Heleboel leesvoer

**corina** · 17-03-2005, 11:06

Eccentric action -- Muscle action in which the muscle resists while it is forced to lengthen.

This action is commonly called "negative" work, or "eccentric contraction," but, since the
muscle is lengthening the word "contraction" is misapplied. Cf. concentric action, isometric
action.

Ectomorph -- A thin person with a lean physique and light musculature.

Efficiency -- The ratio of energy consumed to the work accomplished. Exercisers utilizing
the same amounts of oxygen may differ in their speed or amount of weight moved in a given
time because of differing efficiencies.

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 heart's 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.

Electrocardiogram (EKG, ECG) -- A graph of the electrical activity caused by the
stimulation of the heart muscle. The millivolts of electricity are detected by electrodes on the
body surface and are recorded by an electrocardiograph.

Electrolytes -- Minerals such as sodium, potassium, chloride, calcium and magnesium that
provide conductivity functions for fluid passage (osmosis) through cellular membranes.

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 athletes to develop 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.

Endomorph -- A heavyset person with a predominantly round and soft physique.

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

Endurance -- The capacity to continue a physical performance over a period of time.

Cf. aerobic endurance, anaerobic endurance.

Energy -- The capacity to produce work.

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.

Epidemiological studies -- Statistical study of the relationships between various factors
that

determine the frequency and distribution of disease. For example, such studies have linked
exercise to reduced mortality.

Epiphyseal plates -- The sites of new bone growth, separated from the main bone by
cartilage

during the growth period. This is a potential injury site to be avoided in prescribing exercise
to prepubescent individuals.

Epiphyses -- The ends of long bones, usually wider than the shaft of the bone.

Ergogenesis -- Substances and practices that improve sports performance are called
ergogenic aids. Ergogenesis is a word coined by Dr. Fred Hatfield in the mid 80s which
refers to a "genesis" (new beginning) for athletes attempting to divorce themselves of steroid
use by utilizing nutritional, psychological, training, and biomechanical technologies.

Ergogens -- Athletes strive for maximal performance, endurance, strength, and stamina. In
the process, they stumble upon barriers that minimize these factors and often face more
difficulty in achieving maximal sports potential. In an effort to augment performance, it is
becoming more common for sports participants, to use some form of ergogenic aid.
Ergogenic refers to the "work-generating " or "power-generating" potential of the aid.
Ergogenic aids comprise a host of substances or treatments that may improve a person's
physiological performance or remove the psychological barriers associated with more
intense activity , and can be nutritional, physiological, psychological, mechanical, physical,
environmental or pharmacological in nature. Many of the pharmacological aids have been
banned by official sports bodies because of the unfair advantage some substances give
athletes during competition and because of the deleterious side effects that can occur.

Ergometer -- A device that can measure work consistently and reliably. Stationary exercise
cycles were the first widely available devices equipped with ergometers, but a wide variety of
endurance-training machines now have ergometric capacity.

Essential amino acids -- Those amino acids that the body cannot make for itself. They are:

isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan, and valine.

Essential Fatty Acids -- 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. Three are referred to
as "essential fatty acids" because they are vital for sustaining optimal health.

LINOLEIC ACID: Linoleic acid is an unsaturated fatty acid which brings oxygen to all cells,
tissues and organs through the blood. It maintains the resilience and lubrication of all cells,
and combines with protein and cholesterol to form living membranes which hold the body
cells together. It also helps regulate the rate of blood coagulation, and breaks up cholesterol

deposited on arterial walls. Linoleic acid cannot be synthesized in many species and
therefore must be provided in the diet. It is one of the "nutritionally essential fatty

acids."

LINOLENIC ACID: Linolenic acid is an essential fatty acid found in vegetables, peanut oil,
and other plants. A linolenic acid deficiency will result in hair loss, poor wound healing, and
scaly dermatitis. Linolenic acid is used in the manufacture of paints, coatings, and vitamins.
Linolenic acid is also used therapeutically as some vitamins.

ARACHIDONIC ACID: Arachidonic acid, an essential fatty acid found in the liver, brain, and
other organs. It is the biosynthetic precursor of prostaglandins. In experiments with mice,
the deprivation of all fat intake caused scaly skin, kidney lesions, bloody urine, and early
death. These conditions were cured by the administration of arachidonic acid, linoleic acid,
and linolenic acid. Arachidonic acid is used therapeutically as a nutrient.

Essential hypertension -- Hypertension without a discoverable cause. Also called primary

hypertension. Cf. hypertension.

Estrogen -- The sex hormone that predominates in the female, but also has functions in the
male, 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 female secondary sexual characteristics, they exert systemic
effects, such as growth and maturation of long bones and female responses to exercise.
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.

Exercise -- Physical exertion of sufficient intensity, duration, and frequency to achieve or
maintain fitness, or other health or athletic objectives.

Exercise prescription -- A recommendation for a course of exercise to meet desirable
individual

objectives for fitness. Includes activity types, duration, intensity, and frequency of exercise.

Expiration -- Breathing air out of the lungs. Cf. inspiration, respiration.

Extension -- A movement which moves the two ends of a jointed body part away from each

other, as in straightening the arm. Cf. flexion.

Extensor -- A muscle that extends a jointed body part.

Exertional headaches -- Pain triggered by a variety of exercise activities ranging from
weightlifting to jogging, and including sexual intercourse.

Faint -- See syncope.

Fascia -- Connective tissue which surrounds muscles and various organs of the body.

Fast-twitch fibers -- Muscle fiber type that contracts quickly and is used most in intensive,

short-duration exercises, such as weightlifting or sprints. Cf. slow-twitch fibres.

Fat -- 1. A white or yellowish tissue which stores reserve energy, provides padding for
organs, and smooths body contours. 2. A compound of glycerol and various fatty acids.

Dietary fat is not as readily converted to energy as are carbohydrates. 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-free weight -- Lean body mass.

Fatigue -- A loss of ability to continue a given level of physical workload or performance.

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.

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 (see Essential Fatty Acids).

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 another. Laborers need
a different level of fitness than do office secretaries because the demands of their lifestyles
are different. Coaches need not be as fit as the athletes they train, generals needn't be as fit
as the soldiers they command, and older adults (past middle-age) require a different set of
standards for lifestyle fitness than do younger adults.

Another definition is, the state of well-being consisting of optimum levels of strength,
flexibility, weight control, cardiovascular capacity and positive physical and mental health
behaviors, that prepare a person to participate fully in life, to be free from controllable health
risk factors and to achieve physical objectives consistent with his/her potential. Cf.
wellness.

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 you can generate for one all-out effort.
The most effective means of increasing limit strength is through progressive resistance
training -- weight training. Research indicates that 3-8 repetitions with 80-90 percent of
maximum load works best. "Periodizing" your 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 psychological techniques and
supplements also have shown effectiveness in improving limit strength.

Starting Strength: Your 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&quot

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 your muscle fibers are turned on, your 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. Weights
should be in the 70-80 percent of maximum range, and the exercises should gradually (over
a predetermined "period&quot

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: Your 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 your goal of improved agility.

Flexibility: Your ability to flex, extend or circumduct your body's joints through their full
intended range of motion without substantial decrement in limit strength. 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 you are in the
stretched position. There is no point to improving your joints' ranges of motion unless you
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 as well as psychological
techniques such as yoga also have shown effectiveness in improving flexibility.

Static Balance: Your ability to maintain control of your body's center of gravity over the
center of your base of support. Nothing works better at improving static balance than
practice! Assuming that you 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: Your ability to maintain control of your 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 you for practicing your dynamic
balance skills. In other words, lay a foundation first, and then practice your specific skills.
Distributed practice is best, with short practice sessions at least twice daily.

Strength Endurance: Your 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 yourself to continue contracting your muscles at maximum or near-maximum
intensity while under conditions of extreme fatigue facilitates enzymatic changes within your
muscles. Special forms of both weight training and ("light&quot

resistance training, coupled with
careful dietary and supplementation habits are the technologies which work best.
Psychological techniques also can be significant.

Local Muscular Endurance: A muscle’s ability to perform sustained, sub-maximum force
output over an extended period. LME is identical to strength endurance (see strength
endurance), with the exception that LME is muscle-specific, while strength endurance is a
phrase used to describe a complex sports activity or movement.

Speed Endurance: Your 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 yourself to continue contracting your muscles at maximum intensity while under
conditions of rapid ATP/CP (energy substrate) depletion facilitates positive enzymatic
changes within your muscles. Special forms of resistance training which emphasize
maximum-output linear movement (e.g., running is "linear&quot

, coupled with careful dietary and
supplementation habits are the technologies which work best. Psychological techniques
also can be effective.

Cardiovascular/Cardiorespiratory Endurance: The efficiency with which you get oxygen
to your working muscles while, at the same time, removing metabolic wastes. Repetitive
submaximal applications of muscular exertion (force), linear or non-linear in nature, forces
your muscles to operate while in severe oxygen debt. While CRE and CVE are the
conventional phrases to describe this attribute, a more accurate phrase would be "aerobic
strength endurance" (see aerobic strength endurance). Your training (which must include
resistance training, dietary practices, supplementation, therapeutic modalities and
psychological techniques) 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 your max VO2 uptake past 60 ml/kg/min.

Muscle Mass: For bodybuilders, muscle mass is critical. It's the point of the sport. But for
fitness enthusiasts, strength-to-weight ratio is more important than sheer mass for its own
sake. Certainly, it's "normal" to have each muscle in your body optimally developed. And,
it's "abnormal" not to be. What does that make the average sedentary person? Abnormal!
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 your total bodyweight that is comprised of fat. Most
fitness experts agree that 10-14% is "good" for men, and 14-18% is "good" for women.
Clinical obesity is defined as 20 and 28 percent for men and women, respectively, while
chronic obesity (the point at which your overweight condition is considered a "disease&quot

is
28 and 32 percent for men and women, respectively. 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 -- your task is greatly magnified. This is because bigger muscles burn fat more
efficiently than little muscles. Simply reversing the effects of disuse in your muscles will
ensure that your dietary efforts pay far greater dividends for you. Medical support,
therapeutic modalities and psychological techniques are often called for in extreme cases of
obesity or when there are other health considerations involved. By far the most important
consideration is prevention -- don't let yourself get fat in the first place.

Freedom From Stress: Many psychologists say that "stress" should be measured by how
well you are able to "control" outcomes in your life. Removing yourself from the stressful
elements in your life is best. However, that's not always possible. Simple lifestyle changes,
psychological assistance, medical support and (more effective than heretofore recognized)
exercise all stand out as significant stress-controlling technologies.

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. Careful and regular diet, supplementation and exercise over a lifetime is
by far more important in maintaining health than occasional visits to your family doctor. Your
diet and supplementation schedules must include an abundance of antioxidants (see ageing
section in Unit Eleven), and your exercise must be both regular and of sufficient intensity
that your muscles and cardiovascular systems are taxed.

Preventive Past Lifestyle: Everything from wrinkles to osteoporosis, from arthritis to
atherosclerosis, and from dental cares to dermatoses are signs of premature ageing. Most
are preventable to a far larger extent than heretofore thought possible. Higher levels of
"dis-ease" are suffered by those who have, over a lifetime, cast caution to the wind in
regards to nutritionally sound health and fitness practices, than among those who have lived
a fitness lifestyle. Medical support will go far in ensuring good health. That's not enough,
however. Careful and regular diet, supplementation and exercise over a lifetime is by far
more important in maintaining health than occasional visits to your family doctor. Your diet
and supplementation schedules must include an abundance of antioxidants , and your
exercise must be both regular and of sufficient intensity that your muscles and
cardiovascular systems are taxed.

The Mirror & Photo Tests: Strip naked and look into a full-length mirror. What do you see?
Do you like what you see? Remember, a mirror doesn't lie. Take many "before and after"
photos -- several times yearly. These photos are your best chronicle of progress, lack of it,
or extent of "deterioration" from disuse, misuse or abuse. Wear a very revealing bathing suit
when these photos are taken -- wouldn't want to miss anything! Of course, the most
important elements involved in your appearance are diet and weight training, as they have
the most profound effect on physical (outwardly visible) appearance. As you can guess,
looking good and feeling good are hand-and-glove.

Fitness testing -- Measuring the indicators of the various aspects of fitness. Cf. graded

exercise test, physical work capacity.

Flex -- Contracting a muscle (or muscles) isometrically, as in bodybuilding competition. It
can also refer to joint movement (see Flexion).

Flexibility -- The range of motion around a joint.

Flexion -- A movement which moves the two ends of a jointed body part closer to each
other, as in bending the arm. Cf. extension.

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.

Foot-pound -- The amount of work required to lift one pound one foot.

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).

Frequency -- How often a person repeats a complete exercise session (e.g. 3 times per
week). Frequency, along with duration and intensity, affect the effectiveness of exercise.

Functional capacity -- See maximal oxygen uptake.

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, particularly among female athletes.
Recently, in preliminary testing, the active ingredient -- ferulic acid (aka "trans-ferulic acid&quot

-- was reported to exert an even more pronounced effect than Gamma Oryzanol.

Ginkgo 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.

Gluconeogenesis -- When glycogen (sugar stored in muscles) stores are low, glucose for
emergency energy is synthesized from protein and the glycerol portion of fat molecules.
This is one important reason that ATP/CP athletes and glycolytic athletes are warned to
stay away from undue aerobic exercise -- it’s muscle-wasting.

Glucose -- Blood sugar. The transportable form of carbohydrate, which reaches the cells.

Glycogen -- The storage form of carbohydrate. Glycogen is used in the muscles for the

production of energy.

Glucosamine -- There are several types of connective tissues. Cartilage, tendons,
ligaments, intervertebral discs, pads between joints, and cellular membranes all are
comprised of connective tissue. All connective tissues have two common components, chief
of which is collagen. One third of your body’s total protein volume is comprised of collagen,
making it the most common protein in the body. The other component is proteoglycans
(PGs). PGs form the "framework" for collagenous tissue. These huge structural
"macromolecules" are comprised mainly of glycosaminoglycans (GAGs) -- long chains of
modified sugars. The principal sugar in PGs is called hyaluronic acid, of which 50 percent is
comprised of glucosamine. The principal amino acids forming collagen are proline, glycine
and lysine.

Collagen and PGs must somehow "get together" during the production of new connective
tissue. Of the multitude of biochemical reactions which must take place during the
synthesis of connective tissue, there is one critical "rate-limiting" step, which once reached
guarantees that new connective tissue is being successfully synthesized. That rate-limiting
step is the conversion of glucose to glucosamine. Glucosamine, then, is the single most
important substance in the synthesis of connective tissue.

