AthleteZone Glossary

 

 

 

A / B / C / D / E / F / G / H / I / J / K / L / M / N / O / P / Q / R / S / T / U / V / W / X / Y / Z

 

How to use the Athlete Zone / Body Measurements / Body Fat / BMI / BMR / DCN

 

A

 

Abdominals or "abs" - A set of eight small muscles on the front of the torso, below the chest that help you crunch forward and twist side to side. Swimming, rowing and Nordic skiing work these muscles.

 

Abductors - Muscles of the hip that pull your legs apart. Gluteus medius and minimus pull your legs outward. Inline skating, skiing and dance work these muscles.

 

Acquired Ageing - The acquisition of characteristics commonly associated with ageing but that are, in fact, caused by immobility or sedentary living.

 

Adductors - Muscles of the inner thigh that pull your legs together. They attach the pelvis and the femur (or thigh bone). You use these muscles when inline skating, skate skiing or swimming the breaststroke.

 

Accommodating Resistance - Increasing resistance as lifters force increases through range of motion. Nautilus machines are said to provide accommodating resistance.

 

Activation- Activation level refers to an athletes' physiological responses (e.g., heart rate, muscle tension, and breathing rate) caused by the psychological processes. Each athlete has his/her own ideal activation zone for optimal performance.

For example: Tennis players become "flat" if activation is too low and play "tight" when activation is too high. To be successful, elite tennis players first identify, then learn to raise and lower their activation level to fit the competitive demands. If a player is too flat, they need to increase their intensity by moving their feet before the point begins (i.e., jumping up and down etc). However, if a player is too excited where the physiological responses are too high, they need to learn to relax by taking deep breaths before the point begins, taking more time in between the points, and using words that help them reduce their activation level (e.g., calm down, relax, no worries, etc.).

 

Activity Level

Choose an activity level that best suits your lifestyle.

 

Sedentary	Little or no exercise, desk job
Lightly active	Light exercise, sports 1-3 days per week
Moderately active	Moderate exercise, sports 3-5 days per week
Very active	Hard exercise, sports 6-7 days per week
Extremely active	Hard daily exercise or sports and physical job or twice daily training, i.e marathon, contest, etc.

 

Aerobic - Aerobic metabolism is the body's cellular process of using oxygen in the bloodstream to produce energy. Byproducts are carbon dioxide and water (breathing and perspiration). It's great for burning fat and strengthening your heart and lungs.

 

Aerobic capacity - Another term for maximal oxygen uptake (VO2 Max)

 

Aerobic (cardiovascular) fitness - Reflects how much oxygen is in the blood your heart pumps and transports to your working muscles, as well as the muscles' efficiency in using that oxygen.

 

Aerobic training - Training that improves cardio respiratory endurance by improving the efficiency of the body's aerobic energy-producing systems.

 

Aerobic training heart rate zones - Includes the three lowest heart rate training zones: Light Intensity zone (50-60 % HRmax), Light to Moderate Intensity zone (60-70% HRmax) and Moderate Intensity zone (70-85% HRmax). See also Target heart rate zone.

 

Amino Acids - Twenty- two basic building blocks of the body that make up proteins.

 

Anaerobic - Literally, "without oxygen." In anaerobic exercise, energy is produced without oxygen, usually because the exercise intensity is such that the heart and lungs can't get enough oxygen to the muscles. Anaerobic exercise creates a byproduct called lactate, which builds up in the muscles and causes soreness and fatigue.

 

Anaerobic threshold - The physiological point during exercise at which the muscles start using more oxygen than the body can transport, and as a result, the work of the muscles starts producing more lactic acid than the body can process.

 

Anaerobic training - Training for very fit individuals that improves the efficiency of the body's anaerobic energy-producing systems and can increase muscular strength and lactic acid tolerance during high-intensity efforts.

 

Anti - Catabolism - Supplements such as glutamine, used to prevent breakdown within the body, in order to promote muscle growth.

 

Antioxidants - Substances such as Vitamins A, C and E and minerals such as copper, magnesium and zinc. Believed to destroy free radicals, which some scientists think may not only accelerate aging but also contribute to the formation of cancers and cataracts.

 

Arteriosclerosis - Hardening of the arteries due to conditions that cause the arterial walls to become thick, hard, and none elastic.

 

Artery - The blood vessels that take oxygen-rich blood from the heart to all parts of the body.

 

Arteriosclerosis - A disease in which the arteries progressively narrow.

 

Asana - The term for any of the many poses done in yoga.

 

Average heart rate - The heart rate (beats per minute, or bpm) that represents the average value of heart rates measured over a period of time, for example, during an exercise session.

 

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B

 

Back - A large set of muscles (upper, middle and lower), located on the back side of the torso (one of the largest muscle sets on the body).

 

Back Cycling - Cutting back on either number of sets, repetitions or amount of weight used during a exercise session.

 

Ballistic stretching - A kind of stretching that advocates bouncing to increase the amount of stretch. This is no longer recommended as it has been found to cause muscle tears and soreness.

 

Barbell - Weights attached to a long bar which requires both hands to pick up.

 

Basal Metabolic Rate (BMR)- The energy requirements necessary for maintenance of life processes such as heart beat, breathing and cell metabolic activities. It is the lowest rate of body metabolism (rate of energy use) that can sustain life, measured after a full night's sleep in a laboratory under optimal conditions of quiet, rest and relaxation.

The Athlete Zone uses the Harris-Benedict formula to calculate your BMR times a factor for your activity level. The resulting BMR is the number of calories your body burns in 24 hours, including basal metabolic rate and all activities.

 

Beriberi - A vitamin deficiency disease, caused by a lack of vitamin B1. Symptoms include irritability and fatigue, and later, numbness in the extremities, seizures and decreased mental ability.

 

Bicep - A set of two muscles running along the front side of the upper arm which bends your arm at the elbow. Paddling a canoe (and a kayak, to some degree) exercises your biceps.

 

Biomechanics - Science concerned with the internal and external forces acting on a human body and the effects produced by these forces.

 

BMI - See Body Mass Index

 

BMR - See Basal Metabolic Rate

 

Body mass index (BMI) - A number that describes a body's relative weight and strongly correlates to total body fat content in adults.

 

Bodybuilding - Weight training to change physical appearance.

 

Body Composition - The breakdown of your body make-up, i.e. fat, lean muscle, bone and water content.

 

Body fat - The percentage of your body mass that is not composed of lean muscle, water, bones or vital organs.

