Choose Weight Loss Term
Abdominals or "abs"
- the collective name for the muscles on the front of the torso, below the
chest. They are part of your "core" and when weak contribute to
back pain
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Abductors - muscles
of the hip that pull your legs apart. Gluteus medius and minimus pull your
legs outward. You use these muscles when inline skating or skiing
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Adductors - muscles
of the inner thigh that pull your legs together. They attach the pelvis
and the femur (or thigh bone). You use these muscles when inline skating,
skiing or swimming the breaststroke (frog kick)
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Adipocytes -
the scientific term for fat cells - specialized cells that make up adipose
tissue used for fat storage
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Adipose tissue
- a specialized type of tissue composed mostly of adipocytes (see above),
for storing cellular fat
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Aerobic exercise
- "exercise with oxygen" is exercise done at a rate that allows
the oxygen that you breath to produce the energy needed. Aerobic exercise
is the preferred way to burn calories and strengthen your heart and lungs
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Amino acids -
the building blocks of proteins, nine of which cannot be manufactured by
the body and therefore have to be obtained through food intake. This is
especially important for Vegans (see lower) because no vegetable contains
all of the "essential amino acids"!
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Amino acid score
- a measure of the actual amounts of individual amino acids in a
food, or in the diet relative to the need for the amino acid. Does not evaluate
whether the protein is digestible
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Anaerobic - literally,
"without oxygen." The heart and lungs can't get enough oxygen to the muscles
and energy is produced without oxygen. Exercise intense enough to "outrun"
the oxygen supply creates lactic acid which builds up in the muscles and
causes soreness and fatigue. Sprinting is anaerobic and after its done,
one must stop until the oxygen supply has caught up again. Aerobic exercise
will make this "recovery period" shorter
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Anorectic drugs
- drugs that suppress the appetite. Used to reduce calorie intake. An example
would be phentermine
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Anorexia nervosa
- a dangerous psychological disorder dominated by a distorted body self-image.
No matter how thin, they see themselves as obese. There is a very strong
aversion to eating, so much that the victim may conceal uneaten food, fake
weight-ins to conceal weight loss, induce vomiting or exercise excessively.
Take suspicion of this condition seriously and consult a physician
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Antioxidants
- substances such as vitamins A, C and E and minerals such as copper, magnesium
and zinc. believed to destroy free radicals
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Asana - the term for
any of the many poses done in yoga
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Ascorbic acid
- vitamin C
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Ballistic stretching
- bouncing to increase the amount of stretch. Can cause muscle tears
and soreness and is not recommended
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Barbell - a long
bar with weights attached to each end. Requires both hands to pick up
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Bariatrics -
a branch of medicine dealing with the causes, prevention, and treatment
of obesity, both pharmacological and surgical
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Basal metabolism
(BMR) - the rate of energy used for metabolism when the body is
at complete rest - closely related to the muscle mass. Usually measured
by the amount of oxygen consumed. Acknowledged by experts to be difficult
to measure accurately
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Behavior modification
- the changing of behavior by the manipulation of cues and environment
factors that trigger behaviors. In this context, what cues can be used
to stimulate
healthy behavior
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Bicep - the muscle
running along the inside of the upper arm which bends your arm at the elbow.
Used when picking up a coffee cup
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Binge Eating
- an eating disorder characterized by eating much more food than most people
would eat in a given amount of time, and feeling that what is being eaten
and how much is being eaten is out of the control of the person doing the
eating
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Bioelectrical Impedance Analysis
- body composition analysis based on electrical conductance. Fat-
free mass (muscle) is a better conductor than fat
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Biomechanics
- the study of the mechanics of muscular activity
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Blood sugar -
glucose in the blood
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Blood pressure
- Just like water pressure in your home's pipes. The pressure of the blood
on the walls of the arteries
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BMI (Body Mass Index)
- The most widely used method of assessing weight. An index of a person's
weight in relation to height, determined by dividing the weight (in kilograms)
by the square of the height (in meters). For us pound users, its pounds
times 703 divided by the height in inches, divided by the height in inches
again.
