The following is a list of terms, definitions and concepts that personal trainers and other fitness professionals should be familiar with. Please click the first letter of the desired word. Click the arrow to return to the index of letters. Refer back to this list frequently because I will continue to update it on a regular basis. If you have any additions that you feel I should add to this list, email me at [email protected].
AAAI / ISMA
The American Aerobics Association International / International
Sports Medicine Association. A fitness organization which certifies / educates
individuals interested in the fitness and health industry.
http://www.aaai-ismafitness.com/
Abduction
A classification of movement. To abduct means to take away. Abduction means to move away from the midline of the body. The outer thigh machine at the gym is sometimes called the Abduction machine. See also adduction.
ACE
American
Counsel on Exercise. A fitness organization which certifies / educates individuals
interested in the fitness and health industry. http://www.acefitness.org/
ACSM
The American College of Sports
Medicine. A clinically-based fitness organization which educates / certifies
individuals interested in the health and fitness industry.
http://www.acsm.org/
Actin
One of the main contractile
proteins found in muscle. · Actin. One of the contractile proteins of
muscle. Actin constitutes the thin filaments of a sarcomere and has attachment
sites for myosin. See also sarcomere, myosin and sliding filament theorySee
also myosin.
Acute
something that occurs rapidly and subsides fast. Acute effects of exercise may include elevated heart rate and blood pressure, muscle fatigue and muscle soreness. See also chronic
Adduction
A classification of movement. Adduction is moving toward the midline of the body. The inner thigh machine at the gym is sometimes called the adduction machine. See also abduction.
Adipose Tissue
Adipose is another name for
fat tissue. Triglycerides are stored in adipose tissue. See also triglyceride.
ADL
Activity of Daily Living. Your everyday activities. ADL’s may
include, driving to work, working out, walking up steps, brushing your teeth
etc. Illness may decrease a person’s ability to carry out his or her ADL’s.
Depending on the syndrome, regular exercise may improve one’s ability to
perform their ADL’s.
Adenosine Triphosphate
(ATP)
Your body’s ultimate energy molecule. ATP fuels everything
you do from working out to reading these very words! The energy (calories) in
the food you eat are rearranged into a usable form of energy – what we
call ATP.ATP. Adenosine Triphosphate. The ultimate energy molecule in the body.
The energy in the food that is eaten is rearranged into a more usable form of
energy - ATP. ATP consists of a molecule of adenosine attached to three phosphate
atoms. ATP powers ALL activities ranging from exercise, washing the car to reading
these very words. See also aerobic exercise &
anaerobic exercise.
Aerobic Exercise
Exercise that uses oxygen as means to generate energy (ATP).
Also any exercise that you can do for a prolonged period of time without stopping.
Usually during aerobic exercise, fat is used as a fuel source. Examples include,
walking, swimming, bike riding and jogging. See also ATP,
cardiovascular exercise, and anaerobic
exercise.
Agonist
the muscle responsible for a muscle movement. During the dumbbell curl, the biceps muscles are the agonists muscles. See also Antagonist
Air Ball
Also called Resist-a-ball, fit-ball or stability ball etc.
A large air-filled vinyl ball that may be used to train abdominal and low back
muscles as well as the muscles of the upper trunk etc. Many videos and training
manuals are available to help personal trainers use the air ball properly.
Amino Acid
The building blocks of proteins. There are twenty amino
acids that the body uses to make proteins. These 20 amino acids can make millions
of different proteins just as the 26 letters in the English alphabet can be
arranged to form millions of different words. Amino acids can be divided into
essential (which we must obtain from food) and non-essential (which our bodies
can make on their own) amino acids. See also protein.
Anabolic
Derived from the term anabolism. Anabolism refers to the
building up processes of the body. When one is anabolic, they tend to be growing
stronger and better. Muscle hypertrophy is an example of anabolism. Strength
training - even without the use of anabolic steroids - causes one to become
anabolic by increasing anabolic hormone production such as testosterone and
growth hormone. See also metabolism
& hypertrophy.
Anaerobic Exercise
Exercise that does not require oxygen to help with the generation
of energy (ATP). Examples are weight lifting, powerlifting and sprinting. ATP,
creatine phosphate and carbohydrates are burned primarily as a fuel source during
anaerobic exercise. Usually little fat is burned during anaerobic activity.
See aerobic exercise,
cardiovascular exercise and carbohydrates
Antioxidant
Traditionally, any substance that reduces the production
of free radicals. This list includes some vitamins (vitamin E and C for example),
some food additives, as well as internal systems within the body which keep
free radicals in check. The body does have its own natural antioxidant systems
which protect against excess free radicals. See also free
radical.
