5-Hydroxytryptophan (5-HTP) - a supplement intended to increase serotonin in the brain, the parent molecule of melatonin, potentially improving sleep
Type: connotative

Sleep Apnea - interrupted breathing through the upper airway during sleep
Type: medical, connotative | Source: NIH

Blue Light - visible light between indigo and blue-green, suppresses the release of melatonin; short, high-energy wavelengths between 400-450 nm
Type: connotative; operational

Circadian Rhythm - physical, mental, and behavior changes that follow a daily cycle, mostly in response to light/dark
Type: medical, connotative | Source: NIH
Synonym: biological clock, body clock, internal clock, natural clock

Sleep Cycle - the progression of sleep through 3 nREM stages and 1 REM stage with each successive stage increasing body repair and decreasing body functions; approximately 90 minutes to complete all sleep stages and deeper stages typically increasing in duration with each repeated cycle
Type: medical, connotative; operational | Source: NIH

Sleep Debt - the cumulative loss of sleep over time, conceptualized as a credit card that requires 8 hours of sleep due every night
Type: medical, connotative | Source: National Sleep Foundation

Deep Sleep - stage 3 of nREM sleep and REM sleep, during these stages bodily functions reach lowest function and the greatest amount of repair and growth occurs, this is required for waking refreshed
Type: medical, extensional, connotative | Source: NIH

Sleep Duration - typically consists of 4 to 5 cycles, expressed as the total time asleep from onset to awakening, excluding interruptions
Type: medical, operational
Synonym: sleep length, total sleep time (TST)

Sleep Efficiency - the ratio of sleep duration to total time in bed and all interruptions
Type: medical, operational

Sleep Hygiene - the habits around bedtime, wherein good habits promote better sleep and identically repeating the series of habits prepares the mind and body for sleep
Type: medical, operational
Synonym: habits, rituals, routine

Insomnia - a broadly defined and common sleep disorder, can be acute or chronic, symptoms may appear as: inability to fall asleep for long periods, short sleep periods, frequent waking, waking too early, or waking while feeling though you never slept
Type: medical, connotative | Source: NIH

Sleep Interruption - any instance between sleep onset and intended waking time that a sleep cycle is interrupted
Type: recursive
Synonym: arousal | See Also: apnea, nocturia

Light Sleep - stages 1 and 2 of nREM sleep and beginning at sleep onset, during these stages bodily functions continually decrease
Type: medical, extensional | Source: NIH

Melatonin - the hormone responsible for preparing the body for sleep, follows a circadian rhythm releasing at nighttime, but production can be suppressed by blue light; can be taken as a nighttime supplement intended to assist in falling asleep
Type: medical, operational; connotative | Source: NIH

Nap - an intentionally short sleep duration intended to create a rerfeshed feeling by waking prior to entering stage 3 nREM sleep, but is not enough to relieve sleep debt
Type: personal, extensional

Nocturia - a sleep interruption due to the urge to urinate, and potential symptom of sleep apnea
Type: medical, connotative | Source: National Sleep Foundation

Non Rapid Eye Movement (nREM) Sleep - the first three stages of sleep, characterized by their contrast to the rapid eye movement of REM sleep; stage 1 begins at sleep onset and initiates the process of decreasing activity of both the body and brain, stage 2 continues decreasing activity and prepares the body for deep sleep, stage 3 begins deep sleep and slows activity to its lowest levels
Type: medical, connotative | Source: NIH
See also: deep sleep, light sleep

Sleep Onset - the transition from awake to asleep
Type: operational

Sleep Quality - subjective, a vague description of a night's sleep, typically determined shortly after waking
Type: personal, connotative

Rapid Eye Movement (REM) Sleep - a paradoxical stage of deepest sleep and body paralysis, yet the highest level of body activity, such as increased heart rate, blood pressure, breathing, and eye movement
Type: medical, connotative | Source: NIH
See also: deep sleep

Sleep Schedule - the concept that the time and duration that one decides to prepare for bed, get in bed, fall asleep, awaken, and get out of bed are intentional and consistent every night/morning, and that this promotes good sleep hygiene and quality
Type: personal, extensional

Sleep Stage - 4 total stages, described as either rapid eye movement (REM) sleep or non-REM sleep
Type: medical, extensional | Source: NIH
Synonym: sleep phase

L-Theanine - a nonessential amino acid taken as a supplement intended to increase GABA in the brain, potentially improving sleep via relaxation
Type: connotative

Total Time in Bed (TTIB) - the total time between first getting in bed before sleep until getting out of bed after a night's sleep, including any interruptions
Type: medical, recursive, operational | Source: National Sleep Foundation
Synonym: time in bed (TIB)

Alcohol - nonessential macronutrient, yields 7 calories per gram
Type: connotative

Amino Acid Score - measure of protein digestibility and completeness based on essential amino acid composition
Type: operational

Anabolic Window - 24-72 hours following a workout session, wherein nutrients consumed may promote lean mass mass growth or retention to a greater degree
Type: connotative
Disregard: the claim that nutrients, especially protein, must be consumed within 2 hours or even 30 minutes following a workout session and a failure to consume enough quickly enough results in forfeiture of potential lean mass growth (attaining and retaining lean tissue growth occurs on weekly and monthly timescales, certainly not hourly)

Basal Metabolic Rate (BMR) - measure of the amount of energy expended by the body over a unit of time; regarding TDEE, consists of all bodily functions, excluding digestion and musculoskeletal movement
Type: operational; connotative

Binge Eating - eating an excess amount of food in short time period and feeling as though you can't control how much you eat
Type: medical, connotative | Source: NIH
Synonym: overeating, overconsuming

Bioavailability - measure of the percentage of nutrient or subtance that reaches circulation into the body
Type: operational
Synonym: absorption, digestibility | See Also: amino acid score, insoluble fiber, soluble fiber

