Abduction: Movement of a body part away from the midline of the body; opposite of adduction.

Adduction:  Movement of a body part toward the midline of the body; opposite of abduction.

Aerobic: With or in the presence of oxygen.

Aerobic system: The metabolic pathway that, in the presence of oxygen, uses glucose for energy production; also known as aerobic glycolysis.

Agonist: Or “prime mover” is the muscle that contracts concentrically (away from the floor) to produce movement.

Anabolic androgenic steroids: Synthetic derivatives of the male sex hormone

Anaerobic: Without the presence of oxygen; not requiring oxygen.

Anaerobic glycolysis: The metabolic pathway that uses glucose for energy production without requiring oxygen.  Sometimes referred to as the lactic acid system or anaerobic glucose system, it produces lactic acid as a by-product.

Anaerobic threshold: The point during high-intensity activity when the body can no longer meet its demand for oxygen and anaerobic metabolism predominates.  Also called the lactic acid threshold.

Anatomical position: Standing erect with the feet and palms facing forward.

Anorexia nervosa: An eating disorder characterized by an intense fear of becoming obese, a distorted body image, extreme weight loss and self-starvation.  Metabolic abnormalities are commonly associated with this disorder and can sometimes be fatal. Amenorrhea: The absence of menstruation.

Antagonist: Is usually located opposite the prime mover (agonist.)  The agonist is a muscle where contraction produces the opposite movement to that of the primary mover. Anterior: Anatomical term meaning toward the front. Same as ventral; opposite of posterior.

Antioxidant content:  Reflects a food’s ability to help protect the body from free-radical damage produced during normal metabolic reactions.

Atrophy: A decrease in the cross-sectional size of a muscle resulting from inactivity or immobilization following injury.

Ballistic: High-impact, rapid, jerking movements.

Ballistic stretch: A high-force, short-duration stretch using rapid bouncing movements.

Biomechanics: It is the original, traditional form of kinesiology that has produced a broad body of knowledge of how nerves stimulate muscles to act upon bones in order to produce posture and movement.

Bulimia nervosa: An eating disorder characterized by episodes of binge eating, followed by self-induced vomiting or the use of diuretics or laxatives.

Carbohydrate (CHO): An essential nutrient that provides energy to the body.  Dietary sources include sugars (simple) and grains, rice and beans (complex). I gm CHO= 4 kcals.

Carbohydrate loading: Sequence of up to a week-long regimen of manipulating intensity of training and carbohydrate intake to achieve maximum glycogen storage for an endurance event.

Closed Kinetic Chain Exercises (CCE): Exercise that use the body muscles in a weight-bearing position.  Co-contractors, postural stabilizers and the neuromuscular system are all trained at the same time.  Examples: squats and lunges.

Co-contraction: The mutual coordination of antagonist muscles (such as flexors and extensors) to maintain a position.

Complete proteins: Foods that contain all 10 essential amino acids.  Most meats and dairy products are considered complete protein foods.

Concentric contraction: Causes the muscle to shorten in length as it develops tension.  This is a dynamic contraction.

Concurrent Training:  It is a training strategy in which recreational exercisers or athletes usually perform both endurance training and strength training within a training period. The principle underlying this strategy is that an individual can attain benefits from practicing endurance and strength training either in the same workout or within the same time period.

Core training: Involves training the musculature that control the trunk and spine. The core being the torso, in particular the external oblique, internal oblique, transverses abdominis, rectus abdominis, coccygeus, iliococcygueus and pubococcygeus.  Core training is about establishing a proper sequence of muscle firing patterns.  In functional movement, the stabilizers should be firing before the prime movers do. It involves integration and coordination of movement and stability in the entire body. The core holds the body in alignment and allows the extremities to move in a more efficient and effective manner.

Cross training: A method of physical training in which a variety of exercises and changes in body positions or modes of exercise are utilized to positively affect compliance and motivation, and also stimulate additional strength gains or reduce injury risk.

Delayed  Onset Muscle Soreness (DOMS): Muscle soreness that occurs 24 to 48 hours after intense exercise.  Typically associated with eccentric muscle contractions, and thought to be the result of microscopic tears in muscle or connective tissue.

Dehydration: Results from a sweat rate that is beyond fluid replenishment.

Distal: Anatomical term meaning away from the attached end of the limb, origin of the structure or midline of the body; opposite of proximal.

Diuretic: Medication that produces an increase in the volume of urine and sodium (salt) that is excreted.

Dorsiflexion: Movement of the dorsum (top) of the foot up toward the shin (proximally); opposite of plantarflexion.