Antagonist
The muscle or muscle group which opposes a movement. For example, during the dumbbell curl, the triceps muscles are the antagonist. Antagonist muscles help protect joints and muscles so as to reduce injury. See also agonist
Anterior
Anatomical term referring to the front of the body; toward the front. See also posterior
Arthritis
An inflammation of a joint. There are essentially two different types of arthritis. Osteoarthritis (the most common type) which is a wearing away of the cartilage between bones and rheumatoid arthritis in which the immune system, for unknown reasons, attaches the joint. Exercise has been shown to help reduce the pain for those who have arthritis.
Articulation.
A word that refers to a joint. See also joint.
Atrophy.
A decrease in size. Atrophy is the opposite of hypertrophy.
Avascular.
Without a blood supply.
Bad Cholesterol
A fatty-protein molecule that is made within the liver and
which is crucial to normal biological functioning. See also LDL
Barbell
Larger type of free weight that usually has to be carried by two hands.
The large “Olympic” barbells weigh about 45 pounds alone- without
weight plates loaded onto the ends. See also dumbbell
and free weight.
Basal Metabolic Rate (BMR)
Bioelectric Impedance
Analysis
A method of body composition determination that uses a small electric
current that passes through the body. The more fat that is present, the slower
the current passes through the body. This information then yields an approximation
of the amount of fat that is present. Sometimes abbreviated as BIA. See also
hydrostatic weighing.
Blood Pressure
The pressure of the blood against the walls of your blood vessels.
Subdivided into systolic (the top #) and diastolic (the bottom #) blood pressure.
Blood pressure is normally written as a fraction. “Normal” blood pressure
is defined as 120/80. Blood pressures of 140/90 or greater are usually referred
to as high blood pressure. High blood pressure is sometimes abbreviated as "HTN".
Blood pressure is normally taken on the left arm since the pressure here is
higher and more indicative of what the pressure is when the blood leaves the
heart. See also systolic
blood pressure and diastolic blood pressure.
Body Composition
The amount of fat and fat free mass that a body contains.
Various methods of body composition exist including hydrostatic weighting, bioelectric
impedance analysis and summation of skin folds. See also
hydrostatic weighing and bioelectric
impedance analysis.
Body Mass Index
A quick way to assess body composition. Abbreviated as BMI. BMI is equal to
a persons weight in kilograms divided by their height in meters squared (BMI
= weight (kg) / height (m2). As BMI increases, so too does risk for obesity-related
disease.
Bod Pod.
A relatively new method to determine body composition. Just as hydrostatic weighing (underwater weighing) measures the displacement of water to determine body composition, the Bod Pod measures the displacement of air. Studies have found the Bod Pod to be very accurate in several populations however more research is needed before it can be widely recommended. The Bod Pod is very expensive so it is unlikely it will be used in many healthclubs.
CAD.
Stands for coronary artery disease. CAD results from the buildup of plaque in the arteries of the heart. This results leads to a decrease in blood flow to the heart which may lead to a heart attack.
Calorie
A calorie is a unit of energy. Calories are the key to weight loss and weight
gain. Consuming more calories than are expended through exercise and daily activities
results in weight gain. Consuming fewer calories than are expended through exercise
and daily activities results in weight loss. Calories are derived from 3 sources
– protein, carbohydrates and fats. See also protein,
carbohydrate and fat.
Carbohydrate
Carbohydrates are sugars. They are also called starches. Carbohydrates are the
primary energy source used during exercise. Every gram of carbohydrate has 4
calories. Food sources of carbohydrates include breads cereals, pasta, rice,
etc. See also calorie, glycogen,
protein and fat.
Cardiac Output
The amount of blood pumped from the heart each minute. Normal cardiac output is 30-40 milliliters per min. Athletes have cardiac outputs of over 50 milliliters per minute. Persons accustomed to exercise can attain greater cardiac outputs than non-exercisers. See also ejection fraction and stroke volume.
Cardiovascular Endurance
One measure or aspect of a person’s fitness. Cardiovascular endurance is
a measure of the cardiovascular system to absorb oxygen and transport that oxygen
and other nutrients to the working muscles and remove waste products over a
prolonged period of time. Different tests are available to measure cardiovascular
endurance.
Cardiovascular Exercise
Any exercise that one can do for a prolonged period of time
without stopping. Examples include walking, hiking, jogging, swimming, and bike
riding. It is also called aerobic exercise. Both terms mean the same thing.
See also aerobic exercise and
anaerobic exercise.
Certified Personal
Trainer (CPT)
See also personal trainer,
AAAI / ISMA, ACE, ACSM,
and NSCA
Certified Strength and
Conditioning Specialist (C.S.C.S.)
