D

Depletion -- Exhaustion following a workout before the body has fully recuperated. Never train when feeling depleted.

Dehydroepiandrosterone (DHEA) -- Ruled a drug by the FDA several years ago, DHEA shows powerful

DL-Phenylalanine -- DLPA is a mixture consisting of equal parts of the D- and L-forms of phenylalanine. Phenylalanine is a
naturally occurring amino acid, discovered in 1879, essential for optimal growth in infants and for nitrogen equilibrium in human
adults. DLPA is used in the control of pain, through a mechanism believed to involve a sparing effect on opiate-like substances
naturally secreted by the brain (i.e., endorphins and enkephalins).

DNA (Deoxyribonucleic acid) -- A complex protein present in the nuclei of cells.The chemical basis of heredity and carrier of
genetic programming for the organism.

Double split training -- Working out twice a day to allow for shorter, more intense workouts. (See Variable split).
 

E

Eccentric contraction -- Muscle lengthens while maintaining tension.

Eicosapentaenoic acid (EPA) -- A fatty acid found in fish and fish oils which is believed to lower cholesterol, especially
cholesterol bound to low density lipoproteins (LDL).

Ejection fraction -- The percentage of blood inside the hearts left ventricle that is pushed out into the body after contraction. The
average training athlete, working at 80 percent maximum, ejects about 75%. This factor is positively effected by either anaerobic
or aerobic training.

Electrolytes -- Minerals such as sodium, potassium, chloride, calcium and magnesium that provide conductivity functions for fluid
passage (osmosis) through cellular membranes. Electrolytes are molecules that dissociate into cations or anions (see ion) when
fused or in solution, thus capable of conducting electricity.

Electron microscope -- A microscope that uses electrons instead of visible light to produce powerfully-magnified images of
objects smaller than the wavelengths of visible light. Electron microscopy has greatly advanced sports science by unfolding the
subcellular dynamics of energy and contractile processes, and how they are effected by specific types of training. This has
allowed trainers to develop better programs of training for greater strength, endurance or hypertrophy (based on precise applications of training stress).

Endocrine -- endocrine refers to a secretion that flows directly into the bloodstream. It is the opposite of exocrine.

Endocrine glands -- Organs which secrete hormones into the blood or lymph systems to regulate or influence general chemical
changes in the body or the activities of other organs. Major glands are the thyroid, adrenal, pituitary, parathyroid, pancreas,
ovaries and testicles.

Endorphins -- Brain chemicals that ease or suppress pain. D,L-phenylalanine, an amino acid, intensifies and prolongs the effects
of these natural painkillers.

Energy transfer systems efficiency -- The ability of your body to continually synthesize ATP under aerobic or anaerobic
conditions.

Enzymes -- Enzymes are a type of chemical ferment-protein secreted by or contained within cells, which act as catalysts to
induce chemical changes in other substances without being changed themselves. Enzymes are specific in their actions, acting only
on specific substances called substrates. They are present in the digestive fluids and in many of the tissues, and are capable of
producing in small amount the transformation on a large scale of various compounds. They are divided into six main groups:
oxidoreductases, transferases, hydrolases, lyases, isomerases and ligases.

• Proteases such as renin and pepsin aid in breaking down the bonds between amino acids and proteins.
• Lipase is a fat-splitting enzyme which causes the hydrolysis of fats into glycerin and fatty acids.
• Bromelain, another protease found in abundance in the pineapple plant, is a milk-clotting enzyme.
• Papain is a mixture of enzymes. Its chief function is in digesting protein, and is often referred to as "vegetable pepsin" because it contains enzymes similar to pepsin.
• Betaine hydrochloride is a complex of betaine and hydrochloride. Betaine is a chemical used in the manufacture of several products. But betaine hydrochloride is used by humans as a gastric acidifier, important in digestion.
• Amylase is an enzyme responsible for aiding in the digestion of starches, glycogen and other simple carbohydrates into glucose and maltose.
• Cellulase breaks down the tough fiberous cell walls of plant foods, thereby allowing you to digest, absorb and assimilate the contents of the plant cells more efficiently and completely. An added benefit is that there will be less undigested food entering your colon where they would be subject to attack by putrefactive bacteria.

