Abduction

Movement away from the body such as what occurs when you raise your arm or leg straight out to the side.

Abilities

Stable, enduring traits that, for the most part are genetically determined and that underlie individuals' skilled performance.

Abs

A slang term referring to the abdominal muscles or mid section of a person.

Absolute Intensity

Is the average training weight of the bar in kilograms.

Absolute Strength

Is the maximum amount of weight that can be moved by a muscle group.

Acceleration

The change in velocity (speed or direction or both) per unit of time.

Achievement Motivation

The direction and intensity of a person's effort to reach a performance goal, either for task mastery or for surpassing others.

Active Rest

It is time off from regular training ie.the gym or your sport. However, active rest still involves some sort of degree of physical activity such as rollerblading or walking the dog.

Acute Muscle Soreness

Occurs during and immediately following excercise. This soreness is attributed to lack of adequate blood flow, metabolic waste products (lactic acid) cannot be removed and accumulate to the point of stimulating the pain receptors in the muscles.

Adduction

Movement of a limb toward the body such as what occurs when your arm is straight out to your side and you lower it down to the side of your body.

Adenosine Triphosphate (ATP)

The molecular "currency" that provides energy in cells for everything from protein synthesis to muscle contraction.

Adipose Tissue

Where fat is stored in the body.

Advanced Weightlifter

A person who has strength-trained steadily and systematically for at least one full year.

Aerobic Excercise

Prolonged, longer exercise (usually performed for at least 20 minutes continuously), moderate-intensity exercise that uses up oxygen at or below the level at which cardiorespiratory system can replenish oxygen in the working muscles. Common aerobic exercise activities are walking, jogging, running, cycling, stair climbing, working out on elliptical exercise machines, rowing, swimming, dancing, and aerobic dance classes.

Agonist Muscle

A muscle responsible for producing a specific movement through concentration muscle action. For example, during a bicep curl, the bicep muscle is the agonist muscle.

Alanine

It is one of the amino acids which most easily used as an energy source. It is reported to improve alcohol metabolism. It is also used as a material for synthesis of glucose(blood sugar) needed by the body.

Amino Acids

Amino acids perform various important functions for the body that are the building blocks from which protein and muscle are made. They serve as the materials for the body's cells, hormones, and enzymes. They roughly comprise of 20% of the human body. Generally, animal proteins such as egg proteins are known to have high amino acid scores, while plant proteins such as wheat and corn have low amino acid scores. There are 20 kinds of amino acids that constitute the body and 11 kinds can be produced from other amino acids or other substance: Valine, Leucine, Isoleucine, Alanine, Arginine, Glutamine, Lysine, Aspartic acid, Glutamate, Proline, Cysteine, Threonine, Methionine, Histidine, Phenylalanine, Tyrosine, Tryptophan, Asparagine, Glycine, Serine. The remaining 9 can not be synthesized in the body. These 9 kinds are called essential amino acids.

Anaerobic Exercise

Intense, short-burst exercise in which glucose and other cellular compounds energize the working muscle fibers exclusive of oxygen from the blood. Examples are weight lifting and sprinting.

Anatomical Position

The upright body position in which all joints are extended and the palms are facing forward.

Antagonist

A muscle that can cause the joint movement opposite to the movement being done by an agonist.

Anthropometrics

The area of study that is concerned with the body's physical composition and quantifiable characteristics.

Anti-Inflamatory

Refers to the substance or treatment that reduces inflammation. Anti-inflammatory remedying pain by reducing inflammation. (see NSAIDS)

Antioxidants

Chemical compounds that neutralize cellular-damaging effects of free radicals. Antioxidants slow the aging process, reduce the likelihood of cancer and stress, and promotes overall good health.

APO-Ketorolac

Ketorolac belongs to the class of medications called nonsteroidal anti-inflammatory drugs (NSAIDs). It is used for the short-term treatment (five to seven days) of moderate to moderately severe acute pain associated with muscle sprains and strains, dental pain, and pain after surgery or giving birth. It works by reducing pain, swelling, and inflammation. Take one 10 mg pill every 4-6 hours. Each round, white, film-coated tablet, marked with "APO" on one side and "KE" over "10" on the other side, contains 10 mg of ketorolac.

Arginine

It plays an important role in expanding blood vessels to facilitate the blood flow. (Nitric oxide, which is required to expand blood vessels, is made from arginine.)It is an amino acid that is useful in eliminating excessive ammonia from the body. It is reported to enhance immunological function.

Armbar

A type of armlock typical of Brazilian Jiu-Jitsu in which the arm is hyper extended at the elbow in order to get an opponent to submit or "tapout."

Arousal

The level of activation or excitement of the central nervous system; varies from extremely low levels during sleep to extremely high levels during intense physical activity and excitement.

Arthritis

Is a common problem with the aging process which involves inflamed joints throughout a range of movement. Bodybuilders, strength athletes in general is said are more prone to arthritis due to constantly wrapping their hands around the cold barbells and dumbells.

Articulation

The junction of two bones.

Asparagine

It is an amino acid which is located close to the TCA cycle (place of energy generation) together with aspartic acid.

Aspartic acid

It is contained in asparagus in large amounts. It is a fast-acting energy source. It may be used as an ingredient of nutrient preparations.

Athletic Position

The proper from of sport-related movement. Your body’s position should be as follows: feet shoulder width apart-with your weight tending to be forward, knees slightly bent with your hips sitting down, shoulder blades back your head looking straight (not down). Lots of times in football you will hear the coach say get in your ready or athletic position.

Atrophy

The fact that muscles become smaller or waste away from prolonged disuse and inactivity.

Attention

Focalization and limitation of information processing resources.

Attentional Focus

The act of directing attention to information sources or the object of an individual's attention. A person can direct his or her focus to external or internal sources of information and can narrow or broaden the focus to include few or many stimuli.

Augmented Feeback

Another name for extrinsic feedback.

Ballistic Stretch

This type of muscle stretch involves dynamic muscle action in which the muscles are stretched suddenly in a bouncing movement. A ballistic stretch for the hamstrings might involve touching your toes repeatedly in rapid succession.

Barticulate Muscle

A muscle that crosses two joints.

