Glossary of Terms Note: This glossary covers aspects of anatomy, physiology and kinesiology that are over

and above the L2 and L3 syllabus, but may help your understanding of the subjects. You do

not need to memorise this entire list. It does not include everything in your syllabus or

manuals and will be updated regularly.

A

Abdomen (ab´do-men) the portion of the trunk between the diaphragm and pelvis.

Abdominals or "abs" - the collective name for the muscles on the front of the torso,

below the chest.

Abduction (ab-duk´shun) the movement of a body part away from the axis or midline of

the body; movement of a digit away from the axis of the limb.

Abductors - muscles of the hip that pulls your legs apart. Gluteus medius and minimus

pull your legs outward. Inline skating, skiing and dance work these muscles.

Adductors - muscles of the inner thighs that pull your legs together. They attach to the

pelvis and the femur (or thigh bone). You use these muscles when horseriding, walking,

running, skating, skiing or swimming the breaststroke.

Adrenaline (ad´´ren-a´lin) a hormone secreted from the adrenal medulla resulting in

actions similar to those resulting from sympathetic nervous system stimulation; also called

epinephrine.

Absorption (ab-sorp´shun) the transport of molecules across epithelial membranes into

the body fluids.

Acetabulum (as´´e-tab´yuu-lum) a socket in the lateral surface of the hip bone (os

coxa) with which the head of the femur articulates.

Acetone (as´e-t=on) a ketone body produced as a result of the oxidation of fats.

Acetyl coenzyme a (as´ee-tyl) a coenzyme derivative in the metabolism of glucose and

fatty acids that contributes substrates to the krebs cycle.

Acetylcholine (ACH) (a-seet´´a-ko´l=en) an acetic acid ester of choline-a substance

that functions as a neurotransmitter in somatic motor nerve and parasympathetic nerve

fibers.

Acetylcholinesterase (a-seet´´i-ko´´li-nes´te-r=as) an enzyme in the membrane of

postsynaptic cells that catalyzes the conversion of ach into choline and acetic acid. This

enzymatic reaction inactivates the neurotransmitter.

Achilles tendon (a-kil´=ez) see tendo calcaneous.

2

Acid (as´id) a substance that releases hydrogen ions when ionized in water.

Acidosis (as´´i-do´sis) an abnormal increase in the ph+ concentration of the blood that

lowers the arterial ph to below 7.35.

Actin (ak´tin) a protein in muscle fibers that together with myosin is responsible for

contraction.

Action potential an all-or-none electrical event in an axon or muscle fiber in which the

polarity of the membrane potential is rapidly reversed and reestablished.

Active flexibility - a form of flexibility in which a position is held without any assistance.

This usually involves contracting one muscle group to help “stretch” the opposing

muscle group.

Active transport the movement of molecules or ions across the cell membranes of

epithelial cells by membrane carriers. An expenditure of cellular energy (ATP) is required.

Adaptation - a physiological improvement in response to stress from an exercise or

activity. For more, see said principle.

Adduction (a-duk´shun) the movement of a body part toward the axis or midline of the

body; movement of a digit toward the axis of the limb.

Adenylate cyclase (a-den´l-it si´kl=as) an enzyme found in cell membranes that

catalyzes the conversion of ATP to cyclic amp and pyrophosphate (pp1). This enzyme is

activated by an interaction between a specific hormone and its membrane receptor

protein.

ADP adenosine diphosphate; a molecule that together with inorganic phosphate is used

to make ATP (adenosine triphosphate).

Adrenaline (ad´´ren-a´lin) a hormone secreted from the adrenal medulla resulting in

actions similar to those resulting from sympathetic nervous system stimulation; also called

epinefrine.

Aerobic - metabolic system in the body that relies principally on oxygen to metabolize

fats and sugar, both stored (liver and muscles) and free (in the bloodstream), to

produce energy. This is mostly used during endurance events and longer duration

exercise, such as running, cycling, or classes with “cardio” in the name. Literally, "with

oxygen." aerobic exercise is the body's process of producing energy with oxygen in the

bloodstream. By products are carbon dioxide and water (breathing and perspiration).

It's great for burning fat and strengthening your heart and lungs.

Afferent (af´er-ent) conveying or transmitting to.

Afferent neuron (noor´on) see sensory neuron.

Agility - the ability to change the body’s position quickly.

Agonist - also known as the prime mover, this refers to the muscle that contracts or

shortens to produce movement at a joint.

3

Allergens (al´er-jenz) antigens that evoke an allergic response rather than a normal

immune response.

Allergy (al´er-je) a state of hypersensitivity caused by exposure to allergens. It results in

the liberation of histamine and other molecules with histaminelike effects.

All-or-none principle the statement of the fact that muscle fibers of a motor unit

contract to their maximum extent when exposed to a stimulus of threshold strength.

Alveolar sacs (al-ve´o-lar) a cluster of alveoli that share a common chamber or central

atrium.

Alveolus (al-ve´o-lus) 1.an individual air capsule within the lung. The alveoli are the basic

functional units of respiration. 2.the socket that secures a tooth(tooth socket).

Anabolism (a-nab´o-liz´´em) a phase of metabolism involving chemical reactions within

cells that result in the production of larger molecules from smaller ones; specifically, the

synthesis of protein, glycogen, and fat.

Anaerobic - literally, "without oxygen." the metabolic system that produces energy

principally without oxygen, usually because the exercise intensity is such that the heart

and lungs can't get enough oxygen to the muscles. Involved mostly in shorter high

intensity efforts. Examples of anaerobic activities would include heavy weight training,

sprinting, or jumping. Anaerobic exercise creates a byproduct called lactate, which

builds up in the muscles and causes fatigue and a burning sensation.

Anaerobic respiration (an-a-ro´bik res´´pur-a´shun) a form of cell respiration involving the

conversion of glucose to lactic acid in which energy is obtained without the use of

molecular oxygen.

Anaerobic threshold - see lactate threshold.

Anal canal (a´nal) the terminal tubular portion of the large intestine that opens through

the anus of the GI tract.

Anaphylaxis (an´´a-fil-lak´sis) an unusually severe allergic reaction that can result in

cardiovascular shock and death.

Anastomosis (a-nas´to-mo´sis) an interconnecting aggregation of blood vessels or

nerves that form a network plexus.

Anatomical position (an´´a-tom´i-kal) an erect body stance with the eyes directed

forward, the arms at the sides, the palms of the hands facing interior, and the fingers

pointing straight down.

Anatomy (a-na tom ee) the branch of science concerned with the structure of the

body and the relationship of its organs.

Androgens (an´dro-jenz) steroids containing 18 carbons that have masculinizing effects;

primarily those hormones (such as testosterone) secreted by the testes, although weaker

androgens are also secreted by the adrenal cortex.

Anemia (a-ne´me-a) an abnormal reduction in the red blood cell count, hemoglobin

4

concentration, or hematocrit, or any combination of these measurements. This

condition is associated with a decreased ability of the blood to carry oxygen.

Angina pectoris (an-ji´na pek´tor-is) a thoracic pain, often referred to the left pectoral

and arm area, caused by myocardial ischemia.

Anions (an´i-onz) ions that are negatively charged, such as chloride, bicarbonate, and

phosphate.

Antagonist (an-tag´on-ist) refers to the muscle working to move the joint opposite of the

agonist, or that has to relax to allow the agonist to move the joint.

Antebrachium (an´te-bra´ke-um) the forearm.

Anterior (or ventral) toward the front; the opposite of posterior, or dorsal.

Antibodies (an´ti-bod´eez) immunoglobin proteins secreted by b lymphocytes that have

transformed into plasma cells. Antibodies are responsible for humoral immunity. Their

synthesis is induced by specific antigens, and they combine with these specific antigens

but not with unrelated antigens.

Anus (a´nus) the terminal opening of the gi tract.

Aorta (a-or´ta) the major systemic vessel of the arterial system of the body, emerging

from the left ventricle.

Aortic arch the superior left bend of the aorta between the ascending and descending

portions.

Apex (a´peks) the tip or pointed end of a conical structure.

Apneustic center (ap-noo´stik) a collection of nuclei (nerve cell bodies) in the brain stem

that participates in the rhythmic control of breathing.

Apocrine gland (ap´o-krin) a type of sweat gland that functions in evaporative cooling.

It may respond during periods of emotional stress.

Aponeurosis (ap´on-oo-ro´sis) a fibrous or membranous sheetlike tendon, found in the

abdominal wall as an attachment site for muscles.

Appendix a short pouch that attaches to the cecum in the GI tract.

Arm (brachium) the portion of the upper extremity from the shoulder to the elbow.

Arrector pili muscle (ah-rek´tor pih´le) the smooth muscle attached to a hair follicle that,

upon contraction, pulls the hair into a more vertical position, resulting in "goose bumps."

Arteriole (ar-tir´ee'ol) a minute arterial branch leading to a capilliary.

Arteriosclerosis (ar-tir´e-o-sler-ro´sis) any one of a group of diseases characterized by

thickening and hardening of the artery wall and in the narrowing of its lumen.

Arteriovenous anastomoses (ar-tir´e-o-ve´ns a-nas´´to-mo´s-eez) direct connections

5

between arteries and veins that bypass capillary beds.

Artery (ar´ter-ee) a blood vessel that carries blood away from the heart.

Arthrology (ar-throl´o-je) the scientific study of the structure and function of joints.

Articular cartilage (ar-tik´yu-lar kar´til-ij) a hyaline cartilaginous covering over the

articulating surface of the bones of synovial joints.

Articulation (ar-tik´´yu-la´shun) a joint.

Atherosclerosis (ath´´e-ro-sler-ro´sis) a common type of arteriosclerosis found in medium

and larger arteries in which raised areas within the tunica intima are formed from

smooth muscle cells, cholesterol, and other lipids. These plaques occlude arteries and

serve as sites for the formation of thrombi.

ATP adenosine triphosphate; the universal energy donor of the cell.

Atrioventricular bundle (a´´tre-o-ven-trik´yu-lar) a group of specialized cardiac fibers

that conduct impulses from the atrioventricular node to the ventricular muscles of the

heart; also called the bundle of HIS or AV bundle.

Atrioventricular node a microscopic aggregation of specialized cardiac fibers located

in the interatrial septum of the heart that are a part of the conduction system of the

heart; AV node.

Atrioventricular valve a cardiac valve located between an atrium and a ventricle of the

heart; AV valve.

Atrium (a´tre-um) either of the two superior chambers of the heart that receive venous

blood.

Atrophy (at´ro-fe) a gradual wasting away or decrease in the size of a tissue or an

organ. A loss of muscle tissue as a result of inactivity, trauma, or injury.

Auditory (aw´di-tor-e) pertaining to the structures of the ear associated with hearing.

Auditory tube a narrow canal that connects the middle ear chamber to the pharynx;

also called the eustachian canal.

Autonomic nervous system (aw´´to-nom´ik) the sympathetic and parasympathetic

portions of the nervous system that function to control the actions of the visceral organs

and skin and internal environment.

Axilla (ak-sil´a) the depressed hollow commonly called the armpit.

Axon (ak´son) the elongated process of a nerve cell that transmits an impulse away

from the cell body of a neuron.

B

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Ball-and-socket joint the most freely movable type of synovial joint (e.g., the shoulder or

hip joint).

Barbell - weights attached to a long bar which requires both hands to pick up.

Baroreceptor (bar´´o-re-sep´tor) a cluster of neuroreceptors stimulated by pressure

changes. Baroreceptors monitor blood pressure.

Basal metabolic rate (BMR) (ba´sal met´´a-bol´ik) the rate of metabolism (expressed as

oxygen consumption or heat production) under resting or basal conditions (14 to 18

hours after eating). The amount of calories you burn without the addition of physical

activity.

Belly the thickest circumference of a skeletal muscle.

Bicep the muscle running along the inside of the upper arm which bends your arm at

the elbow. Paddling a canoe (and a kayak, to some degree) exercises your biceps.

Bifurcate (bi´fur-k=at) forked; divided into two branches.

Bile a liver secretion that is stored and concentrated in the gallbladder and released

through the common bile duct into the duodenum. It is essential for the absorption of

fats.

Biomechanics the study of the mechanics of muscular activity .

