As a person interested in health and fitness there is no need to sound like you have swallowed a textbook for breakfast. Yes, you need to understand how things work, but I feel there is more skill in being able to explain complicated subjects in simple language rather than simply memorising a textbook. The following glossary sets out to explain the key words and phrases that, for a person interested in the body, are useful to know and will help you get the most out of this book, especially the training section.
Abdominals The name given to the group of muscles that make up the front of the torso, also known as ‘the abs’.
Abduction The opposite of adduction (see below). The term the medical profession uses to describe any movement of a limb away from the midline of the body. So, if you raise your arm up to the side, that would be described as ‘abduction of the shoulder’.
Acceleration The opposite of deceleration (see below). The speed at which a movement increases from start to finish. When using weights, accelerating the weight when moving it at a constant speed really adds to the challenge.
Adduction The opposite of abduction (see above). The term the medical profession uses to describe any movement of a limb across the midline of the body. So, if you cross your legs that would be ‘adduction of the hip’.
Aerobic The opposite of anaerobic (see below). The word invented in 1968 by Dr Kenneth Cooper to describe the process in our body when we are working ‘with oxygen’. While the term is now associated with the dance-based exercise to music (ETM), the original aerobic exercises that Cooper measured were cross country running, skiing, swimming, running, cycling and walking. Generally most people consider activity up to 80 per cent of maximum heart rate (MHR, see below) to be aerobic and beyond that to be anaerobic.
Age The effects of exercise change throughout life. With strength training in particular, age will influence the outcome. As you reach approximately the age of 40, maintaining and developing lean muscle mass becomes harder and, in fact, the body starts to lose lean mass as a natural part of the ageing process. This can be combated somewhat with close attention to diet and exercise. At the other end of the scale a sensible approach is required when introducing very young people to training with weights.
Personally I don’t like to see children participating in very heavy weight training, as it should not be pursued by boys and girls who are still growing (in terms of bone structure, rather than muscle structure), as excessive loading on prepubescent bones may have an adverse effect. There is very little conclusive research available on this subject, as it would require children to be put through tests that require them to lift very heavy weights in order to assess how much is too much. Newborn babies have over 300 bones and as we grow some bones fuse together leaving an adult with an average of 206 mature bones by age 20.
Agility Your progressive ability to move at speed and change direction while doing so.
Anaerobic The opposite of aerobic (see above). High intensity bursts of cardiovascular activity generally above 80 per cent of MHR. The term literally means ‘without oxygen’ because when operating at this speed, the body flicks over to the fuel stored in muscles rather than mixing the fuel first with oxygen, which is what happens during aerobic activity.
Anaerobic threshold The point at which the body cannot clear lactic acid fast enough to avoid a build-up in the bloodstream. The delaying of this occurrence is a major characteristic of performance athletes; their frequent high-intensity training increases (delays) the point at which this waste product becomes overwhelming.
Assessment I like to say that if you don’t assess, you guess, so before embarking on any exercise regime you should assess your health and fitness levels in a number of areas, which can include flexibility, range of motion, strength or any of the cardiac outputs that can be measured at home or in the laboratory.
Barbell A long bar (6–7ft) with disc weights loaded onto each end. Olympic bars are competition grade versions that rotate on bearings to enable very heavy weights to be lifted.
Biceps The muscle at the front of the arm. It makes up about one-third of the entire diameter of the upper arm with the triceps forming the other two-thirds.
Blood pressure When the heart contracts and squirts out blood the pressure on the walls of the blood vessels is the blood pressure. It is expressed as a fraction, for example 130/80. The 130 (systolic) is the high point of the pressure being exerted on the tubes and the 80 (diastolic) is the lower amount of pressure between the main pulses.
Body Pump® This is a group exercise programme available in health clubs that changed the way people think about lifting weights simply by using music for timing and motivation. Rather than counting the reps, the class follow the set tunes and work around all the different muscle groups as the music tracks change.
Cardiovascular system (CV) This is the superhighway around the body. Heart, lungs and blood vessels transport and deliver the essentials of life: oxygen, energy, nutrients. Having delivered all this good stuff it then removes the rubbish by transporting away the waste products from the complex structure of muscle tissue.
Centre line This is an imaginary line that runs down the centre of the body from the chin to a point through the ribs, pelvis, right down to the floor.
Circuit A list of exercises can be described as a circuit. If you see ‘2 circuits’ stated on a programme, it means you are expected to work through that list of exercises twice.