Basal Metabolic Rate

The rate at which the body burns calories while awake but at rest (usually measured in calories per day).

BCAAs

BCAAs (Branched Chain Amino Acid) is based from there molecular structure and accounts for about 35% of the essential amino acids contained in myoproteins. Replenishment of BCAAs increases the raw materials for muscle tissues, contributing to muscle building. BCAAs also has a function to suppress the production of lactic acid, a fatigue-causing substance. Here is how muscular fatigue occurs: When we continue exercise, the blood level of lactic acid is increased. Thus, the pH in muscles is decreased, causing difficulty in muscle contraction. However, replenishment of BCAAs inhibits the elevation of the blood lactic acid level even during strenuous exercise. Muscle tissues are comprised of two proteins, actin and myosin. The main components of the two proteins are leucine, isoleucine, and valine.

Bench Press

Is the second discipline in a powerlifting three-lift contest. The lifter lies on his/her back on a bench while pushing up and lowering down a weighted bar directly below the chest. The primary area of development is the pectoralis major muscle. (See Indirect Effect)

Biceps Brachii Muscle

It is located on the upper arm and its function is to flex the elbow and to rotate the forearm. The bicep has two heads (short and long head) and is probably one of the most popular muscle as it lies superficially and can be relatively well defined in non-athletes.

Bis

A slang term which is short for bicep.

Body Composition

The percentage of bodyweight composed as fat versus lean mass. It is shown in percentages and for example a male team sport athlete should be around 12-14%. Body comp is a better indicator to the athletes overall fitness level compared to that of simply their body weight (what is shown on the scale).

Body Fat Percentage

The amount of fat in your bod, generally expressed as a percentage.

Bodybuilding

A type of strength training applied in conjunction with nutritional practices to alter the shape of the body's musculature. The sport of bodybuilding is a competitive sport in amateur and professional categories for males and females.

Boxing

Is a combat sport, where two athletes of similar weight fight each other with only their fists in a series of 1-3 minute intervals known as rounds. The fight can result in three different outcomes: a KO, TKO, or by decision by either the referee or the judge's scorecards.

Broad Focus

The act of attending to a wide range of information at one time.

Bulking Up

To gain body size and mass, preferably muscle tissue.

Burn

A slang term to describe a sensation that can range from a mild discomfort to an intense pain in a muscle when exercising to failure-usually from high-rep sets. It comes from the increased lactic acid and pH buildup. It means you've had a good workout.

Bursitis

Is the inflammation of one or more bursae, or small sacs of synovial fluid, in the body. Bursae rest at the points where internal functionaries, like muscles and tendons, slide across bone. Commonly affects the elbows, knees, shoulders beacuse these areas are involved in repetitive movements and can cause soreness and stiffness.

Bushi

Japanese word which is used to describe a warrior. Literally translated it means 'Arms man'

Buttocks

The Buttocks are the largest and strongest muscles in the body. The buttocks are composed of three main muscle groups: the gluteus maximus, the gluteus medius, and the gluteus minumus.

Calorie

The unit to measure energy that comes from food.

Capabilities

Characteristics of individuals that are subject to change as a result of practice and that represent a person's potential to excel in the performance of a task.

Carbohydrate

Along with protein and fat, one of the three main classifications of foods (macronutrients) A main source of energy for the body, “carbs” are mostly sugars and starches that the body breaks down to the simple sugar glucose to feed its cells. There are, on average, 4 calories per gram of carbohydrate.

Cardiac Muscle

Makes up most of the heart wall.

Cardio

See Aerobic exercise

Cauliflower Ear

When a fighters ear becomes permanently deformed by injuries from repeated blows, and grappling.

Celebrex

(Generic name: Celecoxib)Is a nonsteroidal anti-inflammatory drug (NSAID) that is used to treat arthritis, (lower back) pain, menstrual cramps, and colonic polyps.

Center of Gravity

The point at which all the body's mass seems to be concentrated; the balance point of a body; the point around which the sum of the torques of the segmental weights is equal to zero. The point of application of gravity's force on a mass; the center of mass.

Chalk

Also known as magnesium carbonate, it is often used by powerlifters and Olympic lifters to keep the hands dry for a more secure grip on the bar.

Charles-Edouard Brown-Sequard

A physiologist in 1889 publicly admitted to having injected himself with a liquid extract derived from the testicles of a dog and a guinea pig. Brown-Sequard wa the first scientist to associate glandular products with physical strength. Because of his early administration and promotion of these testicular extracts, Brown-Sequard has been referred to as "The Father of Steroids".

Cheating

The condition in which strict form is ignored in order to get a few additional reps out of a set. Cheating is not generally recommended because it can lead to injury. However, it can sometimes help a lifter push their muscles beyond muscle failure. An example of cheating would be forcibly swinging the upper body to help complete a standing biceps curl.

Choke

A fighting move where pressure is applied to the opponents neck, restricting airflow or the passage of blood to the brain.

Clean and Jerk

The clean and jerk is the second discipline of Olympic weightlifting events (the other being the Snatch). It is a highly technical lift. (See Clean phase, and see Jerk phase)

Clean Phase

The first phase of the Clean and Jerk. The lifter jumps the bar up through triple extension (in very quick succession) of the hips, knees and then ankles. When the legs have driven the bar as high as possible, the lifter pulls under the bar by violently shrugging (contracting) the trapezius muscles of the upper back ("traps"). This pulls the lifter under the bar and into a deep squat position. Specialized bearings allow the bar to spin freely in relation to the weights thus allowing the elbows to extended in front. At the same time, the bar may now lay or "rest" across the palms, the front of the shoulder or deltoid muscles, and the clavicles. At this point the lifter should be in a full squat position, with his buttocks on or very close to the heels, sitting erect with the bar resting comfortably across the deltoids and fingers. By keeping a rigid torso and maintaining a deep breathhold the bar bends over the lifters clavicle. The improvement in construction of modern weightlifting bars has greatly increased this springing action compared with bars used in the first half of the twentieth century. This springing action is used to rebound from the full bottom squat position. This is commonly known as a front squat.

Closed Grip

Or a normal grip is when the thumb is complete wrapped around the bar.