Bipennate (bi-pen´=ate) denoting muscles that have a fiber architecture coursing

obliquely on both sides of a tendon.

Blood the fluid connective tissue that circulates through the cardiovascular system to

transport substances throughout the body.

Blood-brain barrier a specialized mechanism that inhibits the passage of certain

materials from the blood into brain tissue and cerebrospinal fluid.

Body fat the percentage of your body mass that is not composed of lean muscle,

water, bones or vital organs.

Body mass index (BMI) a calculation using height and weight to determine a rating of

underweight, normal, overweight, or obese.

Bodybuilding a sport that uses weight training and diet to focus on hypertrophy of the

muscles.

Bone a solid, rigid, ossified connective tissue forming an organ of the skeletal system.

Boot camp a circuit-style class using mostly bodyweight movements that has a military

theme and tone.

Bosu ball - a piece of equipment using half of a stability ball and a platform, designed

so both sides can be used as an unstable surface for training.

Brachial plexus (bra´ke-al plek´sus) a network of nerve fibers that arise from spinal nerves

7

C5-C8 and T1. Nerves arising from the brachial plexuses supply the upper extremities.

Bradycardia (brad´´i-kar´de-ia) a slow cardiac rate; fewer than 60 beats per minute.

Bradykinins (brad´´i-kin'inz) short polypeptides that stimulate vasodilation and other

cardiovascular changes.

Brain stem the portion of the brain consisting of the medulla oblongata, pons, and

midbrain.

Brain the enlarged superior portion of the central nervous system located in the cranial

cavity of the skull.

Bronchial tree (brong´ke-al) the bronchi and their branching bronchioles.

Bronchiole (brong´ke-ol) a small division of a bronchus within the lung.

Bronchus (brong´kus) a branch of the trachea that leads to a lung.

Buccal cavity (buk´al) the mouth or oral cavity.

Bursa (bur´sa) a saclike structure filled with synovial fluid. Bursae are located at friction

points, as around joints, over which tendons can slide without contacting bone.

Buttocks (but´oks) the rump or fleshy masses on the posterior aspect of the lower trunk,

formed primarily by the gluteal muscles.

C Cadence the beat, time or measure of rhythmic motion or activity such as pedaling a

bicycle. Your cadence is the speed of your pedaling.

Calisthenics various movements that involve using your own bodyweight as resistance.

Some examples include: jumping jacks, push-ups, or arm circles.

Calorie (kal´or-re) a unit of heat equal to the amount needed to raise the temperature

of one gram of water by 10 C.

Camp cyclic adenosine monophosphate; a second messenger in the action of many

hormones, including catecholamines, polypeptides, and glycoproteins. It serves to

mediate the effects of these hormones on their target cells.

Cancer a tumor characterized by abnormally rapid cell division and the loss of

specialized tissue characteristics. This term usually refers to malignant tumors.

Cancellous bone bone tissue with a latticelike structure; also called spongy bone.

Capillary (kap´il-lar´´e) a microscopic blood vessel that connects an arteriole and a

venule; the functional unit of the circulatory system.

Cardiac muscle (kar´de-ak) muscle of the heart, consisting of striated muscle cells.

8

These cells are interconnected into a mass called the myocardium.

Cardiac output the volume of blood pumped per minute by either the right or left

ventricle.

Cardiovascular relating to or involving the heart and blood vessels.

Cardiovascular training focuses on improving how the heart and lungs function. This

type of training focuses on local muscular endurance and can be also be classified as

aerobic training.

Carpus (kar´pus) the proximal portion of the hand that contains the eight carpal bones.

Cartilage (kar´ti-lij) a type of connective tissue with a solid elastic matrix.

Cartilaginous joint (kar´´til-laj´in-nus) a joint that lacks a joint cavity, permitting little

movement between the bones held together by cartilage.

Catabolism (ka-tab´o-liz-em) the metabolic breakdown of complex molecules into

simpler ones, often resulting in a release of energy.

Catecholamines (kat´´e-kol´a-meenz) a group of molecules including adrenaline

(epinephrine), noradrenaline (norepinephrine), l-dopa, and related molecules with

effects similar to those produced by activation of the sympathetic nervous system.

Cations (kat´i-onz) positively charged ions, such as sodium, potassium, calcium, and

magnesium.

Cell the structural and functional unit of an organism; the smallest structure capable of

performing all the functions necessary for life.

Cellular respiration (sel´yu-lar res´´pir-ra´shun) the energy-releasing metabolic pathways

in a cell that oxidize organic molecules such as glucose and fatty acids.

Central nervous system part of the nervous system consisting of the brain and the spinal

cord; CNS.

Cerebellum (ser´´e-bel´um) the portion of the brain concerned with the coordination of

skeletal muscle contraction. Part of the metencephalon, it consists of two hemispheres

and a central vermis.

Cerebrum (ser´ree-brum) the largest portion of the brain composed of the right and left

hemispheres.

Cervical (ser´vi-kal) pertaining to the neck or a necklike portion of an organ.

Chemoreceptor (ke´´mo-re-sep´tor) a neuroreceptor that is stimulated by the presence

of chemical molecules.

Chondrocytes (kon´dro-sytz) cartilage-forming cells.

Chordae tendineae (kor´de ten-din´e-e) chordlike tendinous bands that connect

papillary muscles to the leaflets of the atrioventricular valves within the ventricles of the

9

heart.

Chromosomes (kro´mo-s=omz) structures in the nucleus that contain the genes for

genetic expression.

Chyme (k=ime) the mass of partially digested food that passes from the pylorus of the

stomach into the duodenum of the small intestine.

Cilia (sil´e-a) microscopic hairlike processes that move in a wavelike manner on the

exposed surfaces of certain epithelial cells.

Circadian rhythms (ser´´ka-de´an) physiological changes that repeat at about 24-hour

intervals. These are often synchronized with changes in the external environment, such

as the day-night cycles.

Circuit training - this style of training involves performing a series of movements in a

particular order for a specific amount of time. The “circuit” can vary in number of

exercises, length of time you do the exercise, and time you rest. The goal is to burn

additional calories and to produce a conditioning effect.

Circumduction (ser´´kum-duk´shun) a movement of a body part that outlines a cone,

such that the distal end moves in a circle while the proximal portion remains relatively

stable.

CNS see central nervous system.

Coccygeal (kok-sij´e-al) pertaining to the region of the coccyx; the caudal termination

of the vertebral column.

Coelom (se´lom) the abdominal cavity.

Coenzyme (ko-en´z=ime) an organic molecule, usually derived from a water-soluble

vitamin, that combines with and activates specific enzyme proteins.

Colon (ko´lon) the first portion of the large intestine.

Compact bone tightly packed bone that is superficial to spongy bone and covered by

the periosteum; also called dense bone.

Concentric contraction the muscle contraction in which the muscle shortens in response

to an external load or resistance.

Conduction myofibers specialized large-diameter cardiac muscle fibers that conduct

electrical impulses from the AV bundle into the ventricular walls; also called purkinje

fibers.

Condyle (kon´dial) a rounded process at the end of a long bone that forms an

articulation.

Congenital (kon-jen´i-tal) present at the time of birth.

Congestive heart failure (kon-jes´tiv) the inability of the heart to deliver an adequate

blood flow as a result of heart disease or hypertension. This condition is associated with

10

breathlessness, salt and water retention, and edema.

Connective tissue one of the four basic tissue types within the body. It is a binding and

supportive tissue with abundant matrix.

Contralateral (kon´´tra-lat´er-al) taking place or originating in a corresponding part on

the opposite side of the body.

Cool-down slowing down at the end of a workout to allow your body temperature and

heart rate to decrease gradually. To aid the removal of lactic acid, hydrogen ions and

other waste products. For blood pressure to reduce slowly and for excess blood used

during exercise to be removed from working muscles to prevent blood pooling. To

transition the body back to its pre-workout state.

Core refers to the muscles that are located around and support the spine. When doing

core work, you directly involve the hip, lower back, and/or abdominal muscles.

Coronal plane (kor´o-nal) a plane that divides the body into anterior and posterior

portions; also called a frontal plane.

Coronary circulation (kor´o-nar´´e) the arterial and venous blood circulation to the wall

of the heart.

Coronary sinus a large venous channel on the posterior surface of the heart into which

the cardiac veins drain.

Cortex (kor´teks) 1.the outer layer of an internal organ or body structure, as of the kidney

or adrenal gland. 2. The convoluted layer of gray matter that covers the surface of

each cerebral hemisphere of the brain.

Corticosteroids (kor´´ti-ko-ster´oidz) steroid hormones of the adrenal cortex, consisting of

glucocorticoids (such as hydrocortisone) and mineralocortocoids (such as aldosterone).

Costal cartilage (kos´tal) the cartilage that connects the ribs to the sternum.

Cranial (kra´ne-al) pertaining to the cranium.

Cranium (kra´ne-um) the bones of the skull that encloses or supports the brain and the

organs of sight, hearing, and balance.

Creatine phosphate (kre´a-tin fos´f=at) an organic phosphate molecule in muscle cells

that serves as a source of high-energy phosphate for the synthesis of atp; also called

phosphocreatine.

Crest a thickened ridge of bone for the attachment of muscle.

Cross-training selecting alternate exercises or activities to compliment a specific goal or

sport. This training philosophy was developed with the idea of balancing out movement

patterns to improve overall results or performance. Mixing different activities into your

regular workout routine can help avoid overuse injuries and to prevent boredom.

Cycling, running and swimming are 3 common activities used to cross-train different

muscle groups.

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Cubital (koo´bi-tal) pertaining to the antebrachium. The cubital fossa is the anterior

aspect of the elbow joint.

D Defecation (def´´e-ka´shun) the elimination of feces from the rectum through the anal

canal and out the anus.

Deglutition (de´´gloo-tish´un) the act of swallowing.

Dehydration the abnormal depletion of body fluids, easily detected by dark,

concentrated urine. Prevented by drinking water before, during and after exercise.

When you are fully hydrated, urine is plentiful, pale and odorless.

Delayed Onset Muscle Soreness (DOMS) - when a change or increase in physical

activity or exercise occurs there is often a temporary muscular ache or discomfort that

follows. Usually felt within 24 to 48 hours, doms will decrease with adaptation and varies

by individual.

Deltoids or "delts" the triangular, 3-part muscles that wrap around the tops of the

shoulders. They allow you to raise your arms forward, backward and out to the sides,

and also rotate them inward and outward. Rowing, rock climbing and swimming work

the deltoids.

Dendrite (den´dr=ite) a nerve cell process that transmits impulses toward a neuron cell

body.

Dense bone see compact bone

Dermis (der´mis) the second, or deep, layer of skin beneath the epidermis.

Descending colon the segment of the large intestine that descends on the left side from

the level of the spleen to the level of the left iliac crest.

Diabetes mellitus (me-li´tus) the appearance of glucose in the urine due to the

presence of high plasma glucose concentrations, even in the fasting state. This disease

is caused by either lack of sufficient insulin secretion or inadequate responsiveness of the

target tissues to the effects of insulin.

Diaphragm (di´a-fram) a sheetlike dome of muscle and connective tissue that separates

the thoracic and abdominal cavities.

Diaphysis (di-af´i-sis) the shaft of a long bone.

Diarthrosis (di´´ar-thro´sis) a type of functionally classified joint in which the articulating

bones are freely movable; also called a synovial joint.

Diarthrotic joint - see synovial joint.

Diastole (di-as´to-le) the sequence of the cardiac cycle during which a heart chamber

12

wall is relaxed.

Diet the total amount and type of food you consume each day. The total number of

calories you consume each day.

Diffusion (di-foo´zhun) the net movement of molecules or ions from regions of higher to

regions of lower concentration.

Digestion the process by which larger molecules of food substance are broken down

mechanically and chemically into smaller molecules that can be absorbed.

Diploe (dip´lo-e) the spongy layer of bone positioned between the inner and outer

layers of compact bone.

Disaccharide (di-sak´a-ride) any of a class of double sugars; carbohydrates that yield

two simple sugars, or monosaccharides, upon hydrolysis.

Distal (dis´tal) away from the midline or origin; the opposite of proximal.