Dynamic (isotonic) constant resistance: Strength training exercises and/or equipment that provide a constant resistance throughout the movement range.

Dynamic (isotonic) variable resistance: Strength training exercises and/or equipment that automatically vary the resistance throughout the movement range.

Eccentric contraction: Is the opposite of a concentric contraction by causing the muscle to lengthen as it develops tension.  Lowering movements or resisting movements cause the muscle to contract eccentrically.  This is a dynamic contraction.

Eccentric force development: An action or contraction in which a muscle exerts force, lengthens and is overcome by a resistance.

Elasticity: Temporary or recoverable elongation of connective tissue.

Electrolytes: The minerals sodium, potassium and chlorine, which are present in the body as electrically charged particles called ions.

Epiphyseal Plates: The growth plate, also known as the epiphyseal plate or physis, is the area of growing tissue near the end of the long bones in children and adolescents.  Each long bone has at least two growth plates: one at each end.  The growth plate determines the future length and shape of the mature bone.  When growth is complete, sometime during adolescence, the growth plates close and are replaced by solid bone

EPOC: This stands for excess post-exercise oxygen consumption.  This refers to the number of calories expended above resting values after a workout.  Both cardiovascular

and resistance training programs may elicit an EPOC of 65-150 (primarily fat) calories. Ergogenic aids: Substances thought to enhance energy availability or utilization to improve endurance or strength.

Extension: A movement that increases the angle between 2 joints.

Fascia: A sheet or band of fibrous tissue that lies deep to the skin or forms an attachment for muscles and organs.

Fast-twitch (type II) fiber: Large muscle fiber characterized by its fast speed of contraction and a high capacity for anaerobic glycolysis.

Flexion: A movement that shortens the angle between 2 joints.

Frontal plane: An imaginary longitudinal section that divides the body into anterior and posterior halves; lies at a right angle to the sagittal plane.

Functional training:  Function is a specific duty or purpose of a person or thing.  The function of the human body is to provide structure and movement, therefore, functional training is any program or exercise that enhances the body’s structure and/or movement.

Functional foods:  These are foods that can do more than meet simple survival needs.  Foods coined “functional” possess powers that surpass the basics of supplying energy and delivering nutrients.  The International Food Information Council (IFIC) has defined these items as foods that provide health benefits beyond basic nutrition.  Example: fruits and vegetables are the quintessential functional food.  They are loaded with antioxidants, phytochemicals and physiologically active components that protect us from illness and promote health.

Functional Path Training: It is getting back to the basics of movement.  It is learning to tune into the body and it’s inherent wisdom to produce rhythmic flowing movement. Gait: The manner of style of walking.

Glycemic index:  The degree and duration of blood glucose elevation in response to ingestion of a carbohydrate-containing food relative to a standard 50-gram amount of glucose.

Hyperextension: A movement that goes beyond the natural anatomical position.

Hypertrophy: An increase in the cross-sectional size of a muscle in response to progressive resistance (strength) training.

Hyponatremia:  Is defined as an abnormally low concentration of blood sodium, less than 135 millimoles per liter (mmol/L).  Exertional hyponatremia results from excessive intake of low-sodium fluids during prolonged endurance activities, that is, drinking a greater volume of fluid than the volume lost in sweat, and possibly, to a lesser extent, from inappropriate fluid retention.

Inferior: Anatomical term meaning situated below or nearer the soles of the feet in relation to a specific reference point; opposite of superior.

Isokinetic: Exercises or equipment that provide a fixed speed of movement and vary the resistive force according to the muscle force.

Isometric contraction: During an isometric contraction, the muscle develops tension but does not change in length or produce any movement.  Often referred to as a static or tonic contraction.

Joint: A junction where 2 bones meet.

Kinesiology: The study of human movement.

Ligament: Connects bone to bone and reinforces the joint.  Limited range of motion and non-elastic.

Motor learning effect: Improvement in performance during the initial weeks of strength training due to more efficient motor unit utilization.

Nutrient timing: Means being mindful of when to eat, rather than just what to eat.  Its premise is to support optimal performance during a training session, provide all that is needed for muscle growth, exploit glycogen replenishment after activity, and follow a diet that promotes growth and repair around the clock.  Its strategies can not only benefit competitive athletes but also everyday exercisers.

One repetition maximum (1RM): The amount of resistance that can be moved through. The range of motion one time before the muscle is temporarily fatigued.

Open Chain Exercise (OCE): Exercises in which a muscle or muscle group is isolated to function alone. Example: seated leg extension.