Estrogen -- Estrogen, the female hormone, is a generic term for estrus-producing steroid compounds which are formed by the
ovaries, placenta, testes, and adrenal cortex. They can also be isolated from plants or produced synthetically.
Besides stimulation of secondary sexual characteristics, they exert systemic effects, such as growth and maturation of long
bones. Estrogens are used therapeutically in any disorder attributable to estrogen deficiency, to prevent or stop lactation, to
suppress ovulation, and to ameliorate carcinoma of the breast and of the prostate. Estrone and estradiol, both estrogens, induce
the growth of female genital organs and stimulate the changes characteristic of the estrus cycle.
 

F

Fast-twitch fibers -- White muscle cells that fire quickly and are utilized in strength-dependent anaerobic activities such as
sprinting and powerlifting.

Fat -- One of the three basic foodstuffs (along with carbohydrates and protein). The most concentrated source of energy in the
diet, furnishing twice the calories of carbs or proteins. The components of fat are fatty acids -- saturated or unsaturated.
Saturated fatty acids are generally solid at room temperature and are derived primarily from animal sources. Unsaturated fatty
acids, on the other hand, are usually liquid and come from vegetable, nut, or seed sources.
Fat deposits surround and protect organs such as the kidneys, heart and liver. Fats are the primary substance of adipose tissue.
A layer of fat beneath the skin, known as subcutaneous fat, insulates the body from environmental temperature changes thereby
preserving body heat.

Fat-Soluble Vitamins -- The fat-soluble vitamins are vitamin A, vitamin D, vitamin E, and vitamin K. They are vitamins which can
be dissolved in fats or fatty tissue.

Fat (total) -- Total fat describes the fat consumed from both saturated and unsaturated sources, High intake of total dietary fat
increases risk of obesity, some types of cancer, and possibly gallbladder disease.

Fatigue -- State of decreased capacity for work due to previous workload.

Fatty acid -- One of the building blocks of fat. Used as fuel for muscle contractions. Fatty acids aid in oxygen transport through
blood to all cells, tissues, and organs. They help maintain resilience and lubrication of all cells, and combine with protein and
cholesterol to form living membranes that hold body cells together. They break up cholesterol deposits on arterial walls, thereby
preventing arteriosclerosis. Fatty acids are necessary for the function of the thyroid and adrenal glands.

Fiber (muscle) -- The long and string-like muscle cells which contract to produce strength. They range from microscopic size to
one foot long. There are several hundred to several thousand individual groups (fasciculi) of fibers in each major muscle
structure. These groups are something like pieces of string bound tightly together inside a protective sheath.

Fiber (dietary) -- The part of plant food that is not digested by the human body, such as the husk of whole grains and the skin of
an apple. Healthy intestines and regular elimination require adequate fiber, generally provided by complex carbohydrates. A diet
low in fiber is associated with constipation, intestinal disorders, varicose veins, obesity and heart disease.

Fitness -- A layman's definition of fitness may be as follows: "Your ability to meet the exigencies of your lifestyle with ease -- and
room to spare for life's little emergencies." Thus, what constitutes "fitness" for one person isn't necessarily fitness for our dog.
Each subject needs a different level of fitness than do another because the demands of their lifestyles are different.
Listed below are the traditionally identified components of fitness and a down-to-Earth definition of each. The best methods for
augmenting each fitness component are also mentioned. No single technology works best alone. An "integrated" approach which
incorporates several (or all) of the available technologies is best.