Body Composition - weight measures and proportions of all tissues in the body, usually by visual appearance; given an adult's bone mass and organ mass do not typically change considerably over time, fat mass and muscle mass are generally the topic of consideration
Type: operational
See Also: body fat percentage, lean mass

Body Fat Percentage and Lean Mass Percentage - the ratio of fat mass to weight or lean mass to weight (that is, if body fat is 20%, then lean mass is 80%)
Type: operational
Synonym: fat mass percentage | See Also: BMI, obesity, overfat, undermuscled

Body Weight - weight measures of all tissues comprising body
Type: recursive
Synonym: body mass, scale weight | See Also: body fat percentage, obesity, overweight, underweight

Branched-Chain Amino Acids (BCAAs) - three essential amino acids (EAAs) with a branched molecular structure, common ingredients in workout drinks; Isoleucine, Leucine, Valine
Type: operational; extensional
See Also: complete protein, protein

Caffeine - a supplement that acts as a stimulant on the brain by reducing the capacity for relaxation and sedation
Type: connotative

Caloric Balance - a representation of total calorie intake versus expenditure; often prefixed/suffixed by one the following: caloric deficit where fewer calories are consumed than expended over time, caloric surplus where greater calories are consumed than expended over time, eucaloric where intake and expenditure are equivalent over time, or isocaloric where the same number of calories are consumed daily
Type: recursive; extensional

Caloric Density - the total calories or specific macronutrient weight within a given food volume or weight, often contrasted against nutrient density
Type: operational

Calorie (kCal) - a unit of heat, measures the amount of energy required to raise 1 kilogram of water 1°C
Type: operational

Carbohydrate (Carbs) - preferred energy source of the body, but technically a nonessential macronutrient, yields 4 calories per gram; synonymous with saccharides
Type: connotative; extensional
See Also: disaccharide, monosaccharide, oligosaccharide, polysaccharide

Clean Eating - N/A, disused
Type: personal
Disregard: the claim that certain foods are superior to others, purely subjective
Synonym: clean food, eating clean, eating healthy | See Also: whole food

Complete Protein - a protein source containing an adeqate amount of each essential amino acid (EAAs)
Type: operational
Synonym: Whole Protein

Conditionally Essential Amino Acids - six amino acids that cannot be synthesized by the body under special circumstance, making them essential (EAAs) for the context; Arginine, Cysteine, Glycine, Glutamine, Proline, Tyrosine
Type: operational; extensional
See Also: nonEAAs, protein

Creatine - molecule produced and stored in body required for high energy muscle contractions; possibly the most researched and safest supplement, taken to increase storage in the body
Type: connotative; connotative

Dehydration - low total body water, with effects ranging from thirsty to death
Type: medical, operational
See Also: electrolyte, hydration, hyponatremia, hypovolemia, thirst

Dietary Fiber - plant material that cannot be digested, yields no calories
Type: connotative
See Also: insoluble fiber, soluble fiber

Disaccharide - a carbohydrate formed by joining two monosaccharides, are water-soluble, and yield 4 calories per gram
Type: operational
Synonym: lactose, maltose, sucrose, table sugar

Electrolyte - when dissolved in water, these substances allow for electrical transmission, which is vital for function of the brain, muscles, heart, lungs, etc., and are responsible for numerous other functions in the body, such as pH balance, hydration, etc.; the most common include sodium, potassium, calcium, magnesium, chloride, phosphorous, bicarbonate
Type: connotative; extensional
See Also: dehydration, hydration, hyponatremia, micronutrient, mineral, salt, trace mineral

Essential Amino Acids (EAAs) - nine amino acids that cannot be synthesized by the body, less common ingredients in workout drinks; Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine
Type: operational; extensional
See Also: complete protein, conditionally essential amino acids, nonEAAs, protein

Essential Fatty Acids (EFAs) - two fatty acids that cannot be synthesized by the body, common ingredients in supplements; alpha-linolenic acid (omega-3), linoleic acid (omega-6)
Type: operational; extensional
See Also: fat, unsaturated fat

Exercise (EAT) - regarding TDEE, consists of all intentional musculoskeletal movement
Type: connotative
See Also: physical training

Fat - essential macronutrient, yields 9 calories per gram
Type: connotative
See Also: essential fatty acids, saturated fat, trans fat, unsaturated fat

Fat Mass - weight measure of fat tissue only; no reliable measure exists to distinguish fat mass from lean mass, only estimation tools
Type: operational
Synonym: adipose tissue, body fat, cellulite, fat tissue | See Also: body fat percentage, obesity, overfat

Fat Soluble Vitamin - vitamins A, D, E, and K; absorbed in through the intestines with fats, are stored in the body, and are not a source of calories
Type: extensional; connotative
See Also: hypervitaminosis, micronutrient, water soluble vitamins

Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAP) - short chain saccharides that may be poorly digested
Type: connotative
See Also: disaccharide, monosaccharide, oligosaccharide, polyol

Flexible Dieting - a nutrition perspective that a proper diet can afford a minimal degree of leniency to accomodate eating for enjoyment, diversity in food sources, avoidance of disliked foods, and a minor integration of mental health variables and still maintain its integrity, if not even improve potential results had flexibility been disallowed
Type: personal, connotative
Disregard: the claim that one can eat anything due to wants, personal preference, or mental health; the claim that all dietary progress will be the same so long as caloric intake and/or macronutrients are controlled, that all other dietary variables are too miniscule to evoke any meaningful effects

Food Craving - a desire to consume specific foods; a conditional, passing, and lesser form of hunger, which may be mistaken for hunger, but the sufferer is willing to deny or delay eating in favor of more preferrable food
Type: operational; personal, connotative
See Also: malnutrition

Food Volume - the physical size of the food item, and subsequent space it occupies in the stomach
Type: operational
Synonym: meal size | See Also: caloric density, calories, nutrient density

