FitTips
FIND YOU at FIT4LA! - Which of these statements below most closely resemble your thoughts on Fitness?
”I JUST NEED TO KNOW WHERE TO START & I'VE GOT IT FROM THERE.”
"I DON’T HAVE TIME TO COUNT CALORIES!"
"I HAVE THE MOTIVATION, BUT DON'T KNOW WHAT TO DO!"
”I EAT RIGHT AND EXERCISE REGULARLY; I JUST WANT TO TAKE IT TO THE NEXT LEVEL.”
“I KNOW WHAT TO DO BUT I CAN'T SEEM TO DRAG MYSELF TO THE GYM!”
“I'VE BEEN DOING THE SAME ROUTINE FOR 6 MONTHS & I'M NOT SEEING ANY RESULTS.”
“I KNOW WHAT TO DO, (HOW TO DO IT) & I KNOW IT'S IMPORTANT, BUT ONCE THE DAY STARTS, IT'S IMPOSSIBLE TO GET TO THE GYM!”
“I START OUT EATING RIGHT BUT MY DAY GETS REALLY BUSY & I JUST GRAB WHATEVER'S THERE!”
”I CAN'T REMEMBER WHAT DAY IT IS, LET ALONE REMEMBER TO EAT 6 MEALS A DAY!”
”I GO TO THE GYM RELIGIOUSLY FOR A MONTH BUT SOMETHING HAPPENS (I OVER DO IT, I GET BORED, I GET INJURED) AND I STOP GOING.”
(Back to the top)
”I JUST NEED TO KNOW WHERE TO START & I'VE GOT IT FROM THERE.”
Solution: Start at the end. Huh? Yes, start with the end in mind. If you know where you want to go, it will be easier to plan how to get there.
Once you have your goal in mind, the rest is a matter of following the plan.
How Fit4LA can help: FIT4Discussion
(Back to the top)
"I DON’T HAVE TIME TO COUNT CALORIES!"
Solution: Find a simpler way to plan your meals for the day/week so you don’t have to think about it when things get hectic. It’s already done.
How Fit4LA can help: FITAlerts
(Back to the top)
"I HAVE THE MOTIVATION, BUT DON'T KNOW WHAT TO DO!"
Solution: This is the best problem to have! All you need is a trustworthy guide to help you along the way and give you some instruction.
How Fit4LA can help: FIT4Discussion
(Back to the top)
”I EAT RIGHT AND EXERCISE REGULARLY; I JUST WANT TO TAKE IT TO THE NEXT LEVEL!”
Solution: First, you need to know what that next level is. Refer to the FIT4 Principle – Illustrate Your Goal, once you know exactly what you want, you can put a Plan together to achieve it.
Getting to the next level is going to require that you do things differently than you have been. assess where you are currently and map out what it’s going to take to get where you want to go. Oftentimes just a little tweak in your plan will make all the difference!
How Fit4LA can help: FITCheckIn
(Back to the top)
”I KNOW WHAT TO DO BUT I CAN'T SEEM TO DRAG MYSELF TO THE GYM!”
Solution: Sounds like you need to set up a system of accountability. If you tell someone you’re going to workout (or better yet, meet someone there) you’re much less likely to blow it off.
Also, an additional shot of motivation can’t hurt! Remind yourself why it’s important and get a cheerleader to help give you that extra nudge!
How Fit4LA can help: FITAlerts
(Back to the top)
”I'VE BEEN DOING THE SAME ROUTINE FOR 6 MONTHS & I'M NOT SEEING ANY RESULTS!”
Solution: No wonder! You’ve probably been at a SAID Principle and has already adjusted to your routine. The body is no longer challenged and once the challenge stops, so do the results.
The best bet is to completely retool your program and create a new, fresh and exciting plan.
How Fit4LA can help: FIT4Adventure
(Back to the top)
”I KNOW WHAT TO DO, (HOW TO DO IT) & I KNOW IT'S IMPORTANT, BUT ONCE THE DAY STARTS, IT'S IMPOSSIBLE TO GET TO THE GYM.”
Solution: Hmm, an all too common issue. My first suggestion would be to get it done 1st thing in the morning. It might mean getting up a little earlier but this way, it’s out of the way before anything else can interfere.
