| A | B |
|---|
| abdominals "abs" | muscles on the front of the torso below the chest. Swimming, rowing and Nordic skiing work on this area. |
| abductors | muscles of the hip that pull your legs apart. |
| Muslces that pull legs outward? | gluteus medius and minimus |
| adductors | muscles of the inner thigh that pull your legs together |
| aerobic | "with oxygen" body's process of producing energy with oxygen in the bloodstream. |
| anaerobic | "without oxygen" energy produced WITHOUT oxygen usually because the exercised intensity is such that the heart and lungs can't get enough oxygen to the muscles |
| antioxidants | substances such as Vitamin A, C, and E and minerals such as copper, magnesium and zinc |
| ballistic stretching | a kind of stretching that advocates bouncing to increase the amount of stretch (no longer recommended) |
| barbell | weights attached to a long bar which requires both hands to pick up |
| bicep | the muscle running along the inside of the upper arm which bends your arm at the elbow |
| biomechanics | the study of the mechanics of muscular activity |
| board-lasted | shoe construction featuring a piece of stiff fiberboard glued to the upper and then to the mid and outsole. |
| body fat | the percentage of the body mass that is not composed of lean muscle, water, bones or vital organs |
| burnout | staate of being bored or tired with exercise, frequently the resut of overtraining or unvaried workouts |
| cardiovascular | relating to or involving the heart and blood vessels |
| complex carbohydrates | starches such as grains, breads, rice pasta....complex chainlike structure |
| cool down | slowing down at the end of a workout to allow your body temperature and heart rate to decrease gradually |
| creatinine | a proteinlike substance manufactured by your muscles that has been found to increase athletic peformance and delay fatigue. |
| cross training | mixing different activities into your regular workout routine to avoid overuse injuries to prevent boredom. |
| dehydration | the abnormal depletion of body fluids easily detected by dark concentrated urine |
| deltoids or "delts" | the triangular 3 part muscles that wrap around the tops of the shoulders |
| dumbbell | weights attached to a short bar that can be held in one hand |
| electrolytes | minerals such as sodium, potassium, calcium, and magnesium that keep your nerves firing and muscles moving especially during exercise. |
| endorphins | any group of proteins with potent analgesic properties that occur naturally in the brain |
| 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 |
| fartlek | Swedish for "speed play" a type of loosely structured interval training for runners, cyclists, and in-line skaters |
| flexibility | the range of motion around a joint |
| free weights | weights not attached to a machine nor driven by cables or chains |
| glucose | a sugar usual form in which carbohydrates are assimilated by the body |
| gluteus maximus, medius, minimus "GLUTES" | three muscles of the buttocks and hips that extend your thighs forward and to the side and rotate your legs at the hips |
| glycogen | the form carbohydrates take when stored in the muscles |
| hamstrings | the group of 3 muscles in the back of your thighs that run from the lower part of the pelvis to just below the knees |
| internal obliques | muscles that run upward and inward from the hip bones to the lower part of the pelvis to just below the knees |
| intervals | speed workouts usually run on a track, with distances and target paces decided before you run |
| isometrics | exercise or system of exercises in which opposing muscles are so contracted that there is little shortening but great inccreasien tone or muscle figers involved |
| kinesiology | the study of priniciples of mechanics and anatomy in relation to human movement |
| lactic acid (lactate) | a byproduct of anaerobic exercise that collects in the muscles and causes soreness stiffness and fatigue |
| latissimus dorsi "lats" | the pair of fan shaped muscles across your middle and lower back that attach to the arms to the spine |
| ligament | a flexible non elastic tissue that connects bone to bone |
| massage | massage is a healthy stress buster |
| nutrition | the sum of the processes by which an animal or plant takes in and utilizes food substances |
| osteoporosis | a condition that affects especially older women and is characterized by decrease in bone mass |
| overpronation | excessive inward foot motion during running that can lead to injury |
| pectorals or "pecs" | the 2 pairs of muscles in the chest that work to pull the upper arms toward or across the chest |
| perceived exertion | the level of intensity you feel your body is exerting during exercise on a scale of 0 to 10 |
| pronation | the natural inward motion of the foot after heel strike and before pushing off again with the ball of the foot |
| pyruvate | a nutritional supplement that has been found to enhance athletic performance and possibly aid in burning fat |
| quadriceps "quads" | the group of 4 muscles that make up the front of the thigh |
| rectus abdominis | the muscle extending the entire length of the abdomen, from the lower 3 ribs to the top of the public bone below the navel |
| recumbent bike | a bicycle on which you sit in a reclined position with your back supported and your feet out in front |
| reptition "rep" | a single movement as in doing one squat going down and going back up |
| rhomboids | the muscles that pull your shoulder blades inward/they attach to the vertebrae at the base of the neck |
| RICE | rest, ice, compression, elevation |
| set | a number of repetitions of movement such as an arm curl or a squat |
| shin splints | the generic term for pain in the front of the lower leg |
| simple carbohydrates | sugars such as fructose, glucose |
| sprain | an injury to a ligament |
| supination | rolling motion of the feet onto the outer edges |
| static stretch | a simple muscle stretch that goes just to the point of gentle tension and is held steadily for several seconds without moving or bouncing |
| strain | an injury to a tendon or muscle |
| stretch reflecx | a protective, involuntary nerve reaction that causes muscles to contract |
| target heart rate | the ideal intensity level at which your heart is being exercised |
| tendon | a flexible, non-elastic tissue that connects muscle to bone |
| threshold | the heart rate at which lactic acid begins to build up faster than you break it down |
| trapezius "traps" | the triangular muscles streching across your back from the spine to the should blades and collarbone |
| triceps | the muscles on the back of the upper arms that straighten your elbows and allow you to push your arms forward |
| vastus intermedius, lateralis, and medialis | 3 of the 4 muscles of the thigh that make up the quadriceps. Strong quads help protect your knees |
| VO2 max | the largest volume of oxygen your body can take in and assimilate |
| warm-up | gentle, slow exercise at the beginning of a workout to prepare muscles, heart rate, blood pressure, and body temperature for the activity |
| weight bearing exercise | exercise in which you support your weight or lift weight |
