Health and Fitness Glossary
Welcome to our health and fitness glossary.
A B C D E F G H I J K L M N O P Q R S T U V W X Y Z
A
Abdomen or “abs”: The area of the body between the pelvic bones and the diaphragm.
Abduction: The lateral movement of a leg or arm away from the axis of the body.
Abductors: Muscles that on contraction draw a part away from the axis of the body.
Absolute Strength: The most force a muscle can produce in a single voluntary effort, no matter the rate of force production.
Accommodating Resistance: Increasing resistance as lifters force increases through range of motion.
Acquired Ageing: Developing characteristics of aging through sedentary living or immobility.
Active Stretch: A stretch where you assume and hold a position with no assistance.
Adduction: The movement of a leg or arm toward the axis of the body.
Adductors: Muscles that draw a part toward the medial line of the body.
ADP (Adenosine Diphospahate): A compound of adenosine containing two phosphoric acid groups. It is used to synthesize ATP with the energy released in cell respiration.
Aerobic capacity: The ability of the body to process oxygen.
Aerobic: Living in the presence of oxygen.
Agonist: The contracting muscle as distinguished from the relaxing muscle.
Amino Acids: The building blocks of proteins and the end products of protein digestion. There are 20 essential amino acids for human metabolism and growth.
Anabolic Steroid: Hormones that promote bone and muscle growth.
Anaerobic Threshold: The level of exercise intensity where the body begins working your muscles without oxygen.
Anaerobic: Able to live without oxygen.
Angina Pectoris: An inadequate blood flow and oxygenation to heart muscle which causes a pressure or a pain in the chest.
Antagonist: That which counteracts the action of something else, i.e. a drug or muscle.
Antioxidants: Substances that may protect cells from the damaging effects of oxygen radicals and highly reactive chemicals.
Arm Blaster: Exercise equipment which maximizes your biceps and triceps workouts by allowing maximum stability and isolation.
Arteriosclerosis: Thickening of the walls of the arterioles with loss of elasticity.
Asana: A sitting position or posture used in yoga and mediation.
Assimilation: Nutrients are absorbed into your body after digestion.
ATP: A phosphate molecule which is used to release energy for work within the body.
Atrophy: The decrease in size of a normally developed tissue or organ.
B
Ballistic Stretch: A stretch used by athletes using a bouncing or swinging motion.
Ballistic stretching: Increasing your stretch using bouncing.
Barbell: A Strength training tool consisting of a six to seven foot bar with weighted plates on each end.
Basal Metabolic Rate (BMR): The measurement of vital cellular activity during resting based on oxygen usage.
Bicep: The major flexible muscle of the upper arm.
Bio availability: The ease in which nutrients can be absorbed.
Biochemical Reaction: The interaction of two or more molecules with the help of an enzyme where a product is produced.
Biological Value: The measure of protein quality based on how much nitrogen is retained by the body.
Biomechanics: The application of mechanical forces to living organisms and the investigation of the effects of the interaction of force and the body or system.
Board-lasted: A shoe used in rock-climbing that is built around a stiff mid-sole.
Body Composition: The percentage of your body make-up such as fat, lean muscle, bone and water content.
Body fat: Body mass not made up of bones, muscles, organs or water.
Body Mass Index BMI: A measurement of the amount of body fat and lean body mass. It is calculated by dividing a person’s weight in kilograms by their height in meters.
Bone density: Comparing the mass of bone to the volume to determine the risk of developing osteoporosis.
Buffer Substances: Substances that help reduce lactic acid build-up during strenuous exercise.
Burn: Working the muscles until lactic acid is released into the tissues causing a burning sensation.
Burnout: A feeling of being worn out and having diminished interest in performing an activity.
C
Carbohydrates: A group of chemical substances that contain only carbon, oxygen and hydrogen used as a fuel source. They include sugars, glycogen and starches.
Cardiovascular Training: Exercises that strengthen the heart and blood vessels.
Cardiovascular: Referring to the heart and blood vessels.
Catabolism: The breaking down of complex compounds.
Cellulose: A complex carbohydrate found in plants cell walls.
Cholesterol: Substance found in fats and oils.
Circuit Training: A sequence of exercises or activities performed quickly.
Coenzyme: A molecule that is needed for or enhances the actions of enzymes.