Girth Measurements - the distance around a body segment, typically measuring the largest or smallest distance
Type: operational
Synonym: circumference, circumferential

Gut Microbiome - an entire ecological habit in the gut of innumerable species of microbes that live symbiotically with the host and each other, assisting in digestion and other processes, but can also cause adverse health effects (microbiomes are present elsewhere in the body, although less robust and abundant)
Type: connotative
Synonym: flora, gastrointestinal, intestinal, microbiota | See Also: dietary fiber, oligosaccharide, polysaccharide, prebiotic, probiotic, soluble fiber

Hunger - a state of prolonged failure to meet basic nutritional needs and desire to eat
Type: operational
See Also: food craving, malnutrition

Hydration - refers to the total water present in tissue and the circulatory system, which is intrinsicly integrated with electrolytes and blood plasma volume, wherein dehydration is a lack total water absorbed in the boy; it is the balance of water, electrolytes and blood plasma
Type: connotative; personal, operational
See Also: dehydration, hyponatremia, hypovolemia, salt, thirst

Hypervitaminosis - the overconsumption of a single micronutrient to the extent that it is toxic to the body, most commonly caused by supplementation
Type: medical, connotative

Hyponatremia - low sodium in the blood, with effects ranging from unnoticed to death
Type: medical, operational
See Also: dehydration, electrolyte, hydration, hypovolemia, mineral, salt, thirst

Hypovolemia - low blood plasma volume, with effects ranging from unnoticed to death
Type: medical, operational
See Also: dehydration, electrolyte, hydration, hyponatremia, mineral, salt, thirst

Insoluble Fiber - plant material that cannot be digested; does not dissolve in water, which adds bulk to assist passage of waste; some can be fermented in the colon; and yields no calories
Type: connotative
See Also: dietary fiber, gut microbiome, soluble fiber

Lean Mass - weight measure of all tissue, excluding fat tissue; no reliable measure exists to distinguish fat mass from lean mass, only estimation tools
Type: operational
Synonym: lean tissue | See Also: body fat percentage, muscle mass, undermuscled

Macronutrient (Macros) - source of calories; includes carbohydrates, fats, protein, and alcohol
Type: connotative; extensional

Malnutrition - the under- or over-consumption of one or more macro- or micro- nutrient to the extent that it causes negative health outcomes
Type: medical, operational
See Also: obesity, overfat, overweight, underweight

Meal - any instance of eating, regardless of amount, bookended by at least 30 minute periods of not eating
Type: personal, operational

Meal Composition - the aggregate value of macronutrients, micronutrients, fiber, and hydration consumed in a meal (and relative to other meals and the diet as a whole), wherein this value directly affects dietary outcomes
Type: operational
Example: If adding a fruit to your lunch increases overall vitamin consumption, which had been lacking, then the meal composition of lunch is now better than before.

Meal Replacement - N/A, disused
Type: personal
Disregard: a non-meal substitute aimed to replace a meal, typically sold as a post-workout drink to fulfill the "immediate" requirements of the limited anabolic window (paradoxical nonsense, it does not replace a meal, it simply IS a meal)
See Also: snack

Meal Timing - the concept of intentionally planning each time a meal will be consumed, typically in consideration of protein consumption
Type: personal, recursive

Metabolic Damage - misalignment of basal metabolic rate, caloric intake, and personal goals
Type: personal, operational
Disregard: the claim that your metabolism is malfunctioning because personal goals are not being met (if it were damaged, you would be dead)
Synonym: broken metabolism, damaged metabolism | See Also: homeostasis

Metabolic Flexibility - the ability for a metabolism to adjust to changing demands
Type: connotative
See Also: basal metabolic rate, homeostasis

Metabolism - the collection of all biological processes required to sustain life
Type: operational
See Also: basal metabolic rate, homeostasis

Micronutrient (Micros) - vitamins and minerals essential for innumerable bodily functions, but only required in small quantities, and are not a source of calories
Type: connotative
See Also: fat soluble vitamins, hypervitaminosis, trace elements, ultratrace elements, water soluble vitamins

Mineral - chemical elements that are essential nutrients of the body; includes calcium, magnesium, phosphorous, potassium, sodium
Type: connotative; extensional
See Also: electrolyte, micronutrient, trace elements, ultratrace elements

Monosaccharide - the most basic form of carbohydrates, are water-soluble, often sweet-tasting, and yield 4 calories per gram
Type: operational
Synonym: dextrose, fructose, galactose, simple sugar, sugar

Motility - regarding digestion, the process of moving nutrients and waste through the gastrointestinal (GI) tract by GI muscles
Type: connotative
See Also: insoluble fiber, soluble fiber

Muscle Mass - weight measure of muscle tissue only, a subset of lean mass; no reliable measure exists to distinguish muscle mass from lean mass
Type: operational
Synonym: muscle tissue | See Also: body fat percentage, undermuscled

Muscle Protein Synthesis - the process of building muscle tissue, stimulated by the consumption of protein (approximately 20-30 grams), either on or off and lasting about 2-3 hours
Type: operational
See Also: BCAAs

Myconutrients - thousands of fungus compounds that potentially serve funtions within the body, little is known thus far
Type: connotative
See Also: phytonutrients, zoonutrients

Non-Essential Amino Acids (nonEAA) - six amino acids that can be synthesized by the body; Alanine, Asparagine, Aspartic Acid, Glutamic Acid, Selenocysteine, Serine
Type: operational; extensional
See Also: EAAs, protein

Non-Exercise Activity Thermogenesis (NEAT) - regarding TDEE, consists of all bodily movement that is not intentional musculoskeletal movement; although a direct violation of the official definition, daily walking and other necessary movement (e.g. step counting, taking the stairs) may be considered NEAT as a means of distinguishing such light activity from deliberate exercise with the intent to make NEAT a controllable variable affecting caloric balance
Type: connotative; personal, operational