• Limit Strength: How much musculoskeletal force the subject can generate for one all-out effort. The most effective means of increasing limit strength is through progressive resistance training. Research indicates that 3-8 repetitions with 80-90 percent of maximum load works best. "Periodizing" their training intensity bodypart-per-bodypart (i.e., exercise- per-exercise) is essential because of the high likelihood of overtraining (cumulative microtrauma). Various therapeutic modalities as well as other techniques and supplements also have shown effectiveness in improving limit strength.
• Starting Strength: Their ability to "turn on" as many muscle fibers (muscle cells) as possible instantaneously. A combination of weight training and light resistance training works best for improving starting strength. Weights should be in the 55-75 percent of maximum range, and the exercises should gradually (over a predetermined "period") become more and more ballistic. Light resistance techniques include plyometric training, overspeed training and various forms of running and agility drills. Various therapeutic modalities as well as psychological techniques also have shown effectiveness in improving starting strength.
• Explosive Strength: Once their muscle fibers are turned on, their ability to LEAVE them turned on for a measurable period is referred to as "explosiveness." A combination of weight training and light resistance training works best for improving explosive strength. Pulled weights should be in the 70-80 percent of maximum range, and the exercises should gradually (over a predetermined "period") become more and more explosive. Light resistance techniques include plyometric training, overspeed training and various forms of running and agility drills. Various therapeutic modalities as well as psychological techniques also have shown effectiveness in improving explosive strength.
• Agility: Their ability to combine limit strength, starting strength, explosive strength and dynamic balance in performing a series of directional changes in rapid succession. "Zigzag" running is an example of agile movement. As indicated in the definition, agility training should include the technologies as described in all of the above-listed fitness components. Adding to these forms of training such light resistance techniques as agility drills and dynamic balance drills will ensure maximum progress toward our goal of improved agility.
• Flexibility: The ability to flex, extend or circumduct their body's joints through their full intended range of motion without substantial decrement in limit strength. Assisted stretching is overemphasized typically, and having a good level of strength while in a stretched position is more important than merely having the ability to assume an extremely stretched position. The most effective means of improving flexibility is called "resistance streetching". It's a special form of light resistance training wherein strength is improved while they are in the stretched position. There is no point to improving their joints' ranges of motion unless they are also capable of strong contraction while in an extremely stretched position. Static and dynamic stretching techniques are also ok providing they're accompanied with a sound strength training program. Various therapeutic modalities  have shown effectiveness in improving flexibility.
• Static Balance: The ability to maintain control of the body's center of gravity over the center of the base of support. Nothing works better at improving static balance than practice! Assuming that they have sufficient strength, flexibility and stamina to both assume and hold the desired position, distributed practice (many short practice sessions per day) is recommended.
• Dynamic Balance: The ability to maintain control of the body's center of gravity while moving or in-flight. A combination of limit strength, starting strength, explosive strength and agility training techniques (described above) prepare them for practicing their dynamic balance skills. In other words, lay a foundation first, and then practice their specific skills. Distributed practice is best, with short practice sessions at least twice daily.
• Strength Endurance: The ability to maintain limit strength output time after time without fatigue limiting force output. Pushing back the anaerobic threshold is the name of the game here. Forcing them to continue contracting their muscles at maximum or near-maximum intensity while under conditions of extreme fatigue facilitates enzymatic changes within their muscles. Special forms of both weight pull training and ("light") resistance training, coupled with careful dietary and supplementation habits are the technologies which work best.
• Local Muscular Endurance: The ability to perform sustained, sub-maximum force output over an extended period. Pushing back the anaerobic threshold is the name of the game here. Forcing them to continue contracting their muscles at sub-maximum intensity while under conditions of extreme fatigue facilitates enzymatic changes within  muscles. Several forms of resistance training, coupled with careful dietary and supplementation habits are the technologies which work best.
• Speed Endurance: The ability to maintain absolute maximum speed while sprinting requires both starting strength and the ability to display it time after time after time. Operating within the ATP/CP pathway of muscle energetics is the name of the game here.Forcing them to continue contracting their muscles at maximum intensity while under conditions of rapid ATP/CP (energy substrate) depletion facilitates positive enzymatic changes within  muscles. Special forms of resistance training which emphasize maximum-output linear movement (e.g., running is "linear"), coupled with careful dietary and supplementation habits are the technologies which work best.
• Cardiovascular/Cardiorespiratory Endurance: The efficiency with which we get oxygen to our working muscles while, at the same time, removing metabolic wastes. Repetitive submaximal applications of muscular exertion (force), linear or non-linear in nature, forces the muscles to operate while in severe oxygen debt. The training (which must include resistance training, dietary practices, supplementation, therapeutic modalities) must emphasize this oxygen debt factor, ever-pushing the limits at which the debt becomes too great and you are forced to stop. Simple jogging or other such "aerobic" forms of exercise can reverse disuse effects, but a far more strenuous approach is necessary to up the max VO2 uptake past 60 ml/kg/min.
• Muscle Mass: For some, muscle mass is critical. It's the point of the sport. But for us, strength-to-weight ratio is more important than sheer mass for its own sake. Certainly, it's "normal" to have each muscle in their body optimally developed. And, it's "abnormal" not to be. The best method ever conceived to improve muscle mass is through a "holistic" approach. That is, optimally developing each and every cellular organelle and component maximally through employing a variety of training stresses. This is best accomplished through a carefully planned, integrative multiple variable split training system.
• Percent Bodyfat: The percentage of the total bodyweight that is comprised of fat. Dietary practices and nutritional supplementation are obviously the most important technologies involved in reducing bodyfat levels. However, without some form of exercise -- especially some form of resistance exerrcise -- our task is greatly magnified. This is because bigger muscles burn fat more efficiently than little muscles. Simply reversing the effects of disuse in their muscles will ensure that the dietary efforts pay far greater dividends for them.                                                                                   By far the most important consideration is prevention -- don't let them get fat in the first place.
• Freedom From Stress: Removing them from the stressful elements is best. However, that's not always possible.
• Freedom From Disease or Injury: Years of living in a toxic environment, poor eating habits, inactivity and the myriad complications stemming therefrom can cause or exacerbate otherwise preventable disease and injury. One can certainly not consider himself/herself "fit" if disease or injury is present. Think of the word disease as "the absence of ease" or "dis-ease." Not so coincidentally, people who are happy and "at ease" are also generally more healthy and fit. Medical support will go far in ensuring good health. That's not enough, however. You should provide your dog with careful and regular diet, supplementation and exercise over a lifetime. This is by far more important in maintaining health than occasional visits to their vet. The diet and supplementation schedules must include an abundance of antioxidants (see ageing section in Unit Eleven), and the exercise must be both regular and of sufficient intensity that their muscles and cardiovascular systems are taxed.

