A - B - C - D - E - F - G - H - I - J - K - L - M - N - O - P - Q - R - S - T - U - V - W - X - Y - Z

A

Abdomen
Region between the diaphragm and the pelvis.

Abdominals or "abs"
Collective name for the muscles on the front of the torso, below the chest. They are part of your "core" and when weak contribute to back pain.

Abduction
Movement away from the midline of the body.

Abductors
Muscles of the hip that pull your legs apart. Gluteus medius and minimus pull your legs outward. You use these muscles when inline skating or skiing.

Absolute Strength
Maximum force that an individual's muscle can produce is a single voluntary effort, regardless of the rate of force production.

Adductors
Muscles of the inner thigh that pull your legs together. They attach the pelvis and the femur (or thigh bone). You use these muscles when inline skating, skiing or swimming the breaststroke (frog kick).

Accommodative Resistance
Application of a resistive force that controls the speed with which an individual is able to move, thereby allowing him to work at maximal resistance throughout the complete range of motion; this is very useful during rehabilitation, when injuries are present, and also in sports training for speed-strength; also referred to as isokinetic resistance; see also isokinetic resistance.

Active Recovery
Performing light aerobic exercise, stretching exercises, or working other body parts to facilitate recovery after intense exercise to allow for more productive use of exercise time and to encourage blood flow to the muscles.

Acute
Sharp, brief or severe; the initial stage of an injury.

Acu-Yoga
Hybrid practice combining traditional yoga and acupressure. It uses yoga postures for the purpose of pressing many acupressure points with your whole body instead of with just your hands.

Adduction
Movement toward the midline of the body.

Aerobic Exercise
Rhythmic exercises performed to music that stimulates the aerobic capacity of the heart and lungs and burns calories.

Aerobic Threshold Intervals
Used to develop ability to use oxygen while performing at a higher intensity; exercise is performed for a pre-determined time at anaerobic threshold, combined with a period of active recovery; This training can be modified in terms of intensity and duration of the exercise interval and the number of work intervals per workout.

Afterburn
Calories used due to an increase in metabolic rate following exercise activities.

Agility
Ability to start, stop, and move the body quickly in different directions.

Agonist
Muscle responsible for producing a specific movement through concentric muscle action.

Aikido
Japanese martial art.

Anaerobic
Literally, "without oxygen." The heart and lungs can't get enough oxygen to the muscles and energy is produced without oxygen. Exercise intense enough to "outrun" the oxygen supply creates lactic acid which builds up in the muscles and causes soreness and fatigue. Sprinting is anaerobic and after its done, one must stop until the oxygen supply has caught up again. Aerobic exercise will make this "recovery period" shorter.

Anaerobic Interval Training
Training designed to teach the body to derive energy from the anaerobic system to improve muscular strength and speed and develop the athlete's ability to remove lactate from the muscles; characterized by intervals of higher and lower intensity; Aerobic interval training typically exceeds 85% of MHR with 30 second to 4 minute intervals.

Anaerobic Threshold
Point during high intensity activity when the body can no longer meet its demand for oxygen and anaerobic metabolism predominates; also called lactate threshold.

Anatomical Planes
The three basic planes of reference are derived from the dimensions in space and are at right angles to each other. Types of planes: Sagittal: Is vertical and extends front to back. It may also be called anterior-posterior plane. Coronal: Is vertical and extends from side to side. It is also called the frontal or lateral plane, and divides the body into anterior and posterior sections. Transverse: Is horizontal and divides the body into upper and lower portions. It is also termed the horizontal plane.

Anatomical Position
Standing erect, with feet and palms facing forward.

Antagonist
Muscle responsible for opposing the concentric muscle action of the agonist.

Anterior
Anatomical term referring to the front of the body; toward the front.

Aponeurosis
Broad, flat tendinous sheet of connective tissue that extends from the fibrous wrapping of a muscle and connects that muscle to adjacent structures, usually the wrappings of another muscle.

Articulation
Joint or connection of bones.

Asana
Term for any of the many poses done in yoga.

ASIS
Anterior Superior Iliac Spine.

Asymmetrical
Imbalance of the arrangement of parts. Not moving together.

Athlete's Heart
Enlarged heart muscle found in endurance athletes; Athlete's heart is the result of large, strong muscle fibers in the heart's left ventricle, which are well conditioned by pushing out a great volume of blood.

Atrophy
Wasting away of any part, organ, tissue or cell.

Autogenic Inhibition
Inhibition of the muscle spindle resulting from the Golgi tendon organ stimulation.

Avascular
Without blood supply.

Avulsion
Forceful tearing away of any part of a structure.

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B

Balance
State of equilibrium; a state in which the body has the ability to move in space in a controlled movement.

Ball And Socket Joints
Triaxial joints constructed as they sound: a rounded or ball-shaped surface which fits into a concave hole or socket. The hip joint and shoulder joint are examples of ball and socket joints.

Ballistic
Fast, dynamic movement.

Ballistic Stretching
Bouncing to increase the amount of stretch. Can cause muscle tears and soreness and is not recommended.