Periodization: Is an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time.  Different physical components are developed at different densities, intensities, frequencies, durations and loads.  Periodic training systems typically divide time up into three types of cycles: microcycle, mesocycle, and macrocycle.  The microcycle is generally up to 7 days.  The mesocycle may be anywhere from 2 weeks to a few months and can further be classified into preparation, competition, peaking, and a macrocycle refers to the overall training period, usually representing a year or two.

Plantarflexion: Distal movement of the planter surface of the foot; opposite of dorsiflexion.

Posterior: Anatomical term meaning toward the back; opposite of anterior.

Postural hypotension: The pooling of blood in the legs and inadequate blood supply to the upper body, causing dizziness, weakness and collapsing.

Prehabilitation: Involves strength and conditioning exercises for specific muscles that help to reduce injury risks, before an injury actually occurs.  It’s a preventative approach to physical training.  Prehabilitation is sport specific and targets common injuries and strength imbalances that occur in the particular sport.

Primary Components of Fitness:  Endurance, strength, flexibility and improvements in body composition.

Pronation: A triplanar motion at the subtalar joint consisting of abduction, dorsiflexion and eversion; closely resembles eversion.  Position of the forearm with the palm facing backward or down.

Proprioception: Is the body’s ability to transmit a sense of position, analyze that information and react (consciously or unconsciously) to the stimulation with the proper movement.  Put simply, it is the ability to know where a body part is without having to look.  Taken as a whole, proprioception includes balance, coordination and agility because the body’s proprioceptors control all these factors. Proprioception allows you to scratch your head without looking in the mirror or walk up a flight of stairs without having to peer at each stair.

Proprioceptive neuromuscular facilitation (PNF): A method of promoting the response of neuromuscular mechanisms through the stimulation of proprioceptors in an attempt to gain more stretch in a muscle.  Often referred to as a contract/relax method of stretching.

Proprioceptors: The specialized nerve endings in muscles, tendons and joints that are sensitive to changes in tension during activity; gives a body part a sense of where it is in space.

Proteins: An essential nutrient made up of 22 amino acids that builds anf repairs body tissues.  1 gm= 4 kcals.

Proximal: Anatomical term meaning toward the attached end of the limb.  Origin of the structure, or midline of the body; opposite of distal.

Sagittal plane: Anatomical term referring to the imaginary longitudinal line that divides the body or any of its parts into right and left sections.

Secondary Components of Fitness:  Multi-joint strength, power, speed, quickness, agility, movement skills, deceleration, balance, reactivity and anaerobic capacity.

Slow-twitch (type I) fiber: A muscle fiber characterized by its slow speed of contraction and a high capacity for aerobic glycolysis.

SPARQ:  The SPARQ (Speed, Power, Agility, Reaction, Quickness) rating system is designed to quantitatively measure the sport-specific athleticism of football, baseball and fastpitch, soccer, track and field and basketball athletes.  A rating can be required on-line after a series of tests are performed by the athlete in his/her sport.  The rating provides athletes and coaches with a tool to measure the athlete’s dynamic athletic capabilities, to sharpen the focus of training and to maximize the athlete’s success on the playing field.

Stabilizer muscle: Is a muscle which supports, anchors or stabilizes a body part so that another active muscle may produce movement in other body parts.

Static Flexibility: Range of motion (ROM) about a joint with little emphasis on speed of movement.

Static (passive) stretch:  A low-force, long-duration stretch that holds the desired muscles at their greatest possible length for 15 to 30 seconds.

Superior: Anatomical term meaning higher or toward the head; opposite of inferior.

Supination: A triplanar motion at the subtalar joint consisting of dorsiflexion, adduction and inversion.  Looks like inversion.  Position of the forearm with the palm facing forward or upward.

Supine: The position of the body when lying face upward.

Tapering: The significant reduction of a client’s training load. The intention is to decrease the total training stimulus put on the body to improve an athlete’s performance. Target heart rate (THR): The number of heart beats per minute that indicate appropriate exercise intensity levels for an individual.  Also called training heart rate.

Tendon: Connects bone to muscle with minimal elasticity.

Torque: A force causing rotation about a fixed axis of rotation; the act or process of turning around on an axis.

Training duration:  Is measured by how many minutes or hours per workout or practice there are in a day or a single workout session.

Training frequency: Is determined by how many workout sessions or practices occur in 1 week

Training intensity: Is the intensity at which an athlete performs during a workout session or practice.

Training volume: Is the amount of work an athlete completes in one workout session or practice.

Transverse plane: Anatomical term for the imaginary line that divides the body, or any of its parts, into superior and inferior parts.  Also known as the horizontal plane.

Vitamins:  Organic compounds that function as metabolic regulators in the body.  Classified as water soluble or fat soluble.