 

Burn – As in “going for the burn” In endurance exercise, working muscles until lactic acid build-up causes burning sensation.

 

Burnout - State of being bored or tired with exercise, frequently the result of over training or unvaried workouts. Cross-training and rest are good remedies for burnout.

 

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C

 

Cadence - The beat, time or measure of rhythmic motion or activity such as pedaling a bicycle. Your cadence is the speed of your pedaling.

 

Calcium - The most abundant mineral found in the body, which helps form the dense, hard materiel of bones and teeth.

 

Calf - A set of two muscles located on the back of the lower leg. Its function is to control foot motion (standing on toes, foot rotation etc.) and to provide overall support and balance to the entire body. Usually a very hard muscle to develop for body builders but can be done with patience and persistence.

 

Calorie (cal) - A measure of the energy value in food and physical activity. A calorie is more accurately termed "kilocalorie" (kcal). See also kilocalorie.

 

Carbohydrate - Organic compounds containing carbon, hydrogen and oxygen; when broken down, a major energy source for muscular work and one of the basic foodstuffs. Two main groups are sugars and starch. At rest, the body derives energy almost equally from the breakdown of carbohydrates and fats; during exercise, the main energy source depends on the intensity of the exercise. There are two types of Carbohydrates, simple and complex. Simple carbs (i.e. plain sugar, sports drinks, candy) give you a very quick burst in energy because they are digested very quickly. Complex carbohydrates (i.e. rice, leafy greens vegetables etc.) give you longer term energy because they take longer to break down. Carbohydrates contain 4 calories per gram.

 

Carbohydrate Loading - Increase consumption of carbohydrates in liquid or food form normally three days prior to an endurance type event.

 

Cardiac- Pertaining to the heart.

 

Cardio respiratory - Affecting the heart and respiratory system.

 

Cardio respiratory endurance - The body's ability to sustain prolonged exercise.

 

Cardiovascular - Relating to or involving the heart and blood vessels.

 

Cardiovascular Training - Physical conditioning that strengthens heart and blood vessels, the result of which is an increase in the ability for your body muscles to utilize fuel more effectively resulting in a greater level of exercising.

 

Carotid Pulse- Pulse located on the carotid artery down from the corner of the eye, just under the jawbone; common site used for taking heart rate.

 

Catabolism - The breakdown of lean muscles mass, normally as a result of injury, immobilization and poor dieting techniques.

 

Cheating - Too much weight used on an exercise, therefore relying on surrounding muscle groups for assistance in the movement; or changing joint angles for more leverage, as in arching back in bench press.

 

Cholesterol - A fat lipid which has both good and bad implications within the human body. Good being known as HDL and bad being LDL. Bad cholesterol is associated with heart disease and stroke, whereas the body requires cholesterol for the production of many steroid hormones.

 

Circuit Training - Going quickly from one exercise apparatus to another and doing a prescribed number of exercises or time on each apparatus, keeps pulse rate high and promote overall fitness, by generally working all muscle groups as well as heart and lungs.

 

Circulatory system (cardiovascular system) - The system by which oxygen and other nutrients are delivered through the blood to the entire body. The heart (cardiac muscle) acts as a pump to circulate blood through the blood vessels of the body and back to the heart.

 

Clean and Jerk - Olympic lift where weight is raised from floor to overhead in two movements.

 

Clean and Snatch - One of two Olympic lifts where weight is raised from floor to overhead at arms’ length in one motion.

 

Complete Proteins - Proteins that contain all the essential amino acids.

 

Complex carbohydrates - Starches, such as grains, breads, rice, pasta, vegetables and beans. They get their name from their complex, chainlike structure. During digestion, starches are typically broken down into sugars and used by the body for energy. Complex carbohydrates offer you more sustained energy levels than simple carbohydrates.

 

Compound Training - Sometimes called “giant sets”; doing 3-4 exercises for same muscle, one after the other, with minimal rest in between.

 

Cool-down - Rhythmic, low-intensity aerobic activities that provide a transition period between high-intensity aerobic work and less aerobically taxing calisthenics, stretching or the end of the workout allowing your body temperature and heart rate to decrease gradually.

 

Creatinine - A protein like substance manufactured by your muscles (but also found in some meats) that has been found to increase athletic performance and delay fatigue. Gives the muscles strength and a greater ability to do high-intensity exercise such as sprinting. Also helps buffer the lactic acid that accumulates during high-intensity exercise.

 

Creatine Phosphate - An inorganic phosphate molecule which binds with ADP and form ADT. Produced naturally within the body, however creatine monohydrate supplements have helped a number of athletes boost their performances.

 

Cross-training - Mixing different activities into your regular workout routine to avoid overuse injuries and to prevent boredom. Cycling, running and swimming are 3 common activities used to cross-train different muscle groups.

 

Crunches – Abdominal exercises - Sit-ups done on the floor with legs on bench, hands behind the neck.

 

Curl Bar - Cambered bar designed for more comfortable grip and less forearm strain.

 

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D

 

Dead Lift - One of three power lifting events (other two are squat and bench press). Weight is lifted off floor to approximately waist height. Lifter must stand erect, shoulders back.

 

Dehydration - The abnormal depletion of body fluids, easily detected by dark, concentrated urine. Prevented by drinking water or sports drinks before, during and after exercise. When you are fully hydrated, urine is plentiful, pale and odorless.

 

Deltoids or "delts" - The triangular, 3-part muscles (including the trapeziums, traps) that wrap around the tops of the shoulders. They allow you to raise your arms forward, backward and out to the sides, and also rotate them inward and outward. Rowing, rock climbing and swimming work the deltoids.

 

Diabetes mellitus - A disorder of carbohydrate metabolism characterized by high blood sugar levels in the body and the presence of sugar in the urine. Adult-onset diabetes Also called type II diabetes or non-insulin-dependent diabetes mellitus (NIDDM). A disease characterized by impaired insulin secretion from the pancreas or impaired insulin action.

 

DOMS Delayed Onset Muscle Soreness - A condition that is often felt after exercise, especially weight orientated, or excessive running. Caused by the micro tears within your muscles as part of the body rebuilding phase. Will generally last 24 / 72 hours, with feelings felt normally the day after exercise.

 

Double (Split Training) Routine - Working out twice a day to allow for shorter, more intense workouts. Usually performed by more advanced bodybuilders preparing for a contest.

 

Dumbbell - weights attached to a short bar that can be held in one hand. Often used in pairs.