Closed Kinetic Chain

Movements in which the end joint or segment "meets with considerable resistance, which prohibits or retains its free motion."

Closed skill

A skill performed in an environment that is predictable or stationary and that allows individuals to plan their movements in advance.

Cognitive Skill

A skill for which the primary determinant of success is the quality of the performer's decisions regarding what to do.

Continuous Skill

A skill or organized in such a way that the action unfolds without a recognizable beginning and end in an ongoing and often repetitive fashion.

Conventional Deadlift

Many consider the conventional deadlift the purest form of deadlifting. The lifter has their hands placed further apart on the bar (usually slighly wider than shoulder width) with their legs inwards of the hand positioning. The lifter then crouches down and drives the weight upwards in a squatting fashion. A good way to think about the deadlift is not being a primarily a back movement- like a hinge movement.Envision the lift more like a squat with the weight in your hands or an inclined leg press movement. The leg drive is absolutely key for pounding out heavy weights.

Cool-Down

Low-intensity exercise performed at the end of a high-intensity workout. The purpose of the cool-down is to allow the body's systems (cardiovascular, respiratory, metabolic, and so on) that were used during the workout to gradually return to resting levels.

Core

The superficial and deep muscles of the abdominals and low back that stabilize the spine and help to prevent back injuries as well as enhance greater overall strength.

Cross

In boxing it is commonly reffered to as a "straight" and is considered a power punch. It is a punch usually thrown with the dominant hand the instant an opponent leads with his opposite hand. The blow crosses over the leading arm, hence its name.

Crural Index

A ratio of thigh length to leg length.

Cutaneous Receptors

Prioceptive sense organs located in most skin areas that signal information about pressure, temperature, and touch.

Cutting

The process of dieting or "cutting" weight by athletes in an effort to shed all visible body fat to emphasize the individual muscles such as in bodybuilding. However, other athletes in Powerlifting, Olympic Lifting, Wrestling, Boxing, MMA etc cut weight to make it to their respected weight class. Sometimes they go to extraordinary lengths to do so: spitting, sitting in a sauna etc.

Cysteine

It is synthesized from methionine in the human body. In the case of the infants, the ability of this cystein synthesis activity is not so sufficient.

Deadlift

Is the third discipline in a powerlifting three-lift contest. With feet flat beneath bar, squat down and grasp bar with a shoulder width stance slightly wide over hand or mixed grip. Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat. The deadlift is a compound movement that works all of the major and most of the minor muscles in the abdomen and lower body, with emphasis on the Erector spinae, lower back and back, along with the quadriceps, hamstrings, and gluteus maximus. (See Conventional & Sumo Deadlift)

Deceleration

The decrease in velocity per unit time.

Definition

Visibility of the shape and detail of individual muscles. This occurs in people with low body fat.

Delayed Onset Muscle Soreness (DOMS)

Muscle soreness that occurs some 24 to 48 hours after intense exercise. DOMS can be an indication of potential muscle adaptation to follow, but if it persists or is debilitating then it could indicate overtraining and large muscular tissue damage. Can be reduced or avoided by sufficient stretching before and after a workout.

Delayed-Onset Muscle Soreness (DOMS)

Refers to the pain and soreness that occurs 24-48 hours after excercise. The exact cause of DOMS is unknown. The most popular theory is that cellular damage occurs to the muscle fibres and/or conective tissue such as tendons.

Delts

A slang term referring to the deltoid muscles.

Dependence

Causes individuals to rely too heavily on instructional feedback produces diminished performance when the feedback is later withdrawn.

Dibencozide

There are no published studies in humans or animals that suggest dibencozide enhances athletic performance or anabolism.

Discrete Skill

A skill in which movement pattern is performed as a single act.

Displacement

The change in a body's location in space in a given direction.

Distributed Practice

A practice schedule in which the amount of rest between practice attempts or between practice sessions is relatively longer than the amount of time spent practicing.

Dorsiflexion

It involves moving the top of the foot upward and toward the shin.

Double Leg Takedown

A takedown that is accomplished by forcing an opponent up and forward by grabbing both of his legs, and driving forward.

Dyamic Strength

The ability to repeatedly or continuously move or support the weight of the body. Examples include climbing a rope and performing on the still rings in gymnastics.

Dymanic Flexibility

Involves repeated, rapid movements requiring muscle flexibility. Ballet dancers and gymnasts need high levels of dynamic flexibility.

Dynamic (Isotonic) Tension

The concentration of a muscle during which the muscle changes length.

Dynamic Equilibrium

The state of a body moving with constant speed and direction, that is, with zero acceleration.

Dynamics

The study of mechanical factors associated with systems in motion.

Eccentric Muscle Failure

Performing a few negative repititions at the end of an excecise will allow you to reach eccentric muscle failure-when your muscles have fatigued to the point where you can't even lower the weight.

Eccentric Tension

The contraction of a muscle during which the muscle lengthens and resists segmental motion.

Ectomorph

One of the three basic body types. Characterized by long arms and legs; very little fat storage; and long, thin muscles.
See also endomorph, mesomorph.

Elastic

The property of a body that causes it to reform following deformation.

Electromyography (EMG)

A device for recording the electrical activity in a muscle or group of muscles.

Endomorph

One of the three basic body types. Characterized by soft musculature and an inclination toward heavy fat storage. See also ectomorph, mesomorph.

Endurance

The ability to continue performance of a movement activity.

EPOC

It stands for Excess Post-Exercise Oxygen Consumption. It’s a scientific way of describing the calories you burn after you are done exercising. Traditional thought has always been do aerobic training ie jogging or biking for 20-30 minutes, however once you’re done, you no longer burn calories. Anaerobic/intense training can burn calories up to 2 days after!

Error Detection Capability

The learned capability of indivduals to detect errors in the movements they produce by becoming adept at interpreting the feedback that arises from those movements.

Essential Amino Acids

Proteins are made up of 20 kinds of amino acids. Of these 20 kinds, 9 must be taken from food since they are not synthesized in the body. Therefore, they are called "essential amino acids". It is necessary to compensate these "essential amino acids" from food in well-balanced, appropriate amounts. Thereare nine essential amino acids and they are: Valine, Leucine, Isoleucine, Threonine, Methionine, Histidine, Phenylalanine, Tryptophan.