Diuretic (di´´yu-ret´ik) an agent that promotes the excretion of urine, thereby lowering

blood volume and pressure.

DNA deoxyribonucleic acid; composed of nucleotide bases and deoxyribose sugar. It is

found in all living cells and contains the genetic code.

Dopamine (do´pa-mee-n) a type of neurotransmitter in the central nervous system; also

is the precursor of norepinephrine, another neurotransmitter molecule.

Dorsal (dor´sal) pertaining to the back or posterior portion of a body part; the opposite

of ventral; also called posterior.

Dorsiflexion (dor´´si-flek´shun) movement at the ankle as the dorsum (the toe end) of the

foot is elevated.

Drop sets performing additional sets at a lower weight immediately, once you have

reached fatigue with the previous higher weight.

Dumbbell weights attached to a short bar that can be held in one hand. Often used in

pairs.

Duodenum (doo´´o-de´num) the first portion of the small intestine that leads from the

pylorus of the stomach to the jejunum.

Duration how long you perform a movement or activity.

Dynamic flexibility moving the joint through its full range of motion at varying speeds.

E Eccentric contraction the muscle contraction that refers to a lengthening of the muscle

fibres, in response to an external load or resistance, usually when lowering a weight or

13

load.

Eccrine gland (ek´rin) a sweat gland that functions in thermoregulation.

ECG see electrocardiogram.

Edema (e-de´ma) an excessive accumulation of fluid in the body tissues.

EEG see electroencephalogram.

Effector (e-fek´tor) an organ, such as a gland or muscle, that responds to a motor

stimulation.

Efferent (ef´er-ent) conveying away from the cns, center of an organ or structure.

Efferent neuron (noor´on) see motor neuron.

Elastic fibers (e-las´tik) protein strands that are found in certain connective tissue,

particularly ligaments, which have contractile properties.

Elbow the synovial joint between the humerus (brachium) and the forearm

(antebrachium).

Electrocardiogram (e-lek´´tro-kar´de-o-gram´´) a recording of the electrical activity that

accompanies the cardiac cycle; ECG.

Electroencephalogram (e-lek´´tro-en-sef´a-lo-gram) a recording of the brain-wave

patterns or electrical impulses of the brain from electrodes placed on the scalp; EEG.

Electrolytes (e-lek´tro-l=itz) ions and molecules that are able to ionize and thus carry an

electric current. The most common electrolytes in the plasma are na+, hco3-, and k+.

Electromyogram (e-lek´´tro-mi´o-gram) a recording of the electrical impulses or activity

of skeletal muscles using surface electrodes; EMG.

EMG see electromyogram.

Emphysema (em´´fi-se´ma) a lung disease in which the alveoli are destroyed and the

remaining alveoli become larger. It results in decreased vital capacity and increased

airway resistance.

Endergonic (en´´der-gon´ik) denoting a chemical reaction that requires the input of

energy from an external source in order to proceed.

Endocardium (en´´do-kar´de-um) the endothelial lining of the heart chambers and

valves.

Endochondral bone (en´´do-kon´dral) denoting bones that develop as hyaline cartilage

models first and that are then ossified.

Endocrine gland (en´do-krin) a ductless, hormone-producing gland that is part of the

endocrine system.

14

Endomysium (en´´do-mis´e-um) the connective tissue sheath that surrounds each

skeletal muscle fiber, separating the muscle cells from one another.

Endoneurium (en´´do-nyoo´re-um) the connective tissue sheath that surrounds each

nerve fiber, separating the nerve fibers one from another within a nerve.

Endorphins (en-dor´finz) a group of endogenous opiate molecules that may act as a

natural analgesic.

Endurance the extent of one’s ability to maintain a level of performance for an

extended amount of time without fatigue.

Enteric (en-ter´ik) the term referring to the small intestine.

Entropy (en´tro-pe) a measure of the degree of disorder in a system, entropy increases

whenever energy is transformed. The energy of a system that is not available to perform

work.

Enzyme (en´z=im) a protein catalyst that increases the rate of specific chemical

reactions.

Epicardium (ep´´i-kar´de-um) a thin, outer layer of the heart; also called the visceral

pericardium.

Epicondyle (ep´´i-kon´dial) a projection of bone above a condyle.

Epidermis (ep´´i-der´mis) the outermost layer of the skin, composed of several stratified

squamous epithelial layers.

Epiglottis (ep´´i-glot´is) a leaflike structure positioned on top of the larynx. It covers the

glottis during swallowing.

Epimysium (ep´´i-mis´e-um) a fibrous outer sheath of connective tissue surrounding a

skeletal muscle.

Epinephrine (ep´´in-nef´rin) a hormone secreted from the adrenal medulla resulting in

actions similar to those resulting from sympathetic nervous system stimulation; also called

adrenaline.

Epineurium (ep´´in-nyoo´re-um) a fibrous outer sheath of connective tissue surrounding

a nerve.

Epiphyseal plate (ep´´i-fiz´e-al) a hyaline cartilaginous layer located between the

epiphysis and diaphysis of a long bone. It functions as a longitudinal growing region.

Epiphysis (e-pif´i-sis) the end segment of a long bone, separated from the diaphysis

early in life by an epiphyseal plate but later becoming part of the larger bone.

Epithelial tissue (ep´´i-the´le-al) one of the four basic tissue types; the type of tissue that

covers or lines all exposed body surfaces.

Erythrocyte (e-rith´ro-si=t) a red blood cell.

15

Esophagus (a-sof´ua-gus) a tubular portion of the gi tract that leads from the pharynx to

the stomach as it passes through the thoracic cavity.

Essential Amino Acids those eight (of twenty) amino acids in adults, or nine amino acids

in children, that cannot be made by the human body; therefore, they must be obtained

in the diet.

Estrogens (ees´tro-jenz) any of several female sex hormones secreted from the ovarian

(graafian) follicle.

Etiology (e´´te-ol´o-je) the study of cause, especially of disease, including the origin and

what pathogens, if any, are involved.

Eversion (e-ver´zhun) a movement of the foot in which the sole is turned outward. Also

calle pronation.

Exercise variables - these are used as measurements to track and manipulate your

exercise program based on your individual goals. Primary exercise variables are:

Frequency, Intensity, Time (or duration) and Type.

Exergonic (ek´´ser-gon´ik) denoting chemical reactions that liberate energy.

Expiration (eks´´pi-ra´shun) the process of expelling air from the lungs through breathing

out; also called exhalation.

Extension (ek-sten´shun) a movement that increases the angle between parts of a joint.

Extensor a muscle that, upon contraction, increases the angle of a joint.

External (superficial) located on or toward the surface.

External obliques - muscles running diagonally downward and inward from the lower ribs

to the pelvis that allow you to bend forward and twist at the waist. These lie on top of

the internal obliques.

Exteroceptors (ek´´ste-ro-sep´torz) sensory receptors that are sensitive to changes in the

external environment (as opposed to interoceptors).

Extrinsic (eks-trin´sik) pertaining to an outside or external origin.

F Face 1.the anterior aspect of the head not supporting or covering the brain. The

exposed surface of a structure.

Facet (fas´et) a small, smooth surface of a bone where articulation occurs.

Fartlek swedish for "speed play," a type of loosely structured interval training for runners,

cyclists, etc. It combines high-intensity segments with your regular training pace in order

to build strength and speed.

16

Fascia (fash´e-a) a tough sheet of fibrous tissue binding the skin to underlying muscles or

supporting and separating muscles.

Fasciculus (fa-sik´yuu-lus) a small bundle of muscle or nerve fibers.

Fast twitch muscle fibers due to their fast contraction rate and low resistance to fatigue,

these fibers are useful in anaerobic activities like sprinting or exercise that are high in

intensity and short in duration. These fast twitch fibers are further divided into type iia,

with slighter higher resistance to fatigue and fast contraction, and type iib, used for

maximal contractions.

Fauces (faw´s=ez) the passageway between the mouth and the pharynx.

Fibrillation (fib´´ri-la´shun) a condition of cardiac muscle characterized electrically by

random and continuously changing patterns of electrical activity and resulting in the

inability of the myocardium to contract as a unit and pump blood. It can be fatal if it

occurs in the ventricles.

Fibroblast (fi´bro-blast) an elongated connective tissue cell with cytoplasmic extensions

that is capable of forming collagenous fibers or elastic fibers.

Fibrous joint (fi´brus) a type of articulation bound by fibrous connective tissue that allows

little or no movement (e.g. a syndesmosis).

FITT principle - a formula in which each letter represents a factor important for

determining the correct amount of physical activity, F=Frequency, I=Intensity, T=Time,

T=Type.

Flexibility every joint in the body has a particular range of motion. The amount of

movement is measured in degrees and can vary from person to person depending on

genetics, activity, and lifestyle. This can be increased or maintained with appropriate

stretching.

Flexion (flek´shun) a movement that decreases the angle between parts of a joint.

Flexor (flek´sor) a muscle that decreases the angle of a joint when it contracts.

Foot the terminal portion of the lower extremity, consisting of the tarsal bones,

metatarsal bones, and phalanges.

Foramen (for-ra´men), pl. Foramina an opening in an anatomical structure, usually in a

bone, for the passage of a blood vessel or a nerve.

Force literally, force equals mass times acceleration. The amount of force that is

produced is determined by muscle fiber type, length, and tension. In order to increase

the amount of force generated, you either need to increase the amount of weight or lift

the same weight at a faster speed.

Forced reps reps that are performed after the lifter has reached the point of fatigue.

These reps are performed with the assistance of a spotter or lifting partner.

Forearm the portion of the upper extremity between the elbow and the wrist; also called

17

the antebrachium.

Fossa (foss´a) a depressed area, usually on a bone.

Free weights weights not attached to a machine nor driven by cables or chains. Barbells

and dumbbells, kettlebells and weight plates are examples of free weights.

Frontal 1.pertaining to the region of the forehead. 2. A plane through the body, dividing

the body into anterior and posterior portions; also called the coronal plane.

Frontal plane (fron´tal) a plane that divides the body into anterior and posterior portions;

also called a coronal plane.

Functional training also known as integrated training, “functional” exercises incorporate

movements that will enhance your ability to perform daily activities, or a specific sport or

activity. The focus of this style of training is typically moving efficiently and with agility or

power, rather than emphasizing muscular gains.

Frequency how often you do the activity or exercise each week.

G Gallbladder a pouchlike organ attached to the underside of the liver in which bile

secreted by the liver is stored and concentrated.

Ganglion (gang´gle-on) an aggregation of nerve cell bodies occurring outside the

central nervous system.

Gastrointestinal tract (gi tract) (gas´´tro-in-tes´ti-nal) the portion of the digestive tract

that includes the stomach and the small and large intestines.

Gland an organ that produces a specific substance or secretion, such as a hormone.

Gliding joint a type of synovial joint in which the articular surfaces are flat, permitting

only side-to-side and back-and-forth movements.

Glucagon (gloo´kua-gon) a polypeptide hormone secreted by the alpha cells of the

pancreatic islets. It acts primarily on the liver to promote glycogenolysis and raise blood

glucose levels.

Glucocorticoids (gloo´´ko-kor´ti-koidz) steroid hormones secreted by the adrenal cortex

(corticosteroids). They affect the metabolism of glucose, protein, and fat and also have

anti-inflammatory and immunosuppressive effects. The major glucocorticoid in humans

is hydrocortisone (cortisol).

Gluconeogenesis (gloo´´ko-ne´´o-jen´i-sis) the formation of glucose from

noncarbohydrate molecules, such as amino acids and lactic acid.

Gluteus Maximus, Medius and Minimus or "glutes" - the 3 muscles of the buttocks and

hips that extend your thighs backward and to the side (abduction) and rotate your legs

at the hips. Walking, running and climbing all work the gluteus maximus. Side

18

movements such as skating or dance also work the abductors/gluteal muscles.

Glycerol (glis´e-rol) a 3-carbon alcohol that serves as a building block of fats.

Glycogen (gli´ko-jen) a polysaccharide of glucose, sometimes called animal starch.

Primarily stored in the liver and skeletal muscles. Similar to plant starch in composition,

glycogen contains more highly branched chains of glucose subunits than does plant

starch.

Glycogenesis (gli´´ko-jen´i-sis) the formation of glycogen from glucose.

