A

Abduction - lateral movement of limbs away from the body - opposite to adduction.

Acceleration - the opposite to passive exercise, 'working' on a Kinetix machine by pushing or pulling. Attempting accelerate faster than the motor speed and thereby creating a form of resistance. Using 'force' to create resistance.

Adaptation - when the body adapts to the demands placed upon it i.e. muscles adapt to work by growing stronger and more elastic.

Aerobic - exercise activity that raises the Heart Rate above 55% of maximum heart rate for a sustained period of 20 minutes or more. This improves cardio-vascular fitness and can raise metabolic rate for up to 12 hours. The most common aerobic activities are brisk walking, cycling, swimming, jogging, rowing etc. Following 20 minutes of sustained aerobic activity, the body switches over from glycogen as its main energy source, to fat burning.

Agonist - the contracting muscle. Works in pairs with the Antagonist.

Alveoli - air sacs. Process air in the lungs.

Amino acids - chemical compounds derived from food that link up to form protein (see also Protein).

Anaerobic - opposite of aerobic. Short-term, high intensity exercise e.g. sprinting, weight lifting which primarily burns glycogen. It is good for musculature but will not speed up metabolism.

Anatomy - a study of the body's parts including bones, muscles, organs etc.

Antagonist - the relaxing muscle. Works in pairs with the Agonist.

Anterior - anatomical position 'to the front' of the body.

Anthropometric - measurements of the body weight and size.

Anti-natal - during pregnancy.

Arteries - major blood vessels carrying fresh oxygenated blood around the body.

Arthritis - inflammation of joints or muscles. Osteo-arthritis affects joints and passive movement is essential.

Atherosclerosis - a furring up of the arteries causing hypertension and increased risk of vascular disease.

Atrophy - opposite of tonus. Muscle 'sags' and loses elasticity with lack of use.


B

Basal Metabolic Rate (BMR) - the number of calories your body burns at rest (see metabolism) to maintain normal body functions. Average female adult burns 1200/1300 k calories 'at rest' over a 24 hour period.

Biomechanics - the study of the mechanics of a living body, especially the forces exerted by muscles and gravity on the skeletal structure.

Body composition - the ratio of fat and lean tissue in the body.


C

Calorie - unit of energy (correctly called a kilocalorie). Average female adult burns 1800/2000 calories every 24 hours. A male adult burns approx. one third more calories than a female because of higher lean muscle/fat ratio.

Callisthenics - remedial muscle toning exercises that do not require equipment. Should always be performed on the days between motorkinetic sessions, to reduce muscle atrophy.

Capillaries - tiny 'hair like' blood and lymphatic vessels.

Carbohydrates - the main source of energy in human nutrition. Organic compounds that include sugars, starches, celluloses and gums. Serve as a major energy source during exercise.

Cardio-vascular - exercise that is capable of raising the heart and respiratory rate over a sustained period to achieve 'aerobic' fitness.

Cartilage - strong tissue covering the end of bones to protect them against wear.

Cellulite - an area of fatty tissue that has become waterlogged caused through a build up of lymphatic fluid. Excess toxins are thought to cause this problem which gives the skin a lumpy (orange peel) look.

Compound movements - when more than one major body part is exercised simultaneously. Concentric - the positive (contracting) phase of muscle contraction. (opp of eccentric).

Contra-indication - a reason why a specific exercise or diet prescription should not be pursued, e.g. bad back or hypertension.

Cool-down - Period of low intensity aerobic activity to provide transition between high intensity aerobic work and the end of a workout.

Cross training - engaging in a variety of physical activities to work different muscles in the body.

CVD - cardio-vascular disease.


D

Deconditioned - poor physical condition. Describes most non exercisers.

Dehydrate - when the body's water content is reduced.

Detoxify - to 'cleanse' the body of toxins. Drinking plenty of water is an essential part of this process. So too is cutting down on pollutants, e.g. caffeine, dietary fats, cigarette smoking etc.