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BMR (basal metabolic rate)
- the rate of energy used for metabolism when the body is at complete rest
- closely related to the muscle mass. Usually measured by the amount of
oxygen consumed. Acknowledged by experts to be difficult to measure accurately
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Body Mass Index (BMI)
- The most widely used method of assessing weight. An index of a
person's weight in relation to height, determined by dividing the weight
(in kilograms) by the square of the height (in meters). For us pound users,
its pounds times 703 divided by the height in inches, divided by the height
in inches again.
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Body fat - the percentage
of your body mass that is not composed of lean muscle, water, bones or vital
organs
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Bulemia - an eating
disorder involving self-induced vomiting to limit calories often following
episodic eating binges. Can also involve excessive laxative use and "compulsive
exercising". Dangerous because of potential damage to the esophagus
and changes in sodium and potassium in the blood
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Caffeine - a natural
stimulant found in many common foods and beverages, including coffee, tea
and chocolate
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Caliper - an instrument
used to measure skin-fold thickness as a way of determining body fat. Accuracy
varies with the user and it has been largely supplanted by the BMR
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Calorie - a unit
of measurement for the amount of energy that is released from food upon
oxidation by the body
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Calorie Goal -
The amount of calories needed to lose weight and still provide energy for
the body; a formula for losing weight based on the number of calories
eaten per day.
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Carbohydrate
- a group of organic compounds, including sugars, starches and fiber, that
is a major source of energy for animals
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Cardiovascular
- relating to or involving the heart and blood vessels
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Catabolism -
reactions that involve the breakdown of compounds in the body, including
the reactions that release energy from foods
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Cellulite - the
dimples and bumps in the skin, usually around the thighs and buttocks. Beneath
the skin's epidermis and dermis layers are two fat layers. Cellulite develops
in the layer called the hypodermis or subcutaneous fat layer. This layer's
fat reserves are organized into chambers surrounded by fibers made up of
fascia, which connect skin to an underlying muscle cover. As the amount
of fat in these chambers increases, the fascia does not stretch causing
the chambers to bulge outward with dimpling in between them
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Cellulose - a
complex carbohydrate composed of glucose units linked together in a form
that humans cannot digest
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Cholesterol
- a waxy lipid (fat). Although cholesterol is important for our health,
excess cholesterol is deposited on the surfaces of blood vessels making
them stiff and causing blockage
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Complex carbohydrates
- starches, such as grains, breads, rice, pasta, vegetables and beans.
They get their name from their complex, chainlike structure. During
digestion,
starches are typically broken down into sugars and used by the body for
energy. Because simple carbohydrates, like glucose, are immediately
available
and complex carbohydrates must be broken down, complex carbohydrates offer
a more sustained energy level than simple carbohydrates
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Cool-down - slowing
down at the end of a workout to allow your body temperature and heart rate
to decrease gradually
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Coronary heart disease
- heart disease associated with obstruction of the coronary blood
vessels that supply blood (& oxygen) to the heart
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Counseling -
the professional guidance of an individual in a specific area. A Lifestyle
or Behavioral counselor can help you identify the cues and situations that
promote healthier habits
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Cross - training
- mixing different activities into your regular workout routine to 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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Daily Value (DV)
- reference values developed by the FDA to describe the amount of a nutrient
used as the standard for labeling purposes. DVs are comprised of two sets
of standards: DRVs and RDIs
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Dehydration
- the abnormal depletion of body fluids. Prevented by drinking water before,
during and after exercise. Try to avoid sports drinks because of the
calories.
