** Selye's original work used rodent pharmacological models; direct application to resistance training periodization is contested in modern literature. evidence: [T06-S013]

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### T1-14 Progressive Overload Mechanisms

**Definition:** Practical methods to apply progressive overload: (1) load increase, (2) rep increase, (3) set increase, (4) reduced rest interval, (5) improved technique/range of motion, (6) increased frequency, (7) velocity increase (same load, faster). All valid; only one needs to change per session. evidence: [T06-S003]

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### T1-15 Compound vs. Isolation Exercises (复合动作 vs 孤立动作)

**Definition:**
- **Compound** — multi-joint movements (squat, deadlift, bench press, row) recruiting large muscle groups simultaneously; highest systemic fatigue and hormonal response.
- **Isolation** — single-joint movements (biceps curl, leg extension); target specific muscles with less systemic load.

Insiders use compound lifts as the primary stimulus drivers and isolation work as accessory volume. evidence: [T06-S003]

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### T1-16 Superset / Drop Set / Rest-Pause (超级组 / 递减组 / 休息暂停)

**Definitions:**
- **Superset** — two exercises performed back-to-back with minimal rest; agonist-antagonist supersets (e.g., biceps/triceps) allow near-full recovery per muscle.
- **Drop set** — reduce load immediately after hitting failure and continue repping; extends time near failure for metabolic stress.
- **Rest-pause** — brief intra-set rest (10–20 s) to resynthesise phosphocreatine, allowing more total reps at a given load.

All are volume-compression techniques, not magic methods. evidence: [T06-S003]

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### T1-17 Time Under Tension (TUT / 肌肉张力时间)

**Definition:** Total duration a muscle is under load per set, expressed in seconds. Often prescribed as tempo notation (e.g., 3-1-2-0 = 3 s eccentric, 1 s pause, 2 s concentric, 0 s top pause). TUT is one driver of hypertrophic stimulus via metabolic stress, though total volume (sets × reps) remains the superior predictor of growth. evidence: [T06-S024]

**Outsider tell:** "Slow and controlled" is sometimes misapplied as universally superior. Heavy, fast compound lifts with high mechanical tension often outperform slow TUT isolation for overall hypertrophy.

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### T1-18 Eccentric / Concentric / Isometric (离心/向心/等长收缩)

**Definitions:**
- **Concentric** — muscle shortens under tension (lifting phase of a curl).
- **Eccentric** — muscle lengthens under tension (lowering phase); produces greatest muscle damage and extends SRA curve.
- **Isometric** — muscle produces force without length change (plank, wall sit).

Eccentric overload (using more weight than concentric 1RM via partial reps or accentuated eccentrics) is a specialized hypertrophy technique. evidence: [T06-S024]

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### T1-19 Mind-Muscle Connection (肌肉感知)

**Definition:** The attentional focus technique of directing internal attention to the target muscle during contraction. EMG studies show it increases activation in isolation exercises; less effect in heavy compound lifts where external focus (movement outcome) is superior. evidence: [T06-S003]

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### T1-20 FMS — Functional Movement Screen (功能性动作筛查)

**Definition:** A 7-test movement quality battery (overhead deep squat, hurdle step, inline lunge, shoulder mobility, active straight-leg raise, trunk stability pushup, rotary stability) developed by Gray Cook and Lee Burton. Scored 0–3 per test (max 21). Designed to identify movement compensations and asymmetries *before* programming, not to measure performance. evidence: [T06-S008] evidence: [T06-S019]

**Outsider tell:** Outsiders think low FMS scores mean a client shouldn't train. The FMS is a risk-screening tool, not a fitness test — low scores guide exercise selection within a corrective strategy, not program cancellation.