One of the certifications offered by the National Strength and Conditioning
Association. See also NSCA.
Cholesterol
A substance made in the liver that is indispensable for
life. Cholesterol forms portions of every cell of the body as well as parts
of some hormones and vitamins. Too much cholesterol can build up in the body
and eventually contribute to several diseases such as high blood pressure, strokes
and heart attacks. Exercise –especially aerobic exercise - can help lower
cholesterol levels. Blood test levels of cholesterol should be 200 mg/dl or
less. See also HDL,
LDL, aerobic
exercise, cardiovascular exercise.
Chromium
A trace mineral that some misguided people praise as a substance that builds
muscle and burns fat. There is very little good published peer reviewed scientific
evidence indicating that chromium supplements build muscle or burn fat. Supplements
are also advertised as “chromium picolinate” See also dietary
supplement.
Chronic
Something that occurs over time. chronic effects of exercise take longer to achieve and stay longer than acute effects of exercise. Chronic effects of exercise include greater strength, power, muscular endurance, hypertrophy and reduced resting heart rate to name a few. See also acute.
Chronic Obstructive Pulmonary Disorder.
Also referred to as COPD. Diseases of the lung such as emphysema and chronic bronchitis which obstructs the airway.
Close Chain Exercises
In general, exercises where the feet are on the ground or against an immovable
surface. Examples include squats, lunges, standing biceps curls, leg presses
and deadlifts. Also called closed chain kinetic exercises. In general, closed
chain exercises tend to be more "functional" than open chain exercises
in that they better mimic ADL's. In the strictest sense, the classification
of closed chain (or open chain) exercises is not clear cut but is just one method
that is used to classify exercises. Both closed and open chain exercises are
appropriate for most healthy people. See also open
chain exercises and ADL
Concentric Muscle Contractions
The type of muscle contractions that occur when one lifts a weight. Curling
a dumbbell or barbell is an example of a concentric muscle contraction. See
also eccentric muscle contractions.
Creatine Phosphate
Creatine is an energy source that the body uses during intense short bursts
of activity, such as lifting a super heavy weight or sprinting. Creatine is
found in meat products and is also sold as a dietary supplement for strength
trainers looking to enhance strength and power. Weight lifters who are using
a resistance that they can lift for 12-15 repetitions are probably not using
the creatine energy source. Creatine is used during strenuous exertions –
probably 1-8 RM at the most. One side effect of ingesting creatine is water
weight gain. There is some evidence that increasing intracellular water may
enhance protein synthesis. The role of creatine enhancing protein synthesis
via increasing water content of cells is still under investigation. See also
RM.
Delayed Onset Muscle
Soreness (DOMS)
The pain usually felt 24-72 hours after working out too intensely or by performing
an exercise or activity that you are not accustomed to doing. DOMS does not
result in any long-term damage to the muscles. DOMS is not caused by lactic
acid buildup since most lactic acid has dissipated within an hour after exercise
stops. Eccentric muscle contractions result in the majority of DOMS. See also
eccentric muscle contractions and
isotonic muscle contractions.
DHEA
Pronounced “de-hydro-epi-an-dros-ter-own”. A hormone made in the adrenal
glands of the body. Often touted as the “fountain of youth” as well
as something that builds muscle and decreases body fat. DHEA is one chemical
step from testosterone – AND estrogen. Very little published peer reviewed
information supports marketed claims for DHEA. The exact biological effect of
DHEA is unknown in the body. Some evidence suggests that it may cause cancer.
It is not recommended that anyone use DHEA supplements – especially those
that have a family history of cancer.
Diastolic Blood Pressure
The pressure of your blood against the walls of your blood vessels when
your heart is not contracted (i.e. when your heart is not squeezing blood out
of it). Diastolic pressure is the bottom number when blood pressure is written
as a fraction. See systolic
blood pressure and blood pressure.
Dietary Supplement
According to present laws a dietary supplement is defined as any substance
for use by man to supplement the diet by increasing the total dietary intake.
This vague definition means that almost anything can be labeled a “dietary
supplement”. This includes but is not limited to, vitamins, minerals, herbs,
some hormones, amino acids, enzymes, etc. The majority of dietary supplements
on the U.S. market today lack published peer reviewed scientific evidence supporting
their advertised claims. Dietary supplements for the most part not regulated
by the Food and Drug Administration (FDA) or any other government agency which
leaves open the problem of quality control. See also Peer
Reviewed.
DNA
Stands for “de-oxy-ribo-nucleic acid”. Basically a “blueprint”
of how to make another you. Your chromosomes are made of DNA.
D.O.