Barbell
Long bar with weights attached to each end. Requires both hands to pick up.

Basal Metabolic Rate (BMR)
The rate at which the body expends energy while at rest.

Bi-Axial Joint
Joint that allows motion in two planes of motion; Example, condyloid joint such as the wrist.

Bicep
Muscle running along the inside of the upper arm which bends your arm at the elbow. Used when picking up a coffee cup.

Bilateral
With reference to two sides.

Biomechanical Efficiency
How effectively the body operates with absolute minimal stress on specific joints.

Biomechanics
Study of motion and the effects of forces relative to the body.

Bodybuilding
Training with the specific goal to enhance musculature and physical appearance.

Body Composition
Refers to the ratio of an individual's percentage of fatty mass to fat free tissue mass (I.E. muscle, organs, etc.).

Body Composition Test
Computerized evaluation of lean body mass determining the percentage of body fat.

Body Part Exercises
Exercises that isolate a particular muscle group.

Body Types
Your body's blueprint is pretty much determined on the day you are born. Although you can change your body composition (the amount of fat versus the amount of muscle you hold on your body) with exercise and diet, your basic structure will always remain the same.
There are three basic body types: the ectomorph, the endomorph and the mesomorph:

• Ectomorph: Ectomorphs are long, wiry and narrow. They generally have delicate bone structures and shoulders and hips that are approximately the same width;
• Endomorph: Endomorphs are soft, curvy and often "pear-shaped" -- that is, their hips are often wider than their shoulders;
• Mesomorph: Mesomorphs have big bones and tend to muscle up easily. Their shoulders are often wider than their hips, and they are often described as having "medium" builds.

Borg's scale (of perceived exertion)
Scale using perceived exertion with a numerical code to determine the level of exertion; The scale helps participants tune into their bodies since metabolism and functions can vary from day to day. There are two versions of the Borg scale, classical, based upon a scale of zero to 20 and the modified Borg scale, which is more common, based upon a scale of zero to 10.

Buffed
Slang term used to describe someone with good muscle size and definition.

Bulk
Slang referring to muscle mass achieved through strength training.

Bulking Up
Slang referring to the process of gaining body weight by adding muscle, body fat or both.

Burnout
State of being bored or tired with exercise, frequently the result of overtraining or unvaried workouts. Cross-training and rest are good remedies for burnout.

Bursa
Synovial-lined sac existing between tendons and bone, muscle and muscles and any other site in which movement of structure occurs.

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C

Cadence
Beat, time or measure of rhythmic motion or activity such as pedaling a bicycle. Your cadence is the speed of your pedaling.

Calcium Deposit
Abnormal hardening of soft tissue, usually from repeated injury.

Calorie
Amount of heat required to raise 1 kg of water 1º C; unit of energy.

Cardiovascular
Relating to the heart and blood vessels.

Center Of Gravity
Center of a body's mass. In the human body it is the point, which all parts are in balance with one another. It is dependant on current position in space, anatomical structure, gender, habitual standing posture and if external weights are being held.

Chi Kung / Chi Kong / Qigon
Chinese energy exercise where breathing and body movement recharge energy.

Circuit Training
Selected exercises or activities performed in sequence.

Circumduction
Circular movement of a limb; a combination of flexion, abduction, extension and adduction movements.

Closed Chain Exercise
Exercise that occurs when the distal segment of an extremity is fixed, such as performing a squat, in which the foot is in contact with the ground.

Closed Skill
One for which the environment is stable and predictable.

Collagen
Protein of connective tissue fibers.

Combined Movement
Any combination of exercises or trunk movements.

Concentric Action
Force produced by the muscle is greater than the external resistance; therefore the muscle is able to shorten while overcoming the external load.

Condyloid Joint
Bi-axial joint with movement ability that includes flexion, extension, abduction, adduction and circumduction. Considered a partial ball-and-socket joint. Also referred to as an ellipsoid joint. This joint appears similar to the ball and socket joint except it is smaller and more oval shaped. Example, the wrist joint.

Connective Tissue
Body's supporting framework of tissue consisting of strands of collagen, elastic fibers between muscles and around muscle groups and blood vessels, and simple cells.

Continuous Training
Conditioning exercise, such as walking, jogging, cycling or aerobic dancing, in which the prescribed intensity is maintained continuously between 50 and 85 percent of maximal oxygen consumption (functional capacity) and for a prolonged period of time.

Contralateral
"The opposite side". For example, "the right latissimus dorsi works in conjunction with the "contralateral" - or left - gluteus maximus.

Cool-Down
Slowing down at the end of a workout to allow your body temperature and heart rate to decrease gradually.

Coordination
Harmonious interaction; synchronizing movement.

Core Training
Refers to the progressive training of the musculature of the lumbo-pelvic-hip complex.

Cramp (Muscle Spasm)
Spasmodic contraction of one or many muscles.

