Glossary of terms for the Mako Fit program…
Below please find the meanings to some of the terms used frequently on this site. Hopefully this glossary of terms will answer any questions you have regarding definitions on this site.
BODY FAT PERCENTAGE – shown as a percentage, and is measured in the body identifying how much fat is contained in the body. It is the difference between fat and lean body mass in the body.
BODY MASS INDEX (BMI) – A measure of weight in kilograms (kg) relative to height in meters squared (m2). BMI is considered a reasonably reliable indicator of total body fat, which is related to the risk of disease and death. BMI status categories include underweight, healthy weight, overweight, and obese. Overweight and obese describe ranges of weight that are greater than what is considered healthy for a given height, while underweight describes a weight that is lower than what is considered healthy.
CALORIE – A unit commonly used to measure energy content of foods and beverages as well as energy use (expenditure) by the body. A kilocalorie is equal to the amount of energy (heat) required to raise the temperature of 1 kilogram of water 1 degree centigrade. Energy is required to sustain the body’s various functions, including metabolic processes and physical activity. Carbohydrate, fat, protein, and alcohol provide all of the energy supplied by foods and beverages. If not specified explicitly, references to “calories” refer to “kilocalories.”
CARBOHYDRATES – One of the macronutrients and a source of energy. They include sugars, starches, and fiber.
ENERGY DRINK – A beverage that contains caffeine as an ingredient, along with other ingredients, such as taurine, herbal supplements, vitamins, and added sugars. It is usually marketed as a product that can improve perceived energy, stamina, athletic performance, or concentration.
FATS – One of the macronutrients and a source of energy.
HEALTH – A state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.
HIIT – stands for High Intensity Interval Training which is a cardio method in which short bursts of high intensity cardio are followed by longer times of low to medium cardio over several intervals. For instance you would run on a treadmill at level 6.0 for 30 seconds followed by 2 mins at level 3.0. You would do 8 of these cycles (or more) for a complete HIIT workout.
HYPERTENSION – A condition, also known as high blood pressure, in which blood pressure remains elevated over time. Hypertension makes the heart work too hard, and the high force of the blood flow can harm arteries and organs, such as the heart, kidneys, brain, and eyes. Uncontrolled hypertension can lead to heart attacks, heart failure, kidney disease, stroke, and blindness. Prehypertension is defined as blood pressure that is higher than normal but not high enough to be defined as hypertension.
LEAN BODY MASS – equals your weight minus body fat. Lean body mass comprises of muscle, bones, connective tissues, internal organs, tendons, essential fats, and ligaments.
MACRONUTRIENT – A dietary component that provides energy. Macronutrients include protein, fats, carbohydrates, and alcohol.
MAKO FIT – a lifestyle that focuses on having a fit body as a base in improving your overall life through mental and spiritual connectivity.
MAKO WELLNESS – the mantra of my life in which I equate wellness to a three legged stool. With each leg being the Body, Mind, and Spirit respectively. You need each in balance to be completely well.
PHYSICAL ACTIVITY GUIDELINES – Adults need at least 150 minutes of moderate-intensity physical activity and should perform muscle-strengthening exercises on 2 or more days each week. Youth ages 6 to 17 years need at least 60 minutes of physical activity per day, including aerobic, muscle-strengthening, and bone-strengthening activities .
PORTION SIZE – The amount of a food served or consumed in one eating occasion. A portion is not a standardized amount, and the amount considered to be a portion is subjective and varies.
PROTEIN – One of the macronutrients; a major functional and structural component of every animal cell. Proteins are composed of amino acids, nine of which are indispensable (essential), meaning they cannot be synthesized by humans and therefore must be obtained from the diet. The quality of dietary protein is determined by its amino acid profile relative to human requirements as determined by the body’s requirements for growth, maintenance, and repair. Protein quality is determined by two factors: digestibility and amino acid composition.
SCREEN TIME – Time spent in front of a computer, television, video or computer game system, smart phone or tablet, or related device.
SEDENTARY BEHAVIOR – Any waking activity predominantly done while in a sitting or reclining posture. A behavior that expends energy at or minimally above a person’s resting level (between 1.0 and 1.5 metabolic equivalents) is considered sedentary behavior.
TDEE – total daily energy expenditure. To calculate your TDEE you can use this calculator.
Hopefully this glossary of terms will help in answering some of your questions about the terms on our site. If you have any additional terms related to fitness, nutrition, and overall health for those in the 2nd half of life, please feel free to leave in the comments.