To use the Strength
and Body Glossary simply click a letter range for the definition
you are searching for. Click Acronyms to find definitions
for commonly used acronyms.
A / B / C / D / E / F / G / H / I / J / K / L / M / N / O / P / Q / R / S / T / U / V / W / X / Y / Z / Acronyms
A
Accommodating
Resistance - Increasing resistance as lifters force increases
through range of motion. Nautilus machines are said to
provide accommodating resistance.
Activation- Activation level refers to an athletes' physiological
responses (e.g., heart rate, muscle tension, and breathing
rate) caused by the psychological processes. Each athlete
has his/her own ideal activation zone for optimal performance.
For example: Tennis players become "flat" if
activation is too low and play "tight" when
activation is too high. To be successful, elite tennis
players first identify, then learn to raise and lower their
activation level to fit the competitive demands. If a player
is too flat, they need to increase their intensity by moving
their feet before the point begins (i.e., jumping up and
down etc). However, if a player is too excited where the
physiological responses are too high, they need to learn
to relax by taking deep breaths before the point begins,
taking more time in between the points, and using words
that help them reduce their activation level (e.g., calm
down, relax, no worries, etc.).
Abdominals or "abs" - A set of eight small muscles
on the front of the torso, below the chest that help you
crunch forward and twist side to side. Swimming, rowing
and Nordic skiing work these muscles.
Abductors - Muscles of the hip that pull your legs apart.
Gluteus medius and minimus pull your legs outward. Inline
skating, skiing and dance work these muscles.
Acquired Ageing - The acquisition of characteristics commonly
associated with ageing but that are, in fact, caused by
immobility or sedentary living.
Adductors - Muscles of the inner thigh that pull your
legs together. They attach the pelvis and the femur (or
thigh bone). You use these muscles when inline skating,
skate skiing or swimming the breaststroke.
Aerobic - Literally, "with oxygen." Aerobic
metabolism is the body's cellular process of using oxygen
in the bloodstream to produce energy. Byproducts are carbon
dioxide and water (breathing and perspiration). It's great
for burning fat and strengthening your heart and lungs.
Aerobic capacity - Another term for maximal oxygen uptake
(VO2 Max)
Aerobic (cardiovascular) fitness - Reflects how much oxygen
is in the blood your heart pumps and transports to your
working muscles, as well as the muscles' efficiency in
using that oxygen.
Aerobic training - Training that improves cardio respiratory
endurance by improving the efficiency of the body's aerobic
energy-producing systems.
Aerobic training heart rate zones - Includes the three
lowest heart rate training zones: Light Intensity zone
(50-60 % HRmax), Light to Moderate Intensity zone (60-70%
HRmax) and Moderate Intensity zone (70-85% HRmax). See
also Target heart rate zone.
Ambient Heart Rate - Not really a technical term, but
you might hear it used occasionally. This is your heart
rate during the day when you aren’t really doing
anything, but it’s not truly resting either. Just
your pulse hanging around. It can still be revealing if
you take it at the same time, in the same circumstances
daily.
Amino Acids - Twenty- two basic building blocks of the
body that make up proteins.
Anabolic Steroid - Synthetic chemical that mimics the
muscle building characteristics of the male hormone testosterone.
Anaerobic - Literally, "without oxygen." In
anaerobic exercise, energy is produced without oxygen,
usually because the exercise intensity is such that the
heart and lungs can't get enough oxygen to the muscles.
Anaerobic exercise creates a byproduct called lactate,
which builds up in the muscles and causes soreness and
fatigue.
Anaerobic threshold - The physiological point during exercise
at which the muscles start using more oxygen than the body
can transport, and as a result, the work of the muscles
starts producing more lactic acid than the body can process.
Anaerobic training - Training for very fit individuals
that improves the efficiency of the body's anaerobic energy-producing
systems and can increase muscular strength and lactic acid
tolerance during high-intensity efforts.
Anti - Catabolism - Supplements such as glutamine, used
to prevent breakdown within the body, in order to promote
muscle growth.
Antioxidants - Substances such as Vitamins A, C and E
and minerals such as copper, magnesium and zinc. Believed
to destroy free radicals, which some scientists think may
not only accelerate aging but also contribute to the formation
of cancers and cataracts.
Arteriosclerosis - Hardening of the arteries due to conditions
that cause the arterial walls to become thick, hard, and
none elastic.
Artery - The blood vessels that take oxygen-rich blood
from the heart to all parts of the body.
Atherosclerosis - A disease in which the arteries progressively
narrow.
Asana - The term for any of the many poses done in yoga.
Atrophy - A decrease in muscle size.
Auxiliary - An optional exercise that may supplement a
basic exercise. Auxiliary exercises may place greater relative
intensity on a specific muscle or a head of a muscle.
Average heart rate - The heart rate (beats per minute,
or bpm) that represents the average value of heart rates
measured over a period of time, for example, during an
exercise session.
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B
Baby's Butt - Indentation between the two heads of biceps
muscles of a very muscular athlete.
Back - A large set of muscles (upper, middle and lower),
located on the back side of the torso (one of the largest
muscle sets on the body).
Back Cycling - Cutting back on either number of sets,
repetitions or amount of weight used during a exercise
session.
Ballistic stretching - A kind of stretching that advocates
bouncing to increase the amount of stretch. This is no
longer recommended as it has been found to cause muscle
tears and soreness.
Barbell - Weights attached to a long bar which requires
both hands to pick up.
Basal Metabolic Rate (BMR)-
The energy requirements necessary for maintenance of life
processes such as heart beat, breathing and cell metabolic
activities. It is the lowest rate of body metabolism (rate
of energy use) that can sustain life, measured after a
full night's sleep in a laboratory under optimal conditions
of quiet, rest and relaxation.
Basic - A principal exercise that can place greater absolute
intensity on muscles exercised relative to auxiliary exercises.
Beriberi - A vitamin deficiency disease, caused by a lack
of vitamin B1. Symptoms include irritability and fatigue,
and later, numbness in the extremities, seizures and decreased
mental ability.