Glycogenolysis (gli´´ko-je-no'li-sis) the hydrolysis of glycogen to glucose 1-phosphate,

which can be converted to glucose 6-phosphate, which then may be oxidized via

glycolysis or (in the liver) converted to free glucose.

Glycolysis (gli´´kol´i-sis) the metabolic pathway that converts glucose to pyruvic acid;

the final products are two molecules of pyruvic acid and two molecules of reduced

NAD, with a net gain of two ATP molecules. In anaerobic respiration, the reduced NAD is

oxidized by the conversion of pyruvic acid to lactic acid. In aerobic respiration, pyruvic

acid enters the krebs cycle in mitochondria and reduced NAD is ultimately oxidized to

yield water.

Goal the desired result of your training.

Golgi Tendon Organ (GTO) a sensory receptor found near the junction of tendons and

muscles.

Growth hormone a hormone secreted by the anterior pituitary that stimulates growth of

the skeleton and soft tissues during the growing years and that influences the

metabolism of protein, carbohydrate, and fat throughout life.

Gut the gi tract or a portion thereof.

H Hamstrings the group of 3 muscles on the back of your thighs that runs from the lower

part of the pelvis to just below the knees. They allow you to bend your knees and

straighten your legs at the hips. Climbing, hiking uphill, running and cycling all work the

hamstrings.

Hand the terminal portion of the upper extremity, containing the carpal bones,

metacarpal bones, and phalanges.

Head the uppermost portion of a human that contains the brain and major sense

organs.

Heart a four-chambered, muscular pumping organ positioned in the thoracic cavity,

slightly to the left of midline.

Heart murmur an auscultatory sound of cardiac or vascular origin, usually caused by an

abnormal flow of blood in the heart as a result of structural defects of the valves or

19

septum.

Heme (heem) the iron-containing red pigment that, together with the protein globin,

forms hemoglobin.

Hemoglobin (he´mo-glo´´bin) the pigment of red blood cells constituting about 33% of

the cell volume that transports oxygen and carbon dioxide.

Hemopoiesis (hem´´o-poi-e´sis) the production of red blood cells.

Hepatic portal circulation the return of venous blood from the digestive organs and

spleen through a capillary network within the liver before draining into the heart.

High-density lipoproteins (HDLs) (lip´´o-pro´te-nz) combinations of lipids and proteins that

migrate rapidly to the bottom of a test tube during centrifugation. HDLs are carrier

proteins for lipids, such as cholesterol, that appear to offer some protection from

atherosclerosis.

Hinge joint a type of synovial articulation characterized by a convex surface of one

bone fitting into a concave surface of another such that movement is confined to one

plane, as in the knee or interphalangeal joint.

Homeostasis (ho´´me-o-sta´sis) the dynamic constancy of the internal environment, the

maintenance of which is the principal function of physiological regulatory mechanisms.

The concept of homeostasis provides a framework for understanding most physiological

processes.

Horizontal plane or transverse plane a directional plane that divides the body, organ, or

appendage into superior and inferior or proximal and distal portions.

Hormone (hor´m=on) a chemical substance produced in an endocrine gland and

secreted into the bloodstream to cause an effect in a specific target organ.

Hyaline cartilage (hi´a-l=in) a cartilage with a homogeneous matrix. It is the most

common type, occurring at the articular ends of bones, in the trachea, and within the

nose. Most of the bones in the body are formed from hyaline cartilage.

Hydrocortisone (hi´´dro-kor´ti-s=on) the principal corticosteroid hormone secreted by the

adrenal cortex, with glucocorticoid action; also called cortisol.

Hydrophilic (hi´´dro-fil´ik) denoting a substance that readily absorbs water; literally,

"water loving."

Hydrophobic (hi´´dro-fo´bik) denoting a substance that repels, and that is repelled by,

water; "water fearing."

Hyperextension (hi´´per-ek-sten´shun) extension beyond the normal anatomical position

or 180 degrees.

Hyperglycemia (hi´´per-gli-se´me-ia) an abnormally increased concentration of glucose

in the blood.

20

Hypertension (hi´´per-ten´shun) elevated or excessive blood pressure.

Hypertonic (hi´´per-ton´ik) denoting a solution with a greater solute concentration and

thus a greater osmotic pressure than plasma.

Hypertrophy (hi´´per´tro-fe) an increase in the cross-sectional size of a muscle cell, which

also translates into an increase in strength. Also, growth of an organ due to an increase

in the size of its cells (in contrast to hyperplasia).

Hypothalamus (hi´´po-thal´a-mus) a portion of the forebrain within the diencephalon

that lies below the thalamus, where it functions as an autonomic nerve center and

regulates the pituitary gland.

Hypoxemia (hi´´pok-se´me-ia) a low oxygen concentration of the arterial blood.

I Ileum (il´e-um) the terminal portion of the small intestine between the jejunum and

cecum.

Immunisation (im´´yuu-ni-za´shun) the process of increasing one's resistance to

pathogens. In active immunity a person is injected with antigens that stimulate the

development of clones of specific B or T lymphocytes; in passive immunity a person is

injected with antibodies produced by another organism.

In vitro (in ve´tro) occurring outside the body, in a test tube or other artificial

environment.

In vivo (in ve´vo) occurring within the body.

Inferior vena cava (ve´na ka´va) a large systemic vein that collects blood from the body

regions inferior to the level of the heart and returns it to the right atrium.

Ingestion (in-jes´chun) the process of taking food or liquid into the body by way of the

oral cavity.

Inguinal (ing´gwi-nal) pertaining to the groin region.

Inguinal canal the circular passageway in the abdominal wall through which a testis

descends into the scrotum.

Insertion the more movable attachment of a muscle, usually more distal.

Inspiration (in´´spi-ra´shun) the act of breathing air into the alveoli of the lungs; also

called inhalation.

Insulin (in´su-lin) a polypeptide hormone secreted by the beta cells of the pancreatic

islets of the pancreas, which promotes the anabolism of carbohydrates, fat, and protein.

Insulin acts to promote the cellular uptake of blood glucose and, therefore, to lower the

blood glucose concentration; insulin deficiency results in hyperglycemia and diabetes

21

mellitus.

Integument (in-teg´yoo-ment) the skin; the largest organ of the body.

Intensity a measure of how hard you are working during exercise. Some examples of

how this can be measured include using a percentage of VO₂ max, one rep max, heart

rate, or RPE (rate of perceived exertion).

Internal (deep) toward the center, away from the surface of the body.

Internal obliques muscles that run upward and inward from the hip bones to the lower

ribs, allowing you to rotate and bend at the waist. These are located underneath the

external obliques. These muscles are used when you use twisting movements ie paddle

a kayak.

Interval training alternates periods of high intensity with low intensity work or rest. This

style has been found more effective for fat loss and increasing fitness, than maintaining

a steady state of intensity.

Intervals speed workouts, performed on any C.V. equipment or modality, often run on a

track, with distances and target paces decided before you run. They typically consist of

relatively short sprints of 20-60 seconds interspersed with rest periods of slower activity.

The times are split into ratios ie 1:1, 1:2, 1:3 of time or distance depending on individual

fitness or goals.

Intervertebral disc (in´´ter-ver´te-bral) a pad of fibrocartilage located between the

bodies of adjacent vertebrae.

Intrinsic (in-trin´zik) situated within or pertaining to internal origin.

Inversion (in-ver´zhun) a movement of the foot in which the sole is turned inward.

Ion (i´on) an atom or group of atoms that has either lost or gained electrons and thus

has a net positive or a net negative charge.

Ionization (i-on-i-za´shun) the dissociation of a solute to form ions.

Ipsilateral (ip´´si-lat´er-al) on the same side (as opposed to contralateral).

Ischemia (i-ske´me-ia) a rate of blood flow to an organ that is inadequate to supply

sufficient oxygen and maintain aerobic respiration in that organ.

Isometric contraction (i´´so-met´rik) muscle contraction in which there is no appreciable

shortening of the muscle. During this muscle contraction there is no length change or

movement in the muscle because the force applied matches the load.

Isotonic contraction (i´´so-ton´ik) muscle contraction in which the muscle shortens in

length and maintains approximately the same amount of tension throughout the

shortening process.

Isometrics exercise or a system of exercises in which opposing muscles are so

contracted that there is little shortening but great increase in tone of muscle fibers

involved. In certain populations this can raise blood pressure. It is the way most postural

22

muscles work.

Isotonic solution a solution having the same total solute concentration, osmolality, and

osmotic pressure as the solution with which it is compared; a solution with the same

solute concentration and osmotic pressure as plasma.

Isthmus (is´mus) a narrow neck or portion of tissue connecting two structures.

J Joint a connection of two or more bones.

Joint capsule the fibrous tissue that encloses the joint cavity of a synovial joint.

K Keratin (ker´a-tin) an insoluble protein present in the epidermis and in epidermal

derivatives, such as hair and nails.

Ketoacidosis (ke´´to-a-si-do´sis) a type of metabolic acidosis resulting from the excessive

production of ketone bodies, as in diabetes mellitus. Produced as a result of the

breakdown of fatty acids and proteins for energy usage in the absence of

carbohydrates.

Ketogenesis (ke´´to-jen´i-sis) the production of ketone bodies.

Ketone bodies (ke´´to=n) the substances derived from fatty acids via acetyl coenzyme

A in the liver; namely, acetone, acetoacetic acid, and b-hydroxybutyric acid. Ketone

bodies are oxidized by skeletal muscles for energy.

Ketosis (ke-to´sis) an abnormal elevation in the blood concentration of ketone bodies

that does not necessarily produce acidosis.

Kettlebell a weight where the handle is connected above the center, allowing for

movements that a traditional dumbbell does not allow.

Kidney (kid´ne) one of a pair of organs of the urinary system that contains nephrons and

that filters wastes from the blood in the formation of urine.

Kilocalorie (kil´o-kal´´o-re) a unit of measurement equal to 1000 calories, which are units

of heat (a calorie is the amount of heat (energy) required to raise the temperature of 1

kilogram of water by 10 c). In nutrition, the kilocalorie is called a calorie (calorie).

Kinesiology (ki-ne´´se-ol´o-je) the study of the principles of mechanics and anatomy in

relation to human movement.

Knee a region in the lower extremity between the thigh and the leg that contains a

synovial hinge joint.

23

Krebs cycle (krebz) a cyclic metabolic pathway in the matrix of mitochondria by which

the acetic acid part of acetyl COA is oxidized and substrates provided for reactions that

are coupled to the formation of ATP.

L Lactate threshold the point at which more lactic acid is produced than the body is able

to process. At this point, lactic acid begins to build up in the blood stream. Lactate

threshold is an important measure for endurance sports and can be greatly increased

with training.

Lactation (lak-ta´shun) the production and secretion of milk by the mammary glands.

Lactic acid a by-product of anaerobic (or high-intensity) exercise, believed to

contribute to the fatigue of working muscles. In actuality, lactic acid quickly breaks

down into lactate, which can to some degree, be re-used as fuel by muscles that

continue to work, and a positively-charged hydrogen ion, which contributes to the

acidity of the blood.

Lactose (lak´t=os) milk sugar; a disaccharide of glucose and galactose.

Lactose intolerance a disorder resulting in the inability to digest lactose because of a

deficiency of the enzyme lactase. Symptoms include bloating, intestinal gas, nausea,

diarrhea, and cramps.

Lamina (lam´i-na) a thin plate of bone that extends superiorly from the body of a

vertebra to form either side of the arch of a vertebra.

Large intestine the last major portion of the GI tract, consisting of the cecum, colon,

rectum, and anal canal.

Laryngopharynx (la-ring´´go-far´ingks) the inferior or lower portion of the pharynx in

contact with the larynx.

Larynx (lar´ingks) the structure located between the pharynx and trachea that houses

the vocal cords; commonly called the voice box.

Lateral (lat´er-al) pertaining to the side; farther from the centre or midplane.

Latissimus dorsi or "lats" the pair of fan-shaped muscles across your middle and lower

back that attach the arms to the spine. They work to pull your arms down and back,

and give you good posture when they are toned. Pulling movements, rock climbing,

swimming and rowing all use these muscles.