Another option would be to plan it in your schedule as “Me time” and not let anything else take precedence. Remember, when you take care of yourself, you’re better equipped to be able to take care of everything else (work, kids, etc.)
Reminders and cheerleading are also very helpful.
How Fit4LA can help: FITAlerts
(Back to the top)
”I START OUT EATING RIGHT BUT MY DAY GETS REALLY BUSY & I JUST GRAB WHATEVER'S THERE.”
Solution: One quick solution would be to make sure you control whatever’s there. If you’re really busy and reach for a snack, a container of almonds is a much better choice than the cookies being passed around the office.
Another idea is to note the times at which you begin to get hungry and then plan to eat ½ to an hour before. As busy as you are, you’ll probably need to schedule it in your planner or setup a reminder.
Plan your meals for the day/week so you don’t have to think about it when things get hectic. It’s already done.
How Fit4LA can help: FITAlerts
(Back to the top)
”I CAN'T REMEMBER WHAT DAY IT IS, LET ALONE REMEMBER TO EAT 6 MEALS A DAY!”
Solution: Life happens, we get distracted, it’s almost impossible to keep track of little details like eating. It is important, however, especially if you want to reach your fitness goals. Planning ahead takes the guesswork out so you don’t have to remember. Put it in your schedule just like any other appointment, set a reminder and when the time comes, just eat it! It might take a while to get used to it but eventually, it’ll become second nature.
How Fit4LA can help: FITAlerts
(Back to the top)
”I GO TO GYM RELIGIOUSLY FOR A MONTH BUT SOMETHING HAPPENS (I OVER DO IT, I GET BORED, I GET INJURED) AND I STOP GOING. “
Solution: Steady, persistent action is the only way to achieve a goal. Sometimes we want something so much, we exhaust ourselves trying to get it. At this point of exhaustion, it is impossible to accomplish much. So, what can we do?
If we plan out a series of manageable goals, we will have a sense of accomplishment as each goal is attained. This prevents us from over doing it or getting bored.
In addition, it’s possible that, in all your excitement to get back in there, you are proceeding at a rate that surpasses your body’s abilities.
Also, to combat boredom, switch it up! If you do the same thing each time you go to the gym, who wouldn’t be bored? Try implementing some new exercises and maybe even a change of scenery!
If you are prone to injury, I highly suggest you check with your physician and employ the help of a certified fitness professional. Recurring injuries are often a symptom of a more serious issue.
In addition, it’s possible that you are not doing the exercises correctly and need some assistance ensuring proper form and execution.
In all 3 cases, it’s best to have someone to talk to and help guide you through the process.
How Fit4LA can help: FIT4Adventure
(Back to the top)
THE FIT 4 PRINCIPLE
F – FIND YOU – find your unique exercise style
I – ILLUSTRATE YOUR GOAL – make a colorful picture of where you want to be
T – TAKE ACTION! – do what it takes to get there, follow your program
4 – 4GIVE – don’t beat yourself up when you slip up
4 - 4GET – the past, put disappointments, previous failures, etc. behind you
4 - 4GE On! – keep your eye on the prize no matter what, even when you mess up, keep going!
WHAT IS FITNESS?
Fitness (fít-nís) n. - 1. A state of health characteristics, symptoms, and behaviors enabling a person to have the highest quality of life. 2. Good health or physical condition, especially as the result of exercise and proper nutrition through diet.
Fitness is Preventative Maintenance
The significant health problems that can be partially controlled by exercise are:
-Heart disease
-Hypertension
-Depression
-High cholesterol
-Low back pain
-Osteoporosis
-Poor circulation
-Diabetes
-Colon cancer
Fitness is Good for the Body
In this age of sedentary lifestyles, it is imperative to keep it moving! Fitness helps by body movement by:
-Keeping joints lubricated
-Keeping muscles healthy
-Keeping bones and cartilage strong
-Increases energy levels
-Helps to control weight
Fitness is Good for the Brain
A recent study of over 900,000 students in California shows a direct relationship between academic achievement and fitness levels. Students who met minimum standards in three of six fitness tests showed the greatest gains in academic achievement. The same is assumed to be true for adults. Fitness helps increase brain power by:
-Improving psychological well-being
-Improving self image
-Lowering stress
-Decreasing depression
-Reducing feelings of anxiety
Fitness Improves the Quality of Daily Life
Fitness adds life to your years, as well as years to your life. It increases the quality of your life by:
-Extending lifespan
-Slowing the aging process
-Maintaining high levels of physiologic function.