Abbreviation for Doctor of Osteopathic Medicine
Dumbbell
A free weight. Dumbbells are smaller than barbells so that they can be carried
– usually – in one hand depending on how heavy they are. See also
barbell and free
weights.
Dyspnea
Shortness of breath.
Eccentric Muscle Contractions
Also called “negatives” in gym lingo. Eccentric contractions occur
when one lowers the resistance that is being lifted. Eccentric muscle contractions
occur for example when you lower a dumbbell or barbell. Eccentric muscle contractions
are responsible for the majority of delayed onset muscle soreness (DOMS). In
the truest sense eccentric muscle contractions are not contractions at all since
the muscle is actually lengthening. See also concentric
muscle contractions and DOMS.
Ejection Fraction
The percent of blood pumped from the left ventricle of the heart per heart
beat. Stronger hearts can squeeze more blood out of the left ventricle, thus
having greater ejection fractions. Aerobic exercise increases ejection fraction
in healthy persons. See also stroke
volume.
Energy
Simply, the ability to do work. In the health and fitness field, energy is usually
expressed as either ATP or calories. See also ATP,
and calorie
Enzyme
A biological catalyst. Enzymes are complicated protein molecules, which
take part in a myriad of chemical reactions in the body. Practically every chemical
reaction in the body requires an enzyme. Enzymes are made in the body and can
be used over again many times before wearing out. When an enzyme does wear out,
an identical enzyme is made. Consuming supplemental enzymes to improve health,
a common practice by some “health nuts” is useless because once ingested,
they are broken down into their constitute amino acids and absorbed no differently
than any other protein source.
Ephedra
Ephedria is the herb, which contains the drug ephedrine. Also called Ma-Huang.
Side effects of this herb include increased heart rate and blood pressure and
possibly death! It is not recommended that anyone – especially those who
have high blood pressure or heart problems – use ephedria containing products.
It is highly recommended that you consult your physician or a registered dietician
well versed in dietary supplement use before using ephedria-containing products
or any other dietary supplements. See also Registered
Dietician.
Fat
Fat is our long-term energy reserve reservoirs . Every gram of fat has 9 calories
(in contrast, protein and carbohydrate only have about 4 calories per gram).
1 pound of fat contains 3500 calories. See also calories,
protein and carbohydrates.
Fitness Professional
A general name for someone who is in the fitness industry, which emphasizes
the professional nature of the business. Fitness professionals are professionals,
just like lawyers, doctors and educators. Gone are the days when people became
personal trainers because they enjoyed working out, without regard to the multifaceted
nature of the industry, their education, or their clients. Today’s personal
trainer is a professional who should conduct themselves in an irreproachable
manner to the best of their abilities. As such many fitness organizations have
standard codes of ethics which their members must adhere to.
FITT Principle
FITT refers to Frequency of exercise, Intensity of exercise, Time of exercise
and Type of exercise. FITT refers to the 4 variables that can be manipulated
to make exercise more beneficial and less boring.
Flexibility
The range of motion (ROM) of a joint. See also muscular
strength, muscular endurance, cardiovascular
endurance.
Free Radical
A molecule or atom which can disrupt normal cellular functioning. Free radicals
are produced by normal cellular activities and are normally kept in check by
antioxidant defense systems as well as foods which contain antioxidants. In
excess however, it is theorized that free radicals may contribute to diverse
syndromes ranging cancer and cataracts to wrinkling of skin and even the very
aging process itself! It is not possible to completely rid the body of free
radicals. In fact, the body uses free radicals. For example, the immune system
uses free radicals to destroy some invading bacteria! See also antioxidant.
Free Weights
Free weights are dumbbells and barbells but in reality could be soup cans, bricks
or anything that allows for freedom of movement. They are called free weights
because users can move them freely in space. Free weights are usually more difficult
to use than resistance training machine because you have to balance free weights
while you lift them.
Ghrelin
A stomach hormone which has been shown to stimulate eating in humans and lab animals. Ghrelin also seems to stimulate the release of growth hormone. See my article on Ghrelin for a more complete run down on ghrelin.
Glycogen
The term given for stored sugar in the body. The body stores a certain amount
of sugar for use during exercise and during periods of non-eating. This sugar
is called glycogen. It is from this term that we get the word glycolysis. See
also glycolysis.
Glycolysis
The chemical pathway in the body responsible for the breakdown of sugar for
energy (ATP) that does not require oxygen. Glycolysis is an anaerobic energy
generating pathway. Glycolysis occurs during weight lifting as well as during
high intensity aerobic exercise. A byproduct of glycolysis is lactic acid, which
causes a burning inside muscles. See also ATP, glycogen
and lactic acid.
