Abduction, Abductor

A

Abduction, Abductor

Abduction is movement away from the central axis of the body; an abductor is a muscle whose contraction results in this movement.

·  compare adduction

Abs, Abdominals

The muscles in the front of the stomach, giving the "six pack" look in people with sufficiently low bodyfat. Their function is to draw the base of the ribcage and the hips towards each other, as occurs when performing crunches. Note that conventional sit-ups are performed largely by the iliopsoas muscles

Acetaminophen

A common over the counter analgesic (pain reliever) that is not a non-steroidal anti-inflammatory drug, sold under the brand name Tylenol®, and many others.
It can be used when a pain killer is desired which will not inhibit clotting or produce gastric upset, though it will not provide any anti-inflammatory effects, nor may it be substituted for aspirin in the ECA stack.

Achilles tendon

The tendon connecting the lower end of the calf muscle to the back of the heel

Adduction, Adductor

Abduction is movement towards the central axis of the body; an abductor is a muscle whose contraction results in this movement.

·  compare abduction

Adductors, thigh

Several muscles located in the upper part of the inner thigh whose function is to pull the legs towards the midline.

Adenosine Triphosphate, ATP

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

Adenosine 5'-triphosphate (ATP) is a multifunctional nucleotide primarily known in biochemistry as the "molecular currency" of intracellular energy transfer. In this role ATP transports chemical energy within cells.

Adipose tissue

fat (bodyfat)

Adrenoceptor or adrenergic receptors

a receptor that responds to hormones (such as epinephrine (adrenaline)) produced by the adrenal gland

Aerobic

an adjective that means "requiring air" (where "air" usually means oxygen).
when describing exercise, it refers to extended sustained levels of exertion during which metabolic processes that provide energy are dominated by the complete oxidation of nutrients

·  compare anaerobic, the opposite of aerobic

Agonist

a chemical agent that stimulates, activates, accelerates, or enhances a process in the body

·  compare antagonist

Amino acids

basic building blocks of protein

·  branched chain amino acids

·  essential amino acids

Anabolic, Anabolism

tending to build or repair tissue, muscle tissue in particular

·  compare catabolic

Analgesic

tending to reduce or eliminate pain

Androgenic

producing or accentuating male sexual characteristics (body hair, deepened voice, male pattern baldness). One of the characteristics of steroids, whether synthesized in the lab or naturally in the body is their anabolic-androgenic ratio: if some amount of steroid X produces the same anabolic effects as a given amount of testosterone, how do the androgenic effects compare to those produced by that quantity of testosterone.

Anaerobic

a technical word which literally means without air

·  compare aerobic

Antagonist

[1] a chemical agent that inhibits, prevents, slows, or stops a process in the body

·  compare agonist

[2] a muscle that relaxes or stretches during the performance of a movement

·  compare prime mover

·  stabilizer

·  synergist

Anti-catabolic

preventing or lessening catabolism

Aromatase

belongs to the group of cytochrome P450 enzymes. Is an enzyme responsible for (among other things) converting testosterone into estrogens

Aspartame

Artificial, non-caloric sweetener, generic name for NutraSweet

Adductors, thigh

several muscles located in the upper part of the inner thigh whose function is to pull the legs towards the midline.

Aspirin

originally a brand name, aspirin is now a generic term for acetylsalicylic acid (C 9 H 8 O 4 ), a common over the counter non-steroidal anti-inflammatory
Side effects include inhibition of blood clotting (so that it may increase internal bleeding and/or the extent of bruising if used when an injury is fresh). Acetaminophen (Tylenol®) may be used when a pain killer without these effects is desired, though it will not provide any anti-inflammatory effects, nor may it be substituted for aspirin in the ECA stack.

ATP

see Adenosine Triphosphate

Avulse, Avulsion

tearing away a body part or structure such as tearing a tendon or ligament off of a bone.

B

Ballistic

movement due to momentum rather than muscular control. Ballistic stretching involves "throwing" a body part in order to stretch a joint beyond the range of motion attainable through controlled muscular contraction such as when "bouncing" at the bottom of toe-touches. It is an effective technique for causing injury to connective tissue, which can reduce flexibility rather than enhance it.