Concentric contraction The opposite of eccentric contraction (see below). If this word isn’t familiar to you just think ‘contract’, as in to get smaller/shorter. A concentric contraction is when a muscle shortens under tension. For example, when you lift a cup towards your mouth you produce a concentric contraction of the bicep (don’t make the mistake of thinking that when you lower the cup it’s a concentric contraction of the opposite muscle, i.e. the triceps, as it isn’t … it’s an eccentric movement of the bicep).
Contact points The parts of the body that are touching either the bench, ball, wall or floor. The smaller the contact points, e.g. heels rather than entire foot, the greater the balance and stabilisation requirements of an exercise.
Core Ah, the core. Ask 10 trainers to describe the core and you will get 10 different answers. To me it is the obvious muscles of the abdominals, the lower back, etc., but it is also the smaller deep muscles and connective tissue that provide stability and strength to the individual. Muscles such as the glutes, hamstrings and, most importantly, the pelvic floor are often forgotten as playing a key role in the core. When I am doing a demonstration of core muscle activation, the way I sum up the core is that the majority of movements that require stability are in some way using all of the muscles that connect between the nipples and the knees.
Creatine An amino acid created naturally in your body. Every time you perform any intense exercise, e.g. weight training, your body uses creatine as a source of energy. The body has the ability to store more creatine than it produces, so taking it as a supplement would allow you to train for longer at high intensity. Consuming creatine is only productive when combined with high intensity training and, therefore, is not especially relevant until you start to train for power.
Cross training An excellent approach to fitness training where you use a variety of methods to improve your fitness rather than just one. Cross training is now used by athletes and sportspeople to reduce injury levels, as it ensures that you have a balanced amount of cardio, strength and flexibility in a schedule.
Deceleration The opposite of acceleration (see above). It is the decrease in velocity of an object. If you consider that injuries in sportspeople more often occur during the deceleration phase rather than the acceleration phase of their activity (for example, a sprinter pulling up at the end of the race rather than when they push out of the starting blocks), you will focus particularly on this phase of all the moves in this book. The power moves especially call for you to control the ‘slowing down’ part of the move, which requires as much skill as it does to generate the speed in the first place.
Delayed onset muscle soreness (DOMS) This is that unpleasant muscle soreness that you get after starting a new kind of activity or when you have worked harder than normal. It was once thought that the soreness was caused by lactic acid becoming ‘trapped’ in the muscle after a workout, but we now realise that this is simply not the case because lactic acid doesn’t hang around – it is continuously moved and metabolised. The pain is far more likely to be caused by a mass of tiny little muscle tears. It’s not a cure, but some light exercise will often ease the pain because this increases the flow of blood and nutrients to the damaged muscle tissue.
Deltoid A set of three muscles that sit on top of your shoulders.
Dumbbell A weight designed for lifting with one hand. It can be adjustable or of a fixed weight, and the range of weight available goes a rather pointless 1kg up to a massive 50kg plus.
Dynamometer A little gadget used to measure strength by squeezing a handheld device that then measures the force of your grip.
Dyna-Band® A strip of rubber used as an alternative to a dumbbell, often by physiotherapists for working muscles through specific ranges of motion where weights are either too intense or can’t target the appropriate muscles. Dyna-Band® can be held flat against the skin to give subtle muscle stimulation, for example, by wrapping a strip around the shoulders (like an Egyptian mummy), you can then work through protraction and retraction movements of the shoulder girdle.
Eccentric contraction The opposite of concentric contraction (see above). The technical term for when a muscle is lengthening under tension. An easy example to remember is the lowering of a dumbbell during a bicep curl, which is described as an eccentric contraction of the bicep.
Eye line Where you are looking when performing movements. Some movement patterns are significantly altered by correct or incorrect eye line, for example, if the eye line is too high during squats, then the head is lifted and the spine will experience excessive extension.
Fascia Connective tissue that attaches muscles to muscles and enables individual muscle fibres to be bundled together. While not particularly scientific, a good way to visualise fascia is that it performs in a similar way to the skin of a sausage by keeping its contents where it should be.
Fitball (gym ball, stability ball, Swiss ball) The large balls extensively used for stability training by therapists and in gyms. They are available in sizes 55–75cm. If you are using them for weight training always remember to add your weight and the dumbbell weight together to make sure the total weight doesn’t exceed the safety limit of the ball.