Over thirty years of research has gone into understanding how glucosamine acts as the
precursor of GAG synthesis. Scientists have long known that simply ingesting purified
glucosamine from connective tissue allows the body to by-pass the critical rate-limiting step
of converting glucose to glucosamine. Here are some of the findings from these studies:

Glucosamine is 95% absorbed intact through the gut wall;
Thirty percent of all orally administered glucosamine is retained (stored) for later use
by the body in synthesizing more connective tissue;
In human clinical trials, glucosamine sulfate, given orally in doses of 750-1500
milligrams daily was observed to initiate a reversal of degenerative osteoarthritis of
the knee after two months. Normalization of cartilage was documented by taking
biopsies of the tissue and scrutinizing them with an electron microscope;
Of greater concern to athletes, glucosamine aids in feeding your injured connective
tissues the most critical precursor for rebuilding the collagenous matrix which forms
connective tissue;
Glucosamine is the preferred substance in synthesizing PGs -- your connective
tissue’s framework;
In vitro research demonstrated that glucosamine increases the production of GAGs
(the most important molecules in your PGs) by 170 percent.

Glucosamine as a supplement clearly aids in connective tissue synthesis. All athletes need
such a substance, as the repair and growth of connective tissue is never-ending.

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 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.

Gluteals -- Abbreviation for gluteus maximus, medius and minimus; the hip extensor
muscles. Also called buttocks or glutes.

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.

Glycogenolysis -- The cellular breakdown of stored glycogen for energy, which is regulated
by the enzyme phosphorylase.

Glycolysis -- The metabolic process that creates energy via splitting a molecule of glucose
to form either pyruvic acid or lactic acid and produce ATP molecules. Glycolysis in an
important part of anaerobic metabolism.

Glycolytic Sports -- Sports such as wrestling, boxing, 200 meter dash 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&quot

, 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. The purpose may be to protect against separating
the tendon from bone when a contraction is too great. 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 you carefully perform repeated submaximum jerks
with weights. Cf. muscle spindle, proprioceptor.

Graded exercise test (GXT) -- A treadmill, or cycle-ergometer, test that delivers heart rate,
ECG, and other data. Workload is gradually increased until an increase in workload is not
followed by an increase in oxygen consumption; this identifies the individual's maximal
oxygen uptake. Allows the prescribing of exercise to the individual's actual, rather than
estimated, heart rate or aerobic

capacity. Requires medical supervision. Cf. physical work capacity.

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.

**corina** · 17-03-2005, 11:08

Hamstring -- The big muscle along the back of your upper leg which extend from above the
hip to below the knee.

Health risk appraisal -- A procedure that gathers information about a person's behaviors,
family

history, and other characteristics known to be associated with the incidence of serious
disease, and uses that information to compare the individual's present risks with the lower
risks that could be achieved by changing certain behaviors.

Heart attack -- An acute episode of any kind of heart disease.

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

Heart rate reserve -- The difference between the resting heart rate and the maximal heart
rate.

Heat cramps -- Muscle twitching or painful cramping, usually following heavy exercise

with profuse sweating. The legs, arms, and abdominal muscles are the most often affected.

Heat stroke -- A life threatening illness when the body's temperature-regulating
mechanisms fail. Body temperature may rise to over 104 degrees F, skin appears red, dry,
and warm to the touch. The victim has chills, sometimes nausea and dizziness, and may be
confused or irrational. Seizures and coma may follow unless temperature is brought down to
102 degrees within an hour.

Heat syncope -- Fainting from the heat. When a lot of blood is sent to the skin for cooling,
and the person becomes inactive enough to allow blood to pool in the legs, the heart may
not receive enough blood to supply the brain. Once the person is in a horizontal position,
consciousness is regained quickly.

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.

Herbs -- An often-used definition of herbs is any part of a plant which can be used as a
medical treatment, nutrient, food seasoning or dye. However, this definition is too
shortsighted to be relevant to the needs of otherwise healthy athletes whose major objective
in life is to excel in their respective sports. You can use herbs to enhance your performance
in many ways:

Herbs can cleanse your body. Many herbs contain powerful antioxidants whose
ability to slow the aging process as well as aid in recovery has been well
documented;
Herbs can have a normalizing effect, allowing the body to both recuperate from and
adapt to the intense stresses of workouts and competition;
Herbs can have great nutritional value. Many herbs are high in vitamins and minerals
which you as an athlete need at higher levels due to your extremely active lifestyle or
dietary limitations;
Herbs can raise your energy levels;
Herbs can stimulate your immune system;
Herbs can also stimulate other systems such as your endocrine system, which
plays a part in ALL bodily functions, including muscle tissue repair an growth;
Herbs can add seasoning to bland, low fat food.

While the list of herbs is far too extensive to include in this glossary of training and nutrition
terms (only a few of the more popular herbs are mentioned), It is nonetheless useful to list
the types of herbs. The following classes of herbs are traditionally used by trained herbalists
to distinguish the multvariate uses of herbs:

Adaptogens.

Adaptogens help the body cope with stress through biochemical support of the adrenal
glands. The term "adaptogen" was coined by researchers to describe the action of a
substance that helps to increase resistance to adverse influences, both physical and
environmental; a cure - all. To be a true adaptogen the substance must be 1) safe for daily
use, 2) increase the body’s resistance to a wide variety of factors, and 3) have a normalizing
action in the body. Adaptogens are useful for otherwise healthy individuals to help adapt to
stresses such as an increasing work load, as well as illness or injury. Adaptogens provide
both a tonic support to help the body normalize (return to homeostasis) as well as providing
primary medical treatment.

Adaptogens work best over time. Adaptogenic herbs gently and efficiently "coax" your body
into a far more strategic position for maintaining improved growth, recovery and repair for the
months of hard training you are about to enter. The first step is to prepare your body for
better use of supplements and dietary intake. This is done through a "cleansing" formula for
your kidneys, liver, colon, and blood. Step two is to improve your body’s wound-healing
(restorative and recovery) ability. The final step is to maximize your body’s adaptive
responses to the stresses of training, a part of which involves boosting immune function.
One of the most well - known adaptogens is Siberian ginseng. Other herbs such as
chaparral, dandelion root, aloe vera, echinacea, yellow dock, and golden seal also have
adaptogenic properties.

Alteratives.

Alteratives work by gradually restoring the proper functioning of the body. One main function
of alteratives is neutralizing toxins in the blood. Indeed, an alternative name for alteratives is
"blood cleansers." But because alteratives also help the kidneys, liver, lungs skin and other
systems remove toxins with their restorative properties, the term "blood cleanser" is not
complete. Some herbs with alterative properties include nettles, cleavers, burdock,
dandelion, yellow dock, red clover, chaparral and Oregon grapes.

Anti-catarrhals.

Anti-catarrhals help your body get rid of excess mucous from the lungs, sinuses and throat.
Athletes engaged in severe aerobic activities or challenged by extreme bouts against the
anaerobic threshold (to the point where further movement is impossible without more oxygen
being available) are clearly aided by anti-catarrhal herbs such as golden rod, elder tree, and
eyebright.

Anti-inflammatories.

Anti-inflammatories reduce swelling in various bodily tissues. Most herbs with
anti-inflammatory properties contain volatile oils. These herbs can work by relaxing the
nervous system and muscle spasms, attacking bacteria or by increasing blood flow to the
affected area. In doing so, the herb may also relieve pain. This is clearly a category of herbs
of extreme interest to athletes. Remember, no healing or recovery is possible until you first
reduce swelling and inflammation. Some herbs with anti-inflammatory properties include
chamomile, lemon balm, peppermint, meadowsweet, willow bark, bogbean and wild yams.

Anti-microbials / anti-bacterials.

Micro-organisms and bacteria can disrupt the body’s systems and cause illness. By
stimulating the body’s immune system, or by direct attack, anti-microbials and
anti-bacterials keep these pathogens at bay. Chaparral, echinacea, garlic and goldenseal
are herbs with excellent anti-microbial and anti-bacterial actions.

Anti-spasmodics.

Ant-spasmodics relieve muscle cramps by either alleviating muscular tension, nervous
tension, or psychological tension. Another class of herbs offering great benefit for athletes.
Black haw, grindelia, lobelia, angelica and peppermint all have anti-spasmodic properties.

Astringents.

Astringents tighten or bond tissues together by binding protein molecules. This causes
contraction and firming of tissues. This effect is useful for cuts or abrasions (common
problems with all athletes), sinusitis and diarrhea. Herbs with an astringent property include
white oak, pipsissewa, horse chestnut, witch hazel, agramony and cranesbill.

Bitters.

This classification of herbs got it’s name not by what they do, but how they taste. Yet it is
the taste itself which helps the body detoxify itself! The bitter sensation triggers a hormonal
response in the digestive system which leads to the production of digestive juices and bile,
as well as detoxifying the liver. Athletes having a hard time gaining weight because of poor
appetite or poor digestion can benefit greatly from the use of bitters before each of their 5-6
daily meals. Bitters can also stimulate intestinal healing. Herbs with bitter properties include
gentian, citrus peel, angelica, barberry, burdock, dandelion, mugwort, whorehound,
eleecampane, tumeric and ginseng.

Calmatives / Carminatives

The aromatic volatile oils found in calmatives reduce inflammation in the intestinal walls. By
doing this, they promote proper functioning of the digestive system as well as relieve
intestinal pain and removing gas. Calmatives’ effects on the digestive system will promote
better absorbtion of the nutrients you need as well as help relieve the upset stomach you
have before competition. Fennel and rosemary are a couple of herbs that have calmative
effects.

Like calmatives, carminatives have strong effects on the digestive system. They ease gas,
indigestion, intestinal cramping, and can also stimulate your appetite. Cumin, fennel, ginger
and peppermint are a few carminatives.

Demulcents.

Demulcents have an anti-inflammatory and soothing effect on the kidneys, urinary bladder
and mucus membranes. They also help moisten these tissues. When the kidneys and
urinary bladder become irritated, proper waste elimination is compromised. The mucus
membranes found in the throat and nasal capacity also can become inflamed as well as dry
and irritated, which effects breathing. Comfrey, licorice, marshmallow, slippery elm are all
demulcents.

Diaphoretics.

Diaphoretics cause you to perspire, thus eliminating toxins through the skin. By dilating
capillaries near the skin’s surface (which also improves overall blood circulation) or relaxing
pores toxins more easily pass into sweat glands where they are discarded once you
shower. Athletes who have problems sweating may benefit from such herbs. Diaphoretics
also support kidney function, where toxins are separated from the blood and discarded in
the urine. Some herbs with a diaphoretic action include basil, chrysanthemum, ginger,
lemon balm, and peppermint.

Diuretics.

By increasing the production and removal of urine, diuretics also eliminate toxins and waste
from the body. Ancient herbal tradition has it that diuretics include any herb which is
beneficial to the urinary system’s overall health. Many herbs including parsley root, uva ursi,
corn silk, alfalfa, juniper berries, artichokes, asparagus, astragalus, buchu, burdock, celery,
chaparral, dandelion, kava kava and sarsaparilla are known to have diuretic properties.
Diuretics should not be used long term and definitely not during intense exercise as they
can rob you of several minerals as well as bodily fluids (especially from your blood), both of
which are vital during exercise.

Expectorants

Expectorants are commonly referred to as herbs that help the lungs. While they do indeed
help your lungs, they do so by removing phlegm and excess fluid from them as well as the
throat. Expectorants are also useful for bronchitis and ashram. Such herbs included
coltsfoot, elecampane and mullein.

In addition to expectorants, other herbs can help optimize your lungs health. Mullein,
besides being an expectorant, also serves as a lung tonic and anti-inflammatory. Other
herbs include sundew, wild cherry bark, skunk cabbage and bloodroot.

Hepatics.

Hepatics aid liver function. The liver is an important organ for many reasons; among them is
waste removal. Athletes experience ammonia toxicity resulting from the breakdown of
protein for energy. The liver eliminates ammonia. Athletes suffer from a buildup of lactic acid
resulting from the breakdown of glycogen during exercise. The liver eliminates lactic acid.
Some ill-advised athletes sometimes resort to the use of illegal anabolic steroids, which are
potentially harmful to the liver. You get the picture. Athletes definitely need a peak
performing liver! Hepatics can help increase bile production and waste removal as well as
detoxifying the liver. Barberry, dandelion root, Oregon grapes, milk thistle, balmony and
gentian are some useful hepatics.

Hypotensives.

Hypotensives help to normalize blood pressure. Obviously, this is an important category for
those who have high blood pressure. Hawthorn, linden blossoms, ginkgo biloba, garlic and
motherwort are all excellent hypotensives.

Hypnotics.

Do not be misled by the term "hypnotic"; you will not be put into a trance, put to sleep for
hours or begin to hallucinate. Hypnotics gently help you fall asleep quicker and improve the
quality of sleep. Proper sleep patterns are hard to come by for some -- traveling to games,
the stress of performing well, the stress student athletes have as a result of balancing
academics and athletics, and numerous other causes can keep you awake at night.
Obviously, energy levels are negatively affected from lack of adequate sleep, but it also
affects growth hormone output and recovery from workouts and injuries. Herbs such as
valerian, California poppy, lobelia, skullcap, lemon balm, peppermint and Siberian ginseng
can all calm you down for a night’s rest!

Laxatives.

Laxatives are a multi-million dollar business for the pharmaceutical industry. Many herbs
also serve as laxatives and are much gentler on the body than commercial brands. They’re
also a lot less expensive. By stimulating bowel movement, wastes and toxins are removed
from the body. With them, however, bodily fluids and vital minerals are also lost. So, as it is
with diuretics, caution should be taken when taking laxative herbs. Do not prolong your use
of laxatives. Some natural laxatives include cascara sagrada, dandelion root, psyllium
seeds, aloe vera, boneset and damiana.

Male and Female Reproductive.

Proper functioning of your reproductive system will do far more for your athletic career than
continue your legacy of athletic achievement! By normalizing your hormonal balance an
array of health benefits can be gained. Take strong note of this: your hormonal balance is
strongly effected by your reproductive system, and hormones affect all functions and
systems of the body! Therefore, herbs that benefit the reproductive system can ease
menopause, moodiness, sexual dysfunction as well as promote proper hormonal balance,
which in turn may 1) enhance tissue repair, 2) improve hepatic function (liver), 3) provide
more efficient digestion and assimilation, 4 amplify energy levels, metabolic functions and
brain activity.

CAUTION! When dealing with the hormonal balance of your body, great care should be
taken. Even a slight change of this balance can cause an array of problems. Chasteberry,
for example, contains phytochemicals that promote progesterone and estrogen balance
(normally regarded as female hormones). This should not be taken by adolescent males, but
can be useful for females and older men.