There are two main Components of Fitness:
• DIET and EXERCISE
INTRO TO DIET
The key to dieting is simple. No, really, it is! Weight loss is as simple a Energy In vs. Energy Out. You must consume, or eat fewer calories (Energy In) than you expend, or burn (Energy Out) on a daily basis. You don’t have to go on a strict diet and deprive yourself of everything you like, but just be aware of what you eat and drink. Some basic guidelines:
-avoid fast food, fattening food, fried food, and junk food
-have no more than 15% of your total calories from fat
-drink at least 64 oz of water throughout the day
-eat lots of fruits and vegetables
-drink alcohol in moderation
-go easy on desserts
Common Obstacles
Exercise alone
Many people get frustrated after spending hours in the gym, only to see very little results. Exercise is very important, but it’s not enough. Nutrition also plays a very important role in overall fitness. In order to get the best return for your efforts, you need to make sure your body is appropriately replenished through a proper meal plan.
Comfort foods
When we feel bad or stressed, we search for something to make us feel batter immediately, oftentimes that something is food. We must learn to pay attention to the things that trigger us to resort to food. When we feel it coming on, we must catch ourselves and choose a better way to deal with the issue(s) at hand.
Old habits die hard
There's only one reason why you haven't changed the bad habits. You're getting some kind of benefit from it. People don’t continue to do things that don’t benefit them. The key is to identify what those benefits are, weigh the benefits against the costs of the current behavior and replace bad habits with healthy behavior.
INTRO TO EXERCISE
Exercise (ex'er`cise) n. - The activity of exerting oneself physically in an effort to attain a higher level of fitness. Exercise can be broken down into three major categories:
• Cardiorespiratory
• Resistance Training
• Flexibility Training
Cardiorespiratory Exercise
Cardiorespiratory exercise or simply, Cardio is defined as movement of the body produced by large muscle groups for a sustained period of time. Such movement typically results in an increased heart rate. Cardio involves the circulatory system and it's ability to transport blood and nutrients to tissues during exercise and the lung's capacity to provide oxygen to the blood.
Examples:
- Running
- Biking
- Swimming
- Rollerblading
- Aerobics class
- Basketball
• Heart Rate = the number of times your heart beats in one minute.
• Resting Heart Rate = your heart rate while completely at rest.
- People with resting heart rates over 70 have a greater risk for heart attacks.
- Regular aerobic exercise will decrease resting HR's.
• Maximum Heart Rate = the fastest your heart can beat. It is found by taking 220 and subtracting your age.
(Max HR = 220 - age)
• In order for exercise to be considered aerobic, you need to be exercising at 60-85% of your maximum heart rate.
l (220 - age) x 85% = top end of Target Heart Range
l (220 - age) x 60% = bottom end of Target Heart Range
• Anaerobic: working at higher than 85% of your maximum heart rate.
• Deposits in the arteries are caused from eating high-fat food containing cholesterol.
• Exercise can help decrease bad cholesterol levels in the blood, so they don't get deposited in the arteries.
Resistance Training
Resistance Training refers to any type of exercise performed in a rhythmic way that results in an increase in muscle strength and endurance. A comprehensive, full body weight training program will increase the amount of lean mass in your body, which in turn will increase your metabolism, and as a result, allow you to burn more calories and more fat all of the time, even at rest. Increasing your lean muscle mass will cause your body to mobilize and burn more fat as an energy source.
Examples:
- Bicep Curls
- Sit-Ups/Crunches
- Bench Press
- Pull-Ups
Flexibility Training
Flexibility is the measure of a joint's ability to move through a normal range of motion. Flexibility Training or Stretching is defined as the lengthening of myofascial tissues including muscles, tendons and ligaments and is divided into three different types: static, active and dynamic.
Examples:
- Static Stretching - Passively taking the muscle to the point of tension by using low-force and long-duration movements. Static stretches are typically held for 20-30 seconds.
- Active Stretching - Actively using opposing muscle groups to move a joint into a particular range of motion. Active stretches are typically held for 2-4 seconds and are repeated 5-10 times.
