Ace Personal Training Manual Chapter 1 Definitions

Front 1

Cardiovascular Endurance

Back 1

the ability to perform large muscle movements over a sustained period; the capacity of the heart-lung system to deliver oxygen for sustained energy production

Front 2

Flexibility

Back 2

the range of motion possible about a joint

Front 3

Range of Motion (ROM)

Back 3

the number of degrees that an articulation (joint) will allow one of its segments to move

Front 4

Body Composition

Back 4

the makeup of the body in terms of the relative percentage of fat-free mass and body fat

Front 5

Fat-Free Weight

Back 5

that part of the body composition that represents everything but fat - blood, bones, connective tissue, organs, and muscle; is the same as lean body mass

Front 6

Triglycerides

Back 6

the storage from of fat consisting of three free fatty acids and glycerol

Front 7

Fats

Back 7

an essential nutrient that provides energy, energy storage, insulation, and contour to the body; 1 gram fat = 9 kcals

Front 8

Amino Acids

Back 8

nitrogen-containing compounds that are the building blocks of proteins

Front 9

Glucose

Back 9

a simple sugar; the form in which all carbohydrates are used as the body's principle energy source

Front 10

Lactic Acid

Back 10

a waste product of anaerobic energy production known to cause localized muscle fatigue

Front 11

Arteries

Back 11

vessels that carry oxygenated blood from the heart to the tissues

Front 12

Capillaries

Back 12

the smallest blood vessels that supply blood to the tissues, and the site of all gas and nutrient exchange in the cardiovascular system

Front 13

Veins

Back 13

blood vessels that carry blood, usually deoxygenated, to the heart

Front 14

Atria

Back 14

the two (left and right) upper chambers of the heart

Front 15

Ventricles

Back 15

one of the two (left and right) lower chambers of the heart; the muscular left ventricle pumps blood to the body; the smaller right ventricle pumps blood to the lungs

Front 16

Systole

Back 16

the contraction phase of the cardiac cycle during which blood leaves the ventricles

Front 17

Diastole

Back 17

the relaxation phase of the cardiac cycle during which blood fills the ventricles

Front 18

Cardiac Output (Q)

Back 18

the amount of blood pumped by the heart per minute; usually expressed in liters of blood per minute

Front 19

Stroke Volume (SV)

Back 19

the amount of blood pumped from the left ventricle during one heartbeat

Front 20

Ejection Fraction

Back 20

the percentage of the total volume of blood that is pumped out of the left ventricle during the systolic contraction of the heart

Front 21

Oxygen Extraction

Back 21

the amount of oxygen taken from the hemoglobin molecule and used in exercising muscle cells; often referred to as the arteriovenous oxygen difference or a-vO2 diff

Front 22

Adenosine Triphosphate (ATP)

Back 22

a high-energy phosphate molecule required to provide energy for cellular function; produced both aerobically and anaerobically, and stored in the body

Front 23

Aerobic System

Back 23

the metabolic pathway that, in the presence of oxygen, uses glucose for energy production; aka aerobic glycolysis

Front 24

Anaerobic Glycolysis

Back 24

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

Front 25

Creatine Phosphate System

Back 25

system of transfer of chemical energy for resynthesis of ATP supplied rapidly and without oxygen from the breakdown of creatine phosphate (CP); also called ATP-CP system

Front 26

Aerobic

Back 26

with, or in the presence, of oxygen

Front 27

Mitochondria

Back 27

specialized subcellular structures located within body cells that contain oxidative enzymes needed by the cell to metabolize food-stuffs into energy sources

Front 28

Anaerobic

Back 28

without the presence of oxygen; not requiring oxygen

Front 29

Ischemia

Back 29

a local deficiency of blood supply caused by the constriction or obstruction of the arteries, which results in a decreased supply of oxygen to the tissues

Front 30

Angina Pectoris

Back 30

pain originating from the heart that is characterized by a substantial "pressure" sensation within the chest, commonly radiating down the arm, up into the jaw, or to another site; generally caused by decreased blood flow through the coronary arteries supplying oxygen to the myocardium (heart muscle) due to partial occlusion from plaque or clot formation or spasm of the artery itself; often aggravated or induced by exercise or stress (emotional or environmental)

