A

Abduction -- Movement of a limb away from middle axis of the body, such as extending arms outward at shoulder height from a
hanging-down position.

Abs -- Slang for abdominal muscles.

Absolute Strength -- Developed through heavy weight training, typically involving above the 80-85% of maximum effort for each
lift. Its 3 components are concentric, eccentric and static strength. No ergogenic aids (e.g., drugs, therapies or nutritional
products) are used in training for absolute strength, whereas such ergogens are used to acquire limit strength.

1. Concentric strength refers to the one-rep maximum for a movement.

2. Eccentric is the one-rep maximum lowering a weight under control (usually 40% more than concentric).

3. Static is the maximum holding strength in a given position (20% more than concentric).

Accommodating Resistance -- A weight training machine which, through the use of air, fluid or clutch plates in tandem with a
flywheel, controls the speed with which you are able to move. By controlling speed, the exertion you are able to deliver is
always at maximum throughout the entire range of motion of an exercise. This technology is very useful during rehabilitation,
when injuries are present, and also in sports training for speed-strength. (See Isokinetic Resistance, Variable Resistance and
Constant Resistance.)

Acetyl Coenzyme A -- Acetyl coenzyme A (acetyl CoA) is a chief precursor of lipids. It is formed by an acetyl group attaching
itself to coenzyme A (CoA) during the oxidation of amino acids, fatty acids, or pyruvate.

Acid-Base Balance -- The acid-base balance refers to the condition in which the pH of the blood is kept at a constant level of
7.35 to 7.45. The acidity of blood is kept from becoming too acidic or alkaline through respiration, buffers, and work done by
the kidney.

Acromegaly -- Acromegaly is a chronic pituitary gland disorder developing in adult life characterized by increased massiveness
of the bones, organs and other body parts and elongation and enlargement of the bones.

Actin -- Actin is one of the fibrous protein constituents of the protein complex actomyosin. It is a protein which, when combined
with myosin forms actomyosin, the contractile constituent of muscle.

Actomyosin -- Actomyosin is the system involved in muscle contraction and relaxation which is composed of actin and myosin
protein filaments.

Additives -- Substances other than a foodstuff present in food as a result of production, processing, storage or packaging.
Examples: preservatives, coloring, thickeners (gums), excipients and binders.

Adduction -- Movement of a limb toward middle axis of the body. Returning arms to the side from extended position at
shoulders.

Adenosine triphosphate (ATP) -- The body's energizer, an organic compound present in muscle fibers that is broken down
through a variety of enzymatic processes. The resultant spark of energy released stimulates hundreds of microscopic filaments
within each cell, triggering muscle contraction.

Adhesion -- Fibrous tissue holding muscles or other parts together that have been altered or damaged through trauma.

Aerobic exercise -- Activities in which oxygen from the blood is required to fuel the energy-producing mechanisms of muscle
fibers. Examples are running, cycling and skiing over distance. Aerobic means "with oxygen."

Aerobic strength -- Force produced footfall-per footfall (or moveement-per-movement) in the face of massive oxygen debt,
such as that incurred in long distance training or competition. While many factors contribute to aerobic strength, there are 6
critical components:

1. Cardiovascular endurance relates to the efficiency in getting oxygenated and nutrient-rich blood to the working muscles, and
"spent" blood back to the heart.

2. Cardiorespiratory endurance involves the efficiency of the "loop" where the blood goes from the heart to the lungs, gets rid of
water and carbon dioxide, picks up oxygen, and returns to the heart for delivery to the body.

3. Max VO2 Uptake: Maximum Volume of Oxygen Taken up by the working muscles, expressed in milliliters of oxygen per
kilogram of bodyweight per minute (ml/kg/min).

4. Stroke Volume: The volume of blood pushed out of the left ventricle with each beat

5. Ejection Fraction: The percentage of the total volume of blood in the left ventricle that's pushed out with each beat

6. Heart Rate: The number of times your heart beats during each minute.

Agonist -- A muscle directly involved in contraction and primarily responsible for movement of a body part. (Also called a prime
mover.)

Albumin -- Albumin is a type of simple protein widely distributed throughout the tissues and fluids of plants and animals.
Varieties of albumin are found in blood, milk, egg white, wheat, barley and muscle.