An effective "home-made" sports drink can be easily made using
artificial sweetener + 1/4 teaspoon salt (electrolyte) in a quart of water
flavored by steeping your favorite, non-caffeinated tea in boiling water
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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
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Diabetes Type 2 (non
- insulin dependent diabetes) - occurs when the pancreas cannot produce
enough insulin to overcome the body's resistance to the insulin leading
to elevated blood glucose. Obesity is the most common cause of the resistance
so, most Type 2 Diabetes is due to obesity. Can be preceded by glucose
intolerance
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Diabetes Type 1 (insulin
dependent diabetes) - occurs when the pancreas does not produce
insulin at all leading to elevated blood glucose
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Diet - the food and
drink a person or animal consumes in their normal life. Also refers to an
eating plan for medical reasons or as a measure to promote weight loss
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Digestion - the
breakdown of food materials mechanically (through chewing) and chemically
(by digestive enzymes) until it is in a form which can be absorbed from
the gastrointestinal tract into the blood
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Diuretic - a drug
that increases the volume of urine produced. Can produce the illusion
of weight loss since no fat is lost. Can also deplete potassium
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Dumbbell - a short
bar with weights on each end that can be held in one hand
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EKG or ECG (electrocardiogram)
- a recording of the heart's electrical activity using sensors attached
to the limbs and chest
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Electrolytes
- minerals such as sodium, potassium, calcium and magnesium that act to
keep your nerves firing and muscles moving. These minerals are found in
foods (potassium- bananas, meat) and modest amounts of electrolytes are
a necessary component of a normal diet. Be careful of using sports drinks
to replace minerals because of the added calories
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Endorphins -
a group of proteins produced naturally by the body with potent analgesic
properties (similar to morphine). These are the brain chemicals that contribute
to the "runner's high" or good feelings during and after exercise
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Emotional Eating -
eating when you are feeling stressed and, usually, not being aware as
you eat.
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Enrichment -
the addition of a nutrient to a processed food to replace losses of the
nutrient that occurred during processing or to enhance its nutritive composition.
Most commonly used for cereals and pastas
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Essential fatty acids
- fatty acids that must be present in the diet to maintain health
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Essential amino acids
- amino acids that the body cannot make in sufficient amounts to
meet physiological needs and must come from food
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Exchange Diet -
a technique to lose weight where foods from the five food groups with
equivalent caloric values can be "exchanged". Since specific foods do not
have to be eaten, food choice can be more individualized.
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Exchange Plan -
a strategy of mapping out what you will eat for each meal based on exchanges,
not specific foods.
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Exchange lists
- foods sorted into categories by their nutrient and energy content. Foods
in any category can be used interchangeably. Example: 1/2 cup of pasta (or
rice) = 1 slice of bread = 10 french fries = 80 calories
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Exercise
- almost any activity requiring physical movement such as walking,
running, lifting weights, gardening, etc. A critical part of the healthy
lifestyle needed to lose and maintain weight
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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. The kayaking stroke uses these
muscles much more than the arms
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Fad diets - fashionable
or trendy diets that may or may not actually help in reducing weight. These
diets should be used with caution and a professional medical opinion sought.
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Fartlek - Swedish
for "speed play", a type of loosely structured interval training for runners,
cyclists, and in-line skaters. It combines anaerobic segments with aerobic
ones. Said to build strength and speed. (Also relieves boredom)
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Fat - also known as
adipose tissue. Animal tissue containing glycerol and fatty acids
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Fat Grams -
a measure the fat content of a food. One gram of fat = 9 kCalories.
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FDA (Food & Drug Administration) - It is the US federal agency responsible for the regulation of
pharmaceuticals (drugs) and food products
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Fiber - a general
term denoting the structural part of plants such as cellulose. Fiber is
not digested by human digestive enzymes, although some are digested by the
gastrointestinal tract bacterial
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Flexibility
- the range of motion around a joint. This can be increased with stretching
and yoga
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Food Journal -
a record of everything eaten and drunk; used to analyze one's eating pattern
and individualize lifestyle and diet plans.
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Food Pyramid -
provides a visual idea for a healthy diet. Foods on the bottom (low calorie-high
volume) are emphasized and food on the top (high calorie-low volume)
should be eaten
sparingly.