Good Cholesterol
A fatty protein molecule made in the liver. See HDL
Gram
A metric system unit of measurement. There are 28 grams (g) in one ounce. See
also kilogram
Herb
With reference to dietary supplements, herbs are the primitive, crude, unrefined
drugs derived from plants. Because they are drugs, herbs can have profound effects
upon the body. An example is ephedria, which is often sold for weight loss.
Ephedria can have life threatening consequences in some individuals. See also
ephedria and dietary
supplement.
High Density Lipoprotein
(HDL)
The so-called “good” cholesterol. HDL is a fatty protein molecule
that transports cholesterol. HDL transports cholesterol from the blood, back
to the liver where it is broken down. It is advantageous to have a lot of HDL
in your blood since it will help reduce the risk of heart disease (the #1 killer
of Americans!). Blood test levels for HDL should be 35 mg/dl or better. See
also LDL
and cholesterol
Homocysteine
Homocysteine (say: "ho-mo-sist-een") is an amino acid that is produced in the human body. Homocysteine may irritate blood vessels, leading to blockages in the arteries. Vitamins folic acid, B12 and B6 have been shown to lower homocysteine levels.
Hormone
A chemical messenger. The body contains many hormones such as testosterone,
estrogen, and insulin. Hormones regulate many biological processes.
Hydrostatic Weighing
Also called underwater weighing. A method to determine body composition. The
most accurate way to determine body composition. Because fat floats, one is
lighter in the water than on land. This information is plugged into equations
to yield body composition. See also body
composition and bioelectric impedance
analysis.
Hyperplasia
An increase in the number of muscle cells. Some have estimated that only about 5% of muscle growth occurs via hyperplasia. The majority of muscle growth occurs via hypertrophy. See also hypertrophy.
Hypertrophy
With regards to exercise, the process whereby muscles increase in size.
When muscles grow bigger from strength training, probably 95% or more of this
growth is due to hypertrophy. See also anabolic.
Hypokinetic Disease
General term referring to various diseases which are associated with lack of
exercise. Hypokinetic diseases may include obesity, diabetes, various forms
of cancer, osteoporosis and heart disease. See also sedentary
and sedentary death syndrome.
Isometric Contraction
A type of muscle contraction where no movement occurs in the muscles. Pressing
your hands together in front of your chest is an example of an isometric muscle
contraction. Isometric exercise can elevate blood pressure and are not very
sports specific. Isometric contractions are sometimes used in rehab situations.
See also concentric
muscle contraction and eccentric muscle
contraction.
Isotonic Muscle Contraction
The type of muscle contraction which is composed of both concentric
and eccentric phases. Isotonic contractions are what we do during most exercise
as well as during most other of our daily activities. See also concentric
and eccentric muscle contractions,
isometric contraction and ADL.
Joint
A joint is formed when two bones are joined together. Joints are usually separated by cartilage which cushions the connection of bones. See also articulation and arthritis.
Karvonen Formula.
A formula to calculate
target heart rate. The Karvonen formula uses one's resting heart rate to better
estimate one's true target heart rate rage during exercise. The equation is
calculated in the following steps
· Step 1: 220 - Age
· Step 2: Subtract resting heart rate from step 1
· Step 3: Multiply results of step 2 by percentages you desire
(ex 60% and 80%)
· Step 4: Add back in resting heart rate to results of step 3.
Example, use the Karvonen formula to calculate a target heart rate of 60%
and 80% in a 20 year old person with a resting heart rate of 60 beats per min
(bpm)
Step 1: 220 - 20 = 200 bpm
Step 2: 200 - 60 =140 bpm
Step 3: 140 X .6 = 84 bpm & 140 X .8 = 112 bpm
Step 4: 84 + 60 = 144 bpm & 144 +60 =204 bpm
Thus, a person exercising between 144 bpm and 204 bpm will be at between
60% and 80 % of their maximal exercise potential. Studies show that target heart
rate calculated by the Karvonen formula is very close to percent of Vo2max.
In other words, 60% -80% of target heart rate as calculated by the Karvonen
method is very close to exercising at 60% - 80% Vo2max. See also target heart
rate, maximal heart rate, Vo2max and METS.
Kilogram
A metric system unit of measurement. 1 kilogram = 1,000 grams. 1 kilogram (or
1 kg) is = 2.2 pounds.
Lactic Acid
A byproduct of breaking down sugar for energy. Lactic acid is responsible for
the burning feeling in muscles that are exercised more than they are used to.
See also DOMS and
glycolysis.
Lean Body Mass.
Tissues of the body other than fat. Lean body mass (LBM) does not necessarily refer to muscle mass since bone and water weight also constitute lean body mass.
Lipid
Another name for fat.