- Dynamic Stretching - Taking a joint through the full available range of motion, using the body's momentum and the force produced by a muscle. Dynamic stretches are not typically held for more than a second and are also repeated 5-10 times.
WHY HIRE A PERSONAL TRAINER??!!
There are four main reasons to work with a personal trainer:
•Motivation
•Expertise
•Effectiveness
•Convenience
Motivation - Most of us need a little push to get ourselves into a consistent exercise routine. Whether it's inspiration to begin exercising or encouragement to finish off those last few reps of an exercise, a personal trainer can help you push yourself to the next level. With the advent of technology contributing to our sedentary lifestyles and obesity on the rise (See the Stats on Obesity) Can you put a link to the Obesity section here? exercise is not just important, it's imperative.
Most trainers realize that in order to change an unhealthy lifestyle or to create a healthier one, you must work within it. No good trainer will make unrealistic demands, forcing you to change your entire lifestyle, but will rather help you see the benefits and effects of gradual change and adaptation. Unreasonable goals are one of the fastest ways to loose interest and motivation. If you fail to see the results, you will fail to see the point. Goals set too high will only result in disappointment. That is why it is important to have the support and encouragement of a personal trainer.
Last, but not least, you will be more likely to show up, if you know somebody is waiting for you. A personal trainer helps add the very important elements of commitment and accountability.
Expertise - A certified, let me repeat, a certified personal trainer should have the knowledge, experience and education necessary to help you reach your goal quickly and safely. Thorough understandings of body mechanics allows a trainer to monitor you while you work out and help you avoid injuries. A trainer will assess your current level of fitness, and based on your body type, food intake, postural considerations, muscle capacity, occupation and current exercise programming, will help you set realistic goals. Each of these aspects is different for each person. That is why fitness must be an Individual Experience.
Your body is a very unique and complex machine, much like a car. Whether domestic or import, late model or classic, working out is like giving your car a tune-up. You might change the oil yourself, but when maintenance becomes a little more complex like changing the spark plugs, the PC Valve, and adjusting the timing belt, unless you have both the equipment and the know-how, you'd probably want to leave it up to the professionals. Sometimes the wheels have to be aligned, there might be some structural damage, and some cases require an entire engine overhaul. A good trainer is like a good mechanic. If you wouldn't risk tinkering under the hood of your car, why would you risk tinkering with the most important vehicle you'll ever have? Cars can be replaced, but you only get one body… for life.
A trainer can also help maximize your fitness experience, by helping you avoid many of the "fitness traps" (See Common Fitness Myths) Can you put a link to the Common Fitness Myths section here?
Effectiveness - Results! Results!! Results!!! Probably the most important reason to work with a personal trainer is to see you body change in front of you. Studies show that individuals who work out with a trainer achieve results faster and have fewer incidents of injury.
Many people waste their time wandering around the gym or doing exercises that are barely beneficial. Working with a trainer allows you to expend your energy in a direct and focused manner, making the most efficient use of your time. If you have been working out for a while and have stopped seeing results, chances are you have hit a plateau. Can you do the thing so that when they mouse over the word plateau, they see the following definition: Plateau (pla-tó) n - A time or area in development when neither progress (muscle gain) nor decline (weight loss) takes place, despite the continuation of exercise. A good personal trainer will be able to adjust your program and help you breakthrough the plateau, putting you back on the road to success. A great trainer will use Specific Programming to anticipate a plateau and get you through it as quickly as possible.
Convenience - What can be better than having your workout come to you? A mobile personal trainer can come to your home, office, set or local park so you don't have to waste time battling traffic, fighting for a parking space or waiting for equipment to become available.
Now, with FIT4Net and FitAlerts!™, the ease and convenience is even greater! Now you can get the motivation and expertise from a trainer for an effective workout, conveniently delivered to your computer or mobile device.
A
Abdomen or “abs”: The area of the body between the pelvic bones and the diaphragm.
Abduction: The lateral movement of a leg or arm away from the axis of the body.
Abductors: Muscles that on contraction draw a part away from the axis of the body.
Absolute Strength: The most force a muscle can produce in a single voluntary effort, no matter the rate of force production.