 

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E

 

Electrolytes - Minerals such as sodium, potassium, calcium and magnesium that act to keep your nerves firing and muscles moving, especially during exercise. They are lost through sweating and can be replaced by drinking sports/energy drinks.

 

EFA's Essential Fatty Acids - Required by the body, however only obtainable from food sources, such as flaxseed oil and safflower oil.

 

Empty Calories- A term used to denote food contributing calories that are void of significant food value and nutrients, i.e., alcohol, and simple sugars.

 

Endorphins - Any of a group of proteins with potent analgesic properties that occur naturally in the brain. These are the brain chemicals that contribute to the "runner's high" or good feelings during and after exercise.

 

Endurance - Ability to resist fatigue and sustain a physical activity or continue exerting a force over time. Includes muscular endurance and cardio respiratory endurance.

 

Extension - Any movement that increases the angle between two bones attached at the same joint. For example sit in a chair and raise your foot up in front of you.

 

External obliques - Muscles running diagonally downward and inward from the lower ribs to the pelvis that allow you to bend forward and twist at the waist. These lie on top of the internal obliques. The kayaking stroke uses these muscles much more than the arms!

 

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F

 

Fast Twitch - Refers to muscle cells that fire quickly and are utilized in anaerobic activities such as sprinting and power lifting.

 

Fat- Fat is a very energy-rich compound made up of fatty acids (the chief constituents of plant and animal fat) Fat comes in saturated, monounsaturated, or polyunsaturated forms. Basically, saturated fat is the kind you want to avoid too much of, and it generally comes from animal fats. Athletes can usually get away with eating more saturated fats than a sedentary person, since athletes burn a whole lot of calories during exercise.

Keep in mind though, that getting enough fat is very important for your overall health. Fat does many things, among them being protection of your joints, and support of your immune system. Oils like olive and flax seed are very good sources of Essential Fatty Acids (EFA's), where olive oil contains one EFA, and flax seed oil contains all three (the best). These oils however are more delicate than many other oils. You cannot cook with flax seed oil because it will break down in heat. You can cook with olive oil providing you dont burn the oil and keep the temperature relatively low. Fat has 9 calories per gram making it the most dense macronutrient. Therefore, you should watch your fat intake to be sure you dont consume more energy than you need. If you do, the extra fat is undoubtedly going to become body fat.

 

Fatigue- A diminished capacity for work as a result of prolonged or excessive exertion or inadequate fuel

 

Flexibility - The range of motion around a joint. This can be increased with stretching.

 

Flexion - Any movement that decreases the angle between two bones attached at the same joint. For example, keep your arm at your side and curl your forearm up.

 

Forearm - The part of the arm between the elbow and the wrist, also called the lower arm. The primary function of the forearm is to control the hand, provide grip strength, and to control arm motion from the elbow joint.

 

Free Radicals - Highly reactive molecules that possess unpaired electrons. Caused by a number of factors, look at Antioxidants for prevention

 

Free weights - Weights not attached to a machine nor driven by cables or chains. Barbells and dumbbells are examples of free weights.

 

Fructose - Often used as a sugar substitute for diabetics, because of its low glycemic index. A healthier option than normal sugar, as fructose comes from fruit.

 

 

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G

 

Glucagon - A hormone responsible for the regulation of blood sugar levels.

 

Glucose - The basic fuel of the body, the simplest sugar molecule and main sugar found in the blood stream. (the usual form in which carbohydrates are assimilated by the body.)

 

Gluteus maximus, medius and minimus or "glutes" - The 3 muscles of the buttocks and hips that extend your thighs forward and to the side (abduction) and rotate your legs at the hips. Walking, running and climbing all work the gluteus maximus. Side movements such as skating or dance work the abductors.

 

Glycemic Index (GI) - A measuring system to find the extent of which various foods raise the blood sugar level. The benchmark is white bread, which has a GI of 100. The higher the score, the greater the extents of blood sugar raise. E.g. Dextrose scores 138 (HIGH) whereas fructose 31 (LOW).

 

Glycine- The simplest of the 20 different amino acids used as building blocks to make proteins for your body. It is one of several amino acids known to act as neurotransmitters, helping to pass signals from one brain cell to another. For this reason, it is not entirely surprising that glycine supplements may affect brain chemistry. Glycine has shown considerable promise for the treatment of schizophrenia, and may have other uses as well.

 

Dietary glycine - Comes mostly from high-protein foods like meat, fish, dairy products, and legumes.

 

Glycogen - The form carbohydrates take when stored in the muscles and liver.

 

Growth Hormone - A naturally released anabolic hormone by the pituitary gland. It promotes muscle growth and the breakdown of body fat for energy, unfortunately it is greatly reduced after the age of about 20.

 

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H

 

Hamstrings - The group of 3 muscles on the back of your thighs that runs from the lower part of the pelvis to just below the knees. They allow you to bend your knees and straighten your legs at the hips. Climbing, hiking uphill, running and cycling all work the hamstrings.

 

HDL- High-density lipoproteins ("good" cholesterol) that return unused fat to the liver for disposal; HDL levels are raised by aerobic exercise and are beneficial due to their "removal" effect on harmful LDL (low-density) lipoproteins.

 

Heart Rate- The number of times the heart beats in one minute.

 

Heart Rate Zones-

 

Zone 1 - Low Intensity zone: 40% - 52% of max

Comfortable workout pace with cardiovascular benefits and some fat burning. Good for beginners or people who haven't exercised in a while.

 

Zone 2 - Weight Control zone: 52% - 64% of max

65% of calories burned are fat. More intensity in this zone strengthens your heart and works with Zone 1 in building a good solid cardiovascular base. At least one day per week you should work out in this zone to recover from a relatively hard workout in the aerobic zone (next) or higher.

 

Zone 3 - Aerobic zone: 64% - 76% of max

This is a progressively more intense, yet not exhausting workout. Look for improved breathing and blood circulation. Zone 3 is a great workout zone for fat burning, muscle strengthening, confidence-building, and general fitness. 45% of calories burned in this zone are from fat. More fat is actually burned in this zone because the total number of calories is greater, so this is the best zone for weight loss.

 

Zone 4 - Anaerobic zone: 76% - 88% of max

Improves endurance and general fitness level. Pushes your anaerobic threshold (fat-burning zone) higher, allowing for a more efficient use of fat as an energy source at higher intensities. Do workouts in this zone in short spurts on only 2 - 3 days per week.

