Pregnancy and fitness related glossary

Following is a glossary of some of the terms that may help you in your quest for personal fitness and health in the wake of your pregnancy.

Abduction—To draw away from or deviate from the midline of the body; opposite of adduction; side movement away from the midline of the body; Example, a side leg raise moving the leg away from the body’s center.

Abs—Slang for rectus abdominus muscle.

Adipose Tissue—Fatty tissue; connective tissue made up of fat cells.

ADP—Adenosine di-phosphate, a high energy phosphate molecule involved in the production and storage of energy. The end product of the mono-phosphate reduction of ATP.

Aerobic—With, or in the presence of, oxygen; Aerobic metabolism most efficiently produces the basic energy source, adenosine triphosphate (ATP). Walking, jogging, biking, an aerobic exercise class and any activity which maintains the heart rate in the THR zone for a minimum of 20 minutes is aerobic activity. Tennis and basketball are not considered aerobic activities.

Aerobic Exercise—Aerobic exercise refers sustained exercise that uses large muscle groups and places demands on the cardiovascular system.

Anaerobic Exercise—Short-term, highly intense activities in which muscle fibers derive energy for contraction from stored internal energy sources without the use of oxygen from the blood; stored energy sources include ATP, CP, and glycogen; Examples, short burst, intense efforts, such as in sprinting or weightlifting.

Anaerobic Threshold—The point during high intensity activity when the body can no longer meet its demand for oxygen and anaerobic metabolism predominates; also called lactate threshold.

Apgar scale - A method of rating how well your baby is doing right after birth.

ATP—Adenosine triphosphate, a high energy phosphate molecule used to store and release energy for work within the body.

Alveoli - The milk-producing glands of the breast.

Beta Oxidation—Process by which fat is broken down in order to generate ATP.

Beta-Oxidation—The process by which fats, in the form of Acyl-CoA molecules, are broken down in the mitochondria to generate Acetyl-CoA, the entry molecule for Kreb’s Cycle.

Blood Glucose—Blood glucose (blood sugar) refers to sugar in the form of glucose. The blood sugar level in humans is normally 60 to 100 milligrams per 100 milliliters of blood; it rises after a meal to as much as 150 milligrams per 100 milliliter of blood, but this may vary.

BMI - Body Mass Index, a measurement combination of height and weight.

Body Mass Index - BMI, a measurement combination of height and weight.

Buffed—Slang term used to describe someone with good muscle size and definition.

Calorie—The standard unit for energy measurement in nutrition. Equal to one kilocalorie or 1,000 calories.

Carbohydrate—Carbohydrates are organic compounds that consist of carbon, hydrogen and oxygen. They vary from simple sugars containing from three to seven carbon atoms to very complex polymers. Only the hexoses (sugars with six carbon atoms) and pentoses (sugars with five carbon atoms) and their polymers play important roles in nutrition. Carbohydrates in food provide 4 calories per gram.

Cardiovascular—Referring to the heart (cardio), blood, and blood vessels (vascular).

Cholesterol—A type of lipid (fatty substance) that builds inside tissues; The body produces cholesterol, or it is obtained form eating animal products. The total cholesterol is not as important as the ratio of low-density lipoproteins, LDLs to high-density lipoproteins, HDLs. The recommended ratio is below 5 to 1. Cholesterol accumulation in the arteries due to excess saturated fats in the diet and lack of exercise leads to atherosclerosis.

Crunch(-es)—Abdominal exercise used to isolate the abdominals while, at the same time, eliminates unwanted action from the iliopsoas muscles (hip flexors) and reduces the risk of stress on the lower back; preferred method of abdominal training over sit-ups.

Diet - A change in behavior, food intake, exercise, or a combination of them which result in a change in habits with the goal of making one's body more healthy.

Duration—Length of time one works or exercises; Duration is one way of increasing resistance to a muscle or system to improve its function.

Edema - Swelling caused by fluid retention in the tissues of the body.

Essential Fatty Acid— Fatty acid that can not be generated by other fatty acids in the body. The essential fatty acids include linoleic, linolenic, and arachadonic acids.

Empty Calories—Calories obtained from foods high in sugar and fat without significant nutritional value (vitamins and minerals).

Essential Nutrient—A nutrient that must be supplied by the diet because it cannot be produced in sufficient quantities by the body.

Exertional Headaches—Pain triggered by a variety of exercise activities ranging from weightlifting to jogging, and including sexual intercourse.

Fat Soluble—Able to be dissolved in fat; relating to vitamins, those that are stored in the body fat, principally in the liver: vitamins A, D, E and K.

Fat—An essential nutrient that provides energy, energy storage, insulation and contour to the body; 1 gram fat = 9 kcals; Fat deposits surround and protect organs such as the kidneys, heart and liver. Fats are the primary substances of adipose tissue. A layer of fat beneath the skin, known as subcutaneous fat, insulates the body from environmental temperature changes thereby preserving body heat.

Fats—Fat breaks down to fatty acids and glycerol. Fat is stored energy. It cushions organs and body parts and insulates the body. We need a percentage

Fiber—Dietary fiber generally refers to parts of fruits, vegetables, grains, nuts and legumes that can't be digested by humans.

Glucose—Simple sugar; the form in which all carbohydrates are used as the body's principal energy source; transported in the blood and metabolized in the tissues.

Glycogen—The storage form of carbohydrate in the muscles and the blood, composed of chains of glucose molecules.

Health—The absence of disease or injury along with physical, mental, and social well-being.

Hypothermia—A condition characterized by an abnormally low body temperature. One potential cause of hypothermia for women is blood loss during the birthing process.

Induction - Starting labor through the use of synthetic hormones.

Lochia - Vaginal discharge after delivery. Continues for up to six weeks.

Pelvic floor muscles - Muscles at the base of the pelvis, which help support the bladder, uterus, urethra, vagina, and rectum.

Vernix - Cheesy white substance that coats the skin of newborns.