Page 11 - Glossary

Aerobic Exercise = exercise that taxes the cardiovascular system and thus strengthens the heart and lungs. Examples: running, swimming, dancing.

Appetite = the psychological desire to eat.

Apple Test = self-assessment of hunger. Based on the assumption that if a person is hungry enough to eat an apple, he or she is truly hungry.

Balance = eating principle referring to an overall intake of mainly nutrient dense foods, with some low nutrient dense foods occasionally.

B.M.I. = Body Mass Index, the standard measure for weight status. Calculated by dividing weight in kilograms by height in meters squared.

Calorie = unit of energy supplied to the body through food.

Carbohydrate = nutrient that serves as the body’s preferred energy source. Contains calories.

Discretionary Calories: the remaining calories after accounting for calorie needs for all the food groups.

Duration = principle of a fitness plan that describes the length of time spent exercising (per day).

Energy Balance = consuming the same number of calories each day that you expend through physical activity.

Exercise = subset of physical activity that is structured and planned. Includes aerobic exercise and resistance training.

Fat = nutrient the body uses for many purposes such as energy, cholesterol and hormone precursor, carrier of certain vitamins, and component of cell membranes. Contains calories.

Fiber = a form of carbohydrate that cannot be digested. Found in fruits, vegetables, beans, legumes, lentils, and whole grains. Insoluble fiber helps promote bowel regularity by adding bulk to the stool. Soluble fiber may help reduce blood cholesterol levels.

Frequency = principle of a fitness plan that describes how often (per week) a person exercises or is physically active. 

High Nutrient Density = refers to foods that provide high amounts of nutrients but low to moderate amounts of calories. Examples: fruits, vegetables, whole grains, low-fat dairy products, lean meats.

Hunger = the physiological need for food. Discomfort, weakness, or pain caused by lack of food.

Hunger-Satiety Scale = a continuum of internal cues about hunger and satiety. Ranges from 1 (famished, starving) to 10 (bursting, painfully full).

Intensity = principle of a fitness plan that describes how hard a person is working.

Interval Training = incorporation of short bursts of higher intensity exercise throughout a workout.

Lifestyle Physical Activity = natural movement incorporated into daily living routines apart from “working out.”

Living LEAN = weight management support group that meets weekly throughout the semester at SportWell Center.

Long-term Goals = relatively broad goals achieved over time through a series of smaller, short-term goals.

Low Nutrient Density = refers to foods that provide high amounts of calories but few nutrients. Examples: alcohol, highly processed snack foods (like chips and cookies), and soft drinks.

Maximum Heart Rate = greatest number of times a person’s heart can beat per minute of exercise. Estimation: 220-age.

Minerals = nutrients needed in small amounts for certain body functions. Carry an electrical charge.

Mode = principle of a fitness plan that refers to the type of physical activity performed.

Moderation = eating principle referring to appropriate portion sizes.

Monounsaturated fat = oils containing one double or triple bond per molecule. May help reduce blood cholesterol. Examples: canola oil, olive oil, sunflower oil, nuts, avocado.

Muscle endurance = the ability to meet a muscle demand over a long period of time.

Muscle strength = the ability to lift a heavy load a small number of times.

National Weight Control Registry (NWCR) = database of over 2700 people who have lost at least 10% of their initial body weight and maintained that loss for at least one year.

Nutrients = chemical substances in food that the body needs for specific functions.

Polyunsaturated fat = oils containing two or more double or triple bonds per molecule. May help reduce blood cholesterol levels. Examples: soybean oil, canola oil, corn oil, safflower oil, fatty fish, walnuts, flaxseed.

Repetitions = number of times you complete each exercise in a row.

Resistance Training = weight training to strengthen the muscle groups.

Resting Metabolic Rate = minimum number of calories a person needs to survive.

Satiety = the physiological and psychological experiences of fullness.

Saturated Fat = fat that is usually solid at room temperature and of animal origin. Examples: butter, shortening, lard.

Set = a group of repetitions of an exercise.

Short-term Goals = specific steps a person can take immediately to reach a long-term goal.

Trans fat = vegetable oils that have undergone a process called “partial hydrogenation” to become shelf stable. Commonly found in packaged goods.

Vitamins = nutrients needed in small amounts for certain body functions, such as metabolism.

Waist Circumference = circumference of the waist measured at the midpoint between the lower ridge of the ribs and the upper ridge of the pelvis; a measurement for assessing weight status based on abdominal fat.

Water = nutrient that serves as a medium for chemical reactions, energy transformations, waste excretion, and temperature regulation.

Whole Grains = grains containing the entire grain kernel (including the bran, germ, and endosperm). Examples: whole wheat, oats, brown rice.

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