Appendix I: Glossary

abdominals (abs): the muscles that support the area of the body between the chest and the pelvis

aerobic: needing oxygen for physical activity

aerobic exercise: physical activity that increases the intake of oxygen, and improves the cardiovascular and respiratory systems

balance: the even distribution of weight that enables a person to remain upright and steady; also called equilibrium

ballistic stretching: a form of stretching that uses momentum to force a muscle group or joint beyond its normal range of motion

blood pressure: pressure exerted against arterial walls

body weight exercises: a type of exercise in which the weight of your body is used as resistance (example: modified push-ups)

calf muscles: the two large muscles in the back of the lower leg

cardiovascular fitness: another term for aerobic fitness—cardio for heart; vascular for blood vessels

core: the muscles of the hips, pelvis, trunk, shoulders, and neck

cramp: a sudden, involuntary, painful contraction of a muscle

diastolic: the lower (bottom) number in a blood pressure reading that reflects pressure within arteries between heartbeats

DOMS: delayed onset muscle soreness, a condition involving muscle overuse that usually develops a day or two after an especially demanding workout

dynamic stretches: stretches designed to move the body through a range of motion that mimics the physical activity in which you are participating

extension: straightening or extending a joint or limb of the body

fasting plasma glucose test: a measurement of glucose levels after not having anything to eat or drink (other than water) for at least eight hours before the test

flexion: bending a joint or limb of the body

flexibility: the range of motion through which a joint moves

free weights: dumbbells, barbells, or kettlebells (examples) used in resistance training

hamstrings: muscles or tendons behind the back part of the upper legs

high-impact aerobic exercise: physical activity that results in a heart rate of approximately 80-85 percent of maximum, and in which there is a greater impact on bones and joints

HIIT: high intensity interval training involving short bursts of intense activity followed by brief recovery periods

ligament: a tissue that connects bones or cartilage

low impact aerobic exercise: physical activity in which there is a less demanding cardiovascular effort and in which one foot is always in contact with the ground or surface

maximum heart rate: the heart rate a person should not exceed for any extended length of time

medial tibial stress syndrome: the medical term for shin splints

MET: a unit of measurement used to estimate the amount of oxygen used during physical activity

mobility: the ability to move in one’s environment with ease and without restriction

muscle imbalance: refers to opposite muscle groups (biceps/triceps, for example) that are not balanced in terms of strength

obesity: a higher level of being overweight in relation to height, sometimes defined as being 20 percent over healthy weight

osteoarthritis (OA): a disease characterized by the degeneration of cartilage and the underlying bone

osteopenia: lower than normal bone density

osteoporosis: a disease in which the bones become weak, brittle, and porous

overweight: a weight that is not healthy for a person of a given height

plantar faciitis: an inflammation of the tissue that runs along the bottom surface of the foot from the heel to the base of the toes

pronation: the action of the feet when the ankles turn inward when walking or running (also refers to the motion of the forearm when turning the palm downward.)

quadriceps: large muscles on the upper front area of the legs

recovery heart rate: the time it takes the heart to return to its normal resting rate after exercise

repetition (rep): the single act of lifting or moving a part of the body against resistance

resistance training: a form of exercise that involves movement or attempted movement against resistance (or load)

sarcopenia: age-related loss of muscle mass and strength

set: the number of repetitions of an exercise movement

shin splints: an informal term for pain in the front or inner part of the lower leg

sprain: an injury caused by forcing a joint beyond its normal range of motion

strain: a stretched or torn muscle or tendon, informally referred to as a pulled muscle

strength: the ability to exert force against resistance

stress fracture: a type of broken bone in which there are small cracks often caused by repetitive application of force or overuse

systolic: the top (upper) number in a blood pressure reading that reflects pressure within arterial walls when the heart muscle contracts

target heart rate zone: a heart rate range of approximately 55 to 85 percent of maximum heart rate in which a person strives to train aerobically

tendon: a tissue that connects muscles to bones and cartilage

torso: the trunk of the body

weight training: also called resistance training, in which a person lifts or moves weights in order to gain muscle strength or endurance

 

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