Flexibility The misconception is that we do flexibility to actually stretch the muscle fibres and make them longer, whereas, in fact, when we stretch effectively it is the individual muscle fibres that end up moving more freely against each other, creating a freer increased range of motion.
Foam rolling This is a therapy technique that has become mainstream. You use a round length of foam to massage your own muscles (generally you sit or lie on the roller to exert force via your body weight). Interestingly, while this has a positive effect on your muscle fibres, it is the fascia that is ‘stretched’ most. Foam rolling is actually rather painful when you begin, but as you improve, the pain decreases. Often used by athletes as part of their warm-up.
Free weights The collective name for dumbbells and barbells. There has been a huge influx of new products entering this category so in the free weights area of a good gym you will also find kettlebells and medicine balls. In bodybuilding gyms you will often find items not designed for exercise but which are challenging to lift and use, such as heavy chains, ropes and tractor tyres.
Functional training Really all training should be functional as it is the pursuit of methods and movements that benefit you in day to day life. Therefore, doing squats are functionally beneficial for your abdominals because they work them in conjunction with other muscles, but sit-ups are not because they don’t work the abdominals in a way that relates to many everyday movements.
Gait Usually associated with running and used to describe the way that a runner hits the ground with the inside, centre or outside of their foot and, specifically, how the foot, ankle and knee joints move. However, this terms always relates to how you stand and walk. Mechanical issues that exist below the knee can have a knock-on effect on other joints and muscles throughout the body. Pronation is the name given to the natural inward roll of the ankle that occurs when the heel strikes the ground and the foot flattens out. Supination refers to the opposite outward roll that occurs during the push-off phase of the walking and running movement. A mild amount of pronation and supination is both healthy and necessary to propel the body forward.
Genes As in the hereditary blueprint that you inherited from your parents, rather than the blue denim variety. Genes can influence everything from your hair colour to your predisposition to developing diseases. Clearly there is nothing you can do to influence your genes, so accept that some athletes are born great because they have the odds stacked on their side while others have to train their way to glory.
Gluteus maximus A set of muscles on your bottom, also known as ‘the glutes’.
Hamstring A big set of muscles down the back of the thigh. It plays a key role in core stability and needs to be flexible if you are to develop a good squat technique.
Heart rate (HR) Also called ‘the pulse’. It is the number of times each minute that your heart contracts. An athletes HR could be as low as 35 beats per minute (BPM) when resting but can also go up to 250bpm during activity.
Hypertrophy The growth of skeletal muscle. This is what a bodybuilder is constantly trying to do. The number of muscle fibres we have is fixed, so rather than ‘growing’ new muscles fibres hypertrophy is the process of increasing the size of the existing fibre. Building muscle is a slow and complex process that requires constant training and a detailed approach to nutrition.
Insertion All muscles are attached to bone or other muscles by tendons or fascia. The end of the muscle that moves during a contraction is the insertion, with the moving end being called the origin. Note that some muscles have more than one origin and insertion.
Integration (compound) The opposite of isolation (see below). Movement that requires more than one joint and muscle to be involved, e.g. a squat.
Isolation The opposite of integration (see above). A movement that requires only one joint and muscle to be involved, e.g. a bicep curl.
Interval training A type of training where you do blocks of high intensity exercise followed by a block of lower intensity (recovery) exercise. The blocks can be time based or marked by distance (in cardio training). Interval training is highly beneficial to both athletes and fitness enthusiasts as it allows them to subject their body to high intensity activity in short achievable bursts.
Intra-abdominal pressure (IAP) An internal force that assists in the stabilisation of the lumber spine. This relates to the collective effects of pressure exerted on the structures of the diaphragm, transversus abdominis, multifidi and the pelvic floor.
Kinesiology The scientific study of the movement of our anatomical structure. It was only in the 1960s with the creation of fixed weight machines that we started to isolate individual muscles and work them one at a time. This is a step backwards in terms of kinesiology because in real life a single muscle rarely works in isolation.
Kinetic chain The series of reactions/forces throughout the nerves, bones, muscles, ligaments and tendons when the body moves or has a force applied against it.
Kyphosis Excessive curvature of the human spine. This can range from being a little bit round shouldered to being in need of corrective surgery.
Lactic acid A by-product of muscle contractions. If lactic acid reaches a level higher than that which the body can quickly clear from the blood stream, the person has reached their anaerobic threshold. Training at high intensity has the effect of delaying the point at which lactic acid levels cause fatigue.