Cross – Training
Mixing different activities into your regular workout routine to avoid overuse injuries and to prevent boredom. Cycling, running and swimming are 3 common activities used to cross- train different muscle groups

Crunch (-es)
Abdominal exercise used to isolate the abdominals while, at the same time, eliminates unwanted action from the psoas muscles (hip flexors) and reduces the risk of stress on the lower back; preferred method of abdominal training over sit-ups.

Cutting-Up
Slang term referring to the process of reducing bodyfat and water retention to increase muscular definition.

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D

Dancercise
Modified modern dance steps and movements to provide an aerobic work out.

Davis's Law
Davis's Law states: that soft tissue models along the line of stress. Which when applied means we must train in optimal alignment and never allow gross compensations or the tissues will adapt to the potential detrimental forces placed upon the human movement system (kinetic chain).

Dehydration
Abnormal depletion of body fluids, easily detected by dark, concentrated urine. Prevented by drinking water before, during and after exercise. Try to avoid sports drinks because of the calories. When you are fully hydrated, urine is plentiful, pale and odorless.

Deltoids or "delts"
Triangular, 3- part muscles that wrap around the tops of the shoulders. They allow you to raise your arms forward, backward and out to the sides, and also rotate them inward and outward.

Distal
Further away from the center or median line.

Dorsal
Pertaining to the back.

Dumbbell
Short bar with weights on each end that can be held in one hand.

Dynamic Constant-Resistance
Strength training exercises and/or equipment that provide a constant resistance throughout the movement range.

Dynamic Exercise
Joint movement resulting from muscular exertion (concentric or eccentric).

Dynamic Flexibility
Range of motion about a joint when speed is involved during physical performance; strength, power, neuromuscular coordination and tissue resistance are all factors.

Dynamic Postur
Maintenance of the instantaneous axis or rotation of any / all working joints.

Dynamic Variable-Resistance (Isokinetic)
Strength training exercises and/or equipment that automatically vary the resistance throughout the movement range; see also accommodative resistance.

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E

Eccentric Action
Force produced by the muscle is less than the external resistance, but it is causing the joint movement to occur more slowly than the external resistance would tend to make the limb move

Edema
Accumulation of abnormal quantities of fluid in spaces between the cells of the body. Edema can accumulate in almost any location in the body.

Efficacy
Power to produce and effect.

Electromyography (EMG)
Recording of the electrical activity in the muscle; recording the action potentials in a muscle or in muscle groups.

Endomysium
Thin connective tissue surrounding each muscle cell.

Energy
Potential or capacity to do work.

Epimysium
Sheath of fibrous connective tissue surrounding a muscle.

Exercise
Almost any activity requiring physical movement such as walking, running, lifting weights, gardening, etc. A critical part of the healthy lifestyle needed to lose and maintain weight.

Exercise Physiologist
Scientist who conducts controlled investigations of responses and adaptations to muscular activity utilizing human subjects or animals within a clinical, research, or academic setting; Exercise physiologists are degreed and certified in exercise physiology or a related field.

Exercise Physiology
Study of life processes as they relate to exercise.

Exercise Prescription
Physician's recommendations or referral for exercise; the recommended volume of exercise including frequency, intensity, duration, and type of exercise.

Extension
Dorsal exercises or trunk movements performed in the sagittal plane around a transverse axis.

External Obliques
Muscles running diagonally downward and inward from the lower ribs to the pelvis that allow you to bend forward and twist at the waist. These lie on top of the internal obliques.

External Rotation
Rotation occurring away from midline; outward rotation.

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F

Fartlek
Swedish for "speed play", a type of loosely structured interval training for runners, cyclists, and in-line skaters. It combines anaerobic segments with aerobic ones. Said to build strength and speed. (Also relieves boredom).

Fascia
General term for a layer or layers of loose or dense fibrous connective tissue.

Fast-Twitch (Type II) Fiber
Large muscle fiber characterized by its fast speed of contraction; utilized in high intensity, short duration activities.

Fatigue
In terms of training and exercise it may be defined as: The failure of one or more neuromuscular energy systems (phosphagen, glycolysis, & oxidative systems), cause by repetitive movements (exercising), of given intensities (intrinsic/extrinsic resistance loads, etc.), over specific durations (minutes, hours, days, weeks, etc.).

Fixed Pattern
Many machines are designed with a predicable pattern of movement. Equipment manufacturers have designed machines to aid in the fixation of a joint(s), allowing for precise placement of limbs. This ensures that a target area is maximally recruited while other muscles remain largely dormant.

Flexibility
Ability to readily adapt to changes in position or alignment; may be expressed as normal limited, or excessive.

Flexion
Anterior exercises or trunk movements performed in the sagittal plane around a transverse axis.

Force
An interaction between two objects in the form of a push or pull that may or may not produce motion.

Force Couple
Two forces that are equal in magnitude and, acting in opposite directions, produce rotation about an axis.

Forced Repetitions or Reps
Weight training system where assistance is given by a spotter to perform additional repetitions of an exercise when muscles can no longer complete the positive contraction on their own.