Nutrient Density - the total non-caloric nutrients within a given food volume or weight, often contrasted against caloric density
Type: operational

Obesity - an advanced overweight state that directly increases negative health outcomes, measured by BMI and often with consideration of girth measures
Type: medical, operational
See Also: malnutrition, overfat, weight

Oil - a fat source intended for beneficial health outcomes when ingested as a supplement, cooking and/or preservative purposes, and is naturally present within many food sources; macronutrient, yields 9 calories per gram
Type: connotative
Examples: Canola Oil, CLA, Coconut Oil, DHA, EPA, Fish Oil, MCT Oil, Olive Oil, Omega-3, Omega-6, Omega-3-6-9 | See Also: essential fatty acids, fat, trans fat

Oligosaccharide - a carbohydrate formed by joining three to ten monosaccharides, some are indigestible, and some promote gut microbiota growth
Type: operational
Synonym: sweetener

Overfat - an excess of body fat that increases the risk of negative health outcomes; measured with consideration of body fat percentage BMI, and girth measures
Type: personal, operational
See Also: obesity, overweight, undermuscled, underweight, weight

Overweight - an excess of body weight that increases the risk of negative health outcomes, often measured by BMI
Type: medical, operational
See Also: obesity, overfat, underweight

Phytonutrients - tens of thousands of plant compounds that potentially serve funtions within the body, little is known thus far
Type: connotative
Synonym: phytochemicals | See Also: myconutrients, zoonutrients

Polyol (Sugar Alcohol) - a low calorie alternative to sugar added to sweeten foods
Type: connotative

Polysaccharide - a carbohydrate formed by joining monosaccharides and/or oligosaccharides, some can be broken down into their mono- or oligo-saccharide components, some are indigestible, and some promote gut microbiota growth
Type: operational
Synonym: cellulose, maltodextrin, starch

Prebiotic - a food compound, typically fiber-based, proven to improve gut microbiota; moderate FDA regulation
Type: connotative
See Also: insoluble fiber, probiotic, soluble fiber, supplement

Primary Source - regarding the macronutrient makeup of a food item, wherein a single macronutrient comprises at least 2/3 of total calories
Type: personal, operational
Example: A cut of meat with 4 grams of fat, 0 carbs, and 34 proteins is a primary source of protein. An egg with 8 fats, 1 carb, and 6 proteins is not a primary source of protein. | Synonym: good source, quality source | See Also: amino acid profile, serving, trace source

Probiotic - live microorganisms ingested with the intent to improve gut microbiota; full FDA regulation
Type: connotative
See Also: prebiotic, supplement

Protein - essential macronutrient consisting of amino acid chains, yields 4 calories per gram
Type: connotative

Salt - a chemical compound of the two electrolytes sodium and chloride
Type: operational, extensional
See Also: hydration, hyponatremia, mineral, micronutrient

Saturated Fat - fats with no double bonds of a fatty acid chain, yields 9 calories per gram, and typically solid at room temperature
Type: operational
See Also: unsaturated fat, trans fat

Self-Image - the combination of how you see yourself, how others see you, and how you think others see you
Type: operational
See Also: self-efficacy

Serving - an arbitrary quantity of food, either by weight or volume, used to measure nutritional content
Type: personal, operational Example: One serving of 4 oz of meat has 4 grams of fat, 1 carb, and 25 proteins and two servings has 8 fats, 2 carbs, and 50 proteins. | Synonym: Portion, Serving Size | See Also: primary source, trace source

Snack - a meal, presumably small by volume
Type: personal
Disregard: the claim that eating small amounts need not be counted as meals because it has a lesser impact on caloric balance than larger meals (if you are eating, then it is a meal, small meals are still meals)
See Also: meal replacement

Soluble Fiber - plant material that cannot be digested; dissolves in water, which adds viscocity and slows the passage of waste; can easily be fermented in the colon, which can be a prebiotic; and yields no calories
Type: connotative
See Also: dietary fiber, insoluble fiber, gut microbiome

Superfood - N/A, disused
Type: personal
Disregard: claim that certain foods are superior due to a high nutrient density (the specification of which nutrients and in what amounts remain undefined)
See Also: clean eating

Supplement - any nutrient added to a diet intended to elicit an effect or address a lagging component of a proper diet, such as improve a nutrient deficiency, increase muscular power output, decrease stress, etc.; no FDA regulation
Type: connotative
See Also: BCAAs, EAAs, fat soluble vitamins, hypervitaminosis, minerals, oils, prebiotics, probiotics, trace elements, ultratrace elements, water soluble vitamins, workout drink

Thermic Effect of Food (TEF) - regarding TDEE, consists of all digestive processes
Type: connotative

Thirst - a state of prolonged failure to meet hydration needs and desire to drink water
Type: operational
See Also: dehydration, electrolytes, hydration, hyponatremia, hypovolemia

Total Daily Energy Expenditure (TDEE) - the grand total of energy expended by the body in one day; the sum of basal metabolic rate, the thermic effect of food, non-exercise activity thermogenesis, and exercise
Type: recursive; operational
Synonym: caloric output, calories out

Trace Element - minerals that serve specific and essential funtions within the body; includes chlorine, cobalt, copper, iodine, iron, manganese, molybdenum, seleneum, sulfur, zinc
Type: connotative; extensional
See Also: electrolyte, micronutrient, ultratrace elements

Trace Source - regarding the macronutrient makeup of a food item, wherein a single macronutrient comprises no more than 1/3 of total calories
Type: personal, operational
Example: An egg with 8 grams of fat, 1 carb, and 6 proteins is a trace source of carbs. | See Also: serving, primary source

Trans Fat - rarely found naturally and in small amounts, primarily a byprodct of industrial processing to force unsaturated fats into stable solids, resulting in numerous negative health outcomes
Type: operational
See Also: fat, saturated fat