For Males: Wild yams, black cohosh, saw palmetto, damiana, chasteberry, St. John’s wort,
wild oats (did you see this one coming&#33

, and those herbs with bitter properties have positive
effects on the male reproductive system.

For Females: Chasteberry, blue cohosh, black cohosh and bitter herbs have a positive effect
on the female reproductive system.

Nervines.

Nervines have beneficial effects on the nervous system -- the brain, central nervous system,
neuromuscular system, as well as the sympathetic and parasympathetic nervous systems
(those that bring impulses to and from your bodies organs and systems). Herbs that can
help your nervous system include oats, skullcap, St. John’s wort, motherwort, lobelia and
valerian.

Rubefacients.

Rubefacients stimulate blood flow near the skin when applied topically. Because of this
action, rubefacients are useful for most athletes because they promote healing and reduce
the symptoms of arthritis, joint and muscle pain. Black pepper, cayenne and mustard are
listed among the many known rubefacients.

Tonics.

Tonics vitalize and nourish either one organ of the body or the entire body itself. The term
"tonic" may bring visions of "snake oils" sold out of the back of covered wagons by peddlers
traveling from town to town in the old west. While many such tonics may have been
worthless, many weren’t. Chances are, people back in the old west were as eager for a
quick solution to their ailments as they are today. Still, many herbs work remarkably well
over time by gently coaxing your body back to good health or by aiding in maintaining it.

Unlike chemical drugs of today, tonics help prevent health problems and can be taken with
very little worry of side effects or overdose. While tonics should be used in times of good
health, they can be especially helpful if signs of illness start to show up, but the illness has
not yet come on. As you can imagine, many herbs can be considered tonics.

Vulneraries.

This is a category of herbs that those of you involved in contact sports will definitely want to
check out! Vulneraries promote healing of cuts, abrasions and bruises, relieves tissue
irritations, and can also have promote blood flow to areas affected by bruises and inflamed
tissues. Arica, calendula and chickweed are known vulneraries.

High blood pressure -- See hypertension.

High-density lipoprotein (HDL) -- A type of lipoprotein that seems to provide protection
against the buildup of athersclerotic fat deposits in the arteries. Exercise seems to increase
the HDL fraction of total cholesterol. HDL contains high levels of protein and low levels of
triglycerides and cholesterol. Cf. lipoprotein, low-density lipoprotein.

Homeostasis -- The tendency of the body to maintain its internal systems in balance.
Example: A buildup of carbon dioxide increases the respiration rate to eliminate it and draw
in more oxygen.

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.

Horsepower -- A workrate measure equal to 746 watts, or about 550 foot-pounds per
second.

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.

Hydroxycitrate (HCA) -- HCA (sometimes referred to as hydroxycitric acid) is a natural fruit
acid found in abundance in the Brindall berry, the fruit of the Garcinia Cambogia plant (found
in India primarily). HCA is cited in the research as able to inhibit lipid (fat) synthesis.
Possible mechanisms for this effect may be 1) an appetite suppressant response due to
enhanced gluconeogenesis which would promote a feeling of satiety, and 2) inhibition of
certain enzymes necessary for biosynthesizing fat.

Hyperglycemia -- Abnormally high level of glucose in the blood (high blood sugar). The
clinical hallmark of diabetes mellitus. Usually defined as a blood sugar value exceeding 140
mg/dl.

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.

Hypertension -- Persistent high blood pressure. Readings as low as 140/90 millimeters of
mercury are considered a threshold for high blood pressure by some authorities. Cf. blood
pressure.

Hyperthermia -- Body temperatures exceeding normal. See heat cramps, exhaustion, heat

stroke, heat syncope. Cf. hypothermia.

Hypertonic -- Describes a solution concentrated enough to draw water out of body cells.

Cf. osmolarity.

Hypertrophy (general) -- An enlargement of a body part or organ by the increase in size of
the

cells that make it up. Cf. atrophy.

Hypertrophy (muscle)-- 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.

Hypervitaminosis -- Undesirable symptoms caused by an excess of certain (typically fat
soluble) vitamins.

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). This form of hypoglycemia is relatively uncommon and is not what most
people generally refer to when they claim to have "hypoglycemic symptoms".

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.

Hypothermia -- Body temperature below normal. Usually due to exposure to cold
temperatures, especially after exhausting ready energy supplies. Cf. hyperthermia.

Hypotonic -- Describes a solution dilute enough to allow its water to be absorbed by

body cells. Cf. osmolarity.

Hypoxia -- Insufficient oxygen flow to the tissues, even though blood flow is adequate. Cf.
ischemia.

Hypnotherapy -- An effective method to shed accumulated negativity and self-doubt that
can limit confidence and performance potential.

Iliac crest -- The upper, wide portion of the hip bone.

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).

Infarction -- Death of a section of tissue from the obstruction of blood flow (ischemia) to the
area. Cf. myocardial infarction.

Inflammation -- Body's local response to injury. Acute inflammation is characterized by
pain, with heat, redness, swelling and loss of function. Uncontrolled swelling may cause
further damage to tissues at the injury site.

Informed consent -- A procedure for obtaining a client's signed consent to a fitness
center's

prescription and leadership of his/her program. Includes a description of the objectives and
procedures, with associated benefits and risks, stated in plain language, with a consent
statement and signature line in a single document.

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

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 workouts and 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 you'll be able to get a rep or two more out of yourself in each set. It
means that you'll be able to do your 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. No RDA. 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.
Various forms of insulin may be prepared and administered to temporarily treat a diabetic
individual.

Insulin-like Growth Factors (IGF-I & IGF-II) -- IGF-I and IGF-II are theorized to be 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 fusion
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. And, trigonella 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 alliumsativum -- 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. These
powerful botanicals are reported to 1) have antihypertensive effects (lower blood pressure), 2)
be capable of reducing blood lipids (e.g., cholesterol), and 3) provide general cardiovascular
benefits.

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.

Intensity -- The rate of performing work; power. A function of energy output per unit of time.
Examples: Aerobic exercise may be measured in o(V,.)O2, METs, or heart rate;
short-duration anaerobic exercise may be measured in foot-pounds per minute or other units
of work measurement. Intensity, along with duration and frequency, affect the effectiveness
of exercise. In gym parlance, intensity refers to the difficulty of a workout or workout
schedule. Intensity is often erroneously defined as how close you are to your maximum limit
strength level in the amount of weight you are using in a given exercise movement. But to
athletes other than bodybuilders and fitness enthusiasts, intensity is defined as "psych."
There is a need for a clear definition. (See related concepts, "Periodization" and
"Recovery.&quot

One's training "intensity" may be (but not necessarily) increased by:

· amplification of mental effort -- getting "psyched"

· approaching a game or training movement with maximum mental focus

· approaching your training or competition with a burning passion, as though it were
your 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 your muscles are required to perform.

· increasing the "ballistic" nature of the transition portion of the lift or movement. (For
example, quickly rearing back to throw (activating the muscle spindles and Golgi
tendon organs while at the same time violently pre-stretching the tissues of the
shoulder such that you avail yourself of the natural viscoelasticity of the tissues
surrounding the shoulder) and then reversing the direction (throwing) involves
increased "ballistic" stress) .

Interval training -- An exercise session in which the intensity and duration of exercise are

consciously alternated between harder and easier work. Often used to improve aerobic
capacity and/or anaerobic endurance in exercisers who already have a base of endurance
training.

Intramuscularintracellular friction -- The natural friction between and within muscle
fibers caused by contraction (especially eccentric contraction). Leads to some reduction in
strength output. The greatest amount of friction occurs in eccentric movements, such as the
lowering of weights, where the muscle lengthens against resistance. This can be very
damaging to contractile components inside fibers, and to the fibers themselves (called
"microtrauma&quot

.

Iodine -- An essential element for the function of the thyroid gland, which regulates
metabolism and energy. RDA: 150 micrograms. 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, you cannot train. Iron
is easily lost through sweat, urine, feces and menstrual flow. Runners in particular are
suspected of inefficient absorption of dietary iron. RDA: 10 mg. (men), 18 mg. (women).
Dietary sources: liver, oysters, lean meat, leafy green vegetables, whole grains, dried fruits,
legumes.

Ischemia -- Inadequate blood flow to a body part, caused by constriction or obstruction of a
blood vessel. Cf. hypoxia.

Isokinetic contraction -- A muscle contraction against a resistance that moves at a
constant

velocity, so that the maximum force of which the muscle is capable throughout the range of
motion may be applied. Cf. isotonic contraction.

Isokinetic exercise -- Exercise equipment using accommodating resistance technology.
For example, Keiser equipment uses compressed air to provide accomodating resistance.
With this form of isokinetic movement, the harder you push the harder the machine resists,
providing the net effect of controlling the speed of movement (see Accomodating
Resistance).

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.

Jerk -- The part of the Olympic lift known as the "clean and jerk," where the lifter drives the
barbell from his or her shoulders overhead to a locked position.

Jerk training -- A training technique involving carefully applied repetitive ballistic-type
movements to the tissues surrounding a joint for the purpose of "deinhibition" -- preventing
the protective cessation of muscle contraction. The Golgi tendon organ is, in theory,
prevented from sending an inhibitory signal to the central nervous system upon being
maximally stimulated by repetitive jerky stress. Adaptive changes in surrounding connective
tissues is theorized to occur in order to prervent injury to the tissues being stressed.

Joints -- A joint is formed where two bones come together. Not all joints have the same
range of motion, and some joints don't move at all. The range of motion of a joint is limited
by the structure of the bone and the attachment of muscle to bone. Described below are
some important structures found in a joint.

- Cartilage is a firm, elastic, flexible white material. It is found at the ends of ribs, between
vertebrae (discs), at joint surfaces, and in the nose and ears. Cartilage provides shock
absorption, a smooth surface between adjacent bones, and structure.

- Ligaments are relatively inelastic bands of white, fibrous tissue. They connect one bone to
another at a joint.

- Tendons are extensions of the muscle fibers. They are slightly more elastic than
ligaments, but cannot shorten as muscles do. they connect muscle to bone.

- Bursa are fluid-filled pads that absorb shock and provide a smooth surface upon which
tendons move over bone.

- Synovial fluid is a very viscous material that lubricates the working parts of a joint.

Joint capsules -- A sac-like enclosure around a joint that holds synovial fluid to lubricate

the joint.

Ketone -- Keytone bodies are produced as intermediate products of fat metabolism. they
are normally created in limited amounts when fat is oxidized. However, in drastic conditions
where carbohydrate is insufficient or unavailable for energy needs such as starvation or
untreated diabetes, excessive amounts of fat are oxidized and ketone bodies accumulate.
This condition is known as ketosis.

Ketosis -- An elevated level of ketone bodies in the tissues. Seen in sufferers of starvation or
diabetes, and a symptom brought about in dieters on very low carbohydrate diets.

Kilocalorie -- Kilocalorie (kcal) is a unit of measurement used in metabolic studies, being
the amount of heat required to raise the temperature of 1 kilogram of water 1 degree Celsius
at a pressure of 1 atmosphere. It is 1,000 times larger than the small calorie used in
chemistry and physics. The term is used in nutrition to express the fuel or energy value of
food.

Kilogram (kg) -- A unit of weight equal to 2.204623 pounds; 1,000 grams (g).

Kilogram-meters (kgm) -- The amount of work required to lift one kilogram one meter.

Kilopond-meters (kpm) -- Equivalent to kilogram-meters, in normal gravity.

Kinesiology -- Study of human musculoskeletal movement, also referred to as
biomechanics.

Kinematics and Kinetics -- Kinematics is defined as the geometry of motion, which
includes displacement, velocity, and acceleration without regard for the forces acting on a
body. Kinetics, however, concerns itself with understanding the dynamics of the forces
acting on a body.

Knee wraps -- Elastic strips used to wrap knees for better support when performing squats
and dead lifts.

Krebs Cycle -- Krebs cycle (citric acid cycle) refers to a complicated series of reactions by
which fragments from any of the energy nutrients (proteins, carbohydrates, and fats) are
completely broken down to carbon dioxide and water, releasing energy for the formation of
adenosine triphosphate (ATP). It is the final common pathway for all nutrient metabolites
involved in energy production, and provides more than 90% of the body's energy. This is the
oxidative portion of energy production where short carbon chains from the breakdown of
glucose, fatty acids, and protein are broken down and the energy is used to form more ATP.
Oxygen is involved in this phase of metabolism where they combine with hydrogen atoms to
form water. This takes place in the mitochondria

**corina** · 17-03-2005, 11:09

L-carnitine -- Neither an amino acid nor a vitamin, L-carnitine is a derivative of hydroxybutyric acid.
It is naturally obtained from red meat, and helps release stored bodyfat (triglycerides) into the
bloodstream for use in cellular energy processing. Its physiological role is to transport long-chain
fatty acids into the mitochondria for energy production. This is believed to improve one’s fat
metabolism (lower body fat level) as well as long-term energy level. Research has also shown
L-carnitine to have a value in treating certain cardiovascular disorders, including hardening of the
arteries.

Lactate -- Lactic acid.

Lactic acid -- A byproduct of glucose and glycogen metabolism in anaerobic muscle energetics. A
minute accumulation causes muscular fatigue and pain, and retards contraction.

Lactic acid is carried by the blood to the liver, where it is reconverted to glucose and returned as
blood glucose to the muscles. It is this elevation of blood lactic acid in sustained strenuous
exercise, such as in marathon running, which results in muscle fatigue and pain. Recovery follows
when enough oxygen gets to the muscle, part of the lactic acid being oxidized and most of it then
being built up once more into glycogen. The metabolic cooperation between contracting skeletal
muscle and the liver to support active muscle work is called the Cori cycle.

Lactose -- Lactose is a disaccharide of milk which on hydrolysis yields glucose and galactose.
Bacteria can convert it into lactic acid and butyric acid, as in the souring of milk. It is used in infant
feeding formulas, in other foods and as an osmotic laxative and diuretic. Lactose is not tolerated in
many persons after weaning, owing to a reduced lactase activity.

Lats -- Short for latissimus dorsi, the large muscles of the back that are the prime movers for
adduction, extension and hyperextension of the shoulder joints.

Lean body mass -- All of you, except your fat. Includes bone, brain, organs, skin, nails, muscle,
all bodily tissues. Approximately 50-60% of lean body mass is water.

Lean body weight -- The weight of the body, less the weight of its fat.