Aldosterone -- Aldosterone is a mineralocorticoid which functions as the primary electrolyte-regulatory steroid hormone. It is
secreted by the adrenal cortex.

Allergen -- A substance that causes an allergy or hypersensitivity.

Amino acids -- The building blocks of protein. There are 24 amino acids, which form countless number of different proteins.
They all contain nitrogen, oxygen, carbon and hydrogen.

Amino acids are

• 1) essential,
• 2) conditionally essential, or
• 3) nonessential.

• Essential aminos must be derived from food. There are eight of them: L-isoleucine, L-leucine, L-lysine, L-methionine,L-phenylalanine, L-tryptophan, L-threonine, and L-valine. Two others, L-arginine and L-histidine, are essential for children. Anexample of a "conditionally essential" amino is L-glutamine, which is not manufactured in sufficient quantity by the body during intense training, and therefore must be consumed to make up the deficit.
• Nonessential aminos are manufactured internally in the quantities the body requires during times where stress or other factors do not provboke agreater-than-normal need for them. Their names are: L-alanine, L-asparagine, L-aspartic acid, L-citrulline,L-cysteine, L-cystine, L-glutamine, L-glutamic acid, glycine, L-ornithine, L-proline, L-serine, taurine, and L-tyrosine. Some oftheir roles are:
 
L-arginine -- An essential amino for prepubescent children, arginine is converted to ornithine in the adult body. It's usually used in supplement form by adults in combination with ornithine (another amino) for growth hormone stimulation, a practice of unproven efficacy.
L-alanine -- An energy producer and regulator of blood sugar.
L-asparagine -- An important factor in the metabolic processes of the nervous system.
L-aspartic acid -- Involved in the conversion of carbohydrates to muscle energy. A building block of immune system immunoglobulins and antibodies.
L-citrulline -- Helps detoxify ammonia, a byproduct of protein metabolism.
L-cysteine -- Performs detoxification duties in combination with L-aspartic acid and L-citrulline.
L-cystine -- A major partner in tissue anti-oxidant mechanisms. Contributes to improved healing, diminished pain from inflammation, and strong connective tissue.
L-glutamine -- Lymphocytes and other white blood cells, front-line fighters in the immune system, are strongly dependent on glutamine. Glutamine also helps memory and concentration, and aids in neutralizing the catabolic effects of cortisol which is released upon strenuous exercise.
L-glutamic acid -- An important metabolic factor in energy production, brain function and the immune system. In combination with vitamin B-6, glutamic acid is converted to L-glutamine in the liver, scavenging ammonia in the process.
Glycine -- Vital for the manufacture of amino acids in the body and in the structure of red blood cells. Glucose and creatine phosphate (CP), two substances pivotal to energy production, require glycine in their synthesis process.
L-histidine -- Along with growth hormone and certain other amino acids, vital to tissue growth. Important in the production of red and white blood cells.
L-isoleucine -- One of the three branched chain aminos, so-named because of its branching molecular configuration. The other two are leucine and valine. Together, they are indispensible for muscle growht and recovery. See Branched Chaim Amino Acids(BCAAs).
L-leucine -- See L-isoleucine.
L-lysine -- Low levels can slow down protein synthesis, affecting muscle and connective tissue. Has inhibitory affect against viruses and used in treatment of herpes simplex.
L-ornithine -- see L-arginine.
L-methionine -- Removes poisonous wastes from your liver and assists in the regeneration of liver and kidney tissue.
L-phenylalanine -- Enhances learning, memory and alertness. A major element in the production of collagen, the main fibrous protein tissue in the body. Very useful for pain reduction in its modified D,L,-phenylalanine form.
L-proline -- A major ingredient in the formation of connective tissue.
L-serine -- Important for the production of cellular energy and the formation of acetylcholine, a paramount brain chemical that aids memory and nervous system function.
L-threonine -- One of the amino detoxifiers. Prevents fatty buildup in the liver. Important component of collagen.
L-tryptophan -- Stimulates secretion of serotonin, a brain chemical that has a calming effect on the body. Used in the treatment of insomnia, stress and migraines. This essential amino acid was placed in the "drug" category by the FDA in 1988, an action which rendered virtually all commercially available essential amino acid mixtures worthless. Without any one of the 8 essentials present, none of the others can function.
L-tyrosine -- Important to the function of adrenal, pituitary and thyroid glands. Elevates mood and is used in the treatment of anxiety, depression and insomnia.
L-valine -- See L-isoleucine.