 

Zone 5 - Maximal zone: 88% - 100% of max

Also known as "redline training". Improves competitive athletic performance. In this zone, you are at a high risk for injury; so it's safe to stay away from redline training unless you're a competitive athlete.

 

Hormones - Regulators of various biological processes through their ability to control the action of enzymes. Made from proteins, such as insulin for blood sugar control, or cholesterol for testosterone control.

 

Hyper kinetic Condition - A disease/illness or health condition caused or contributed by excessive exercise.

 

Hypertension - Abnormally high blood pressure, usually defined as systolic pressure higher than 140 mmHg or diastolic pressure higher than 90 mmHg.

 

Hypoglycaemia - A common occurrence in diabetics, this is low blood sugar levels, resulting in anxiety fatigue and a number of other conditions including coma and death.

 

 

 

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I

 

Incomplete proteins - Proteins, which are low in one or more of the essential amino acids.

 

Intensity- Degree of resistance, energy or difficulty as related to a workout. The more intense a workout the more calories will be burned.

 

Internal obliques - Muscles that run upward and inward from the hipbones to the lower ribs, allowing you to rotate and bend at the waist. These are located underneath the external obliques. These muscles are used when you paddle a kayak.

 

Intervals - Speed workouts, usually run on a track, with distances and target paces decided before you run. They typically consist of relatively short sprints of 220 yards to 1 mile interspersed with rest periods of slower running.

 

Interval Training- Deliberately alternating between brief periods of lower and higher intensity levels during a workout; a method used to maximize cardiovascular endurance.

 

Isokinetic- Contraction in which the tension developed by the muscle while shortening at constant speed is consistent over the full range of motion.

 

Isokinetic Exercise - Isotonic exercise in which there is ACCOMMODATING RESISTANCE. Also refers to constant speed.

 

Isometric- Contraction against an immovable force; static; a muscle contraction in which the tension increases, but muscle length remains the same. These exercises are usually performed against a wall or other immovable object.

 

Isotonic- Movement against a movable force; dynamic; a muscle contraction in which the tension increases while the muscle length changes (concentric: muscle shortens; eccentric: muscle lengthens). Lifting free weights is an example of isotonic exercise.

 

 

 

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J

 

 

 

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K

 

Kickboard - Small foam board used for short sprints to develop leg power and speed when swimming. Held under the chest so that the arms are not involved in the swimming stroke.

 

Kilocalorie(kcal) - A measure of the energy value in food and physical activity. "Kilocalorie" is the more accurate term for the commonly used abbreviation "calorie." 1 kilocalorie (kcal) = 1 Calorie (Cal) = 1000 calories (cal) To convert kcal to kilojoules (kJ), multiply the kcal value by 4.2. See also kilojoule.

 

Kilojoule (kJ) - A measure of the energy value, for example in food and physical activity. 1 kilojoule (kJ) = 0.238 kilocalories (kcal)See also kilocalorie.

 

Kilometer - Metric measurement used in athletic events. One K equals 0.62 miles. A 10K race is 6.2 miles, and a 5K is 3.1 miles.

 

Kinesiology - the study of the principles of mechanics and anatomy in relation to human movement.

 

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L

 

Lactate threshold - The point during increasingly intensive exercise at which blood lactate begins to accumulate above resting levels.

 

Lactic acid (lactate) - A byproduct of anaerobic (or high-intensity) exercise that collects in the muscles and causes soreness, stiffness and fatigue. Lactic acid prevents continuation of exercise, and a good example is 400 meter runners. Watch how they slow down during the last 100 meters of the race.

 

Latissimus dorsi or "lats" - the pair of fan-shaped muscles across your middle and lower back that attach the arms to the spine. They work to pull your arms down and back, and give you good posture when they are toned.

 

LBM – See Lean Body Mass

 

Lean Body Mass (LBM) - 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.

 

Ligament - A flexible, non-elastic tissue that connects bone to bone. For example, the anterior cruciate ligament (ACL) of the knee connects the kneecap to the femur (thigh) and the tibia (shin). Ligament injuries can be sprains or tears.

 

Lipids - All fats and fatty acids.

 

Lipoprotein - Fat carrying protein in the blood.

 

Lumbar - Lower region of you spine, vertebrates L1 to L5. Used for bending and extending the body forward and back, with the aid of the abdominal and erector spinae muscles

 

 

 

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M

 

 

Major Muscle Groups- When strength training, the body is broken down into a number of Major muscle groups. Different training methods divide the body differently, but basically the major muscle groups include Back, chest, shoulders, abdominals, gluteals (buttocks), front of thighs (quadriceps), back of thighs (hamstrings), calves, front of upper arms (biceps), back of upper arms (triceps).

 

Maximal exercise stress test - A test performed in laboratory conditions, usually either on stationary bicycle or treadmill, to measure a person's maximal oxygen uptake (VO2max). The test also provides a measurement of the person's maximum heart rate (HRmax).

 

Maximum Heart Rate- Theoretical maximum heart rate that one can achieve during his or her greatest effort in exercise. It is estimated to be 220 minus your age, but the most accurate way of determining your individual HRmax is to have it clinically measured in maximal exercise stress test in a laboratory. HRmax is a useful tool for determining the intensity of exercise.

 

Metabolism- The rate at which your body engine operates as it performs all it’s bodily functions.

 

MET- The expression of the rate of work (power output) for the human body at rest, or a metabolic equivalent. One MET is approximately equal to a person's metabolism when seated and relaxed.

 

Micro fiber - Fabric of tightly woven polyester or nylon fibers that offers good resistance to wind and light rain, as well as breath ability. Shells used for high-energy, outdoor workouts are frequently made of this lightweight fabric.

 

Micronutrients - Micronutrients are substances that are needed by the body in very small amounts because they can not be synthesized in the body. This means that they must be provided by the diet. These micronutrients are essential for the body to maintain its normal functions. Without them, the body can not function optimally and different health problems occur. All vitamins and most minerals are micronutrients.

 

Military Press - Pressing a barbell from upper chest upward in a standing or sitting position.

 

Muscle - Tissue consisting of fibers organized into bands or bundles that contract to cause bodily movement. Muscle fibers run in the same direction as the action they perform.

 

Myositis - Muscular soreness due to inflammation that often occurs 1-2 days after unaccustomed exercise. Often referred as DOMS (Delayed onset muscle soreness)

 

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N

 

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.

 

Nutrient Ratio - The percentage of your daily calories that come from protein, carbohydrates and fat.