Free Weights
Free weights are often used without the constraint that machines offer. For example, in the standing position, the entire body supports the free weight, taxing a larger portion of the body's musculature than would a traditional machine. The movement of a free weight is constrained by the lifter rather than a machine, requiring muscles to work in stabilization as well as in motion. The lifting of free weights involves a more natural coordination of several muscle groups.

Frequency
Rate of reoccurrence.

Functional Capacity
Maximum physical performance represented by maximal oxygen consumption.

Functional Carry-over
Skill obtained through training that can be carried over to every day function.

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G

Gait
Manner or style of walking.

Generalized Motor Programs
Consists of a stored pattern, which can be modulated slightly when the program is executed. This allows the movement to be adjusted to meet the altered environmental demands.

Genu Valgum
Knock-knees, defined as a medial displacement of the distal end of the distal bone in the joint.

Gluteus Maximus, Medius And Minimus Or "Glutes"
Group of 3 muscles of the buttocks and hips that extend your thighs backward and to the side (abduction) and rotate your legs at the hips.

Glycogen
Carbohydrate stored in the liver and muscles. Glycogen is used as a fuel during exercise. The body generally has enough glycogen stored to sustain 65-85 minutes of exercise. Carbo-loading is a technique used by long distance athletes to increase the amount of glycogen available for a long event such as a marathon.

Golgi Tendon Organ (GTO)
Sensory organ. Located within the tendon, that has a high threshold and responds to (great amounts of tension on the tendon), regardless if produced by stretch or contraction. When stimulated, will cause an inhibition of the agonist and facilitation of the antagonist.

Graded Exercise Test (GXT)
Treadmill or cycle-ergometer test that measures or estimates maximum aerobic capacity by gradually increasing the intensity until a person has reached a maximal level or voluntary exhaustion.

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H

Hamstrings Or “Hams”
Group of 3 muscles on the back of the thigh that runs from the lower part of the pelvis to just below the knees. They allow you to bend your knees and, along with the "glutes" straighten your legs at the hips.

Heavy Weight Training
Usually defined (changes based on author) as a load used to enhance strength adaptation or neural adaptation. The repetition for strength are usually set @ 6-8 using 3-4 sets @ 75-85% intensity. Neural adaptations utilize 1-5 repetitions for 4-8 sets @ 85-100% intensity.

Homeostasis
Maintenance of the body's internal environment.

Hyper
Prefix meaning above, beyond or excessive. For example, hypertonic means tone beyond normal.

Hyperkyphosis
Excessive curvature of the thoracic (middle) spine.

Hyperlordosis
Excessive curvature of the lumbar (lower) spine and/or cervical spine.

Hypertrophy
Excessive growth of an organ and/or tissues.

Hypo
Prefix meaning below or deficient. For example, hypotonic means tone below normal.

Hypokinetic
Lack of physical activity.

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I

Imbalance
State or condition of lacking balance. (Muscular imbalances) Lack of balance and normal symmetry within the muscular system.

Impingement
Encroachment on the space occupied by soft tissue, such as nerve or muscle. In this text, impingement refers to nerve irritation (i.e., from pressure or friction) associated with muscles.

Innervation
Nerve stimulation of a muscle.

Internal Obliques
Muscles that run upward and inward from the hip bones to the lower ribs, allowing you to rotate and bend at the waist. These are located underneath the external obliques.

Internal Rotation
Rotation occurring toward midline; movement inward.

Interstitial
Space within an organ.

Interval Training
Exercise performed in an intermittent manner using a pre-established spacing of work and rest intervals; By changing the duration of work and rest intervals, a specific energy transfer system can be emphasized and overloaded; see aerobic intervals, aerobic threshold intervals and anaerobic intervals.

Ipsilateral
Same side of the body.

Isokinetic Exercise
Contractions performed at constant angular velocity.

Isolate-Integrate
When a weak link is identified, it may be important to emphasize the target area by isolating the joint movement. Isolated strength can then be integrated with the rest of the body.

Isolation
Normally defined as a single joint motion. It is important to remember that one cannot isolate a muscle while resistance training. For example, immediately following a load application, the stabilizer muscles become partially involved, due to the machine's assistance. The outside assistance (machine) helps the body or specific joint(s) to remain stable while the prime movers cope with the load. Although we cannot isolate muscles, we can use certain machines to isolate a joint(s), which will emphasize a target area.

Isometric Action
Iso = same; metric = length - The force produced by the muscle is equal and opposite to the external resistance, therefore, there is no net change in muscle length - no limb movement. (Also referred to as Static exercise).

Intervals
Speed workouts, usually run on a track, with distances and target paces decided before you run. They typically consist of relatively short sprints of 220 yards to 1 mile interspersed with rest periods of slower running.

Isometrics
System of exercise in which opposing muscles are contracted. There is little movement even though both muscle sets are exerting force.

Isotonic Exercise
Exercise involving constant muscle contraction.

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J

Jerk
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.

Joint Capsule
Thin, cartilaginous, fatty, fibrous, membranous structure that envelopes a joint. Fluid inside the joint capsule lubricates the area, allowing bones to glide smoothly against each other.