Barbell

a straight or curved bar typically five to seven feet in length designed to have weights placed on the ends. A standard seven-foot Olympic (takes plates with 2" holes) barbell weighs either 44 pounds (20 kilograms) or 45 pounds, not including collars.

·  compare dumbbell

Basal Metabolic Rate

is the amount of energy expended while at rest in a neutrally temperate environment, in the post-absorptive state (meaning that the digestive system is inactive, which requires about twelve hours of fasting in humans). The release of energy in this state is sufficient only for the functioning of the vital organs, such as the brain, skin, heart, muscles, liver, sex organs, lungs, nervous system, and kidneys. BMR decreases with age and with the loss of lean body mass. Increased cardiovascular exercise and muscle mass can increase BMR.

Bench

A piece of gym equipment with a horizontal or mostly horizontal top surface designed to be sat upon or lain upon while performing an exercise. Benches may be flat, inclined (angled so that an exerciser lying on the bench would have his head higher than his hips), or declined (angled so that an exerciser lying on the bench would have his head lower than his hips). Benches may have uprights attached on the sides for supporting a barbell or to assist in the performance of other exercises.

Bench Press

An exercise performed lying face-up on a horizontal surface such as a bench. Start with a barbell held in both hands a little wider than shoulder width apart, lower it to your chest, then push upwards to return it to the starting position. A narrower grip and elbows held closer to the body will focus more on the deltoids and triceps, a wider grip with elbows further to the sides away from the body will put more stress on the pectorals
Bench presses may also be performed on an incline bench (tilted so shoulders are higher than hips) or a decline bench (tilted so that hips are higher than shoulders).

Bench shirt

a very tight, sturdy shirt usually made from denim or neoprene theoretically worn for protection during bench press competitions whose main effect is to increase the amount of weight lifted by compressing and straightening the chest and arms.

Bent Row or Bent-Over Row

An exercise for the lats and biceps. When performed using free weights, start with your waist bent so that your torso is parallel (or nearly parallel) to the ground; hold a barbell in both hands with your arms hanging downward. While keeping your torso in the same position, pull the barbell up to your stomach, then lower it until your arms are straight again and repeat.

This exercise may also be performed with dumbbells, in which case it is often done one arm at a time while the other arm may be used for support by putting your forearm on your thigh or by putting your hand on a bench. When performed on a low-row machine, the bent row is typically done in the seated position with the torso upright and a bar attached to a pully is pulled towards the stomach.

Beta agonist

a beta-agonist or beta adrenoceptor agonist is a drug or chemical that partially mimics the effects of epinephrine, primarily targeting the beta adrenoceptors which accelerate heart rate and increase blood pressure (beta-1), dilate bronchial passages (beta-2), and release fatty acids from fat cells into the blood stream (all beta receptors). The most commonly encountered beta agonists are asthma drugs such as ephedrine and albuterol which target the beta-2 receptor.

Biceps brachii

the familiar "make a muscle" muscle that flexes the elbow joint. Additionally, the biceps supinates the forearm and helps raise the upper arm at the shoulder.

Biceps femoris

the large, two-headed muscle on the back of the thigh. Contracting this muscle flexes the knee and also extends the hip (only one head of the muscle originates above the hip joint and contributes to this movement).
exercises targeting this muscle include

·  leg curls

·  stiff-leg deadlifts

·  deadlifts

·  good mornings

Bioimpedance

the resistance of a path through the body (typically measured between the feet and/or hands), most often used to estimate bodyfat percentages because fat conducts electricity more poorly than muscle. Electrical conductivity can vary as a result of breathing. Because of that and other variability, the reliability of bioimpedance for obtaining accurate data has been called into question.

BMI

see body mass index

BMR

see basal metabolic rate

Bodybuilding

the process of developing muscle fibres through the combination of weight training, increased caloric intake, and rest.