Flexion -- A bending movement in contrast to extending, as in flexions.

Flush -- Cleansing a muscle of metabolic toxins by increasing the blood supply to it through exertion.

Folic acid -- A B-complex vitamin essential in formation of red blood cells and metabolism of protein. Important for proper
brain function, mental and emotional health, appetite, and production of hydrochloric acid. Very often deficient in diets. RDA:
400 micrograms. Dietary sources: green leafy vegetables, liver, brewer's yeast.

Food allergies -- Sensitivities to certain foods which can cause both mental and physical symptoms.

Forced repetitions -- Assistance to perform additional repetitions of an exercise when muscles can no longer complete
movement on their own.

Free Radicals -- Free radicals are highly reactive molecules which target your tissues' protein bonds, the DNA in your cells'
nuclei and the important polyunsaturated fatty acids within your cells' membranes. Once initiated, a chain reaction begins that
ultimately results in the total destruction of that cell. Scientists have determined that over 60 age-related maladies are a direct
result of long-term damage resulting from free radical activity. There are seven different "species" of free radicals.

SPECIES OF FREE RADICALS CORRESPONDING ANTIOXIDANTS
______________________________________________________________

Superoxide Anion Radical Green Tea (GTA)

Vitamin E

Vitamin C

Glutathione (GSH)

Maria Thistle (assists GSH)

Ginkgo Biloba
 

Hydrogen Peroxide Green Tea (GTA)

Glutathione (GSH)

Maria Thistle (assists GSH)

Ginkgo Biloba
 

Hydroxyl Radical Vitamin C

Ginkgo Biloba
 

Singlet Oxygen Vitamin A

Vitamin E

Glutathione (GSH)

Maria Thistle (assists GSH)

Selenium & Bilberry (assists Vit. E)

Ginkgo Biloba
 

Polyunsaturated

Fatty Acid Radical Vitamin A

Vitamin E

Selenium & Bilberry (assists Vit. E)

Maria Thistle
 

Organic /Fatty Acid

Hydroperoxides Glutathione (GSH)

Maria Thistle (assists GSH)

Ginkgo Biloba
 

Oxidized Protein Glutathione (GSH)

Maria Thistle (assists GSH)

Ginkgo Biloba
___________________________________________________________

Freestyle training -- Training all body parts in one workout (obsolete phrase).
 