Lever -- A rigid object (bone), hinged at one point (joint) to which forces (via muscle contraction or
resistance) are applied at two other points. A lever transmits and modifies force or motion, and has
three parts: 1) a fulcrum, 2) a force arm and 3) a resistance arm. There are three classes of levers,
depending on the location of the three parts relative to each other.

Ligament -- The fibrous, connective tissue that connects bone to bone, or bone to cartilage, to hold
together and support joints. Cf. tendon.

Limit Strength -- Absolute strength enhanced by hypnosis, electrotherapy, ergogenic substances
of any form (including nutritional supplements or drugs) or other techniques. Such aids increase the
potential for strength above normal capacity. Absolute strength is reached solely through training.

Lipid -- A number of body substances that are fat or fat-like.

Lipoprotein -- Combination of a lipid and protein. Cholesterol is transported in the blood plasma by
lipoproteins. Cf. high-density lipoprotein, low-density lipoprotein.

Longitudinal study -- A study which observes the same subjects over a period of time. Cf.

cross-sectional study.

Lordosis -- The forward curving of the spine at the neck (cervical spine) and lower back (lumbar
spine). Often used to refer to an abnormally increased curvature of the lumbar spine.

Low blood sugar -- See hypoglycemia.

Low-density lipoprotein (LDL) -- A lipoprotein carrying a high level of cholesterol, moderate levels
of protein and low levels of triglycerides. Associated with the building of othersclerotic deposits in
the arteries. Cf. lipoprotein, high-density lipoprotein.

Lower abs -- Slang for abdominal muscles below the navel. Conventional training wisdom holds
that one can "isolate" the lower from the upper abs through leg raises or reverse crunchers. In
reality, when the abdominals contract, the contractile forcee is generated throuhout the entire
abdominal wall.

Lumbar -- Pertaining to the lower back, defined by the five lumbar vertibrae, just above the sacrum.

Magnesium -- A pivotal mineral important to protein synthesis, energy production, muscle
contractions and a strong heart muscle. Essential for metabolism of calcium, phosphorus, sodium,
potassium and vitamin C. Chronic muscle cramps is a typical sign of a shortage. RDA: 350 mg.
(men), 300 mg. (women). Dietary sources: figs, lemons, grapefruit, yellow corn, almonds, nuts,
seeds, dark green vegetables.

Maintenance load -- The intensity, duration and frequency of exercise required to maintain an

individual's present level of fitness.

Manganese -- A key enzyme activator. Also vital to the formation of thyroid and reproductive
hormones, normal skeletal development, muscle reflexes, and the proper digestion and utilization of
food. No RDA. Dietary sources: whole grains, egg yolks, nuts, seeds and green vegetables.

Maria Thistle -- The active compound in Maria Thistle is silymarin. It is known to be 1) a potent
hepatoprotector and antihepatotoxic agent (thereby restoring normal metabolic function to the liver),
2) promotes cellular regeneration via increased protein synthesis, 3) aids in protecting the kidneys,
and 4) acts as a powerful antioxidant principally through its sparing effects on glutathione (which
also probably accounts for its potency in improving liver function).

Max -- Maximum effort for one repetition of a weight training exercise. Also expressed as one's
"1-RM" or "one rep max." Max o(V,.)O2 See maximal oxygen uptake.

Maximal heart rate -- The highest heart rate of which an individual is capable. A broad rule of

thumb for estimating maximal heart rate is 220 (beats per minute) minus the person's age (in
years). Cf. graded exercise test.

Maximal oxygen uptake -- The highest rate of oxygen consumption of which a person is capable.

Usually expressed in milliliters of oxygen per kilogram of body weight per minute. Also called
maximal aerobic power, maximal oxygen consumption, maximal oxygen intake. Cf. o(V,.)O2 max.

Maximal tests -- An exercise test to exhaustion or to levels of oxygen uptake or heart rate that
cannot increase further with additional work loads. Cf. graded exercise test.

Medical history -- A list of a person's previous illnesses, present conditions, symptoms,
medications and health risk factors. Used to prescribe appropriate exercise programs. Persons
whose responses indicate they may be in a high-risk category should be referred for medical
evaluation before

beginning an exercise program.

Medical referral -- Recommending that a person see a qualified medical professional to review

their health status and determine whether medical treatment is needed or whether a particular
course of exercise and/or diet change is safe.

Mesomorph -- A person whose physique features powerful musculature.

Met -- A measure of energy output equal to the resting metabolic rate of a resting subject.
Assumed to be equal to an oxygen uptake of 3.5 milliliters per kilogram of body weight per minute,
or a caloric expenditure of 50 Kcalories per square meter of body surface per hour. Hard exercise,
for example, requires up to eight METs of energy expenditure, which equals eight times the resting
energy requirement.

Metabolism -- The total of all the chemical and physical processes by which the body builds and
maintains itself (anabolism) and by which it breaks down its substances for the production of
energy (catabolism).

Metabolite -- Metabolite is any substance which forms as a by-product of the catabolism, growth,
or anabolism of living tissue.

Military press -- Pressing a barbell from upper chest upward in standing or sitting position.

Minerals -- There are 96 times more minerals in the body than vitamins. As vitamins, they are
necessary for life itself and combine with other basic components of food to form enzymes.
Minerals are ingested through food and water. Many minerals are deficient in the diet because of
mineral-poor agricultural soil, the result of intensive farming and long-term use of chemical fertilizers
and pesticides.

Minimum daily requirement (MDR) -- The minimum amounts of protein, vitamins and minerals
considered necessary to maintain health. Cf. recommended daily allowance, optimal daily
allowance.

Mitochondria -- Mitochondria are the rod-shape organelles found in the cytoplasm of cells. They
are the source of energy in the cell and are involved in protein synthesis and lipid metabolism.

Moment arm -- The perpendicular distance from the line of pull of a muscle to the axis of rotation.

Moment Of Force -- See Torque.

Monounsaturated fat -- Dietary fat whose molecules have one double bond open to receive more

hydrogen. Found in many nuts, olive oil, and avocados. Cf. polyunsaturated fat, saturated fat,
unsaturated fat.

Motor neuron -- A nerve cell which conducts impulses from the central nervous system to a

group of muscle fibers to produce movement.

Motor unit -- The basic unit of movement: a motor nerve fiber and all of the muscle fibers it
supplies. In the quadriceps muscle, one neuron can activate as many as 1,000 fibers. In the eye,
where great precision is required, one nerve cell may control only 3 fibers.

Motor unit recruitment -- One of the factors affecting strength. Refers to your ability to get
maximum stimulation through the nervous system to trigger the maximum amount of contractile
force through maximum motor unit recruitment. This can be built up over time through heavy
resistance and explosive strength training.

Muscle -- Tissue consisting of fibers organized into bands or bundles that contract to perform bodily
movement.

Muscle fiber -- Synonymous with muscle cell. See fiber.

Muscle group -- Specific muscles that act together at the same joint to produce a movement.

Muscle fiber arrangement -- Long fibers are created for large movements and speed rather than
strength. Short fibers are designed for strength with a lesser movement capability. Knowledge of
fiber arrangement can help you train muscle groups in a scientific manner.

Muscle pull (strain) -- Major or minor damage to muscles from excessive stretching or use. The
key to avoiding muscle pulls is proper conditioning and strict adherence to a thorough program of
warm-up and cool-down.

Muscle spasm -- Sudden, involuntary contraction of muscle or muscle group.

Muscle spindle -- The "computer" of muscle tissue, a modified fiber which responds reflexively to
mental impulses and muscle movement such as stretching. Measures and delivers the quantity of
muscle force needed to perform a given action. Rapid stretching of the muscle, for example, results
in messages being sent to the nervous system to contract the muscle, thereby limiting the stretch.
Cf. Golgi tendon organ, proprioceptor.

Muscle tone -- , "Muscle tone" or "tonus" refers to the degree of resting "tension" in a muscle.
Weight training results in a greater number of muscle fiber "firing" while at rest. It's Mother nature's
way of keeping your muscles in a "ready" state to contract more forcefully and instantaneously if
needed. The partial contraction results in your muscles feeling "tight" or "hard" to the touch.

Musculotendinous -- Pertaining to or composed of muscle and tendon.

Myocardial infarction -- A common form of heart attack, in which the blockage of a coronary
artery causes the death of a part of the heart muscle. Cf. infarction.

Myofibril -- The functional units within muscle fibers that cause contractions. The more you have,
the greater your strength. Myofibrillarization -- increasing myofibrils -- is achieved with the use of
heavy weight training.

Myofilaments -- The elements of a muscle cell which comprise myofibrils that actually shorten
(thereby providing contractile force) by sliding across one another via action of "cross bridges." They
are comprised of the proteins actin and myosin.

Myoglobin -- An iron-containing protein responsible for oxygen transport and storage in muscle
tissue, similar to hemoglobin in blood.

Myoneural Junction -- The connection of a neuron to a muscle fiber.

Myosin -- The most abundant protein (68%) in muscle fiber. It is the main constituent of the thick
contractile filaments which overlap with the thin actin filaments in the biochemical sequence that
produces contractions.

Myositis -- Inflammation of a skeletal muscle.

Myositis ossificans -- The deposit of bony materials in the muscle. Bruises from contact sports

may result in this condition. Severe bruises should be iced, and evaluated by a physician.

Nautilus -- Variable resistance-type exercise machine which attempts to match the amount of
resistance with the user's force output. Arthur Jones, developer of Nautilus equipment in the 1970s
is considered one of the true pioneers of fitness technology. He coined the term "Nautilus" because
of the sea shell appearance of his earlier machines' cams. However, the concept of varying
resistance by using offset cams was invented and in use during the 1800s in Europe. Jones'
marketing strategy involved his widely adopted "one set to failure" principle. He disavowed it in the
mid 80s, however (right after selling his business), and his legion of disciples (i.e., owners or sellers
of his equipment) all but vanished.

Negative reps -- An eccentric contraction. One or two partners assist in lifting a weight up to 20 -
40% heavier than an individual could normally lift. Once hoisted to the extended position, the weight
is slowly lowered without help. This type of exercise is extremely damaging to connective tissue,
and (according to the "cataclysmic" theory of overtraining) is the elemental factor in overtraining and
cumulative microtrauma.

Neuromuscular re-education (NMR) -- Therapy involving deep rolfing massage and neurological
stimulation to eliminate painful strength- and movement-limiting adhesions and scar tissue in
muscles caused by trauma. Developed by Drs. Gary Glum and Joseph Horrigan, Los Angeles
chiropractors specializing in soft-tissue injuries in sports.

Neurotransmitter -- A biochemical that spans the gaps between nerve cells, transmitting an
electrical impulse.

Nicotine -- Nicotine is an alkaloid found in the tobacco plant. Nicotine first stimulates the central
nervous system, then depresses it. It is absorbed easily through the mucous membranes and the
skin, and is highly toxic; symptoms include nausea, vomiting, twitching, and convulsions. Nicotine
is used as an agricultural insecticide.

Nitrogen balance -- An estimate of the difference between nitrogen intake and output in the body
to measure protein sufficiency. Derived by subtracting amount of urea nitrogen in a urine sample
from an individual's total protein intake. If urea value is larger than protein intake, the nitrogen
balance is negative, indicating that not enough protein was eaten to meet the body's nutritional
needs. In this situation, muscle protein is sacrificed to provide additional protein to fund metabolic
processes. Prolonged negative balance results in muscle wasting. Positive nitrogen balance is
achieved by ingesting complete protein to meet the body's metabolic needs.

Non-resistance training -- Training without weights in which you pit muscle strength against body
weight to develop general and aerobic fitness. Includes mild running, calisthenics, jumping,
skipping, swimming, and bicycling.

Nordihydroguaiaretic Acid -- NDGA (nor-di-hydro-guai-aretic acid) is the primary active
constituent of the chaparral bush, which grows in southwestern USA (to over 1000 years old&#33

. It is
widely known in the scientific community as a powerful antioxidant, and has the official designation
as a "lipoxygenase inhibitor." Both research and folklore classify NDGA as effective in 1) cellular
respiration, 2) analgesic activity, 3) anti-inflammatory activity, and 4) vasodepressant activity. These
functions make NDGA a potent anti-ageing substance.

Nutriceutical -- Actually nothing more than a cross between the two words, "nutritional" and
"pharmaceutical," a nutriceutical is any nutritional supplement designed for any specific clinical
purpose(s). Thus, engineered foods such as Ensure, Enfamil, Nutriment, Met-Rx and IGF-33 are
regarded as nutriceuticals. Due to FDA and FTC regulations, clinical or medical claims cannot be
made for them. Thus, all are functionally (legally) on the market as foods for general consumption
(or "health foods&quot

to be used as "supplements" to nutrition (diet). Medical doctors frequently utilize
these and other nutritional supplements in myriad clinical settings. See supplements, and see
nutrition.

Nutrients -- Food and its specific elements and compounds that can be used by the body to build
and maintain itself and to produce energy. Conventionally, this word refers to the macronutrients
(water, protein, fats, carbohydrates) and the micronutrients (vitamins, minerals and trace elements)
that are essential for energy and growth. On a legal (FDA) level, it specifically excludes substances
for which claims are made (legitemately or illegitemately) for amelioration, cure or prevention of any
disease entity or other clinical functions beyond growth and energy.

Nutrition -- The programmatic use of nutrients

Obesity -- Excessive accumulation of body fat.

Obliques -- Short for external and/or internal obliques, the muscles to either side of abdominals
that rotate and flex the trunk.

Octacosanol -- The active, energy-boosting component of wheat germ oil which is known to
improve endurance, reaction time, and muscle glycogen storage. Taken as a supplement.

Olympic lifts -- The two weightlifting movements used in Olympic competitions: the snatch, and
the clean and jerk. The military press was eliminated as a contested lift after the 1972 Olympics.
See weightlifting.

Olympic set -- High-quality, precision-made set of weights used for competition. The bar is
approximately 7' long. All moving parts have either brass bushings or bearings. Plates are machined
for accurate weight.

One repetition maximum, 1 RM -- The maximum resistance with which a person can execute
one repetition of an exercise movement. Cf. repetition.

ODA -- Optimal Daily Allowances. ODAs are applied to active people such as athletes and fitness
enthusiasts whose nutritional requirement are beyond those of the normal (sedentary) people upon
whom the FDA’s old RDA scale was devises.

Origin -- The attachment of a muscle to the less moveable or proximal (closer to the center of the
body) structure.

Ornithine -- Ornithine is produced in the urea cycle by splitting off the urea from arginine and is
itself converted into citrulline. On decomposition it gives rise to putrescine. It has been
demonstrated to be of value as a growth hormone stimulator when administered intravenously; there
is no solid evidence that it stimulates growth hormone to a significant degree (enough to stimulate
muscle growth) when taken orally.