Front 31

Myocardial Infarction

Back 31

death of a portion of the heart muscle from an interruption of the blood supply; aka heart attack

Front 32

Stroke

Back 32

a sudden and often severe attack due to blockage of an artery into the brain

Front 33

Anaerobic Threshold

Back 33

the point during high-intensity activity when the body can no longer meet its demand for oxygen and anaerobic metabolism predominates; aka lactate threshold

Front 34

Glycogen

Back 34

the storage form of glucose found in the liver and muscles

Front 35

Creatine Phosphate (CP)

Back 35

a high-energy phosphate molecule that is stored in cells and can be used to immediately resynthesize ATP; one of the phosphoagens

Front 36

Phosphagens

Back 36

adenosine triphosphate (ATP) and creatine phosphate (CP), two high-energy phosphate molecules that can be broken down for immediate use by the cells

Front 37

Hyperventilation

Back 37

a greater-than-normal rate of breathing that results in an abnormal loss of carbon dioxide from the blood; dizziness may occur

Front 38

Enzymes

Back 38

proteins necessary to bring about biochemical reactions

Front 39

Maximal Oxygen Consumption (VO2 max)

Back 39

the highest volume of oxygen a person can consume during exercise; maximum aerobic capacity

Front 40

Oxygen Extraction

Back 40

the amount of oxygen taken from the hemoglobin molecule and used in exercising muscle cells; aka arteriovenous oxygen difference or a-vO2 diff

Front 41

Metabolic Equivalent (MET)

Back 41

a simplified system for classifying physical activities where one MET is equal to the resting oxygen consumption, which is approximately 3.5 mL of oxygen per kg of body weight per minute

Front 42

Vasodilation

Back 42

increase in diameter of the blood vessels, especially dilation of arterioles leading to increased blood to a part of the body

Front 43

Vasconstriction

Back 43

narrowing of the opening of blood vessels caused by contraction of the smooth muscle cells in the walls of the vessel

Front 44

Systolic Blood Pressure (SBP)

Back 44

the pressure exerted by the blood on the blood vessel walls during ventricular contractions

Front 45

Diastolic Blood Pressure

Back 45

the pressure exerted by the blood on the blood vessel walls when the heart relaxes between contractions

Front 46

Overload Principle

Back 46

a principle of human performance that states that beneficial adaptations occur in response to demands applied to the boy at levels beyond a certain threshold (overload), but within limits of tolerance and safety

Front 47

Venous Return

Back 47

return to the heart of the circulatory fluids by way of the veins

Front 48

Principle of Specificity Training

Back 48

a key concept of periodization that states that for an individual to become proficient at any given movement, that movement must be trained and practiced; a specific demand made on the body will result in a specific response by the body

Front 49

Target Heart Rate (THR)

Back 49

the number or heartbeats per minute that indicate appropriate exercise intensity levels for an individual; aka training heart rate

Front 50

Talk Test

Back 50

a subjective method for meausuring exercise intensity using observation of respiration effort and the ability to talk while exercising

Front 51

Rating of Perceived Exertion (RPE)

Back 51

developed by Borg, this scale provides a standard means for evaluating a participant's perception of their physical exertion; the original scale rated exertion on a scale of 6-20; the revised scale is 0-10

Front 52

Calories

Back 52

the amount of heat required to raise the temperature of one kilogram of water one degree Celsius

Front 53

Interval Training

Back 53

short, high-intensity exercise periods alternated with periods of rest

Front 54

Type 2 Diabetes

Back 54

most common form of diabetes; typically develops in adulthood, is characterized by a reduced sensitivity of the insulin target cells to available insulin and is usually associated with obesity; formerly known as non-insulin-dependent diabetes mellitus and adult-onset diabetes

Front 55

Coronary Artery Disease (CAD)

Back 55

the major form of cardiovascular disease; almost always the result of atherosclerosis; aka coronary heart disease

Front 56

Hypertension

Back 56

high blood pressure, or the elevation of blood pressure above 140/90 mmHg

Front 57

Risk Factors

Back 57

a condition, behavior, inherited trait, or a disease that increases one's risk for a given disease

Front 58

High-Density Lipoprotein (HDL)

