Insertion Loss and Return Loss in Plain Terms
Insertion loss is the light lost through a connection, in dB. Lower is better: 0.20 dB means about 4.5% of the light is lost. Return loss is how strongly the connection reflects light back toward the source, also in dB, and here higher is better: 55 dB means much less reflected light than 35 dB. Reflection matters for singlemode lasers, video overlay on PON and high-speed links, which is why RL is reported for singlemode cords and usually not for multimode.
Polish drives return loss. A UPC (domed, flat contact) singlemode connector typically reflects more than an APC connector, whose 8° angle sends reflected light into the cladding. That is why APC connectors are used where reflection limits are strict.