Excess Postexercise Oxygen Consumption (EPOC)

Elevated oxygen consumption above that of resting levels after exercise.

Explosive Strength

The ability to expend a maximum of energy in one explosive act. Examples of tasks requiring explosive strength include the shot put, javelin, long jump, high jump, and 100-m run in the sport of track and field.

Extension

The act of straightening a joint. For example, during the triceps press down exercise, the elbow extends. The opposite of extension is flexion.

Extent Flexibility

The ability to extend or stretch the body as far as possible in various directions. An example of a task requiring extent flexibility is yoga.

External

Outside a defined system.

External Focus

The act of attending to sources of information in the environment.

Exteroception

Sensory information that comes primarily from sources outside a person's body.

Exteroceptors

Sensory receptors located in or around the skin that respond to changes in the environment making direct contact with the exterior pf the body.

Extrinsic Feedback

Sensory information provided by an outside source and in addition to that which normally occurs when individuals produce movements (i.e., intrinsic feedback); sometimes referred to as augmented feedback.

False Grip

Is often referred to as an "open grip" as it is a type of grip in which the thumb remains against the side of the palm rather than wrapped around the bar as in a normal grip. This type of grip is not recommended because the bar can slip out of the hands.

Fascia

Connective tissue that envelops the muscles, interacts with joints, and attaches to bones. The purpose of the fascia is to hold the body together and to give it structure and shape. Fascia organizes and separates, providing protection and autonomy for individual muscles.

Fast Twitch Muscle

Also known as Type II Fibers. Low aerobic capacity and high anerobic capacity. Fibers characterized by fast contraction times and suitable for high-power output activities.

Fast-Twitch Muscle Fibers

Muscle Fibers that contract quickly and powerfully but not with great endurance. Fast twitch muscle fibers are best developed through strength training programs that employ heavy weight and low reps or light weight and low reps that are performed in a quick and explosive manner. A good example of an athlete that has lots of fast twitch muscles are short distance track sprinters-100m, 200m, 400m. Shot putters, Hammer throwers, Olympic lifters are others.

Fat

It is one of the three main classification of foods(macronutrients), carbohydrates and protein are the other two. Fats main purpose is to give the body energy as well as have antioxidant properties. In food there are two types of fast: unsaturated (good) and saturated (bad). A gram of fat contains 9 calories.

Feedback

information about the actual state of a system.

Fish-hooking

When someone "hooks a finger” into an opponent's mouth or ears and pulls, much like a fish on a hook.. This is considered illegal in most mixed martial arts leagues.

Flexibility

Suppleness of joints, muscle fibers, and connective tissues. This suppleness allows a greater range of motion about the joints. Flexibility is an important component of overall fitness and is best developed through systematic stretching.

Flexion

The act of bending a joint. For example, during the bicep curl exercise the elbow flexes. The opposite of flexion is extension.

Force

That which causes or tends to cause a change in a body's motion or shape.

Form

Refers to the use of proper biomechanics during an exercise. This means that all movements are performed in such a manner that only the required muscle groups are used during the exercise and all movements are performed in a safe manner to avoid the risk of injury.

Friction

The force that resists the sliding of one surface upon another.

Front Squat

Grasp barbell from rack or clean barbell from floor with overhand open grip, slightly wider than shoulder width. Position chest high with the back arched. Place bar in front of neck or upper chest with elbows placed forward as high as possible. With wide stance, position toes outward. Descend until knees and hips are fully bent or until thighs are just past parallel to floor. Knees travel in direction of toes. Extend knees and hips until legs are straight. Return and repeat.

Fructose

Sugars that is found in fruits and vegetables.

Functional Strength

Is the amount of weight room strength that one can transfer towards a particular sport ie. football, hockey etc.

Ginseng

This Chinese herb has been touted as an anabloic agent. Possible side effects from the usde of ginseng include gynecomastia, hypertension, nausea, diarrhea and skin rashes.

Glucose

Also known as dextrose, a simple sugar found in the blood that serves as the body’s main source of energy.

Glutamate

It is an amino acid contained largely in wheat and soybean. It is one of amino acids which is most easily used as an energy source. It is an important taste component of Japanese stock soup. It is contained in various natural foods. It is reported to accelerate early recovery from fatigue during exercise.

Glutamine

Is an amino acid distributed abundantly in muscles, helps the synthesis of myoproteins and inhibits their breakdown, as is the case with leucine. Since continuation of strenuous exercise requires glutamine in many organs, it is important to replenish glutamine when doing sports.

Glutes

A slang term used to describe the gluteal muscles.

Gluteus Maximus

The primary function is hip extension (driving the upper leg backward). The glutes are important in running and jumping. See Buttocks.

Gluteus Medius

The primary function is hip abduction (spreading the legs apart). The glutes are important muscles in running and jumping. See Buttocks.

Gluteus Minimus

The primary function is hip abdution (spreading the legs apart). The glutes are important in running and jumping. See Buttocks.

Glycemic Index

A measure of a particular food’s effect on blood sugar levels over a given time. Foods with higher glycemic response quickly raise blood sugar levels which can result in fluctuating mood and energy levels.

Glycemic Load

A measure of a food’s portion size on blood sugar levels over time. The glycemic load can be formulated by taking the food’s glycemic index and multiplying it by the number of calories. (G.I. x 0.01) x # of calories.

Glycemic Response

The cumulative effect of all foods eaten at one time on the body’s blood sugar level over time.

Glycine

It is an amino acid that is used to produce glutathione and porphyrin, a component of hemoglobin.

Glycogen

The form of carbohydrate stored in the body, predominantly in the muscles and liver.

Glycogen

It is the most immediately accessible source of stored fuel in the body. It is made up of sugars that is stored in the liver and the body’s muscles and when needed it releases glucose to the cells.

Golgi Tendon Organs

Proprioceptive sense organs located at the junction of muscles and tendons that signal information about force in the muscles.

Grazing

The concept of eating smaller meals throughout the day rather than 3 large meals.

Gross Body Equililbrium

The ability to maintain total body balance in the absence of vision. Circus performers who attempt to walk across a tightrope while blindfolded require this ability.