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K

Kegal Exercises
Exercises designed to gain control of and tone the pelvic floor muscles by controlled isometric contractions and relaxation of the muscles surrounding the vagina.

Kickboard
Small foam board used in swimming to develop leg power and speed. Held under the chest so that the arms are not involved in the swimming stroke.

Kilometer
Metric measurement of distance. One kilometer (K) = 0.62 miles, 10K = 6.2 miles, and 5K = 3.1 miles.

Kinematics
Area of study that examines the spatial and temporal components of motion (position, velocity, acceleration).

Kinesiology
Scientific study of human movement.

Knee Wraps
Elastic strips used to wrap knees for better support when performing squats and dead lifts during extremely heavy lifts.

Kyphosis
Condition characterized by an abnormally increased convexity in the curvature of the thoracic spine as viewed from the side.

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L

Lactic Acid (Lactate)
End product of the metabolism of glucose for the anaerobic production of energy. It collects in the muscles and causes burn, soreness, stiffness and fatigue.

Latisimus Dorsi or "lats"
Pair of fan- shaped muscles across your middle and lower back that attach the arms to the spine. They work to pull your arms down and back.

Lean Body Mass (Fat-Free Mass)
Part of the body composition that represents everything but fat: blood, bones, connective tissue, organs and muscle; the same as lean body mass; also called fat-free weight.

Length-Tension Ratios
Relationship between the length of the muscle and the tension produced by the muscle.

Lever
Rigid bar that rotates around a fixed support (fulcrum) in response to an applied force. A lever transmits and modifies force or motion. The bones act as levers in the body.

Ligament
Flexible, non-elastic tissue that connects bone to bone. Ligament injuries can be sprains or tears.

Lordosis
Abnormal anterior curve, usually found in the lumbar region, and as such is an exaggeration of the normal anterior curve (avoid use of the term "normal lordosis"); often called "hollow back." It is accompanied by anterior pelvic tilt and hip joint flexion. If used without any modifying word, it refers to lumbar lordosis. In the thoracic region, occasionally, there is a slight lordosis which is a reversal of the normal posterior curve. In a typical forward head position, the neck is in a position of extension that is greater than the normal anterior curve and as such resembles a lordosis.

Low Impact Aerobics
Form of aerobics without jumping which spares the body possible injuries.

Luxation
Bones in a joint that are no longer in the correct functional position to each other. Means the same as dislocation.

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M

Machine Assistance
Outside support which equates to less overall muscular effort.

Maintenance Of Center Of Gravity
Most activities involve the influence of gravity in a three-dimensional, unstable environment.

Mesomorph
Person whose body shape consists mostly of muscle, bone and connective tissue, with a predisposition to muscular development.

MET (Metabolic Equivalent)
1 MET is equal to the amount of energy expended during 1 minute at rest, which is roughly 3.5 milliliters of oxygen per kilogram of bodyweight per minute (3.5 ml/kg/min) or 1.2 kcals per minute for a 70 kg (150 lb.) person.

Metabolic Rate
Rate at which the body utilizes energy; Exercise raises the metabolic rate.

Micro-Progression
Very slow changes in progression.

Mobility
Capable of moving or being moved readily. (Joint mobility) Movement around an entire joint.

Motor Learning Effect
Improvement in performance during the initial weeks of strength training due to more efficient motor unit utilization.

Motor Unit
Motoneuron and all the muscle fibers it stimulates, innervates, or activates. The size of the motor unit is usually related to the degree of control required by the whole muscle.

Movement
Result of the harmonious functioning of the sensory and motor systems in concert with the central and peripheral nervous system.

Musculoskeletal System
Skeleton and its associated bones, the ligaments, tendons and the muscles.

Muscle-Head
Slang term used to describe a person who works out in the gym all the time and has become quite muscular; often used in a derogatory manner.

Muscle-Pump
Slang term used to describe a feeling of increased size and power in one's muscles.

Muscle Spindle
Sensory organ within a muscle that is sensitive to stretch and thus protects the muscle from being stretched too far; Muscle spindles cause the muscle to contract instead of allowing it to stretch during rapid stretching.

Muscle Tear
Tearing of a muscle bundle caused by severe stretching accompanied by acute pain and spasm; A muscle tear is called a strain.

Muscle Tone
Degree of tension and vigor in a gross muscle; Muscle tone is increased through weight training, which results in a greater number of muscle fibers "firing" while at rest.

Muscular Endurance
Ability to sustain a sub-maximal contraction (isometric) over time, or the ability to perform a maximum number of sub-maximal repetitions (isotonic).

Muscular Strength
Ability of the muscle to exert force; usually measured with one maximal repetition or with a hand dynamometer.

Myofascial
Skeletal muscles ensheathed by fibrous connective tissue.

Myofascial Unit
Muscle and the fascia, which directly surrounds it.

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N

Negative (eccentric)
Part of a resistance exercise when the weight is lowered.