Complete Proteins: Proteins which have the correct balance of essential amino acids.
Complex carbohydrates: Starches and fiber composed of many small sugar units. They are good sources of energy and nutrients and must be broken down by the body.
Compound Training: Performing several exercises for the same muscle right after the other with minimal rest in between.
Concentric Contraction: The contraction of muscle during an exercise.
Cool Down: A gradual slow down of the body after exercise involving light stretching or training.
Core: The center of an object.
Coronary Circulation: The blood vessels that supply blood to and remove blood from the heart.
Creatine Phosphate: A source of high-energy phosphate released in the anaerobic phase of muscle contraction.
Creatinine: A piece of protein found in the blood that should be kept at constant levels. A rise in the levels can be a sign of kidney malfunction.
Cross-training: Performing a variety of exercises in your exercise routine to avoid overuse injuries and prevent boredom.
Crunches: An exercise which works your abdominal in which you crunch your legs and stomach together.
Curl Bar: Training equipment with a curled bar design that reduces forearm strain and provides a more comfortable grip.
Cutting Up: Increasing muscle definition by reducing body fat and water retention.
D
Deficiency: The lack of an adequate amount.
Dehydration: The loss of water from the body characterized by excessive thirst.
Deltoids or “delts” : The three muscles which made up the top of the shoulder used to move the arms away from the body.
Diuretic: An agent which helps increase the output of urine.
DOMS Delayed Onset Muscle Soreness: Muscle soreness from exercises that appears a day or two after working out.
Dumbbell: Training equipment consisting of a weight that is held in one hand.
E
Eccentric Contraction: Muscles lengthen while under tension.
Electrolytes: An ionized salt in blood, tissue fluids, and cells. They are needed for various functions in the body. They include sodium, potassium, and chlorine.
Endogenous: Produced or originating from within a cell or organism.
Endorphins: A chemical produced in the brain that acts as an opiate and produces analgesia.
Endurance: The ability to withstand extraordinary mental or physical stress for a prolonged period.
Enzyme: Proteins that change the rate of chemical reactions without needing an external energy source or being changed themselves.
Ergogenic: Having the ability to increase work.
Essential Fatty Acids or EFA: Essential Fatty Acids are unsaturated fatty acids that are needed for maintaining health
External obliques: The muscles to either side of abdominals that rotate and flex the trunk.
F
Fartlek: A loosely structured interval training method that uses bursts of speed used to build strength and speed. It is used by runners, cyclists and in-line skaters.
Fascia: A fibrous membrane of supporting connective tissues.
Fat: Lipids that are essential for a variety of body functions. They are classified as saturated (butter margarine, fried and processed foods) and unsaturated (vegetable oils).
Fibrin: Protein substance created by elements of the tissues and blood which forms a network as the base of clots.
Flexibility: The quality of bending.
Flexion: The act of bending or condition of being bent in contrast to extension.
Flush: Cleanse a muscle by increasing the blood supply to it. Toxins are removed by exertion.
Forced Repetitions: Performing a repetition of an activity with assistance.
Free Radicals: Molecules that are highly reactive and possess unpaired electrons.
Free Style Training: All body parts are trained in one workout’
Free weights: Weights not connected to a machine or driven by chains or cables. Barbells and dumbbells are free weights.
Free-Form Amino Acids: Amino acids that are not bound to another amino acid.
Fructose: A sugar found in fruits, corn syrup, honey and fruit juices.
G
Glucagon: A hormone secreted by the cells of the pancreas which increases the blood glucose level by stimulating the liver to convert stored glycogen to glucose.
Glucose: A simple sugar that is the end product of carbohydrate digestion. It is found naturally in fruits and other plants.
Gluteus maximus or “glutes”: The three large muscles which make up the buttock and rotate, extend and abduct the thigh.
Glycemic Index (GI): A measure of foods containing carbohydrates which is based on how the food responds effects blood sugar levels.
Glycogen: The form is which excess carbohydrates are stored in the liver and muscles.
Growth Hormone: A hormone produced by the pituitary gland that regulates the growth of the body.
H
Hamstrings: Located on the posterior side of the thigh, these three muscles are responsible for the flexion of the knee.
