Glossary – Key Terms

Acute Stress is short term stress.

Adipose tissue, often called body fat, is the body tissue where we store fat (Fahey et al., 2020).

Age predicted maximum heart rate is calculated by: 220 – age = predicted HR max

The ability to move quickly with changes in direction and/ or other movements (ACSM, 2013; Porcari et al., 2015).

Allostatic load is the compilation of chronic stress that builds up over time (Guidi et al. 2020; Fava et al. 2019; McEwen, & Stellar 1993).

The ability to maintain equilibrium when stationary or moving (ACSM, 2013; Porcari et al., 2015).

Ballistic stretching uses a bouncing motion to create a force behind the stretch (Fahey et al. 2020).

Blood pressure is the pressure put on the blood vessels by the blood traveling through them (Kenny et al., 2015).

Body Mass Index (BMI) is a tool used to compare weight to height (ACSM 2013).

The ratio of fat vs fat free mass (ACSM, 2013; Porcari et al., 2015).

Body fat percentage is a percentage of the whole body that is made up of fat (Kenny et al., 2015).

Body weight: “The mass or quantity of heaviness of an individual. It is expressed by units of pounds or kilograms.” (National Center for Biotechnology Information, n.d)

Bradycardia is a heart rate that is less than 60 bpm (Kenny et al., 2015).

Breathing rate is the number of breaths taken per minute. At rest, a typical breathing rate is roughly 15 breaths per minute (Breathe, 2020).

A unit of energy within biological systems (Kenny et al., 2015).

Carbohydrates are a macronutrient with a main role of providing energy. Carbohydrates also have a role in the synthesis of nonessential amino acids (Kumar et al., 2017). Carbohydrates yield 4 kcal/gram.

The ability of the body to transport oxygen (ACSM, 2013; Porcari et al., 2015).

The ability of the body to transport oxygen (ACSM, 2013; Porcari et al., 2015).

Chronic Stress is long lasting stress.

Circadian Rhythm is “the physical, mental, and behavioral changes an organism experiences over a 24-hour cycle.” (National Institute of General Medical Science (2023)

Concentric contraction is a muscle contraction where, while force is being produced to overcome a resistance, the muscle shortens in length (Porcari et al. 2015).

Factors that influence our health that we have control over.

Cooper 1.5 mile walk/run test- An assessment of cardiovascular fitness level.

The ability to move with control and accuracy (ACSM, 2013; Porcari et al., 2015).

Diastolic blood pressure is the pressure during ventricular (lower heart chambers) relaxation (Kenny et al. 2015).

There are 8 dimensions of wellness, which include emotional wellness, physical wellness, occupational wellness, social wellness, spiritual wellness, intellectual wellness, environmental wellness, and financial wellness (Stoewen, 2015: 8 Dimensions of well-being).

Distress is the result of “being overwhelmed by demands, losses, or perceived threats.” (American Psychological Association n.d.)

Dynamic contraction is a muscle contraction where there are changes in muscle length (Porcariet al. 2015). Also referred to as isotonic contractions.

Dynamic stretching is moving a joint through its ROM. It is important to note that with dynamic stretching the movement is slow and controlled, and often exaggerated (Fahey et al. 2020).

Eccentric contraction is a muscle contraction where the resistance is greater than the force and the muscle lengthens (Porcari et al. 2015).

Essential nutrients are those that we need to consume because we cannot make sufficient quantities fast enough or at all on our own (Fahey et al., 2020).

Eustress is a result of “challenging but attainable and enjoyable or worthwhile tasks.” (American Psychological Association n.d.)

Exercise is “a type of physical activity consisting of planned, structured, and repetitive bodily movement done to improve or maintain one or more of the components of physical fitness (ACSM, 2013).”

A fad diet is
“a weight loss plan that promises dramatic results over a short-term period” (Gui, 2008).

Fat, or Lipid, is a macronutrient that yields energy, specifically during rest and low intensity activities (Fahey et al., 2020), is important for insulation, protection, and the absorption of fat-soluble vitamins. Fat yields 9 kcal/gram.

Fitness is “a set of attributes or characteristics that individuals have or have achieved that relates to their ability to perform physical activity (ACSM, 2013).”

