Glossary

5 A Day—Refers to the dietary recommendation to consume five servings of fruits and vegetables every day. The tagline, 5 A Day, became a promotional message in campaigns to increase fruits and vegetable consumption.

failure—See training to failure.

Fartlek training—Training method that alternates fast and slow activity over varied terrain, utilizing perceived exertion.

fascia—Sheet or band of fibrous tissue that lies deep to the skin or forms an attachment for muscles and organs and covering individual muscles.

fast-twitch (Type II) fiber—Large muscle fiber characterized by its fast speed of contraction; utilized in high intensity, short duration activities.

Fat soluble vitamins—Vitamins soluble in fat, not water. Fat soluble vitamins can be stored in the fat within the body. Therefore, fat soluble vitamins pose the greatest threat of reaching toxic levels from Mega-dosing. Each of the fat-soluble vitamins A, D, E and K has a distinct and separate physiologic role. Vitamins A and E have antioxidant properties to depress the effects of metabolic byproducts called free radicals, which are thought to cause degenerative changes related to aging.

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 utilization training zone (theoretical)—A theoretical range just prior to the onset of blood lactate which is thought to support the highest percentage of fat utilization prior to the point where the body can no longer perform aerobic exercise.

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.

fat-free mass—That part of the body composition that represents everything but fat: blood, bones, connective tissue, organs and muscle; the same as lean body mass; also called fat-free weight.

fat-free weight—See fat-free mass.

fatigue—State of decreased capacity for work due to previous workload; working a muscle to fatigue refers to working to "failure"; the inability to perform another repetition in good form.

fats (dietary fats)—Fats are referred to in the plural because there is no one type of fat. Fats are composed of the same three elements as carbohydrates -- carbon, hydrogen and oxygen, However, fats have relatively more carbon and hydrogen and less oxygen, thus supplying a higher fuel value of nine calories per gram (versus four calories per gram from carbohydrates and protein). One molecule of fat can be broken down into three molecules of fatty acids and one molecule of glycerol. Thus, stored fats are known chemically as triglycerides. Fats are a vital nutrient in a healthy diet. Fats supply essential fatty acids, such as linoleic acid, which is especially important to childhood growth. Fat helps maintain healthy skin, regulate cholesterol metabolism and is a precursor of prostaglandins, hormone-like substances that regulate some body processes. Dietary fat is needed to carry fat-soluble vitamins A, D, E and K and to aid in their absorption from the intestine.

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 of body fat.

fatty acid—Fatty acids are generally classified as saturated, monounsaturated or polyunsaturated. These terms refer to the number of hydrogen atoms attached to the carbon atoms of the fat molecule. In general, fats that contain a majority of saturated fatty acids are solid at room temperature, although some solid vegetable shortenings are up to 75 percent unsaturated. Fats containing mostly unsaturated fatty acids are usually liquid at room temperature and are called oils. Also, see "fats", or "hydrogenation."

fatty acid—The building block of fats; an important nutrient for the production of energy during prolonged, low-intensity exercise; Free fatty acids circulate in the blood and are transported across the mitochondrial membrane for use for energy.

feedback loops—Chains of reactions where the resulting product influences the rate of the reaction; Positive feedback loops increase the rate of reactions whereas negative feedback loops decrease the rate of reactions.

feedback—Verbal or nonverbal information about current behavior that can be used to improve future performance.

fiber—Dietary fiber generally refers to parts of fruits, vegetables, grains, nuts and legumes that can't be digested by humans. Meats and dairy products do not contain fiber. Studies indicate that high-fiber diets can reduce the risks of heart disease and certain types of cancer. There are two basic types of fiber - insoluble and soluble. Soluble fiber in cereals, oatmeal, beans and other foods has been found to lower blood cholesterol. Insoluble fiber in cauliflower, cabbage and other vegetables and fruits helps move foods through the stomach and intestine, thereby decreasing the risk of cancers of the colon and rectum.

flex—Contracting or tightening a muscle (or muscles) isometrically; also refers to joint movement; see flexion.