Negatives
Weight training technique in which the exerciser must obtain assistance to perform a concentric contraction to raise the weight; assistance may be through a spotter(s) as in forced reps or through the breaking of proper training form, as in cheat sets. This type of exercise is extremely damaging to connective tissue and often leads to DOMS (Delayed Onset Muscle Soreness).

Neural Drive
A measure of the number and amplitude of nervous system impulses to a muscle.

Neutral Posture
Halfway zone between a person's ability to flex and extend. Neutral posture involves a minimal amount of stress and strain, and is conducive to maximal efficiency of the body. (Also called Ideal posture).

Neutralizer Muscle
Muscle responsible for eliminating or canceling out an undesired movement.

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O

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

One Repetition Max
Greatest amount of weight a person can lift one time in good form.

Open Chain Exercise
Exercise that occurs when the distal segment of an extremity is free, such as performing a knee extension exercise.

Open Skill
One for which the environment is stable and unpredictable.

Overload
Stressing the body or parts of the body to levels above what is normally experienced.

Overpronation
Excessive inward foot motion during running that can lead to injury. Learn how to choose running shoes.

Overtraining
Excessive hard training day-after-day without proper rest to ensure recovery.

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P

Parcours
Outdoor trail with exercise stations along the way.

Pattern Overload
Many repetitions performed in the same pattern can lead to overloading soft tissues beyond necessary stimulus.

Pectorals or "Pecs"
2 pairs of muscles in the chest that work to pull the upper arms toward or across the chest. The pectoralis major covers the chest from the top of the arm to the collarbone, down to the sternum and upper 6 ribs. The smaller pectoralis minor is located underneath, and runs from mid- chest to shoulder blade.

Pelvic Girdle
The two hip bones.

Pelvis
Composed of the two hip bones, sacrum and coccyx.

Perceived Exertion
Level of intensity you feel your body is exerting during exercise on a scale of 0 - 10. An unscientific way of staying within your target heart rate zone.

Perceived Volitional Fatigue
Similar to Rate of Perceived Exertion (RPE). The exerciser is choosing/deciding on a specific level of exertion/fatigue based on how they feel.

Perimysium
Connective tissue enveloping bundles of muscle fibers.

Physical Fitness
Set of attributes that relates to the ability to perform physical activity.

Plantar Flexion
Ankle movement pointing toes toward ground, or away from body.

Plates
Lead plates of weight used in resistance training.

Plyometric Exercise
Sudden eccentric loading and stretching of muscles followed by their forceful concentric contraction; the sudden stretch causes a forceful contraction, i.e., jumping from a bench to the ground, then jumping back onto the bench.

Popliteal Space
Space behind the knee joint. The space is bounded by ligaments and contains soft tissue including nerves, fat, membranes and blood vessels.

Posterior
Back portion or toward the back.

Postural Response
Change of body position that leads to a change in the projection of the center of mass.

Power
Ability to exert muscular strength quickly.

Prehabilitation
Refers to the prevention of injury by training the joints and muscles that are most susceptible to injury in an activity. Unlike rehabilitation, prehabilitation deals with injuries before they occur.

Prime Mover
Muscle or set of muscles that acts directly to bring about a specific movement; most body movements are a combined action of many muscles

Prognosis
Prediction of the course of an injury or disease, including its end result.

Progressive Overload
Incremental increases of the workload, frequency, intensity, duration, load prescription, interval time, number of repetitions, or number of sets.

Pronation
Natural inward motion of the foot after heel strike and before pushing off again with the ball of the foot. Overpronation is excessive inward motion and can lead to running injuries. Learn how to choose running shoes.

Prone
Lying face downward.

Proprioceptive Neuromuscular Facilitation (PNF)
Method of promoting a response of neuromuscular mechanisms through the stimulation of proprioceptors in an attempt to facilitate increased range of motion, increased strength and movement pattern control.

Protagonists
Muscles working together to create a certain movement.

Protraction
Scapular abduction.

Proximal
Nearer to the center or median line, or to the thorax.

Pull Buoy
Foam flotation device designed to fit between your legs and keep the lower part of your body afloat without kicking. It allows you to work only your upper body and concentrate on your swimming stroke Complementary to a kick board.

Pumped
Slang term used 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.

Pyramiding
Done in two ways: 1. Beginning with sets that use a lighter load and higher rep count, progressing to heavier load and lower rep count. 2. Beginning with sets that use a heavier load and lower rep count, progressing to lighter load and higher rep count.

Pyruvate
Nutritional supplement that has been found to enhance athletic performance and possibly aid in burning fat.

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Q

Q-Angle
Angle formed by the longitudinal axis of the femur and the line of pull of the patellar ligament.

Qigong / Chi Kung / Chi Kong
Chinese energy exercise where breathing and body movement recharge energy.

Quadriceps or "Quads"
Group of four muscles that make up the front of the thigh. Quads straighten the knee. Keeping them strong can help ward off knee injuries.

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R

Range of Motion (ROM)
Range, measured in degrees of a circle, through which a joint can be flexed and extended. Active range of motion: Voluntarily moving a joint through a controlled range of motion; active movement of a joint. Passive range of motion: Having an external force move a joint through its range of motion.