Flexibility is the available range of motion at a joint (ACSM, 2013; Porcari et al., 2015).

A food desert is a low income community where there is limited access to food that is considered both affordable and healthy (Ver Ploeg et al., 2011).

“Gender is a multidimensional construct that links gender identity, which is a core element of a person’s individual identity; gender expression, which is how a person signals their gender to others through their behavior and appearance (such as hairstyle and clothing); and cultural expectations about social status, characteristics, and behavior that are associated with sex traits (National Academies of Sciences, Engineering, and Medicine, 2022).”

Handgrip dynamometer is an instrument used to measure grip strength.

Health is “a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.” (World Health Organization, n.d.)

Healthy People 2030 defines a health disparity as “a particular type of health difference that is closely linked with social, economic, and/or environmental disadvantage”(U.S. Department of Health and Human Services, n.d.)

Healthy People 2030 defines personal health literacy as “the degree to which individuals have the ability to find, understand, and use information and services to inform health-related decisions and actions for themselves and others.” (U.S. Department of Health and Human Services, n.d.)

The health-related components of fitness include cardiovascular fitness, muscular strength, muscular endurance, flexibility, and body composition (ACSM, 2013).

The number of times your heart contracts or beats every minute (Kenny et al. 2015). Healthy individuals typically have a resting heart rate between 60 and 80 bpm.

Heart Rate Reserve (HRR) is found by taking the the Maximum Heart Rate and subtracting the Resting Heart Rate (HRmax – HRrest) (Kenny et al., 2015).

Homeostatic Sleep Drive is a sleep pressure that builds up from the time we wake up until we go to sleep (National Institute of General Medical Science (2023).

Hypermobile is a term used to describe someone who has a greater than normal ROM (Porcari et al. 2015).

Hypertension is high blood pressure: (Porcari et al. 2015).

Hypomobile is a term used to describe someone with below normal levels of ROM (Porcari et al. 2015).

Karvonen method is also called the percentage of Heart Rate Reserve method (Porcari et al. 2015) used to calculate target heart rates.

Locus of control pertains to how an individual perceives their personal level of control or lack thereof over situations (Fahey et al., 2020). The two ends of the spectrum include internal locus of control and external locus of control.

Macronutrients are nutrients that we need to consume in relatively large amounts (Faley et al., 2020).

Micronutrients are nutrients we need in small quantities (Kumar et al. 2017).

Minerals are micronutrients that aid in growth, regulating various body functions and assisting in the release of energy (Fahey et al., 2020). There are 17 essential minerals, which, like vitamins, all have differing roles. Minerals can be separated into two groups, major minerals and trace minerals.

Moderate-intensity exercise is physical activity or exercise such as brisk walking (Porcari et al. 2015).(64%-76% of Max HR (ACSM, 2021))

The ability of skeletal muscle to resist fatigue (ACSM, 2013; Porcari et al., 2015).

Muscular hypertrophy is increasing muscle size (Kenny et al., 2015).

Muscular power is the ability to overcome a force at speed (ACSM, 2013; Porcari et al., 2015).

The ability of skeletal muscles to overcome resistance (ACSM, 2013; Porcari et al., 2015).

Nonessential nutrients are nutrients that the body can make on its own (Kohlmeier, 2015).

Obese is “a complex disease involving having too much body fat.” (Mayo Clinic Staff, n.d.)

One repetition maximum ( also written as 1RM) is a weight someone can correctly lift (specific to the movement) with one effort (Kenny et al., 2015)

Overweight is a bodyweight that falls above the recommended range that is based on one’s height (Fahey et al., 2020).

Oxygen is transported via the blood throughout the body. The majority of this oxygen is transported through the blood bound to hemoglobin (found in red blood cells) (Kenny et al., 2015).

Physical activity is “any bodily movement produced by the contraction of skeletal muscles that results in a substantial increase in caloric requirements of resting energy expenditure (ACSM, 2013).”

The ability to overcome a force at speed (ACSM, 2013; Porcari et al., 2015).