flexibility—The range of movement in a joint and corresponding muscle groups; Flexibility training increases the length and elasticity of the muscles.

flexion—Bending of a limb at a joint; decreasing the angle of the joint.

flush—Cleansing a muscle of metabolic toxins by increasing the blood supply to it through exertion.

folic acid—Folic acid, folate, folacin, all form a group of compounds functionally involved in amino acid metabolism and nucleic acid synthesis. Good dietary sources of folate include leafy, dark green vegetables, legumes, citrus fruits and juices, peanuts, whole grains and fortified breakfast cereals. Recent studies show, if all women of childbearing age consumed sufficient folic acid (either through diet or supplements), 50 to 70 percent of birth defects of the brain and spinal cord could be prevented, according to the U.S. Centers for Disease Control and Prevention (CDC.) Folic acid is critical from conception through the first four to six weeks of pregnancy when the neural tube is formed. This means adequate diet or supplement use should begin before pregnancy occurs. Recent research findings also show low blood folate levels can be associated with elevated plasma homocysteine and increased risk of coronary heart disease.

Food and Drug Administration (FDA)—The Food and Drug Administration is part of the Public Health Service of the U.S. Department of Health and Human Services. It is the regulatory agency responsible for ensuring the safety and wholesomeness of all foods sold in interstate commerce except meat, poultry and eggs (which are under the jurisdiction of the U.S. Department of Agriculture). FDA develops standards for the composition, quality, nutrition, safety and labeling of foods including food and color additives. It conducts research to improve detection and prevention of contamination. It collects and interprets data on nutrition, food additives and pesticide residues. The agency also inspects food plants, imported food products and feed mills that make feeds containing medications or nutritional supplements that are destined for human consumption. And it regulates radiation-emitting products such as microwave ovens. FDA also enforces pesticide tolerances established by the Environmental Protection Agency for all domestically produced and imported foods, except for foods under USDA jurisdiction.

Food and Nutrition Board (FNB)— The U.S. Food and Nutrition Board was established in 1940 under the National Academy of Sciences to study issues of importance to the U.S. pertaining to: the safety and adequacy of the nation’s food supply, establishing principles and guidelines for adequate nutrition, rendering authoritative judgment on the relationships among food intake, nutrition, and health at the request of various agencies.

Food Guide Pyramid—a graphic design used to communicate the recommended daily food choices contained in the Dietary Guidelines for Americans; The information presented in the Food Guide Pyramid was developed and promoted by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services. It was published in 1992 by the U.S. Dept. of Agriculture and the U.S. Dept. of Health & Human Services.

food irradiation—The exposure of food to sufficient radiant energy (gamma rays, x-rays and electron beams) to destroy microorganisms and insects. Irradiation is used in food production and processing to promote food safety.

foodborne disease—Disease, usually gastrointestinal, caused by organisms or their toxins carried in ingested food. Also commonly known as "food poisoning."

forced repetitions or reps—A weight training system where assistance is given by a spotter to perform additional repetitions of an exercise when muscles can no longer complete the positive contraction on their own.

form—Manner in which a particular exercise is performed.

free radicals—Free radicals are highly reactive molecules which contain an odd number of electrons and target the body’s tissues; thought to be involved in generation of some cancers.

frequency—How often a person exercises.

frontal plane—An imaginary longitudinal section that divides the body into anterior and posterior halves; lies at a right angle to the sagittal plane.

fructose—Fructose is a monosaccharide found naturally in fruits, as an added sugar in a crystalline form and as a component of high-fructose corn syrup (HFCS).

fruit—Fruit is the usually edible reproductive body of a seed plant, especially one having a sweet pulp associated with the seed.

fulcrum—The support on which a lever rotates when moving or lifting something.

functional capacity—The maximum physical performance represented by maximal oxygen consumption.

functional foods—Foods that may provide health benefits beyond basic nutrition. Examples include tomatoes with lycopene, thought to help prevent the incidence of prostate and cervical cancers; fiber in wheat bran and sulfur compounds in garlic also believed to prevent cancer.