Latissimus dorsi Two triangular-shaped muscles that run from the top of the neck and spine to the back of the upper arm and all the way into the lower back, also known as ‘the lats’.
Ligaments Connective tissues that attach bone to bone or cartilage to bone. They have fewer blood vessels passing through them than muscles, which makes them whiter (they look like gristle) and also slower to heal.
Lordosis Excessive curvature of the lower spine. Mild cases that are diagnosed early can often be resolved through core training and by working on flexibility with exercises best prescribed by a physiotherapist.
Massage Not just for pleasure or relaxation, this can speed up recovery and reduce discomfort after a hard training session. Massage can help maintain range of motion in joints and reduce mild swelling caused by injury related inflammation.
Magnesium An essential mineral that plays a role in over 300 processes in the body including in the cardiovascular system and tissue repair.
Maximum heart rate (MHR) The highest number of times the heart can contract (or beat) in one minute. A very approximate figure can be obtained for adults by using the following formula: 220 — current age = MHR. Athletes often exceed this guideline, but only because they have progressively pushed themselves and increased their strength over time.
Medicine ball Traditionally this was a leather ball packed with fibre to make it heavy. Modern versions are solid rubber or filled with a heavy gel.
Mobility The ability of a joint to move freely through a range of motion. Mobility is very important because if you have restricted joint mobility and with exercise you start to load that area with weights, the chances are that you will compound the problem.
Muscular endurance (MSE) The combination of strength and endurance. The ability to perform many repetitions against a given resistance for a prolonged period. In strength training any more than 12 reps is considered MSE.
Negative-resistance training (NRT) Resistance training in which the muscles lengthen while still under tension. Lowering a barbell, bending down and running downhill are all examples. It is felt that this type of training will increase muscle size more quickly than other types of training, but if you only ever do NRT you won’t be training the body to develop usable functional strength.
Obliques The muscles on both sides of the abdomen that rotate and flex the torso. Working these will have no effect on ‘love handles’, which is fat that sits above, but is not connected to, the obliques.
Origin All muscles are attached to bone or others muscles by tendons or fascia. The end of the muscle which is not moved during a contraction is the origin, with the moving end being called the insertion. Note that some muscles have more than one origin and insertion.
Overtraining Excessive amounts of exercise, intensity, or both volume and intensity of training, resulting in fatigue, illness, injury and/or impaired performance. Overtraining can occur in individual parts of the body or throughout, which is a good reason for keeping records of the training you do so you can see if patterns of injuries relate to certain times or types of training you do throughout the year.
Patience With strength training – more than any other type of exercise – patience is essential. When you exercise the results are based on the ability of the body to ‘change’, which includes changes in the nervous system as well as progressive improvements in the soft tissues (muscles, ligaments and tendons). While it is not instantly obvious why patience is so important, it becomes clearer when you consider how, for example, the speed of change differs in the blood rich muscles at a faster rate than the more avascular ligaments and tendons. Improvements take time so be patient.
Pectorals The muscles of the chest, also known as ‘the pecs’. Working the pecs will have a positive effect on the appearance of the chest, however, despite claims, it is unlikely that working the pecs will have any effect on the size of female breasts although it can make them feel firmer if the muscle tone beneath them is increased.
Pelvic floor (PF) Five layers of muscle and connective tissue at the base of the torso. The male and female anatomy differs in this area, however strength and endurance is essential in the PF for both men and women if you are to attain maximum strength in the core. Most of the core training or stability products work the PF.
Periodisation Sums up the difference between a long-term strategy and short-term gains. Periodisation is where you plan to train the body for different outcomes throughout a year or longer. The simplest version of this method would be where a track athlete worked on muscle strength and growth during the winter and then speed and maintenance of muscle endurance during the summer racing session.
Planes of motion The body moves through three planes of motion. Sagittal describes all the forward and back movement; frontal describes the side to side movements; and transverse describes the rotational movements. In everyday life most of the movements we go through involve actions from all three planes all of the time – it is really only ‘artificial’ techniques, such as bicep curls and deltoid raises, that call upon just one plane at a time.
Plyometrics An explosive movement practised by athletes, for example, two-footed jumps over hurdles. This is not for beginners or those with poor levels of flexibility and/or a limited range of motion.
Prone Lying face down, also the standard description of exercises performed from a lying face down position. The opposite of supine (see below).
