ISSA Personal Fitness Training Exam Study Guide with Complete Solutions

cuboidal epithelium: Epithelial tissue consisting of one or more cell layers, the most superficial of which is composed of cube-shaped or somewhat prismatic cells. rep out: Repeat the same exercise movement until you are unable to continue. 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. 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. 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. 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. Z lines Any of the dark bands across a striated muscle fiber that mark the junction of actin filaments in adjacent sarcomeres. workrate Power. The amount of work done per unit of time. Can be measured in foot-pounds per second, watts, horsepower, etc. workoutA complete exercise session, ideally consisting of warm-up, intense aerobic, and/or strength exercises, and cool-down. 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. whole foods Food that has been processed or refined as little as possible and is free from additives or other artificial substances. 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. 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. weightlifter’s headache An exertional type of pain which may be due to intense clenching of the jaws during heavy lifts. 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). weight training: Physical training that involves lifting weights. 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- andrespiratory-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. 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. waist circumference Refers to a numerical measurement of your waist. voluntary muscle tissues Receive nerve fibers from the somatic nervous system that can be voluntarily controlled (e.g., skeletal muscles). 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. 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. 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 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. 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 bloodvessels, 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.