Movement of a body part away from the midline of the body. It is the opposite of adduction.

Performing stretching exercises or exercising other body parts to help recovery after intense workouts. Allows for a more productive use of exercise time.

Movement of a body part toward the midline of the body. Opposite of abduction.

Phosphate Molecule needed to provide energy for celluar function. Stored in limited supply in muscle cells. Muscle cells can produce and replenish the ATP suppy. The better shape you are in, the quicker your cells will replenish ATP.

With or in the presence of oxygen. Exercises done with an adequate supply of oxygen, carried by the blood, to working muscles for energy are considered aerobic exercises and use the aerobic energy system. Some examples of an aerobic workout include running, biking, swimming.

A muscle that is directly used in a contraction. The bicep is the agonist muscle in a bicep curl.

The point during high intensity exercise when the blood can no longer supply muslces with needed oxygen. Very difficult to sustain energy in this state. An example of reaching the AT is when you are running and quicken the pace to a sprint. Your muscles begin to get sore and you cannot keep the increased pace much longer.

Without the presence of oxygen. Exercises done with an inadequate supply of oxygen are considered anerobic and use the anerobic system. Examples include quick, fast moves such as lifting a heavy weight or sprinting for a short time.

A muscle that acts in opposition to the muscle used in a contraction. The tricep is an antagonsit muscle in a bicep curl.

Sustances that may protect cells from damages caused by unstable molecules called free radicals. May help prevent cancer and heart disease. The five nutrients that have antioxidants propeties are: beta caro-tene, vitamin C and E, sulfur, and selenium.

See Adenosine triphosphate

A decrease in the cross sectional size of a muscle. Your muscles get smaller due to a lack of activity from an injury or from sitting around all day and not exercising.

Number of calories your body burns per day while at rest. This also signifies the minimum number of calories you need to sustain life. About 70 - 80% of your daily calories are burned here. Everyones BMR is different. You can find your BMR through clinical tests or find an estimate through fitness formulas.

see Body Mass Index

see Basal Metabolic Rate

Amount of fat on your body compared to fat free lean mass, expressed as a percentage of total body weight.

A measure of body weight to body height. Helpful in determining your degree (or non degree) of obesity.

The amount of heat required to raise the temperature of one kilogram of water one degree Celsius. ...Not the definition you were looking for, but thats what it is.

An ESSENTIAL nutrient needed for muscular performance, brain, and central nervous system (CNS) functions. Carbohydrates sre the main source of energy for working muscles.

see cardio training

An exercise term of used for training and improving the cardiorespiratory system (heart and lungs). Also a training method commonly used for excess body fat loss. Any type of exercise that elevates your heart rate for a period of time can be considered cardio training.

The ability to perform large muscle(s) group movements over a sustained period of time. The capacity of the heart and lungs to deliver oxygen for sustained energy production. The longer you can continuously exercise, the better your cardio endurance.

See cardiorespiratory endurance.

The health of the heart, lungs and circulartory system. Also the capacity of the lungs to exchange oxygen and carbon monoxide with the blood along with the circulartory systems ability to transport blood and nutrients for sustained period of time while exercising without excess fatigue.

A tissue that cushions bones and joints. Also found in various other parts of the body.

A series of exercises usually performed back to back or with little rest in between. A circuit can use machines, free weights, bands , body resistance, etc., depending on your physical condition and fitness goals. Most circuits consist of 8-12 exercises.

Occurs when you shorten or 'tighten' your muscle. The upward movement in a bicep curl is an example on muscle contraction.

a high energy molecule stored in muscle cells. Can be used immediately to resynthesis ATP.

A method of training that uses two or more modes of exercise. Lifting weights and then rrunning is a good example of cross training.

Having less than optimal level of body water. Can occur from exercising in excessive heat, long exercise bouts, excess caffine and alcohal or just not intaking enough fluids.