Protein A vital nutrient that needs to be consumed every day. Carbohydrates provide your body with energy, while protein helps your muscles to recover and repair more quickly after exercise. Foods high in protein include whey protein, which is a by-product of the dairy industry and is consumed as a shake, fish, chicken, eggs, dairy produce (such as milk, cheese and yoghurt), beef and soya.
Increased activity will increase your protein requirements. A lack of quality protein can result in loss of muscle tissue and tone, a weaker immune system, slower recovery and lack of energy. The protein supplements industry has developed many convenient methods for consuming protein in the form of powders, shakes and food bars, most of which contain the most easily digested and absorbable type of protein, whey protein.
Pyramid A programming method for experienced weight trainers. A set of the same exercises are performed at least three times, each set has progressively fewer repetitions in it, but greater resistance. When you reach the peak of the pyramid (heaviest weight) you then perform the same three sets again in reverse order. For example, going up the pyramid would ask for 15 reps with 10kg, 10 reps with 15kg, 5 reps with 20kg. Going down the pyramid would require 10 reps with 15kg, 15 reps with 10kg.
Quadriceps The groups of muscles at the front of the thighs, also known as ‘the quads’. They are usually the first four muscle names that personal trainers learn, but in case you have forgotten the four are: vastus intermedius, rectus femoris (that’s the one that’s also a hip flexor), vastus lateralis and vastus medialis.
Range of motion (ROM) The degree of movement that occurs at one of the body’s joints. Without physio equipment it is difficult to measure a joint precisely, however, you can easily compare the shoulder, spine, hip, knee and ankle on the left side with the range of motion of the same joints on the right side.
Reebok Core Board® A stability product that you predominately stand on. The platform has a central axis which creates a similar experience to using a wobble board, however the Reebok Core Board® also rotates under tension so you can train against torsion and recoil.
Recoil The elastic characteristic of muscle when ‘stretched’ to return the body parts back to the start positions after a dynamic movement.
Recovery/rest The period when not exercising and the most important component of any exercise programme. It is only during rest periods that the body adapts to previous training loads and rebuilds itself to be stronger, thereby facilitating improvement. Rest is therefore vitally important for progression.
Repetitions How many of each movement you do, also known as ‘reps’. On training programmes you will have see three numerical figures that you need to understand – reps, sets and circuits.
Repetition max (RM) The maximum load that a muscle or muscle group can lift. Establishing your 1RM can help you select the right amount of weight for different exercises and it is also a good way of monitoring progress.
Resistance training Any type of training with weights, including gym machines, barbells and dumbbells and bodyweight exercises.
Resting heart rate (RHR) The number of contractions (heartbeats) per minute when at rest. The average RHR for an adult is approx 72BPM, but for athletes it can be much lower.
Scapula retraction Not literally ‘pulling your shoulders back’, but that is a good cue to use to get this desired effect. Many people develop rounded shoulders, which when lifting weights puts them at a disadvantage because the scapular cannot move freely, so by lifting the ribs and squeezing the shoulder blades back the shoulder girdle is placed in a good lifting start position.
Sciatica Layman’s term for back pain which radiates through the spine, buttocks and hamstrings. Usually due to pressure on the sciatic nerve being shortened, which runs from the lower back and down the legs, rather than being a problem with the skeleton. Most often present in people who sit a lot. Core training, massage and flexibility exercises can frequently cure the problem.
Set A block of exercises usually put together to work an area of the body to the point of fatigue, so if you were working legs you may do squats, lunges and calf raises straight after each other, then repeat them again for a second ‘set’.
Speed, agility and quickness (SAQ)® Although in fact a brand name, this has become the term used to describe a style of exercises or drills which are designed to improve speed, agility and quickness. Very athletic and dynamic, often including plyometric movements.
Stability ball (also gym ball, fitball and Swiss ball) The large balls extensively used for suitability training by therapists and in gyms. They are available in sizes 55–75cm. If you are using them for weight training always remember to add your weight and the dumbbell weight together to make sure the total weight doesn’t exceed the safety limit of the ball.
Stretch A balanced approach to stretching is one of the most important elements of feeling good and reducing the likelihood of developing non-trauma soft tissue injuries. When we lift weight clearly the muscle fatigues and as a result at the end of the session the overall muscle (rather than individual fibres) can feel ‘tight’ or shortened. Doing a stretch will help return the muscle to its pre-exercise state. Dynamic stretching (rhythmic movements to promote optimum range of movement from muscle/joints) should be performed pre-workout. Static stretching performed after the weights session is productive as long as you dedicate enough time to each position, so give each section of the body worked at least 90 seconds of attention.
