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GABA
(gamma-aminobutyric acid) commonly called the body’s natural tranquilizer, GABA
is an amino acid produced in the brain. It acts as a neurotransmitter and helps
to keep stress-related nerve impulses at bay.
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toms disappear in a matter of months to a few years at most;
it may also occur in males of advancing years.
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K |
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Kinesiology: Study of muscles and their movements.
Knee Wraps :
Elastic strips used to wrap knees for better support when performing squats
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L
M
Lats:
A term which is short for the latissimus dorsi. This Latin term translates
roughly into 'lateral muscles of the back'. ‘
Latissimus
Dorsi: This Latin
term translates roughly into 'lateral muscles of the back'.
Lean Body Mass: Everything in the
body except for fat, including bone, organs, skin, nails and all body tissue
including muscle. Approximately 50-60% of lean body mass is water.
leucine/ L-leucine One of three
branched-chain amino acids (the others are isoleucine and Valine) that enhance
energy, increase endurance, and aid in muscle tissue recovery and repair. This
group also lowers elevated blood sugar levels and increases growth hormone
production. Supplemental leucine should always be combined with isoleucine and
valine at a respective milligram ratio of 2:1:2.
Lift Off: Assistance in getting
weight to proper starting position.
Ligament: Strong, fibrous band
of connecting tissue connecting two or more bones or cartilage or supporting a
muscle, fascia or organ.
Lipids: All fats and fatty acids.
Lipolysis
is the breakdown of fat stored
in fat cells. During this process, free fatty acids are released into the
bloodstream and circulate throughout the body. Ketones are produced, leading to
the process of ketosis. Testing strips are available which can sometimes measure
whether or not this process is taking place.
Lipoprotein: Fat carrying protein
in the blood.
Low Density Lipoprotein (LDL) : A
core of cholesterol surrounded by protein, often referred to as bad cholesterol.
Lumbar: Lower part of your back
near the upper hip used for bending
Lutenizing hormone:
(LH) and follicle-stimulating hormone (FSH) are called gonadotropins
because stimulate the gonads ( the testes in males, and ovaries in females)
They are not necessary for life, but are essential for reproduction.
M
Mass:
Size - lots of it. If you train hard and eat right, you can add muscle
metabolism
Metabolism:
the chemical process in the body where energy
is utilized for vital processes and activities and new material is assimilated
Monosaccharide:
a simple sugar.
Micronutrient:
an organic compound (as a vitamin) essential in small amounts to the healthy
growth of an animal (bodybuilder)
Myocardial infarction:
is a heart attack which occures when part of the heart is either injured or part
of the heart dies because of sudden and total interuption of blood flow to that
area.
Myocardial stimulatant:
any substance or action that would stimulate the muscles in the heart to
contract faster or continue to contract.
Muscular Failure
: That point in and set when you can no longer move the weight without
assistance. This is also called Temporary Muscle Failure or Failure
Mycardium: is
the muscular tissue of the heart which is responsible for contraction of the
heart. The muscles of the heart contracts likeother tissue but also conduct
electriticy like nerves. The mycardium get it blood from cornary arteries, if
these arteries are blocked by atherosclerosis (deposits forming on the inner
walls) or by thrombosis (blood clot) it can lead to angina pectoris (chest pain)
or myocardial infraction (heart attack)
Myositis :
Muscular soreness due to inflammation that often occurs 1-2 days after
unaccustomed exercise. Often referred as DOMS (Delayed Onset Muscle Soreness)
N
Nautilus:
A brand of exercise equipment found in many health clubs
which uses a shell or circular shape cam(
Pulley) to develop consistence resistance throughout the full range of the
motion
Negative Reps:
One or two partners help you lift a weight up to 50% heavier than you would
normally lift to finish point of movement. Then you slowly lower weight on your
own.
Neurotransmitter:
are
chemicals that
are used to relay, nerve impulses across a synapses.
Nitrogen balance:
is the difference between the amount of nitrogen taken in and the amount
excreted or lost. If you excrete more nitrogen than you consume your body will
break down muscle tissue to get the nitrogen it needs, this is called a negative
nitrogen balance or state and muscle loss will occur. If you consume more
nitrogen than you excrete you will be in an anabolic or muscle building state
hence positive nitrogen balance or state.
Nutrition:The
taking in and use of food and other nourishing material by the body. The process
by which the body utilizes food to sustain life.