Diastolic B.P. - the lower and more significant blood pressure reading. Taken before the heart beats, when the artery is empty.

Double Positive - accelerating in both directions, i.e. pushing and pulling.

Dynamometer - instrument for measuring strength.


E

Eccentric - the negative (relaxation) phase of a muscle contraction. (opp. of concentric).

Ectomorphic - small frame/somatype (see also mezzomorphic & endomorphic)

Edema - excessive build up of interstitial fluid between the cells. The area is 'waterlogged'.

Electromyograph - instrument for measuring muscle contraction.

Empty calories - foods containing energy but no nutrients.

Endomorphic - large frame/somatatype (see also ectomorphic & mezzomorphic)

Ergonomics - the science of designing equipment to better fit the human body.

Exercise Intensity - the level of effort exerted during a workout as measured by the exerciser's heart rate.


F

Fatigue - weariness or exhaustion resulting from exertion.

Fats - as in dietary fats derived from both animal and vegetable sources in human nutrition. Animal fats are mainly 'saturated' and can cause heart and arterial disease. Vegetable fats are mainly 'polyunsaturated' and are considered a healthier alternative to 'saturated' fats.

Food groups - a healthy diet includes a daily intake from the five food groups - milk, fruit, vegetables, cereals, meat & fish.

Footprint - the amount of floor space a machine requires.

Functional mobility - the range of joint mobility appropriate to most peoples lifestyles.


G

Glycogen - alternative energy source to fat. Sugar stored as Glycogen in the blood, liver and muscles. During the first 20 minutes of aerobic activity 80% of energy used is Glycogen.

Golgi - sends messages from the muscles tendons to the brain. Avoids over-stretching muscles.


H

Heart rate - the number of times the heart pulses in a given period of time.

Holistic - the total approach/concept - mind, body & spirit. Hypertensive - someone prone to high blood pressure.


I

Inertia - the tendency of a body at rest to remain at rest or a body in motion to remain in motion unless disturbed by an external force.

Insertion - the end of the muscle that attaches to the moving bone.

Isokinetics - a type of exercise equipment which 'returns' the same amount of force to the muscles as is applied by the exerciser. Does not permit 'passive' exercise and has no cardio-vascular effect.

Isometric - exercising muscles by pulling them in and holding them in a contracted state. As this form of exercise tones muscle but shuts off blood supply in the process, it is contra-indicated for hypertensive and pregnant people.

Isotonic - means 'same tonus/tension'. Resistance/weight training is usually (incorrectly) described as isotonic. Only double positive exercise can honestly be described as isotonic.


L

Lactic Acid - waste products caused by exercise. Can cause muscle soreness.

Lateral - anatomical term, means 'towards the side of the body'. Lean tissue - muscle.

Ligaments - fibrous strips that stretch across joints and attach to the bones, holding them in position to avoid dislocation.

Localised circulation - promotion of blood flow as muscles contract and 'squeeze' the blood vessels.

Lung capacity - the total capacity of the lungs including both the usable (vital capacity) and the unusable portions.

Lymphatic system - the body' secondary circulation. Lymph capillaries carry away waste products, (toxins) that leak from the cells and form Lymph - a milky fluid.


M

Macro-nutrients - Proteins, Fats, Carbohydrates.

Max HR - Maximal heart rate (the highest heart rate achievable when exercising to exhaustion). Predicted by deducting age from 220.

Medial - towards an imaginary vertical line running through the centre of the body.

Metabolism/metabolic rate - the speed at which the body burns energy.

Mezzomorphic - medium frame/somatatype (see also ectomorphic & endomorphic)

Micro nutrients - vitamins & minerals. There are 33 found in human nutrition.

Mode - as in exercise mode, meaning the type of exercise to be performed, e.g. passive, single phase or double positive.

Motorkinetics - the science of motorised exercise that integrates muscle toning and cardio-vascular exercise and accommodates passive, single phase and double positive performance.

Multi-functional - equipment that allows many different exercises and body parts to be exercised simultaneously. It can also be used for both muscle toning and cardio-vascular fitness.

