ACE - "Ace" is the symbol for the angiotensin I -converting gene that appears to affect your response to exercise. Your endurance capabilities may partly be explained by the variation of this gene that you have.
ACTN3 - "ac-tin-in alpha three" is the symbol for the gene that is thought to produce a protein present in muscle fibers that helps you do explosive, burst-like exercises such as sprinting.
Aerobic Exercise - Physical activity that is performed at 50-80% of your maximum exertion.
Anaerobic Exercise - Physical activity that is performed at 80-100% of your maximum exertion.
Antioxidants - molecules found in foods and dietary supplements that can neutralize reactive oxygen species ("free radicals") and prevent their damage to polyunsaturated fats, proteins, and the genetic material; many richly-colored fruits and vegetables contain antioxidants.
Calories - when you see "calories" on a food label, it's actually referring to kilocalories, which is the energy derived from food as fuel for the body. There are 3,500 kilocalories of food energy in 1 pound of body weight.
Cardiorespiratory Fitness (also see endurance) - Achieved when your circulatory and respiratory systems are able to efficiently supply fuel and oxygen during sustained physical activity.
Diabetes - Short for diabetes mellitus. A chronic illness that involves an abnormality in the body's ability to produce the hormone insulin in response to glucose obtained from food eaten. The two common types of diabetes are type 1 and type 2. Testing for either form of diabetes involves laboratory blood work using tests called a fasting plasma glucose test (often abbreviated FPG) or an oral glucose tolerance test (abbreviated OGTT). Diabetes is diagnosed with FPG values = 126 mg/dL or plasma glucose values of = 200 mg/dL 2 hours after an oral glucose tolerance test.
Endurance (also see cardiorespiratory fitness) - Having good endurance means that your circulatory and respiratory systems are able to supply the fuel and oxygen during sustained physical activity.
Exercise - Typically refers to structured
physical activity but can also refer to moving your body to improve or maintain one or more areas of fitness -
endurance,
strength or
flexibility. Often the terms "exercise" and "physical activity" are used interchangeably.
Fit Ball (also called fitness ball) - A rubber ball that uses balance as a strength training or flexibility tool. The ball is usually about 22 - 34 inches in diameter.
Flexibility - A term used to describe the ability to move a joint through its full
range of motion.
Free Radicals - The more common term for reactive oxygen species. These are unstable molecules produced by exercise, metabolism, and a host of other energy-requiring activities that, when left unchecked in the body, can lead to destruction of proteins, DNA, and unsaturated fats such as those in the membrane that surrounds each cell in the body. In order to stabilize themselves, free radicals steal electrons from neighboring molecules, making those molecules unstable in the process and perpetuating the domino effect that leads to significant cellular damage.
Antioxidants are unique molecules that can donate electrons, thereby stabilizing free radicals, without themselves becoming free radicals.
Genetic Variation - Genes can exist in slightly different versions. Within a population one version will be the most common but there will be other versions that are basically the same but have a change in one of the DNA "building blocks". This changed version of the gene is called a "gene variant" and may lead to a health benefit, to increased risk of developing a disease, or have no effect (be neutral), depending on the particular variant.
Impaired Glucose Tolerance (IGT) (see prediabetes) - The term used to describe higher than normal levels of glucose in your blood but not high enough to be diagnostic of diabetes mellitus. Having impaired glucose tolerance is also referred to as
prediabetes. Initially the blood test is done after fasting and may be followed by testing after ingesting either a carbohydrate-rich meal or a glucose test solution to measure how well the body returns the blood sugar level back to normal.
Insulin Resistance - The term used to describe the condition in which blood sugar levels rise and remain elevated following eating. The elevated blood sugar may be due to insufficient amounts of insulin being released or inability of the insulin released to clear the glucose from the bloodstream. The blood sugar level is said to be "resistant" to the effects of insulin and may lead to a diagnosis of metabolic syndrome or type 2 diabetes.
Insulin Sensitivity - The term that describes the normal result of insulin being released in response to a rise in blood sugar after eating, with the movement of the glucose into the muscles and a resulting decrease in blood levels. When blood sugar levels stay elevated in the presence of insulin, the condition is called "insulin resistance" (see insulin resistance).