Accommodating Resistance: Increasing resistance as lifters force increases through range of motion.
Acquired Ageing: Developing characteristics of aging through sedentary living or immobility.
Active Stretch: A stretch where you assume and hold a position with no assistance.
Adduction: The movement of a leg or arm toward the axis of the body.
Adductors: Muscles that draw a part toward the medial line of the body.
ADP (Adenosine Diphospahate): A compound of adenosine containing two phosphoric acid groups. It is used to synthesize ATP with the energy released in cell respiration.
Aerobic capacity: The ability of the body to process oxygen.
Aerobic: Living in the presence of oxygen.
Agonist: The contracting muscle as distinguished from the relaxing muscle.
Amino Acids: The building blocks of proteins and the end products of protein digestion. There are 20 essential amino acids for human metabolism and growth.
Anabolic Steroid: Hormones that promote bone and muscle growth.
Anaerobic Threshold: The level of exercise intensity where the body begins working your muscles without oxygen.
Anaerobic: Able to live without oxygen.
Angina Pectoris: An inadequate blood flow and oxygenation to heart muscle which causes a pressure or a pain in the chest.
Antagonist: That which counteracts the action of something else, i.e. a drug or muscle.
Antioxidants: Substances that may protect cells from the damaging effects of oxygen radicals and highly reactive chemicals.
Arm Blaster: Exercise equipment which maximizes your biceps and triceps workouts by allowing maximum stability and isolation.
Arteriosclerosis: Thickening of the walls of the arterioles with loss of elasticity.
Asana: A sitting position or posture used in yoga and mediation.
Assimilation: Nutrients are absorbed into your body after digestion.
ATP: A phosphate molecule which is used to release energy for work within the body.
Atrophy: The decrease in size of a normally developed tissue or organ.
B
Ballistic Stretch: A stretch used by athletes using a bouncing or swinging motion.
Ballistic stretching: Increasing your stretch using bouncing.
Barbell: A Strength training tool consisting of a six to seven foot bar with weighted plates on each end.
Basal Metabolic Rate (BMR): The measurement of vital cellular activity during resting based on oxygen usage.
Bicep: The major flexible muscle of the upper arm.
Bio availability: The ease in which nutrients can be absorbed.
Biochemical Reaction: The interaction of two or more molecules with the help of an enzyme where a product is produced.
Biological Value: The measure of protein quality based on how much nitrogen is retained by the body.
Biomechanics: The application of mechanical forces to living organisms and the investigation of the effects of the interaction of force and the body or system.
Board-lasted: A shoe used in rock-climbing that is built around a stiff mid-sole.
Body Composition: The percentage of your body make-up such as fat, lean muscle, bone and water content.
Body fat: Body mass not made up of bones, muscles, organs or water.
Body Mass Index BMI: A measurement of the amount of body fat and lean body mass. It is calculated by dividing a person’s weight in kilograms by their height in meters.
Bone density: Comparing the mass of bone to the volume to determine the risk of developing osteoporosis.
Buffer Substances: Substances that help reduce lactic acid build-up during strenuous exercise.
Burn: Working the muscles until lactic acid is released into the tissues causing a burning sensation.
Burnout: A feeling of being worn out and having diminished interest in performing an activity.
C
Carbohydrates: A group of chemical substances that contain only carbon, oxygen and hydrogen used as a fuel source. They include sugars, glycogen and starches.
Cardiovascular Training: Exercises that strengthen the heart and blood vessels.
Cardiovascular: Referring to the heart and blood vessels.
Catabolism: The breaking down of complex compounds.
Cellulose: A complex carbohydrate found in plants cell walls.
Cholesterol: Substance found in fats and oils.
Circuit Training: A sequence of exercises or activities performed quickly.
Coenzyme: A molecule that is needed for or enhances the actions of enzymes.
Complete Proteins: Proteins which have the correct balance of essential amino acids.
Complex carbohydrates: Starches and fiber composed of many small sugar units. They are good sources of energy and nutrients and must be broken down by the body.
Compound Training: Performing several exercises for the same muscle right after the other with minimal rest in between.
Concentric Contraction: The contraction of muscle during an exercise.
Cool Down: A gradual slow down of the body after exercise involving light stretching or training.
Core: The center of an object.