Bicep - A set of two muscles running along the front side
of the upper arm which bends your arm at the elbow. Paddling
a canoe (and a kayak, to some degree) exercises your biceps.
Biomechanics - Science concerned with the internal and
external forces acting on a human body and the effects
produced by these forces.
Body mass index (BMI) - A number
that describes a body's relative weight and strongly correlates
to total body fat content in adults.
Board-lasted - Shoe construction featuring a piece of
stiff fiberboard glued to the upper and then to the mid-
and outsole. These shoes offer a lot of stability and motion
control, appropriate for the over-pronatery.
Bodybuilding - Weight training to change physical appearance.
Body Composition - The breakdown of your body make-up,
i.e. fat, lean muscle, bone and water content.
Body fat - The percentage
of your body mass that is not composed of lean muscle,
water, bones or vital organs.
Burn – As in “going for the burn” In
endurance exercise, working muscles until lactic acid build-up
causes burning sensation.
Burnout - State of being bored or tired with exercise,
frequently the result of over training or unvaried workouts.
Cross-training and rest are good remedies for burnout.
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C
Cadence - The beat, time or measure of rhythmic motion
or activity such as pedaling a bicycle. Your cadence is
the speed of your pedaling.
Calcium - The most abundant mineral found in the body,
which helps form the dense, hard materiel of bones and
teeth.
Calf - A set of two muscles located on the back of the
lower leg. Its function is to control foot motion (standing
on toes, foot rotation etc.) and to provide overall support
and balance to the entire body. Usually a very hard muscle
to develop for body builders but can be done with patience
and persistence.
Calorie (cal) - A measure
of the energy value in food and physical activity. A calorie
is more accurately termed "kilocalorie" (kcal).
See also kilocalorie.
Carbohydrate - Organic compounds containing carbon, hydrogen
and oxygen; when broken down, a major energy source for
muscular work and one of the basic foodstuffs. Two main
groups are sugars and starch. At rest, the body derives
energy almost equally from the breakdown of carbohydrates
and fats; during exercise, the main energy source depends
on the intensity of the exercise. There are two types of
Carbohydrates, simple and complex. Simple carbs (i.e. plain
sugar, sports drinks, candy) give you a very quick burst
in energy because they are digested very quickly. Complex
carbohydrates (i.e. rice, leafy greens vegetables etc.)
give you longer term energy because they take longer to
break down. Carbohydrates contain 4 calories per gram.
Carbohydrate Loading - Increase consumption of carbohydrates
in liquid or food form normally three days prior to an
endurance type event.
Cardiac- Pertaining to the heart.
Cardio respiratory - Affecting the heart and respiratory
system.
Cardio respiratory endurance - The body's ability to sustain
prolonged exercise.
Cardiovascular - Relating to or involving the heart and
blood vessels.
Cardiovascular Training - Physical conditioning that strengthens
heart and blood vessels, the result of which is an increase
in the ability for your body muscles to utilize fuel more
effectively resulting in a greater level of exercising.
Carotid Pulse- Pulse located on the carotid artery down
from the corner of the eye, just under the jawbone; common
site used for taking heart rate.
Catabolism - The breakdown of lean muscles mass, normally
as a result of injury, immobilization and poor dieting
techniques.
Cheating - Too much weight used on an exercise, therefore
relying on surrounding muscle groups for assistance in
the movement; or changing joint angles for more leverage,
as in arching back in bench press.
Cholesterol - A fat lipid which has both good and bad
implications within the human body. Good being known as
HDL and bad being LDL. Bad cholesterol is associated with
heart disease and stroke, whereas the body requires cholesterol
for the production of many steroid hormones.
Circuit Training - Going quickly from one exercise apparatus
to another and doing a prescribed number of exercises or
time on each apparatus, keeps pulse rate high and promote
overall fitness, by generally working all muscle groups
as well as heart and lungs.
Circulatory system (cardiovascular system) - The system
by which oxygen and other nutrients are delivered through
the blood to the entire body. The heart (cardiac muscle)
acts as a pump to circulate blood through the blood vessels
of the body and back to the heart.
Clean and Jerk - Olympic lift where weight is raised from
floor to overhead in two movements.
Clean and Snatch - One of two Olympic lifts where weight
is raised from floor to overhead at arms’ length
in one motion.
Complete Proteins - Proteins that contain all the essential
amino acids.
Complex carbohydrates - Starches, such as grains, breads,
rice, pasta, vegetables and beans. They get their name
from their complex, chainlike structure. During digestion,
starches are typically broken down into sugars and used
by the body for energy. Complex carbohydrates offer you
more sustained energy levels than simple carbohydrates.
Compound - An exercise that involves two or more joint
movements.
Compound Training - Sometimes called “giant sets”;
doing 3-4 exercises for same muscle, one after the other,
with minimal rest in between.
Cool-down - Rhythmic, low-intensity aerobic activities
that provide a transition period between high-intensity
aerobic work and less aerobically taxing calisthenics,
stretching or the end of the workout allowing your body
temperature and heart rate to decrease gradually.
Creatinine - A protein like substance manufactured by
your muscles (but also found in some meats) that has been
found to increase athletic performance and delay fatigue.
Gives the muscles strength and a greater ability to do
high-intensity exercise such as sprinting. Also helps buffer
the lactic acid that accumulates during high-intensity
exercise.
Creatine Phosphate - An inorganic phosphate molecule which
binds with ADP and form ADT. Produced naturally within
the body, however creatine monohydrate supplements have
helped a number of athletes boost their performances.
Cross-training - Mixing different activities into your
regular workout routine to avoid overuse injuries and to
prevent boredom. Cycling, running and swimming are 3 common
activities used to cross-train different muscle groups.
Crunches – Abdominal exercises - Sit-ups done
on the floor with legs on bench, hands behind the neck.
Curl Bar - Cambered bar designed for more comfortable
grip and less forearm strain.