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Fortified -
added to a food product to enhance its nutritive composition (e.g. vitamins/minerals
in cereals and calcium in orange juice).
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Free weights
- weights not attached to a machine nor driven by cables or chains. Barbells
and dumbbells are examples of free weights
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Generic drug
- a drug whose patent has expired thus enabling it to be manufactured by
any company
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Glucose - a sugar
(monosaccharide), sometimes known simply as "sugar"
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Glucose Intolerance
- a pre-diabetic state in which the blood glucose is higher than
normal but not high enough to warrant the diagnosis of diabetes. Can be
effectively treated by weight loss
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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
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Glycogen - a form
of stored carbohydrate
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Hamstrings -
the group of 3 muscles on the back of the thigh that runs from the lower
part of the pelvis to just below the knees. They allow you to bend your
knees and, along with the "glutes" straighten your legs at the
hips
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High Calorie, low volume Foods -
food high in calories and low in volume (sweets, oils) and rarely fill
you up and more of this food is eaten
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High Density Lipoproteins
(HDL) - lipoprotein particles that transport cholesterol to the
liver. Sometimes called "good cholesterol"
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Hormones - chemical
messenger substances in the body that are released into the blood from one
location and that bind to target tissues at other locations and elicit specific
responses. Insulin is a hormone
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Hyperglycemia
- an elevated (above normal) blood sugar (glucose)
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Hypertension
- blood pressure above the normal range
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Hypoglycemia (low blood
sugar) - a blood glucose level below the normal range
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Hypotension
- blood pressure below the normal range
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Ideal body weight
- the weight appropriate for an individual that results in a body
mass index of 20- 25
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Individual Beliefs -
overt and covert beliefs held that guide our decisions (eating and otherwise)
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Insoluble fiber
- fiber that, for the most part, does not dissolve in water. It includes
cellulose, some hemicelluloses, and lignin
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Insulin - a hormone
secreted by special cells in the pancreas in response to increased blood
glucose (blood sugar) concentrations
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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
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Intervals - speed
workouts, usually run on a track, with distances and target paces decided
before you run. They typically consist of relatively short sprints of 220
yards to 1 mile interspersed with rest periods of slower running
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Isometrics -
a system of exercise in which opposing muscles are contracted. There is
little movement even though both muscle sets are exerting force
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Kickboard - small
foam board used in swimming to develop leg power and speed. Held under the
chest so that the arms are not involved in the swimming stroke
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Kilometer - metric
measurement of distance. One kilometer (K) = 0.62 miles, 10K = 6.2 miles,
and 5K = 3.1 miles
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Kinesiology
- the study of the principles of mechanics and anatomy in relation to human
movement
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Lactic acid (lactate)
- a byproduct of anaerobic (or high-intensity) exercise that collects
in the muscles and causes soreness, stiffness and fatigue
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Lactose - the main
carbohydrate in milk (milk sugar)
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Lactose intolerance
- a condition that results from inability to digest lactose. Very
common in non-european adults
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Latisimus 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
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Layered Eating -
a technique in weight management where low calorie, high volume foods
are eaten first, before high calorie, low volume foods are eaten ...a logical
progression of filling up with certain foods/liquids before other foods
are eaten.
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Lean body mass
- the fat-free mass or part of the body including all its components except
adipose tissue
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Lifestyle Change -
modifying or eliminating long-held habits of eating or physical activity
and maintaining the new habits over months and years.
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Ligament - a flexible,
non-elastic tissue that connects bone to bone. Ligament injuries can be
sprains or tears
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Lipids - a family
of compounds that includes triglycerides (fats and oils), phospholipids
and sterols
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Low Calorie, High volume Foods -
foods low in calories, but high in volume (lettuce, broccoli, carrots
and vegetable soups for example) so they more easily fill the stomach
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Low volume lipoproteins
(LDL) - lipoprotein particles that are formed from VLDL (Very Low
Density Lipoprotein) particles. They transport cholesterol to the cells
of the body. Elevated levels of LDL are most clearly associated with arteriosclerosis
(hardening of the arteries)
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Metabolism -
the sum total of all the energy production that goes on in a living cells.