Back 58

a plasma complex of lipids and proteins that contains relatively more protein and less cholesterol and triglycerides; high HDL levels are associated with a low risk of coronary heart disease; labeled "good" cholesterol because it removes excess cholesterol from the body

Front 59

Slow-Twitch (Type I) Fibers

Back 59

a muscle fiber characterized by its slow speed of contraction and a high capacity for aerobic glycolysis

Front 60

Fast-Twitch (Type II) Fibers

Back 60

large muscle fiber characterized by its fast speed of contraction and a high capacity for anaerobic glycolysis

Front 61

Motor Neurons

Back 61

never cells that conduct impulses from the CNS to the periphery signaling muscles to contract or relax, regulating muscular movement

Front 62

Neuro-Transmitter

Back 62

chemical substances such as acetylcholine or dopamine that transmit nerve impulses across synapses

Front 63

Acetylcholine

Back 63

a white crystalline neurotransmitter and derivative of choline that is released at the ends of nerve fibers in the somatic and parasympathetic nervous systems and is involved in the transmission of nerve impulses in the body

Front 64

Neuromuscular Junction

Back 64

the site at which a motor neuron transmits information to a muscle fiber; the junction between a nerve fiber and the muscle it supplies

Front 65

Myofibril

Back 65

contractile protein in a muscle fiber

Front 66

Actin

Back 66

contractile protein in a myofibril

Front 67

Myosin

Back 67

contractile protein in a myofibril

Front 68

Sarcomeres

Back 68

repeating unit of a muscle fiber

Front 69

Sarcolemma

Back 69

the membrane surrounding the sacromere, which is the functional unit of muscle fiber

Front 70

Sarcoplasma

Back 70

a gelatin-like tissue surrounding the sacromere, which is the functional unit of muscle fiber

Front 71

Sarcoplasmic Reticulum

Back 71

the form of endoplasmic reticulum where calcium is stored to be used for muscle activation; located in striated muscle fibers

Front 72

Sliding Filament Theory

Back 72

a generally accepted theory explaining the interaction between actin and myosin proteins and ATP to cause muscle contraction

Front 73

Concentric (positive) Contraction

Back 73

a contraction in which a muscle exerts force, shortens, and overcomes a resistance

Front 74

Eccentric (negative) Contraction

Back 74

a contraction in which a muscle exerts force, lengthens, and is overcome by a resistance

Front 75

Isometric Contraction

Back 75

a contraction in which a muscle exerts force but does not change in length

Front 76

Motor Units

Back 76

a motor nerve and all the muscle fibers it stimulates

Front 77

Hypertrophy

Back 77

an increase in the cross-sectional size of a muscle in response to progressive resistance (strength) training

Front 78

Connective Tissues

Back 78

the tissue that binds together and supports various structures of the body (ex ligaments and tendons)

Front 79

Cartilage

Back 79

a smoother, semi-opaque material providing a "frictionless" surface of a joint

Front 80

Ligaments

Back 80

a connective tissue that functions to connect two bones

Front 81

Tendons

Back 81

strong, fibrous connective tissue that attaches a muscle to a bone

Front 82

Golgi Tendon Organ

Back 82

a sensory organ within a tendon that, when stimulated, causes an inhibition of the entire muscle group to protect against too much force

Front 83

Isometric

Back 83

same length

Front 84

Isotonic

Back 84

same tone or tension

Front 85

Dynamic Constant External Resistance

Back 85

strength-training exercises and/or equipment that provide a constant resistance throughout the movement range

Front 86

Dynamic Variable External Resistance

Back 86

strength-training exercises and/or equipment that automatically vary the resistance throughout the movement

Front 87

Isokinetic

Back 87

same speed; exercises or equipment that provide a fixed speed of movement and vary the resistive force according to the muscle force

Front 88

Glycogen

Back 88

the storage form of glucose found in the liver and muscles

Front 89

Dehydration

Back 89

a condition of having a less than optimal level of body water

Front 90

Elasticity

Back 90

temporary or recoverable elongation of connective tissue

Front 91

Muscle Spindles

Back 91

the sensory organ within a muscle that is sensitive to stretch and thus protects the muscle from being stretched too far