Low Density Lipoprotein
(LDL)
The so-called “bad” cholesterol. LDL is a fatty protein molecule
that transports cholesterol. LDL takes cholesterol from where it is made out
to the cells of the body where it can be used. The term “bad cholesterol”
comes from the fact that if you have too much LDL, then you are transporting
cholesterol to the cells faster than you can get rid of it, a scenario which
could lead to the build up of cholesterol in the body and contribute to heart
disease (the # 1 killer of Americans). Blood test levels for LDL should be less
than 130 mg/dl. See also HDL
and cholesterol.
Macronutrient
Nutrients that make up the greatest amounts of our diet: proteins,
fats and carbohydrates.
Maximal Heart Rate (MHR)
The theoretical maximum number of times your heart will beat in one
min. This is usually found via the equation 220- Age. Example: a 20 year old
person would have a theoretical maximum heart rate of 200 - 20 = 200 beats per
min. See also target heart
rate.
Metabolic Equivalents
(MET's)
MET’s Refer to increments of resting metabolism. MET’s are another
way to refer to oxygen consumption. 1 MET can be thought of as resting metabolism.
When one is exercising at 3 MET’s, it means they are working out at 3 times
their resting metabolism. You can also think of it as 3 MET’s equals burning
calories 3 times faster than when you are sleeping! Greater MET levels are associated
with more intense exercise. Many treadmills, bikes and steppers in the gym give
approximations of MET’s. See also oxygen
consumption and VO2
Metabolism
The total of all the building up processes (anabolic processes) and breaking
down processes (catabolic processes) in the body. Metabolism can also be thought
of as the speed at which we burn calories. Faster metabolisms burn calories
faster than slower metabolisms. Exercise, especially resistance training, increases
metabolism by increasing muscle tissue. See also anabolic.
Milligram.
A milligram (mg) is 1/1000 of a gram. There are 1000 mg in 1 gram
Mineral
Inorganic nutrient that is indispensable for life. The body only needs small
amounts of minerals. Minerals take part in many biological reactions including
generation of ATP, transportation of oxygen through the blood and strengthening
of bones to name a few. Examples of minerals include calcium, iron, chromium
and zinc. See also vitamin
Mitochondria
Biological fat burning “batteries” that are part of your cells. It
is in the mitochondria that fat is broken down to generate energy (ATP). Mitochondria
are relied upon to generate ATP during aerobic exercise. Aerobic exercise can
stimulate production of more mitochondria. Marathon runners, triathletes and
bodybuilders have more mitochondria in their muscles than anaerobic athletes
such as powerlifters and sprinters. See also ATP
and aerobic exercise.
Muscular Endurance
One aspect of fitness. The ability of a muscle or muscle group to contract over
a period of time. Different tests are available to test muscular endurance.
Muscular Strength
The ability of a muscle or group of muscles to exert force. Different
tests are available to test muscular strength. See also
muscular endurance,
Myocardial Infarction
(MI)
a heart attack.
Myosin
One of the contractile proteins in muscle. The protein myosin constitute the
thick filaments of a sarcomere. See also sarcomere, myosin and sliding filament
theorySee also actin
National Strength and
Conditioning Association (NSCA)
A fitness organization which certifies / educates individuals interested in
the fitness and health industry. See also CSCS.
http://www.nsca-lift.org/
Occupational Therapist
(OT)
See also PT and CPT
Open Chain Exercises
In general, exercises where the feet are not on the ground but are free to move.
Examples include leg extensions, leg curls and swimming. Open chain exercises,
in general, tend to be not as "functional" as close chain exercises.
In the strictest sense, the classification of open chain (or closed chain )
exercises is not clear cut but is one method that is used to classify exercises.
Also called open chain kinetic exercise. Both open and closed chain exercises
are appropriate for most healthy people. See also closed
chain exercises
Osteoporosis
A disease where bones become brittle and break easily. Osteoporosis can affect
not only women but men also. Bone loss starts around the age of 35.
Oxygen Consumption
The amount of oxygen that can be taken in and utilized by the body. Higher oxygen
consumption's are associated with greater aerobic fitness. Also called VO2 which
stands for “Volume of Oxygen”. Aerobic exercise increases oxygen consumption.
The maximum amount of oxygen that can be taken in and utilized by the body is
referred to as VO2max. See also VO2,
aerobic exercise, MET’s
and mitochondria.
Peer
Reviewed
A scientific study is peer reviewed when it is first reviewed by other competent
scientists (peers) prior to publication. This decreases errors in the study
which might have occurred and allows one to make the study better. Articles
printed in popular magazines, newspapers and in many cases on the Internet are
not peer reviewed.