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### T1-21 Overhead Squat Assessment (OHSA / 头顶深蹲评估)

**Definition:** NASM's primary kinetic chain assessment. Client stands feet shoulder-width, arms overhead, performs 5 squats while assessed from anterior, lateral, and posterior views. Identifies overactive/underactive muscle pairs via compensatory deviations (forward lean, heels rise, knees cave/bow, arms fall). evidence: [T06-S008]

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### T1-22 Kinetic Chain (动力链)

**Definition:** The interconnected segments (joints, muscles, nerves) that work in sequence to produce movement. Disruption at one link (e.g., limited ankle dorsiflexion) creates compensatory stress up or down the chain (e.g., knee valgus, lumbar flexion). Central concept in movement assessment and corrective exercise. evidence: [T06-S008]

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### T1-23 Upper Cross Syndrome (上交叉综合征)

**Definition:** Janda's postural pattern: overactive/tight pectorals and upper trapezius cross with underactive/lengthened deep neck flexors and lower trapezius/serratus. Results in forward head posture, rounded shoulders, thoracic kyphosis. Common in desk workers. evidence: [T06-S001]

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### T1-24 Lower Cross Syndrome (下交叉综合征)

**Definition:** Janda's postural pattern: overactive/tight hip flexors and lumbar erectors cross with underactive/lengthened glutes and abdominals. Results in anterior pelvic tilt, lumbar hyperlordosis. The dominant posture for sedentary populations. evidence: [T06-S001]

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### T1-25 Pelvic Tilt — Anterior / Posterior (骨盆前倾/后倾)

**Definitions:**
- **Anterior pelvic tilt (APT)** — ASIS drops below PSIS; associated with LCS, hip flexor tightness, inhibited glutes.
- **Posterior pelvic tilt (PPT)** — PSIS drops below ASIS; associated with hamstring tightness, inhibited hip flexors; common in endurance athletes and older adults.

Both alter spinal loading and affect lower-extremity alignment in squat-pattern movements. evidence: [T06-S001]

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### T1-26 Valgus / Varus (膝外翻/内翻)

**Definitions:**
- **Knee valgus** — knees collapse inward (medial); associated with weak hip abductors and external rotators, overpronating feet, APT.
- **Knee varus** — knees bow outward (lateral); less common; associated with lateral dominance, PPT.

Both are movement compensations identified in OHSA and corrected via inhibit-lengthen-activate-integrate corrective protocol. evidence: [T06-S001]

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### T1-27 SMR — Self-Myofascial Release (自我筋膜放松)

**Definition:** Applying external pressure (foam roller, lacrosse ball, massage stick) to soft tissue to reduce neural tension in overactive muscles via autogenic inhibition (Golgi tendon organ stimulation). Used as Phase 1 of the NASM corrective continuum before static stretching and activation. evidence: [T06-S001]

**Outsider tell:** "Foam rolling breaks up scar tissue." This is mechanically implausible. The actual mechanism is neurological (GTO-mediated inhibition), not structural tissue remodeling.

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### T1-28 PNF Stretching (本体感觉神经肌肉促进)

**Definition:** Proprioceptive Neuromuscular Facilitation. A stretching method exploiting reciprocal inhibition and post-isometric relaxation. Classic protocol: stretch muscle → client contracts isometrically 6–10 s → client relaxes → partner or therapist deepens stretch. Produces greater ROM gains than static stretching in research. evidence: [T06-S006]

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### T1-29 TDEE / BMR (总能量消耗 / 基础代谢率)

**Definitions:**
- **BMR** — energy required to maintain vital organ function at rest in a thermoneutral, post-absorptive state. Calculated via Mifflin-St. Jeor, Harris-Benedict, or Katch-McArdle equations.
- **TDEE** = BMR × activity factor. Represents true daily caloric need including exercise, NEAT, and TEF (thermic effect of food).

**Practical note:** TDEE decreases during caloric restriction (adaptive thermogenesis), complicating deficit calculations. evidence: [T06-S003]

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### T1-30 Anabolic Window — Debunked Myth (合成代谢窗口期)

**Definition:** The historically held belief that protein consumed within 30–60 minutes post-workout dramatically enhances muscle protein synthesis. Research has largely disproven the narrow window — *total daily protein intake* is the primary determinant of hypertrophy; the "window" widens to several hours in the context of a pre-workout meal. evidence: [T06-S009] evidence: [T06-S014]

**Outsider tell:** "I have to drink my shake immediately after the workout or the gains are gone." Insiders know the urgency applies only to *fasted* training states.