Ornithine Alphaketoglutarate (OKG) -- OKG has been clinically shown to:

1) decrease muscle protein catabolism

2) improve nitrogen retention in muscle tissue

3) augment muscle tissue polyamine (PA) response

4) mediates an insulin increase

5) improves both protein synthesis and wound healing in muscles

6) promote anabolic (muscle building) processes

Clinically, it is successfully used in treating burn patients as well as traumatized, surgical and
malnourished individuals. There's no doubt about its tissue-building properties in clinical use. While
no studies have been reported on its use as a supplement for athletes, it's clearly logical to infer
that OKG will aid them in gaining muscle mass and to greatly improve post-workout adaptation and
recovery processes.

Osmolarity -- The concentration of a solution participating in osmosis. (E.g., a sugar-water solution
of high osmolarity is concentrated enough to draw water through the membranes of the digestive
tract to dilute the sugar.) Cf. hypertonic, hypotonic.

Osmosis -- The movement of fluid through a membrane, tending to equalize the concentrations of
the solutions on both sides. Cf. osmolarity.

Ossification -- The formation of bone. The turning of cartilage into bone (as in the joints). Cf.
myositis ossificans, osteoarthritis.

Osteoarthritis -- A noninflammatory joint disease of older persons. The cartilage in the joint wears
down, and there is bone growth at the edges of the joints. Results in pain and stiffness, especially
after prolonged exercise. Cf. arthritis.

Overload -- Subjecting a part of the body to efforts greater than it is accustomed to, in order to
elicit a training response. Increases may be in intensity or duration.

Overload principle -- Applying a greater load than normal to a muscle to increase its capability.

Overtraining -- Excessive training, principally of the eccentric contraction phase of lifting weights
or running. Can cause injuries, loss of body weight, insomnia, anorexia, depression, chronic muscle
soreness and retard workout recovery.

Overuse -- Excessive repeated exertion or shock which results in injuries such as stress fractures
of bones or inflammation of muscles and tendons.

Overuse Syndrome -- Injury resulting from overtraining.

Oxidation -- Oxidation is the chemical act of combining with oxygen or of removing hydrogen.

Oxidative Sports -- Sports such as long distance running or cycling wherein oxygen must be
present to allow movement to continue (see ATP/CP Sports and Glycolytic Sports).

Oxygen (O2) -- The essential element in the respiration process to sustain life. The colorless,
odorless gas makes up about 20 percent of the air, by weight at sea level.

Oxygen consumption -- See oxygen uptake.

Oxygen debt -- The oxygen consumed in recovery from exercise above the amount that would
normally be consumed at rest. In intense endurance activities, oxygen debt refers to the amount of
oxygen that is "owed" to the system to oxidize lactic acid build-up. One's tolerance for an
accumulated debt is generally proportional to the level of fitness.

Oxygen deficit -- The energy supplied anaerobically while oxygen uptake has not yet reached the
steady state which matches energy output. Becomes oxygen debt at end of exercise.

Oxygen Uptake -- The amount of oxygen intake used up at the cellular level during exercise. Can
be measured by determining the amount of oxygen exhaled as compared to the amount inhaled, or
estimated by indirect means.

**Shannasse** · 17-03-2005, 11:09

Haha, absurde lappen engelse tekst en dat van iemand die bij iedere paar zinnen engels gaat roepen om iemand die het ff wil vertalen...
Leuke combi!

**corina** · 17-03-2005, 11:10

Parcourse training -- A concept borrowed from outdoor parks and applied to the gym during
sports-specific phase of foundation training for aerobic athletes. Involves the performance of aerobic
activities -- jogging, skipping rope, straddle jumping, bicycle ergometer -- between exercises of a
weight training routine.

Partial reps -- Performing an exercise without going through a complete range of motion. Exercise
mythology has it that one must exercise a muscle through a full range of motion of the joint upon
which the muscle acts in order not to become "muscle bound" and to derive maximum strength and
growth. In reality, partial movements often provide better overload because more weight can be
moved.

Peak contraction -- Exercising a muscle until it cramps by using shortened movements.

Peak heart rate -- The highest heart rate reached during a work session.

Pecs -- Slang for pectoral muscles of the chest.

Peptide -- A peptide is any member of a class of compounds of low molecular weight which yield
two or more amino acids on hydrolysis. Formed by loss of water from the NH2 and COOH groups of
adjacent amino acids, they are known as di-, tri-, tetra- (etc.) peptides, depending on the number of
amino acids in the molecule. Peptides ("polypeptides&quot

form the constituent parts of proteins.

Peridoxine Alphaketoglutarate (PAK) -- Vitamin B6 (peridoxine) is ionically combined with the
complexing agent, alphaketoglutarate to form a high energy compound. It is widely used as a
nutritional supplement by athletes wishing to improve energy output.

Periodization -- "Periodized training" is a phrase which refers to how one’s training is broken down
into discreet time periods called "macrocycles, mesocycles and microcycles.

Peripheral heart action (PHA) -- Deveeloped in the early 60s by Chuck Coker (inventor of the
"Universal" multi-station exercise machines), PHA training is an excellent all-around system of
weight training whereby muscles are exercised in an alternating sequence of upper and lower body.
This method keeps blood circulating constantly throughout the body, prevents undue fatigue in any
given muscle, facilitates recovery and provides a holistic muscular development. It is mildly
cardiovascular.

pH -- A measure of acidity, relating to the hydrogen ion (H+) concentration. A pH of 7.0 is neutral;
acidity increases with lower numbers, and alkalinity increases with higher numbers. Body fluids
have a pH of about 7.3.

Phosphorus -- Works with calcium to build up bones and teeth. Provides a key element in the
production of ATP. RDA: 800 mg. Dietary sources: animal protein, whole grains.

Physical conditioning -- A program of regular, sustained exercise to increase or maintain levels of
strength, flexibility, aerobic capacity, and body composition consistent with health, fitness or
(especially) athletic objectives.

Physical fitness -- The physiological contribution to wellness through exercise and nutrition
behaviors that maintain high aerobic capacity, balanced body composition, and adequate strength
and flexibility to minimize risk of chronic health problems and to enhance the enjoyment of life.

Physical work capacity (PWC) -- An exercise test that measures the amount of work done at a
given, submaximal heart rate. The work is measured in oxygen uptake, kilopond meters per minute,
or other units, and can be used to estimate maximal heart rate and oxygen uptake. Less accurate,
but safer and less expensive than the graded exercise test.

Physiology -- The study of the body's functions.

Plasticity -- The term plasticity refers to the profound ability of muscle, in this case skeletal
muscle, to adapt to different perturbations or stimuli. These adaptations can be measured at the
molecular, cellular, tissue, and whole muscle level. Skeletal muscle, more so than any other tissue
(except maybe the uterus during pregnancy) , exhibits a tremendous ability to remodel itself.

Plyometric -- A type of exercise that suddenly preloads and forces the stretching of a muscle an
instant prior to its concentric action. An example is jumping down from a bench and immediately
springing back up.

PNF stretch -- See proprioceptive neuromuscular facilitation stretch.

Polyunsaturated fat -- Dietary fat whose molecules have more than one double bond open to
receive more hydrogen. Found in safflower oil, corn oil, soybeans, sesame seeds, sunflower seeds.
Cf. monounsaturated fat, saturated fat, unsaturated fat.

Post-exercise muscle soreness -- Microtrauma to connective tissue releases an amino acid
called hydroxyproline which, within 48 hours, causes irritation to local nerve endings, triggering
pain. Typically occurs from exertion or concentrated movement after a long period of disuse but
even affects the most physically fit athletes after excessively stressful exercise.

Potassium -- Teams with sodium to regulate body's water balance and heart rhythms. Nerve and
muscle function are disturbed when the two minerals are not balanced. Insufficient potassium can
lead to fatigue, cramping and muscle damage. Physical and mental stress, excessive sweating,
alcohol, coffee, and a high intake of salt (sodium) and sugar deplete potassium. No RDA. Dietary
sources: citrus, cantaloupe, green leafy vegetables, bananas.

Power -- Work performed per unit of time. Measured by the formula: work equals force times
distance divided by time. A combination of strength and speed. Cf. strength.

Powerlifts -- Three lifts contested in the sport of powerlifting: the squat, bench press and deadlift.
Powerlifting was first organized in the USA in the early 60s from the "odd lifts" competitions which
used to be part of almost all bodybuilding and weightlifting competitions. Of the over 40 odd lifts
contested, these three lifts were chosen as being the most representative test of total body limit
strength.

Power training -- System of weight training using low repetitions and explosive movements with
heavy weights.

Preload -- The stretching of a muscle prior to contracting it, thereby providing both a "stretch
reflex" and a viscoelastic component, adding to the total force output.

Primary risk factor -- A risk factor that is strong enough to operate independently, without the

presence of other risk factors. Cf. risk factor, secondary risk factor.

Prime mover -- The muscle or muscle group that is causing the movement around a joint. Cf.
agonist.

Progressive resistance exercise -- Exercise in which the amount of resistance is increased to
further stress the muscle after it has become accustomed to handling a lesser resistance.

Pronation -- Assuming a face-down position. Of the hand, turning the palm backward or downward.
Of the foot, lowering the inner (medial) side of the foot so as to flatten the arch. The opposite of
supination.

Proprioceptive neuromuscular facilitation (PNF) stretch -- Muscle stretches that use the
proprioceptors (muscle spindles) to send inhibiting (relaxing) messages to the muscle that is to be
stretched. Example: The contraction of an agonist muscle sends inhibiting signals that relax the
antagonist muscle so that it is easier to stretch. (Term was once applied to a very specific
therapeutic technique, but now is being widely applied to stretch techniques such as
slow-reversal-hold, contract-relax, and hold-relax.)

Proprioceptor -- Self-sensors (nerve terminals) that give messages to the nervous system about
movements and position of the body. Proprioceptors include muscle spindles and Golgi tendon
organs.

Protease -- Proteases are a category of enzymes which attack specific bonds between amino
acids and proteins. The proteases break amino acid bonds to split up the protein molecule into
smaller pieces of lined amino acids.

Examples of proteases are renin and pepsin; these enzymes can be found in animals. Rennin is
used in the thickening of milk and is isolated from the stomach of the calf; pepsin is found in the
gastric juices of humans and other animals where it breaks down proteins at specific places.

Protein -- One of the three basic foodstuffs -- along with carbohydrates and fat. Proteins are
complex substances present in all living organisms. It comprises 90 percent of the dry weight of
blood, 80 percent of muscles, and 70 percent of the skin. Protein provides the connective and
structural building blocks of tissue and primary constituents of enzymes, hormones and antibodies.
The components of protein are amino acids. Dietary protein is derived from both animal and plant
foods.

Protein is essential for growth, the building of new tissue, and the repair of injured or broken-down
tissue. They serve as enzymes, structural elements, hormones, immunoglobulins, etc. and are
involved in oxygen transport and other activities throughout the body, and in photosynthesis. Protein
can be oxidized in the body, liberating heat and energy at the rate of four calories per gram. Cf.
amino acids, essential amino acids.

Protein efficiency ratio (PER) -- A system of rating the quality of dietary protein by the number
and proportions of the essential amino acids contained in it. Eggs rank highest. They contain all
eight essential amino acids in a proportion regarded as the most readily assimilable and usable
combination of naturally-occurring amino acids. Eggs are the standard by which all other protein
sources are rated for assimilability.

Proprioceptor -- Sensory organs found in muscles, tendons, joints and skin which sense and
provide information about movement, body position and environment.

Pulmonary -- Pertaining to the lungs.

Pulmonary (ventilatory) capacity -- The efficiency of gas exchange in the lungs.

Pumped -- Slang term to describe the tightness in a muscle made large through exercise. The
pumped sensation results from blood engorgement and lactic acid accumulation in the exercised
muscle.

Pumping iron -- Slang for lifting weights, a phrase used since the 1950s.

Pyramid Training -- A training protocol incorporating an upward- then-downward progression in
weight, rep-per-rep or set-per-set.

Pyruvic Acid -- Pyruvic acid is the end product of the glycolytic pathway. This three-carbon
metabolite is an important junction point for two reasons: it is the gateway to the final common
energy-producing pathway, the Krebs cycle; and it provides acetyle coenzyme A (acetyl CoA),
through which fatty acids, and in turn fat, are produced from glucose. Pyruvic acid converts to lactic
acid as needed. Pyruvic acid increases in quantity in the blood and tissues in thiamine (vitamin B-1)
deficiency. Thiamine is essential for its oxidation.

Qing Obesity Treatments -- The ancient Chinese have been observing and recording the
symptoms of obesity for thousands of years. They observed three distinct varieties (below). These
observations and recommended treatments were recently put to a test at Xi Yuan Hospital in China.
Xi Yuan Hospital is the headquarters of the China Academy of Traditional Chinese Medicine. Based
on the clinical manifestations recorded by the Ancients, the researchers at Xi Yuan Hospital were
able to treat obesity --on a permanent basis -- in 80 percent of the cases.

Type I Symptoms (spleen-wetness and phlegm-stagnation): Stuffiness in the chest, shortness of
breath, general fatigue, muscular weakness, dizziness, heart palpitations, abdominal distention,
poor appetite, whitish coated tongue, weak pulse. Treatment: Qing Xiao.

Type II Symptoms (excessive heat in spleen and stomach): Gluttonous eating habits, frequent
hunger, flushed face, dry mouth, reddish tongue with yellowish coat, constipation, forceful pulse.
Treatment: Qing Tong.

Type III Symptoms (Qi-stagnation and blood stasis): Chest pain, feeling of distention, irritability,
good appetite, irregular menstruation or amenorrhea, slightly dry stool, purplish dark tongue with
pronbounced spots, regular pulse. Treatment: Qing Jiang.

Quads -- Short for quadriceps, the four thigh muscles that extend the knee (all but the Vastus
Intermedius also flex the hip). They are:

1. Rectus Femoris (Dominant front thigh muscle)

2. Vastus Intermedius (Underlies the Rectus Femoris)

3. Vastus Lateralis (Bottom of thigh, outside above knee)

4. Vastus Medialis (Bottom of thigh, inside above knee)

Quadriceps -- A muscle group at the front of the thigh connected to a common tendon that
surrounds the knee cap and attaches to the tibia (lower leg bone). The individual muscles are the
rectus femoris, vastus intermedius, vastus lateralis, and vastus medialis. Acts to extend the lower
leg.

