Parcourse training -- A concept borrowed from outdoor parks and applied to the gym during sports-specific phase of foundation training for aerobic athletes. Involves the performance of aerobic activities -- jogging, skipping rope, straddle jumping, bicycle ergometer -- between exercises of a weight training routine.
Partial reps -- Performing an exercise without going through a complete range of motion. Exercise mythology has it that one must exercise a muscle through a full range of motion of the joint upon which the muscle acts in order not to become "muscle bound" and to derive maximum strength and growth. In reality, partial movements often provide better overload because more weight can be moved.
Peak contraction -- Exercising a muscle until it cramps by using shortened movements.
Peak heart rate -- The highest heart rate reached during a work session.
Pecs -- Slang for pectoral muscles of the chest.
Peptide -- A peptide is any member of a class of compounds of low molecular weight which yield two or more amino acids on hydrolysis. Formed by loss of water from the NH2 and COOH groups of adjacent amino acids, they are known as di-, tri-, tetra- (etc.) peptides, depending on the number of amino acids in the molecule. Peptides ("polypeptides")form the constituent parts of proteins.
Peridoxine Alphaketoglutarate (PAK) -- Vitamin B6 (peridoxine) is ionically combined with the complexing agent, alphaketoglutarate to form a high energy compound. It is widely used as a nutritional supplement by athletes wishing to improve energy output.
Periodization -- "Periodized training" is a phrase which refers to how one’s training is broken down into discreet time periods called "macrocycles, mesocycles and microcycles.
Peripheral heart action (PHA) -- Deveeloped in the early 60s by Chuck Coker (inventor of the "Universal" multi-station exercise machines), PHA training is an excellent all-around system of weight training whereby muscles are exercised in an alternating sequence of upper and lower body. This method keeps blood circulating constantly throughout the body, prevents undue fatigue in any given muscle, facilitates recovery and provides a holistic muscular development. It is mildly cardiovascular.
pH -- A measure of acidity, relating to the hydrogen ion (H+) concentration. A pH of 7.0 is neutral; acidity increases with lower numbers, and alkalinity increases with higher numbers. Body fluids have a pH of about 7.3.
Phosphorus -- Works with calcium to build up bones and teeth. Provides a key element in the production of ATP. RDA: 800 mg. Dietary sources: animal protein, whole grains.
Physical conditioning -- A program of regular, sustained exercise to increase or maintain levels of strength, flexibility, aerobic capacity, and body composition consistent with health, fitness or (especially) athletic objectives.
Physical fitness -- The physiological contribution to wellness through exercise and nutrition behaviors that maintain high aerobic capacity, balanced body composition, and adequate strength and flexibility to minimize risk of chronic health problems and to enhance the enjoyment of life.
Physical work capacity (PWC) -- An exercise test that measures the amount of work done at a given, submaximal heart rate. The work is measured in oxygen uptake, kilopond meters per minute, or other units, and can be used to estimate maximal heart rate and oxygen uptake. Less accurate, but safer and less expensive than the graded exercise test.
Physiology -- The study of the body's functions.
Plasticity -- The term plasticity refers to the profound ability of muscle, in this case skeletal muscle, to adapt to different perturbations or stimuli. These adaptations can be measured at the molecular, cellular, tissue, and whole muscle level. Skeletal muscle, more so than any other tissue (except maybe the uterus during pregnancy) , exhibits a tremendous ability to remodel itself.
Plyometric -- A type of exercise that suddenly preloads and forces the stretching of a muscle an instant prior to its concentric action. An example is jumping down from a bench and immediately springing back up.
PNF stretch -- See proprioceptive neuromuscular facilitation stretch.
Polyunsaturated fat -- Dietary fat whose molecules have more than one double bond open to receive more hydrogen. Found in safflower oil, corn oil, soybeans, sesame seeds, sunflower seeds. Cf. monounsaturated fat, saturated fat, unsaturated fat.
Post-exercise muscle soreness -- Microtrauma to connective tissue releases an amino acid called hydroxyproline which, within 48 hours, causes irritation to local nerve endings, triggering pain. Typically occurs from exertion or concentrated movement after a long period of disuse but even affects the most physically fit athletes after excessively stressful exercise.
Potassium -- Teams with sodium to regulate body's water balance and heart rhythms. Nerve and muscle function are disturbed when the two minerals are not balanced. Insufficient potassium can lead to fatigue, cramping and muscle damage. Physical and mental stress, excessive sweating, alcohol, coffee, and a high intake of salt (sodium) and sugar deplete potassium. No RDA. Dietary sources: citrus, cantaloupe, green leafy vegetables, bananas.