 

Nutrients- Substance obtained from food and utilized by the body to provide energy and promote growth, maintenance and/or repair (for example, carbohydrates, proteins, vitamins, minerals and water). They are necessary for all bodily functions.

 

Nutrition - The sum of the processes by which an animal or plant takes in and utilizes food substances.

 

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O

 

Obliques - Abbreviation for external obliques, the muscles to either side of abdominals that rotate and flex the trunk.

 

Osteoporosis - A condition that affects especially older women and is characterized by decrease in bone mass with decreased density and enlargement of bone spaces producing porosity and fragility.

 

Over pronation - Excessive inward foot motion during running that can lead to injury.

 

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P

 

Pectorals or "pecs" also referred to as the chest - The 2 pairs of medium sized muscles in the chest that work to pull the upper arms toward or across the chest. The pectoralis major covers the chest from the top of the arm to the collarbone, down to the sternum and upper 6 ribs. The smaller pectoralis minor is located underneath, and runs from mid-chest to shoulder blade. Push-ups work the pecs!

 

Pellagra - A disease caused by a deficient diet or failure of the body to absorb niacin. The disease is characterized by scaly skin sores, diarrhea, mucosal changes, and mental symptoms. Pellagra may develop after gastrointestinal diseases or alcoholism.

Perceived Exertion- A self-selected subjective measurement of an exerciser's overall level of intensity, usually described on a scale of 1 to 10 (very, very easy to extremely hard). An unscientific way of staying within your target heart rate zone.

 

Physical Fitness- An overall measure of physical attributes including cardiovascular endurance, muscular strength and endurance, body composition and flexibility.

 

Plyometric exercise - Where muscles are loaded suddenly and stretched, then quickly contracted to produce a movement. Athletes who must jump do these, i.e. jumping off bench to ground, quickly rebounding to another bench.

 

Power- Quick movement where the body is propelled either upward or outward; explosive strength; performance of work accomplished per unit of time.

 

Progressive Resistance - Method of training where weight is increased as muscles gain strength and endurance. The backbone of all weight training.

 

Pronation - The natural inward motion of the foot after heel strike and before pushing off again with the ball of the foot. Over pronation is excessive inward motion and can lead to running injuries.

 

Protein - Any of numerous naturally occurring extremely complex combinations of amino acids. Nutritionally, protein is the ONLY nutrient that can build muscle tissue. Neither carbs, fats, vitamins or anything else can directly build muscle. They contribute to the body's overall energy and well-being, but cannot reconstruct broken down muscle tissue. Protein is made up of amino-acids (both essential and non-essential) that are directly responsible for repairing muscle tissue. Protein contains 4 calories per gram.

 

Protein- A compound composed of carbon, hydrogen, oxygen and nitrogen arranged into amino acids linked in a chain, responsible for building and repair of tissue, hormone production and enzyme function.

 

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Q

 

Quadriceps or "quads" - The group of 4 muscles that make up the front of the thigh. Quads raise and lower the lower leg, (which also allows you to push your body up from a squatted position or to straighten the knee), and keeping them strong can help ward off knee injuries. Cycling, skiing, running and hiking downhill work these muscles!

 

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R

 

 

Recommended Daily Allowances (RDA)- Percent or amount of proteins, fats, carbohydrates, vitamins and minerals that should be included in the daily diet as recommended by the United States Government. The estimated amount of all nutrients needed daily to maintain optimal health. The estimates vary for different conditions, ages and disease processes. The current RDA is being revised and will be called the Dietary Reference Intake (DRI) when complete. It is a collaborative effort between the USA and Canada.

Recovery Heart Rate- Heart rate taken at the end of exercise after cool-down and stretch. The amount of time it takes to recover to pre-exercise heart rate is an indication of cardiovascular health

 

Rectus abdominis - The muscle extending the entire length of the abdomen, from the lower 3 ribs to the top of the pubic bone (below the navel). Works to keep you upright and lets you bend at the waist. Strengthening this muscle can help prevent lower back pain.

 

Recumbent bike - A bicycle on which you sit in a reclined position with your back supported and your feet out in front. It can be an indoor, stationary-type or a moving, outdoor-style bike. It works the buttocks and hamstrings more than upright bicycles, and unlike uprights, supports the back.

 

Repetition or "rep" - One complete exercise that includes both concentric and eccentric movements. (A single movement, as in doing one squat. This is going down and then going back up.) For toning, strength and endurance, do more reps at a lower weight.

 

Rep Out - Repeat the same movement over and over until you are unable to do anymore.

 

Resistance training - Weight training. Training designed to increase the body's strength, power, and muscular endurance.

 

Resistive cuffs and boots - Foam buoyancy devices placed on the ankles and/or wrists to create extra resistance for water aerobics and water running. Shown to increase workout intensity up to 5 times.

 

Rest Interval - Pause between sets of an exercise, which allows muscles to recover partially before beginning next set.

 

Rest Pause Training - Training method where you press out one difficult repetition, then replace bar in stands, then after 10-20 second rest, do another rep, etc.

 

Resting Heart Rate- The number of times the heart beats in one minute while the body is at rest. This is best calculated by measuring your pulse for one minute in the morning before getting out of bed. Record this number for five consecutive days and take the average to determine your resting heart rate. (note, if you're over training or coming down with a cold, your resting heart rate will jump up a few beats per minute and you know to take it easy that day.)

 

Resting metabolic rate (RMR) - The body's metabolic rate (rate of energy use) early in the morning after an overnight fast and a full eight hours' sleep.

 

Rhomboids - The muscles that pull your shoulder blades inward. They attach to the vertebrae at the base of the neck and go diagonally to the inside edges of the shoulder blades.

 

R.I.C.E. - The formula for treating an injury such as a strain or sprain. The acronym stands for Rest, Ice, Compression and Elevation.

 

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S

 

Set - A collection of repetitions of a movement, such as an arm curl or a squat. A set may have 8 reps, for example. Most bodybuilders do multiple sets of each individual exercise. (i.e. 5 sets of 10 reps of bench press)

 

Shin splints - The generic term for pain in the front of the lower leg. Most often caused by inflammation of the tendons (tendinitis), which can result when the tendons are subjected to too much force or repeatedly overstretched. Running or walking on hard surfaces can contribute.

 

Simple carbohydrates - Sugars, such as fructose, glucose, maple syrup and honey. So called because their chemical makeup consists of only 1 or 2 units as opposed to complex carbohydrates, which contain many.