Quality training -- Training prior to bodybuilding competition where intervals between sets are
reduced to enhance muscle mass and density, and low-calorie diet is followed to reduce bodyfat.

Radial pulse -- The pulse at the wrist.

Ratio of fast, intermediate and slow twitch fibers -- A fundamental strength factor relating to the
distribution and specific capabilities of fibers within muscle tissue. "Fast twitch" (predominantly
white fiber) muscles are stronger and more suited for strength activities. "Slow twitch" (red fiber)
muscles are more enduring and suited for long-distance exercise. This ratio can be only slightly
changed through training. You must train fast to be fast, and train long to be enduring.

Rating of perceived exertion -- A means to quantify the subjective feeling of the intensity of an

exercise. Borg scales, charts which describe a range of intensity from resting to maximal energy
outputs, are used as a visual aid to exercisers in keeping their efforts in the effective training zone.

RDA (Recommended Daily Dietary Allowances) -- Estimates established by the National
Research Council of the National Academy of Sciences for nutritional needs necessary for
prevention of nutrient depletion in healthy people. Does not take into account altered requirements
due to sickness, injury, physical or mental stress, use of medications or drugs, nor compensate for
the nutrient losses that occur during processing and preparation of food. RDA standards do not
apply to athletes, who have extraordinary nutrient needs. While they were designed to meet the
needs of a majority of people, RDAs are nonetheless far too low for serious athletes and even for
fitness enthusiasts who exercise regularly. (See ODA -- Optimal Daily Allowances)

Reciprocal Innervation -- A phenomenon in which the opposing muscle group is stimulated to
relax while the prime mover muscle(s) is simultaneously stimulated to contract, thereby allowing
movement to occur.

Recruitment -- Activation of motor units; the greater the resistance encountered, the greater will be
the Rectus recruitment necessary to overcome its inertia.

Rectus femoris -- The long, straight muscle in the front of the thigh which attaches to the knee
cap. Part of the quadriceps muscle group.

Recuperation -- A physiological process involving full body and muscle recovery and subsequent
muscle growth during a rest period between training sessions. Optimum increases in muscle
growth or strength occurs only with complete recovery.

When you increase the intensity of your workout, there's a price that must be paid. That price is
DISCIPLINE in finding ways of improving your recuperative ability. The most important method is
called "periodization" training. There are ancillary methods:

· pre-workout meal of low glycemic index foods

· pre-workout use of appropriate supplements

· during-workout use of appropriate supplements

· post-exercise cooldown (stretching, calisthenics)

· post-cooldown whirlpool of affected muscles

· post-whirlpool massage of affected muscles

· post-massage visualization training, autogenic training, TM or self-hypnosis

· scheduling 5-6 meals daily

· ensuring that each meal follows the 1-2-3 rule (1 part of each meal's calories come from
fat, 2 parts from protein and 3 parts from carbohydrates)

· taking at least one 20-30 minute nap per day

· working closely with a sportsmedicine and or a sports sciences expert.

Remember:

1. Big muscles take longer to recover than smaller ones

2. Fast twitch muscles (your "explosive" muscles) take longer to recover than slow twitch muscle
fibers ("endurance" muscles);

3. Guys recover faster than girls;

4. You recover faster from slow movements than from fast movements;

5. You recover faster from low intensity training than from high intensity training.

Rehabilitation -- A program to restore physical and psychological independence to persons
disabled by illness or injury in the shortest period of time.

Renal -- Pertaining to the kidney.

Repetition -- An individual completed exercise movement. Repetitions are usually done in
multiples. Cf. one repetition maximum, set.

Rep out -- Repeat the same exercise movement until you are unable to continue.

Residual volume -- The volume of air remaining in the lungs after a maximum expiration. Must

be calculated in the formula for determining body composition through underwater weighing.

Resistance -- The amount of weight used in each set of an exercise, or the force which a muscle is
required to work against.

Respiration -- Exchange of oxygen and carbon dioxide between the atmosphere and the cells of
the body. Includes ventilation (breathing), exchange of gasses to and from the blood in the lungs,
transportation of the gasses in the blood, the taking in and utilizing of oxygen, and the elimination of
waste products by the cells. Cf. expiration, inspiration, ventilation.

Response -- An immediate, short-term change in physiological functions (such as heart-rate or
respiration) brought on by exercise. Cf. adaptation.

Rest interval -- Pause between sets of an exercise which allows muscles to recover partially
before beginning next set.

Rest pause training -- Training method where you press out one difficult repetition, replace bar in
stand, then perform another rep after a 10-20 second rest, etc.

Retest -- A repetition of a given test after passage of time, usually to assess the progress made in
an exercise program.

Risk factor -- A behavior, characteristic, symptom or sign that is associated with an increased risk
of developing a health problem. Example: Smoking is a risk factor for lung cancer and coronary
heart disease. Cf. primary risk

factor, secondary risk factor.

Ripped -- Slang meaning extremely visible muscularity resulting from both hypertrophy and
subcutaneous fat removal.

RM -- Acronym for "repetitions maximum." Thus, for example, 5RM stands for the maximum
amount of weight you can perform for five repetitions.

'Roids -- Slang for anabolic steroid.

Rotator cuff -- A band of 4 muscles that hold the arm in the shoulder joint.

Sartorius -- The longest muscle in the body, involved in the movement of the thigh at the hip joint.

Saturated fat -- Dietary fat from primarily animal sources. Excessive consumption is the major
dietary contributor to total blood cholesterol levels and is linked to increased risk for coronary heart
disease.

Saturated Fatty Acid -- A saturated fatty acid is an acid which, by definition, has no available
bonds in its hydrocarbon chain; all bonds are filled or saturated with hydrogen atoms. Thus the
chain of a saturated fatty acid contains no double bond. The saturated fatty acids are more slowly
metabolized by the body than are the unsaturated fatty acids.

Saturated fatty acids include acetic acid, myristic acid, palmitic acid, and steric acid. These acids
come primarily from animal sources, with the exception of coconut oil, and are usually solid at room
temperature. In the case of vegetable shortening and margarine, oil products have undergone a
process called "hydrogenation", in which the unsaturated oils are converted to a more solid form.
Other principal sources of saturated fats are milk products and eggs.

Sedentary -- Sitting a lot; not involved in any physical activity that might produce significant fitness
benefits.

Selenium -- A major nutrient antioxidant along with vitamins A, C and E. No RDA. Dietary sources:
wheat germ, bran, tuna.

Screening -- Comparing individuals to set criteria for inclusion in a fitness program, or for referral to
medical evaluation.

Secondary risk factor -- A risk factor that acts when certain other risk factors are present. Cf.

primary risk factor, risk factor.

Set -- A group of repetitions of an exercise movement done consecutively, without rest, until a given
number, or momentary exhaustion, is reached. Cf. repetition.

Shin splints -- Pain in the front of the lower leg from inflammation of muscle and tendon tissue
caused by overuse. Cf. overuse.

Siberian ginseng (eleutherococcus senticosus) -- A cousin of traditional Oriental ginsengs
widely used among Russian athletes for boosting stamina and endurance, speeding workout
recovery, and as a health tonic to normalize systemic functions and counter stress. An adaptogenic
substance that enables athletes over time to adapt to increased training intensity.

Simple carbohydrates -- Simple carbohydrates are monosaccharides and disaccharides occurring
naturally in fruits, vegetables, and dairy products. Some examples of simple carbohydrates are
glucose, galactose, and fructose, all of which are monosaccharides and, sucrose, lactose, and
maltose, all of which are disaccharides.

Most simple carbohydrates elevate blood sugar levels rapidly, providing "instant energy" which is
quickly utilized and dissipated. Fructose is an exception. Additionally, refined sources of simple
carbohydrates, such as candy, contribute only calories to the diet. These "empty calories" are often
consumed in place of foods which would provide important nutrients in addition to the energy.

Sign -- An indicator of disease found in physician's examination or tests; and objective indicator of
disease. Cf. symptom.

Skeletal muscle -- Muscle that attaches to the skeletal system and causes body movement by a
shortening or pulling action against its bony attachment.

Slow-twitch fibers -- Muscle fiber type that contracts slowly and is used most in
moderate-intensity, endurance exercises, such as distance running. Cf. fast-twitch fibers.

Smooth muscle -- Involuntary muscle tissue found in the walls of almost every organ of the body.

Snatch -- Olympic lift where weight is lifted from floor to overhead (with arms extended) in one
movement.

Somatotype -- (see Endomorph, Ectomorph and Mesomorph)

Sodium -- An essential mineral for proper growth, and nerve and muscle tissue function. A diet high
in salt (40% of salt is sodium) causes a potassium imbalance and is associated with high blood
pressure. No RDA. Dietary sources: salt, shellfish, celery, beets, artichokes.

Spasm -- The involuntary contraction of a muscle or muscle group in a sudden, violent manner.

Specificity -- The principle that the body adapts very specifically to the training stimuli it is required
to deal with. The body will perform best at the specific speed, type of contraction, muscle-group
usage, and energy-source usage it has become accustomed to in training.

Speed-Strength -- A type of strength typically referred to as power. Power, however, is an
inadequate term as it does not differentiate between the two important types of speed-strength.

1. Starting strength involves turning on a maximum number of muscle fibers instantly in any given
movement. Ballistic athletes, such as a sprinter, need this strength the most to make his muscles
fire simultaneously with each stride. A boxer does the same with each punch, a baseball pitcher
each time he hurls.

2. Explosive strength describes the firing of muscles fibers over a longer period of time after initial
activation, for the purpose of pushing, pulling or moving a weighted object. Examples: weightlifting,
shotputting and football.

Spinal nerves -- The 31 pairs of nerves radiating outward from the spinal cord which relay impulses
to and from the skeletal muscles.

Spot reducing -- An effort to reduce fat at one location on the body by concentrating exercise,
manipulation, wraps, etc. on that location. Though there are some minor exceptions, research
indicates that any fat loss is mostly generalized over the body, however.

Sprain -- A stretching or tearing of ligaments. Severity ratings of sprains are: first-degree, partial
tearing; third-degree, complete tears. Cf. strains.

Squats -- An upper leg and hip exercise usually performed with a barbell resting on the shoulders,
and a deep knee bend is performed; the squatter then returns to an erect standing position. There
are several methods of squatting, each having its own unique advantages and disadvantages. The
squat is also one of the three lifts contested in the sport of powerlifting.

Stabilizer -- A muscle that stabilizes (or fixes) a bone so that movement can occur efficiently at
another bone articulating with the stabilized bone.

Starch -- Starch is a polysaccharide made of glucose linked together. The body must convert
starch into glucose which can be utilized for immediate energy or converted to glycogen and stored
in the liver for later energy needs. It exists throughout the vegetable kingdom, its chief commercial
sources being the cereals and potatoes.

Static contraction -- See isometric action.

Steady state -- The physiological stare, during submaximal exercise, where oxygen uptake and
heart rate level off, energy demands and energy production are balanced, and the body can
maintain the level of exertion for an extended period of time.

Steroids -- Naturally-occurring and synthetic chemicals that include some hormones, bile acids,
and other substances. See anabolic steroids.

Straight sets -- Groups of repetitions (sets) interrupted by only brief pauses (30-90 seconds).

Strain -- A stretching or tearing of a musculotendinous unit. Degrees of severity include:
first-degree, stretching of the unit; second-degree, partial tearing of the unit; third-degree, complete
disruption of the unit. Cf. sprain.

Strength -- The application of muscular force in any endeavor (speed and distance are

not factors of strength) -- such as to a barbell, a ball, or to the ground underfoot. There are 5 broad
categories of strength, each with its own special training requirements: absolute, limit, speed,
anaerobic and aerobic.

There are many different factors that affect strength, and they fall into 4 broad categories:

1. Structural/Anatomical: muscle fiber arrangement, musculoskeletal leverage, ratio of fast- vs.
slow-twitch fibers, tissue leverage, motion-limiting factors (scar tissue and adhesions), tissue
elasticity, intramuscularintracellular friction, and others.

2. Physiological/biochemical: stretch reflex, sensitivity of the Golgi tendon organ, hormonal
function, energy transfer systems efficiency, extent of hyperplasia (muscle splitting), myofibrillar
development, motor unit recruitment, cardiovascular and cardiorespiratory factors, and others.

3. Psychoneural/learned responses: "psych" (arousal level), pain tolerance, "focus"
(concentration), social learning, "skill" (coordination), spiritual factors, and others.

4. External/environmental: equipment, weather and altitude, gravity, opposing and assistive
forces.

The foregoing discussion notwithstanding, a more traditional way(despite being less precise) of
classifying strength is to divide it into general, specific and special categories:

General strength. In this category, you train all the muscle groups without concentrating on the
muscles that assist your particular event. Training for general strength will give you a base for your
event - specific strength.

Specific strength. Training for specific strength is an intermediate type of training that takes into
consideration only one aspect of a specific demand. It has an important function in joining general
and special strength training together.

Specific strength will help you improve your techniques as you develop the strength needed to
execute the exact movements of your event, whether they are jumping, throwing, or running.

In other words, once you have developed general (overall) body strength, you should then work on
the strength of the particular muscle groups that will be most involved when you perform the event in
which you compete.

Special strength. The term special, as it is used here, means "specialized." Each sport or event
requires a specialized type of strength. Shot putters, for example, need starting strength and
explosive strength, while wrestlers need anaerobic strength endurance. While the exercises for
building specific strength are often of different intensity and duration than those of the typical
agnostic movement, the exercises done for special strength training have to reflect all the
components of the agnostic movement.

The base of special strength drills is represented by the complete movement in that the
development of the most peculiar physical properties (strength, speed, endurance) is applied. When
strength training is poured into the complete movement, respecting its dynamical-mechanical
characteristics, it is called "special strength training."

Strength training -- Using resistance weight training to build maximum muscle force is the
traditional way of defining the practice of strength training. However, a more global definition would
account for the metabolic circumstances under which force is being applied (i.e., the energy
contribution from ATP/CP, glycolytic or oxidative sources).

Stress -- The general physical and psychological response of an individual to any real or perceived
adverse stimulus, internal or external, that tends to disturb the individual's homeostasis. Stress that
is excessive or reacted to inappropriately, may cause disorders.

Stress fracture -- A partial or complete fracture of a bone bec ause of the remodeling process's
inability to keep up with the effects of continual, rhythmic, nonviolent stresses on the bone. Cf.
overuse.

Stress management -- A group of skills for dealing with stresses imposed on an individual

without suffering psychological distress and/or physical disorders.

Stress test -- See graded exercise test.

Stretching -- Lengthening a muscle to its maximum extension; moving a joint to the limits of its
extension.