Lean tissue any tissue that is not made of fat, including muscle and its surrounding

connective tissue, bone, blood and organs.

Leukocyte (loo´ko-s=it) a white blood cell; variant spelling, leucocyte.

Ligament (lig´a-ment) a tough cord or fibrous band of connective tissue that binds bone

to bone to strengthen and provide flexibility to a joint. A flexible, slightly-elastic tissue that

24

connects bone to bone. For example, the anterior cruciate ligament (ACL) of the knee

connects the kneecap to the femur (thigh) and the tibia (shin). Ligament injuries can be

sprains or tears. It also may support viscera.

Linea alba (lin´e-a al´ba) a vertical fibrous band extending down the anterior medial

portion of the abdominal wall.

Lipogenesis (lip´´o-jen´e-sis) the formation of fat or triglycerides.

Lipolysis (li-pol´i-sis) the hydrolysis of triglycerides into free fatty acids and glycerol.

Liver a large visceral organ inferior to the diaphragm in the right hypochondriac region.

The liver detoxifies the blood and modifies the blood plasma concentration of glucose,

triglycerides, ketone bodies, and proteins.

Low-density lipoproteins (LDLs) (lip´´o-pro´te-inz) plasma proteins that transport

triglycerides and cholesterol. They are believed to contribute to arteriosclerosis.

Lower extremity a lower appendage, including the hip, thigh, knee, leg, and foot.

Lumbar (lum´bar) pertaining to the region of the lower back and loins.

Lung one of the two major organs of respiration positioned within the thoracic cavity on

either side of the mediastinum.

Lymph (limf) a clear, plasmalike fluid that flows through lymphatic vessels.

Lymph node a small, ovoid mass of reticular tissue located along the course of lymph

vessels.

Lymphatic system (lim-fat´ik) the lymphatic vessels and lymph nodes.

Lymphocyte (lim´fo-si=t) a type of white blood cell characterized by agranular

cytoplasm. Lymphocytes usually constitute about 20% to 25% of the white blood cell

count.

Lymphokines (lim´fo-k=ins) a group of chemicals released from T cells that contribute to

cell-mediated immunity.

M Macrocycle the “big picture,” identifies the length of the entire training period, and can

include three types of phases: preparation, competition, and transition. Traditionally

used in the context of sports, this refers to a training year but can be defined in months

or years. The three phases will be broken down into mesocyles.

Macromolecules (mak´´ro-mol´i-kuelz) large molecules; a term that usually refers to

protein, RNA, and DNA.

Mammary gland (mam´er-e) the gland of the female breast responsible for lactation

25

and nourishment of the young.

Marrow (mar´o) the soft connective tissue found within the inner cavity of certain bones

that produces red blood cells.

Mastication (mas´´ti-ka´shun) the chewing of food.

Maximal oxygen uptake the maximum amount of oxygen (in volume) that can be

consumed by the body (per unit of time) during heavy exercise. VO2max

Mechanoreceptor (mek´´a-no-re-sep´tor) a sensory receptor that responds to a

mechanical stimulus.

Medial (me´de-al) toward or closer to the midplane of the body.

Mediastinum (me´´de-a-sti´num) the partition in the center of the thorax between the

two pleural cavities.

Medicine ball a weighted ball used to add resistance to dynamic movements or as an

alternate modality for some exercises. The size, material (vinyl, rubber, leather, or cloth),

and weight (some measure in kilograms and some in pounds) will vary by company.

Medulla (me-dul´a) the center portion of an organ.

Medullary cavity (med´ull-er´´e) the hollow core of the diaphysis of a long bone in which

marrow is found.

Melanin (mel´a-nin) a dark pigment found within the epidermis or epidermal derivatives

of the skin.

Membrane potential the potential difference or voltage that exists between the inner

and outer sides of a cell membrane. It exists in all cells but is capable of being changed

by excitable cells (neurons and muscle cells).

Membranous bone (mem´bra-nus) bone that forms from membranous connective tissue

rather than from cartilage.

Menisci (me-nis´ki) wedge-shaped fibrocartilages in certain synovial joints.

Mesocycle - these are phases of the training year that last two to six weeks. Each phase

has a specific training goal and is broken down into weekly segments or microcycles.

Metabolism (me-tab´o-liz-em) the sum total of the chemical changes that occur. This

refers to all of the chemical reactions occurring in our bodies to perform the necessary

functions to live and reproduce.

Metacarpus (met´´a-kar´pus) the region of the hand between the wrist and the

phalanges, including the five metacarpal bones that support the palm of the hand.

Metarteriole (met´´ar-tir´e-=ol) a small blood vessel that emerges from an arteriole,

passes through a capillary network, and empties into a venule.

Metatarsus (met´´a-tar´sus) the region of the foot between the ankle and the phalanges

26

that includes the five metatarsal bones.

Microcycle weekly training plans that are designed according to the training goal of

the mesocycle.

Midsagittal plane (mid-saj´i-tal) a plane that divides the body into equal right and left

halves; also called the median plane or midplane.

Mineralocorticoids (min´´er-al-o-kor´ti-koidz) steroid hormones of the adrenal cortex

(corticosteroids) that regulate electrolyte balance.

Mitochondria (mi´´to-kon´dre-a) sing. Mitochondrion - cytoplasmic organelles that serve

as sites for the production of most of the cellular energy; the so-called powerhouses of

the cell.

Mitosis (mi-to´sis) the process of cell division that results in two identical daughter cells,

containing the same number of chromosomes.

Mitral valve (mi´tral) the left atrioventricular heart valve; also called the bicuspid valve.

Mixed nerve a nerve that contains both motor and sensory nerve fibers.

Mobility refers to an individual’s quality of movement. In addition to flexibility, many

coaches and trainers focus on drills or warm-ups that feature mobility in order to

produce a greater performance.

Modality a term used to describe the specific tool you use to perform an exercise. The

type of modality used can reflect preference, modification, progression, or a desired

training result. For example, a squat can be performed using dumbbells, a medicine

ball, or standing on a ball, to name a few.

Mole (m=ol) the number of grams of a chemical that is equal to its formula weight

(atomic weight for an element or molecular weight for a compound).

Monosaccharide (mon´´o-sak´a-r=id) the monomer of the more complex

carbohydrates, examples of which include glucose, fructose, and galactose; also called

a simple sugar.

Motor nerve a nerve composed of motor nerve fibers.

Motor neuron (noor´on) a nerve cell that conducts action potentials away from the

central nervous system and innervates effector organs (muscle and glands). It forms the

anterior roots of the spinal nerves; also called an efferent neuron.

Motor unit a single motor neuron and the muscle fibers it innervates.

Mucous membrane a thin sheet consisting of layers of visceral organs that include the

lining epithelium, submucosal connective tissue, and (in some cases) a thin layer of

smooth muscle (the muscularis mucosa).

Muscle (mus´el) a major type of tissue adapted to contract. The three kinds of muscle

are cardiac, smooth, and skeletal.

27

Muscle spindles sensory organs within skeletal muscles composed of intrafusal fibers.

They are sensitive to muscle stretch and provide a length detector within muscles.

Myelin (mi´e-lin) a lipoprotein material that forms a sheathlike covering around nerve

fibers.

Myelin sheath a sheath surrounding axons formed by successive wrappings of a

neuroglial cell membrane. Myelin sheaths are formed by neurolemmocytes in the

peripheral nervous system and by oligodendrocytes within the central nervous system.

Myocardial infarction (mi´´o-kar´de-al in-fark´shun) an area of necrotic (dead) tissue in

the myocardium that is filled in by scar (connective) tissue.

Myocardium (mi´´o-kar´de-um) the cardiac muscle layer of the heart.

Myofibril (mi´´o-fi´bril) a bundle of contractile fibers within muscle cells.

Myogenic (mi´´o-jen´ik) originating within muscle cells; used to describe self-excitation

by cardiac and smooth muscle cells.

Myoglobin (mi´´o-glo´bin) a molecule composed of globin protein and heme pigment.

It is related to hemoglobin but contains only one subunit (instead of the four in

hemoglobin) and is found in skeletal and cardiac muscle cells where it serves to store

oxygen.

Myogram (mi´o-gram) a recording of electrical activity within a muscle.

Myology (mi-ol´o-je) the science or study of muscle structure and function.

Myosin (mi´o-sin) a thick myofilament protein that together with actin causes muscle

contraction.

N NAD nicotinamide adenine dinucleotide; a coenzyme derived from niacin that helps to

transport electrons from the krebs cycle to the electron-transport chain within

mitochondria.

Nasal cavity (na´zal) a mucosa-lined space above the oral cavity, divided by a nasal

septum. It is the first chamber of the respiratory system.

Neck 1.any constricted portion, such as the neck of an organ. 2. the cervical region of

the body between the head and thorax.

Necrosis (ne-kro´sis) cellular death or tissue death due to disease or trauma.

Negative feedback a mechanism in the body for maintaining a state of internal

constancy, or homeostasis; effectors are activated by changes in the internal

environment, and the actions of the effectors serve to counteract these changes and

maintain a state of balance.

28

Nerve a bundle of nerve fibers outside the central nervous system.

Neuron (noor´on) the structural and functional unit of the nervous system, composed of

a cell body, dendrites, and an axon; also called a nerve cell.

Neurotransmitter (noor´´o-trans´mit-er) a chemical contained in synaptic vesicles in

nerve endings that is released into the synaptic cleft, where it stimulates the production

of either excitatory or inhibitory postsynaptic potentials.

Nexus (nek´sus) a bond between members of a group; the type of bonds present in

single-unit smooth muscles.

Noradrenaline (nor´´ad-ren-a´lin) (aka norepinephrine) a catecholamine released as a

neurotransmitter from postganglionic sympathetic nerve endings and as a hormone

(together with adrenaline/epinephrine) from the adrenal medulla.

Nucleus (noo´kle-us) a spheroid body within a cell that contains the genetic factors of

the cell.

Nutrient related to metabolism, this refers to various chemicals that we must consume in

order to live and grow.

O Obese (o-b=es´) excessively fat.

Olfactory (ol-fak´to-re) pertaining to the sense of smell.

Olympic weightlifting a sport controlled by the International Weightlifting Federation that

focuses on the ability to perform competition lifts at a maximal weight. Competition lifts

include the snatch and the clean and jerk. These specific lifts and their preparatory lifts

are often used by athletes to develop maximal force production.

Oncology (on-kol´o-je) the study of tumors.

Optic (op´tik) pertaining to the eye.

Oral pertaining to the mouth.

Organ a structure consisting of two or more tissues that performs a specific function.

Organelle (or´´ga-nel´) a minute living structure within a cell with a specific function.

Organism an individual living creature.

Orifice (or´i-fis) an opening into a body cavity or tube.

Origin the place of muscle attachment - usually the more stationary point or the

proximal bone; opposite the insertion.

Osmolality (oz´´mo-lal´i-te) a measure of the total concentration of a solution; the

29

number of moles of solute per kilogram of solvent.

Osmoreceptors (oz´´mo-re-cep´torz) sensory neurons that respond to changes in the

osmotic pressure of the surrounding fluid.

Osmosis (oz-mo´sis) the passage of solvent (water) from a more dilute to a more

concentrated solution through a membrane that is more permeable to water than to

the solute.

Osmotic pressure (oz-mot´ik) a measure of the tendency of a solution to gain water by

osmosis when separated by a membrane from pure water. Directly related to the

osmolality of the solution, it is the pressure required to just prevent osmosis.

Osseous tissue (os´e-us) bone tissue.

Ossification (os´´i-fi-ka´shun) the process of bone tissue formation.

Osteoblast (os´te-o-blast) a bone-forming cell.

Osteoclast (os´te-o-klast) a cell that causes erosion and resorption of bone tissue.

Osteocyte (os´te-o-s=it) a mature bone cell.

Osteology (os´´te-ol´o-je) the study of the structure and function of bone and the entire

skeleton.

Osteomalacia (os´´te-o-ma-la´shia) softening of bones due to a deficiency of vitamin D

and calcium.

Osteoporosis (os´´te-o-po-ro´sis) demineralization of bone, seen most commonly in

postmenopausal women and patients who are inactive or paralyzed. It may be

accompanied by pain, loss of stature, and other deformities and fractures.