Proprioceptive Neuromuscular Facilitation (PNF) is a contract/relax type of stretching. PNF stretching typically involves the assistance of another person. With PNF stretching there is typically an isometric contraction (muscle contraction without a change in muscle length) phase, followed by a static stretch phase (ACSM, 2013).

A macronutrients that plays a key component of the body’s structure. Proteins have structural roles in the blood (Kumar et al. 2017) bone and muscle (Faley et al. 2020) and aid in the synthesis of enzymes, cell membranes, and some hormones. Proteins yield 4 kcal/gram.

Pulse is a rhythmical throbbing of the arteries (reflecting the heart beat) as blood is propelled through them, typically as felt in the wrists or neck.

Range of motion / ROM is the complete mobility possible (Fahey et al., 2020).

The time it takes to respond to a stimulus (ACSM, 2013; Porcari et al., 2015).

Repetitions are the number of completed movements/ exercises within a set (Heyward 2006).

Resistance training is training for muscular health, including muscular strength, endurance and power (Kenny et al., 2015).

Self-care is “the ability to care for oneself through awareness, self-control, and self-reliance in order to achieve, maintain, or promote optimal health and well-being.” (Martinez et al., 2021)

Self-efficacy has been defined as “People’s judgments of their capabilities to organize and execute courses of action required to attain designated types of performances.” (Bandura, A. 1986)

Sets are the number of times a group of repetitions is completed (Heyward 2006).

“Sex is a multidimensional construct based on a cluster of anatomical and physiological traits that include external genitalia, secondary sex characteristics, gonads, chromosomes, and hormones (National Academies of Sciences, Engineering, and Medicine, 2022).”

Skill-related components of fitness include agility, coordination, balance, power, speed, and reaction time (ACSM, 2013).

Skill-related components of fitness include agility, coordination, balance, power, speed, and reaction time (ACSM, 2013).

SMART criteria include making sure a goal is specific, measurable, attainable, realistic and time-frame specific (Fahey et al., 2020).

According to Healthy People 2030 “Social determinants of health are the conditions in the environments where people are born, live, learn, work, play, worship, and age that affect a wide range of health, functioning, and quality-of-life outcomes and risks.” (U.S. Department of Health and Human Services n.d.)

The ability to move quickly from one point to another (ACSM, 2013; Porcari et al., 2015).

Stages of Change Model (also called the Transtheoretical Model) is a model used to help understand behavior change and the steps one must go through. It is broken down into five stages, including pre-contemplation, contemplation, preparation, action, maintenance, and termination (Fahey et al., 2020).

Static stretching is stretching to an end point and holding (ACSM 2013).

Stress is “a state of worry or mental tension caused by a difficult situation.” (World Health Organization n.d.)

The pressure during ventricular (lower heart chambers) contraction (Kenny et al. 2015).

Tachycardia is a heart rate that is above 100 bpm (Kenny et al., 2015).

Talk Test is a method used to estimate cardiovascular exercise intensity. It is based on the concept that if one is exercising at an intensity that increases breathing frequency, speech will be compromised (Porcari et al. 2015).

Target Heart Rate is a heart rate range relative to how fast your heart should beat for given cardiovascular exercise intensities.

Factors that influence our health that we do not have control over.

Underfat is when the percentage of body fat is below what is considered healthy for a specific individual.

Vigorous intensity is physical activity or exercise that is relatively hard for an individual. With respect to cardiovascular exercise or physical activity, this would cause a high heart rate, deep rapid breathing, and difficulty holding a conversation (Porcari et al. 2015). Examples would include jogging or running. (77%- <95% of MaxHR (ACSM 2021))

Vitamins are micronutrients that play a role in different body processes. There are 13 different vitamins (A, C, D, E, K and the eight B vitamins) (Fahey et al., 2020).

VO2max is the maximal oxygen consumption. The maximal amount of oxygen the body can consume during maximal exercise (Kenny et al., 2015).

Water is a macronutrient that does not yield calories, but is incredibly important. We are able to survive much longer without food (potentially up to 50 days) than without water (a couple of days) (Fahey et al, 2020). Proper hydration is important in order to maintain blood volume, cellular functions, and body temperature.

Wellness is a holistic compilation of dimensions that enhance one’s quality of life and enable them to reach their full potential (Stoewen, 2015).