Glossary of Terms 221 Glycemic index (GI): Instead of counting the total amount of carbohydrates in foods in their unconsumed state, Glycemic Index (GI) measures the actual impact of these foods on blood sugar. Foods are ranked as being very low, low, medium, or high in their GI value. Low-GI diets have been associated with decreased risk of cardiovascular disease, type 2 diabetes, metabolic syndrome, stroke, depression, chronic kidney disease, formation of gall stones, neural tube defects, formation of uterine fibroids, and cancers of the breast, colon, prostate, and pancreas. Glycemic load (GL): Takes into account the number of grams of carbohydrate in a food to determine how quickly the food raises blood glucose levels. It can be calculated by multiplying the glycemic index of the food by the grams of carbohydrate in a serving of that food, divided by 100. Glycogen: Storage form of carbohydrates in skeletal muscles and the liver. Glycolysis: A process in cell metabolism by which carbohydrates and sugars, especially glucose, are broken down to produce ATP and pyruvic acid. Golgi tendon organ (GTO): Proprioceptive sensory receptor organ that senses changes in muscle tension. Gynoid: Pear-shaped fat distribution pattern mainly around the lower upper body, such as the hips, thighs, and butt. Henneman’s size principle: Under load, motor units are recruited from smallest to largest. Herniated disk: A rupture of the annulus fibrosis (fibrocartilagenous material that surrounds the intervertebral disk) enabling the nucleus pulposus (gelatinous substance in the center portion of the intervertebral disk) to extrude through the fibers. Hierarchy of fat loss: States the four major factors in determining fat loss are (in order of precedence): nutrition, sleep & stress, resistance training, and hormonal balance. High-intensity interval training: A form of endurance training that uses high-intensity intervals (typically 30-90 seconds in duration) at intensities greater than VO2max. High-intensity resistance training: A method of strength training used for fat loss in which a number of exercises are performed in succession without rest. Hyperthyroidism: Condition of overactivity of the thyroid gland resulting in a rapid heartbeat and increased metabolism. Hypertrophy: A method of strength training intended to induce muscle growth. Incomplete protein: Is a protein food source that does not contain all nine of the essential amino acids. Examples of incomplete proteins include beans, specific nuts and tofu. Individuality: Genetics plays a major role in how fast and to what degree one will respond to a particular training program. Individual zones of optimal functioning (IZOF): This theory takes into account that people have different levels of anxiety and arousal that are unique in making them perform at their best. Some people perform their best with low anxiety, some with a medium amount and others with a high amount.
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