Overload principle describes the importance of increasing the stress to the muscle in

order to see increases in either muscular strength or endurance.

Overtraining a general label used to describe physical or mental effects that occur due

to a lack of proper rest or recovery. Typical symptoms include but are not limited to:

increased fatigue, decreased performance, soreness, and irritability.

Oxidative phosphorylation (ok´´si-da´tiv fos´´for-i-la´shun) the formation of ATP using

energy derived from electron transport to oxygen. It occurs in the mitochondria.

P Pacemaker (p=as´ma´´ker) a group of cells that has the fastest spontaneous rate of

depolarization and contraction in a mass of electrically coupled cells; in the heart, this is

the sinoatrial, or SA, node. An electronic implant that performs a similar function.

Palate (pal´at) the roof of the oral cavity.

30

Palmar (pal´mar) pertaining to the palm of the hand.

Pancreas (pan´kre-as) a mixed organ in the abdominal cavity that secretes pancreatic

fluids into the GI tract and insulin and glucagon into the blood.

Parasympathetic (par´´a-sim´´pa-the'tik) pertaining to the division of the autonomic

nervous system concerned with activities that, in general, inhibit or oppose the

physiological effects of the sympathetic nervous system.

Parathyroid hormone (PTH) a polypeptide hormone secreted by the parathyroid glands.

PTH acts to raise the blood ca++ levels primarily by stimulating reabsorption of bone.

Parathyroids (par´´a-thi´roidz) small endocrine glands embedded on the posterior

surface of the thyroid glands that are concerned with calcium metabolism.

Pathogen (path´o-jen) any disease-producing microorganism or substance.

PB - an acronym for “personal best”, also called a "personal record".

Pectoral (pek´to-ral) pertaining to the chest region.

Pectoral girdle the portion of the skeleton that supports the upper extremities.

Pectorals or "pecs" the 2 pairs of muscles in the chest that work to pull the upper arms

toward or across the chest. The pectoralis major covers the chest from the top of the

arm to the collarbone, down to the sternum and upper 6 ribs. The smaller pectoralis

minor is located underneath, and runs from mid-chest to shoulder blade. Push-ups work

the pecs.

Pelvic (pel´vik) pertaining to the pelvis.

Pelvic girdle the portion of the skeleton to which the lower extremities are attached.

Pelvis (pel´vis) a basinlike bony structure formed by the sacrum and ossa coxae.

Pennate (pen´=at) pertaining to a skeletal muscle fiber arrangement in which the fibers

are attached to tendinous slips in a featherlike pattern.

Perceived exertion the level of intensity you feel your body is exerting during exercise on

a scale of 1 to 10. A subjective way of staying within your target heart rate zone.

Performance in terms of exercise, this refers to your quality of movement. In terms of

sports, this refers to your quality of play or result.

Pericardium (per´´i-kar´de-um) a protective serous membrane that surrounds the heart.

Perichondrium (per´´i-kon´dre-um) a toughened connective sheet that covers some

kinds of cartilage.

Perimysium (per´´i-mis´e-um) fascia (connective tissue) surrounding a bundle of muscle

fibers.

Perineum (per´´i-ne´um) the floor of the pelvis, which is the region between the anus

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and the symphysis pubis. It is the region that contains the external genitalia.

Perineurium (per´´i-noor´e-um) connective tissue surrounding a bundle of nerve fibers.

Periodization a method of organizing your training using periods of time or “cycles” to

focus on specific adaptations and goals. This systematic approach begins with the

macrocycle, and is further divided into mesocycles, which are made up of microcycles.

Periosteum (per´´e-os´te-um) a fibrous connective tissue covering the outer surface of

bone.

Peripheral nervous system (pe-rif´er-al) the nerves and ganglia of the nervous system

that lie outside of the brain and spinal cord; PNS.

Peristalsis (per´´i-stal´sis) rhythmic contractions of smooth muscle in the walls of various

tubular organs by which the contents are forced onward, as in the digestion process in

the GI tract.

Peritoneum (per´´i-to-ne´um) the serous membrane that lines the abdominal cavity and

covers the abdominal visceral organs.

ph a measure of the relative acidity or alkalinity of a solution, numerically equal to 7 for

neutral solutions. The ph scale in common use ranges from 0 to 14. Solutions with a ph

lower than 7 are acidic and those with a higher ph are basic.

Phagocytosis (fag´´o-si-to´sis) cellular eating; the ability of some cells (such as white

blood cells) to engulf large particles (such as bacteria) and digest these particles by

merging the food vacuole in which they are contained with a lysosome containing

digestive enzymes.

Phalanx (fa´langks), pl. Phalanges a bone of a finger or toe.

Pharynx (far´ingks) the organ of the digestive system and respiratory system located at

the back of the oral and nasal cavities that extends to the larynx anteriorly and to the

esophagus posteriorly; also called the throat.

Phosphocreatine - see creatine phosphate

Photoreceptor (fo´´to-re-sep´tor) a sensory nerve ending that responds to the stimulation

of light.

Physiology (fiz´´e-ol´o-je) the science that deals with the study of body functions.

Pilates named for its founder Joseph Pilates, it is a form of exercise whose principles

focus on the strengthening of the core based on selected and adapted yoga postures.

Using floor exercises and apparatuses, the practitioner learns to strengthen from the

core outwards.

Pineal gland (pin´e-al) a small cone-shaped gland located in the roof of the third

ventricle of the brain.

Pituitary gland (pi-too´i-ter-e) a small, pea-shaped endocrine gland situated on the

interior surface of the diencephalonic region of the brain, consisting of anterior and

32

posterior lobes; also called the hypophysis.

Pivot joint (piv´ut) a synovial joint in which the rounded head of one bone articulates

with the depressed cup of another to permit a rotational type of movement.

Plantar (plan´tar) pertaining to the sole of the foot.

Plasma (plaz´ma) the fluid, extracellular portion of circulating blood.

Plasma cells cells derived from B lymphocytes that produce and secrete large amounts

of antibodies. They are responsible for humoral immunity.

Platelets (pl=at-letz) small fragments of specific bone marrow cells that function in blood

coagulation; also called thrombocytes.

Pleural (ploor´al) pertaining to the serous membranes associated with the lungs.

Pleural cavity the potential space between the visceral pleura and parietal pleura.

Pleural membranes serous membranes that surround the lungs and provide protection

and compartmentalisation.

Plexus (plek´sus) a network of interlaced nerves or vessels.

Plyometrics exercise used to generate maximal force in a short amount of time. The

nature of these movements involves a slight lengthening of the muscle just prior to

contraction which generates additional force. Also called stretch shortening cycle.

Polydipsia (pol´´e-dip´se-ia) excessive thirst.

Polymer (pol´e-mer) a large molecule formed by the combination of smaller subunits, or

monomers.

Polypeptide (pol´´e-pep´ti=d) a chain of amino acids connected by covalent bonds

called peptide bonds. A very large polypeptide is called a protein.

Polysaccharide (pol´´e-sak´a-r=id) a carbohydrate formed by covalent bonding of

numerous monosaccharides. Examples include glycogen and starch.

Popliteal (pop´´li-te´al) pertaining to the concave region on the posterior aspect of the

knee.

Posterior (pos-t=er´e-or) toward the back; also called dorsal.

Postnatal (p=ost-na´tal) after birth.

Power the ability to generate maximal force quickly.

Power lifting a sport, contrary to the name, that focuses on limit strength as opposed to

power. During a competition, each athlete is allowed three attempts to perform one

maximum rep in the following events: squat, bench press, and deadlift.

Pregnancy a condition in which a female is carrying a developing offspring within the

33

body.

Prenatal (pre-na´tal) pertaining to the period of offspring development during

pregnancy; before birth.

Prime mover - see agonist.

Pronation (pro-na´shun) a rotational movement of the forearm in which the palm of the

hand is turned posteriorly.

Proprioceptor (pro´´pre-o-sep´tor) a sensory nerve ending that responds to changes in

tension in a muscle or tendon.

Prostaglandin (pros´´ta-glan´din) any of a family of fatty acids that have numerous

autocrine regulatory functions, including the stimulation of uterine contractions and of

gastric acid secretion and the promotion of inflammation.

Proton (pro´ton) a unit of positive charge in the nucleus of atoms.

Protoplasm (pro´to-plaz´´em) a general term for the colloidal complex of protein that

constitutes the living material of a cell. It includes cytoplasm and nucleoplasm.

Protraction (pro-trak´shun) the movement of a body part, such as the mandible or

shoulder girdle, forward on a plane parallel with the ground; the opposite of retraction.

Proximal (prok´-si-mal) closer to the midplane of the body or to the origin of an

appendage; the opposite of distal.

Puberty (poo´ber-te) the period of development in which the reproductive organs

become functional.

Pulmonary (pul´mo-ner´´e) pertaining to the lungs.

Pulmonary circulation the system of blood vessels from the right ventricle of the heart to

the lungs that transports deoxygenated blood and returns oxygenated blood from the

lungs to the left atrium of the heart.

Q Quadriceps or "quads" the group of 4 muscles that make up the front of the thigh.

Quads straighten the knee, and keeping them strong can help ward off knee injuries.

Cycling, skiing, running and hiking downhill work these muscles.

R R.I.C.E. - the formula for treating an injury such as a strain or sprain. The acronym stands

for Rest, Ice, Compression and Elevation.

Receptor (re-sep´tor) a sense organ or a specialized distal end of a sensory neuron that

34

receives stimuli from the environment.

Recovery necessary for increased performance, this refers to a window of time during

which you allow the body to repair, rebuild, and restore.

Rectum (rek´tum) the terminal portion of the GI tract, between the sigmoid colon and

the anal canal.

Rectus abdominis the muscle extending the entire length of the abdomen, from the

lower 3 ribs to the top of the pubic bone. Works to keep you upright and lets you bend

at the waist.

Red marrow (mar´o) a tissue that forms blood cells, located in the medullary cavity of

certain bones.

Reflex (re´fleks) a rapid involuntary response to a stimulus.

Reflex arc the basic conduction pathway through the nervous system, consisting of a

sensory neuron, an association neuron, and a motor neuron.

Regional anatomy the division of anatomy concerned with structural arrangement in

specific areas of the body, such as the head, neck, thorax, or abdomen.

Renal (re´nal) pertaining to the kidney.

Repetition the number of times you perform a certain movement to complete a set.

More commonly abbreviated to “rep,” the quantity represents the desired adaptation

and determines the amount of rest you will require.

Resistance training the concept of adding resistance to movement in order to build

strength; using free weights, body weight, elastic, air pressurized, or cable resistance

within your training.

Respiration (res´´pi-ra´shun) the exchange of gases between the external environment

and the cells of an organism.

Respiratory acidosis (re-sp=ir´a-tor-e as´´i-do´sis) a lowering of the blood ph to below

7.35 due to accumulation of CO2 as a result of hypoventilation.

Respiratory alkalosis (al´´ka-lo´sis) a rise in blood ph to above 7.45 due to excessive

elimination of blood CO2 as a result of hyperventilation.

Rest in terms of a workout, this refers to the amount of time in between sets. Rest periods

vary and are required in order to perform the next set effectively. Overall performance

gains after a workout or sport will also require rest. For more, see recovery.

Retraction (re-trak´shun) the movement of a body part, such as the mandible or

shoulder girdle, backward on a plane parallel with the ground; the opposite of

protraction.

Rhomboids the muscles that pull your shoulder blades inward. They attach to the

vertebrae at the base of the neck and go diagonally to the inside edges of the shoulder

35

blades.

Rigor mortis (rig´or mor´tis) the stiffening of a dead body due to the depletion of ATP

and the production of rigor complexes between actin and myosin in muscles.

RNA ribonucleic acid; a nucleic acid consisting of the nitrogenous bases adenine,

guanine, cytosine, and uracil; the sugar ribose; and phosphate groups. There are three

types of RNA found in cytoplasm: messenger RNA (MRNA), transfer RNA (TRNA) and

ribosomal RNA (RRNA).

Rotation (ro-ta´shun) the movement of a bone around its own longitudinal axis.

RPE (rate of perceived exertion) - a subjective way to measure exercise intensity using

numbers on a scale representative of the effort level.

S Sacral (sa´kral) pertaining to the sacrum.