The chemical processes that take place within a living cell or organism
that break down substances to provide energy
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Microfiber -
fabric of tightly woven polyester or nylon fibers that offers good resistance
to wind and light rain, as well as breathability. Shells used for outdoor
workouts are frequently made of this lightweight fabric
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Minerals - inorganic
elements; some minerals are essential nutrients required in small amounts
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Monosaccharide
- a carbohydrate (sugar) that consists of a single ring
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Morbid obesity
- body mass index (BMI) greater than 35. Corresponds greater than 130%
above ideal body weight. Called Morbid because there are predictable,
negative
effects on the heart, lungs, joints etc
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Nutrients - substances
obtained from food and used to provide energy and structural materials for
the growth, maintenance and repair of the body's tissue
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Nutrition - the
sum of the processes by which an animal or plant takes in and utilizes food
substances
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Nutritionist
- an expert who is trained in the field of nutrition and can advise patients
in regard to allergies or health problems, and plan healthy diets to assist
in weight loss
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Obese, obesity
- defined as a body mass index (BMI) greater than 30. Indicates up to 130%
above ideal body weight. Increased likelihood of hypertension, diabetes,
poly-cystic ovarian disease
and
others
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Oils - triglycerides
that are liquid at room temperature. Oils are often included in the general
category of "fat," although technically fats are triglycerides that are
solid at room temperature
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Osteoporosis
- a condition more commonly seen in the elderly (women > men) that is characterized
by decrease in bone mass (calcium) producing porosity and fragility. Think
hip fractures in the elderly
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Overweight -
defined as a Body Mass Index (BMI) greater than 25 and less than 30
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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
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Perceived exertion
- the level of intensity you feel your body is exerting during exercise
on a scale of 0 - 10. An unscientific way of staying within your target
heart rate zone
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Plateau (weight)
- reaching a level or period of stability. Dieters can plateau when they
have lost enough weight that their new, lower, metabolic needs match their
caloric intake
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Proteins - a group
of complex organic macromolecules that are made up of amino acids. Since
amino acids provide the basic building blocks of all living cells, protein
is essential in the diet
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Pull buoy - a foam
flotation device designed to fit between your legs and keep the lower part
of your body afloat without kicking. It allows you to work only your upper
body and concentrate on your swimming stroke. Complementary to a kick board
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Quadriceps or "quads"
- the group of four muscles that make up the front of the thigh.
Quads straighten the knee. Keeping them strong can help ward off knee injuries
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R.I.C.E - stands for
Rest, Ice, Compression and Elevation. The formula for treating injuries
such as sprains. When in doubt, call your physician
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RDA - (recommended daily
allowance) the amounts of energy and selected nutrients considered adequate
to meet the nutrient needs of practically all healthy people
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RDI -
(reference daily intakes) food labeling values for protein, vitamins and
minerals based on population- adjusted means of the RDA
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Reasonable Goal -
an attainable objective; a small step building towards a larger goal.
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Rectus abdominis
- the muscle extending the entire length of the abdomen, from the
lower 3 ribs to the top of the pubic bone (below the navel). Works to keep
you upright and lets you bend at the waist. Strengthening this muscle can
help prevent lower back pain
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Recumbent bike
- a bicycle on which you sit in a reclined position with your back supported
and your feet out in front. It can be an indoor, stationary-type or a moving,
outdoor-style bike. It works the buttocks and hamstrings more than upright
bicycles, and unlike uprights, supports the back
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Repetition or "rep"
- a term used most often in resistance exercises or weight lifting.