Ultratrace Element - minerals that potentially serve essential funtions within the body, but remain unknown thus far; includes arsenic, boron, bromine, flourine, lithium, nickel, silicon, strontium, vanadium, and potentially more
Type: connotative; extensional
See Also: electrolyte, micronutrient, trace elements

Undermuscled - a lack of muscle mass that increases the risk of negative health outcomes; measured with consideration of body fat percentage, BMI, and girth measures
Type: personal, operational
See Also: obesity, overfat, overweight, underweight, weight

Underweight - a lack of body weight that increases the risk of negative health outcomes, often measured by BMI
Type: medical, operational
See Also: overweight, undermuscled

Unsaturated Fat - fats with at least one double bond of a fatty acid chain, monounsaturated (MUFA) if one double bond, polyunsaturated (PUFA) if multiple double bonds, yields 9 calories per gram, and typically liquid at room temperature
Type: operational
See Also: oil, saturated fat, trans fat

Water Soluble Vitamin - vitamins B1, B2, B3, B5, B6, B7, B9, B12, C; easily dissolved in water, are not stored in the body, and are not a source of calories
Type: extensional; connotative
See Also: fat soluble vitamins, hypervitaminosis, micronutrient

Whole Food - N/A, disused
Type: personal
Disregard: plant foods that are unprocessed, unrefined, minimally processed, or minimally refined (virtually all foods are processed and/or refined to some degree for health and safety regulations, but this accepted definition fails to distinguish which processing/refining methods are acceptable and to what degree these methods are acceptable)
Synonym: natural food | See Also: clean eating

Workout Drink - typically suffixed with intra-, peri-, post-, or pre- to designate when you should consume relative to your workout (during, around, after, or before, respectively); a drink consumed sometime around a workout intended to improve a workout or immediately improve recovery from a workout
Type: connotative
Disregard: "this drink will make you feel [insert superlative]!" (any such claims are not only unsuported, but the ingredients within have verifiably no impact on feelings and those that do provoke such feelings do not impact workout or recovery outcomes)
Synonym: intra-workout, peri-workout, post-workout, pre-workout | See Also: BCAAs, EAAs, Supplement

Zoonutrients - thousands of animal compounds that potentially serve funtions within the body, little is known thus far
Type: connotative
See Also: myconutrients, phytonutrients

Acetylcholine - the neurotransmitter responsible for activating muscle contractions
Type: medical, connotative

Active Relaxation - the integration of work as a modest stressor that elicits an overall decrease in stress
Type: connotative
Synonym: active recovery | See Also: adaptation, cortisol, fatigue management, meditation, passive relaxation

Adaptation - changes made by an organism to meet the demands of its environment
Type: operational
See Also: allostatic load, general adaptation syndrome, homeostasis, stimulus recovery adaptation

Allostasis - the homeostasis of physiological and psychological variables; the homeostasis of stress
Type: operational
See Also: adaptation, fatigue management, general adaptation syndrome

Allostatic Load - the concept that all stress accumulates in a limited resevoir and that all stressors are indistiguishable; measurable by the compilation of cardiovascular, immune, metabolic, and neuroendocrine biomarkers
Type: connotative; medical, operational
Synonym: accumulated stress, chronic stress, decompensation, stress, systemic stress, wear and tear | See Also: active relaxation, allostasis, anxiety, cortisol, depression, fatigue management, passive relaxation

Anhedonia - the inability to feel pleasure, a symptom of depression
Type: operational
See Also: allhedonia, disorder

Anxiety - a common and serious mood disorder of prolonged fear without reason, often acute, with effects ranging from slight to suicide, and originating from chronic stress, acute life events, genetic predisposition, and/or environmental changes
Type: medical, connotative | Source: NIH
See Also: depression, mental fatigue
If you've experienced suicidal thoughts or behaviors, please contact the Suicide Prevention Lifeline: 1-800-273-8255. If you think may be struggling with anxiety, please contact BetterHelp or a local professional.

Compassionate Touch - physical contact with another person that acts as a passive relaxation technique, includes both sexual and non-sexual contact (e.g. hug, massage)
Type: connotative
See Also: allostatic load, mental fatigue, physical fatigue, relationship event

Cortisol - the hormone released in response to stressors, actute elevation decreased via eating and relaxation, chronic levels decreased via sleep; necessary for many digestive, immune, and metabolic functions and positive performance outcomes; associated with numerous adverse health effects if chronically elevated
Type: medical, operational
Synonym: hydrocortisone | See Also: allostatic load, anxiety, depression, life event, meditation

Depression - a common and serious mood disorder of negative mood and/or behaviors, often chronic, with effects ranging from slight to suicide, and originating from chronic stress, acute life events, genetic predisposition, and/or environmental changes
Type: medical, connotative | Source: NIH (-1, -2, -3)
See Also: anxiety, mental fatigue
If you've experienced suicidal thoughts or behaviors, please contact the Suicide Prevention Lifeline: 1-800-273-8255. If you think may be struggling with depression, please contact BetterHelp or a local professional.