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## Part 2 — Tier 2 Supporting Terms (22 entries)

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### T2-01 EPOC (运动后过量氧耗)

Excess Post-Exercise Oxygen Consumption. The elevated O₂ consumption and metabolic rate after exercise cessation, colloquially called the "afterburn effect." HIIT and heavy resistance training produce greater EPOC than LISS. Actual caloric contribution is modest (50–150 kcal); marketed magnitude is exaggerated. evidence: [T06-S004] evidence: [T06-S028]

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### T2-02 HIIT (高强度间歇训练)

High-Intensity Interval Training. Alternating bouts of near-maximal effort (85–95% HRmax) with structured rest/active-recovery intervals. Stimulates both phosphagen and glycolytic pathways. Effective for VO₂max improvement in compressed timeframes. Often confused with any fast-paced circuit training. evidence: [T06-S004]

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### T2-03 LISS (低强度匀速有氧)

Low-Intensity Steady-State cardio. Sustained aerobic effort at 50–65% HRmax for ≥30 minutes. Primarily oxidative metabolism. Lower acute fatigue cost vs HIIT; useful as active recovery or complementary fat-oxidation tool. evidence: [T06-S004]

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### T2-04 NEAT (非运动性活动产热)

Non-Exercise Activity Thermogenesis. Caloric expenditure from all non-programmed physical activity: fidgeting, walking, posture maintenance, household tasks. Can represent 200–900 kcal/day variance between individuals. NEAT suppression during caloric restriction is a key mechanism of plateau. evidence: [T06-S003]

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### T2-05 AMRAP (尽可能多的次数/轮数)

As Many Reps (or Rounds) As Possible. Used in two contexts: (a) as a set prescription to assess maximal output at a given load (diagnostic/benchmark); (b) in functional fitness (CrossFit) as a time-domain workout format. evidence: [T06-S024]

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### T2-06 EMOM (每分钟开始)

Every Minute on the Minute. A time-structured format: perform a prescribed number of reps at the start of each minute; rest for the remainder of the minute. Controls density and introduces autoregulatory rest. evidence: [T06-S003]

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### T2-07 ROM (关节活动度)

Range of Motion. The angular excursion possible at a joint through full movement. Limited ROM may indicate joint restriction, muscle tightness, or structural variance. Training through full ROM produces greater hypertrophic stimulus due to peak stretch position. evidence: [T06-S003]

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### T2-08 Motor Unit Recruitment (运动单位募集)

A motor unit = one motor neuron + all muscle fibers it innervates. Recruitment follows Henneman's size principle: slow-twitch (Type I) units recruited first, fast-twitch (Type II) recruited at higher thresholds. Training near failure ensures Type II recruitment essential for hypertrophy. evidence: [T06-S024]

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### T2-09 Overreaching / Overtraining (过度训练)

- **Functional overreaching (FOR)** — short-term performance decrement that resolves with 1–2 weeks rest; planned in competitive periodization.
- **Non-functional overreaching (NFOR)** — weeks to months to recover; performance, mood, and hormonal markers all decline.
- **Overtraining Syndrome (OTS)** — clinical diagnosis; months to years; rare in recreational clients.

Distinction matters for programming response. evidence: [T06-S027]

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### T2-10 Caloric Surplus / Deficit (热量盈余/缺口)

- **Surplus** — consuming more than TDEE; net anabolic state required for muscle accretion. Lean bulk targets +200–400 kcal/day to minimize fat gain.
- **Deficit** — consuming less than TDEE; required for fat loss. Aggressive deficits (>25% TDEE) accelerate lean mass loss. evidence: [T06-S003]

**Outsider tell (bulking):** Outsiders think "bulking" means eating everything in sight. Insiders know controlled surplus with progressive training minimizes fat gain; dirty bulk is a relic of pre-DEXA body composition feedback.

