ISSA Personal Training

workout

A complete exercise session, ideally consisting of warm-up, intense aerobic, and/or strength exercises, and cool-down.

vitamin C

A critical health-protection nutrient. Body stores are depleted rapidly by drugs, toxins, smoking, exercise, and stress. Fortifies the immune system against virus infections, strengthens blood vessels, reduces cardiovascular abnormalities, lowers fat, and cholesterol levels; as a natural anesthetic, it reduces many kinds of pain, helps detoxify chemical and metal contaminants found in the air, water, and food, slows down lactic acid buildup, helps heal wounds, scar tissue, and injuries. Necessary in the formation of connective tissue. RDA: 60 mg, but tolerated in doses exceeding 10,000 mg (10 grams) daily. Dietary sources: citrus fruits, berries, green and leafy vegetables, tomatoes, potatoes.

vitamin A

A fat-soluble vitamin occurring as preformed vitamin A (retinol), found in animal origin foods, and provitamin A (carotene), provided by both plant and animal foods. Maintains healthy skin, mucous membranes, eyesight, immune system function, and promotes strong bones and teeth. Vital to the liver's processing of protein. RDA: 5,000 International units. Dietary sources: fish liver oil, liver, eggs, milk and dairy, green and yellow vegetables, and yellow fruits.

weightlifter's headache

An exertional type of pain which may be due to intense clenching of the jaws during heavy lifts.

vitamin B-1 (thiamine)

Essential for learning capacity and muscle tone in the stomach, intestines and heart. RDA: 1.4 mg (men), 1.0 mg. (women). Dietary sources: brewer's yeast, wheat germ, blackstrap molasses, whole wheat and rice, oatmeal, most vegetables.

work

Force times distance. Measured in foot-pounds and similar units. Example: Lifting a 200-pound barbell 8 feet and lifting a 400-pound barbell 4 feet each require 1,600 foot-pounds of work.

vitamin B-12 (cobalamin)

Necessary for normal metabolism of nerve tissue and formation and regeneration of red blood cells. RDA: 3 micrograms. Dietary sources: animal protein. Liver is the best.

white blood cell

Nucleated cells, originating from the bone marrow, that make up the infection-fighting components of the blood. White blood cells fight infections by producing antibodies, releasing immune factors, or ingesting invading bacteria or viruses.

weight training:

Physical training that involves lifting weights.

voluntary muscle tissues

Receive nerve fibers from the somatic nervous system that can be voluntarily controlled (e.g., skeletal muscles).

waist circumference

Refers to a numerical measurement of your waist.

weight training belt

Thick leather belt developed by weightlifters in the early part of the century, usually four inches wide in the back and two inches wide in the front, used to support lower back while doing squats, military presses, dead lifts, bent rowing, etc. A more comfortable narrow belt going around the back, is far superior to the belts traditionally worn. This new belt is called a "LORA" (acronym for Lumbar Orthopedic Repositioning Appliance).

workrate

Power. The amount of work done per unit of time. Can be measured in foot-pounds per second, watts, horsepower, etc.

vitamin E

This fat-soluble vitamin is an active antioxidant retarding free-radical damage, as well as protecting oxidation of fat compounds, vitamin A, and other nutritional factors in the body. Important to cellular respiration, proper circulation, protection of lungs against air pollution, and prevention of blood clots. Helps alleviate leg cramps and "charley horse." RDA: 15 International units (men), 12 (women). Dietary sources: wheat germ, cold-pressed

vitamin K ("Koagulation")

This vitamin is implicated in proper blood clotting. It is synthesized in the intestinal flora. Because it is fat-soluble, it has the potential for toxicity if taken in large doses. There is no established RDA.

waist-to-hip ratio

Your waist girth divided by your hip girth. People who carry excess fat in their abdominal area (the "apple" shape) appear to be at greater risk for diabetes, heart disease and high blood pressure than those who carry weight in the hips and thighs (the "pear" shape). For women, a desirable waist -to-hip ratios is 0.8 or lower. For men, the number is 1.0 or lower.