Disease and Disorder - an internal condition that causes a negative dysfunction
Type: medical, operational
See Also: allostatic load, anxiety, depression, homeostasis, stressor

Dopamine - the hormone and neurotransmitter crucial to reward, pleasure, and learning, often discussed as the vector for addiction
Type: medical, connotative

Emotion - a specific and strong description of mental state, and difficult to alter, but not typically long-lasting
Type: operational
See Also: anxiety, mood

Epinephrine - the hormone and neurotransmitter released in response to stressors, known as the "flight or fight (or freeze)" response, affecting the heart, blood vessels, and lungs
Type: medical, connotative
Synonym: adrenaline | See Also: cortisol, norepinephrine

Estrogen - the hormone responsible for modulating gene expression and is the primary female reproductive hormone
Type: medical, connotative

Hedonic Adaptation - propensity to return to a baseline happiness despist major positive or negative changes
Type: operational
Synonym: Happiness Set Point, Hedonic Set Point, Hedonic Treadmill | See Also: adaptation, homeostasis, life event

Homeostasis - the constant drive of all life, a state of equilibrium among all internal and external variables
Type: operational
See Also: adaptation, allostasis, allostatic load, general adaptation syndrome

Hormone - chemical prodced by glands and transported through the circlatory system to regulate the functions of organs
Type: connotative
See Also: neurotransmitter

Gamma-Aminobutyric Acid (GABA) - the neurotransmitter responsible for decreasing central nervous system activity
Type: medical, connotative

Life Event - any occurance that causes notable changes in both acute emotions and chronic stress (positive or negative)
Type: personal, operational
See Also: anxiety, cortisol, depression, mood, relationship event

Meditation - a mind and body practice with a quiet environment, comfortable body orientation, intrinsically focused attention, and relaxed demeanor that acts as an active relaxation technique
Type: medical, connotative | Source: NIH (-1, -2)
See Also: allostatic load, anxiety, depression, insomnia, mental fatigue, physical fatigue

Mental Fatigue - the degradation of mental capabilities, and the accumulation of mental demands functioning as stressors
Type: connotative
Synonym: brain fog, lethargy | See Also: allostatic load, anxiety, cortisol, depression, fatigue management, meditation

Mood - a general and broad description of mental state, typically positive or negative, and somewhat easily altered
Type: operational
See Also: anxiety, depression, emotion

Neurotransmitter - chemical responsible for the transfer of impluses in the brain
Type: connotative
See Also: hormone

Nocebo Effect - a negative health outcome caused by the perception of an intervention, but not caused by the intervention itself, potentially even without the intervention being implemented
Type: medical, operational
See Also: disease, emotion, injury, mood, nociception, pain

Norepinephrine - the hormone and neurotransmitter released in response to stressors, known as the "flight or fight (or freeze)" response, affecting blood vessel receptors
Type: medical, connotative
Synonym: noradrenaline | See Also: cortisol, epinephrine

Oxytocin - the hormone and neurotransmitter responsible for social bonding and sexual reproduction functions
Type: medical, connotative Synonym: love hormone

Passive Relaxation - the integration of non-work stressors or non-stressful modalitites that elicits an overall decrease in stress, such as sleeping or compassionate touch
Type: connotative
Synonym: passive recovery, relax, rest and digest | See Also: adaptation, active relaxation, cortisol, fatigue management, meditation

Physical Fatigue - the degradation of physical capabilities, and the accumulation of physical demands functioning as stressors
Type: connotative
Synonym: local fatigue, muscle fatigue | See Also: active relaxation, allostatic load, cortisol, fatigue management, meditation

Placebo Effect - a positive health outcome caused by the perception of an intervention, but not caused by the intervention itself, potentially even without the intervention being implemented
Type: medical, operational | Source: NIH
Synonym: sham surgery, sugar pill | See Also: disease, emotion, injury, mood, nociception, pain, workout drink

Relationship Event - a specific life event, any occurance with another person or group that causes notable changes in both acute emotions and chronic stress (positive or negative)
Type: personal, operational
See Also: anxiety, cortisol, depression, mood

Self-Efficacy - how you feel about yourself in different situations, which affects behavior; roughly, a summation of self -awareness, -concept, -esteem, -image
Type: medical, operational; personal, extensional | Source: NIH
See Also: depression, mental fatigue, mood

5-Hydroxytryptamine (Serotonin) - the neurotransmitter responsible for numerous biological and neurological functions, but commonly associated with mood and (if deficient) depression
Type: medical, connotative

Stressor - anything that causes stress to a system, disrupts homeostasis
Type: recursive
See Also: adaptation, allostatic load, cortisol, fatigue management

Testosterone - the hormone responsible for muscle, bone, and body hair growth and is the primary male reproductive hormone
Type: medical, connotative

Absolute Strength - measure of maximal force a muscle can exert
Type: operational
See Also: absolute intensity, relative intensity, relative strength, strength

Acceleration - the net change in velocity over time
Type: operational
See Also: force, force vector, gravity, power, speed

Agility - ability to accelerate rapidly under control
Type: operational
See Also: force, power, tempo, velocity

Anthropometry - measurement of the human body to understand individual variations
Type: operational
Example: bone length, height, muscle insertion location, weight | See Also: individual difference

Balance - ability to maintain center of mass within base of support
Type: operational
See Also: coordination, proprioception, tempo, velocity

Calisthenics - a training method using only your body as resistance
Type: operational

Capillarisation - an increase in blood vessels around muscle tissue
Type: medical, operational
See Also: hypertrophy

Concentric Movement - the portion of a repition moving in the opposite direction of the force vector, muscular contraction
Type: operational
See Also: eccentric, force, gravity

Coordination - ability to orchestrate movement(s) efficiently
Type: operational
See Also: balance, proprioception, skill

Daily Activity - the summation of all accustomed stress demands, excluding direct training
Type: personal, connotative
Example: getting out of bed, grocery shopping, walking, work demands | See Also: homeostasis, non-exercise activity thermogenesis

Deload - a temporary reduction in training stress
Type: operational
See Also: fatigue management, homeostasis, phase potentiation, SRA, training cycle

Eccentric Movement - the portion of a repition moving in the same direction of the force vector, muscular extension
Type: operational
See Also: concentric, force, gravity

Endurance - ability to sustain activity over time (typically measuring cardiovascular or muscular capability)
Type: medical, operational
See Also: work capacity

Failure - the point during a set where a rep cannot be completed due to either a degradation in technique (technical failure) or a muscle's inability to perform the movement (muscular failure), warranting an immediate end to the set to avoid the rapidly increasing risk of injury
Type: operational
See Also: repetition max, work capacity