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### T2-11 Reverse Dieting (反向节食)

The practice of gradually increasing caloric intake after a prolonged deficit to restore metabolic rate, hormonal function, and NEAT without excess fat regain. Typical protocol: +50–100 kcal/week over 8–16 weeks. evidence: [T06-S003]

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### T2-12 Body Recomposition (体成分重组)

Simultaneously losing fat and gaining muscle. Physiologically possible (and most pronounced) in: (a) beginners, (b) deconditioned returnees, (c) individuals with high body-fat percentage, (d) athletes using performance-enhancing drugs. For most trained individuals, separate bulk/cut phases are more efficient. evidence: [T06-S003]

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### T2-13 Creatine Loading (肌酸冲击)

A protocol of 20 g/day creatine monohydrate for 5–7 days (divided into 4×5 g doses) to rapidly saturate intramuscular phosphocreatine stores (~20–40% increase). Followed by maintenance dose 3–5 g/day. Loading is optional — the same saturation is achieved in 3–4 weeks at maintenance dose. evidence: [T06-S026]

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### T2-14 Carb Cycling (碳水化合物循环)

Strategic variation of carbohydrate intake around training: higher on high-volume/intensity days to support performance and glycogen replenishment; lower on rest/low-activity days. Lacks robust RCT evidence in non-elite populations but widely practiced. evidence: [T06-S003]

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### T2-15 Junk Volume (垃圾训练量)

Training volume that generates fatigue without meaningful adaptive stimulus — typically performed far below failure threshold or after MRV has been exceeded. Concept popularized by RP Strength. Avoiding junk volume is as important as accumulating effective volume. evidence: [T06-S029]

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### T2-16 Reciprocal Inhibition (交互抑制)

Neurological reflex: contraction of an agonist triggers inhibition (relaxation) of its antagonist via spinal Ia interneurons. Applied in active/PNF stretching and corrective exercise programming. Altered reciprocal inhibition (ARI) occurs when the antagonist fails to properly inhibit, contributing to movement dysfunction. evidence: [T06-S001]

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### T2-17 Trigger Point (扳机点)

Hyperirritable, taut bands within skeletal muscle that produce referred pain patterns on compression. Distinct from general muscle soreness. Treated via SMR, dry needling, or manual therapy. Trigger points may indicate overuse patterns addressable by corrective programming. evidence: [T06-S001]

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### T2-18 DOMS (see Tier 1 T1-07 for full entry)

Cross-reference: Delayed Onset Muscle Soreness — distinct from trigger points and acute muscle strain. evidence: [T06-S003]

---

### T2-19 Toning — The Outsider Myth (塑形迷思)

"Toning" has no physiological definition. Muscles either hypertrophy or atrophy — they do not "tone." The aesthetic result called "toned" is achieved by reducing body-fat percentage (revealing underlying muscle) combined with sufficient hypertrophy to give shape. Light weights for high reps does not produce a qualitatively different muscle type. evidence: [T06-S027]

---

### T2-20 Muscle Confusion — The Outsider Myth

Marketing term popularized by P90X. The claim: frequently changing exercises prevents the body from "adapting" and forces more growth. Reality: muscles adapt to *load* and *volume*, not exercise variety. Constant exercise rotation disrupts skill acquisition and makes progressive overload harder to track. The valid underlying principle is variation within a structured periodization block. evidence: [T06-S027]

---

### T2-21 Core — Insider vs. Outsider

**Outsider definition:** The abs; doing crunches.
**Insider definition:** The entire trunk musculature — transverse abdominis, multifidus, pelvic floor, diaphragm, internal/external obliques, erector spinae. "Core stability" refers to the ability to maintain spinal neutrality under load, not the ability to do sit-ups. evidence: [T06-S003]

---

### T2-22 Cardio — Insider vs. Outsider

**Outsider definition:** Treadmill, elliptical, "anything that raises heart rate."
**Insider distinctions:** Aerobic (sustained, oxidative, <75% HRmax), Anaerobic (glycolytic bursts), HIIT (interval-based high intensity), LISS (steady-state low intensity), NEAT (incidental), EPOC (post-exercise). Different modalities serve different physiological functions and programming purposes. evidence: [T06-S004]

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## Part 3 — Standards (8 entries)

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### ST-01 ACSM GETP 11th Edition (ACSM运动测试与处方指南第11版)

**Full title:** *ACSM's Guidelines for Exercise Testing and Prescription*, 11th ed. (Wolters Kluwer, 2022). Primary clinical-fitness reference for exercise professionals. Updated risk stratification algorithm that replaced prior risk-factor scoring with a tripartite screen: (1) current physical activity level, (2) chronic disease presence/symptoms, (3) desired exercise intensity. evidence: [T06-S003]