Personal Trainer
A fitness professional that is skilled in how exercise affects the body as well
as how to prescribe & design exercise programs for individuals. Personal
trainers usually work one on one with a person or in very small groups. Personal
trainers many times may hold college degrees and / or be certified by one or
more fitness organizations. While not all personal trainers may hold a college
degree in a health-related field, all personal trainers should possess a certification
from a nationally recognized fitness organization. See also AAAI
/ ISMA, ACE, ACSM and NSCA.
Physical Therapist (PT)
See also OT and
CPT
Posterior
Anatomical term for the back of the body; toward the back. See also anterior
Principle of Overload
Principle
of exercise which states that no change occurs unless the body is overloaded
a little more than it is used to. This overload can be anaerobic or aerobic
in nature. Too much overload can break and overwhelm the body while just a little
more than what one is used to will facilitate growth and improvement. See also
anaerobic and aerobic.
Protein
One of the three major nutrients that comprise the diet. Protein contains 4-calories/
gram. Proteins are made of smaller units called amino acids. See also amino
acids, carbohydrate and fat.
Rating of Perceived
Exertion (RPE)
A scale generally from 0-10 or 1-10 which one can gauge the intensity of exercise.
Generally, the lower the number the lesser the intensity. Higher numbers mean
the intensity is increasing. A rating of 10 is considered maximal intensity.
Another name for the RPE scale is the Borg Scale.
Recommended Dietary
Allowance (RDA)
Nutrient intake recommendations for healthy persons. The RDA is gradually being
replaced by Dietary Reference Intakes (DRI’s).
Registered Dietitian
A registered dietitian (RD) is nutrition professional who has at the very least
a bachelor’s degree in nutrition and who has passed the American Dietetic
Association (ADA) examination. Many have Masters Degrees (MS, RD). Current laws
in Pennsylvania and other states allow anyone to call him or herself a “nutritionist”.
A nutritionist is not necessarily a Registered Dietician. http://www.eatright.org/
Repetition
With respect to resistance training, a repetition is defined as the complete
lifting and lowering of a weight. Every time you lift and lower a weight back
to its starting position, you have performed a repetition. See also concentric
and eccentric muscle contractions
and repetition maximum.
Repetition Maximum
(RM)
The most weight one can lift with good technique for a specified number of repetitions.
For example, if you can lift a weight 10 times - and ONLY 10 times - with good
lifting technique, you are using a resistance of 10 RM. If you can lift a weight
only 1 time using good lifting technique, you are using a resistance of 1 RM.
The lower the RM, the more heavy the resistance is. That is, a 1 RM resistance
is heavier than a 10 RM resistance.
Resistance Training
Also known as strength training.
Resting Heart Rate (RHR)
The number of heartbeats that occurs at rest. As a rule, in healthy individuals,
free from disease, a lower resting heart rate (RHR) is associated with greater
fitness levels. The best time to get ones resting heart rate is right after
one awakes in the morning (before getting out of bed). Most “normal”
people will have resting heart rates somewhere between 60-80 heartbeats per
minute. Aerobic exercise tends to lower resting heart rate.
Resting Metabolic Rate
The amount of calories you are burning when you are resting quietly. Your metabolism
when you are resting. See also metabolism.
SAID Principle.
SAID stands for Specific Adaptations to Imposed Demands. The Said Principle refers to the fact that the body responds best to the types of demands that are placed upon it. For example, if you want to increase your biceps size, do activities that work the biceps, not the leg muscles. If you want to be a marathon runner, don't start dead-lifting super heavy weights.
Sarcomere.
The contractile unit of muscle. A sarcomere, in its simplest context, consists of alternating thick (myosin) and thin (actin) protein bands (called filaments) which slide past each other during muscle contraction. The greater the number of sarcomeres that contract, the more force a muscle can generate. See also actin, myosin, hypertrophy and sliding filament theory.
Sarcopenia
Decreased muscle mass, often used to refer to age-related
decline in muscle mass. The cause of sarcopenia is not well understood. Sarcopenia,
if left unchecked can severely impact the quality of one’s life by interfering
with the ability to carry out ADL’s. Since resistance training augments
muscle mass, it may offer a way to decrease the negative impact of sarcopenia
and enhance quality of life. See also resistance
training, ADL.
Sedentary
Term that refers to minimal activity. Couch potatoes are sedentary. Leading
a sedentary life puts one at risk for many different diseases such as diabetes,
various forms of cancer, obesity, heart disease (the #1 killer of Americans)
and early death. See also hypokinetic
disease and sedentary death syndrome.
Sedentary Death Syndrome
New term that is meant to drive home the importance of exercise. Persons who
are sedentary are at greater risk of various diseases including heart disease
(the # 1 killer of Americans), various forms of cancer, obesity, diabetes etc.