Curved last - Shoe construction with a curved sole. This
shape provides cushioning and promotes inward motion. Good
for feet with rigid, high arches that under pronate.
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D
Dead Lift - One of three power lifting events (other two
are squat and bench press). Weight is lifted off floor
to approximately waist height. Lifter must stand erect,
shoulders back.
Dehydration - The abnormal depletion of body fluids, easily
detected by dark, concentrated urine. Prevented by drinking
water or sports drinks before, during and after exercise.
When you are fully hydrated, urine is plentiful, pale and
odorless.
Deltoids or "delts" - The triangular, 3-part
muscles (including the trapeziums, traps) that wrap around
the tops of the shoulders. They allow you to raise your
arms forward, backward and out to the sides, and also rotate
them inward and outward. Rowing, rock climbing and swimming
work the deltoids.
Diabetes mellitus - A disorder of carbohydrate metabolism
characterized by high blood sugar levels in the body and
the presence of sugar in the urine. Adult-onset diabetes
Also called type II diabetes or non-insulin-dependent diabetes
mellitus (NIDDM). A disease characterized by impaired insulin
secretion from the pancreas or impaired insulin action.
Dip Belt - Large heavy belt worn around hips with a chain
at each end that can be attached to a barbell plate or
dumbbell for additional resistance during certain exercises
like dips.
DOMS Delayed Onset Muscle Soreness - A condition that
is often felt after exercise, especially weight orientated,
or excessive running. Caused by the micro tears within
your muscles as part of the body rebuilding phase. Will
generally last 24 / 72 hours, with feelings felt normally
the day after exercise.
Double (Split Training) Routine - Working out twice a
day to allow for shorter, more intense workouts. Usually
performed by more advanced bodybuilders preparing for a
contest.
Dumbbell - weights attached to a short bar that can be
held in one hand. Often used in pairs.
Duration - The number of sets or number of exercises,
specifically for each muscle group. Duration may also include
number of repetitions.
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E
Electrolytes - Minerals such as sodium, potassium, calcium
and magnesium that act to keep your nerves firing and muscles
moving, especially during exercise. They are lost through
sweating and can be replaced by drinking sports/energy
drinks.
EFA's Essential Fatty Acids - Required by the body, however
only obtainable from food sources, such as flaxseed oil
and safflower oil.
Empty Calories- A term used to denote food contributing
calories that are void of significant food value and nutrients,
i.e., alcohol, simple sugars.
Endorphins - Any of a group of proteins with potent analgesic
properties that occur naturally in the brain. These are
the brain chemicals that contribute to the "runner's
high" or good feelings during and after exercise.
Endurance - Ability to resist fatigue and sustain a physical
activity or continue exerting a force over time. Includes
muscular endurance and cardio respiratory endurance.
Extension - Any movement that increases the angle between
two bones attached at the same joint. For example sit in
a chair and raise your foot up in front of you.
External obliques - Muscles running diagonally downward
and inward from the lower ribs to the pelvis that allow
you to bend forward and twist at the waist. These lie on
top of the internal obliques. The kayaking stroke uses
these muscles much more than the arms!
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F
Fartlek - Swedish for "speed play," a type of
loosely structured interval training for runners and cyclists.
It combines high-intensity segments with your regular training
pace varied at will, in order to build strength and speed.
Fast Twitch - Refers to muscle cells that fire quickly
and are utilized in anaerobic activities such as sprinting
and power lifting.
Fat- Fat is a very energy-rich compound made up of fatty
acids (the chief constituents of plant and animal fat)
Fat comes in saturated, monounsaturated, or polyunsaturated
forms. Basically, saturated fat is the kind you want to
avoid too much of, and it generally comes from animal fats.
Athletes can usually get away with eating more saturated
fats than a sedentary person, since athletes burn a whole
lot of calories during exercise.
Keep in mind though, that getting enough fat is very important
for your overall health. Fat does many things, among them
being protection of your joints, and support of your immune
system. Oils like olive and flax seed are very good sources
of Essential Fatty Acids (EFA's), where olive oil contains
one EFA, and flax seed oil contains all three (the best).
These oils however are more delicate than many other oils.
You cannot cook with flax seed oil because it will break
down in heat. You can cook with olive oil providing you
don't burn the oil and keep the temperature relatively
low. Fat has 9 calories per gram making it the most dense
macronutrient. Therefore, you should watch your fat intake
to be sure you don't consume more energy than you need.
If you do, the extra fat is undoubtedly going to become
body fat.
Fatigue- A diminished capacity for work as a result of
prolonged or excessive exertion or inadequate fuel
Flexibility - The range of motion around a joint. This
can be increased with stretching and yoga.
Flexion - Any movement that decreases the angle between
two bones attached at the same joint. For example, keep
your arm at your side and curl your forearm up.
Forearm - The part of the arm between the elbow and the
wrist, also called the lower arm. The primary function
of the forearm is to control the hand, provide grip strength,
and to control arm motion from the elbow joint.
Free Radicals - Highly reactive molecules that possess
unpaired electrons. Caused by a number of factors, look
at Antioxidants for prevention
Free weights - Weights not attached to a machine nor driven
by cables or chains. Barbells and dumbbells are examples
of free weights.
Frequency - The number of workouts per week (or unit time)
or number times a muscle group is trained per week (or
unit time).
Fructose - Often used as a sugar substitute for diabetics,
because of its low glycemic index. A healthier option than
normal sugar, as fructose comes from fruit.
Full Spectrum Amino Acids - A supplement that contains
all of the essential amino acids.
Functional - An exercise which allows one to gain motor
development or strength in a manner in which it is used
in the execution of a particular task (eg: specific sport
skill, occupational task, or daily activity).
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G
Glucagon - A hormone responsible for the regulation of
blood sugar levels.
Glucose - The basic fuel of the body, the simplest sugar
molecule and main sugar found in the blood stream. (the
usual form in which carbohydrates are assimilated by the
body.)