---

### ST-02 NSCA ESTC 4th Edition

**Full title:** *Essentials of Strength Training and Conditioning*, 4th ed. (Human Kinetics, 2016). Editors: Haff & Triplett. The CSCS exam primary reference. Covers biomechanics, bioenergetics, endocrine adaptations, program design, testing/evaluation, and facility management. evidence: [T06-S030]

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### ST-03 NCCA Accreditation (NCCA认证)

National Commission for Certifying Agencies. Gold-standard accreditation body for health/fitness certifications. Requirements: psychometrically validated exam, defined competency domains, continuing education framework, written policies. NASM CPT, NSCA CSCS, NSCA-CPT, ACE CPT, ACSM CEP are all NCCA-accredited. evidence: [T06-S001]

---

### ST-04 PAR-Q+ (身体活动准备问卷+)

**Physical Activity Readiness Questionnaire for Everyone.** Seven-question general health screen + follow-up chronic disease module. The 2025 version is available at ePARmed-X+. Replaces physician pre-clearance as default pre-exercise screen for low-to-moderate intensity; those with YES answers to disease-specific questions may require the ePARmed-X+ medical evaluation. evidence: [T06-S005]

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### ST-05 ACSM Risk Stratification Algorithm

ACSM 11th ed. algorithm triages clients before testing/prescription: (a) currently active + no known disease + asymptomatic → begin light-moderate exercise without medical clearance; (b) known cardiovascular/metabolic/renal disease or symptomatic → require medical clearance before vigorous exercise. Significantly reduced barriers to exercise initiation vs. prior editions. evidence: [T06-S003]

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### ST-06 FMS Scoring System

Seven tests scored 0–3 (0 = pain; 1 = cannot complete; 2 = completes with compensation; 3 = completes correctly). Max score = 21. A composite score ≤14 is associated with higher injury risk in some populations. Asymmetry scores (left/right difference ≥1 point) may be more clinically meaningful than total score. evidence: [T06-S008] evidence: [T06-S019]

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### ST-07 RPE Scales — Three Versions

| Scale | Range | Context |
|-------|-------|---------|
| Borg 6-20 | 6 (no exertion) to 20 (max) | Cardiovascular exercise; approximates HR/10 |
| CR-10 (Borg) | 0–10 | Resistance training, pain, breathlessness |
| Session-RPE (Foster CR-10 modified) | 0–10 × minutes | Total session load; multiply CR-10 × duration |

evidence: [T06-S007]

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### ST-08 NASM OPT Model (最优表现训练模型)

Optimum Performance Training. A 3-phase / 6-level progressive framework developed by Dr. Mike Clark. Phases: (1) Stabilization Endurance → (2) Strength Endurance → (3) Hypertrophy → (4) Maximal Strength → (5) Power → (5b) Maximal Power. Trainers match client's current ability to the appropriate phase. Underpins NASM CPT, CES, and PES curricula. evidence: [T06-S001]

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## Part 4 — Regulations (8 entries)

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### R-01 Scope of Practice (执业范围)

Personal trainers are legally and ethically bounded to: exercise program design, fitness assessment, motivational coaching, and general wellness guidance. Outside scope: medical diagnosis, clinical nutrition prescription (in most jurisdictions), injury rehabilitation (without PT supervision), and psychological counseling. Exceeding scope exposes trainers to liability and potential criminal prosecution. evidence: [T06-S031]

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### R-02 PT Licensing — US (美国执照要求)

No federal licensing requirement for personal trainers in the US as of 2026. Louisiana and DC have proposed or enacted limited registration requirements. Industry relies on voluntary certification (NCCA-accredited preferred) rather than statutory licensure. Individual facility employers set their own certification requirements. evidence: [T06-S031]

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### R-03 HIPAA and Personal Trainers (HIPAA与私人教练)

Personal trainers are generally *not* HIPAA-covered entities. HIPAA applies if a trainer: (a) works within a covered healthcare entity, (b) submits insurance claims, or (c) participates in an employer's group health plan wellness program. In practice, trainers should treat client health information with confidentiality but are not subject to HIPAA audit in stand-alone personal training contexts. evidence: [T06-S032]

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### R-04 Liability Insurance (职业责任险)