G

Gamma oryzanol -- A substance extracted from rice bran oil which some athletes believe has non-steroidal, growth-promoting
properties when taken as a supplement. It allegedly helps increase lean body mass and strength, decreases fatty tissue, improves
recovery from workouts, and reduces post-workout muscle soreness. Recently, in preliminary testing, the active ingredient -- ferulic acid (aka "trans-ferulic acid") -- was reported to exert an even more pronounced effect than Gamma Oryzanol. The jury is still out.

Ginko Biloba -- Native to China and Japan, the ginkgo tree lives over 1000 years! The active component of ginkgo leaves are
quercetin and the flavoglycosides. Ginkgo extract is shown to 1) reduce clots or thrombi formation in the veins and arteries, 2)
increases cellular energy by increasing cellular glucose and ATP, 3) scavenges free radicals, 4) prevents the formation of free
radicals, 5) reduce high blood pressure, and 6) promotes peripheral blood flow (especially to the brain), and ameliorates inner
ear problems. Ginkgo also has been shown to improve alertness, short-term memory and various other cognitive disorders.

Glucagon -- Glucagon is a hormone secreted by the alpha cells of the pancreas, which stimulates the breakdown of glycogen
and the release of glucose by the liver thereby causing an increase in blood sugar levels.
It works in direct opposition to insulin. Liver glucose is freed when the blood sugar level drops to around 70 milligrams/100
milligrams of blood. Exercise and starvation both increase glucagon levels, as does the presence of amino acids in the blood after
a high protein meal. Glucagon produces smooth muscle relaxation when administered parenterally.

Glucose (blood sugar) -- A simple sugar, the breakdown product of carbohydrates that becomes the raw material for energy
production inside cells.

Glucose-lactate cycle (Cori cycle) -- The metabolic partnership between muscles and liver to support active muscle work.
Refers to the sequence involving breakdown of carbohydrates, glycogen storage in liver, passage of glucose into the
bloodstream and subsequent storage in muscle fibers as glycogen, the breakdown of glycogen during muscle activity, the
production of lactic acid in this process, and the conversion of lactic acid to glycogen again.

Glucose polymers -- A state-of-the-art low glycemic carbohydrate supplement that delivers a steady source of energy for
workouts and restoration. "Branching" glucose polymers (i.e., glucose molecules comprised of differing glycemic indexes due to
their structural complexity) are available as drinks, powders and tablets.

Glucose Tolerance -- Glucose tolerance refers to an individual's ability to metabolize glucose.

Glycemic index -- A rating system that indicates the different speed with which carbohydrates are processed into glucose by the
body. In general, complex carbohydrates are broken down slower, providing a slow infusion of glucose for steady energy.
Refined, simple carbohydrates usually are absorbed quickly, causing energy-disturbing fluctuations of glucose.

Glycogen -- The common storage form of glucose in the liver and muscles that is biochemically processed as part of the
energy-producing cycle. Glycogen, a polysaccharide commonly called animal starch, is readily converted into glucose as the
energy needs of the body require.

Glycolysis -- Glycolysis is the anaerobic enzymatic energy-yielding breakdown of glucose into pyruvic acid or lactic acid.

Glycolytic Sports -- Sports such as pit fighting and other long sprint or mid-distance sprints wherein the glycolytic pathway of muscle energy production (the breakdown of muscle sugar, glycogen, in order to produce more CP and ATP) is involved (see glycogen, ATP and CP).

Golgi tendon organs -- Nerve sensors ("proprioceptors"), located at the junction of muscles and tendons, that pick up messages
of excess stress on the muscle and cause the brain to shut off muscle contraction. Called "the feedback loop," this shut-off
threshold can be pushed back or delayed (e.g., toward one's maximum strength potential) through "jerk training," where they
carefully perform repeated submaximum pulings with weights. (See proprioceptors, proprioception).