vitamin B-Complex

A family of 13 water-soluble vitamins, probably the single-most important factor for the health of the nervous system. They are essential to the conversion of food into energy. When you exercise strenuously, your body quickly burns up its vitamin B supply. A shortage of Bs affects both performance and recovery. High consumption of sugar, caffeine, processed food and alcohol cause depletion. These vitamins are grouped together because of their common source, distribution, and their interrelationship as coenzymes in metabolic processes. All must be present together for the B-complex to work. vitamin B-complex consists of the following vitamins: biotin, choline, inositol, vitamin B-1 (thiamine), vitamin B-2 (riboflavin), vitamin B-3 (niacin), vitamin B-5 (pantothenic acid), vitamin B-6 (pyridoxine), vitamin B-9 (folacin), vitamin B-12 (cyanocobalamin). The best food source for vitamin B-complex is Brewer's yeast.

vitamin D

A fat-soluble vitamin, acquired through sunlight or diet. Aids the body in utilization of vitamin A, calcium, and phosphorus. Helps maintain stable nervous system and normal heart action. RDA: 400 International units. Dietary sources: fish-liver oils, sardines, salmon, tuna, milk and dairy.

warm-up:

A gradual increase in the intensity of exercise to allow physiological processes to prepare for greater energy outputs. Changes include rise in body temperature, cardiovascular- and respiratory-system changes, increase in muscle elasticity and contractility, etc. Flexibility exercises and stretching are NEVER advised as a warm-up strategy because of the damage that is easily caused to cold muscles.

watt:

A measure of power (work performed per unit of time) involving a known force, distance and time frame. Equal to 6.12 kilogram-meters per minute.

wellness

A state of health more positive than the mere absence of disease. Wellness programs emphasize self-responsibility for a lifestyle process that realizes the individual's highest physical, mental, and spiritual well-being.

weightlifting

An Olympic sport where athletes compete in defined weight classes to lift the most weight overhead. The two lifts contested are the snatch and the clean and jerk. Three attempts are given in each of the two lifts. See also Olympic lifts.

vitamin B-2 (riboflavin)

An essential cofactor in the enzymatic breakdown of all foodstuffs. Important to cell respiration, good vision, skin and hair. RDA: 1.6 mg. Dietary sources: liver, tongue, organ meats, milk, eggs. The amount found in foods is minimum, making this America's most common vitamin deficiency.

vitamin B-5 (pantothenic acid)

An important stress, immune system and anti-allergy factor. Vital for proper functioning of adrenal glands, where stress chemicals are produced. Promotes endurance. RDA: 10 mg. Dietary sources: organ meats, egg yolks, whole-grain cereals.

Z lines

Any of the dark bands across a striated muscle fiber that mark the junction of actin filaments in adjacent sarcomeres.

vitamin B-3 (niacin)

Essential for synthesis of sex hormones, insulin, and other hormones. Effective in improving circulation and reducing blood cholesterol. RDA: 19 mg. (men), 13 mg. (women). Dietary sources: lean meats, poultry, fish and peanuts.

vitamin B-6 (pyridoxine)

Essential for the production of antibodies and red blood cells, and the proper assimilation of protein. The more protein you eat, the more B-6 you need! Facilitates conversion of stored liver and muscle glycogen into energy. RDA: 1.8 mg. (men), 1.5 mg. (women). Dietary sources: brewer's yeast, wheat bran, wheat germ, liver, kidney, cantaloupe.

zoonutrients

Food molecules that have been shown to have potential in modifying multiple physiological functions including anti-inflammatory, antihypertension, antimicrobial actions, stimulation of beneficial bacteria, the maturation of intestinal cells, and the education of the immune system.

whole foods

Food that has been processed or refined as little as possible and is free from additives or other artificial substances.

zinc

Has significant roles in protein synthesis, maintenance of enzyme systems, contractibility of muscles, formation of insulin, synthesis of DNA, healing processes, prostrate health, and male reproductive fluid. RDA: 15 mg. Deficiencies are common due to food processing and zinc-poor soil. Excessive sweating can drain up to 3 mg. daily. Dietary sources: meat, wheat germ, brewer's yeast, pumpkin seeds, eggs. Zinc chelate is the element zinc in supplemental form and coated with protein, thus increasing the percentage that can be assimilated by the body. Deficiency in zinc is associated with anemia, short stature, hypogonadism, impaired wound healing, and geophagia. Zinc salts are often poisonous when absorbed by the system, producing a chronic poisoning resembling that caused by lead.

VO2 max

Maximum Volume of Oxygen consumed per unit of time. In scientific notation, a dot appears over the V to indicate "per unit of time." See also maximal oxygen uptake.

zoochemicals

Nutrients that are only found in animal products which contain nutrients such as EPA and DHA (the fish oils), CLA (another fatty acid), creatine, and carnosine.