Coronary Circulation: The blood vessels that supply blood to and remove blood from the heart.
Creatine Phosphate: A source of high-energy phosphate released in the anaerobic phase of muscle contraction.
Creatinine: A piece of protein found in the blood that should be kept at constant levels. A rise in the levels can be a sign of kidney malfunction.
Cross-training: Performing a variety of exercises in your exercise routine to avoid overuse injuries and prevent boredom.
Crunches: An exercise which works your abdominal in which you crunch your legs and stomach together.
Curl Bar: Training equipment with a curled bar design that reduces forearm strain and provides a more comfortable grip.
Cutting Up: Increasing muscle definition by reducing body fat and water retention.
D
Deficiency: The lack of an adequate amount.
Dehydration: The loss of water from the body characterized by excessive thirst.
Deltoids or “delts” : The three muscles which made up the top of the shoulder used to move the arms away from the body.
Diuretic: An agent which helps increase the output of urine.
DOMS Delayed Onset Muscle Soreness: Muscle soreness from exercises that appears a day or two after working out.
Dumbbell: Training equipment consisting of a weight that is held in one hand.
E
Eccentric Contraction: Muscles lengthen while under tension.
Electrolytes: An ionized salt in blood, tissue fluids, and cells. They are needed for various functions in the body. They include sodium, potassium, and chlorine.
Endogenous: Produced or originating from within a cell or organism.
Endorphins: A chemical produced in the brain that acts as an opiate and produces analgesia.
Endurance: The ability to withstand extraordinary mental or physical stress for a prolonged period.
Enzyme: Proteins that change the rate of chemical reactions without needing an external energy source or being changed themselves.
Ergogenic: Having the ability to increase work.
Essential Fatty Acids or EFA: Essential Fatty Acids are unsaturated fatty acids that are needed for maintaining health
External obliques: The muscles to either side of abdominals that rotate and flex the trunk.
F
Fartlek: A loosely structured interval training method that uses bursts of speed used to build strength and speed. It is used by runners, cyclists and in-line skaters.
Fascia: A fibrous membrane of supporting connective tissues.
Fat: Lipids that are essential for a variety of body functions. They are classified as saturated (butter margarine, fried and processed foods) and unsaturated (vegetable oils).
Fibrin: Protein substance created by elements of the tissues and blood which forms a network as the base of clots.
Flexibility: The quality of bending.
Flexion: The act of bending or condition of being bent in contrast to extension.
Flush: Cleanse a muscle by increasing the blood supply to it. Toxins are removed by exertion.
Forced Repetitions: Performing a repetition of an activity with assistance.
Free Radicals: Molecules that are highly reactive and possess unpaired electrons.
Free Style Training: All body parts are trained in one workout’
Free weights: Weights not connected to a machine or driven by chains or cables. Barbells and dumbbells are free weights.
Free-Form Amino Acids: Amino acids that are not bound to another amino acid.
Fructose: A sugar found in fruits, corn syrup, honey and fruit juices.
G
Glucagon: A hormone secreted by the cells of the pancreas which increases the blood glucose level by stimulating the liver to convert stored glycogen to glucose.
Glucose: A simple sugar that is the end product of carbohydrate digestion. It is found naturally in fruits and other plants.
Gluteus maximus or “glutes”: The three large muscles which make up the buttock and rotate, extend and abduct the thigh.
Glycemic Index (GI): A measure of foods containing carbohydrates which is based on how the food responds effects blood sugar levels.
Glycogen: The form is which excess carbohydrates are stored in the liver and muscles.
Growth Hormone: A hormone produced by the pituitary gland that regulates the growth of the body.
H
Hamstrings: Located on the posterior side of the thigh, these three muscles are responsible for the flexion of the knee.
High Density Lipoprotein (HDL): Found in the blood plasma, this protein helps breakdown and remove cholesterol from the body. Low levels of HDL increase the risk of heart disease, so the higher the level the better. It is known as the good cholesterol.
Hormones: A substance that originates in an organ, gland or body part and is conveyed through the blood to another part chemically stimulating that part to decrease or increase function.
Hyper kinetic Condition: An illness or health condition that may have been caused by excessive exercise.
Hypertension: High blood pressure which is blood pressure that is higher than 140/90 on three separate readings recorded several weeks apart.