Power -- Work performed per unit of time. Measured by the formula: work equals force times distance divided by time. A combination of strength and speed. Cf. strength.
Powerlifts -- Three lifts contested in the sport of powerlifting: the squat, bench press and deadlift. Powerlifting was first organized in the USA in the early 60s from the "odd lifts" competitions which used to be part of almost all bodybuilding and weightlifting competitions. Of the over 40 odd lifts contested, these three lifts were chosen as being the most representative test of total body limit strength.
Power training -- System of weight training using low repetitions and explosive movements with heavy weights.
Preload -- The stretching of a muscle prior to contracting it, thereby providing both a "stretch reflex" and a viscoelastic component, adding to the total force output.
Primary risk factor -- A risk factor that is strong enough to operate independently, without the
presence of other risk factors. Cf. risk factor, secondary risk factor.
Prime mover -- The muscle or muscle group that is causing the movement around a joint. Cf. agonist.
Progressive resistance exercise -- Exercise in which the amount of resistance is increased to further stress the muscle after it has become accustomed to handling a lesser resistance.
Pronation -- Assuming a face-down position. Of the hand, turning the palm backward or downward. Of the foot, lowering the inner (medial) side of the foot so as to flatten the arch. The opposite of supination.
Proprioceptive neuromuscular facilitation (PNF) stretch -- Muscle stretches that use the proprioceptors (muscle spindles) to send inhibiting (relaxing) messages to the muscle that is to be stretched. Example: The contraction of an agonist muscle sends inhibiting signals that relax the antagonist muscle so that it is easier to stretch. (Term was once applied to a very specific therapeutic technique, but now is being widely applied to stretch techniques such as slow-reversal-hold, contract-relax, and hold-relax.)
Proprioceptor -- Self-sensors (nerve terminals) that give messages to the nervous system about movements and position of the body. Proprioceptors include muscle spindles and Golgi tendon organs.
Protease -- Proteases are a category of enzymes which attack specific bonds between amino acids and proteins. The proteases break amino acid bonds to split up the protein molecule into smaller pieces of lined amino acids.
Examples of proteases are renin and pepsin; these enzymes can be found in animals. Rennin is used in the thickening of milk and is isolated from the stomach of the calf; pepsin is found in the gastric juices of humans and other animals where it breaks down proteins at specific places.
Protein -- One of the three basic foodstuffs -- along with carbohydrates and fat. Proteins are complex substances present in all living organisms. It comprises 90 percent of the dry weight of blood, 80 percent of muscles, and 70 percent of the skin. Protein provides the connective and structural building blocks of tissue and primary constituents of enzymes, hormones and antibodies. The components of protein are amino acids. Dietary protein is derived from both animal and plant foods.
Protein is essential for growth, the building of new tissue, and the repair of injured or broken-down tissue. They serve as enzymes, structural elements, hormones, immunoglobulins, etc. and are involved in oxygen transport and other activities throughout the body, and in photosynthesis. Protein can be oxidized in the body, liberating heat and energy at the rate of four calories per gram. Cf. amino acids, essential amino acids.
Protein efficiency ratio (PER) -- A system of rating the quality of dietary protein by the number and proportions of the essential amino acids contained in it. Eggs rank highest. They contain all eight essential amino acids in a proportion regarded as the most readily assimilable and usable combination of naturally-occurring amino acids. Eggs are the standard by which all other protein sources are rated for assimilability.
Proprioceptor -- Sensory organs found in muscles, tendons, joints and skin which sense and provide information about movement, body position and environment.
Pulmonary -- Pertaining to the lungs.
Pulmonary (ventilatory) capacity -- The efficiency of gas exchange in the lungs.
Pumped -- Slang term to describe the tightness in a muscle made large through exercise. The pumped sensation results from blood engorgement and lactic acid accumulation in the exercised muscle.
Pumping iron -- Slang for lifting weights, a phrase used since the 1950s.
Pyramid Training -- A training protocol incorporating an upward- then-downward progression in weight, rep-per-rep or set-per-set.
Pyruvic Acid -- Pyruvic acid is the end product of the glycolytic pathway. This three-carbon metabolite is an important junction point for two reasons: it is the gateway to the final common energy-producing pathway, the Krebs cycle; and it provides acetyle coenzyme A (acetyl CoA), through which fatty acids, and in turn fat, are produced from glucose. Pyruvic acid converts to lactic acid as needed. Pyruvic acid increases in quantity in the blood and tissues in thiamine (vitamin B-1) deficiency. Thiamine is essential for its oxidation.