Gluteus maximus, medius and minimus or "glutes" -
The 3 muscles of the buttocks and hips that extend your
thighs forward and to the side (abduction) and rotate your
legs at the hips. Walking, running and climbing all work
the gluteus maximus. Side movements such as skating or
dance work the abductors.
Glycemic Index (GI) - A measuring system to find the extent
of which various foods raise the blood sugar level. The
benchmark is white bread, which has a GI of 100. The higher
the score, the greater the extents of blood sugar raise.
E.g. Dextrose scores 138 (HIGH) whereas fructose 31 (LOW).
Glycine- Glycine is the simplest of the 20 different amino
acids used as building blocks to make proteins for your
body. It is one of several amino acids known to act as
neurotransmitters, helping to pass signals from one brain
cell to another. For this reason, it is not entirely surprising
that glycine supplements may affect brain chemistry. Glycine
has shown considerable promise for the treatment of schizophrenia,
and may have other uses as well.
Dietary glycine comes mostly from high-protein foods like
meat, fish, dairy products, and legumes.
Glycogen - The form carbohydrates take when stored in
the muscles and liver.
Growth Hormone - A naturally released anabolic hormone
by the pituitary gland. It promotes muscle growth and the
breakdown of body fat for energy, unfortunately it is greatly
reduced after the age of about 20.
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H
Hamstrings -
The group of 3 muscles on the back of your thighs that
runs from the lower part of the pelvis to just below the
knees. They allow you to bend your knees and straighten
your legs at the hips. Climbing, hiking uphill, running
and cycling all work the hamstrings.
HDL- High-density lipoproteins ("good" cholesterol)
that return unused fat to the liver for disposal; HDL levels
are raised by aerobic exercise and are beneficial due to
their "removal" effect on harmful LDL (low-density)
lipoproteins.
Heart Rate- The number of times the heart beats in one
minute.
Heart Rate Zones-
- Zone 1 - Low Intensity zone: 40% - 52%
of max
Fun, comfortable pace with cardiovascular
benefits and some fat burning. Good for beginners or
people who haven't exercised in a while.
- Zone 2 - Weight Control zone: 52% - 64%
of max
65% of calories burned are fat. More intensity in this
zone strengthens your heart and works with Zone 1 in
building a good solid cardiovascular base. At least one
day per week you should work out in this zone to recover
from a relatively hard workout in the aerobic zone (next)
or higher.
- Zone 3 - Aerobic zone: 64% - 76% of max
Progressively more intense, yet not exhausting.
Look for improved breathing and blood circulation.
Great zone for fat burning, muscle strengthening, confidence-building,
and general fitness. 45% of calories burned in this
zone are from fat. More fat is actually burned in this
zone because the total number of calories is greater,
so this is the best zone for weight loss.
- Zone 4 - Anaerobic zone: 76% - 88% of max
Improves endurance and general fitness level. Pushes
your anaerobic threshold (fat-burning zone) higher,
allowing for a more efficient use of fat as an energy
source at higher intensities. Do workouts in this zone
in short spurts on only 2 - 3 days per week.
- Zone 5 - Maximal zone: 88% - 100% of max
Also known as "redline training".
Improves competitive athletic performance. In this
zone, you're are at a high risk for injury, so it's
safe to stay away from redline training unless you're
a competitive athlete.
Hormones - Regulators of various biological processes
through their ability to control the action of enzymes.
Made from proteins, such as insulin for blood sugar control,
or cholesterol for testosterone control.
Hyper kinetic Condition - A disease/illness or health
condition caused or contributed by excessive exercise.
Hyperplasia - An increase in muscle cell number.
Hypertension - Abnormally high blood pressure, usually
defined as systolic pressure higher than 140 mmHg or diastolic
pressure higher than 90 mmHg.
Hypertrophy - An increase in muscle size.
Hypoglycaemia - A common occurrence in diabetics, this
is low blood sugar levels, resulting in anxiety fatigue
and a number of other conditions including coma and death.
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I
Incomplete proteins - Proteins which are low in one or
more of the essential amino acids.
Intensity- Degree
of resistance, energy or difficulty as related to a workout.
The more intense a workout the more calories will be burned.
Also, the amount of weight used, percentage of the one
repetition maximum, or the effort used during the exercise.
Internal obliques - Muscles that run upward and inward
from the hip bones to the lower ribs, allowing you to rotate
and bend at the waist. These are located underneath the
external obliques. These muscles are used when you paddle
a kayak.
Intervals - Speed workouts, usually run on a track, with
distances and target paces decided before you run. They
typically consist of relatively short sprints of 220 yards
to 1 mile interspersed with rest periods of slower running.
Interval
Training- Deliberately alternating between brief periods
of lower and higher intensity levels during a workout;
a method used to maximize cardiovascular endurance.
Isokinetic- Contraction in which the tension developed
by the muscle while shortening at constant speed is consistent
over the full range of motion.
Isokinetic Exercise - Isotonic exercise in which there
is ACCOMMODATING RESISTANCE. Also refers to constant speed.
Nautilus and Cybex are two types of isokinetic machines,
where machine varies amount of resistance being lifted
to match force curve developed by the muscle.
Isolated or Isolation- An exercise that involves just
one discernible joint movement.
Isometric- Contraction against an immovable force; static;
a muscle contraction in which the tension increases, but
muscle length remains the same. These exercises are usually
performed against a wall or other immovable object.
Isotonic- Movement against a movable force; dynamic; a
muscle contraction in which the tension increases while
the muscle length changes (concentric: muscle shortens;
eccentric: muscle lengthens). Lifting free weights is an
example of isotonic exercise.
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J
JUST DO IT - Popular motivational phrase
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K
Kickboard - Small foam board used for short sprints to
develop leg power and speed when swimming. Held under the
chest so that the arms are not involved in the swimming
stroke.