O
Overload: the
concept of using a weight greater than what the muscle is used to accelerate
hypertrophy.
Overtraining: Overtraining is the process in which an individual workout
beyond his body’s ability to recovery. This can lead to injury if not brought
under control.
Oxidative Damage:
damage caused to cellular constituents such as DNA, proteins and lipids by
reactive oxygen species ROS (antioxidants like iron and Zinc) and free radicals.
Accumulation of such damage can result in progressive destruction of cells and
tissues. Oxidative damage is believed to be the root cause of many diseases
including cancer, heart disease and aging.
P
Pancreatic:
any hormone being
secreted from the pancreas ( insulin and glycogen
Precursor: A
substance from which another
substance is formed, especially by a metabolic reaction.
Pre-Exhaust:
a form of supers set whereby the first is an isolation movement and second set
is a compound movement. The goal of superset is two fold first to grow muscle
faster and second is by exhausting the large muscle in the isolation movement
you can fully fatigue the muscle in the compound movement using less weights.
This is important because the smaller muscles reach failure before the large
muscle in most compound movements.
Prohormone a substance that is a precursor to
a hormone. in bodybuilding these sustances can be used either to excite abnormal
hormonal production or they have a hormonal effect themselves.
Progestin: Any of a group of
hormone products that are manufactured from progesterone or testosterone and
that have progesterone-like effects on the uterus. Often referred to as
synthetic because the chemical structure differs from naturally occurring
hormone molecule
Phytoestrogens
are plant compounds which have effects similar to that of estrogen, but somewhat
weaker
Plates:
a name give the free weights that can be added to a bar for lifting. this name
comes from their circular shape which resembles eating plates.
Polysaccharides:
a carbohydrate that is made up of two or more
monosaccharides often referred to as complex carbohydrates such as cellulose,
starch, or glycogen
Power Rack: A
free standing piece of equipment which is used in the power movements such as
the bench press, squat, dead lift and shoulder press. The power rack uses a
large ¾ inch steel pole to regulate the range for safely moving the weights.
Protein:
an energy source that is consumed as food which is made up of amino acids joined
by peptide bonds. Proteins are essential to the structure of all living cells
and viruses. For bodybuilding purposed we say the proteins are energy source
which feeds and develops muscle tissue.
Pump:
that feeling of you muscle becoming full with blood as a result of completing a
set of and exercise.
Pulley
Q
R
Radius:
The large bone on the thumb
side of the forearm.
Railroads:
a form of drop-sets except when the light weight is reached the
lifter goes back up to the heaviest weight. (this is the most extreme set known
and should never be done to failure or with forced reps from spotter.)
Rep:
(Repetition)
the complete execution of an exercise
movement (e.g. 1 arm curl)
Resistance:
the amount of weight used in a
exercise to counter locomotion of the movement (how much you lift)
Rest Interval:
The amount of time in which you recuperate from the stress of the exercise
between sets during your workout
Routine:
any of many activities done in a pattern or a certain way for the benefit
getting better result or from the exercise.
S
Scapula:
also called the shoulder blade, is the
bone that connects
the humerus with the clavicle .The scapula forms the posterior part of the
shoulder girdle.
Set:
A set is a series of reps
organized into groups. These groups are commonly organized in counts of 10 to 12
repetitions. For intermediate and advance bodybuilders there are set of 6, 8,
10, 12, 15, 20 and 25.).
Six pack:
abdominal muscles so well developed that you can see the separate muscle under
the skin
Smith Machine:
A free stand power
machine with pin locks and measured intervals used for the doing heavy strength
exercises like bench press, squat, shoulder presses or dead lifts with a
relative measure of safety
Slow-Twitch
Muscle Fibers: Those
muscle fiber that fire at a slower rate but are responsible for endurance or
sustained contraction as are used in distant running
Soleus: is a
powerful muscle in the back part of the lower leg (the calf). It runs from just
below the knee to the heel, and is involved in standing and walking
PIC
Split Routine:
A planed method of training in which the bodyparts are trained on different
days.
Spot:
To stand guard while someone performs a set with heavy weights. A 'spotters'
main duty is to prevent injury in case that someone cannot finish his set.
Sticking
Point: a point in
your training where no noticeable improvement are made.