 

Scurvy - A disease caused by a lack of Vitamin C. Symptoms include bleeding and spongy gums, bleeding from mucous membranes, paleness, depression and general weakness.

 

Slip-lasted - Shoe construction made by sewing the upper into a sock, which is then glued directly to the mid- and outsole without any board in between. These are flexible shoes with lots of cushioning and little motion control and are ideal for the under pronater.

 

Slow Twitch - Muscle cells that contract slowly are resistant to fatigue and are utilized in endurance activities such as long-distance running, cycling or swimming.

 

Spot - Assist if called upon by someone performing an exercise.

 

Spot Reducing- A popular but untrue assumption that an individual can "burn" fat only in desired areas. Fat is not reduced selectively from exercised areas, but rather from total fat stored throughout the body.

 

Sprain - An injury to the ligament.

 

Super Set - Alternating back and forth between two exercises until the prescribed number of sets is completed.

 

Supination - Rolling motion of the feet onto the outer edges. Typical of high-arched, stiff feet. Also called "under pronation."

 

Static stretch - A simple muscle stretch that goes just to the point of gentle tension and is held steadily for several seconds without moving or bouncing.

 

Strain - Muscle pull; a stretch, tear or rip of the muscle or adjacent connective tissue, such as fascia or muscle tendon. Usually occurs from an excessive effort.

 

 

Strength- Amount of force a muscle or muscle group can exert against resistance.

 

Stretch reflex - A protective, involuntary nerve reaction that causes muscles to contract. Bouncing or overstretching can trigger the reflex in which muscles are trying to protect themselves from damage.

 

Sympathetic Nervous System - Part of the autonomic nervous system that prepares the body for activity by speeding up the heart rate.

 

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T

 

Tapering - A reduction in training intensity before a major competition to give the body and mind a break from the rigors of intensive training.

 

Target heart rate - The ideal intensity level at which your heart is being exercised but not overworked. The formula for obtaining a target heart rate equals 220 minus your age x 60% - 85%, depending on the individual's fitness goals and physical condition. Also referred to as Training Heart Rate Zone.

 

Target heart rate zones - A range of heart rates that a person chooses to aim for when exercising, based on their personal fitness goals. Target heart rate zones are expressed as percentages of a person's maximum heart rate.

 

Tapering - A reduction in training intensity before a major competition to give the body and mind a break from the rigors of intensive training.

 

Tendon - A flexible, non-elastic tissue that connects muscle to bone. The Achilles tendon is the large connector from the heel bone into the calf muscle.

 

Tether - Attached to a belt and then to a ladder or some other fixed point at poolside, a tether helps you turn a too-small pool into a swimmer's treadmill. For example, you can have a great workout in a hotel pool or any other pool that's too small for laps.

 

Thighs - A term given to the upper leg and made up of hamstrings and quads.

 

Threshold - The heart rate at which lactic acid begins to build up faster than you can break it down. You should do the bulk of your training at just below that level.

 

Training Heart Rate — Simply put, the zone where you choose to train. That training heart rate could be different from day-to-day, or the same, depending on your goals. See Also: Target Heart Rate Zone

 

Training Straps - Cotton or leather straps around wrists, then under and over a bar held by clenched hands to aid in certain lifts (rowing, chin-ups, shrugs, dead lifts, cleans, etc.) where you might lose your grip before working muscle to desired capacity.

 

Training to Failure - Continuing a set until it is impossible to complete another rep without assistance.

 

Trapezius or "traps" - The triangular muscles stretching across your back from the spine to the shoulder blades and collarbone. They work with the deltoids to lift your arms and shoulders. Good to have strong ones for carrying a backpack!

 

Triceps - A set of three muscles located on the back of the upper arms that straighten your elbows and allow you to push your arms forward. The triceps look like a horseshoe (an inverted U) when properly developed. You use them when you're fly-fishing or pushing a running stroller.

 

Tyrosine (L-Tyrosine) - Tyrosine is an amino acid found in meat proteins. Your body uses it as a starting material to make several neurotransmitters (chemicals that help the brain and nervous system function). Based on this fact, tyrosine has been proposed as a treatment for various conditions in which mental function is impaired or slowed down, such as sleep deprivation and depression. It has also been tried for attention deficit disorder (ADD).

 Good sources of tyrosine include dairy products, meats, fish, and beans.

 

 

 

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U

 

Under pronation - Another term for supination, or the excessive outward-rolling motion of your feet. The opposite of pronation, or inward movement.

 

Universal Machine - One of several types of machines where weights are on tracks or rails and lifted by

levers or pulleys.

 

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V

 

Variable Resistance - Strength training equipment where the machine varies amount of weight being lifted to match strength curve for a particular exercise – usually with a cam, lever arm or hydraulic cylinder. Also referred to as “ACCOMMODATING RESISTANCE.”

 

Vastus intermedius, lateralis and medialis - 3 of the 4 muscles of the thigh that make up the quadriceps. Strong quads help protect your knees. The 4th muscle is the rectus femoris. Cycling, skiing, running and hiking downhill work these muscles!

 

Vitamin A - A family of fat-soluble vitamins that promote healthy skin and teeth and good vision. Retinol is one of the most active, or usable, forms of vitamin A. A deficiency in Vitamin A can cause problems including night blindness, and dry skin.

Vitamin A can be found in foods like egg yolks, milk, butter, yellow and orange vegetables, and fish-liver oils.

 

Vitamin B3 / Niacinamide - Vitamin B3 is required for the proper function of more than 50 enzymes. Without it, your body would not be able to release energy or make fats from carbohydrates. Vitamin B3 is also used to make sex hormones and other important chemical signal molecules.

Vitamin B3 comes in two principal forms- niacin (nicotinic acid) and niacinamide (nicotinamide). When taken in low doses for nutritional purposes, they are essentially identical. However, each has its own particular effects when taken in high doses. High-dose niacin is principally used for lowering cholesterol. High-dose niacinamide may be helpful in preventing type 1 (childhood-onset) diabetes and reducing symptoms of osteoarthritis. However, there are concerns regarding liver inflammation when any form of niacin is taken at high dosages.

 Good food sources of niacin are seeds, yeast, bran, peanuts (especially with skins), wild rice, brown rice, whole wheat, barley, almonds, and peas.

 

Vitamin B6 - Vitamin B6 plays a major role in making proteins, hormones, and neurotransmitters (chemicals that carry signals between nerve cells). Because mild deficiency of vitamin B6 is common, this is one vitamin that is probably worth taking as insurance.