See also hypokinetic disease
and sedentary
Selectorized Strength
Equipment
General term for strength equipment where one adjusts the weight to be lifted
usually by sliding a pin into the weight stack of the machine. This type of
equipment allows for quick and easy weight adjustments with minimal effort.
Set
A group of repetitions. You can have a set of 10 repetitions, 15 repetitions,
2 repetitions etc. See also repetitions.
Sliding filament theory.
The major theory of muscle contraction. The sliding filament theory advocates that as muscles contract, the thin filaments (actin) and thick filaments (myosin) slide past each other. See also actin, myosin and sarcomere. Question: why is it a theory and not an "law"?
Sticking Point
During resistance training, the sticking point is the point in the range of
motion that is most difficult.
Stroke Volume
The amount of blood pumped out of the heart with each heart beat. Stroke volume
is found by the equation SV = CO X HR, where CO is the cardiac output and HR
is the heart rate. The more blood that is able to be pumped from the heart,
the more aerobically fit one generally is. See also ejection
fraction.
Systolic Blood Pressure
The pressure of the blood on the walls of your blood vessels when your heart
is contracting (i.e. squeezing blood out of it). The top number of the blood
pressure fraction. See also diastolic
blood pressure and blood
pressure.
Target Heart Rate (THR)
The THR is the range of heart beats that healthy individuals should be working
out within to gain aerobic fitness. This value will vary from person to person
and is dependent on one’s age. See also maximal
heart rate and resting
heart rate
.
Triglyceride
Basically another name for fat. Triglycerides are stored in fat cells and are
released into the blood when needed such as during long duration exercise. Blood
test levels for triglycerides should be less than 200 mg/dl. See also
cholesterol, HDL,
LDL and adipose.
Type I Muscle Fibers.
Endurance fibers Type I fibers have high concentrations of mitochondria and capillaries. They are used during long duration, low intensity activity such as walking hiking biking etc. Type I fibers are always recruited 1st during exercise. See also actin, myosin, mitochondria and type II muscle fibers, hypertrophy and the sliding filament theory.
Type II Muscle Fibers.
There are two types of Type II fibers - Type IIa fibers and Type II b fibers. Type IIa fibers are middle of the road fibers. In other words they are both strength and endurance muscle fibers. Type IIa fibers are used during activities that require both strength and endurance. Type IIb fibers are purely power-generating muscle fibers. Type IIa and type IIb fibers only come into play during activities that are of high intensity and short duration. Type IIa fibers are recruited after type I fibers. Type IIb fibers are recruited last in exercise. See also type I fibers, actin, myosin, hypertrophy and sliding filament theory.
Upper Body Ergometer
(UBE)
An aerobic machine, which uses only the arms and not the lower body muscles.
The UBE is ideal for those who are in wheelchairs or who have other limitations,
which prevents them from using their legs. The UBE can also be of help rehabbing
some shoulder injuries.
Valsalva Maneuver
Irregular pattern of breathing that may occur during weight lifting (but not
only weight lifting) where one holds their breath. While the Valsalva maneuver
seems to better stabilize the spinal column during heavy lifts, it also elevates
blood pressure which may place some at increased risk of injury such as rupturing
of blood vessels.
Vitamin
A substance needed in small amounts by the body to help sustain life processes.
Vitamins can be divided into water-soluble vitamins (B complex and vitamin C)
and fat-soluble vitamins (A, D, E & K). Vitamins do not provide energy directly
because they do not contain any calories. See also minerals
and calories.
Volume
With respect to resistance training, a concept which allows one to measure the
total amount (or volume) of weight that has been lifted in a workout. Volume
is equal to the number of sets X the number of repetitions X weight lifted.
For example, if a person performed 3 sets of 10 repetitions at 100 pounds, the
volume would be 3 X 10 X 100 = 3000 pounds. See also repetition
and set.
Volume of Oxygen (VO2)
VO2 refers to the volume of oxygen (the chemical symbol for oxygen is O2) that
can be taken in and utilized by the body. VO2 max is the maximal volume of oxygen
that can be used by the body each minute. VO2max is a measure of aerobic fitness.
Non-athletes normally have a VO2 max of 30-40 ml/ kg /min. Athletes can have
a VO2 max of 50 ml / kg / min and above. The units of VO2 are milliliters of
oxygen per kilogram of body weight per min (abbreviated as “ml / kg / min”).
See also MET’s
Warm Up
Any light, low intensity aerobic activity lasting from 5-10 minutes that
occurs at the start of exercise. Warm ups prepare the body for exercise and
may help reduce injury.