Sacroplasm (sar´ko-plaz´´em) the cytoplasm within a muscle fiber.

Saddle joint a synovial joint in which the articular surfaces of both bones are concave in

one plane and convex or saddle shaped, in the other plane, such as in the distal

carpometacarpal joint of the thumb.

Sagittal plane (saj´i-tal) a vertical plane, running parallel to the midsagittal plane, that

divides the body into right and left portions.

SAID principle this training principle, an acronym for Specific Adaptation to Imposed

Demands, reviews the importance of choosing certain exercises or activities that are

appropriate for the desired result - specificity. All exercises and activities aren’t created

equal, and deciding which to include in your program needs to be specific to your

fitness level and goal. Simply put, in order to improve a certain skill, movement, or

activity you have to practice and train that skill, movement, or activity.

Sarcolemma (sar´´ko-lem´a) the cell membrane of a muscle fiber.

Sarcomere (sar´´ko-m=er) the portion of a striated muscle fiber between the two

adjacent Z lines that is considered the functional unit of a myofibril.

Sarcoplasmic reticulum (sar´´ko-plaz´mik re-tik´yuu-lum) the smooth or agranular

endoplasmic reticulum of skeletal muscle cells. It surrounds each myofibril and stores

Ca++ when the muscle is at rest.

Scrotum (skro´tum) a pouch of skin that contains the testes and their accessory organs.

Sebaceous gland (se-ba´shus) an exocrine gland of the skin that secretes sebum.

Sebum (se´bum) an oily, waterproofing secretion of the sebaceous glands.

Self myofascial release a technique used to help performance by releasing any

36

thickened or restricted fascia (often referred to as “knots”) that may be preventing

proper mobility or ROM.

Semilunar valve (sem´´e-loo´nar) crescent- or half-moon-shaped heart valves positioned

at the entrances to the aorta and the pulmonary arteries.

Semipermeable membrane (sem´´e-per´me-a-b'l) a membrane with pores of a size that

permits the passage of solvent and some solute molecules while restricting the passage

of other solute molecules.

Sensory neuron (noor´on) a nerve cell that conducts an impulse from a receptor organ

to the central nervous system; also called an afferent neuron.

Septum (sep´tum) a membranous or fleshy wall dividing two cavities.

Serous membrane (ser´us) an epithelial and connective tissue membrane that lines

body cavities and covers visceral organs within these cavities; also called serosa.

Serum (ser´um) blood plasma with the clotting elements removed.

Sesamoid bone (ses´a-moid) a membranous bone formed in a tendon in response to

joint stress (e.g., the patella).

Set a number of repetitions of a movement, such as an arm curl or a squat. A set may

have 8 – 12 reps, for example.

Shin splints the generic term for pain in the front of the lower leg. Most often caused by

inflammation of the tendons (tendinitis), which can result when the tendons are

subjected to too much force or repeatedly overstretched. Running or walking on hard

surfaces and over-pronation of the foot, can contribute.

Shock as it relates to the cardiovascular system, this term refers to a rapid, uncontrolled

fall in blood pressure, which in some cases becomes irreversible and leads to death.

Shoulder the region of the body where the humerus articulates with the scapula.

Sinoatrial node (sin´´no-a´tre-al) a mass of specialized cardiac tissue in the wall of the

right atrium that initiates the cardiac cycle; the SA node; also called the pacemaker.

Sinus (si´nus) a cavity or hollow space within a body organ, such as a bone.

Sinusoid (si´nu-soid) a small, blood-filled space in certain organs, such as the spleen or

liver.

Skeletal muscle a specialized type of multi-nucleated muscle tissue that occurs in

bundles, has crossbands of proteins, and contracts in either a voluntary or involuntary

fashion. Has a striated appearance.

Sliding filament theory the theory that the thick and thin filaments of a myofibril slide past

each other during muscle contraction, while maintaining their initial length.

Slow twitch muscle fibers these highly oxidative fibers are used for endurance activities

or exercise that is low to moderate in intensity and longer in duration. Also known as

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type i muscle fibers, their high resistance to fatigue and slow contraction rate help to

sustain aerobic activity.

Small intestine the portion of the GI tract between the stomach and the cecum whose

function is the absorption of food nutrients.

Smooth muscle a specialized type of nonstriated muscle tissue composed of fusiform,

single-nucleated fibers. It contracts in an involuntary, rhythmic fashion within the walls of

visceral organs.

Somatic (so-mat´ik) pertaining to the non visceral parts of the body. Also refers to overall

body shape.

Somatotropic hormone (so-mat´´o-trop´ik) growth hormone; an anabolic hormone

secreted by the anterior pituitary that stimulates skeletal growth and protein synthesis in

many organs.

Specificity in training, the concept that physiological gains are directly related to the

specific skills, movements, or activities performed. See SAID principle.

Sphincter (sfingk´ter) a circular muscle that functions to constrict a body opening or the

lumen of a tubular structure.

Sphygmomanometer (sfig´´mo-ma-nom´i-ter) a manometer (pressure transducer) used

to measure the blood pressure.

Spinal cord (spi´nal) the portion of the central nervous system that extends downward

from the brain stem through the vertebral canal.

Spinal nerve one of the 31 pairs of nerves that arise from the spinal cord.

Spinning a group indoor cycling class using changes in resistance and cadence in

efforts to simulate an outdoor ride. The concept was introduced in the 1980s.

Spleen (spl=en) a large, blood-filled, glandular organ located in the upper left quadrant

of the abdomen and attached by mesenteries to the stomach.

Spongy bone bone tissue with a latticelike structure; also called cancellous bone.

Spotter a person or persons used to supervise a lift or exercise to make sure it can be

performed safely.

Sprain an injury affecting ligaments that occurs usually in response to a fall or outside

force that compromises a joint’s normal alignment.

Static stretch a simple muscle stretch that goes just to the point of gentle tension and is

held steadily for several seconds without moving or bouncing.

Steroid (ster´oid) a lipid, derived from cholesterol that has three 6-sided carbon rings and

one 5-sided carbon ring. These form the steroid hormones of the adrenal cortex and

gonads.

Stomach a pouchlike digestive organ located between the esophagus and the

38

duodenum.

Strain an injury to a muscle or tendon as a result of overstretching or an over-

contraction.

Stratified (strat´i-f=id) arranged in layers, or strata.

Strength a measure of the amount of force a muscle can generate when contracting

against resistance.

Stretch shortening cycle when a muscle is lengthened it has the ability to generate more

force. This cycle is characterized by maximizing the elastic component of a muscle fiber

by lengthening just prior to contraction and triggering the stretch reflex to promote a

stronger contraction. Also called plyometrics.

Stroke volume the amount (volume) of blood ejected from each ventricle at each

heartbeat.

Substrate (sub´str=at) in enzymatic reactions, the molecules that combine with the

amino acids lining the active sites of an enzyme and are converted to products by

catalysis of the enzyme.

Sulcus (sul´kus) a shallow impression or groove.

Super set when two exercises, usually of opposing muscle groups, are performed one

after the other without rest.

Superficial (soo´´per-fish´al) toward or near the surface.

Superficial fascia (fash´e-a) a binding layer of connective tissue between the dermis of

the skin and the underlying muscle.

Superior toward the upper part of a structure or toward the head; also called cephalic.

Superior vena cava a large systemic vein that collects blood from regions of the body

superior to the heart and returns it to the right atrium.

Supination (soo´´pi-na´shun) rotation of the arm so that the palm is directed forward or

anteriorly; the opposite of pronation. Rolling motion of the feet onto the outer edges

with the soles facing inward.

Surface anatomy the division of anatomy concerned with the structures that can be

identified from the outside of the body.

Surfactant (sur-fak´tant) a substance produced by the lungs that decreases the surface

tension within the alveoli.

Suture (soo´chur) a type of fibrous joint found between bones of the skull.

Sweat gland a skin gland that secretes a fluid substance for evaporative cooling.

Sympathetic (sim´´pa-thet´ik) pertaining to the division of the autonomic nervous system

concerned with activities that, in general, arouse the body for physical activity; also

39

called the thoracolumbar division.

Symphysis (sim´fi-sis) a type of cartilaginous joint characterized by a fibrocartilaginous

pad between the articulating bones, which provides slight movement.

Symphysis pubis (poo´bis) a slightly movable joint located anteriorly between the two

pubic bones of the pelvic girdle.

Synapse (sin´aps) a minute space between the axon terminal of a presynaptic neuron

and a dendrite of a postsynaptic neuron.

Synarthrosis (sin´´ar-thro´sis) a fibrous joint, such as a syndesmosis or a suture.

Synchondrosis (sin´´kon-dro´sis) a cartilaginous joint in which the articulating bones are

separated by hyaline cartilage.

Syndesmosis (sin´´des-mo´sis) a type of fibrous joint in which two bones are united by an

interosseous ligament.

Synergist (sin´er-jist) a muscle that assists the action of the prime mover.

Synergistic (sin´´er-jis´tik) pertaining to regulatory processes or molecules (such as

hormones) that have complementary or additive effects.

Synovial cavity (si-no´ve-al) a space between the two bones of a synovial joint, filled

with synovial fluid.

Synovial joint a freely movable joint in which there is a synovial cavity between the

articulating bones; also called a diarthrotic joint.

Synovial membrane the inner membrane of a synovial capsule that secretes synovial

fluid into the joint cavity.

System a group of body organs that function together.

Systemic (sis-tem´ik) relating to the entire organism rather than to individual parts.

Systemic anatomy the division of anatomy concerned with the structure and function of

the various systems.

Systemic circulation the portion of the circulatory system concerned with blood flow

from the left ventricle of the heart to the entire body and back to the heart via the right

atrium (in contrast to the pulmonary system, which involves the lungs).

Systole (sis´to-l) the muscular contraction of a heart chamber during the cardiac cycle.

Systolic pressure (sis-tol´ik) arterial blood pressure during the ventricular systolic phase of

the cardiac cycle.

T

40

Tachycardia (tak´´i-kar´de-ia) an excessively rapid heart rate, usually in excess of 100

beats per minute, when at rest (in contrast to bradycardia, in which the heart rate is very

slow).

Tactile (tak´til) pertaining to the sense of touch.

Target heart rate the ideal intensity level at which your heart is being exercised but not

overworked. Determined by finding your maximum heart rate and taking a percentage

(60% to 85%, depending on fitness level) of it.

Target heart rate zone an exercise heart rate range calculated based on a percentage

of the maximum heart rate reserve.

Target organ the specific body organ that a particular hormone affects.

Tarsus (tar´sus) the region of the foot containing the seven tarsal bones.

Taste bud an organ containing the chemocreceptors associated with the sense of taste.

Tendo calcaneous (ten´do kal-ka´ne-us) the tendon that attaches the calf muscles to

the calcaneous bone; also called the achilles tendon.

Tendon a flexible, non-elastic, fibrous tissue that connects muscle to bone. The achilles

tendon is the large connector from the heel bone into the calf muscle.

Tendon sheath a covering of synovial membrane surrounding certain tendons.

Testosterone (tes-tos´te-r=one) the major androgenic steroid secreted by the interstitial

cells of the testes after puberty.

Tetanus (tet´n-us) a smooth contraction of a muscle (as opposed to muscle twitching).

Thigh the proximal portion of the lower extremity between the hip and the knee in which

the femur is located.

Thoracic (tho-ras´ik) pertaining to the chest region.

Thorax (thor´aks) the chest.

Threshold stimulus the weakest stimulus capable of producing an action potential in an

excitable cell.

Thrombus (throm´bus) a blood clot produced by the formation of fibrin threads around

a platelet plug.

Thymus (thi´mus) a bilobed lymphoid organ positioned in the upper mediastinum,

posterior to the sternum and between the lungs.

Thyroid cartilage (thi´roid kar´ti-lij) the largest cartilage in the larynx that supports and

protects the vocal cords; commonly called the adam's apple.

Thyroxine (thi-rok´sin) also called tetraiodothyronine, or T4. The major hormone secreted

by the thyroid gland, which regulates the basal metabolic rate and stimulates protein

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synthesis in many organs. A deficiency of this hormone in early childhood produces

cretinism.

Time how long you work out at each session.