 There's good evidence that adequate intake of vitamin B6 can help prevent heart disease and reduce the nausea of morning sickness. This vitamin is also widely recommended for premenstrual syndrome (PMS) and asthma, but there is little evidence that it is effective for either use. When combined with magnesium, vitamin B6 may be helpful for autism.

 Good sources of B6 include nutritional (torula) yeast, brewer's yeast, sunflower seeds, wheat germ, soybeans, walnuts, lentils, lima beans, buckwheat flour, bananas, and avocados.

 

Vitamin C - A water-soluble vitamin that promotes healthy teeth and gums, helps in the absorption of iron, aids in the maintenance of normal connective tissue, and promotes wound healing. Vitamin C also helps the body's immune system. A deficiency in Vitamin C can cause scurvy. Vitamin C can be found in citrus fruits and many vegetables.

 

Vitamin D - A fat-soluble vitamin that promotes the body's absorption of calcium, which is essential for the normal development of healthy teeth and bones. Vitamin D also helps maintain adequate blood levels of the minerals calcium and phosphorus. A deficiency in Vitamin D can lead to rickets.

Vitamin D is found in dairy products, fish, and oysters.

 

VO2 - Oxygen consumption/uptake by the body. Usually expressed in ml×kg-1×min-1, sometimes in ml×min-1.

 

VO2 max - The largest volume of oxygen your body can take in and assimilate. This figure is very high in trained endurance athletes. See also: maximal oxygen uptake.

 

 

 

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W

 

Warm-up - Gentle, slow exercise at the beginning of a workout to prepare muscles, heart rate, blood pressure and body temperature for the activity.

 

Water dumbbells/water barbells - Flotation devices shaped like paddles that provide extra resistance to your arm muscles when used underwater. They can also be used to hold you at the surface for back and leg exercises.

 

Watts- The expression of the mechanical rate of work (power output) for a device, such as a cardiovascular machine.

 

Weight Training- Working the muscles against external resistance to increase muscular strength, muscular endurance or muscular power.

 

Weight-bearing exercise - Exercise in which you support your weight or lift weight. Lifting weights or doing weight-bearing exercise (such as running, skiing or walking) can help slow down the rate of bone loss and osteoporosis, and therefore reduce fractures.

 

Wicking - Moisture movement by capillary action. It usually refers to technical fabrics that move sweat away from the skin to the outer surface of the fabric, where it evaporates.

 

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X

 

 

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Y

 

Yoga - A system of exercises for attaining bodily or mental control and well-being. Various forms of yoga include poses (or asanas) for building strength and flexibility, breathing exercises for cleansing, and/or meditation for relaxation and stress reduction.

 

 

 

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Z

 

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Body Measurements

 

The most common measurements (included in the Athlete Zone) include neck, chest, Shoulders, upper arms and forearms, waist, hips, thighs and calves.

 

It is helpful to take your measurements in front of a full-length mirror. Use a flexible tape measure 60 inches or greater such as a seamstress would use.

 

It is best to find a second person to do the measuring, they can ensure that the tape is in the right position on the body, and will be able to read the results more easily. Wear light clothes so as not to add to the measurements you take. This all ensures accuracy.

 

Many trainers recommend that you don’t take measurements more often than monthly. You shouldn’t expect big advances in your training more frequently than this and taking your measurements more often could be discouraging.

 

Neck

Run the tape around your neck above the base. Measure fairly tightly but not enough to decrease the measurement and be careful not to cause choking.

 

Chest

Wrap the tape around your chest as high under your arms as possible. Bring the tape together in front of you. Lower your arms to their sides so your chest takes its normal and expansive size. Relax. The measurement you take once relaxed, is the accurate measurement.

 

Shoulders

If you don’t have a partner helping you with your measurements, you can stand looking in a mirror and hold the tape in front of you at shoulder height. Measure across from the widest part of your shoulders at the sides and above where the upper arms begin.

 

Biceps

Wrap the tape measure around the extended upper arm. Now make a muscle pumping your upper arm and lower arm together. Double check to make sure that the tape spans the broadest parts of your triceps (bottom) and biceps (top) of the upper arm. This is the accurate measurement.

 

Forearms

The forearms are measured wrapping the tape around the fattest part and flexing. You flex the forearm by taking the position with the forearm that it would take if you were holding the handlebars on a motorcycle. Now flex the forearms by turning the hand and wrist down as though you were revving the motorcycle engine. This is the proper measurement.

 

Waist

Measure the waist a few centimeters above the hips. Relax. This is the accurate measurement.

 

Hips

Measuring the hips gives us the size of the hips and of the gluteal muscles or “the behind”. Simply measure all the way around at hip level catching the broadest part of the hips and the seat of your pants. This is the proper hip measurement.

 

Thighs

Wrap the tape around the upper leg as high up as possible. Now flex and extend outward the thigh muscles and this will give you the correct size for your thighs.

 

Calves

The calves are measured at the thickest part and are flexed for an accurate reading. Extend the toe and raise the heel in order to flex and poke the calve muscle out at the same time. This will give you a full measurement.

 

 

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Understanding Your Body Fat Percentage

Body fat measurements and the measuring tape are recognized as superior methods for measuring "weight loss".  When one declares that they want to "lose weight", what they often mean is that they want to lose fat. So, now that you've had your body fat percentage measured, what does the number really mean? 

First, your body fat percentage is simply the percentage of fat your body contains.  If you are 150 pounds and 10% fat, it means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else).

A certain amount of fat is essential to bodily functions.  Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body's energy storage.  The following tables describes body fat ranges and their associated categories:

Before you decide that you need to "lose weight", remember to consider that "weight" consists of both lean body mass and body fat.   Try to keep your weight loss goals realistic, and remember, keep the calorie-burning muscle, and lose only the fat.

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Basal Metabolic Rate (BMR)

 

 

Metabolism

In very simple terms, your metabolism is the rate at which your individual body engine operates as it performs all it's bodily functions, like the creation/building of various substances (heat, muscle, proteins, RNA, hair, nails, enzymes, storage fat, bones) and the breaking down of others (food, storage fat, etc.). Both the creation/building process (anabolic, as above) and the breaking down process (catabolic) occur simultaneously, every moment. The fuel for all the chemical reactions which make up the metabolic process, is food.

Metabolism is basically a genetic inheritance and varies from person to person. You may have a faster metabolism than normal, for a person of your size, or a slower one. In this connection, the words "metabolism" and "metabolic rate" are often used interchangeably.

