07 Exercise Glossary

  • Cardiorespiratory Fitness: capacity of the body to transport and utilize oxygen
  • Musculoskeletal Fitness: fitness that is developed when we overload our muscles
  • Overload: demand placed on the muscle that is above normal (necessary to improve muscles strength, endurance and power)
  • Fatigue: overloading the muscle repeatedly leads to inability to move or support the load  
  • Progression: gradual increase in workload or stress placed upon the body during exercise training
  • MuscleFibre: muscle adapts, adding a little bit more protein to the inside of the cell unit of a muscle
  • Hypertrophy: small enlargements leading to muscles getting bigger
  • Exercise Continuum: a concept to explain different responses to different types of exercise
  • Endurance: the capacity to perform prolonged exercise
  • Ligaments: bands of tough elastic tissue that connect bones and give support to joints
  • Endurance Training: low-to moderate-intensity activity performed in a continuous manner with the goal of increasing the body’s capacity to use oxygen to produce energy
  • Resistance Training: short duration, intense exercise, usually associated with building muscle strength (also known as: musculoskeletal fitness), encompasses everything from body-weight movements like push ups and heavy barbell squats
  • General Adaptation Syndrome: theory regarding how the body responds to stress in a manner intended to reduce the disturbance the next time the same stress is experienced
  • Homeostasis: body at rest, heart rate and breathing rate are relatively low and constant (good match between body's demand for energy and its capacity to supply it)
  • MuscleAtrophy: happens when the rate of protein breakdown is greater than the rate of protein synthesis
  • Hypertrophy: protein synthesis is greater than the protein breakdown
  • Selye’s General Adaptation Syndrome (GAS): A concept put forward by Hans Selye that describes the human body's response to stress, such as exercise. 
  • Physiology: the study of living systems and how cells, tissues, and organisms function
  • Interval Training: intermittent exercise involving alternating bouts of higher-intensity effort interspersed with periods of recovery
  • Norwegian Protocol: an interval protocol characterized by four bouts of vigorous exercise, each lasting 4 minutes and separated by 3 minutes of lower-intensity exercise for recovery recovery
  • Musculoskeletal Strength: the strength of the muscles, tendons, and bones that comprise our body
  • Cardiorespiratory Fitness: capacity of the body to transport and utilize oxygen
  • Mitochondria: cell powerhouse that uses oxygen to convert the energy stored in fuels such as sugars and fats into energy used to produce movement
  • VO2max: maximal oxygen uptake
  • Rockport Walk Test: method to estimate VO2 max
  • High-Intensity Interval Training (HIIT): a form of exercise involving alternating bouts of more intense effort with periods of recovery
  • BaselineFitness: initial starting fitness level prior to exercise training
  • One Minute Workout: intense interval exercise protocol involving 3 hard sprints of 20 seconds each
  • Performance Adaptation Switch: theory proposed to explain how different types of exercise trigger physiological remodelling
  • Endurance Exercise: moderate-intensity continuous exercise performed for a prolonged period of time
  • Type I Fibres: slow twitch fibres that tend to be recruited for relatively easy movements that do not require a lot of force
  • Type II Fibres: fast twitch fibres that tend to be recruited for powerful movements that require a lot of force
  • Metabolism: sum of all chemical reactions in the body
  • Excess Post-Exercise Oxygen Consumption/After-burn: transient period of elevated metabolism above resting level during recovery from exercise
  • Performance Adaptation Switch: theory proposed to explain how different types of exercise trigger physiological remodelling
  • Endurance Exercise: moderate-intensity continuous exercise performed for a prolonged period of time
  • Type I Fibres: slow twitch fibres that tend to be recruited for relatively easy movements that do not require a lot of force
  • Type II Fibres: fast twitch fibres that tend to be recruited for powerful movements that require a lot of force
  • Sarcopenia: slow loss of muscle and strength that occurs with aging
  • Contractile Protein: protein inside the muscle fibre responsible for force generation
  • Hypertrophy: muscle getting bigger in size in adulthood (i.e., growth outside of childhood growth)
  • Percent of 1RM: single repetition maximum (the load you can lift only once)
  • Low Force Contractions: lifting loads that are at ~30-50% of your 1RM
  • High Force Contractions: lifting loads that are at ~70-90% of your 1RM
  • NoobGains: the gains made in strength and muscle mass that are seen early in a program of resistance training
  • Macronutrient: a broad group of food comprising carbohydrates, fats, and proteins
  • Dietary Protein: composed of amino acids and can’t be stored in your body so it needs to be used for a protein-requiring process. (commonly: eggs, meat, dairy foods, beans, peas, legumes, nuts)
  • Muscle Protein Turnover: the dynamic process of making muscle proteins and breaking them down
  • Muscle Protein Synthesis: to build muscleMuscle
  • Protein Breakdown: getting rid of damaged proteins, needs to happen to remove damage to keep muscle working well
  • Muscle Full Effect: you can’t put more muscle protein into muscle
  • Maximize Muscle Protein Synthesis Formula: 1.6 g protein/kg body weight/day, which if it were consumed as 3 meals per day would be ~0.5 g protein/kg body weight/meal
  • Pectoral: chest muscle
  • Triceps: muscles in the back of arms
  • Biceps: muscles in the front of arms
  • TrunkMuscles: core, link between upper and lower body
  • Quads,GlutesandCalves: muscles in legs
  • Fulcrum: the point about which a joint moves (i.e. elbow, knee, hip)
  • FITT Principle (frequency, intensity, time and type): a concept used to describe the essential characteristics of an exercise training intervention, in terms of the number of sessions (frequency), relative effort (intensity), duration (time) and mode of workout (type).
  • AminoAcids: the building blocks of protein, 20 in total, 9 are essential (we need to eat them)
  • Sodium Bicarbonate: a weak base that can react with acid produced in the body to neutralize the acid and potentially help performance
  • Nitrate:a compound found naturally in certain plants with evidence to show it enhances exercise performance