Kilocalorie(kcal)
- A measure of the energy value in food and physical activity. "Kilocalorie" is
the more accurate term for the commonly used abbreviation "calorie." 1
kilocalorie (kcal) = 1 Calorie (Cal) = 1000 calories (cal)
To convert kcal to kilojoules (kJ), multiply the kcal value
by 4.2. See also kilojoule.
Kilojoule (kJ)
- A measure of the energy value, for example in food and
physical activity. 1 kilojoule (kJ) = 0.238 kilocalories
(kcal)See also kilocalorie.
Kilometer - Metric measurement used in athletic events.
One K equals 0.62 miles. A 10K race is 6.2 miles, and a
5K is 3.1 miles.
Kinesiology - the study of the principles of mechanics
and anatomy in relation to human movement.
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L
Lactate threshold - The point during increasingly intensive
exercise at which blood lactate begins to accumulate above
resting levels.
Lactic acid (lactate) - A byproduct of anaerobic (or high-intensity)
exercise that collects in the muscles and causes soreness,
stiffness and fatigue. Lactic acid prevents continuation
of exercise, and a good example is 400 meter runners. Watch
how they slow down during the last 100 meters of the race.
Latissimus dorsi or "lats" - the pair of fan-shaped
muscles across your middle and lower back that attach the
arms to the spine. They work to pull your arms down and
back, and give you good posture when they are toned. Rock
climbing, swimming and rowing all use these muscles.
Lean Body
Mass - Everything in the body except for fat, including
bone, organs, skin, nails and all body tissue including
muscle. Approximately 50-60% of lean body mass is water.
Ligament - A flexible, non-elastic tissue that connects
bone to bone. For example, the anterior cruciate ligament
(ACL) of the knee connects the kneecap to the femur (thigh)
and the tibia (shin). Ligament injuries can be sprains
or tears.
Lipids - All fats and fatty acids.
Lipoprotein - Fat carrying protein in the blood.
Lumbar - Lower region of you spine, vertebrates L1 to
L5. Used for bending and extending the body forward and
back, with the aid of the abdominal and erector spinae
muscles
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M
Major
Muscle Groups- When strength training, the body is broken
down into a number of Major muscle groups. Different training
methods divide the body differently, but basically the
major muscle groups include Back, chest, shoulders, abdominals,
gluteals (buttocks), front of thighs (quadriceps), back
of thighs (hamstrings), calves, front of upper arms (biceps),
back of upper arms (triceps).
Maximal exercise stress test - A test performed in laboratory
conditions, usually either on stationary bicycle or treadmill,
to measure a person's maximal oxygen uptake (VO2max). The
test also provides a measurement of the person's maximum
heart rate (HRmax).
Maximal
oxygen uptake (VO2max)- The maximum capacity for oxygen
consumption by the body during maximum exertion. Also known
as aerobic power or maximal oxygen intake/consumption.
VO2max is a commonly used descriptor of aerobic (cardiovascular)
fitness. Aerobic fitness relates to how well your cardiovascular
system works to transport and utilize oxygen in your body.
The better your aerobic fitness the higher your VO2max.
The most accurate way to receive your VO2max is to have
it clinically tested in maximal exercise stress test in
a laboratory. VO2max is usually expressed in ml*kg-1*min-1,
sometimes in ml*min-1.
Maximum Heart Rate- Theoretical maximum heart rate that
one can achieve during his or her greatest effort in exercise.
It is estimated to be 220 minus your age, but the most
accurate way of determining your individual HRmax is to
have it clinically measured in maximal exercise stress
test in a laboratory. HRmax is a useful tool for determining
the intensity of exercise.
Metabolism- The sum total of the chemical reactions in
the body at rest or during exercise.
MET- The expression of the rate of work (power output)
for the human body at rest, or a metabolic equivalent.
One MET is approximately equal to a person's metabolism
when seated and relaxed.
Micro fiber - Fabric of tightly woven polyester or nylon
fibers that offers good resistance to wind and light rain,
as well as breath ability. Shells used for high-energy,
outdoor workouts are frequently made of this lightweight
fabric.
Micronutrients
- Micronutrients are substances that are needed by the
body in very small amounts because they can not be synthesized
in the body. This means that they must be provided by the
diet. These micronutrients are essential for the body to
maintain its normal functions. Without them, the body can
not function optimally and different health problems occur.
All vitamins and most minerals are micronutrients.
Military Press - Pressing a barbell from upper chest upward
in a standing or sitting position.
Muscle - Tissue consisting of fibers organized into bands
or bundles that contract to cause bodily movement. Muscle
fibers run in the same direction as the action they perform.
Myositis - Muscular soreness due to inflammation that
often occurs 1-2 days after unaccustomed exercise. Often
referred as DOMS (Delayed onset muscle soreness)
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N
Nautilus - Isokinetic-type exercise machine which attempts
to match resistance with user's force.
Negative Reps - One or two partners help you lift a weight
up to 50% heavier than you would normally lift to finish
point of movement. Then you slowly lower weight on your
own.
Nutrients- Substance obtained from food and utilized by
the body to provide energy and promote growth, maintenance
and/or repair (for example, carbohydrates, proteins, vitamins,
minerals and water). They are necessary for all bodily
functions.
Nutrition - The sum of the processes by which an animal
or plant takes in and utilizes food substances.
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O
Obliques - Abbreviation for external obliques, the muscles
to either side of abdominals that rotate and flex the trunk.
Osteoporosis - A condition that affects especially older
women and is characterized by decrease in bone mass with
decreased density and enlargement of bone spaces producing
porosity and fragility.
Over pronation - Excessive inward foot motion during running
that can lead to injury.
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P
Pectorals or "pecs" also referred to as the
chest - The 2 pairs of medium sized muscles in the chest
that work to pull the upper arms toward or across the chest.
The pectoralis major covers the chest from the top of the
arm to the collarbone, down to the sternum and upper 6
ribs. The smaller pectoralis minor is located underneath,
and runs from mid-chest to shoulder blade. Push-ups work
the pecs!