Ground & Pound

The fighting technique which involves taking an opponent to the ground and methodically punching him into submission. This technique necessitates power and good takedown ability

Growth Hormone (GH)

An anabolic hormone that stimulates fat metabolism and promotes muscle growth and hypertrophy.

Hang Clean

Stand with barbell with over hand grip slightly wider than shoulder width. Bend knees and hips so barbell touches mid-thigh; shoulders over the bar with the back arched. Arms are straight with elbows pointed along the bar. Jump upward extending the body. Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to flex out to the sides, keeping the bar close to the body. Aggressively pull the body under the bar, rotating the elbows around the bar. Catch the bar on the shoulders while moving into a squat position. Hitting the bottom of the squat, stand up immediately. Purpose: Develop explosive power through extension of the hips, knees and ankles.

Hangover

Hangover after excessive alcohol intake occurs as a result of alcohol metabolism to acetaldehyde in the body. Glutamine and alanine activate gluconeogenesis, thus expediting the metabolism of alcohol and acetaldehyde. BCAAs(Valine, leucine, isoleucine), arginine, and glutamine boost the liver function, thus promoting alcohol metabolism. If you take these amino acids before/after drinking and on the next day, they will aid liver function and relieve the discomfort of hangover that we have helplessly accepted until now.

Hard Gainer

Term used to describe the type of person who has a harder time gaining weight & muscle mass. See also *Ectomorph*

High-Fructose Corn Syrup (HFCS)

A highly processed sweetener that was developed in the 1970’s by food manufacturers to cheaply substitute as can sugar. HFCS is found in common, everyday foods and beverages such as pop, condiments and breads. HFCS spike blood sugar levels dramatically for a short period of time and then proceeds to crash causing the body to crave more and more high-glycemic foods.

Histidine

It is an essential amino acid which is used to produce histamine and others.

Hook

Is a punch in boxing that involves turning the individual's core muscles and back, swinging the arm, which is bent at an angle near or at 90 degrees, into the opponent. A hook is usually aimed at the side of the head, but it can also be used for body shots, especially the liver.

Hook Grip

Is a type of grip that involves the index and the middle fingers wrapped or "hooked" around the thumb when lifting the bar. The hook grip is pretty painful as a lot of pressure is on the thumb, and much practice is needed to master it. It is used by mostly weight lifters and to a lesser extent some powerlifters use this type of grip as they deadlift.

Hot/Cold Showers (plunging)

The process of switching the body in alternating temperature extremes to increase blood flow and to promote muscle recovery. Roughly done about 30-60 seconds in both hot and cold showers repeated 5-6 times.

Human Growth Hormone

Commonly referred as HGH, human growth hormone is produced naturally in the body. It's only approved medical use is in the treatment of pituitary dwarfism. Originally, HGH was extracted from the pituitary glands removed human cadavers. Later, HGH was produced synthetically in the lab. It is believed HGH promotes muscle growth and muscle strength.

Hypertrophy

The fact that muscles become larger as a result from physical excercise.

I.L.S.

Short for Invisible Lat Syndrome . Individuals, prominently male who suffer from this illness appear to be carrying invisible suitcases at arms length. This display can be seen at various "top-40" night clubs. Other symptoms are highly confrontational and have a short temperament fuse.

Iliotbial (IT) Band

A thick band of tissue on the side of your leg that extends from the thigh down over the knee and attaches to the tibia (shinbone).

Impulse

The product of the magnitude of a force or torque and its time of application.

Indirect Effect

It is believed that excercising the larger muscles of the body will produce at least some degree of size and strength increases in other smaller muscles even when no excercise is performed specifically for the smaller muscles. For example when performing the bench press muscles the direct effect is the pectoral majoralis however the indirect effect is the triceps, lats, even the rear deltoids.

Individual Differences

Differences in people's performance that are due to differences in their stable and enduring abilities.

Inertia

The resistance of a body to a change in its state of motion.

Inferior

Refers to a portion of a segment, bone, or muscle closer to the feet.

Information

Indicates, either directly or indirectly, the kinds of things indivduals should do to refine their movement patterns and correct their errors.

Input

The information that individuals receive for processing.

Insertion

The point of attachment of a muscle most distant from the body's midline or center.

Intensity

When each excercise is performed to the point of concentric muscular failure.

Interioceptors

Sensory receptors located within the body that respond to changes in the body's internal environment and control visceral functioning.

Intermediate Strength Trainer

It typically describes a person who has approximately 6 to 12 months of gym experience.

Internal

Within a defined system.

Internal Focus

The act of attending to internal information (e.g., thoughts, feelings, kinesthetic cues).

Interoception

Sensory information that comes primarily from sources within a person's body.

Intrinsic Feedback

Sensory information that normally occurs when individuals produce movements; it can come from sources outside the body (exteroception) or inside the body (proprioception).

Isokinetic

Refers to a method of strength training in which the speed of segmental rotation is kept constant throughout the range of muscular contraction.

Isolation Exercise

An exercise that involves just one muscle group and the movement of the one joint that the muscle group crosses. These types of exercises are sometimes called single-joint exercises. Examples are the dumbbell fly, lateral raise, and leg exercises.

Isometric Contraction

Keeping a muscle under tension without eccentric or concentric motion.

Jab

A jab is one of the four main punches used in boxing, the three others being the uppercut, the hook and the cross. Jabs are straight, arm-length punches thrown from the leading hand.The Jab can be used as a defensive or an offensive strategy. Defensively, a jab is used to keep your opponent at bay and not get in to close to you, especially if you have a long reach. Offensively, it is used to set up other punches like the cross.

Jeet Kune Do (JKD)

The martial arts philosophy from Bruce Lee which emphasizes simplicity and directness.