Hypertrophy: The increase in the size of a structure, an organ or the body which is due to an increase in cellular components such as proteins and not from an increase in cells.
Hypoglycemia: An abnormally low glucose level in the blood which is often due to too much insulin or too little glucose.
I
Incomplete Proteins: Proteins which have low amounts of essential amino acids.
Internal obliques: The intermediate muscle of the abdomen lying just underneath the external oblique and just above the transverse abdominal muscle.
Intervals: The amount of time between two different parts of a work out.
Isokinetic Exercise: An active resistive exercise where the speed of movement is controlled by a limiting machine.
Isometric contraction: Contracting muscles and developing tension without joint movement.
Isometric Exercise: Muscles are contacted and maintain a constant length without joint movement. These exercises are often done against a wall or immovable object.
Isometrics: A muscular exercise where tension is applied without muscular movement. It is often used for rehabilitative purposes.
Isotonic contraction: A muscular contraction that results in movement of a body part or joint.
Isotonic Exercise: An exercise where opposing muscles contract with controlled movement i.e. lifting free weights.
J
Jog: A slow pace of running
K
Kilometer: One thousand meters or 0.62 miles
Kinesiology: The study of body movement and muscles.
L
Lactic acid (lactate): An acid produced in the muscles during intense exercise that causes pain and soreness.
Latissimus dorsi or Lat’s: The muscles in the back responsible for arm movement.
Lean Body Mass: The weight of the body minus the fat content.
Ligament: A band of strong fibrous connective tissue connecting the articular ends of bones binding them together and limiting motion.
Lipids: Group of fats or fatlike substances characterized by their insolubility in water and solubility in fat solvents.
Lipoprotein: Chemicals found in the bloodstream that consists of simple proteins bound to fat.
Lock Out: Partial repetition of an exercise that consists of only pushing the weight through the last few inches of movement.
Low Density Lipoprotein (LDL): Found in the blood plasma, this protein contains more cholesterol and triglycerides than protein. High levels of LDL increase risk for heart disease. LDL is known as the bad cholesterol.
Lower Abs: The abdominal muscles found below the navel.
Lumbar: The part of the back between the thorax and pelvis. The lower back region.
M
Microfiber: A very fine synthetic fiber used in lightweight fabrics that are wrinkle resistant and easy to care for.
Muscle Spasm: A painful involuntary contraction of a muscle.
Muscle: A type of tissue composed of fibers that effect body and organ movement.
Muscle Tone: Condition in which muscle is constantly contracted and firm.
Muscularity: Term for the definition, denoting a fully delineated muscles and the absence of fat.
Myositis: The inflammation of muscle tissues.
N
Negative Reps: A partner helps you lift a weight up to 50% heavier than you normally would lift and then you slowly lower the weight.
Nutrition: All the processes involved in the taking in and utilization of food.
O
Obliques: The side abdominal muscles which flex and rotate the trunk.
Oestrogen: The female sex hormone.
Olympic Lifts: Movements used in Olympic competitions.
Osteoporosis: The loss of bone mass that occurs throughout the body predisposing a person to fractures.
Overpronation: A condition in which the feet roll inward and downward more than normal which is caused by improper support of arches.
P
Parasympathetic Nervous System: Branch of the nervous system that slows the heart rate.
Pectoral or Pec’s: The chest wall muscle.
Pedometer: A measuring device that records the distance walked.
Perceived exertion: How hard you feel like you are exercising.
Peripheral Heart Action or PHA: A training system where you move from one exercise to another with little rest and alternate upper body and lower body exercises.
Peripheral Vascular Disease: Any condition that results in partial or complete obstruction of the flow of blood to or from the arteries or veins outside the chest.
Plateau – The point at which your body has adapted (see SAID Principle) to a particular exercise and is no longer affected by it.
Plyometrics: A stretching and shortening exercise that combines strength and speed to achieve maximum power in functional movements.
Power Training: Weight training that uses heavy weights with low repetitions.
Progressive Resistance: Training that uses a gradual increase of weight lifted causing the muscles to stress and become stronger.
Pyruvate: Acid formed in the body during digestion of carbohydrates and proteins.
Q
Qigong: An ancient Chinese martial art that is used to develop strength, flexibility, relaxation and concentration.