 

Your metabolism affects weight loss, weight gain and weight maintenance, because it determines how many calories you need. If you have a slower metabolism (you burn calories more slowly) your body needs fewer calories. So you may find it more difficult to maintain or lose weight on an average calorie-controlled weight loss diet. In such a case, you may have to increase your level of physical activity, as this is the only effective way to raise your metabolism/metabolic rate.

 

In simple terms, three factors contribute to your overall metabolic rate and thus the amount of energy (calories) used by the body.

 

1. BMR

The number of calories you burn at rest, when sleeping or sitting in a chair. This accounts for 60% of all energy (calories) used by the body (detailed explanation below).

 

2. Physical Activity

This accounts for about 30% of all energy (calories) used by your body.

 

3. Dietary Thermogenesis

Caused by the “thermic effect of food”, dietary thermogenesis is the energy (calories) required to digest and process the food you eat. It accounts for about 10% of all energy (calories) used by your body.

 

 

BMR

 

BMR is the largest factor in determining overall metabolic rate and (also) how many calories you need to maintain, lose or gain weight.

BMR is determined by a combination of genetic and environmental factors, as follows:

 

Genetics. Some people are born with faster metabolisms; some with slower metabolisms.

 

Gender. Because men have a greater muscle mass and a lower body fat percentage, they generally have a higher basal metabolic rate.

 

Age. BMR is greater in childhood than in adulthood. After 20 years, it drops about 2 per cent, per decade.

 

Weight. The more you weigh the higher your BMR will be. For example, the metabolic rate of very overweight women is 25% higher than that of thin women.

Height.

 

Body Surface Area. This is a reflection of your height and weight. The greater your Body Surface Area factor, the higher your BMR. Tall, thin people have higher BMRs. If you compare a tall person with a short person of equal weight, then if they both follow a diet calorie-controlled to maintain the weight of the taller person, the shorter person may gain up to 15 pounds in a year.

 

Body Fat Percentage. People with a higher body fat percentage, have a lower BMR than those with a lower body fat percentage - all other things being equal. Muscle cells contain with tiny little power centers called mitochondria, which are where calories get 'burned up.'' The greater percentage of lean muscle tissue in the male body is one reason why men generally have a 10-15% faster BMR than women.

 

Diet. Starvation or serious abrupt calorie-reduction can dramatically reduce BMR by up to 30 percent. Restrictive low-calorie weight loss diets may cause your BMR to drop as much as 20%.

 

Body Temperature/Health. For every increase of 0.5C in internal temperature of the body, the BMR increases by about 7 percent. The chemical reactions in the body actually occur more quickly at higher temperatures. So a patient with a fever of 42C (about 4C above normal) would have an increase of about 50 percent in BMR.

 

External temperature. Temperature outside the body also affects basal metabolic rate. Exposure to cold temperature causes an increase in the BMR, so as to create the extra heat needed to maintain the body's internal temperature. A short exposure to hot temperature has little effect on the body's metabolism as it is compensated mainly by increased heat loss. But prolonged exposure to heat can raise BMR.

 

Glands. Thyroxin (produced by the thyroid gland) is a key BMR-regulator that speeds up the metabolic activity of the body. The more thyroxin produced, the higher the BMR. If too much thyroxin is produced (a condition known as thyrotoxicosis) BMR can actually double. If too little thyroxin is produced (myxoedema) BMR may shrink to 30-40 percent of normal. Like thyroxin, adrenaline also increases the BMR but to a lesser extent.

 

Exercise. Physical exercise not only influences body weight by burning calories, it also helps raise your BMR by building extra muscle. So you burn more calories even when sleeping.

Knowing your BMR helps you to calculate your daily calorie needs.

The Athlete Zone uses the Harris-Benedict formula to calculate your BMR. The formula is as follows:

Men: BMR = 66 + (13.7 X weight in kg) + (5 X height in cm) - (6.8 X age in years)

Women: BMR = 655 + (9.6 X weight in kg) + (1.8 X height in cm) - (4.7 X age in years)

The resulting number your estimated daily caloric needs (DCN), which is your maintenance calorie level.

 

 

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Body Mass Index (BMI)

 

Body Mass Index or BMI is based on an Individual's height and weight. It has taken the place of the old height and weight tables in calculating obesity and underweight conditions.

See your BMI in My Zone, Daily Weigh In.

What does your BMI level mean?

A BMI from 20 through 24.9-desirable for most middle-aged adults. (Nonsmokers with a consistent BMI within this range have the lowest risk of disease and premature death.) In this category, weight gain can be avoided through moderate eating habits and exercise.

A BMI from 25 through 29.9-moderately overweight-carries a slightly increased risk of weight-related health problems, such as high blood pressure, high blood cholesterol, heart disease and adult-onset diabetes. People in this group have the hardest decision to make about reducing, given the potential health risks of weight loss. To prevent the development of weight-related health problems, most people in this category should avoid gaining additional pounds by adopting a low-fat diet and a routine of regular exercise. Weight loss for cosmetic reasons is very common here.

At a BMI of 30 or more-obese-the risk of developing heart disease and other weight-related conditions rises sharply. Most people should lose weight in this category. Adult-onset diabetics in this category should definitely reduce, since blood-sugar control improves with weight loss.

At a BMI of 40 or more-severely overweight-you are in great danger of dying early. 80% eat in frequent binges. Secret eating is common. Best weight loss technique is often surgery. With the addition of new medicines for weight control, and more coming, the morbidly obese may be able to avoid surgery. This is still not clear. Benefits of losing weight clearly outstrip any dangers. A trial of medicines should always be done before going to surgery.
Check this site: BMI risk levels for a more detailed listing of BMI ratings.

Concerns with BMI.

The BMI has to be placed in the proper context. BMI does not factor in the percentage of body fat a person has on their frame. A recent CNN report showed that many lean, muscular people could be classified as obese on the BMI index when they are actually fit and healthy and not obese at all. Football players are always a good example. The BMI incorrectly classifies some very fit, muscular individuals as obese.

 

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Daily Caloric Needs (DCN)

The total number of calories you burn everyday. Also known as your “Maintenance Level” because this is where your calorie intakes equal your calories burned. The Athlete Zone multiplies the total of the Harris-Benedict formula times your activity multiplier from the chart below:

Activity Level Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Moderately active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extremely active = BMR X 1.9 (hard daily exercise/sports & physical job)


The resulting number is your Daily Caloric Needs (DCN), which is your maintenance calorie level.

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