12. Glossary
A1C: A test that measures a person’s average blood glucose level over the past two to three months. Also called hemoglobin A1C or glycosylated hemoglobin.
aerobic exercise: Physical activity that increases the intake and use of oxygen and improves the cardiovascular and respiratory systems. Sometimes called endurance exercise.
body mass index (BMI): A calculation that combines weight and height: Weight in pounds / (height in inches x height in inches) x 703. A BMI 18.5 to 24.9 is considered healthy weight; 25 to 29.9 is considered overweight, and 30 or higher is considered obese.
cardiovascular disease (CVD): A class of diseases that involve the heart or blood vessels. Includes coronary artery disease, heart attack, stroke, heart failure, and more.
cognition: Conscious intellectual activity, such as thinking and memory, orientation, language, judgment, and problem solving.
core muscles: The muscles of the abdomen, lower back, and hips.
coronary artery disease: Blockage of one or more arteries that supply blood to the heart, usually due to atherosclerosis (hardening of the arteries).
endurance exercise: Also called aerobic exercise.
free radical: A highly reactive atom or compound produced through normal metabolism or from environmental toxins, such as cigarette smoke and air pollutants. Free radicals damage cell membranes, DNA, and other molecules in the body. They are neutralized by antioxidants.
free weights: Dumbbells, barbells, or kettlebells, for example, used in resistance training.
glucose: A sugar used by the body as a source of energy. Carbohydrate is broken down in the digestive system into glucose.
glycemic index: A system that ranks foods on a scale from 1 to 100 based on their effect on blood-sugar levels.
glycogen: The form of glucose stored in the liver and muscles.
heart failure: A chronic, progressive disease in which the heart muscle weakens and can no longer pump blood well enough to meet the body’s needs.
heart rate: The number of times your heart beats in one minute (pulse).
high-impact aerobic exercise: Physical activity that results in a heart rate of approximately 80 to 85 percent of maximum, and in which there is a greater impact on bones and joints.
high-intensity interval training (HIIT): Involves short bursts of intense activity followed by brief recovery periods.
insulin: A hormone released by the pancreas that causes cells to take up sugar (glucose) from the bloodstream to use and store for energy. Insulin is important in carbohydrate, fat, and protein metabolism.
insulin resistance: The body’s inability to efficiently use the insulin it produces, which is linked to obesity and physical inactivity and occurs in type 2 diabetes.
ketones: A substance produced when the body breaks down fat for energy, such as when you don’t consume enough carbohydrate or when a person with diabetes does not have enough insulin to help the body use glucose for energy. High levels of ketones in diabetes, if not treated, can be life-threatening.
kyphosis: A curving of the spine that causes a bowing or rounding of the back, which leads to a hunchback or slouching posture.
lipid: A word used to encompass many different kinds of fat-soluble molecules, including cholesterol, triglycerides, and free fatty acids.
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.
metabolic syndrome: Having three or more of these conditions: high triglycerides, low HDL (good) cholesterol, high blood pressure, elevated blood glucose, and a large waist circumference (abdominal obesity). Metabolic syndrome is associated with insulin resistance and an increased risk of diabetes and cardiovascular disease.
osteoarthritis: A disease characterized by the degeneration of cartilage and the underlying bone.
osteoporosis: A disease in which the bones become weak, brittle, and porous.
power: The ability to generate force as fast as possible (a product of strength and speed).
prediabetes: A condition in which blood sugar (glucose) levels are higher than normal but are not high enough for a diagnosis of diabetes. People with prediabetes are at increased risk for developing type 2 diabetes and for heart disease and stroke.
phytochemicals (also called phytonutrients): Compounds in plants that provide flavor, aroma, and color, and protect the plant from microbes and environmental damage. When consumed by humans, phytochemicals are believed to promote health and prevent disease. Many phytochemicals are antioxidants.
repetition (rep): The single act of lifting or moving a part of the body against resistance.
resistance bands: Elastic bands that act as resistance against movement during resistance training.
resistance training: A form of exercise that involves movement or attempted movement against resistance (or load). Also called strength training.
sarcopenia: Age-related loss of muscle mass and strength.
set: A group of consecutive repetitions (reps) of an exercise movement, without rest.
strength training: A form of exercise that involves movement or attempted movement against resistance (or load). Also called resistance training.
target heart rate zone: A heart rate range of approximately 50 to 75 percent of maximum heart rate, which is generally the target for aerobic conditioning.
triglycerides: A form of fat found in food, fat tissue, and the bloodstream. Elevated triglycerides in the bloodstream are a risk factor for heart disease.
type 1 diabetes: Occurs when the pancreas stops producing insulin. It is an autoimmune condition in which the body’s immune system attacks the insulin-producing beta cells in the pancreas and destroys them.
type 2 diabetes: Occurs when the pancreas does not produce enough insulin and/or the body’s cells become resistant to insulin.
vegan: A diet that eliminates all animal products, including dairy, eggs, and honey.
vegetarian: A diet that eliminates meat, but still may include dairy and eggs. Vegetarians who consume fish are called pescatarians.
weight training: Exercise in which a person lifts or moves weights to gain muscle strength or endurance. Also called resistance training or strength training.
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