Fatigue Management - direct process of controlling the demands of specific stimuli and allostatic load over time to allow a return toward homeostasis and accrue greater adapatations and reduce injury potential
Type: operational | Source: Scientific Principles of Strength Training
See Also: active relaxation, mental fatigue, passive relaxation, physical fatigue, stimulus recovery adaptation, training cycle

Flexibility - the distance a muscle can travel in a given direction; the length of a muscle
Type: operational
See Also: force vector, mobility, Stability, range of motion, strength

Force - any interaction that would change the direction of an object; the product of mass and acceleration
Type: connotative; operational
See Also: force vector, gravity, strength, velocity

Force Vector - the directionality of a force, often regarding an external force that the body must resist by applying force in the opposite direction
Type: personal, operational
Synonym: line of pull, line of resistance | See Also: gravity, strength, velocity

General Adaptation Syndrome (GAS) - the simple concept that an organism will adapt over time to meet the stress of the environment
Type: medical, connotative
See Also: homeostasis, specific adaptation to imposed demands, stimulus recovery adaptation, stressor

Earth's Gravity - a force that accelerates an object's center of mass in a straight line toward the Earth's core at a rate of ~9.8 meters per seconds-squared
Type: operational

Hypertrophy - an increase in organ size due to increase in cell size (typically regarding muscle)
Type: medical, operational
See Also: capillarisation

Individual Difference - the slight alteration to a specific stimulus to accomodate for a person's unique situation in order to to prevent/delay homeostasis, prevent excessive stress accumulation, and/or accrue greater adapatations; or to accomodate for life events or similar demands of life
Type: operational | Source: Scientific Principles of Strength Training
See Also: fatigue management, specific adaptations to imposed demands

Injury - an objective state of physical damage to tissue, does not guarantee pain or nociception signals
Type: operational | Source: Pain Science
See Also: nocebo, placebo, proprioception

Mobility - the ability to move; given an ineffective medical defition, expanded to the intersection of flexibility, stability, and strength, where a joint can move without injury to any tissue
Type: medical, operational; personal, operational | Source: Scientific Principles of Strength Training
See Also: force vector, mobility, Stability, range of motion, strength

Nociception - a personal sensation, an output of the body to the brain, a response to the detection of potentially harmful stimuli, most commonly familiar pain experience, but not necessarily indicative of injury
Type: operational | Source: Pain Science
See Also: allostatic load, nocebo, placebo

Overload - direct process of increasing demands of a stimulus over time to prevent/delay homeostasis and accrue greater adapatations
Type: operational | Source: Scientific Principles of Strength Training
See Also: fatigue management, general adaptation syndrome

Phase Potentiation - adjustment of training variables over large timescales such that periodic short-term performance reductions elicit greater adapatations than always favoring short-term progress only
Type: operational | Source: Scientific Principles of Strength Training
See Also: fatigue management, training cycle

Physical Activity - the consideration of all movement-based activity, both daily activity and physical training
Type: personal, connotative
See Also: exercise

Physical Training - the intentional application of exercise capable of improving health or performance outcomes
Type: personal, connotative
See Also: daily activity, physical activity

Power - the measure of strength over time; skill of strength applied rapidly
Type: operational
See Also: acceleration

Primary Movement - the exercise most specific to achieve a specific goal
Type: personal, operational
Example: If a stronger overhead press is the goal, then the primary movement is the overhead press. | Synonym: primary movement, tier 1 | See Also: exercise selection

Proprioception - sensory system of body position and movement
Type: operational
Synonym: body awareness, kinesthesia, kinesthetic awareness | See Also: balance, coordination, skill

Range of Motion (ROM) - the distance a joint can travel in a given direction; the change of angle between two bones at a joint
Type: medical, operational
See Also: flexibility, force vector, mobility, Stability

Rating of Perceived Exertion (RPE) - subjective measure on a numbered scale estimating the diffuculty of a completed excercise
Type: operational
See Also: failure, relative intensity, relative strength, reps in reserve

Relative Strength - measure of force a muscle can exert relative to its size or body size, allowing for comparisons of strength despite differing absolute strengths, often represented as a percentage of repetition max
Type: operational
See Also: individual difference, reps in reserve

Repetition (Rep) - skillful completion of a movement
Type: operational
See Also: set

Repeated Bout Effect (RBE) - the observation that the body becomes more efficient at handling a specific stressor as it is repeatedly exposed to that same stressor
Type: medical, connotative
See Also: adaptation, general adaptation syndrome, homeostasis, specific adaptation to imposed demands, stimulus recovery adaptation

Repetition Max (RM) - maximum possible weight applied to a given movement (and any additional context) that can be successfully performed one time (1RM, an approximate measure of absolute strength); or the maximum number of repititions (#RM) in a single set that can be successfully performed for a given movement, weight, and any additional context
Type: operational
See Also: failure, reps in reserve, power

Reps in Reserve - subjective measure of how many more repetitions could/should be completed before failing a set, sometimes an alternative representation of relative intensity
Type: operational
Synonym: proximity to failure | See Also: RPE, work capacity

Secondary Movement - the application of variation through exercise seleciction, wherein the selected exercise meets a specific goal that ultimately helps achieve a goal of higher priority
Type: personal, operational
Example: If a stronger overhead press is the goal and the lockout position is weak, then the secondary movement could be the pin press from forehead height. | Synonym: accessory, auxillary, secondary movement, supplemental, tier 2 | See Also: primary movement, supplemental exercise

Set - skillful completion of a rep(s) without an extended break between reps
Type: operational

Skill or Technique - ability to perform a particular task proficiently
Type: operational
See Also: coordination, proprioception

Specific Adaptations to Imposed Demands (SAID) - the observation that adaptations will be specific to the demands
Type: medical, recursive
See Also: general adaptation syndrome, homeostasis, skill