Pellagra - A disease caused by a deficient diet or failure
of the body to absorb niacin. The disease is characterized
by scaly skin sores, diarrhea, mucosal changes, and mental
symptoms. Pellagra may develop after gastrointestinal diseases
or alcoholism.
Perceived Exertion- A self-selected subjective measurement
of an exerciser's overall level of intensity, usually described
on a scale of 1 to 10 (very, very easy to extremely hard).
An unscientific way of staying within your target heart
rate zone.
Physical Fitness- An overall measure of physical attributes
including cardiovascular endurance, muscular strength and
endurance, body composition and flexibility.
Plyometric exercise - Where muscles are loaded suddenly
and stretched, then quickly contracted to produce a movement.
Athletes who must jump do these, i.e. jumping off bench
to ground, quickly rebounding to another bench.
Power- Quick movement where the body is propelled either
upward or outward; explosive strength; performance of work
accomplished per unit of time.
Progressive Resistance - Method of training where weight
is increased as muscles gain strength and endurance. The
backbone of all weight training.
Pronation - The natural inward motion of the foot after
heel strike and before pushing off again with the ball
of the foot. Over pronation is excessive inward motion
and can lead to running injuries.
Protein - Any of numerous naturally occurring extremely
complex combinations of amino acids. Nutritionally, protein
is the ONLY nutrient that can build muscle tissue. Neither
carbs, fats, vitamins or anything else can directly build
muscle. They contribute to the body's overall energy and
well-being, but cannot reconstruct broken down muscle tissue.
Protein is made up of amino-acids (both essential and non-essential)
that are directly responsible for repairing muscle tissue.
Protein contains 4 calories per gram.
Pull - Movement toward center of body during the concentric
contraction of the target muscle.
Pull buoy - A foam flotation device designed to fit between
your legs and keep the lower part of your body afloat without
kicking. It allows you to work only your upper body and
concentrate on your swimming stroke.
Push - Movement away from center of body during the concentric
contraction of the target muscle.
Protein- A compound composed of carbon, hydrogen, oxygen
and nitrogen arranged into amino acids linked in a chain,
responsible for building and repair of tissue, hormone
production and enzyme function.
Pyruvate - A nutritional supplement that has been found
to enhance athletic performance and possibly aid in burning
fat.
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Q
Quadriceps or "quads" -
The group of 4 muscles that make up the front of the thigh.
Quads raise and lower the lower leg, (which also allows
you to push your body up from a squatted position or to
straighten the knee), and keeping them strong can help
ward off knee injuries. Cycling, skiing, running and hiking
downhill work these muscles!
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R
Recommended Daily Allowances
(RDA)- Percent or amount of proteins, fats, carbohydrates,
vitamins and minerals that should be included in the daily
diet as recommended by the United States Government. The
estimated amount of all nutrients needed daily to maintain
optimal health. The estimates vary for different conditions,
ages and disease processes. The current RDA is being revised
and will be called the Dietary Reference Intake (DRI) when
complete. It is a collaborative effort between the USA
and Canada.
Recovery Heart Rate- Heart rate taken at the end of exercise
after cool-down and stretch. The amount of time it takes
to recover to pre-exercise heart rate is an indication
of cardiovascular health
Rectus abdominis - The muscle extending the entire length
of the abdomen, from the lower 3 ribs to the top of the
pubic bone (below the navel). Works to keep you upright
and lets you bend at the waist. Strengthening this muscle
can help prevent lower back pain.
Recumbent bike - A bicycle on which you sit in a reclined
position with your back supported and your feet out in
front. It can be an indoor, stationary-type or a moving,
outdoor-style bike. It works the buttocks and hamstrings
more than upright bicycles, and unlike uprights, supports
the back.
Repetition or "rep" -
One complete exercise that includes both concentric and
eccentric movements. (A single movement, as in doing one
squat. This is going down and then going back up.) For
toning, strength and endurance, do more reps at a lower
weight.
Rep Out - Repeat the same movement over and over until
you are unable to do anymore.
Resistance training - Weight training. Training designed
to increase the body's strength, power, and muscular endurance.
Resistive cuffs and boots - Foam buoyancy devices placed
on the ankles and/or wrists to create extra resistance
for water aerobics and water running. Shown to increase
workout intensity up to 5 times.
Rest Interval - Pause between sets of an exercise, which
allows muscles to recover partially before beginning next
set.
Rest Pause Training - Training method where you press
out one difficult repetition, then replace bar in stands,
then after 10-20 second rest, do another rep, etc.
Resting Heart Rate- The number
of times the heart beats in one minute while the body is
at rest. This is best calculated by measuring your pulse
for one minute in the morning before getting out of bed.
Record this number for five consecutive days and take the
average to determine your resting heart rate. (note, if
you're over training or coming down with a cold, your resting
heart rate will jump up a few beats per minute and you
know to take it easy that day.)
Resting metabolic rate (RMR) - The body's metabolic rate
(rate of energy use) early in the morning after an overnight
fast and a full eight hours' sleep.
Rhomboids - The muscles that pull your shoulder blades
inward. They attach to the vertebrae at the base of the
neck and go diagonally to the inside edges of the shoulder
blades.
R.I.C.E. - The formula for treating an injury such as
a strain or sprain. The acronym stands for Rest, Ice, Compression
and Elevation.
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S
Set - A collection of repetitions of
a movement, such as an arm curl or a squat. A set may have
8 reps, for example. Most bodybuilders do multiple sets
of each individual exercise. (i.e. 5 sets of 10 reps of
bench press)
Shin splints - The generic term for pain in the front
of the lower leg. Most often caused by inflammation of
the tendons (tendinitis), which can result when the tendons
are subjected to too much force or repeatedly overstretched.
Running or walking on hard surfaces can contribute.
Simple carbohydrates - Sugars, such as fructose, glucose,
maple syrup and honey. So called because their chemical
makeup consists of only 1 or 2 units as opposed to complex
carbohydrates, which contain many.