Jerk Phase

The second phase of the Clean and Jerk. The lifter may then adjust grip in anticipation of the jerk phase.The jerk portion of the lift again requires the lifter to jump the bar into the air. A quick dip or bending of the knees initiates another explosive triple extension of the hips, knees and ankles. The jerk also requires the lifter to drop under the bar as the bar reaches its maximum height. Generally the lifter drops under the bar using the split technique. It is extremely difficult, if not impossible for most athletes to press several hundred pounds (depending upon bodyweight) overhead so the lifter does not begin pushing the bar until completely under it. At this point the lifter is under the bar with one leg out front with the knee bent between 70 to 90 degrees and the back leg extended behind with a 20 to 30 degree knee bend and with the heel up and weight on the bent toes and ball of the foot. The torso is erect and in a state of isometric tension, (the breath is still being held) with elbows locked, holding the weight with the arms at full extension in the overhead position. Ideally, viewed from the side, the bar should be over the ears or just behind. The feet are then placed parallel to each other. After one or two seconds the lifter may then take a breath while lowering the bar in front and allowing it to drop to the lifting platform.

Kenesthesis

Sensory information coming from the motor system that signals contraction and limb movements; related to proprioception.

Kickboxing

There are many different forms of Kickboxing. However the main premise remains the same as it generally refers to sport-fighting using kicks and punches and sometimes throws and bows representing a certain martial art or can be practiced for general fitness, or as a full-contact sport.

Kinanthropometrics

The area of study that is concerned with the body's physical measurements of size, shape, and proportion as they relate to human movement.

Kinematic Feeback

Feedback about the displacement, velocity, acceleration, or other aspects of the movement itself; see knowledge of performace (KP).

Kinematics

An area of study that is concerned with the time and space factors in the motion of a system.

Kinesiology

The study of human movement from an anatomical or mechanical perspective or both.

Kinetic Energy

The ability of a body to do work by virtue of its motion.

Knee Wrap

A band of elastic fabric that is wound tightly around the knee to support the joint during squats and other heavy leg exercises. Powerlifters use this form of supportive gear that not only protects their knees it also allows them to lift a heavier amount of weight in the squat as it gives them that spring or pop out of the bottom of the hole. Generally, pending on the tightness and the length of the knee wrap powerlifters can enjoy a substantial difference from their raw squats, 50 lbs is not unheard of.

Kneebar

A submission hold that hyper-extends the leg at the knee.

Knockout

Is mainly referred to as a KO. It is used in sports, such as boxing, kickboxing, Muay Thai, mixed martial arts and others sports involving striking. A knockout is usually awarded when one participant is unable to rise from the canvas within a specified period of time, typically because of fatigue, injury (serious or temporarily incapacitating, e.g. a bleeding cut above the eye can blind a fighter), loss of balance or unconsciousness.

Knowledge of Performance (KP)

Augmented feedback that provides information about the quality of the movement a performer has produced; sometimes referred to as kinematic feedback.

Knurling

A grooved or roughed area along the gripping portion of a barbell or dumb-bell that lessens the tendency for the hand to slip.

Kung Fu

A derivative of a Chinese term meaning 'Hard Work and Applied Skills'. Quite often now accepted by westerners as a generic term for martial arts.

Lactate Threshold

The point of working out where the demand for cellular energy (lactate) equals the supply.

Lean Body Mass

Total body mass minus fat mass; this includes muscle, bone, organs and water.

Lifter

A slang term refers to a person who regularly strength-trains.

Limited Attentional Capacity

The notion that humans can only concentrate on a small amount of information at one time; curtails the ability to process information.

Long-Term Memory (LTM)

The memory system that holds information and experiences; believed to be vast in capacity and unlimited in duration.

Lowbar

While performing the squat the athlete puts the bar lower on the back.

Lysine

It is a representative essential amino acid and tends to be insufficient when we are on a bread- or rice-centered diet.

Ma Huang

This natural herb contains ephedrine and pseudoephedrine. Large doses of ephedrine can cause insomnia, nervousness, caridac arrhyhmias, vertigo and headaches. Hypertension has also been noted from the use of ma huang.

Macrocycle

A phase in periodization that typically involves six months to one year but may be up to four years, such as with Olympic athletes.

Mass

The measure of a body's inertia; the amount of matter in a body. Athletes and Bodybuilders alike use it mainly to refer to refer to muscle size, as in muscle mass.

Massed Practice

A practice schedule in which the amount of rest between practice attempts or between practice sessions is relatively shorter than the amount of time spent practicing.

Maximal Voluntary Contraction

The maximal amount of force that is exerted by a muscle during a static contraction against an immovable resistance.

Meathead

An enormously muscular guy who cannot hold a conversation about anything other than weight-lifting and protein shakes. Gets upset very quickly when he cannot complete his own sentences and thoughts. Can be found at nightclubs wearing shirts that are 10 sizes too small (if at all) and walks around with their arms out to their side, often suffering from ILS. They are by far the most closely related human beings to that of apes, chimpanzees, and other primate. Typical Meathead name: Tony.

Memory

The capacity of individuals to retain and utilize information in various ways for various periods of time.

Mesocylce

A phase in periodization usually lasting several weeks to months.

Mesomorph

One of the three basic body types. Naturally muscular, has a trim waist and can easily lose fat and gain muscle mass. See also ectomorph and endomorph.

Methionine

It is an essential amino acid which is used to produce various substances needed in the body.

Microcycle

A phase in periodization lasting a week.

Mind-to-Muscle Skills

Techniques for regulating arousal that utilize cognitive activity (e.g., mediation, visualization) to relax or energize the muscles.

Mobility

The ease with which an articulation, or a series of articulations, is allowed to move before being restricted by the surrounding structures.

Modelling

A practice procedure that involves the demonstration of a skill for the benefit of a person who is trying to learn the skill.

Momentum

A system's resistance to change in its state of motion (inertia) multiplied by its velocity.

Motivating Feedback

Augmented feedback about an individual's progress toward goal achievement that energizes and directs the person's behaviour.

Motivation

Energizes individuals to increase their efforts to acheive he goals they have set for themselves.

Motive Force

A force that cause motion or change in shape.

Motor Skill

A skill for which the primary determinant of success is the quality of the movement that the performer produces.

Mount

A position where the knees straddle either side of the opponent, who is laying on their back. The top player can control the other's torso, and end the fight with strikes or a submission hold, all while remaining protected from his opponents strikes

Mouse

Small dark swollen bruise around the eye.

Movement Time (MT)

The interval of time that elapses from the beginning to the end of a person's movement.