Temporary soreness or discomfort in muscles after training. It is believed to be caused by microscopic tears in muscle or connective tissue. A few days off from training may be needed to repair.

Strength training exercise and machines that provide a constant resistance throughout the exercise movement/ Most machines in gyms are dynamic resistance.

Strength trainingexercise and machines that automatically vary the resistance throughout the exercise movement.

Hormones released during exercise. They are normally produced in the pituitary gland to help reduce pain, anxiety and stress. Ever hear someone say they feel 'high' or elated after exercise? Part of that feeling is endorphins. (Part of that feeling is also a sense of success and accomplisshment).

8 of the 20 different amino acids needed to make proteins. They cannot be made by the body. Therefore, they must be obtained through diet.

Similiar to interval training, without a measured period of rest. Exercise stops and continues, determined by how you feel. Great for beginners and deconditioned persons.

One of the two types of muscle fibers in the body. (Slow twitch being the other). A large muscle fiber, it has a fast speed of contraction and high capacity for anaerobic glycolysis. Also known as typeII muscle fibers. Everyone has fast and slow twitch muscle fibers. However, the percentages we all have are different. A higher percentage of fast twitch fibers will benefit a sprinter. A higher percentage of slow twitch fibers would benifit a marathon or long distance runner.

An essential nutrient providing energy and energy storage for your body. You do need fat in your diet. How much and what kind is key.

Possible range of motion of a joint.

Published by the U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services, it is a guide intended to help the public with their daily food choices for healthy dietary goals.

The form in which all carbohydrates are used as the bodys main energy source; a simple sugar

Working heart rate between your maximim heart rate and resting heart rate. Can be expressed as a percentage.

Most common heat related illness. Symtoms are drop in blood pressure, nauseam, feeling faint, feeling light headed and vomitting. Can, and usually is, caused by (relative intense) exercise in (relative intense) heat and/or humididty.

This is a medical emergency. Serious form of heat illness due to heat overlaod and the bodys non ablity to dissapate heat. Characterized by high body temperature (105 degrees F or more), dry, red skin, seizures, coma,and possibly death.

A protrusion of the abdominal contents into the groin or through the abdominal wall. Be careful when exercising with a hernia. Be sure to inhale and exhalke slowy and ina rhytymic pattern. Do not hold your breath while exercising. Ask your doctor for other precautionary measures before beggining an exrcise program wiht a hernia.

Condition where the disc between to vertabrae of the spine bulges backwards. Can compress a nerve root and comprise its function sometimes causing pain and/or numb feeling.

Over extension of a joint. Not a good idea to do.

Abnormally high content of glucose in blood.

High blood pressure. 140/90 is said to be high blood pressure.

An increase in the cross-sectional size of your muscle due to progressive resistance in strength training. When you get bigger muscles due to a training program.

A quicker rate of breathing . May cause dizziness or even fainting due to abnormal loss of carbon dioxide from the blood.

A defeciency in blood sugar caused by too much insulin, too little glucoes, or over exercise in an insulin dependent diabetic.

The workload level, or amount of energy expended per workout.

High, intense, short periods of exercise, followed by less intense, or even rest periods. Example:
Thirty second sprint followed by 2 minute walk. Repeat.

The study of anatomy and body movement in humans.

A waste by product of anaerobic ATP production. At high levels it inhibits contraction of muscle(s). It is known to cause localized muscle fatigue.

Tissue that connects bone to bone.

Highest heart rate your body can safely attain.

Take your Body Measurements before you begin an exercise program! It's a great idea. Whether your goal is weight loss or muscle increase, your initial reading will provide a basis for your gains. Start at the top and work down:

Neck - Measure your neck at its largest girth, right over the Adam's apple. You should be standing for this measurement.

Chest - Measure just above the nipple. Exhale before you measure. You should be standing for this measurement.

Arms - Measure at largest girth. This can be taken 3 ways: relaxed with arms at side, relaxed with arm bent or flexed with arm bent. Try all three.