Rectus Abdominis
Muscle extending the entire length of the abdomen, from the lower 3 ribs to the top of the pubic bone (below the navel). Works to keep you upright and lets you bend at the waist. Strengthening this muscle can help prevent lower back pain.

Recumbent Bike
Bicycle on which you sit in a reclined position with your back supported and your feet out in front. It can be an indoor, stationary-type or a moving, outdoor-style bike. It works the buttocks and hamstrings more than upright bicycles, and unlike uprights, supports the back.

Reiki
Reiki is a Japanese technique for stress reduction and relaxation that also promotes healing.

Repetition or "rep"
Term used most often in resistance exercises or weight lifting. A single movement, as in doing one squat (going down and then going back up would be one rep). A certain number of reps will equal a set.

Repetition Maximum (RM)
Maximal number of repetitions one can perform a given exercise at a given weight and intensity while using proper exercise form.

Resistance
Amount of weight used in each set of an exercise.

Resistive Cuffs And Boot
Foam buoyancy devices placed on the ankles and/or wrists to create extra resistance for water aerobics and water running. Can increase workout intensity up to 5 times.

Resting Heart Rate
Measure of heart beats per minute when the body is completely at rest, such as in the morning right out of bed.

Retraction
Scapular adduction.

Rhomboids
Muscles that pull your shoulder blades inward. They attach to the vertebrae at the base of the neck and go diagonally to the inside edges of the shoulder blades.

R.I.C.E
Stands for Rest, Ice, Compression and Elevation. The formula for treating injuries such as sprains. When in doubt, call your physician.

Rotation
Exercises or trunk movements performed in the transverse plane, around a longitudinal axis, to the left or right.

Rotator Cuff
Four intrinsic muscles of the shoulder that help to rotate the arm and keep the humerus in the glenoid fossa during activity.

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S

Saddle Joint
Joint in which the concave surfaces of two bones articulate with one another; movement is possible in two planes; a bi-axial joint; resembles a saddle; capable of flexion, extension, abduction, adduction and circumduction. Example: the thumb is a saddle joint.

SAID Principle
Acronym for the exercise training principle "specific adaptations to imposed demands"; training must be relative to the sport or activity for physiological change to take place and is specific to the action, energy systems, and muscle fibers.

Saggital
Saggital plane (otherwise known as the anterior/posterior plane), is an imaginary line that divides the body into right and left halves. Sagittal plane exercises lie on the frontal axis.

Scaption
Shoulder movement that is in-between a shoulder lateral raise and a front raise. You raise your arm at a 45-degree angle from your body, so it's not straight in front (front raise) of you or straight out to the side (lateral raise) AND the thumb is pointing upward. This allows the greater tubercle of the humerus to avoid impingement with the acromion process.

Scapulohumeral Rhythm
Movement relationship between the humerus and the scapula during arm raising movements.

Set
Number of repetitions of a movement, such as an arm curl or a squat. Squatting down and back up is one rep. Doing that 8 times would be one "set".

Shin Splints
Term for pain in the front of the lower leg. Running or walking on hard surfaces can contribute.

Soft Tissue
Usually referring to myofascial tissues, or any tissues that do not contain minerals (such as bone).

Speed
Ability to move the whole body quickly.

Specificity Of Training
Principle of exercise training which refers to the fact that training the muscles in a specific way for a specific sport does not condition the body for different sports or exercises; Example: a marathon runner trains for distance running, but may not be able to do intense weight lifting. Only the systems we overload become stronger. see also SAID principle.

Spinning
Performing a series of exercises seated on special exercise bikes: stretching, low intensity aerobics, high intensity aerobics, body contour, yoga, meditation.

Sport Performance
Ability to achieve a high level of physical function within a given sport.

Spot
Assist if called upon by someone performing an exercise.

Sprain
Injury to the ligament.

Stability
Remaining consistent and steady. Joint stability: Integrity of the entire joint.

Stabilization
Ability to control the body both statically and dynamically.

Stabilizer Muscle
Muscle that stabilizes (or fixes) one joint so a desired movement can be performed in another joint.

Staleness
Term referring to the experience of reaching a plateau in one's training program.

Static Posture
Position of the body at rest, sitting, standing or lying.

Static Stretch
Simple muscle stretch that goes just to the point of gentle tension and is held steadily for several seconds without moving or bouncing.

Step Class / Step Aerobics
Aerobic sessions performed with a small platform used to step up and down.

Steroids ("roids")
Naturally-occurring and synthetic chemicals that include some hormones, bile acids, and other substances.

Sticking Point
Point in a movement or exercise through which movement is most difficult. This is especially pertinent in free motion exercises like the squat where posture and body position are so demanding - it is often very tempting to break form in order to pass through the sticking point, and that is where the body becomes most susceptible to precarious positions and potential injury. Another example: The point in the range of motion where the person performing is at a biomechanical DIS-advantage. Example: The 90-degree position in an isolated arm curl.

Strain
Injury to the tendon or muscle.