Partial reps -- Performing an exercise without going through a complete range of motion. Exercise mythology has it that one must exercise a muscle through a full range of motion of the joint upon which the muscle acts in order not to become "muscle bound" and to derive maximum strength and growth. In reality, partial movements often provide better overload because more weight can be moved.
Peak contraction -- Exercising a muscle until it cramps by using shortened movements.
Peak heart rate -- The highest heart rate reached during a work session.
Pecs -- Slang for pectoral muscles of the chest.
Peptide -- A peptide is any member of a class of compounds of low molecular weight which yield two or more amino acids on hydrolysis. Formed by loss of water from the NH2 and COOH groups of adjacent amino acids, they are known as di-, tri-, tetra- (etc.) peptides, depending on the number of amino acids in the molecule. Peptides ("polypeptides")form the constituent parts of proteins.
Peridoxine Alphaketoglutarate (PAK) -- Vitamin B6 (peridoxine) is ionically combined with the complexing agent, alphaketoglutarate to form a high energy compound. It is widely used as a nutritional supplement by athletes wishing to improve energy output.
Periodization -- "Periodized training" is a phrase which refers to how one’s training is broken down into discreet time periods called "macrocycles, mesocycles and microcycles.
Peripheral heart action (PHA) -- Deveeloped in the early 60s by Chuck Coker (inventor of the "Universal" multi-station exercise machines), PHA training is an excellent all-around system of weight training whereby muscles are exercised in an alternating sequence of upper and lower body. This method keeps blood circulating constantly throughout the body, prevents undue fatigue in any given muscle, facilitates recovery and provides a holistic muscular development. It is mildly cardiovascular.
pH -- A measure of acidity, relating to the hydrogen ion (H+) concentration. A pH of 7.0 is neutral; acidity increases with lower numbers, and alkalinity increases with higher numbers. Body fluids have a pH of about 7.3.
Phosphorus -- Works with calcium to build up bones and teeth. Provides a key element in the production of ATP. RDA: 800 mg. Dietary sources: animal protein, whole grains.
Physical conditioning -- A program of regular, sustained exercise to increase or maintain levels of strength, flexibility, aerobic capacity, and body composition consistent with health, fitness or (especially) athletic objectives.
Physical fitness -- The physiological contribution to wellness through exercise and nutrition behaviors that maintain high aerobic capacity, balanced body composition, and adequate strength and flexibility to minimize risk of chronic health problems and to enhance the enjoyment of life.
Physical work capacity (PWC) -- An exercise test that measures the amount of work done at a given, submaximal heart rate. The work is measured in oxygen uptake, kilopond meters per minute, or other units, and can be used to estimate maximal heart rate and oxygen uptake. Less accurate, but safer and less expensive than the graded exercise test.
Physiology -- The study of the body's functions.
Plasticity -- The term plasticity refers to the profound ability of muscle, in this case skeletal muscle, to adapt to different perturbations or stimuli. These adaptations can be measured at the molecular, cellular, tissue, and whole muscle level. Skeletal muscle, more so than any other tissue (except maybe the uterus during pregnancy) , exhibits a tremendous ability to remodel itself.
Plyometric -- A type of exercise that suddenly preloads and forces the stretching of a muscle an instant prior to its concentric action. An example is jumping down from a bench and immediately springing back up.
PNF stretch -- See proprioceptive neuromuscular facilitation stretch.
Polyunsaturated fat -- Dietary fat whose molecules have more than one double bond open to receive more hydrogen. Found in safflower oil, corn oil, soybeans, sesame seeds, sunflower seeds. Cf. monounsaturated fat, saturated fat, unsaturated fat.
Post-exercise muscle soreness -- Microtrauma to connective tissue releases an amino acid called hydroxyproline which, within 48 hours, causes irritation to local nerve endings, triggering pain. Typically occurs from exertion or concentrated movement after a long period of disuse but even affects the most physically fit athletes after excessively stressful exercise.
Potassium -- Teams with sodium to regulate body's water balance and heart rhythms. Nerve and muscle function are disturbed when the two minerals are not balanced. Insufficient potassium can lead to fatigue, cramping and muscle damage. Physical and mental stress, excessive sweating, alcohol, coffee, and a high intake of salt (sodium) and sugar deplete potassium. No RDA. Dietary sources: citrus, cantaloupe, green leafy vegetables, bananas.