Muay Thai

Thai Boxing or The Art of the Eight Limbs is the Thai name for a form of hard martial art practiced in several Southeast Asian countries including Thailand. Muay Thai has a long history in Thailand and is the country's national sport.

Muliarticulate Muscle

Muscle that crosses more than two joints.

Muscle Belly

The belly of the muscle, or muscle belly, is a term used to described the large mass of muscle that powers the work of movement. Generally, the muscle belly is located between two tendons that each attach onto adjacent bones. In this way, the tendon of the muscle and/or the muscle itself crosses over a joint, providing movement during contraction and relaxation of the belly. The amount of movement possible at a joint, or range of motion, is partially determined by the amount of tension present in the belly of the muscle. This, of course, is a factor of range of motion that can be improved with stretching.

Muscle Failure

The point during an exercise at which the muscles have fully fatigued and can no longer complete an additional rep of that exercise using strict form.

Muscle Imbalance

Too much emphasis on one bodypart may eventually produce abnormal development or create a muscle imbalance, which can predispose an individual injury. For instance, too many chest excercises may lead to a r ound-shouldered appearance; too much work on the quadricpes may make a person susceptible to a hamstring pull.

Muscle Spindles

Sensory receptors located in rthe muscles that provide the nervous system with information about changes in muscle length.

Muscle-to-Mind Skills

Techniques for regulating arousal that utilize somatic activity (e.g., rhythmic breathing , muscle relaxation) to relax or energize the mind.

Naproxen

Is a non-steroidal anti-inflammatory drug (NSAID) commonly used for the reduction of high to extreme pain, fever, inflammation and stiffness caused by conditions such as osteoarthritis, rheumatoid arthritis, psoriatic arthritis, gout, ankylosing spondylitis, injury (like fractures), menstrual cramps, tendinitis, bursitis, and the treatment of primary dysmenorrhea. Safer alternative to the stomach than Celebrex.

Narrow Focus

The act of attending to a narrow range of information at one time.

Negative Phase of Repetition

A term used to describe the eccentric portion of a muscle contraction. Emphasizing the eccentric, or negative, portion of the rep induces greater muscle damage than that caused by the concentric portion of the rep. An example of a negative phase is the lowering of the weight down to the chest during a bench press.

Negative Reinforcement

An event that follows an individual's response and consists of the removal of an unpleasant stimulus, thereby increasing the likelihood that the person will repeat the response again under similar circumstances.

Negative Reps

One or two partners help you lift a weight much heavier than you would normally lift, then you slowly lower weight on your own.

NSAIDS

Non-steroidal anti-inflammatory drugs (NSAIDs), alleviate pain by counteracting the cyclooxygenase (COX) enzyme. On its own COX enzyme synthesizes prostaglandins, creating inflammation. In whole the NSAIDs prevent the prostaglandins from ever being synthesized, reducing or eliminating the pain. Some examples are: Ibuprofen to more powerful pills as Naproxen, Celebrex, APO-Ketorolac.

Observational Learning

The process by which learners acquire the capability for action by observing the performance of others.

Olympic Lifts

Consist of two excercises: snatch and the clean and jerk. These lifts incorporate large amounts of muscle around several joints and require that the load be moved as fast as possible throughout the entire range of motion. See the Weightlifting about section for a full description of these lifts.

Olympic Weightlifting

The type of weightlifting contested at the Olympic Games every four years as well as at national and international competitions each year. Olympic lifting involves two lifts: the snatch and the clean and jerk.

Omega-3 Fatty Acids

It is an essential part of the diet and is attributable to preventing the risk of cardiovascular disease. Omega 3’s are found in flaxseed oil, fish oils, and cold-water fish.

One-inch Punch

The One inch punch is a technique from Chinese martial arts which was popularized by Jeet Kune Do founder Bruce Lee. This punch is a skill which uses fa jing (translated as explosive power) to generate tremendous amounts of impact force at extremely close distances usually 0-6 inches. Then in one explosive burst, the legs root, the waist turns, the ribs expand and the arm extends through the target. It is crucial that the entire body move in unison, or else the power will be limited.

Open skill

A skill performed in an environment that is unpredictable or in motion and that requires individuals to adapt their movements in response to dynamic properties or the environment.

Open Grip

See False Grip

Origin

The point of attachment of a muscle closest to the body's midline, or center.

Outcome goals

Targets for performance improvement that focus on the end result of the activity.

Output

The response an individual produces as a result of information processing.

Over-Under Hand Grip

This grip involves one hand, usually the dominant hand to be pronated, which grips the bar from over top and the other hand, generally the non-dominant hand to be supinated and grip the bar underneath. However, this type of grip can be potentially dangerous to the development of your back as one side of the erectors and latimus dorsi will be more developed which this unbalance can cause back problems not to mention being asymmetrical. For many powerlifters this grip is usually used in the deadlift and on many occasions you can see the bar rotate or twist when it is being lifted caused mainly by the positioning of the hands in an over-under or under-over grip.

Overhand Grip

This type of grip, also known as a pronated grip, involves grabbing the bar with the palms down and the knuckles on the front or the top of the bar. An example of this grip being used is for the reverse barbell curl or shrug.

Overreaching

Scientific term used to describe exercise training that pushes the body beyond its limits to recover and adapt. This usually involves training with too much volume, too much intensity, too much frequency, or all of these. Overreaching is the stage that occurs just before the athlete becomes overstrained. If an athlete stops overreaching in time, the athlete can avoid deleterious effects of overtraining and actually rebound with rapid advances in strength and muscle mass.

Overtraining

When an athlete overreaches for too long, he or she reaches the point of overtraining. Chronically exceeding the body's ability to recover by overreaching causes the body to stop progressing and actually lose some gains that were made in strength and muscle mass. Besides impairing athletic performance, overtraining can increase the risk of injury or disease, The early signs of overtraining from too much weight include increased resting heart rate, difficulty in sleeping, increased sweating, and altered emotions. The early signs of overtraining from lifting too much volume or too often include decreased resting heart rate, digestion problems, fatigue, and lower blood pressure.

Overtraining

When the athlete’s body is struggling to recover from his/her workout. The associated symptoms that are common with overtraining are: sleep disturbances, joint pain, headaches, poor appetite, and becoming more acceptable to colds and sinus infections.

