Glossary of terms for the GchanMako Site…
Below please find the meanings to some of the terms used frequently on this site. Hopefully this glossary of terms will answer any questions you have regarding definitions on this site.
A
Anaerobic – exercise in which there is an absence of free oxygen and lactic acid forms.
B
BODY FAT PERCENTAGE – shown as a percentage, and is measured in the body identifying how much fat is contained in the body. It is the difference between fat and lean body mass in the body.
BODY MASS INDEX (BMI) – A measure of weight in kilograms (kg) relative to height in meters squared (m2). BMI is considered a reasonably reliable indicator of total body fat, which is related to the risk of disease and death. BMI status categories include underweight, healthy weight, overweight, and obese. Overweight and obese describe ranges of weight that are greater than what is considered healthy for a given height, while underweight describes a weight that is lower than what is considered healthy.
C
CALORIE – A unit commonly used to measure energy content of foods and beverages as well as energy use (expenditure) by the body. A kilocalorie is equal to the amount of energy (heat) required to raise the temperature of 1 kilogram of water 1 degree centigrade. Energy is required to sustain the body’s various functions, including metabolic processes and physical activity. Carbohydrate, fat, protein, and alcohol provide all of the energy supplied by foods and beverages. If not specified explicitly, references to “calories” refer to “kilocalories.”
CARBOHYDRATES – One of the macronutrients and a source of energy. They include sugars, starches, and fiber.
D
DEADLIFT – a lift that is made from a position of standing or without a bench or other accessory.
DOMS – delayed onset muscle soreness. Basically when you feel sore a day or so after a workout.
E
ENERGY DRINK – A beverage that contains caffeine as an ingredient, along with other ingredients, such as taurine, herbal supplements, vitamins, and added sugars. It is usually marketed as a product that can improve perceived energy, stamina, athletic performance, or concentration.
F
FATS – One of the macronutrients and a source of energy.
G
GLUTEN – a general name for the proteins found in most grains. Like a kind of glue for grains it helps it keep its shape.
H
HEALTH – A state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.
HIIT – stands for High Intensity Interval Training which is a cardio method in which short bursts of high intensity cardio are followed by longer times of low to medium cardio over several intervals. For instance you would run on a treadmill at level 6.0 for 30 seconds followed by 2 mins at level 3.0. You would do 8 of these cycles (or more) for a complete HIIT workout.
HYPERTENSION – A condition, also known as high blood pressure, in which blood pressure remains elevated over time. Hypertension makes the heart work too hard, and the high force of the blood flow can harm arteries and organs, such as the heart, kidneys, brain, and eyes. Uncontrolled hypertension can lead to heart attacks, heart failure, kidney disease, stroke, and blindness. Prehypertension is defined as blood pressure that is higher than normal but not high enough to be defined as hypertension.
I
INSULIN RESPONSE – a condition within the body where insulin provides a poor response by cells failing to respond normally to this hormone.
INSULIN RESPONSE – a process when you consume foods, especially carbohydrates (they are easily converted to blood sugar), that respond with a favorable or poor response in your body.
INTENSITY – a measurement of the insensitivity level of a workout from low, to moderate, to high.
J
JACKED – a bro-term, meaning you look the part, you lift hard, have a very muscular body and you look like you spend time in the gym. Also could be termed as “ripped” but not as lean as “shredded”.
K
KETOGENIC – a diet that develops ketones to help improve metabolic function, energy, and fat loss. Focuses on a high fat content diet, whole foods, and utilizing fat as energy. The main goal is to tap into your fat storage for fuel.
L
LEAN BODY MASS – equals your weight minus body fat. Lean body mass comprises of muscle, bones, connective tissues, internal organs, tendons, essential fats, and ligaments.
M
MACRONUTRIENT – A dietary component that provides energy. Macronutrients include protein, fats, carbohydrates, and alcohol.
MAKO FIT – a lifestyle that focuses on having a fit body as a base in improving your overall life through mental and spiritual connectivity.
MAKO WELLNESS – the mantra of my life in which I equate wellness to a three legged stool. With each leg being the Body, Mind, and Spirit respectively. You need each in balance to be completely well.
N
NAMASTE – a closing word usually used in YOGA to close a session. Translating to “I bow to you”.
O
OVER TRAINING – injury or fatigue caused by not allowing for adequate rest or recovery when training. This can be mental or physical.
P
PALEO – a way of eating that emulates how our ancestors ate for about 99.9% of time. It is basically eating how our DNA has been trained to eat. Avoid grains, dairy, and anything processed.
PHYSICAL ACTIVITY GUIDELINES – Adults need at least 150 minutes of moderate-intensity physical activity and should perform muscle-strengthening exercises on 2 or more days each week. Youth ages 6 to 17 years need at least 60 minutes of physical activity per day, including aerobic, muscle-strengthening, and bone-strengthening activities.
PLYOS – or plyometrics are maximum effort movements in a short amount of time and include exercises like; skipping, squat and box jumps, and lunge jump. Also known as jump training.
PORTION SIZE – The amount of a food served or consumed in one eating occasion. A portion is not a standardized amount, and the amount considered to be a portion is subjective and varies.
PROGRESSIVE OVERLOAD – a gradual increase in stress on your body during exercise. Most notably a gradual increase in weights over the last movement of a particular exercise.
PROTEIN – One of the macronutrients (macros); a major functional and structural component of every animal cell. Proteins are composed of amino acids, nine of which are indispensable (essential), meaning they cannot be synthesized by humans and therefore must be obtained from the diet. The quality of dietary protein is determined by its amino acid profile relative to human requirements as determined by the body’s requirements for growth, maintenance, and repair. Protein quality is determined by two factors: digestibility and amino acid composition.
Q
QUADRICEPS (QUADS) – one of the largest muscles on your body on the front of your thigh. Comprised of the rectus femoris, vastus lateralis, vastus medialis and vastus intermedius. Any variation of Squats and Leg presses are good exercises for this.
R
REPETITIONS – a movement or lift made during an exercise, one after another, without any rest in between.
S
SCREEN TIME – Time spent in front of a computer, television, video or computer game system, smart phone or tablet, or related device.
SEDENTARY BEHAVIOR – Any waking activity predominantly done while in a sitting or reclining posture. A behavior that expends energy at or minimally above a person’s resting level (between 1.0 and 1.5 metabolic equivalents) is considered sedentary behavior.
T
TDEE – total daily energy expenditure. To calculate your TDEE you can use this calculator.
U
UNDER HAND GRIP – grip used in certain exercises where when your hands are wrapped around a bar your knuckles usually face upwards towards the sky.
V
VEGAN – a vegetarian diet free from anything that is derived from animals or has any animal by product ingredients.
W
WARM UP – the time before exercise used to stretch, use of less weight, or practice moves before doing a working set or activity.
WOD – a cross fit term meaning “workout of the day”.
X
X-TRAIN – when you train across different spectrum’s of fitness methods.
Y
YOGA – done in fitness a class or individually, and is a form of exercise utilizing a series of moves for increased balance, flexibility, coordination, and done in a form of meditation.
Z
ZUMBA – an exercise class set to lively dance music in which you dance to specific movements.
CONCLUSION
Hopefully this glossary of terms will help in answering some of your questions about the terms on our site.
If you have any additional terms related to fitness, nutrition, and overall health for those in the 2nd half of life, please feel free to leave in the comments.