Suspension training A strength training format that allows you to use your body weight as the resistance by means of hanging from long adjustable straps that are suspended above head height, also known as ‘TRX®’. By adjusting the length of the straps and changing the body and foot position the challenge can be adapted for all levels of ability.
Superset Similar to a set, but each sequential exercise is performed with no rest in between. The moves in a superset are selected to ensure that they relate to each other, for example, an exercise that focused on shoulders and triceps, such as a shoulder press, would be followed by another shoulder/triceps move, such as dips.
Supine Lying face up, also the standard description of exercises performed from a lying face up position. The opposite of prone (see above).
Tendon Connective tissue that attaches muscles to bones. Muscle and tendon tissue merge together progressively, rather than there being a clear line where tendon starts and muscle finishes. Like ligaments, a tendon has a lesser number of blood vessels running through it and is less flexible than muscle tissue.
Time As a personal trainer, I have been asked many times, ‘What is the best time of day to exercise?’ The answer depends. If you are an athlete training almost every day perhaps twice a day, then I would say that strength training in the morning could be more productive than at other times due to the body clock and fluctuating hormone levels throughout the day. However, if the question is asked be a casual exerciser with an average diet and a job and busy lifestyle, my answer would be to exercise at any time of the day, as exercise is a productive use of your valuable free time.
Torsion stress on the body when external forces twist it about the spinal axis.
Training partner A training partner can be a person who keeps you company and motivates you while you exercise or they can also take the role of being your ‘spotter’ when you are lifting heavy weights. The role of a spotter is to hand to and take the weights from you when you are fatigued from a heavy set of lifts. Choose your partner wisely; weights can be dangerous, so ensure they take the responsibility seriously.
Training shoes The best shoes to wear when lifting weights will have a combination of good grip and stability. Some athletes are now choosing to lift while wearing no or very thin soled shoes on the basis that it will work the muscles in their feet more and therefore give greater results – if you do consider doing this take a number of weeks to build up the amount you do barefoot to give the feet time to strengthen slowly. Athletes competing in powerlifting contests will wear performance shoes that give their feet increased support, however these are not suitable for exercises in which the foot is moved.
Transversus abdominis A relatively thin sheet of muscle which wraps around the torso. This is the muscle that many people think they activate by following the instruction of ‘pull your stomach in’, however that movement is more likely to be facilitated by the main abdominals. For your information, a flat stomach is more likely to be achieved by simply standing up straight, as this ensures the correct distance between the ribs and pelvis.
Triceps Muscles at the back of the upper arms. They make up approximately two-thirds of the diameter of the upper arm, so if arm size is your goal, working the triceps will be a priority.
Vertebrae Individual bones that make up the spinal column. The intervertebral discs that sit between them are there to keep the vertebrae separated, cushion the spine and protect the spinal cord.
VO2 max The highest volume of oxygen a person can infuse into their blood during exercise. A variety of calculations or tests can be used to establish your VO2 max; these include measuring the heart rate during and post aerobic activity. As each of these tests includes a measurement of the distance covered as well as the heart’s reaction to activity, the most popular methods of testing VO2 max are running, stepping, swimming or cycling for a set time and distance.
Warm-up The first part of any workout session that is intended to prepare the body for the exercise ahead of it. I find it is best to take the lead from the sports world and base the warm-up exactly on the movements you will do in the session. So if you are about to do weights rather than jog, go through some of the movements unloaded to prepare the body for the ranges of motion you will later be doing loaded.
Warm-down The slowing down or controlled recovery period after a workout session. A warm-down can include low level cardio work to return the heart rate to a normal speed as well as stretching and relaxation.
Wobble board A circular wooden disc that you stand on with a hemisphere on one side. Originally used just by physiotherapists, they are now common in gyms and are used for stability training, core exercises and strengthening the ankle and/or rehabilitation from ankle injuries. Technology has been applied to this simple piece of equipment and you now have progressive devices such as the Reebok Core Board® and the BOSU® (Both sides up), which achieve the same and more than the wooden versions.
X-training, activity. See cross training (above).
Yoga Probably the oldest form of fitness training in existence. Yoga has many different types (or styles) ranging from very passive stretching techniques through to explosive and dynamic style. It is often associated with hippy culture and ‘yummy mummies’, however, if you are doing any type of strength training, yoga will compliment this nicely.