Scurvy - A disease caused by a lack of Vitamin C. Symptoms
include bleeding and spongy gums, bleeding from mucous
membranes, paleness, depression and general weakness.
Slip-lasted - Shoe construction made by sewing the upper
into a sock, which is then glued directly to the mid- and
outsole without any board in between. These are flexible
shoes with lots of cushioning and little motion control
and are ideal for the under pronater.
Slow Twitch - Muscle cells that contract slowly are resistant
to fatigue and are utilized in endurance activities such
as long-distance running, cycling or swimming.
Spinning® - The Spinning program utilizes a revolutionary
stationary bike, the Johnny G. Spinner by Schwinn, which
is designed to simulate a real outdoor biking experience.
There are no computers attached to the Spinner, and the
bike has a fixed gear, racing handlebars, pedals with clips
or cages, and a seat that can adjust up and down, fore
and aft. Each Spinner also has a resistance knob that you
can use to adjust the intensity of each workout.
Spot - Assist if called upon by someone performing an
exercise.
Spot Reducing- A popular but false assumption that an
individual can "burn" fat only in desired areas.
Fat is not reduced selectively from exercised areas, but
rather from total fat stored throughout the body.
Sprain - An injury to the ligament.
Super Set - Alternating back and forth between two exercises
until the prescribed number of sets is completed.
Supination - Rolling motion of the feet onto the outer
edges. Typical of high-arched, stiff feet. Also called "under
pronation."
Static stretch - A simple muscle stretch that goes just
to the point of gentle tension and is held steadily for
several seconds without moving or bouncing.
Strain - Muscle pull; a stretch, tear or rip of the muscle
or adjacent connective tissue, such as fascia or muscle
tendon. Usually occurs from an excessive effort.
Straight last - Shoe construction with a straight shaped
sole. A straight last is appropriate for the over pronater
with a flexible, flat arch. It helps to control inward
motion.
Strength- Amount of force a muscle or muscle group can
exert against resistance.
Strength Training- Working the muscles against external
resistance to increase muscular strength, muscular endurance
or muscular power.
Stretch reflex - A protective, involuntary nerve reaction
that causes muscles to contract. Bouncing or overstretching
can trigger the reflex in which muscles are trying to protect
themselves from damage.
Sympathetic Nervous System - Part of the autonomic nervous
system that prepares the body for activity by speeding
up the heart rate.
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T
Tapering - A reduction in training intensity before a
major competition to give the body and mind a break from
the rigors of intensive training.
Target heart
rate - The ideal intensity level at which your heart is
being exercised but not overworked. The formula for obtaining
a target heart rate equals 220 minus your age x 60% - 85%,
depending on the individual's fitness goals and physical
condition. Also referred to as Training
Heart Rate Zone.
Target heart rate
zones - A range of heart rates that a person chooses to
aim for when exercising, based on their personal fitness
goals. Target heart rate zones are expressed as percentages
of a person's maximum heart rate (HRmax).
Very Light Intensity zone (40-52 % HRmax),
Light Intensity zone (53-64% HRmax),
Light to Moderate Intensity zone (65-76% HRmax),
Moderate Intensity zone (77-88% HRmax) and
Heavy Intensity zone (89-100% HRmax).
Tapering - A reduction in training intensity before a
major competition to give the body and mind a break from
the rigors of intensive training.
Taurine - Taurine is an amino acid, one of the building
blocks of proteins. Found in the nervous system and muscles,
taurine is one of the most abundant amino acids in the
body. It is thought to help regulate heartbeat, maintain
cell membranes, and affect the release of neurotransmitters
(chemicals that carry signals between nerve cells) in the
brain. Taurine's best-established use is to treat congestive
heart failure (CHF), a condition in which the heart muscle
progressively weakens. It may also be useful for hepatitis.
Meat, poultry, eggs, dairy products, and fish are good
sources of taurine.
Telemetry- The process by which the heart rate is transmitted
from a heart rate monitor chest strap to a receiver on
a piece of cardiovascular equipment or in a wristwatch
receiver.
Tendon - A flexible, non-elastic tissue that connects
muscle to bone. The Achilles tendon is the large connector
from the heel bone into the calf muscle.
Tether - Attached to a belt and then to a ladder or some
other fixed point at poolside, a tether helps you turn
a too-small pool into a swimmer's treadmill. For example,
you can have a great workout in a hotel pool or any other
pool that's too small for laps.
Thighs - A term given to the upper leg and made up of hamstrings and quads.
Threshold - The heart rate at which lactic acid begins
to build up faster than you can break it down. You should
do the bulk of your training at just below that level.
Training Heart Rate — Simply
put, the zone where you choose to train. That training
heart rate could be different from day-to-day, or the same,
depending on your goals. See Also: Target
Heart Rate Zone
Training Straps - Cotton or leather straps around wrists,
then under and over a bar held by clenched hands to aid
in certain lifts (rowing, chin-ups, shrugs, dead lifts,
cleans, etc.) where you might lose your grip before working
muscle to desired capacity.
Training to Failure - Continuing a set until it is impossible
to complete another rep without assistance.
Trapezius or "traps" - The triangular muscles
stretching across your back from the spine to the shoulder
blades and collarbone. They work with the deltoids to lift
your arms and shoulders. Good to have strong ones for carrying
a backpack!
Triceps - A set of three muscles located on the back of
the upper arms that straighten your elbows and allow you
to push your arms forward. The triceps look like a horseshoe
(an inverted U) when properly developed. You use them when
you're fly-fishing or pushing a running stroller.
Tyrosine (L-Tyrosine) - Tyrosine is an amino acid found
in meat proteins. Your body uses it as a starting material
to make several neurotransmitters (chemicals that help
the brain and nervous system function). Based on this fact,
tyrosine has been proposed as a treatment for various conditions
in which mental function is impaired or slowed down, such
as sleep deprivation and depression. It has also been tried
for attention deficit disorder (ADD).
Good sources of tyrosine include dairy products, meats,
fish, and beans.