Ammonia scavengers -- Combinations of certain amino acids (especially glutamic acid in combination with vitamin B-6) and
minerals that help remove ammonia from the blood. Ammonia is a toxic by-product of intense training (caused by the
breakdown of amino acids for energy) and endurance events which can accumulate to cause severe fatigue.

Anabolism -- The metabolic processes which build up body substances, that is, the synthesis of complex substances from simple
ones. Example: muscle-building. Anabolism uses the available energy generated by catabolic processes to form the chemical
bonds which unite the components of increasingly complex molecules. Anabolism is the opposite of catabolism.

Anabolic steroid -- A synthetic chemical which simulates the muscle-building properties of the male hormone testosterone.

Anaerobic exercise -- Short-term activities (usually highly intense) in which muscle fibers derive contractile energy from stored
internal compounds without the use of oxygen from the blood. These compounds include ATP, CP and Glycogen. Short bursts
of "all-out" effort, such as sprinting or weightlifting are examples of anaerobic activities. Anaerobic means "without oxygen."

Anaerobic Strength -- Musculoskeletal force output not requiring oxygen. For example, energy for Anaerobic Strength
Endurance comes principally from the glycolytic pathway. The emphasis is on repetitive muscular capacity such as required in
wrestling, tug-o-war and high repetition training (more than 20 reps) without entering the aerobic phase of muscular
energetics, and which involves the development of severe oxygen debt.
There are two general types of anaerobic strength endurance:

• 1. Speed endurance involves maintaining maximum speed over times lower than 3-4 minutes.
• 2. Strength endurance is exerting maximum muscular effort time after time with no appreciable decline in force output.

Anorexia -- Anorexia is a condition where a person experiences a loss of appetite; it is distinguished from anorexia nervosa, a
serious nervous condition where the person, experiences extreme aversion to food due to emotional reasons, resulting in life-threatening weight loss.

Antagonist -- A muscle that counteracts the agonist, lengthening when the agonist muscle contracts.

Antioxidants -- Certain nutrients, substances and vitamins and minerals that protect against free-radicals, highly unstable
molecular fragments unleashed by strenuous exercise, chemicals, polluted air, and other factors, that can cause extensive damage
to the body. Free radicals are involved in emphysema, wrinkled skin, cancer, blood clots, damage to cellular components and
DNA, as well as muscle pains, cramps, and fatigue, and a host of other ailments and diseases normally associated with ageing.
Free-radical "scavengers" (another term for antioxidants) include vitamins A, C, E, selenium, zinc, many different botanical
preparations such as pycnogenol and nordihydroguairetic acid (NDGA), glutathione, superoxide dimutase, and others. (See free
radicals.)

Atrophy -- Withering away, a decrease in size and functional ability of bodily tissues or organs, typically resulting from disuse or
disease.

ATP -- The organic compound found in muscle which, upon being broken down enzymatically, yields energy for muscle
contraction.

ATPase -- The enzyme which acts to split the ATP molecule. Three major isoforms of ATPase exist, and correspond to Type I,
Type IIa and Type IIb muscle fibers. ATPase is released from the knobby ends of the cross-bridges located on the myosin
myofilaments.

ATP/CP -- Explosive strength  with movement lasting a second or two at most (examples:  vertical jump).
 

B

Back-cycling -- Cutting back on either numbers of sets, repetitions or amount of weight used during an exercise session in order
to fully recover. An archaic phrase. A more contemporary -- and useful -- phrase is "periodization."

Beta-carotene -- A carotenoid (pigment) found in yellow, orange and deep green vegetables which provides a source of vitamin
A when ingested. This substance has been found to have antioxidant and anti-cancer properties.

Bilberry -- The active component of bilberries are the anthocyanosides. During WWII, bilberry jam became very popular
among the Allied Forces pilots because it promoted superior visual acuity, especially while flying at night. Both folklore and
studies show that bilberry extract 1) protects blood capillaries, 2) protects the heart, 3) shows excellent anti-inflammatory
action, 4) inhibits cholesterol-induced atherosclerosis, 5) inhibits serum platelet aggregation (clotting). Its chief action as an
antioxidant is its powerful synergy with Vitamin E.