Tissue an aggregation of similar cells and their binding intercellular substance, joined to

perform a specific function.

Tongue a protrusible muscular organ on the floor of the oral cavity.

Tonsil (ton´sil) a node of lymphoid tissue located in the mucous membrane of the

pharynx.

Toxin (tok´sin) a poison.

Trabeculae (tra-bek´yu-le) a supporting framework of fibers crossing the substance of a

structure, as in the lamellae of spongy bone.

Trachea (tra´ke-a) the airway leading from the larynx to the bronchi, composed of

cartilaginous rings and a ciliated mucosal lining of the lumen; commonly called the

windpipe.

Tract a bundle of nerve fibers within the central nervous system.

Transverse colon (trans-vers´ ko´lon) a portion of the large intestine that extends from

right to left across the abdomen between the hepatic and splenic flexures.

Transverse plane a plane that divides the body into superior (upper/above) and inferior

(lower/below) portions; also called a horizontal, or cross-sectional, plane. Used to

describe twisting movements of the trunk.

Trapezius or "traps" - the trapezoid shaped muscles stretching across your back from the

spine to the shoulder blades and collarbone. They work with the deltoids to lift your arms

and shoulders.

Tri set when three exercises are performed one after the other with no rest between

them.

Triceps the muscles on the back of the upper arms that straighten your elbows.

Tricuspid valve (tri-kus´pid) the heart valve located between the right atrium and the

right ventricle.

Trochanter (tro-kan´ter) a broad, prominent process on the proximolateral portion of the

femur.

Trochlea (trok´le-a) a pulleylike anatomical structure (e.g., the medial surface of the

distal end of the humerus that articulates with the ulna).

Tropomyosin (tro´´po-mi´o-sin) a filamentous protein that attaches to actin in the thin

myofilaments and that acts, together with another protein called troponin, to inhibit and

regulate the attachment of myosin cross bridges to actin.

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Trunk the thorax and abdomen together.

Tubercle (too´ber-k'l) a small, elevated process on a bone.

Tuberosity (too´ber-ros´i-te) an elevation or protuberance on a bone.

Type which activities you select.

Type i muscle fiber - see slow twitch muscle fiber.

Type ii muscle fiber - see fast twitch muscle fiber.

U Umbilicus (um-bi-li-kus) the site where the umbilical cord was attached to the fetus;

commonly called the navel.

Upper extremity the appendage attached to the pectoral girdle, consisting of the

shoulder, brachium, elbow, antebrachium, and hand.

Urea (yoo-re´a) the chief nitrogenous waste product of protein catabolism in the urine,

formed in the liver from amino acids.

Ureter (yoo-re´ter) a tube that transports urine from the kidney to the urinary bladder.

Urethra (yoo-re´thra) a tube that transports urine from the urinary bladder to the outside

of the body.

Urinary bladder (yoo´ri-ner´´e) a distensible sac that stores urine, situated in the pelvic

cavity posterior to the symphysis pubis.

V Vasoconstriction (va´´zo-kon-strik´shun) narrowing of the lumen of blood vessels due to

contraction of the smooth muscles in their walls.

Vasodilation (va´´zo-di-la´shun) widening of the lumen of blood vessels due to relaxation

of the smooth muscles in their walls.

Vein (v=an) a blood vessel that conveys blood toward the heart.

Vena cava (ve´na ka´va) one of two large vessels that return deoxygenated blood to

the right atrium of the heart.

Ventilation (ven´´ti-la´shun) breathing; the process of moving air into and out of the

lungs.

Ventral (ven´tral) toward the front or facing surface; the opposite of dorsal.

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Ventricle (ven´tri-k'l) a cavity within an organ; especially those cavities in the brain that

contain cerebrospinal fluid and those in the heart that contain blood to be pumped

from the heart.

Venule (ven´ool) a small vessel that carries venous blood from capillaries to a vein.

Vertebral canal (ver´te-bral) the tubelike cavity extending through the vertebral column

that contains the spinal cord; also called the spinal canal.

Vertigo (ver´ti-go) a feeling of movement or loss of equilibrium. Dizzyness.

Viscera (vis´er-a) the organs within the abdominal or thoracic cavities.

Visceral (vis´er-al) pertaining to the membranous covering of the viscera.

Visceral peritoneum (per´´i-to-ne´um) a serous membrane that covers the surfaces of

abdominal viscera.

Visceral pleura (ploor´a) a serous membrane that covers the surfaces of the lungs.

Visceroceptor (vis´´er-o-sep´tor) a sensory receptor located within body organs that

responds to information concerning the internal environment.

VO2 max an athlete's maximum aerobic capacity, defined by the maximum amount of

oxygen that can be utilized by the body. Although VO2 max can be increased with

training, it does have an upper genetic limit. It’s expressed as an absolute in litres, or

relative to body mass (in kilograms) as millilitres per kilogram. For example, an athlete

who weighs 77 kilograms could have an absolute VO2 max of 5.1 litres and a relative

VO2 max of 66.23 ml/kg.

Volume the total amount of “work” that is done within a workout or phase (see

periodisation). The total volume of a workout reflects the number of reps multiplied by

the number of sets. This variable should be consistent with the training goal and is often

manipulated to obtain a specific training response.

W Waist to hip ratio used as a measure of health and/or risk of developing health problems

such as cardiovascular disease. It is found by dividing your waist circumference

measurement by your hip circumference measurement, a healthy score would be 0.8 or

less for women and 0.95 or less for men.

Warm-up the period of time devoted to preparing the body for a workout, sport, or

activity. Gentler, slower exercise at the beginning of a workout to prepare muscles,

heart rate, blood pressure and body temperature for the activity to come.

Weight training a way of building strength using weights as resistance. Similar to

resistance training, the concept of adding weight or resistance help to build strength,

but this can also refer specifically to the use of free weights or weight machines.

Weight-bearing exercise exercise in which you support your weight or lift weight. Lifting

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weights or doing weight-bearing exercise (such as running, skiing or walking) can help

slow down the rate of bone loss and osteoporosis, and therefore reduce fractures.

Y Yellow marrow (mar´o) specialized lipid storage tissue within bone cavities.

Yoga literally, “union.” A 5,000-year-old system of mental and physical practices

originating in India, which includes philosophy, meditation, breath work, lifestyle and

behavior principles, and physical exercise. Practicing yoga has numerous benefits for

health and fitness, including but not limited to increased flexibility and decreased stress

levels.

Z Zumba a popular dance workout characterized by easy-to-follow moves and high

energy music. Alberto “Beto” Perez, dancer and choreographer, created this format by

having to improvise one day when he had forgotten his music for aerobics class.

Prefixes and Suffixes

a- absent, deficient, lack of: atrophy

ab- off, away from: abduct

abdomin relating to the abdomen: abdominal

-able capable of: viable

ac- toward, to: actin

acou- hear: acoustic

ad- toward, to: adduct

af- movement toward a central point: afferent artery

alb- white: corpus albicans

-algia pain: neuralgia

ambi- both: ambidextrous

angi- pertaining to the vessels: angiology

ante- before, in front of: antebrachium

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anti- against: anticoagulant

aque- water: aqueous

arch- beginning, origin: archenteron

arthr- joint: arthritis

-asis condition or state of: homeostasis

aud- hearing, sound: auditory

auto- self: autolysis

bi- two: bipedal

bio- life: biopsy

blast- generative or germ bud: blastocyst

brachi- arm: brachialis

brachy- short: brachydont

brady- slow: bradycardia

bucc- cheek: buccal cavity

cac- bad, ill: cachexia

calc- stone: calculus

capit- head: capitis

carcin- cancer: carcinogenic

cardi- heart: cardiac

cata- lower, under, against: catabolism

caud- tail: cauda equina

cephal- head: cephalic

cerebro- brain: cerebrospinal fluid

chol- bile: cholic

chondr- cartilage: chondrocyte

chrom- color: chromocyte

-cide destroy: germicide

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circum- around: circumduct

co- together: copulation

coel - hollow cavity: coelom

-coele swelling, an enlarged space or cavity: blastocoele

con- with, together: congenital

contra- against, opposite: contraception

corn - denoting hardness: cornified

corp- body: corpus

crypt- hidden: cryptorchidism

cyan- blue: cyanosis

cyst- sac or bladder: cystoscope

cyto- cell: cytology

de- down, from: descent

derm- skin: dermatology

di- two: diarthrotic

dipl- double: diploid

dis- apart, away from: disarticulate

duct- lead, conduct: ductus deferens

dur- hard: dura mater

dys- bad, difficult, painful: dysentery

e- out, from: eccrine

ec- outside, outer, external: ectoderm

a- absent, deficient, lack of: atrophy

ab- off, away from: abduct

abdomin relating to the abdomen: abdominal

-able capable of: viable

ac- toward, to: actin

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acou- hear: acoustic

ad- toward, to: adduct

af- movement toward a central point: afferent artery

alb- white: corpus albicans

-algia pain: neuralgia

ambi- both: ambidextrous

angi- pertaining to the vessels: angiology

ante- before, in front of: antebrachium

anti- against: anticoagulant

aque- water: aqueous

arch- beginning, origin: archenteron

arthr- joint: arthritis

-asis condition or state of: homeostasis

aud- hearing, sound: auditory

auto- self: autolysis

bi- two: bipedal

bio- life: biopsy

blast- generative or germ bud: blastocyst

brachi- arm: brachialis

brachy- short: brachydont

brady- slow: bradycardia

bucc- cheek: buccal cavity

cac- bad, ill: cachexia

calc- stone: calculus

capit- head: capitis

carcin- cancer: carcinogenic

cardi- heart: cardiac

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cata- lower, under, against: catabolism

caud- tail: cauda equina

cephal- head: cephalic

cerebro- brain: cerebrospinal fluid

chol- bile: cholic

chondr- cartilage: chondrocyte

chrom- color: chromocyte

-cide destroy: germicide

circum- around: circumduct

co- together: copulation

coel- hollow cavity: coelom

-coele swelling, an enlarged space or cavity: blastocoele

con- with, together: congenital

contra- against, opposite: contraception

corn- denoting hardness: cornified

corp- body: corpus

crypt- hidden: cryptorchidism

cyan- blue: cyanosis

cyst- sac or bladder: cystoscope

cyto- cell: cytology

de- down, from: descent

derm- skin: dermatology

di- two: diarthrotic

dipl- double: diploid

dis- apart, away from: disarticulate

duct- lead, conduct: ductus deferens

dur- hard: dura mater

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dys- bad, difficult, painful: dysentery

e- out, from: eccrine

ec- outside, outer, external: ectoderm

proct- anus: proctology

pseudo- false: pseudostratified

psycho- mental: psychology

pyo- pus: pyorrhea

quad- fourfold: quadriceps femoris

re- back, again: repolarization

rect- straight: rectus abdominis

ren- kidney: renal

rete- network: rete testis

retro- backward, behind: retroperitoneal

rhin- nose: rhinitis

-rrhagia excessive flow: menorrhagia

-rrhea flow or discharge: diarrhea

sanguin- blood: sanguineous

sarc- flesh: sarcoma

-scope instrument for examining a part: stethoscope

-sect cut: dissect

semi- half: semilunar

-sis process or action: dialysis

steno- narrow: stenosis

-stomy surgical opening: tracheostomy

sub- under, beneath, below: subcutaneous

super- above, beyond, upper: superficial

supra- above, over: suprarenal

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syn- (sym-) together, joined, with: synapse

tachy- swift, rapid: tachycardia

tele- far: telencephalon

tens- stretch: tensor tympani

tetra- four: tetrad

therm- heat: thermogram

thorac- chest: thoracic cavity

thrombo- lump, clot: thrombocyte

-tomy cut: appendectomy

tox- poison: toxemia

tract- draw, drag: traction

trans- across, over: transfuse

tri- three: trigone

trich- hair: trichology

-trophy a state relating to nutrition: hypertrophy

-tropic turning toward, changing: gonadotropic

ultra- beyond, excess: ultrasonic

uni- one: unicellular

-uria urine: polyuria

uro- urine, urinary organs or tract: uroscope

vas- vessel: vasoconstriction

viscer- organ: visceral

vit- life: vitamin

zoo- animal: zoology

zygo- union, join: zygote