Muscular overload - by 'overloading' the muscle it is forced to adapt. This can be achieved by working the muscle at high intensity (e.g. weight training) or by performing vast numbers of low intensity repetitions (e.g. motorkinetics).


N

Nutrients - found in human nutrition and essential for human health, i.e. macro nutrients (fats, proteins, carbohydrates) and micro nutrients (vitamins, minerals).

Nutrition dense - quality foods that are high in nutrients.


O

Optimum - the ideal. As in optimum (goal) weight or measurements.

Origin - the end of the muscle that attaches to the fixed bone.

Osteo-arthritis - see arthritis Osteoperosis - brittle bone disease.


P

Passive - allowing the machine to do all the work when exercising on a motorkinetic machine.

Permeable - allowing fluids to pass through, as in 'the walls of blood vessels and cells'.

Physiology - a study of the body's systems incl. cardio-vascular system, lymphatic system etc.

Polyunsaturates - 'healthy' fats, mainly of vegetable origin. Post-Cardiac - following a heart attack.

Post-natal - after a pregnancy.

Prime mover(s) - the key muscle(s) being worked during an exercise.

Protein - the building blocks of which muscle tissue is made. Found in food, primarily dairy products. Can also be a source of energy when diet lacks carbohydrates.


R

Ratios - the relationship between acceleration and recovery repetitions.

Recovery heart rate - heart rate measure taken at the conclusion of exercise. The amount of time it takes to return the heart to pre-exercise rates is an indication of cardiovascular fitness.

Recovery reps - passive repetitions performed during periods of 'work', to allow muscles to take a short rest without stopping exercise and allowing the heart rate to slow.

Repetitions - the number of times that an exercise is repeated/performed.

Residual volume - the unusable portion of the lungs alveoli. Resting heart rate - the heart rate taken at rest.


S

Saturated fats - dietary fats that are saturated with hydrogen, mainly derived from dairy products.

Secondary movers - muscles acting as fixators & stabilisers - not prime movers.

Sedentary - an inactive lifestyle.

Single phase - working (acceleration) in one direction only when exercising in a motorkinetic machine - either pushing or pulling.

Skeletal muscle - muscles that move bones and give the body shape and firmness.

Skinfold callipers - can be used to measure body fat %.

Sphygmanometer - blood pressure measuring instrument. Often shortened to 'sphyg'.

Stroke volume - the amount of blood ejected from the heart with each beat. As the heart grows stronger through regular c/v exercise, stroke volume increase and resting heart rate is slowed.

Supplements - as in 'nutritional supplements'. Vitamins/Minerals in concentrated tablet form.

Synergy - when the benefit of two micro-nutrients combined is greater that the value of each one individually.

Synovial fluid - the body's lubricating fluid for the joints. Production slows down when arthritis is present. Passive joint movement helps stimulate production.

Systolic BP - the upper blood pressure reading, taken immediately following the heart beat, while the artery is full of blood.


T

Target HR - the heart rate which should be maintained during exercise. The rate is set to avoid over exertion and to ensure that the exercise intensity is sufficient to achieve the required benefit. (Target HR = a percentage of Max HR, e.g. 55% in the case of sedentary beginners).

Tendons- tissue that attaches muscle to bone.

Thoracic - that area of the upper spine affected by Kyphosis. There are 12 thoracic vertebrae and the ribs attach to these forming the rib cage.

Tonus - elasticity in the muscle.

Tissue vascularisation - adaptation of blood vessels resulting from c/v exercise. i.e. larger blood vessels/increased pliability/increased permeability/larger capillary beds.

Toxins - waste products produced in the body. Triceps - a position at the back of the upper arm.


V

Vascularity - condition of capillaries, arteries etc. Veinous return - return of blood to the heart from its journey around the body.

Veins - major blood vessels carrying deoxygenated (used) blood.

Vital capacity - the usable portion of the lungs. Will increase with improvements in aerobic fitness.