Most certification bodies and gyms require trainers to hold current professional liability (errors & omissions) insurance. Minimum recommended coverage: $1–2M per occurrence, $2–3M aggregate. General liability insurance covers third-party property/bodily injury; professional liability covers claims of negligent instruction. evidence: [T06-S031]

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### R-05 AED / CPR Requirements (AED/CPR要求)

No universal federal AED/CPR mandate for personal trainers. State law varies: California requires CPR certification for gym employees. All major certifying bodies (NASM, NSCA, ACE, ACSM, ISSA) require current CPR/AED certification as a condition of initial and renewal certification. OSHA Bloodborne Pathogens standard applies to trainers rendering emergency first aid. evidence: [T06-S018]

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### R-06 Independent Contractor vs. Employee (独立承包人与雇员)

Critical legal/tax distinction. IRS test criteria (behavioral control, financial control, relationship type) determine classification. Misclassification exposes gym and trainer to payroll tax liability, benefit claims, and labor law violations. Trainers operating as ICs carry their own insurance; employees may be covered under employer policies. evidence: [T06-S031]

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### R-07 全民健身条例 (China National Fitness Regulations)

State Council regulation governing fitness service provision in China. 2021–2025 national fitness plan targets expanded public fitness infrastructure. Key update: as of July 2021, water-level vocational qualification certificates for fitness trainers were removed from the mandatory national certification directory — industry shifted toward competency-based credentials (CBBA, 国家体育总局人力资源开发中心健身教练职业能力培训证书). Some municipalities (Shanghai) still require proof of certification for gym employment. evidence: [T06-S015] evidence: [T06-S016] evidence: [T06-S017]

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### R-08 Informed Consent and PAR-Q (知情同意与筛查)

Trainers are required by professional standards (and often contractually by facilities) to obtain signed informed consent documenting: (a) risks of exercise, (b) client's right to withdraw, (c) emergency procedures, and (d) trainer's scope of practice limitations. PAR-Q+ completion precedes informed consent and flags clients requiring medical clearance. evidence: [T06-S005] evidence: [T06-S031]

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## Part 5 — Certifications (14 entries)

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### C-01 NASM-CPT

National Academy of Sports Medicine Certified Personal Trainer. NCCA-accredited. Prerequisites: high school diploma + current CPR/AED. Curriculum centers on OPT model and corrective exercise. Renewal: 2.0 CEUs every 2 years. Strong market penetration in commercial gym sector. evidence: [T06-S001]

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### C-02 NSCA-CSCS

National Strength and Conditioning Association Certified Strength and Conditioning Specialist. NCCA-accredited. Prerequisites: bachelor's degree (or enrolled senior year) in relevant field + CPR/AED. Gold standard for working with athletic populations. 3-year renewal cycle. evidence: [T06-S002]

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### C-03 NSCA-CPT

National Strength and Conditioning Association Certified Personal Trainer. NCCA-accredited. No degree requirement. More evidence-based/science-heavy curriculum than NASM; preferred by academic and research-adjacent trainers. 3-year renewal cycle. evidence: [T06-S002]

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### C-04 ACE-CPT

American Council on Exercise Certified Personal Trainer. NCCA-accredited. Uses Integrated Fitness Training (IFT) model. Strong consumer brand recognition. 2-year renewal, 20 hours CECs. evidence: [T06-S003]

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### C-05 ACSM-EP (Exercise Physiologist)

American College of Sports Medicine Exercise Physiologist. Formerly CEP (Clinical Exercise Physiologist). NCCA-accredited. Prerequisite: bachelor's in exercise science or related field. Clinical focus — appropriate for trainers working in hospital wellness, cardiac rehab adjacent, or medically complex populations. 3-year renewal, 45 CECs. evidence: [T06-S003]

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### C-06 ISSA-CPT

International Sports Sciences Association Certified Personal Trainer. NCCA-accredited. Online, self-paced model. No expiration if CPR is maintained. Popular for online trainers and those balancing other careers. evidence: [T06-S001]

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### C-07 NCSF-CPT

National Council on Strength and Fitness Certified Personal Trainer. NCCA-accredited. Evidence-based curriculum with strong sport nutrition component. Often bundled with NCSF Sport Nutrition Specialist (SNS). evidence: [T06-S001]