High Density Lipoprotein (HDL): Found in the blood plasma, this protein helps breakdown and remove cholesterol from the body. Low levels of HDL increase the risk of heart disease, so the higher the level the better. It is known as the good cholesterol.
Hormones: A substance that originates in an organ, gland or body part and is conveyed through the blood to another part chemically stimulating that part to decrease or increase function.
Hyper kinetic Condition: An illness or health condition that may have been caused by excessive exercise.
Hypertension: High blood pressure which is blood pressure that is higher than 140/90 on three separate readings recorded several weeks apart.
Hypertrophy: The increase in the size of a structure, an organ or the body which is due to an increase in cellular components such as proteins and not from an increase in cells.
Hypoglycemia: An abnormally low glucose level in the blood which is often due to too much insulin or too little glucose.
I
Incomplete Proteins: Proteins which have low amounts of essential amino acids.
Internal obliques: The intermediate muscle of the abdomen lying just underneath the external oblique and just above the transverse abdominal muscle.
Intervals: The amount of time between two different parts of a work out.
Isokinetic Exercise: An active resistive exercise where the speed of movement is controlled by a limiting machine.
Isometric contraction: Contracting muscles and developing tension without joint movement.
Isometric Exercise: Muscles are contacted and maintain a constant length without joint movement. These exercises are often done against a wall or immovable object.
Isometrics: A muscular exercise where tension is applied without muscular movement. It is often used for rehabilitative purposes.
Isotonic contraction: A muscular contraction that results in movement of a body part or joint.
Isotonic Exercise: An exercise where opposing muscles contract with controlled movement i.e. lifting free weights.
J
Jog: A slow pace of running
K
Kilometer: One thousand meters or 0.62 miles
Kinesiology: The study of body movement and muscles.
L
Lactic acid (lactate): An acid produced in the muscles during intense exercise that causes pan and soreness.
Latissimus dorsi or Lat’s: The muscles in the back responsible for arm movement.
Lean Body Mass: The weight of the body minus the fat content.
Ligament: A band of strong fibrous connective tissue connecting the articular ends of bones binding them together and limiting motion.
Lipids: Group of fats or fatlike substances characterized by their insolubility in water and solubility in fat solvents.
Lipoprotein: Chemicals found in the bloodstream that consists of simple proteins bound to fat.
Lock Out: Partial repetition of an exercise that consists of only pushing the weight through the last few inches of movement.
Low Density Lipoprotein (LDL): Found in the blood plasma, this protein contains more cholesterol and triglycerides than protein. High levels of LDL increase risk for heart disease. LDL is known as the bad cholesterol.
Lower Abs: The abdominal muscles found below the navel.
Lumbar: The part of the back between the thorax and pelvis. The lower back region.
M
Microfiber: A very fine synthetic fiber used in lightweight fabrics that are wrinkle resistant and easy to care for.
Muscle Spasm: A painful involuntary contraction of a muscle.
Muscle: A type of tissue composed of fibers that effect body and organ movement.
Muscle Tone: Condition in which muscle is constantly contracted and firm.
Muscularity: Term for the definition, denoting a fully delineated muscles and the absence of fat.
Myositis: The inflammation of muscle tissues.
N
Nautilus: A brand of exercise equipment located in many gyms.
Negative Reps: A partner helps you lift a weight up to 50% heavier than you normally would lift and then you slowly lower the weight.
Nutrition: All the processes involved in the taking in and utilization of food.
O
Obliques: The side abdominal muscles which flex and rotate the trunk.
Oestrogen: The female sex hormone.
Olympic Lifts: Movements used in Olympic competitions.
Osteoporosis: The loss of bone mass that occurs throughout the body predisposing a person to fractures.
Overpronation: A condition in which the feet roll inward and downward more than normal which is caused by improper support of arches.
P
Parasympathetic Nervous System: Branch of the nervous system that slows the heart rate.
Pectoral or Pec’s: The chest wall muscle.
Pedometer: A measuring device that records the distance walked.
Perceived exertion: How hard you feel like you are exercising.
Peripheral Heart Action or PHA: A training system where you move from one exercise to another with little rest and alternate upper body and lower body exercises.
Peripheral Vascular Disease: Any condition that results in partial or complete obstruction of the flow of blood to or from the arteries or veins outside the chest.
Plyometrics: A stretching and shortening exercise that combines strength and speed to achieve maximum power in functional movements.