Power -- Work performed per unit of time. Measured by the formula: work equals force times distance divided by time. A combination of strength and speed. Cf. strength.
Powerlifts -- Three lifts contested in the sport of powerlifting: the squat, bench press and deadlift. Powerlifting was first organized in the USA in the early 60s from the "odd lifts" competitions which used to be part of almost all bodybuilding and weightlifting competitions. Of the over 40 odd lifts contested, these three lifts were chosen as being the most representative test of total body limit strength.
Power training -- System of weight training using low repetitions and explosive movements with heavy weights.
Preload -- The stretching of a muscle prior to contracting it, thereby providing both a "stretch reflex" and a viscoelastic component, adding to the total force output.
Primary risk factor -- A risk factor that is strong enough to operate independently, without the
presence of other risk factors. Cf. risk factor, secondary risk factor.
Prime mover -- The muscle or muscle group that is causing the movement around a joint. Cf. agonist.
Progressive resistance exercise -- Exercise in which the amount of resistance is increased to further stress the muscle after it has become accustomed to handling a lesser resistance.
Pronation -- Assuming a face-down position. Of the hand, turning the palm backward or downward. Of the foot, lowering the inner (medial) side of the foot so as to flatten the arch. The opposite of supination.
Proprioceptive neuromuscular facilitation (PNF) stretch -- Muscle stretches that use the proprioceptors (muscle spindles) to send inhibiting (relaxing) messages to the muscle that is to be stretched. Example: The contraction of an agonist muscle sends inhibiting signals that relax the antagonist muscle so that it is easier to stretch. (Term was once applied to a very specific therapeutic technique, but now is being widely applied to stretch techniques such as slow-reversal-hold, contract-relax, and hold-relax.)
Proprioceptor -- Self-sensors (nerve terminals) that give messages to the nervous system about movements and position of the body. Proprioceptors include muscle spindles and Golgi tendon organs.
Protease -- Proteases are a category of enzymes which attack specific bonds between amino acids and proteins. The proteases break amino acid bonds to split up the protein molecule into smaller pieces of lined amino acids.
Examples of proteases are renin and pepsin; these enzymes can be found in animals. Rennin is used in the thickening of milk and is isolated from the stomach of the calf; pepsin is found in the gastric juices of humans and other animals where it breaks down proteins at specific places.
Protein -- One of the three basic foodstuffs -- along with carbohydrates and fat. Proteins are complex substances present in all living organisms. It comprises 90 percent of the dry weight of blood, 80 percent of muscles, and 70 percent of the skin. Protein provides the connective and structural building blocks of tissue and primary constituents of enzymes, hormones and antibodies. The components of protein are amino acids. Dietary protein is derived from both animal and plant foods.
Protein is essential for growth, the building of new tissue, and the repair of injured or broken-down tissue. They serve as enzymes, structural elements, hormones, immunoglobulins, etc. and are involved in oxygen transport and other activities throughout the body, and in photosynthesis. Protein can be oxidized in the body, liberating heat and energy at the rate of four calories per gram. Cf. amino acids, essential amino acids.
Protein efficiency ratio (PER) -- A system of rating the quality of dietary protein by the number and proportions of the essential amino acids contained in it. Eggs rank highest. They contain all eight essential amino acids in a proportion regarded as the most readily assimilable and usable combination of naturally-occurring amino acids. Eggs are the standard by which all other protein sources are rated for assimilability.
Proprioceptor -- Sensory organs found in muscles, tendons, joints and skin which sense and provide information about movement, body position and environment.
Pulmonary -- Pertaining to the lungs.
Pulmonary (ventilatory) capacity -- The efficiency of gas exchange in the lungs.
Pumped -- Slang term to describe the tightness in a muscle made large through exercise. The pumped sensation results from blood engorgement and lactic acid accumulation in the exercised muscle.
Pumping iron -- Slang for lifting weights, a phrase used since the 1950s.
Pyramid Training -- A training protocol incorporating an upward- then-downward progression in weight, rep-per-rep or set-per-set.
Pyruvic Acid -- Pyruvic acid is the end product of the glycolytic pathway. This three-carbon metabolite is an important junction point for two reasons: it is the gateway to the final common energy-producing pathway, the Krebs cycle; and it provides acetyle coenzyme A (acetyl CoA), through which fatty acids, and in turn fat, are produced from glucose. Pyruvic acid converts to lactic acid as needed. Pyruvic acid increases in quantity in the blood and tissues in thiamine (vitamin B-1) deficiency. Thiamine is essential for its oxidation.
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