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### C-08 NCCA (Meta-accreditor)

Not a certification itself — the accreditation body that validates certification programs meet psychometric and governance standards. NCCA accreditation is required by most major health club chains (Equinox, Gold's Gym, 24 Hour Fitness) as minimum employment standard. evidence: [T06-S001]

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### C-09 Precision Nutrition L1 / L2 (PN1/PN2)

- **PN Level 1** — Nutrition Coaching Certification. Self-paced; 21 chapter exams, ≥75% to pass. Covers behavior change, macro/micronutrient fundamentals, habit-based coaching. 2-year renewal.
- **PN Level 2** — Master Health Coaching. 20-week mentorship; no PN1 prerequisite but PN1 strongly recommended. Intensive advanced coaching and nutrition periodization.

Widely recognized by online coaching community; not NCCA-accredited (different accreditation pathway). evidence: [T06-S020] evidence: [T06-S021]

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### C-10 FMS Certification

Functional Movement Screen certification (Level 1 and Level 2) developed by Gray Cook and Lee Burton. Level 1: teaches the 7-test screen and basic corrective framework. Level 2: advanced corrective exercise programming and movement pattern diagnosis. Not a personal training license; a specialized assessment tool certification. evidence: [T06-S019]

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### C-11 StrongFirst SFG (Kettlebell Instructor)

SFG I: Weekend-format certification; physically demanding with ~25–30% failure rate. Tests: snatch test (100 reps in 5 min at bodyweight-based kettlebell), movement quality, teaching ability. Developed by Pavel Tsatsouline; centers on hardstyle kettlebell methodology. SFG II: advanced techniques and complex programming. evidence: [T06-S022]

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### C-12 CrossFit Level 1 (CF-L1)

CrossFit's entry-level coach certification. Weekend seminar + online test. Teaches CF methodology: functional movements, constantly varied programming, high intensity, community model. Not NCCA-accredited. Widely required for CrossFit affiliate employment. evidence: [T06-S001]

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### C-13 CBBA (中国健美协会证书)

Chinese Bodybuilding Association certification. Recognized by the State Sports General Administration (国家体育总局). Four levels: junior, intermediate, senior, national. Theory + practical + comprehensive assessment. Widely accepted in mainland China commercial gym sector; Shanghai requires CBBA or equivalent national credential for gym employment. evidence: [T06-S017]

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### C-14 CIMSPA (UK)

Chartered Institute for the Management of Sport and Physical Activity. UK's chartered professional body for the sport and physical activity sector. Personal Trainer practitioner status requires: Level 3 PT qualification (Ofqual-regulated) + CIMSPA membership. Employers and public sector contracts increasingly specify CIMSPA endorsement. evidence: [T06-S023]

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## Part 6 — Acronym Reference Table