Passive Stretching

This type of stretching involves having a partner assist in moving joints through their ranges of motion. This allows for a greater range of motion that what can be reached when stretching alone.

Peak

The absolute zenith of competitive condition achieved by an athlete.

Pecs

A slang term that refers to the pectoralis muscles.

Perfect Posture

The proper stance is optimal movement. The shoulder blades should be pulled back and down, and the tummy will be sucked up and in, activating the transverse abdominis. There should be a straight line from the ears to the shoulders, the shoulders to the hips to the knees, and knees to the ankles.

Performance Goals

Targets for performance improvements relatitive to the individual's previous performance.

Phenylalanine

It is an essential amino acid which is used to produce various useful amines.

Phosphocreatine (PCr)

An energy-rich compound that plays a critical role in providing energy for muscle action by maintaining ATP concentration.

Physio Ball

It is also commonly referred to as a stability ball or a swiss ball. Basically it is a large rubber inflatable ball used to build the body’s core stability and proprioception. Many varied exercises have been created to effectively target the body’s abs, core, lower back etc.

Pillar (Strength)

The torso and associated elements (core, hip, and shoulder stability and strength) that form the foundation of all movement-a center of axis.

Plantar Flexion

Moving from the top of the foot away from the shin, such as when pointing the toes down for heel raises.

Plastic

Refers to the condition of connective tissue (ligaments or tendons) whit has been stretched past its limits and will no longer return to its original shape.

Plyometrics

Any exercise in which muscles are repeatedly and rapidly stretched ("loaded") and then contracted (as in jumping off the ground or in push-ups with a clap between them). The aim of plyometrics is to improve muscle power.

Positive Phase of Repetition

The concentric portion of the repetition. Examples of the positive phase include the pressing of the barbell off the chest during the bench press and the curling up of the weight during a barbell curl.

Positive Reinforcement

An event that follows an individual's response and due to its pleasant nature, increases the liklihood that the person will repeat the response again under similar circumstances.

Post-Workout Shake

A highly protein rich drink mixed with either water, milk or juice to help accelerates workout recovery and builds lean body mass.

Potential Energy

The ability of a body to do work by virtue of its position above an object (gravitational potential energy) or by virtue of its deformation (elastic potential energy).

Power

The product of an apllied force and the speed with which it is applied; the quantity of work done per unit of time.

Powerlifting

A form of competitive weightlifting that consists of three lifts: squat, bench, and the deadlift in that order and add the total weight lifted to give a total to determine the placing of the athletes. Powerlifting is contested both nationally and internationally in now 10 weightclasses (previously 11) and in a wide array of age classes for both women and men.

Pre-exhaust

The use of single-joint exercises before multi-joint exercises in an effort to exhaust a particular muscle group as bodybuilders especially like this strategy as it stimulates further muscle growth.

Pre-Workout Shake

Consuming a glass of water or diluted fruit juice mixed with a scoop of whey protein right before your workout to give the body a head start on post workout muscle recovery.

Primary Exercise

An exercise that is most specific to the goals of the lifter. These exercises must involve the muscle groups in which the person is most interested in gaining strength.

Process Goals

Targets for performance improvement that focus on the quality of movement production.

Proline

It is the main component of "collagen" which constitutes the skin and other tissues. It serves as a fast-acting energy source.

Prolotherapy

(Proliferative Injection Therapy) involves injecting an otherwise non-pharmacological and non-active irritant solution into the body, generally in the region of tendons or ligaments for the purpose of strengthening weakened connective tissue and alleviating musculoskeletal pain. Prolotherapy, both alone and in combination with chiropractic manipulation and physical therapy, has been reported to alleviate chronic pain, and restore mobility. Many solutions are used, including Dextrose, Lidocaine (a commonly used local anesthetic), Phenol (an alcohol), Glycerine, or Cod Liver Oil extract. The injection is given into joint capsules or where tendon connects to bone. Many points may require injection. The Injected solution causes the body to heal itself through the process of inflammation and repair. Prolotherapy treatment sessions are generally given every two to six weeks. Many patients receive treatment at less and less frequent intervals until treatments are required only every several years, if at all.

Pronation

Rotating the wrist inward with the palm of the hand facing away from your head.

Prone

Lying horizontally on the abdomen.

Prone

Lying on the stomach with your face down.

Proprioception

Sensory information arising from within a person's body that signals body and limb position and movement, similar to kinesthesis.

Proprioception

The system of pressure sensors in the joints, muscles, and tendons each provide key information for the body to maintain balance.

Pump

Muscle jargon referring to the enlarged and tightened sensation the lifter experiences within the working muscle resulting from the blood engorgement

Pump

A term commonly used by bodybuilders to refer to the swelling that muscles undergo during a workout. The pump occurs because when muscles contract repeatedly they create metabolic waste products that draw water into the muscle. The greater water volume increases the overall size of the muscle cells. This can lead to temporary increases in total muscle size of one to two inches. The pump usually lasts until the metabolic waste products have been cleared from the muscle.

Punch (strike)

The punch is a thrusting blow caused by the fist. In sports such as boxing and martial arts are regularly used with the hand being wrapped either tape and/or gloves which help the individual to protect themselves from [more serious] injury.

Quadriceps Femoris Muscle

The quads are made up of four different muscles (rectus femoris, vastus lateralis, vastus medialus, and vastus intermedius)and are located on the front upper leg-thigh. The quads are very strong and are responsible for walking, running, jumping, and squatting.

Quickness

Is the ability to perform specific movements in the shortest amount of time possible. The quickest athlete will always dominate team sports that involve one-on-one match-ups that follow a read-react-explode pattern.

Randori

Japanese term to describe free-style practice or sparring in the martial arts, sometimes with multiple attackers. The term literally means "chaos taking".

Range of Motion

The total amount of angular displacement through which two adjacent segments may move.

Raw Lift

A lift completed not wearing a bench press shirt. Lifts are still considered Raw if wrist wraps or belt is worn, as these are used to prevent injury, and in no way aid the athlete in lifting.

Reaction Time (RT)

The interval of time that elapses from the presentation of an unanticipated stimulus to the beginning of a person's response.