Quadriceps or “quads”: The large muscle on the anterior surface of the thigh.
R
Rectus abdominis: Controls the tilt of the pelvis and curvature of the lower spine.
Recumbent bike: A bike in the seated position usually has two wheels and powered by pedaling with your legs although some are hand powered. Also referred to as bents.
Repetition or “rep”: Repeating the performance of an action or movement.
Rest Interval: The length of time in between sets of an exercise that allows muscles to rest before the next set.
Rhomboids: The upper back muscles that support and draw the scapula upward.
S
SAID Principle - (Acronym) Specific Adaptation to Imposed Demand - In layman's terms, the body will adapt, or get used to, whatever demand (or stressor) you put on it. For example, if you run up a flight of stairs everyday, you might be winded before you reach the top, but by the 2nd week, it will have gotten easier and easier still by the 3rd week because your body adapts to the challenge.
Set: A fixed number of repetitions.
Shin splints: A pain in front and inside of the leg between the ankle and knee due to inflamed muscles.
Simple carbohydrates: Sugars composed of a single sugar molecule or two joined molecules.
Spinning: An exercise class that uses stationary bicycles to build up fitness.
Sprain: The stretching or twisting of ligaments that causes pain and disability.
Static Stretch: Holding a position for several seconds.
Sticking Point: The part of a movement or exercise that is the most difficult.
Strain: The pulling of muscle or tendon that causes pain.
Strength Training: Training that uses resistance to increase strength and build muscle.
Stretch Marks: Pink or reddish streaks often developed during pregnancy on the breasts, hips or abdomen as elastic fibers stretch and rupture the skin.
Stretch reflex: The reflex contraction of a muscle when an attached tendon is pulled
Striations: Thin grooves or lines.
Stroke: The rupture of a blood vessel which leads to lack of oxygen to the brain and causes loss of consciousness.
Super Set: Two or more exercises in a row, then a rest break.
Supination: The turning of the hand to the palm up position.
Sympathetic Nervous System: A part of the autonomic nervous system which speeds up the heart rate and breathing and shuts down digestive functions in response to stress.
T
Tae Bo: An exercise routine developed by Billy Blanks who is a karate champion. It is music combined with an intense workout routine.
Target heart rate: 60-85% of the maximum heart rate which is the ideal intensity level to exercise the heart at.
Tendon: Fibrous connective tissue that attaches muscles to bones and other parts.
Testosterone: A hormone that stimulates the growth and development of masculine characteristics.
Tai Chi: A traditional Chinese martial art that uses slow controlled movements and various postures,
Training Effect: Exercising at a certain level and duration over a period of weeks which results in the raising of the metabolism where it will stay as long as exercise is maintained.
Training Straps: Leather or cotton straps placed around the wrists then under and over a bar held by clenched hands to aid in lifts and prevent loss of grip.
Training to Failure: To repeat an exercise movement to the point of momentary muscle failure.
Trapezius or “traps”: The neck and shoulder muscles that move the shoulders and arms.
Tri Sets: Three exercises performed together in a particular order right after one another.
Triceps: The upper arm muscles used for extending the elbow.
Trigger Point: An area of tissue that is tender when compressed.
Triglycerides: Combination of glycerol with fatty acids that combine in the blood with proteins to form lipoproteins.
U
Underpronation: Condition in which a person’s foot does not roll inward as much as it should.
Universal Machine: Type of machine where weights are on tracks and are lifted by levers or pulleys.
Upper Abs: Abdominal muscles above the navel.
V
Variable Resistance: An exercise machine that varies amounts of weights being lifted to match strength curve of an exercise
Vascularity: The state of being composed of blood vessels.
Vastus intermedius, lateralis and medialis:
VO2 max: The largest amount of oxygen one can consume while exercising.
W
Warm up: Slow exercises done to start a workout to prepare the body for the activity.
Weight Training Belt: A belt worn during weightlifting to reduce stress on the lower back while a person is lifting in an upright position and prevent back hyperextension during overhead lifts
Weight-bearing exercise: An exercise such as walking, running, biking and aerobics. It involves working against gravity and is weight bearing.
Y
Yoga: Hindu spiritual and physical exercises that teach body and mind control, improve breathing and focus and proper body alignment.