Stacking:
Usually mixing one or more supplements together with the hopes of exponential
results. (See synergistic, synergistically)
Steroid: any of
numerous compounds containing a 17-carbon 4-ring system
Anabolic steroids
are a class of natural and synthetic hormones that promote cell growth and
division, resulting in growth of muscle tissue and sometimes bone size and
strength.
Straps:
Normally a piece of think cloth used to attach the lifter to the weight in time
when heavy weight is being used. Straps will allow you to lift more weights do
more pull-ups and develop quicker but may hinder the development of hand grip
strength
Stress:
Any mental or physical tension that results from physical, emotional, or
chemical causes. In bodybuilding lifting weight is stress and the result (given
recuperation is achieved) larger stronger muscles growth through adaptation.
Superset:
A set contain more
than one movement done without rest one after another. This could include
drop-sets, strips sets, railroads, trisets, giant sets or many other
combinations
Supination:
the movement done in which the palm of the hand is parallel with the floor put
point down
Supine:
Lying horizontally on the back
Supinate: To
rotation of the wrist in an outward direction
Supplementation: The Adding nutrients to
the diet, usually in high doses to maintain or increase natural production while
maintaining the long-term fitness or increase muscle building.
Supraspinatus:
A muscle that is
responsible for elevating the arm and moving it away from the body. It has an
origin at the top of the scapula and an insertion at the top of the hurmeus
Synapses:
the point in which
nerve impulses pass form one neuron to another.
Synergistically:
When supplements enhance or multiply each other's effects when used together
(by "cooperating" in the body) this is the theory behind all form of stacking of
supplements
synephedrine:
is the little brother to ephedrine, it gained significant popularity as an
alternative to ephedrine when it was banned. but unlike it big brother
synephedreine can not be used in the production of methamphetamine nor has it be
associated with heart disease.
Synthesis:
the production of a
substance or compound by combining of simpler compounds or by the breaking down
of a complex compound.
T
Tendon:
The fibrous band of tissue
that connects a muscle to bone. It is composed mainly of collagen.
Termogenesis:
The generation of
heat, particularly in brown fat deposits, that provides necessary warmth, and
may also be a way the body burns excess food and so avoids weight gain
Testosterone:
The male hormone primarily responsible for maintenance of muscle mass and
strength induced by heavy training. Testosterone is secondarily responsible for
developing such secondary male sex characteristics as a deep voice, body and
facial hair, and male pattern baldness.
Testosterone Boosters: a natural product
that is supposed to increase the bodies natural ability to produce
testosterone.
Training:
The process of making proficient through instruction and hands
on, operation of equipment, the application of theory and the utilization of
principle and systems with the intentions of reaching a given goal. whether that
goal is a predetermined poundage, or a measurement, a body fat level, or even a
desired bodyweight, that process, that application that utilization is what we
call training.
Training
Partner: Someone
that works out with you on a regular basis, and understand your lifting methods
and goals, thereby able to push you to reach those goals.
Trisets:
A series of three exercises performed for the same body part with no rest
between movements. After all three movement are completed a rest is taken and
that is counted as one set.
U
Ulna:
the bone on the little-finger side of the human forearm that extends from the
wrist to the elbow
V
Vascular:
The visibility of veins on a bodybuilder as a result of exercise and low body
fat (and perhaps higher blood volume).
Valine / L-Valine:
One of three branched-chain amino acids (the others are leucine
and isoleucine) that enhance energy, increase endurance, and aid in muscle
tissue recovery and repair. This group also lowers elevated blood sugar levels
and increases growth hormone production. Supplemental valine should always be
combined with isoleucine and leucine at a respective milligram ratio of 2:1:2.
Vasodilator:
is any substance used to cause the blood vessel in the body to become wider by
relaxing the smooth muscle tissues of the vessel wall. This will result in lower
blood pressure but can also increase blood flow to a worked muscle give a
greater feeling of fullness in the muscle
W
Water
Warm Up:
a light set don with high repetition or a few minutes of aerobic exercise done
to raise the body’s temperature to allow safer lifting condition for the
individual
Weight
Training Log: A book
used to record the weight reps and set of your workout. This is exceedingly
important when doing the progressive resistance system.
Working Set:
Those set performed after the warm-up done with the intention of developing
muscle or strength
Wraps: An elastic strap like cloth used to support knees and elbows and
wrist during times of heavy lifts.
X
Y
Yohimbine: An alleged aphrodisiac derived from the
bark of the African yohimbe tree.
Z
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