Power Training: Weight training that uses heavy weights with low repetitions.
Progressive Resistance: Training that uses a gradual increase of weight lifted causing the muscles to stress and become stronger.
Pyruvate: Acid formed in the body during digestion of carbohydrates and proteins.
Q
Qigong: An ancient Chinese martial art that is used to develop strength, flexibility, relaxation and concentration.
Quadriceps or “quads”: The large muscle on the anterior surface of the thigh.
R
Rectus abdominis: Controls the tilt of the pelvis and curvature of the lower spine.
Recumbent bike: A bike in the seated position usually has two wheels and powered by pedaling with your legs although some are hand powered. Also referred to as bents.
Repetition or “rep”: Repeating the performance of an action or movement.
Rest Interval: The length of time in between sets of an exercise that allows muscles to rest before the next set.
Rhomboids: The upper back muscles that support and draw the scapula upward.
S
Set: A fixed number of repetitions.
Shin splints: A pain in front and inside of the leg between the ankle and knee due to inflamed muscles.
Simple carbohydrates: Sugars composed of a single sugar molecule or two joined molecules.
Spinning: An exercise class that uses stationary bicycles to build up fitness.
Sprain: The stretching or twisting of ligaments that causes pain and disability.
Static Stretch: Holding a position for several seconds.
Sticking Point: The part of a movement or exercise that is the most difficult.
Strain: The pulling of muscle or tendon that causes pain.
Strength Training: Training that uses resistance to increase strength and build muscle.
Stretch Marks: Pink or reddish streaks often developed during pregnancy on the breasts, hips or abdomen as elastic fibers stretch and rupture the skin.
Stretch reflex: The reflex contraction of a muscle when an attached tendon is pulled
Striations: Thin grooves or lines.
Stroke: The rupture of a blood vessel which leads to lack of oxygen to the brain and causes loss of consciousness.
Super Set: Two or more exercises in a row, then a rest break.
Supination: The turning of the hand to the palm up position.
Sympathetic Nervous System: A part of the autonomic nervous system which speeds up the heart rate and breathing and shuts down digestive functions in response to stress.
T
Tae Bo: An exercise routine developed by Billy Blanks who is a karate champion. It is music combined with an intense workout routine.
Target heart rate: 60-85% of the maximum heart rate which is the ideal intensity level to exercise the heart at.
Tendon: Fibrous connective tissue that attaches muscles to bones and other parts.
Testosterone: A hormone that stimulates the growth and development of masculine characteristics.
Tai Chi: A traditional Chinese martial art that uses slow controlled movements and various postures,
Training Effect: Exercising at a certain level and duration over a period of weeks which results in the raising of the metabolism where it will stay as long as exercise is maintained.
Training Straps: Leather or cotton straps placed around the wrists then under and over a bar held by clenched hands to aid in lifts and prevent loss of grip.
Training to Failure: To repeat an exercise movement to the point of momentary muscle failure.
Trapezius or “traps”: The neck and shoulder muscles that move the shoulders and arms.
Tri Sets: Three exercises performed together in a particular order right after one another.
Triceps: The upper arm muscles used for extending the elbow.
Trigger Point: An area of tissue that is tender when compressed.
Triglycerides: Combination of glycerol with fatty acids that combine in the blood with proteins to form lipoproteins.
U
Underpronation: Condition in which a person’s foot does not roll inward as much as it should.
Universal Machine: Type of machine where weights are on tracks and are lifted by levers or pulleys.
Upper Abs: Abdominal muscles above the navel.
V
Variable Resistance: An exercise machine that varies amounts of weights being lifted to match strength curve of an exercise
Vascularity: The state of being composed of blood vessels.
Vastus intermedius, lateralis and medialis:
VO2 max: The largest amount of oxygen one can consume while exercising.
W
Warm up: Slow exercises done to start a workout to prepare the body for the activity.
Weight Training Belt: A belt worn during weightlifting to reduce stress on the lower back while a person is lifting in an upright position and prevent back hyperextension during overhead lifts
Weight-bearing exercise: An exercise such as walking, running, biking and aerobics. It involves working against gravity and is weight bearing.
Y
Yoga: Hindu spiritual and physical exercises that teach body and mind control, improve breathing and focus and proper body alignment.
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