Bile -- Bile is a thick, sticky fluid secreted by the liver via the bile duct into the small intestine where it aids in the emulsification of
fats, increases peristalsis and restores putrefaction. Normally the ejection of bile only occurs during duodenal digestion.

Bioflavonoids (Vitamin P) -- Water-soluble substances that appear in fruits and vegetables as companions to vitamin C. By
name, they are: citrin, rutin, hesperidin, flavone and flavonols. They increase the strength of capillaries and regulate their
permeability for the countless biochemical transfers that occur between blood and tissue. No RDA. Dietary sources: Citrus fruit
pulp, apricots, buckwheat, berries.

Biomechanics -- The study of the mechanical aspects of physical movement, such as torque, drag, and posture, that is used to
enhance athletic technique.

Biotin -- A member of the B complex vitamin family essential for metabolism of fat, protein, and vitamins C and B-12. It helps
alleviate muscle pains, eczema, dermatitis. No RDA. Dietary sources: egg yolk, liver, whole rice, brewer's yeast.

Blood Glucose -- Blood glucose (blood sugar) refers to sugar in the form of glucose. The blood sugar level in humans is
normally 60 to 100 milligrams per 100 milliliter of blood; it rises after a meal to as much as 150 milligrams per 100 milliliter of
blood but this may vary.

Blood pressure -- A measurement of the force with which blood presses against the wall of a blood vessel. Blood pressure, as
popularly used, is the pressure determined indirectly, existing in the large arteries at the height of the pulse wave.
When a blood pressure reading is taken, the systolic over diastolic value is determined. Systolic pressure is primarily caused by
the heartbeat or contraction. The diastolic pressure is taken when the heart is filling with blood between beats.

Blood -- Blood is the fluid which circulates through the heart, arteries, veins and capillaries. It is composed of red blood cells,
white blood cells and blood platelets, and an interstitial fluid called plasma. It derives its reddish color from the iron within the
hemoglobin.
Blood functions to provide nutrition and respiration for tissues located far from food and air supplies. it also transports waste
from the tissues to the excretory organs. Blood provides chemical and thermal regulation to the body and helps in preventing
infection by transporting antibodies.

BMR (Basal metabolic rate) -- The rate at which the body burns calories while at complete rest -- lying down but not sleeping
-- over a 24 hour period.

Bodybuilding -- The application of training sciences -- particularly nutrition and weight training -- to enhance musculature and
physical appearance.

Bodyfat -- The percentage of fat in the body. In bodybuilding, the lower the percentage, the more muscular the physique
appears.

Boron -- Boron is a non-metallic earth element. It is required by some plants as a trace element and occurs as a hard crystalline
solid or as brown powder. Boron forms compounds such as boric acid or borax. Taken as a supplement, it shows decidedly favorable anti-osteoporosis activity. Despite its widespread use as a bodybuilding supplement, there is no evidence that it has anabolic properties among otherwise healthy persons.

Branched chain amino acids (BCAA) -- The amino acids L-leucine, L-isoleucine and L-valine, which have a particular
molecular structure that gives them their name, comprise 35 percent of muscle tissue. The BCAAs, particularly L-leucine, help
increase work capacity by stimulating production of insulin, the hormone that opens muscle cells to glucose. BCAAs are burned
as fuel during highly intense training, and at the end of long-distance events, when the body recruits protein for as much as 20
percent of its energy needs.

Brewer's yeast -- A non-leavening yeast used as a nutritional supplement for its rich content of vitamins (particularly B complex),
minerals and amino acids.

Bromelain -- A protein-splitting enzyme in pineapple juice. Used to reduce inflammation and edema and accelerate tissue repair.
Pineapple eaten fresh is the best source.

Buffed -- Slang for good muscle size and definition.

Bulking up -- Gaining body weight by adding muscle, bodyfat or both.

Bursitis -- Bursitis is an inflammation of a bursa, the fluid sac located between joints for padding and lubrication.
 

 C

Caffeine -- A chemical occurring in coffee, black tea and cola drinks with an ability to stimulate the nervous system. In small
amounts, it can create mental alertness. In larger amounts