Specificity - direct process of applying a specific stimulus to meet the stress demands of specific task; and descriptor of how similar the applied stress is to the task
Type: operational | Source: Scientific Principles of Strength Training
See Also: fatigue management, general adaptation syndrome, homeostasis, repeated bout effect, specific adaptation to imposed demands

Speed - change in position over time
Type: operational
Synonym: rate | See Also: acceleration, power, tempo, velocity

Joint Stability - the ability of joint tissues to resist force to prevent injury
Type: medical, operational
See Also: flexibility, mobility, proprioception, range of motion

Stimulus Recovery Adaptation (SRA) - direct manipulation of the process of inducing a specific stimulus to disrupt a system, allowing the system to recover, and adapt to overcome future disruption by the same stimulus
Type: medical, operational | Source: Scientific Principles of Strength Training
See Also: fatigue management, general adaptation syndrome, homeostasis, phase potentiation, specific adaptation to imposed demands

Strength - the ability to produce force against an external resistance; foundation of all movement
Type: connotative; personal, connotative | Source: Starting Strength
See Also: absolute strength, gravity, power, relative strength

Supplemental Movement - the application of variation through exercise seleciction, wherein the selected exercise is less specific than a secondary movement, but meets a specific goal that ultimately helps achieve a goal of higher priority
Type: personal, operational
Example: If a stronger overhead press is the goal and the lockout position is weak, then the supplemental exercise could be triceps extensions. | Synonym: accessory, auxillary, tier 3 | See Also: primary movement

Tempo - rate at which a rep is performed; formatted as such "A/B/C/D" where "A" is the duration of eccentric movement, "B" is the duration of a hold at the eccentric end range of motion, "C" is the duration of concentric movement, "D" is the duration of a hold at the concentric end range of motion, and duration is noted as number of seconds or an X representing the absence of duration measurement
Type: operational; personal, connotative
Example: A tempo of "1/0/X/X" is a "1 second" eccentric movement with a "less than 1 second" eccentric pause followed by a "not timed" concentric movement with "no" concentric hold. | See Also: coordination, proprioception, tempo, velocity, velocity based training

Training Cycle - the repetition of training variables over time intended to track adjustments, constants, variants, and goals; typically discussed in tiers, wherein a microcycle (shortest tier) is a collection of unrepeated workouts, a mesocycle (middle) is a collection of repeated microcycles, and a macrocycle (largest) is a collection of repeated mesocycles
Type: personal, operational
Synonym: block, phase, wave | See Also: fatigue management, overload, phase potentiation

Variation - the manipulation of exercise selection variables by reducing the specificity of a stimulus to prevent/delay homeostasis and accrue greater adapatations
Type: operational | Source: Scientific Principles of Strength Training
See Also: phase potentiation, specific adaptation to imposed demands

Velocity - the relative speed and direction of an object
Type: operational
See Also: acceleration, force, power

VO2 Max - measure of the maximal oxygen uptake during intense exercise
Type: operational
See Also: endurance

Work Capacity - the total amount of work that can be performed, measured by reps, sets, and/or time
Type: operational, recursive
See Also: failure, volume, work capacity

Addiction - a chronic disorder of biological, environmental, mental, and/or social origins that alters the brain to reward behaviors with negative health outcomes
Type: medical, operational | Source: APA, NIH
See Also: food craving, habit, mental barrier, mental fatigue, self-awareness
If you think may be struggling with addiction, please call SAMHSA’s National Helpline 1-800-622-4357 or contact BetterHelp or a local professional.

Agreeableness - a tendency for empathic and and cooperative behavior and aversion to arguments
Synonym: friendly, submissive | Type: operational
See Also: mental barrier, personality, self-awareness

Conscientiousness - likelhood of being disciplined and organized and disliking spontaneity
Synonym: stubborn | Type: operational
See Also: mental barrier, personality, self-awareness

Extraversion - being more likely to enjoy social interactions and less likely to enjoy personal isolation
Type: operational
Synonym: outgoing | See Also: introversion, mental barrier, personality, self-awareness

Emotional Stability - a disposition for calm demeanor and impulse control
Type: operational
Antonym: high-strung, neurotic | See Also: emotion, mental barrier, mood, personality, self-awareness

Habit - behavioral adaptations wherein specific behavior is automatically evoked via context cues
Type: medical, operational | Source: NIH (-1, -2)
See Also: addiction, discpline, mental barrier, mental fatigue, self-awareness

Introversion - being more likely to enjoy personal isolation and less likely to enjoy social interactions
Type: operational
Synonym: reserved, shy | See Also: extraversion, mental barrier, personality, self-awareness

Mental Barrier - any abstraction that enforces a limit on behavior
Type: personal, operational
Synonym: psychological barrier | See Also: mental fatigue, physical barrier, self-efficacy

Openness to Experience - likelhood of appreciating and curiosity toward novel experiences of any sort
Type: operational
See Also: mental barrier, personality, self-awareness

Pain - a personal experience, an interpretation, an output of the brain, a complex multi-system configuration, a disease
Type: operational | Source: Pain Science
See Also: allostatic load, cortisol, injury, nocebo, nociception, placebo

Personality - the unique combination of thoughts, feelings, and behaviors of an individual
Type: operational | APA
See Also: force, gravity, power, line of resistance
SHC uses the Big Five measure as a shortcut to gain some insight into your personality, confirmed by you, but never to define you.

Physical Barrier - any concrete hindrance that enforces a limit on behavior
Type: personal, operational
See Also: injury, mental barrier, pain, physical fatigue, self-efficacy

Self-Awareness - your recognition of your self-efficacy and your ability to identify changes in self -concept, -esteem, -image
Type: personal, operational
See Also: depression, emotion, life event, mental fatigue, mood, relationship event

Self-Concept - your definition of yourself
Type: personal, operational
Synonym: identity | See Also: self-awareness, self-efficacy

Self-Esteem - your value of yourself
Type: personal, operational
See Also: self-awareness, self-efficacy