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U
Under pronation - Another term for supination, or the
excessive outward-rolling motion of your feet. The opposite
of pronation, or inward movement.
Universal Machine - One of several types of machines where
weights are on tracks or rails and lifted by
levers or pulleys.
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V
Variable Resistance - Strength training equipment where
the machine varies amount of weight being lifted to match
strength curve for a particular exercise – usually
with a cam, lever arm or hydraulic cylinder. Also referred
to as “ACCOMMODATING
RESISTANCE.”
Vastus intermedius, lateralis and medialis - 3 of the
4 muscles of the thigh that make up the quadriceps. Strong
quads help protect your knees. The 4th muscle is the rectus
femoris. Cycling, skiing, running and hiking downhill work
these muscles!
Vitamin A - A family of fat-soluble vitamins that promote
healthy skin and teeth and good vision. Retinol is one
of the most active, or usable, forms of vitamin A. A deficiency
in Vitamin A can cause problems including night blindness,
and dry skin.
Vitamin A can be found in foods like egg yolks, milk, butter,
yellow and orange vegetables, and fish-liver oils.
Vitamin B3 / Niacinamide - Vitamin B3 is required for the
proper function of more than 50 enzymes. Without it, your
body would not be able to release energy or make fats from
carbohydrates. Vitamin B3 is also used to make sex hormones
and other important chemical signal molecules.
Vitamin B3 comes in two principal forms- niacin (nicotinic
acid) and niacinamide (nicotinamide). When taken in low
doses for nutritional purposes, they are essentially identical.
However, each has its own particular effects when taken
in high doses. High-dose niacin is principally used for
lowering cholesterol. High-dose niacinamide may be helpful
in preventing type 1 (childhood-onset) diabetes and reducing
symptoms of osteoarthritis. However, there are concerns
regarding liver inflammation when any form of niacin is
taken at high dosages.
Good food sources of niacin are seeds, yeast, bran, peanuts
(especially with skins), wild rice, brown rice, whole wheat,
barley, almonds, and peas.
Vitamin B6 - Vitamin B6 plays a major role in making proteins,
hormones, and neurotransmitters (chemicals that carry signals
between nerve cells). Because mild deficiency of vitamin
B6 is common, this is one vitamin that is probably worth
taking as insurance.
There's good evidence that adequate intake of vitamin B6
can help prevent heart disease and reduce the nausea of
morning sickness. This vitamin is also widely recommended
for premenstrual syndrome (PMS) and asthma, but there is
little evidence that it is effective for either use. When
combined with magnesium, vitamin B6 may be helpful for
autism.
Good sources of B6 include nutritional (torula) yeast,
brewer's yeast, sunflower seeds, wheat germ, soybeans,
walnuts, lentils, lima beans, buckwheat flour, bananas,
and avocados.
Vitamin C - A water-soluble vitamin that promotes healthy
teeth and gums, helps in the absorption of iron, aids in
the maintenance of normal connective tissue, and promotes
wound healing. Vitamin C also helps the body's immune system.
A deficiency in Vitamin C can cause scurvy. Vitamin C can
be found in citrus fruits and many vegetables.
Vitamin D - A fat-soluble vitamin that promotes the body's
absorption of calcium, which is essential for the normal
development of healthy teeth and bones. Vitamin D also
helps maintain adequate blood levels of the minerals calcium
and phosphorus. A deficiency in Vitamin D can lead to rickets.
Vitamin D is found in dairy products, fish, and oysters.
VO2 - Oxygen consumption/uptake by the body. Usually expressed
in ml×kg-1×min-1, sometimes in ml×min-1.
VO2 max - The largest
volume of oxygen your body can take in and assimilate.
This figure is very high in trained endurance athletes.
Volume - Total amount of work performed in a training
cycle (workout, week, month, etc). Methods of calculating
include:
- number of repetitions performed in a time period
- product of resistance and repetitions (eg: 10
reps * 100 lb = 1000 lb)
- total work (eg: 100 N * 1 m * 10 reps = 1000
J)
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W
Warm-up - Gentle, slow exercise at the beginning of a
workout to prepare muscles, heart rate, blood pressure
and body temperature for the activity.
Water dumbbells/water barbells - Flotation devices shaped
like paddles that provide extra resistance to your arm
muscles when used underwater. They can also be used to
hold you at the surface for back and leg exercises.
Watts- The expression of the mechanical rate of work (power
output) for a device, such as a cardiovascular machine.
Weight-bearing exercise - Exercise in which you support
your weight or lift weight. Lifting weights or doing weight-bearing
exercise (such as running, skiing or walking) can help
slow down the rate of bone loss and osteoporosis, and therefore
reduce fractures.
Wicking - Moisture movement by capillary action. It usually
refers to technical fabrics that move sweat away from the
skin to the outer surface of the fabric, where it evaporates.
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Y
Yoga - A system of exercises for attaining bodily or mental
control and well-being. Various forms of yoga include poses
(or asanas) for building strength and flexibility, breathing
exercises for cleansing, and/or meditation for relaxation
and stress reduction.
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Z
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Acronyms
1RM = One Repetition Maximum
AS = Assisted
BB = Barbell
BP = Bench Press
BW = Body Weight
CG = Close Grip
CB = Cable
CT = Circuit Training
DB = Dumbbell
DL = Deadlift
DOMS = Delayed Onset Muscle Soreness
Ex = Exercise
FSQ = Front Squat
GM = Good Mornings
GHR- Glute-Ham Raise
HIT = High Intense Training
IBP = Incline Bench Press
LV = Lever
OHP = Overhead Press
OHSQ = Overhead Squat
MP = Military Press
NG = Narrow Grip
PR = Personal Record
R = Resistance
Rep = Repetition
RM = Repetition Maximum
ROM = Range of Motion
RDL = Romanian Deadlift
SLDL = Stiff or Straight Legged Deadlifts
SM = Smith Machine
SL = Sled
SQ = Squat
TUT = Time under Tension
WG = Wide Grip
WT = Weight or Weighted
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