Bodyfat, bodyfat percentage

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

· a web-based bodyfat estimator may be found at www.he.net/~zone/prothd2.html

body mass index, BMI

Yet another way of approximating body composition for use in large-scale medical studies and for health reports to refer to in the popular press. This particular measure is calculated by dividing your mass in kilograms by the square of your height in meters. While such simplistic measures are useful for large statistical samples of the general population, their value is highly limited for individuals, particularly athletes who can be very healthy and have low bodyfat percentages despite having a higher-than-recommended BMI. The more you strength train the less you should pay attention to your BMI, take me for example, you’ve seen my picture on the site and my BMI is in the obese range, not extremely accurate.

box squat

a variation on the squat performed with a bench, box, or other solid object under the lifter that stops the decent at the bottom. This can cause excessive compression of the spine and possibly lead to injury.

Branched Chain Amino Acids

the amino acids L-leucine, L-isoleucine, and L-valine, so named because of their branched structure. They are a major constituent of muscle tissue and are preferentially consumed during intense exertion or dieting.

Brown fat

A type of fat cell with a greatly increased density of mitochondria and a much greater blood supply than ordinary "white" fat. Besides being able to store fat, brown fat cells can convert calories directly into heat through a process known as non-shivering thermogenesis. Brown fat is used by mammals to maintain body temperature and to expend excess calories that are consumed but not stored as fat.

bulking, bulking up

to gain size and mass, preferably (but not always) mostly or entirely muscle and other lean tissue.

·  compare cutting

Bumper plate

a weight plate (almost always Olympic) with a rubber outer rim to reduce damage to the floor (and the plate) in case it is dropped. These are most commonly used in Olympic lifting where very heavy weights are lifted overhead

Burn (muscle burn)

The phrase refers to the sensation arising in a muscle being intensely exercised, which may involve a local increase in temperature but is probably due chiefly to the accumulation of metabolic products as the muscle becomes increasingly fatigued. An underlying idea is that the unpleasant sensation itself provides evidence of the effectiveness of the exercise being performed.

C

Cables, cable machine

an exercise machine in which the lifter pulls on a handle attached to a cable. The main difference between an exercise in which the resistance is transmitted through a cable rather than being done with free weights is that the force is in the direction of the cable rather than always pointing downwards. For example, when using a cable machine to perform curls , the cable may continue to provide resistance at the top of the movement while the resistance the biceps must work against when lifting free weights is minimal when the forearm is at or near vertical.

Caffeine

Caffeine is a central nervous system (CNS) stimulant, having the effect of warding off drowsiness and restoring alertness. Beverages containing caffeine — such as coffee, tea, soda & energy drinks — enjoy popularity great enough to make caffeine the world's most popular, & legal psychoactive drug.

There is a popular myth that caffeine negates the efficacy of Creatine; this has not been demonstrated.

·  see also ECA

Calf, calf muscle

the muscle on the back of the lower leg responsible for extending the ankle. The calf muscle has two heads, which connect at the bottom and attach to the heel: the gastrocnemius, the top of which attaches above the knee joint, and the soleus which attaches below.
exercises targeting the calf include

·  seated calf extensions ,

·  standing calf extensions ,

·  donkey calf extensions

Calorie

a unit of energy, equal to the amount of energy needed to heat one gram of water one degree Celsius. In common usage, the "calories" most often refer to kilocalories (also known as Kcal or "food calories") which are really 1000 calories.

Cam

similar to a pulley , a cam normally has a cable attached to one point of the rim, an attached axle that transmits rotational force to or from another part of the machine, and a radius that varies with angle, changing the amount of force applied at different parts of the movement in a consistent manner.

Cambered bar

a barbell with most of the middle offset; used to increase the range of motion in bench pressing and also very effective for avoiding scraped knees while deadlifting and for letting the arms hang straight down during shrugs.

cAMP

see Cyclic Adenosine Monophosphate

Canthaxanthin

a carotenoid related to beta carotene used as a red food coloring. When taken in (relatively) large quantities, it imparts a reddish-orange tone to the skin leading to its use as a tanning aid. It is non-toxic and has some antioxidant activity, but prolonged use at high doses has been known to cause crystals to form inside the eye.