A single movement, as in doing one squat (going down and then going back
up would be one rep). A certain number of reps will equal a set
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Resistive cuffs and boots
- foam buoyancy devices placed on the ankles and/or wrists to create
extra resistance for water aerobics and water running. Can increase workout
intensity up to 5 times
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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
blades
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Saturated fat
- fatty acids that have all the hydrogen they can hold on their chemical
chains. They mainly come from animal foods such as lard and should be restricted
in the diet
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Serving Size -
the portion of food used as a reference on the nutrition label of a product
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Set - a number of repetitions
of a movement, such as an arm curl or a squat. Squatting down and back
up
is one rep. Doing that 8 times would be one "set"
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Shin splints
- the term for pain in the front of the lower leg. Running or walking on
hard surfaces can contribute
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Simple carbohydrates (sugars)
- single molecule sugars such as glucose, fructose, and galactose. So called
because their chemical makeup consists of only 1 or 2 sugar molecules as
opposed to complex carbohydrates, which contain many
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Spinning - the
spinning program utilizes a stationary bike to simulate a real outdoor biking
experience. There are no computers attached to the spinner, and the bike
has a fixed gear, racing handlebars, pedals with clips or cages, and a seat
that can adjust up and down, fore and aft. Each spinner also has a resistance
knob that you can use to adjust the intensity of each workout
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Sprain - an injury
to the ligament
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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
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Strain - an injury
to the tendon or muscle
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Stretch reflex
- a protective, involuntary nerve reaction that causes muscles to contract.
Bouncing or overstretching can trigger the reflex in which muscles are trying
to protect themselves from damage
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Success -
an individual behavior or goal that lets you know you are making progress
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Sucrose - a form
of fructose and glucose found in many plants. Ordinary table sugar
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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
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Tendon - a flexible,
elastic tissue that connects muscle to bone. The Achilles tendon is the
large connector from the heel bone into the calf muscle
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Tissue - a collection
of cells of the same or very similar type
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Trapezius or "traps"
- the triangular muscles stretching across your back from the spine
to the shoulder blades and collarbone. Its used to "shrug" your
shoulders
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Triceps - the muscles
on the back of the upper arms that straighten your elbows and allow you
to push your arms forward
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Triglycerides
- the scientific name for the common form of fat, found in both the body
and in foods. Most body fat is stored in the form of triglycerides
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Unsaturated fat
- (monounsaturated and polyunsaturated) are missing one or more
hydrogen pairs on their chemical chains. They mainly come from vegetable
sources and fish
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Vastus intermedius, lateralis and medialis
- 3 of the 4 muscles of the thigh that make up the quadriceps. Strong
quads help protect your knees. The 4th muscle is the rectus femoris. Cycling,
skiing, running and hiking downhill work these muscles
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Vegan - a strict vegetarian,
who eats only foods of plant origin
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Vegetarians -
a general term used to describe people who exclude meat, poultry, fish
or
other animal-derived foods from their diets. An ovo- vegetarian will eat
vegetables plus eggs and egg products, and an ovo-lacto- vegetarian will
add milk to this regime. Since no vegetable contains all of the essential
amino acids but eggs do, including eggs in the diet protects against amino
acid deficiency
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Very low density lipoprotein (VLDL)
- the lipoprotein particles that initially leave the liver, carrying cholesterol
and lipid
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Vitamins - organic,
essential nutrients required in small amounts and sometimes harmful in excessive amounts.
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VO2 max - the largest
volume of oxygen your body can take in and assimilate. This figure is
a
good measure of physical fitness and is very high in trained, endurance
athletes
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Waist - to- hip ratio (WHR)
- the ratio of a person's waist circumference (measured at the umbilicus)
to hip circumference (measured where the hips are the widest)
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Warm - up - gentle,
slow exercise at the beginning of a workout to prepare muscles, heart rate,
blood pressure and body temperature for an activity
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Weight -bearing exercise
- exercise in which you support your weight or lift weight. Lifting 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
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Weight Management -
a general or systematic approach to losing weight and maintaining the weight
loss.
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Yoga - a system of
exercises for attaining bodily or mental control and well- being. Various
forms of yoga include poses (or Asanas) for building strength and flexibility,
breathing exercises for cleansing, and meditation for relaxation and stress
reduction.