Stretch reflex -- To prevent overextension and serious injury to muscles and tendons, muscles are
equipped with specialized nerve cells (spindles) that "apply the brakes" when elasticity maximum is
reached. Careful ballistic training augmented with plyometric drills can heighten the threshold of the
stretch reflex mechanism and improve strength-generating ability.

Striations -- Grooves or ridge marks of muscles' individual myofibrils visible through the skin, and
resulting from both hypertrophy training and extremely low subcutaneous fat deposits; the ultimate
degree of muscle definition.

Stroke volume -- The volume of blood pumped out of the heart into the circulatory system by the
left ventricle in one contraction.

Submaximal -- Less than maximum. Submaximal exercise requires less than one's maximum

oxygen uptake, heart rate, or anaerobic power. Usually refers to intensity of the exercise, but may
be used to refer to duration.

Succinates -- Succinic acid's biological activities are varied. Their chief function is in their enzyme
activity, but they also combine with protein to rebuild muscle fiber and nerve endings, and help fight
infection.

Sucrose -- Sucrose is a sweet disaccharide that occurs naturally in most land plants and is the
simple carbohydrate obtained from sugarcane, sugar beet and other sources. It is hydrolyzed in the
intestine by sucrase to glucose and fructose.

Sulfur -- A mineral of major structural importance to proteins, enzymes, antibodies, skin and hair.
No RDA. Dietary sources: beans, beef, eggs.

Superset -- Alternating back and forth between two exercises until the prescribed number of sets is
completed. The two exercises generally involve a protagonist and antagonist (e.g., the biceps and
triceps, or the chest and upper back); however, common usage of the term also can mean any two
exercises alternated with one another.

Supination -- Assuming a horizontal position facing upward. In the case of the hand, it also means
turning the palm to face forward. The opposite of pronation.

Supplements -- Any enterally (taken into the body by mouth) or parenterally (taken into the body
other than by mouth) administered substance which serves health, ergogenic, growth or other bodily
processes which food alone either cannot accomplish or cannot accomplish as efficiently is referred
to as a supplement. Supplements can be nutritional or non-nutritional in nature. The traditionally
identified classifications of supplements are health foods, additives, herbals (botanicals),
nutriceuticals (engineered foods), micronutrients, macronutrients, adaptogens (bodily adaptation
enhancers), ergogenic (work enhancing) compounds and anabolic (growth enhancing) compounds.
See Nutriceutical.

Symptom -- Any evidence by which a person perceives that he/she may not be well; subjective
evidence of illness. Cf. sign.

Syncope -- Fainting. A temporary loss of consciousness from insufficient blood flow to the brain.

Syndrome -- A group of related symptoms or signs of disease.

Synergism -- The combined effect of two or more parts of forces or agents which is greater than the
sum of the individual effects. Example: the synergistic effect of a multiple vitamin and mineral
formula compared to the benefits of one or two vitamins.

Systole -- The contraction, or time of contraction, of the heart. Cf. diastole.

Systolic blood pressure -- Blood pressure during the contraction of the heart muscle. Cf. blood

pressure.

**corina** · 17-03-2005, 11:11

Tachycardia -- Excessively rapid heart rate. Usually describes a pulse of more than 100 beats per
minute at rest. Cf. bradycardia.

Taper down - See cool down.

Target heart rate (THE) -- The heart rate at which one aims to exercise at a THR of 60 to 90
percent of maximum heart rate reserve.

Tendon -- A band or cord of strong, fibrous (collagenous) tissue that connects muscles to bone.

Tendonitis -- Inflammation of a tendon.

Testing protocol -- A specific plan for the conducting of a testing situation; usually following an
accepted standard.

Testosterone -- The sex hormone that predominates in the male, is responsible for the
development of male secondary sex characteristics and is involved in the hypertrophy of muscle. Cf.
estrogen. Anabolic steroids are synthetic chemicals that mimic the muscle-building effects of
testosterone. Testosterone is an androgen, a sex hormone produced by all humans. It is important
in the development of male gonads and sex characteristics. In females, testosterone is an
intermediate product in the production of estradiols.

As a pharmaceutical drug, it is used to stimulate sex characteristics, to stimulate production of red
blood cells, and to suppress estrogen production. Long-term use can lead to kidney stones,
unnatural hair growth, voice changes, and decreased sperm count.

Therapy -- Related to fitness and sports, therapy is the application of a substance or technique in
the prevention, management, and treatment of common athletic injuries and related problems. Many
of the means available also play a role in enhanced recuperation after training sessions, which
obviously leads to improved performances. Some of the therapeutic means in current use are
strictly the domain of the sports medicine physician or a licensed physical therapist, while others
can be safely applied by coaches and trainers, or even by the athletes themselves. Here are a few
of the more common ones:

1. Diathermy: A professional therapeutic modality, diathermy is a form of high-frequency heat that
penetrates injured tissues deeper and more effectively than other forms of heat therapy (e.g.,
hydroculator packs, moist-heat packs, etc.). Where other modalities penetrate between

one-eighth to one-fourth inch at best, diathermy reaches 1-1/2 to 2-1/2 inches into the injured
tissues. Diathermy increases vasodilation (blood supply) needed both for carrying nutrients to and
waste products away from injured tissues. Unlike other forms of heat therapy, diathermy's
circulating heat does not produce static swelling at the treatment site. Note: All forms of heat
therapy should be followed by cryotherapy, or cold treatment.

2. Electrostimulation: Typical use involves electrodes that create a contraction of the surrounding
musculature, reducing edema by pumping fluid out of the affected tissue. An atypical application
(but a very effective method of reducing edema) pioneered by former Eastern Bloc sports medicine
specialists involves placing the electrodes not on the muscles, but

directly on the joint. Moderate to intense amounts of intermittent stimulation are applied for 10 to 15
minutes per session. This type of transarticular electrostimulation is most effective when
implemented immediately after diathermy and followed by cryotherapy and elevation.

3. Cryotherapy: The application of cold (usually in the form of ice or "chemical ice&quot

to body tissues
for the purpose of pain relief and decreased swelling (via vasodilation). Typical use involves hourly
applications of 10 to 15 minutes in duration. Ice is simple, inexpensive, and effective and can be
applied without professional assistance.

4. Heat Therapy: Heating pads or hot showers are best when followed with ice because heat alone
causes static swelling. Leaving a heating pad on all night is the worst treatment possible because it
creates static edema. Never use heat sooner than 48 to 72 hours after an injury. When it is used, it
should be used for only 10 to 15 minutes along with active stretching of

the body part being heated, followed by 10 to 15 minutes of ice and stretching of the affected area.
Hot showers are great in the morning and after workouts to bring blood into the tissue, but the
shower should be turned progressively cooler to cold in order to dissipate any swelling caused by
heat.

5. Ultrasound: High frequency sound waves which oscillate to penetrate 1 to 2-1/2 inches into
muscle tissue. Ultrasound loosens or breaks up scar tissue and tight fibrous adhesions due to
injury. Frequently used in most musculoskeletal ailments.

6. Hydrotherapy: The use of water as a therapeutic/recuperative means.

The most common forms are:

* Contrast Showers: Done immediately after training to expose the

area to alternating bursts of hot and cold water. Comfortably hot for 2 to

3 minutes, followed by 2 minutes of progressively colder water up to the

point of discomfort. This procedure is then repeated for 4 to 6 cycles.

Since hot water is a vasodilator and cold water a vasoconstrictor, the net

effect of contrast showers is vastly improved circulation to the affected

areas. The effectiveness of contrast showers is markedly increased when combined with stretching.
Various types of trunk stretches, including side bends as

well as flexion and extension, can be performed. Quadriceps, hamstring, and

pectoral stretches can also be performed after training sessions for these

muscle groups. Stretches are repeated for each contrasting cycle. A

handrail and nonslip rubber "skids" must be used for safety.

* Contrast Baths: Applied in the same manner and for the same

purpose as contrast showers. Contrast baths, however, are more convenient

for localized use (e.g., treating a limb instead of the entire body).

* Whirlpool: This form of therapy improves circulation and

renders a relaxation effect. Can be used for general or localized purposes.

Water temperature should stay between 102-103º F (28-35º C). Limit

immersion to 15 minutes or less. Avoid whirlpool if there is a swollen

joint or joints.

7. Cryo-kinetics for Low Back and Leg Recuperation: An ice pack can be

constructed by placing crushed ice in a "zip-lock" bag. Immediately after leaving the shower, the
individual should lie down on the floor with his feet propped over a bed or couch and the ice pack
under his lumbar spine. To improve the effect of this procedure tri-fold, he should stretch his

spine while on the ice and gently perform lateral (side to side) flexions alternated with pulling his
knees to his chest. Mobilizing the spine in this way will counteract any stiffening effects from icing
the back. Cryo-kinetic therapy is very beneficial in reducing contracted, tightened

muscle tissue as well as pumping these tissues free of accumulated, training-induced waste
products. At least 15, but no longer than 20, minutes should be spent on the ice. This is most
effective when done immediately after contrast showers.

8. Leg Elevation: Used as a means to reverse hydrostatic or columnar pressure after a long day
standing or training. Leg elevation is particularly effective prior to training, and the effects are
improved at least twofold when used concurrent with cryotherapy on the knees. For greatest
effectiveness, elevate the legs for about 20 minutes, keeping them perpendicular to the floor while
lying on the back.

9. Ongoing Professional Assistance: Many forms of therapy, including various types of "bodywork,"
are available to athletes at moderate cost and are highly recommended. The most commonly used
forms of professional assistance are:

* Chiropractic * Massage Therapy

* Physical Therapy * Rolfing

* Neuromuscular Re-education * Tragering

* Acupuncture/pressure * Alexander Technique

Tiron -- Tiron (Sodium-4,5-dihydroxybenzene-1,3-disulfonate) is a chelator mentioned in the
research literature which effectively clears vanadium from body tissues right from the first day of
use. It is currently not available in supplement form. (See vanadyl sulfate.)

Tissue elasticity -- Tissue elasticity ("viscoelasticity&quot

is involved in all explosive sports, including
shot put, boxing, the baseball and javelin throw, and powerlifting. After being stretched, most bodily
tissues -- including muscles, but not so much with ligaments and tendons -- return to their original
shape or length. The quicker they do, the more force there is added to the forcee output stemming
from both stretch reflex and muscle contraction.

Tissue (or interstitial) leverage -- The degree of extra mechanical advantage gained by
superheavyweight strength athletes by packing sheer mass from extra fat, liquid and protein
between and inside muscle fibers.

Torque -- Moment of force; The turning or twisting effect of a force.

Training -- Subjecting the body to repeated stresses with interspersed recovery periods to elicit
growth in its capacity to handle such stresses.

Training effect -- Increase in functional capacity of muscles and other bodily tissues as a result of
increased (overload) placed upon them.

Training technologies -- Athletes can tap into eight broad categories of accepted methods to
attain performance goals: weight training, light resistance training, medical support, therapeutic
modalities (jacuzzi, massage,acupuncture, etc), psychological support, biomechanics, diet and
nutritional supplements.

Training to failure -- Continuing a set in weight training until inability to complete another rep
without assistance.

Training zone -- See target heart rate.

Transcendental Meditation ™ -- An effortless meditation technique scientifically shown to
sweep away energy-sapping mental and physical stress and deep-rooted fatigue. Among athletes it
improves energy, reaction time, workout recovery, mental alertness and coordination.

Traps -- Slang for trapezius muscles, the largest muscles of the back and neck that elevates the
shoulder girdle and draws the scapulae medially.

Triceps brachii -- The muscles on the back of the upper arm are the prime movers for extending
the elbow.

Trimming down -- Gaining hard muscular appearance by losing body fat (a more contemporary
phrase is "trimming and toning&quot

.

Troponin -- A protein that reacts with calcium to set the contractile mechanism into action within
muscle fibers.

Triglyceride -- Triglycerides are a combination of glycerol with three fatty acids: stearic acid, oleic
acid, and palmitic acid.

Twitch -- A brief muscle contraction caused by a single volley of motor neuron impulses. Cf.
fast-twitch fibers, slow-twitch fibers.

Universal machine -- One of several types of weight lifting devices where weights are on a track or
rails and are lifted by levers or pulleys. Deveeloped in the early 60s by Chuck Coker, the phrase
originally referred to a multi-station gym.

Unsaturated fatty acids (UFA) -- UFAs are important in lowering blood cholesterol and may thus
help prevent heart disease. They are essential for normal glandular activity, healthy skin, mucous
membranes and many metabolic processes.

Unsaturated fatty acids (UFA) are fatty acids whose carbon chain contains one or more double or
triple bonds, and which are capable or receiving more hydrogen atoms. They include the group
polyunsaturates, are generally liquid at room temperature and are derived from vegetables, nuts,
seeds or other sources. Examples of unsaturated fatty acids include corn oil, safflower oil,
sunflower oil and olive oil. Replacing saturated fats with unsaturated fats in the diet can help reduce
cholesterol levels.

A small amount of highly unsaturated fatty acid is essential to animal nutrition. The body cannot
desaturate a fat, such as vegetable shortening or margarine, sufficiently by its own metabolic
processes to supply this essential need. Therefore, the dietary inclusion of unsaturated or
polyunsaturated fats is vital.

The three essential fatty acids (those which the body is unable to manufacture) are linoleic acid,
linolenic acid, and arachidonic acid. However, these fatty acids can be synthesized from linoleic
acid if sufficient intake occurs. Linoleic acid should provide about 2% of total dietary calories. Corn,
safflower and soybean oils are high in linoleic acid.

Cf. monounsaturated fat, polyunsaturated fat, saturated fat.

Upper abs -- Abdominal muscles above navel (see lower abs).

Valsalva maneuver -- Valsalva Maneuver -- If the glottis (the narrowest part of the larynx) is closed
following full inspiration and the expiratory muscles are fully activated, the compressive forces of
exhalation can increase the intrathoracic pressure from 2 or 3 mm Hg to upwards of 100 mm Hg
above atmospheric pressure. This forced exhalation against a closed glottis is called the Valsalva
maneuver (named after the Italian anatomist who first explained the phenomenon), and is common
in weightlifting or other activities requiring short rapid maximum force application. The intrathoracic
pressure causes the veins to compress and this in turn results in significantly reduced venous blood
flow into the heart and into the brain. Dizziness, "spots" before the eyes and blackout can ensue.
This is one good reason why those with cardiac problems should refrain from all-out straining (as in
isometric contraction), and insterad should engage in a more rhythmic type of weightlifting
technique.

Vasoconstriction -- The narrowing of a blood vessel to decrease blood flow to a body part.