Green Tea -- Green tea, also known as GTA (green tea antioxidant) or GTE (green tea extract), has been clinically shown to be
as much as 200 times more effective than vitamin E at scavenging hydrogen peroxide and superoxide anion radicals (see Free
radicals). As such, it is perhaps the most potent antioxidant kknown to man in its ability to prevent 1) antibacterial and antiviral
activity, 2) anti-platelet and hyocholesterolemic activity, 3) lung cancer due to smoking, 4) skin damage and skin cancer due to
radiation, 5) a host of other age-related maladies. The active ingredients of green tea are called polyphenol catechins, with
(-)-Epigallocatechin Gallate (EGCg) being by far the most important. Green tea is unprocessed; black tea is the same plant but
highly processed; Oolong tea, also from the same plant, is partially processed tea..

Growth hormone (GH) -- A growth hormone is any substance that stimulates growth, especially one secreted by the pituitary
(somatotropin) which exerts a direct effect on protein, carbohydrate and lipid metabolism, and controls the rate of skeletal,
connective (collagenous) tissue and visceral growth.
 

H

Heart rate -- The number of times the heart beats in one minute.

Hemoglobin -- Hemoglobin is a crystallizable, conjugated protein consisting of an iron-containing pigment called heme and a
simple protein, globin. It is the pigment of red blood cells. Hemoglobin carries oxygen from the lungs to the tissues.

Hormones -- Hormones are chemical substances which originate in an organ, gland, or body part, and are conveyed by the
blood to affect functions in other parts of the body.

Hyperglycemia -- Hyperglycemia is a condition of abnormally high concentration of glucose in the blood, especially with
reference to fasting level.

Human Growth Hormone (hGH) -- A hormone secreted by the anterior pituitary gland in response to various stressful stimuli
such as heat, starvation and intense physical stress (e.g., exercise), as well as by an innate pulsatile periodicity. The principal
functions of hGH are to stimulate anabolism and to mobilize stored fat (triglyceruides) for energy, thus sparing muscle glycogen.

Hyperplasia (muscle splitting) -- A controversial subject among sports scientists regarding the possibility of muscle fibers to
actually split, giving more strength from increased contractile potential and/or connective tissue.

Hypertrophy -- Increase in both gross muscle size as well as individual muscle cell size resulting from training (especially weight
training); due to the adaptive process whereby the muscles add more mitochondria, sarcoplasm, myofibrils, interstitial substances
such as water, fat, satellite cells, etc. in response to highly specific forms of stress.

Hypoglycemia -- Hypoglycemia literally means "low blood glucose level". There are two general categories of this disorder:
fasting (or spontaneous) and reactive.
In fasting hypoglycemia, serum glucose levels are low in the fasting state (for example, before breakfast).
In reactive hypoglycemia, fasting glucose levels are normal. They become abnormally low only in reaction to the increased serum
levels of glucose which follow the ingestion of a meal.
 

I

Impulse-inertial training -- A system originally designed for NASA space stations (where there's no gravity -- dumbells and
barbells would be useless in space) whereby a moving, weighted sled is alternately moved very rapidly back and forth on a set
of tracks in order to effectively improve starting strength (see starting strength).

Inertia -- The tendency of an object to remain in its current state (in motion or at rest).

Innervation Ratio--The number of muscle cells innervated by the axons of a single motor neuron. Muscles that require a high
degree of control and precision (such as the eye) have a high innervation ratio (meaning that each motor neuron controls only a
few muscle fibers), while muscles responsible for relatively gross movements require a low innervation ratio.

Inosine -- Inosine is a naturally-occurring compound found in the body that contributes to strong heart muscle contraction and
blood flow in the coronary arteries. As a supplement taken before and during competition, it stimulates enzyme activity in both cardiac and skeletal muscle cells for improved regeneration of ATP. What this means in training terms is that they'll be able to get a rep or two more out of themself in each set. It means that they'll be able to do the wind sprints with greater stamina. Better workouts equals better gains.

Inositol -- A B complex vitamin. Combines with choline to form lecithin, protecting against the fatty hardening of arteries and
cholesterol buildup. Important in the nutrition of brain cells. Promotes healthy hair. Dietary sources: liver, brewer's yeast, dried lima beans, beef brains and heart, cantaloupe.