Maximum Heart Rate (also called MHR or HRmax) - The maximum number of heartbeats/minute, which varies with age, that is recommended during physical activity. MHR can be estimated by subtracting your age from 220 (220 - your age = your maximum heart rate). Typically, your maximum heart rate is used to calculate your
target heart rate. A relationship exists between age and MHR, with MHR typically decreasing with age.
MnSOD - Antioxidant activity enzyme; manganese-dependent superoxide dismutase (also called superoxide dismutase 2 or SOD2) located in the mitochondria of cells.
Personal genetic Testing - The process of analyzing a person's genetic makeup to determine which variants they have for genes known to be influenced by diet or other lifestyle factors.
Personal genetics - The science that studies which genes are influenced by nutrition, how particular variations in those genes affect how well the cells function, and how food can help or harm these important processes.
Osteoporosis - a bone disease that involves a gradual decrease in the rate of bone formation. If left undetected, it can progress without apparent symptoms until a fracture occurs.
Pedometer - A small, lightweight device that counts how many steps you take. Typically it attaches to your belt or your shoe.
Physical Activity - Moving your body, resulting in an increase in expenditure of energy. Examples include but are not limited to walking, jogging, raking leaves, rowing and dancing. Often the term
exercise and physical activity are used interchangeably.
Pilates - A type of exercise that increases overall flexibility and strength of your entire body. The technique was invented by Joseph H. Pilates. It uses a series of movements involving your abdominal and buttock muscles and encourages the use of your mind to control the muscles.
Prediabetes (also see impaired glucose tolerance) - The term used to describe higher than normal levels of glucose in your blood but not high enough to be diagnostic of diabetes mellitus. Having prediabetes is also referred to as impaired glucose tolerance. Initially the blood test is done after fasting and may be followed by testing after ingesting either a carbohydrate-rich meal or a glucose test solution to measure how well the body returns the blood sugar level back to normal.
Range of Motion - The normal distance and direction a joint is able to move in.
Resistance Band - An inexpensive, portable piece of elastic that is used as a strength training tool. Usually the color of the band is an indicator of the level of resistance or difficulty.
Resistance Training - A form of strength training. Weights, resistance bands, exercise machines or your body weight are used as opposing forces to build muscular strength.
Resting Heart Rate (RHR) - The number of times your heart beats per minute while you're at rest. Taking your pulse in the morning right after waking is one way to measure your resting heart rate. Doing this is a simple way to gauge changes in fitness since the RHR of a fit individual is typically lower than that of someone who is not fit.
Sarcopenia - Refers to a loss of muscle and associated strength. Typically used to describe the decrease in muscle tissue seen in older adults.
Strength - A term used to describe the ability of a muscle to produce maximal force. Strength is increased by stressing the muscles through the use of gradual increases in weight (resistance). Strength decreases when muscles are not used.
Superoxide dismutases - enzymes that destroy free radicals, thereby acting as a natural antioxidant defense system in the body.
SOD2 - see MnSOD
SOD3 - Superoxide dismutase 3, an enzyme that is located on the surface of the cells that line the blood vessels and is known to have antioxidant activity; also known as Cu,Zn SOD (copper, zinc superoxide dismutase)
Target Heart Rate - A term used to describe the optimal heart range zone for cardiovascular fitness, generally considered to be 50-80% of your maximum heart rate. To calculate your target heart rate, follow these steps:
- Estimate your maximal heart rate by subtracting your age in years from 220. For example, if you are 50 years old your estimated maximal heart rate is 170 beats per minute (220 - 50).
- Multiply your estimated maximal heart rate by 0.5 to determine the lower end of your target heart rate zone. For the example above this would be 0.5 * 170 = 85 beats per minute.
- Multiply your estimated maximal heart rate by 0.8 to determine the upper end of your target heart rate zone. For the example above this would be 0.8 * 170 = 136 beats per minute.
- Thus the target heart rate zone for someone who is 50 years old would be 85-136 beats per minute and is the desirable zone to reach during aerobic exercise.