Strength
Ability to move a given amount of weight for a given distance. Strength = Force x Distance.

Stress
Physiological or psychological response to a stressor beyond what is needed to accomplish a task.

Stressor
Any stimulus or condition that causes physiological arousal beyond what is necessary to accomplish the activity.

Stretch Reflex
Protective, involuntary nerve reaction that causes muscles to contract. Bouncing or overstretching can trigger the reflex in which muscles are trying to protect themselves from damage.

Stretching
Various parts of the body are stretched by assuming different positions to help eliminate stress and tension and increase flexibility.

Structural Exercises
Exercises that require neural communication between muscles, and promote coordinated use of multi-joint movements.

Super Setting
Done in two ways: 1. Two exercises involving ANTAGONISTIC muscles performed back-to-back. (ex: overhead press/pull-ups) 2. Two exercises involving the SAME muscle group performed back-to-back. (ex: overhead press/lateral raise).

Superior
Anatomical term meaning located closer to the head; opposite of inferior.

Superset
Alternating between two exercises until the prescribed number of sets is completed; the two exercises generally involve a protagonist and antagonist (e.g., the pectoralis major and latissimus dorsi), but common usage of the term can mean any two exercises alternated with one another.

Supination
Upward rotation of a limb, usually the hand or forearm, in an opened position.

Supine
Lying with the face upward.

Synchronization Of Motor Units
Neural factor that could increase force production. The greater the synchronization, the greater the number of motor units firing at any one time.

Syndrome
Set of symptoms occurring together, the sum of signs of a morbid (sad, melancholic) state.

Synovial Fluid
Transparent, viscous lubricating fluid found in the joints, bursae, and tendon sheaths; a proper warm-up stimulates its secretion.

Synovium
Thin layer of connective tissue with a free smooth surface that lines the capsule of a joint. Synovial fluid lubricates and facilitates movements of the joint.

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T

T'ai Chi
Form or Chinese martial art that combines mental concentration, slow respiration and graceful movements similar to those of a dance.

Target heart rate
Ideal intensity level at which your heart is being exercised but not overworked. Determined by finding your maximum heart rate and taking a percentage (60% to 85%, depending on fitness level) of it.

Tempo
Rate of speed of a repetition.

Tendon
Flexible, elastic tissue that connects muscle to bone. The Achilles tendon is the large connector from the heel bone into the calf muscle.

TFL (Tensor Fasciae Latae)
Muscle of the hip and leg.

• Origin:
  • Iliac crest just posterior to the ASIS.
• Insertion:
  • Tibia by way of the Iliotibial tract (IT band).
• Functions:
  • Concentric - Hip flexion, hip Abduction, hip internal rotation.
  • Isometric - Dynamic stabilization of the lumbo-pelvic-hip complex.
  • Eccentric - Deceleration of hip extension, hip Adduction, and external rotation.

Thoracic
Chest or rib region of the trunk consisting of twelve vertebrae.

Tissue
Collection of cells of the same or very similar type.

Training To Failure
Performing a set in weight training until inability to complete another repetition without assistance or breaking proper form.

Transverse Abdominus
Muscle inserting on the last six ribs, iliac crest, inguinal ligament, lumbodorsal fascia, linea alba and pubic crest; increases intra-abdominal pressure.

Trapezius or "Traps"
Triangular muscles stretching across your back from the spine to the shoulder blades and collarbone. Its used to "shrug" your shoulders.

Triathlon
Race with three parts: a swim, a bicycle ride, and a run.

Triceps (Tri’s)
Muscles on the back of the upper arms that straighten your elbows and allow you to push your arms forward.

Trunk
Part of the body to which the upper and lower extremities attach.

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U

Unilateral
Pertaining to one side.

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V

Variability
Training technique of changing (varying) exercise sessions to prevent overuse, to prevent injuries, and to increase interest and adherence while minimizing staleness in a training program.

Vastus Intermedius, Lateralis And Medialis
3 of the 4 muscles of the thigh that make up the quadriceps. Strong quads help protect your knees. The 4th muscle is the rectus femoris. Cycling, skiing, running and hiking downhill work these muscles.

VO2 Max
Maximal oxygen consumption.

Volume
Refers to total work load done within the context of a training session and/or particular time frame (i.e. total sets, reps, load, etc.).

Voluntary Movement
Movement performed under the volition of an individual.

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W

Warm-Up
Gentle, slow exercise at the beginning of a workout to prepare muscles, heart rate, blood pressure and body temperature for an activity.

Weight-bearing Exercise
Exercise in which you support your weight or lift weight. Lifting weights or doing weight- bearing exercise (such as running, skiing or walking) can help slow down the rate of bone loss and osteoporosis, and therefore reduce fractures.

Whiplash
Non-medical term meaning an injury to the neck caused by hyperextension and/or hyperflexion.

Work
Product of force and distance.

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Y

Yoga
Oriental practice that uses special positions (asana) and breath control to stretch and tone the body, improve circulation, calm the central nervous system and induce a meditative and all-embracing state of being.

Yogi
Person who practices yoga.

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