| Acronym | Expansion | Context |
|---------|-----------|---------|
| CPT | Certified Personal Trainer | Credential suffix (NASM CPT, ACE CPT, etc.) |
| CSCS | Certified Strength and Conditioning Specialist | NSCA's highest PT credential |
| CES | Corrective Exercise Specialist | NASM specialization |
| PES | Performance Enhancement Specialist | NASM specialization |
| NASM | National Academy of Sports Medicine | US cert body |
| NSCA | National Strength and Conditioning Association | US cert + research body |
| ACE | American Council on Exercise | US cert body |
| ACSM | American College of Sports Medicine | US clinical exercise body |
| ISSA | International Sports Sciences Association | US online cert body |
| NCCA | National Commission for Certifying Agencies | Meta-accreditor |
| FMS | Functional Movement Screen | 7-test movement quality battery |
| RPE | Rate of Perceived Exertion | Subjective effort scale |
| RIR | Reps in Reserve | Proximity-to-failure metric |
| AMRAP | As Many Reps As Possible | Set or workout format |
| EMOM | Every Minute on the Minute | Time-domain training format |
| HIIT | High-Intensity Interval Training | Interval cardio modality |
| LISS | Low-Intensity Steady State | Sustained aerobic cardio |
| NEAT | Non-Exercise Activity Thermogenesis | Incidental daily energy expenditure |
| EPOC | Excess Post-Exercise Oxygen Consumption | Post-workout metabolic elevation |
| TDEE | Total Daily Energy Expenditure | Full caloric need |
| BMR | Basal Metabolic Rate | Resting caloric need |
| ROM | Range of Motion | Joint mobility metric |
| DOMS | Delayed Onset Muscle Soreness | Post-exercise soreness 24–72h |
| PNF | Proprioceptive Neuromuscular Facilitation | Advanced stretching method |
| SMR | Self-Myofascial Release | Foam rolling / soft tissue work |
| GAS | General Adaptation Syndrome | Selye's stress-adaptation model |
| OPT | Optimum Performance Training | NASM's phased training model |
| SRA | Stimulus-Recovery-Adaptation | Training cycle framework |
| MEV | Minimum Effective Volume | Volume landmark (RP Strength) |
| MAV | Maximum Adaptive Volume | Volume landmark (RP Strength) |
| MRV | Maximum Recoverable Volume | Volume landmark (RP Strength) |
| DUP | Daily Undulating Periodization | Intra-week periodization method |
| SAID | Specific Adaptation to Imposed Demand | Specificity principle |
| TUT | Time Under Tension | Set tempo metric |
| 1RM | One-Repetition Maximum | Max strength benchmark |
| CPR | Cardiopulmonary Resuscitation | Emergency first aid |
| AED | Automated External Defibrillator | Emergency cardiac device |
| CBBA | Chinese Bodybuilding Association | China's primary fitness cert body |
| CIMSPA | Chartered Institute for Management of Sport and PA | UK professional body |
| PAR-Q+ | Physical Activity Readiness Questionnaire for Everyone | Pre-exercise screen |

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## Part 7 — Phase 2 Interface (Expression DNA / Intellectual Lineage / Workflow Triggers)

### Expression DNA

- Lead with mechanism: explain *why* before *what* (e.g., "RPE works because neural fatigue isn't visible in heart rate")
- Use quantified examples ("RPE 8 = 2 reps left", "MEV for quads ≈ 10 sets/week for most intermediates")
- Name the outsider mistake first, then correct it — builds trust with sophisticated clients
- Distinguish levels: beginners need overload clarity; intermediate need periodization; advanced need volume landmarks and autoregulation
- Cite level of evidence when relevant: "meta-analyses support", "limited to athletic populations", "expert consensus, low RCT evidence"

### Intellectual Lineage

- **Hans Selye** (GAS, 1936) — stress-adaptation theory backbone
- **Vladimir Zatsiorsky / Boris Issurin** — block and conjugate periodization frameworks
- **Gunnar Borg** — RPE and CR-10 scales
- **Gray Cook / Lee Burton** — FMS assessment system
- **Vladmir Janda** — upper/lower cross syndrome postural models
- **Mike Clark** — NASM OPT model
- **Carl Foster** — session-RPE training load method
- **Dr. Mike Israetel (RP Strength)** — MEV/MAV/MRV/SRA volume landmark model
- **Henneman** — size principle of motor unit recruitment

### Timeliness — What Ages Fast

| Item | Shelf life | Note |
|------|-----------|------|
| ACSM risk stratification algorithm | ~5 years | Updated each GETP edition |
| China certification regulations | 1–2 years | Active regulatory flux (2021–2025) |
| PN Level 2 opening dates | Months | Rolling cohort enrollment |
| CrossFit L1 format | 2–3 years | Format has evolved |
| Creatine dosing recommendations | Stable | Evidence mature |
| Anabolic window debunking | Stable | Consensus reached |

### Workflow Triggers — When This Glossary Activates

- Client asks "what certification should I get?"
- Programming question involving periodization model selection
- Assessment reveals movement compensations (OHSA, FMS)
- Nutrition coaching adjacent discussions (scope of practice boundary)
- Client misuses: "toning," "muscle confusion," "cardio," "core," "anabolic window"
- Working with China-based gym or trainer requiring credential translation
- UK client or employer asking about professional recognition

### Cold Signals — When This Glossary Does NOT Activate

- Clinical rehabilitation (PT, OT scope)
- Sports medicine diagnosis
- Registered dietitian nutrition prescription
- Elite athletics performance optimization without coaching context
- Group fitness class design (different competency domain)