Comments

Post a Comment

Popular posts from this blog

Running an aid station in the Heart of the Forest.

Image
Volunteers are the Heart of any event, the message on WhatsApp read. For someone like me who thrives on adventure, uncertainty, organizing, and being in the great outdoors, this is an opportunity to satisfy my soul while assisting my friends who are the organizers of The Eastern Trail Series - Happy Forest run. The event took place in Kondapalli forest, a vast 33,000-acre expanse nestled in the Eastern Ghats. The dedicated organizing team had diligently placed signboards and cleared the trail the day before. It was then our turn, as volunteers, to take on the most critical task: managing an aid station deep within the heart of the forest. Our responsibility was to operate this vital aid station, located in the very midst of the forest. We embarked on a journey, driving deep into the woods, carrying an array of water containers, refreshments, a first-aid kit, tents, and prepared to spend the night. We inquired with local residents for the most accessible route into the forest. Their ama...
Read more

INTO THE LIFE

Image
If living is what you call a Life, you must read this. Because this place is all LIFE. I was intimated about the trip 5 days prior. My pockets were empty out of money but were full of determination and desperation to go. I had started thinking of ways and decided to sell things on OLX. I had uploaded ancient coins, a vintage reel camera, a cycle pump and a path detecting robot vehicle I had made during our final semester project.  I was running out of time and sold none of the above. I was afraid but deep inside I strongly wanted to go. Fortunately, on the very last day I got calls from olx buyers and sold everything on a single day. Then I got my bike serviced and packed all the stuff.  Then I was informed to get a MTB to enjoy off-roading. Again I started searching for alternatives. Phoned one of my friend, took his mtb and getting it serviced would have costed me a brand new bike. So I got the damaged pedal welded without actually replacing it, fixed disk brakes on my o...
Read more

Bike Packing Trip To #BHADRACHALAM

Image
What could possibly be more blissful than a long bike-packing trip?  We had planned this ride with the intention of making the last days of college much more memorable. I am Krishna kanth along with my buddy and brother- in-arms,  Samanyu. Prior to the trip, we hadn't the slightest idea that the place would turn out to be so stunning. BHADRACHALAM, the place gave us what we wanted-- PLEASURE.  With neither a bungee strap nor a packing bag, we made it all the way with only a fold-able travel bag and an elastic rope. Though we always carried Rear Lights, Front Lights, Extra Batteries, Puncture Kit, Salt Capsules, Wet Wipes, Chargers,  Helmets and Reflective Vests, we decided to add two pairs of Night Wear and Casuals to the list. After airing up our tyres, cleaning our chains and dusting off the frame, we finally started.  We had 220 kilometers to cover. About 50 kilometers from the start point, we pulled to a halt at a place called Kondapalli. T...
Read more