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Aerobic
Exercise
-
activity in which demands of muscle for oxygen are met via the circulation
of oxygen in blood (cycling, distance running, aerobics, cross-country
skiing) Anaerobic
Exercise
- activity in which oxygen demands of muscles are so high that they rely
on an internal metabolic process for oxygen. Such activities include
short-bursts of energy- such as weight lifting or sprinting Atrophy
- the withering away of muscles or a decrease in size or function of the
tissue Body Composition - The proportions of muscle, fat, and bone in the body which are broken down into percentage of body fat and percent of lean body mass. Body Fat - The percentage of your total body weight that is comprised of fat. Carbohydrate - Carbohydrates are more readily used for energy production than fats and proteins. They comprise the body's main source of raw material for energy and are classified as simple carbohydrates or complex carbohydrates. Complex carbohydrates are ideal because they require a longer process time for digestion and therefore produce a slow, even level of energy. Cardiovascular Training -
Physical
conditioning that strengthens the heart and blood vessels. Circuit Training - Performing a series of exercises, with a certain number of sets, moving quickly from one machine to another (with little rest) to raise the heart rate Compound Training
- Doing three or four exercises for the same muscle, one after the other
with little rest in between. CORE Training
- A training regimen that focuses
on strengthening the body's t
Concentric
Contraction - When a muscle
contracts or shortens (example, in an abdominal crunch the concentric
movement is when your abs crunch together). Contraindication - A condition which indicates that a certain exercise should not be performed. Eccentric Contraction
- When a muscle lengthens while
maintaining tension Exercise Prescription - A recommendation for a course of exercise to meet desirable objectives for fitness. This can include activity type, duration, intensity, and frequency. Fat - The most concentrated source of energy in the diet which has over twice the calories of carbohydrates and proteins. Fat is not as readily converted to energy as carbohydrates. There are two components of fat- unsaturated and saturated
Glycemic
Index - A system devised by
Dr. David Jenkins, a professor of nutrition at the University of Toronto.
The Glycemic Index measures the speed at which your body breaks down
carbohydrates and converts them into glucose (main fuel source for
energy). Complex carbohydrates are broken down slower,
whereas simple carbohydrates (refined carbohydrates) are absorbed more
quickly which can cause spike-like fluctuations in glucose levels. When
losing weight, you want to avoid high Glycemic foods. See the
"links" page for more details on this rating system. Hypertrophy
- The increase in size of muscle fiber. Lean
Body Mass - Includes everything in the body except fat. About 50-60% of lean body mass is water. Medical History - Information a client will need to fill out that indicates any current or previous illness, injury, symptoms, medications, family history and diet and exercise history. This information will be very important in helping to tailor an appropriate exercise program. A client's medical history that indicates any high-risk factors will be referred to their medical doctor prior to commencing a fitness program.
Muscle Spasm
- A sudden and involuntary contraction of a muscle or muscle group, which
creates a tightening feeling. Muscle Tone
- A condition in which a muscle is in a constant state of contraction and
appears firm. Myositis
- Often occurs in people just beginning a training program. It involves
muscle soreness due to inflammation that often occurs 1-2 days after
unaccustomed exercise. Also often referred to as Delayed Onset Muscle
Soreness (DOMS). Progressive
Resistance - A method of training where weight is increased as the
muscles gain strength and endurance. This is a very common type of weight
training. Protein - Protein is made up of amino acids. It is essential for growth, the building of new tissue, and the repair of damaged tissue. Appropriate levels of protein are key in weight loss, weight management and the preservation of muscle (think of it as muscle food)! Recuperation - Required rest period between training sessions to allow for muscle recovery and muscle growth. Greater increase in muscle strength and growth occur with complete rest. Repetition
- One complete movement of an exercise. A number of repetitions make up a
set. Rest Interval
- A pause between sets of an exercise, which enables muscles t Straight Sets
- A group of repetitions (sets) interrupted by brief rest of 30-90 seconds). Strength
- The ability of a muscle to produce maximum force Disclaimer Contact The Fitness Guru™ Copyright 2002-2010. The Fitness Guru™ . All rights reserved. |
o partially
recover before commencing the next set.