Insertion -- The attachment of a muscle to the more moveable or distal (farther from the center of the body) structure.

Insulin -- Insulin is a peptide hormone made of two polypeptide chains, and is secreted from the beta cells of the pancreas. The
function of insulin is to increase the ability of certain organs, such as muscles and the liver, to utilize glucose and amino acids.
Insulin also increases the total quantity of protein in the body by increasing the flow of amino acids into cells, accelerating
messenger RNA translation, and increasing DNA transcription to form more RNA.
Insulin is essential for the proper metabolism and proper maintenance level of blood sugar. Secretion is primarily dependent
upon the concentration of blood glucose, an increase of blood sugar bringing about an increase in the secretion of insulin.
Inadequate secretion of insulin results in improper metabolism or carbohydrates and fats and brings on diabetes characterized by
glucose accumulating in the blood and wastefully excreting in the urine.

Insulin-like Growth Factors (IGF-I & IGF-II) -- IGF-I and IGF-II are liberated into the interstitial spaces surrounding muscle
cells (especially Type IIb fibers) damaged by severe stress (especially eccentric contractions). Their collective function is to
ensure bonding between the nearby satellite cells with the damaged fiber, thereby decreasing that fiber's proneness to injury. It is
theorized to be the single most contributory factor in muscle hypertrophy.

Insulinomimetics -- There are several herbs that have been widely used for centuries for their apparent insulinomimetic value:

• Pterocarpus marsupium, long used by Ayurvedic medical practitioners in India for treating diabetes, is believed to be capable of regenerating damaged cells in the pancreas (where insulin is synthesized).
• Momordica charantia contains insulin-like polypeptides which have been shown to help reduce high blood sugar.
• Ttrigonella foenum-graecum (also known as fenugreek seeds) as well as vaccinum myrtillus (blueberry leaves) are both regarded as anti-hyperglycemic agents as well.
• Allium cepa and allium sativum -- specially prepared extracts from the common onion and garlic plants -- have been clinically shown to reduce blood glucose by competing with insulin for insulin-inactivating compounds, thereby increasing free insulin in your body.

• Not all garlic is the same, however. It has to be aged in a specific manner. One special method of ageing garlic, developed by Wakunaga of America Company (known as Kyolic garlic), preserves a compound called S-allyl-cystein. This compound has been well-researched and shown to have potent lowering effects on both blood lipids (fat) and blood glucose, while at the same time increasing insulin.

• approaching a game or training movement with maximum power
• approaching training or competition with a burning passion, as though it were their LIFE
• adding reps
• adding weight
• decreasing rest between reps
• decreasing rest between sets
• increasing the number of exercises per bodypart
• increasing the total number of exercises or bodyparts trained at one session
• increasing the number of training sessions per day
• increasing the speed of movement
• increasing the amount of work done at the anaerobic threshold (maximum pain tolerance)
• increasing the amount of eccentric work the muscles are required to perform.
• increasing the "ballistic" nature of the transition portion of the movement.

Iodine -- An essential element for the function of the thyroid gland, which regulates metabolism and energy. Dietary sources: All seafood, kelp.

Ion -- An ion is an atom or molecule which carries an electric charge; it can be either a cation or an anion. The most important
cations in the body are sodium, potassium, calcium and magnesium (the electrolytes). The most important anions in the body are
bicarbonate, chloride, phosphate and sulfate.

Iron -- Combines with protein and copper to make hemoglobin, a pigment that colors the blood red and which carries oxygen
through the bloodstream from the lungs to all bodily tissue. Also forms myoglobin, which transports oxygen in muscle tissue for
use in fueling contractions. Deficiency is common in athletes. Without enough iron, they cannot train. Iron is easily lost through
sweat, urine, feces and menstrual blood. Runners in particular are suspected of inefficient absorption of dietary iron.  Dietary sources: liver, oysters, lean meat, leafy green vegetables, whole grains, dried fruits, legumes.

Isometric Contraction -- A muscular contraction in which the muscle retains its length while increasing in tension, but no
movement occurs. Also called static contraction.

Isotonic Contraction -- A concentric muscular contraction in which the load remains constant but the tension varies with the joint
angle. Also called dynamic contraction.