Vasodilation -- The enlarging of a blood vessel to increase blood flow to a body part.

Vanadyl Sulfate -- Vanadyl sulfate (VOSO4) has been very extensively studied for its insulin-like
activity as a blood glucose lowering agent. In other words, vanadyl sulfate dramatically increases
glucose uptake by your muscle cells. There are many benefits:

- Increased energy for workouts;

- More rapid recovery following workouts;

- Muscle glycogen (what glucose becomes when stored in your muscles) is more abundant,
thereby providing a protein-sparing effect;

- This protein-sparing effect provides for better protein synthesis (muscle growth and repair);

- Increased storage of muscle glycogen provides a fuller, more dense appearance to your visible
muscles.

Care must be taken with this substance however. Vanadium can build up in various tissues of the
body, especially the kidneys. Tiron (see Tiron) is the only known chelator capable of eliminating this
danger, although vitamin c, glutathione and other antioxidants can help.

Variable resistance -- Strength training equipment which can, through the use of elliptical cams
and other such technology, vary the amount of weight being lifted to match the strength curve for a
particular exercise. Nautilus machines, for example, provide this feature. (See Constant Resistance
and Accommodating Resistance.)

Variable Split Training -- A weight training system developed in the mid 80s by Dr. Fred Hatfield
that systematizes workout schedules according to the recuperation of individual muscle groups and
body parts. This method maximizes development by eliminating effects of overtraining or
undertraining. Also Variable Double Split and Variable Triple Split for multiple daily workouts.

Vascularity -- Increase in size and number of observable veins. Highly desirable in bodybuilding.

Vein -- A vessel which returns blood from the various parts of the body back to the heart.

Ventilation -- Breathing. Cf. expiration, inspiration, respiration.

Vertigo -- Sensation that the world is spinning or that the individual is revolving; a particular kind of
dizziness.

Vital capacity -- Maximal breathing capacity; the amount of air that can be expired after a
maximum inspiration; the maximum total volume of the lungs, less the residual volume.

Vital signs -- The measurable signs of essential bodily functions, such as respiration rate, heart
rate, temperature, blood pressure, etc.

Vitamins -- A number of unrelated organic substances that are required in trace amounts for the
metabolic processes of the body, and which occur in small amounts in many foods.

Vitamin -- Organic food substances present in plants and animals, essential in small quantities for
the proper functioning of eveeery organ of the body, and for all energy production. Most are obtained
from food, but supplementation is almost always advised, and regarded as critical for athletes in
heavy training.

Vitamin A -- A fat-soluble vitamin occurring as preformed vitamin A (retinol), found in animal origin
foods, and provitamin A (carotene), provided by both plant and animal foods. Maintains healthy skin,
mucous membranes, eyesight, immune system function, and promotes strong bones and teeth.
Vital to the liver's processing of protein. RDA: 5,000 International units. Dietary sources: fish liver
oil, liver, eggs, milk and dairy, green and yellow vegetables, and yellow fruits.

Vitamin B complex -- Vitamin B-Complex -- A family of 13 water-soluble vitamins, probably the
single-most important factor for the health of the nervous system. They are essential to the
conversion of food into energy. When you exercise strenuously, your body quickly burns up its
vitamin B supply. A shortage of Bs affects both performance and recovery. High consumption of
sugar, caffeine, processed food and alcohol cause depletion. These vitamins are grouped together
because of their common source, distribution, and their interrelationship as coenzymes in
metabolic processes. The best food source for vitamin B-complex is Brewer's yeast. All must be
present together for the B-complex to work. Vitamin B-complex consists of the following vitamins:

Biotin

Choline

Inositol

Vitamin B-1 (thiamine)

Vitamin B-2 (riboflavin)

Vitamin B-3 (niacin)

Vitamin B-5 (pantothenic acid)

Vitamin B-6 (pyridoxine)

Vitamin B-9 (folacin)

Vitamin B-12 (cyanocobalamin)

These vitamins are grouped together because of their common source, distribution, and their
interrelationship as coenzymes in metabolic processes. The best food source for vitamin B-complex
is Brewer's yeast. All must be present together for the B-complex to work.

Vitamin B-1 (thiamine) -- Essential for learning capacity and muscle tone in the stomach,
intestines and heart. RDA: 1.4 mg (men), 1.0 mg. (women). Dietary sources: brewer's yeast, wheat
germ, blackstrap molasses, whole wheat and rice, oatmeal, most vegetables.

Vitamin B-2 (riboflavin) -- An essential co-factor in the enzymatic breakdown of all foodstuffs.
Important to cell respiration, good vision, skin and hair. RDA: 1.6 mg. Dietary sources: liver, tongue,
organ meats, milk, eggs. The amount found in foods is minimum, making this America's most
common vitamin deficiency.

Vitamin B-3 (niacin) -- Essential for synthesis of sex hormones, insulin, and other hormones.
Effective in improving circulation and reducing blood cholesterol. RDA: 19 mg. (men), 13 mg.
(women). Dietary sources: lean meats, poultry, fish and peanuts.

Vitamin B-5 (pantothenic acid) -- An important stress, immune system and anti-allergy factor.
Vital for proper functioning of adrenal glands, where stress chemicals are produced. Promotes
endurance. RDA: 10 mg. Dietary sources: organ meats, egg yolks, whole-grain cereals.

Vitamin B-6 (pyridoxine) -- Essential for the production of antibodies and red blood cells, and the
proper assimilation of protein. The more protein you eat, the more B-6 you need! Facilitates
conversion of stored liver and muscle glycogen into energy. RDA: 1.8 mg. (men), 1.5 mg. (women).
Dietary sources: brewer's yeast, wheat bran, wheat germ, liver, kidney, cantaloupe.

Vitamin B-12 (cobalamin) -- Necessary for normal metabolism of nerve tissue and formation and
regeneration of red blood cells. RDA: 3 micrograms. Dietary sources: animal protein. Liver is the
best.

Vitamin C -- A critical health-protection nutrient. Body stores are depleted rapidly by drugs, toxins,
smoking, exercise and stress. Fortifies the immune system against virus infections, strengthens
blood vessels, reduces cardiovascular abnormalities, lowers fat and cholesterol levels, as a natural
anesthetic it reduces many kinds of pain, helps detoxify chemical and metal contaminants found in
the air, water and food, slows down lactic acid buildup, helps heal wounds, scar tissue and injuries.
Necessary in the formation of connective tissue. RDA: 60 mg, but tolerated in doses exceeding
10,000 mg (10 grams) daily. Dietary sources: citrus fruits, berries, green and leafy vegetables,
tomatoes, potatoes.

Vitamin D -- A fat-soluble vitamin, acquired through sunlight or diet. Aids the body in utilization of
vitamin A, calcium and phosphorus. Helps maintain stable nervous system and normal heart action.
RDA: 400 International units. Dietary sources: fish-liver oils, sardines, salmon, tuna, milk and
dairy.

Vitamin E -- This fat-soluble vitamin is an active anti-oxidant retarding free-radical damage, as well
as protecting oxidation of fat compounds, vitamin A, and other nutritional factors in the body.
Important to cellular respiration, proper circulation, protection of lungs against air pollution, and
prevention of blood clots. Helps alleviate leg cramps and "charley horse." RDA: 15 International
units (men), 12 (women). Dietary sources: wheat germ, cold-pressed vegetable oils, whole raw
seeds and nuts, soybeans.

Vitamin K ("Koagulation&quot

-- This vitamin is implicated in proper blood clotting. It is synthesized in
the intestinal flora. Because it is fat-soluble, it has the potential for toxicity if taken in large doses.
There is no established RDA.

o(V,.)O2 max -- Maximum Volume of Oxygen consumed per unit of time. In scientific notation, a
dot appears over the V to indicate "per unit of time." Cf. maximal oxygen uptake.

Warm-up -- A gradual increase in the intensity of exercise to allow physiological processes to
prepare for greater energy outputs. Changes include: rise in body temperature, cardiovascular- and
respiratory-system changes, increase in muscle elasticity and contractility, etc. Flexibility
exerecises and stretching are NEVER advised as a warm-up strategy because of the damage that
is easily caused to cold muscles.

Watt -- A measure of power equal to 6.12 kilogram-meters per minute.

Weightlifter's headache -- An exertional type of pain which may be due to intense clenching of
the jaws during heavy lifts.

Weightlifting -- An Olympic sport where athletes compete in defined weight classes to lift the
most weight overhead. The two lifts contested are the snatch and the clean and jerk. Three
attempts are given in each of the two lifts. See Olympic lifts.

Weight training -- Exercise that utilizes progressive resistance movements to build strength.
Practiced intensely by powerlifters, weightlifters and bodybuilders in particular, and by all athletes
interested in developing any form of strength.

Weight training belt -- Thick leather belt developed by weightlifters in the early part of the century,
usually 4 inches wide in the back and 2 inches wide in the front, used to support lower back while
doing squats, military presses, dead lifts, bent rowing, etc. Powerlifters opt for a belt that's 4 inches
wide all the way around. New research which compares the level of support afforded the lumbar
spine during lifting, however, clearly shows that a belt which covers the abdominal wall between the
lower ribs and the pelvis, and with a more comfortable narrow belt going around the back, is far
superior to the belts traditionally worn. This new belt is called a "LORA" (acronym for Lumbar
Orthopedic Repositioning Appliance).

Wellness -- A state of health more positive than the mere absence of disease. Wellness programs
emphasize self-responsibility for a lifestyle process that realizes the individual's highest physical,
mental, and spiritual well-being.

Wet-bulb thermometer -- A thermometer whose bulb is enclosed in a wet wick, so that
evaporation from the wick will lower the temperature reading more in dry air than in humid air. The
comparison of wet-and dry-bulb readings can be used to calculate relative humidity. Cf. dry bulb
thermometer, wet-globe temperature.

Wet-globe temperature --A temperature reading that approximates the heat stress which the

environment will impose on the human body. Takes into account not only temperature and humidity,
but radiant heat from the sun and cooling breezes that would speed evaporation and convection of
heat away from the body. Reading is provided by an instrument that encloses a thermometer in a
wetted, black copper sphere. Cf. dry-bulb thermometer, wet-bulb thermometer.

Whey -- A milk byproduct with a biological value of 80-88. In recent years, clinical scientists have
improved the BV by enzymatically altering the bonds between the amino acids forming the protein
complex. Called "engineered" whey, the BV is slightly higher than eggs. See BV

White Blood Cell -- White blood cells are nucleated cells, originating from the bone marrow, that
make up the infection-fighting components of the blood. White blood cells fight infections by
producing antibodies, releasing immune factors, or ingesting invading bacteria or viruses.

Work -- Force times distance. Measured in foot-pounds and similar units. Example: Lifting a
200-pound barbell 8 feet and lifting a 400-pound barbell 4 feet each require 1,600 foot-pounds of
work.

Work measures -- See foot-pounds, kilogram-meters.

Workout -- A complete exercise session, ideally consisting of warm-up, intense aerobic and/or
strength exercises, and cool-down.

Workrate -- Power. The amount of work done per unit of time. Can be measured in foot-pounds per
second, watts, horsepower, etc.

Xiao Pangmei -- pronounced "shou-pang-may" -- "XPM" for short) was recently put to a single
blind test by Drs. Qin Zhengyu ((physiologist) and Xu Aihua (endocrinologist), both researchers at
the First Military Medical University in China. These researchers noted a highly significant body fat
reduction in comparison to a control group and a placebo group, which, upon further testing they
discovered had resulted from:

· Inhibition of the appetite center of the brain

· Inhibition of intestinal absorption of glucose (direct inhibition of intestinal membrane
transport)

· Strengthened physical capacity (XPM subjects could swim longer and showed zero
decrease in muscular strength despite significant weight loss)

· There were no side effects found.

Yeast -- A one-celled fungus used in brewing and leavening bread. Some yeast, such as brewer's
yeast, is highly nutritious. Many individuals are allergic to yeast. Candida albicans is a common
yeast living within the body but which can multiply and produce sickness-causing toxins.
Antibiotics, sugar-rich diets, birth control pills, cortisone and other drugs stimulate Candida growth.

Yerba mate -- An extract from a South American (especially Argentina and Paraguay) plant used
extensively as a stimulating tea drink. Contains vitamins B-1, B-2 and C, and a natural substance
called mateina, which enhances energy and mental concentration. Mateina is molecularly
described as a "stereo isomer" of caffeine. It initiates a thermogenic response (e.g., increased heart
rate) as does caffeine, but without caffeine's "jittery" side effects.

Zinc -- Has significant roles in protein synthesis, maintenance of enzyme systems, contractibility of
muscles, formation of insulin, synthesis of DNA, healing processes, prostrate health and male
reproductive fluid. RDA: 15 mg. Deficiencies are common due to food processing and zinc-poor soil.
Excessive sweating can drain up to 3 mg. daily. Dietary sources: meat, wheat germ, brewer's
yeast, pumpkin seeds, eggs.

Zinc Chelate is the element zinc in supplemental form and coated with protein, thus increasing the
percentage that it can be assimilated by the body.

Deficiency in zinc is associated with anemia, short stature, hypogonadism, impaired wound
healing, and geophagia. Zinc salts are often poisonous when absorbed by the system, producing a
chronic poisoning resembling that caused by lead.

**corina** · 17-03-2005, 11:14

ahahahaa ik wist dat ik die reactie zou krijgen, maar ik vind he toch wel makkelijk, juist omdat er zoveel engelse woorden gebruikt worden, als ik iets moet weten 1 woordje hoef ik niet zoveel te lezen, maar als je het niks vind, gooi je het er maar af hoor

**Shannasse** · 17-03-2005, 11:16

Het staat mij niet in de weg hoor.

**XeNoGeaR** · 17-03-2005, 11:46

Je bent lekker bezig laatste weken corina

**XeNoGeaR** · 17-03-2005, 11:47

had je niet beter in 1 keer A tm Z kunne doen dit is wel irritant al die topics

**corina** · 17-03-2005, 12:38

ja eigenlijk wel ja
was wel makkelijker

**Curiosio** · 17-03-2005, 12:46

Was ff zweten maar heb alles samengevoegd en de titel aangepast..

Laat maar weten als de titel anders moet..

Greets...

**corina** · 17-03-2005, 12:46

zit net al te denken, wat gebeurt er!
dacht al tis niet goed wat ik gevonden heb.
klopt het allemaal wel een beetje wat erin staat anders krijg ik straks nog de verkeerde info

thks curiosio

**corina** · 17-03-2005, 12:48

is goed hoor, zo kan ik het iig terug vinden, kan ik die moeilijke engelse teksten beter begrijpen

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