Shoulders - Shoulders can be measured in two ways: Measure a straight line from the largest points on each shoulder across the chest or as a girth measurement all the way around your body. You should be standing for this measurement.

Waist - Measure at the narrowest point or at the midway point between the top of the hip bone and the bottom of the rib cage. You should be standing for this measurement.

Hips Hips - Measure your hips at the largest girth, and where the butt is protruding the greatest. You should be standing for this measurement.

Thigh - Measure your thigh at the largest girth, just below the butt. Also try half way between the hip and knee joints. You should be standing for this measurement.

Calf - Measure your calf at its largest girth. Seated if you are measuring yourself or standing if you have a partner.

A system for classifying physical activities.

Maximum Hear Rate.
Highest heart rate your body can safely attain.

Type of exercise(s) chosen to attain desired goal.

Monounsaturated fats are currently viewed as being "healthier" than other dietary fats used for cooking and eating. Monounsaturated fats are found in natural foods like nuts and avocados

An excessive amount of body fat. Usually 25% and higher for men and 35% and higher for women.

Maximum amount of weight moved in specific exercise for only one repetition before temporary muscle failure.

An exercise program involving a series of controlled movements that focus on the core postural muscles. These muscles help keep the body balanced and are essential to providing support for the spine.

Essential nutrient made up of 20 amino acids. Primary job is to help build and repair muscles, ligaments and tendons

Degree that a joint will move.

Popular training technique using a set force against muscles. Resistance Training could be weights, machines, your on body weight, bands etc. Used to increase muscle fiber size, muscle, tendon and bone strength, aid balance, much more.

Number of times your heart beats in one minute while your body is at rest. Best reading are taken just after you get up from the nights sleep and with little stress or distractions.

The number of calories your body expends while at rest.

Resting Heart Rate. Number of times your heart beats in one minute while your body is at rest. Best reading are taken just after you get up from the nights sleep and with little stress or distractions.

Resting Metabolic Rate - The number of calories your body expends while at rest.

Range of Motion. Degree that a joint will move.

A scale from 1-20, sometimes from 1-10, designed to evaluate a person’s perceived rate of exertion during a physical activity. 1 is lowest and 20 (10) is highest.

A person(s) who stand near by while and exercise is being performed to assist or prevent injury. Usually when training with very heavy wait or balance or extremely difficult exercise to perform.

A stretching or tearing of connective tissue, usually a ligament. Causes discolor, swelling and pain.

A passive stretch that holds the muscle at its safest longest length possible. Should be held 15-30 seconds.

A muscle injury from over use or overexertion.

A stretching or tearing of connective tissue, usually a ligament. Causes discolor, swelling and pain.

Exercising with progressively heavier resistance. Examples are weights, machines, your on body weight, bands, etc. Used to increase muscle fiber size, muscle, tendon and bone strength, aid in balance, and much more.

Heart Rate per minute that signifies the appropriate level for your desired goals, conditioning, and exercise level.

The point at which muscle(s) can no longer contract due to lack of ATP or increased levels of lactic acid, a by product of anaerobic ATP production. Usually occurs in maximum effort exercise lasting up to 30 seconds and heavy exercise durations upwards of 45mins.

Connective tissue that attaches muscle to bone.

Target Heart Rate. Heart Rate per minute that signifies the appropriate level for your desired goals, conditioning, and exercise level.

A type of processed fat that does not occur in nature. Found in baked goods, snack foods like potato chips, and cookies, many other processed foods like margarine and salad dressings. Very popular in fast foods.Also called hydrogenated or partially hydrogenated fat/oil.

A fat derived from plant and some animal sources, especially fish. Intake of foods containing more unsaturated fats than saturated fats may contribute to reduced blood cholesterol levels.

A system or routine of specific exercises practiced to promote control of the body and mind. Helpful in balance, flex ability, detoxification, and more.