NASM WFS key terms

A group of muscles and connective tissues forming a sling at the base of the pelvis that supports the bladder, uterus, and rectum and helps control urination and bowel function.

A voluntary contraction and relaxation of the pelvic floor muscles, typically held a few seconds and repeated, used to build strength and improve bladder control.

A widening of the gap between the two sides of the rectus abdominis along the linea alba, common during and after pregnancy, which can reduce core stability.

The band of connective tissue running vertically down the midline of the abdomen where the abdominal muscles' fascial sheaths meet and interlace.

The deepest abdominal muscle, wrapping horizontally around the trunk, which stiffens the core and assists in stabilizing the spine and pelvis before limb movement.

A breathing-based training method that uses controlled exhalation and rib expansion to lower pressure in the abdominal cavity while activating deep trunk and pelvic floor muscles.

A recurring hormonal sequence of roughly 21 to 35 days, divided into follicular, ovulatory, and luteal phases, that prepares the uterus for possible pregnancy.

The first part of the menstrual cycle, beginning with menstruation, when estrogen rises and a follicle matures in preparation for ovulation.

The roughly two-week period after ovulation when the corpus luteum produces progesterone, raising body temperature and supporting the uterine lining.

The permanent cessation of menstruation, confirmed after 12 consecutive months without a period, typically occurring between ages 45 and 55.

The transition years before menopause when hormone levels fluctuate, often bringing irregular cycles, hot flashes, and sleep changes that can affect training tolerance.

A condition of low bone mineral density and weakened bone structure that raises fracture risk, more common in postmenopausal women because of declining estrogen.

The amount of mineral, mainly calcium, packed into a given volume of bone; a key measure of bone strength that responds to load-bearing and resistance exercise.

A syndrome caused by consuming too little energy relative to training demands, impairing metabolism, menstrual function, bone health, immunity, and performance.

An interrelated set of conditions in female athletes: low energy availability, menstrual dysfunction, and reduced bone mineral density, often occurring together.

A state where the energy left after subtracting exercise expenditure is too low to support normal body functions such as hormone regulation and bone remodeling.

The absence of menstruation; in exercising women it can be secondary, meaning periods stop for three or more months after previously being regular.

Recommendations that healthy pregnant women aim for about 150 minutes of moderate-intensity aerobic activity and strength work per week, avoiding supine exercise and high fall risk as pregnancy advances.

A gradual progression back to training after childbirth, typically starting with breathing, pelvic floor, and walking work before adding load, guided by medical clearance and symptoms.

A posture in which the front of the pelvis rotates downward and the lower back arches more, often linked to tight hip flexors and weak glutes or abdominals.

The angle formed between a line from the front hip bone to the kneecap and a line from the kneecap to the shinbone; typically larger in women and linked to knee tracking.

Inward movement of the knees during squatting or landing, often driven by weak hip abductors and external rotators, and a common contributor to knee pain in women.

Targeted training of muscles such as the gluteus medius that move the leg away from the body, used to control knee alignment and reduce injury risk.

A floor exercise in which the hips are lifted from lying on the back by squeezing the glutes, strengthening the posterior chain while sparing the lower back.

Planned exercise against external or body weight to build strength and muscle; especially valuable for women to support bone density, metabolism, and functional independence.

The systematic increase of training demand over time, through more weight, reps, sets, or difficulty, needed for continued strength and bone adaptations.

A subjective 1-to-10 or 6-to-20 scale a client uses to rate how hard exercise feels, useful for setting and adjusting intensity without relying only on heart rate.

A simple gauge of exercise intensity: being able to hold a conversation suggests moderate effort, while speaking only a few words indicates vigorous effort.

The proportion of fat mass to lean mass in the body, tracked to assess health and training progress without over-relying on scale weight.

The alignment of body segments against gravity at rest and during movement, influenced by muscle balance, joint mobility, and habit.

Age-related loss of muscle mass and strength that accelerates after menopause, making resistance training and adequate protein intake important for preserving function.

Leakage of urine during actions that raise abdominal pressure, such as coughing, sneezing, jumping, or lifting, often related to pelvic floor weakness.

Applying force to bone through impact or resistance exercise, which stimulates bone remodeling and helps maintain or increase bone mineral density.

Medications that alter the menstrual cycle through synthetic hormones; they may change bleeding patterns and can affect perceived exertion and thermoregulation during exercise.

A structured pre-exercise review of health history, symptoms, medications, and pregnancy or postpartum status used to decide whether medical clearance is needed.

Written or verbal approval from a healthcare provider allowing a client to begin or continue exercise, typically required for pregnancy, recent childbirth, or certain conditions.