Glossary of terms:

What does Shan mean? Shan has a few meaning in chinese and one is 'mountain' and it symbolizes foundation. The highest peaks began as a tiny mound. A solid foundation in any disclipline is key for success and self-efficacy.

Exclusive to FitnessFoundry:

Shan Total Training is specifically for building a solid workout foundation .. Ideal for all sports and martial arts,overcoming plateaus, outdoor activities, weight loss, body sculpting and overall health. Our ultimate goal will be self-efficacy.

Shan Total Training roots are in biomechanics, science,kinesiology, physics, internal eastern arts,pilates, yoga, body weight exercise, injury prevention,proven weight training principles and meditation. The progression is conducive to neuromuscular activation and functional training.

Since it draws from discliplines that promotes mind body connection- the benefits are mental, physical and for some spiritual.

Some of the benefits are elevated metabolism, improved VO2 max, muscle flexibility and strength gain,increase bone density,stronger joints, improved circulation, body fat reduction, postural alignment to name a few. Achieve more with Shan Total Training Programs.

Self-efficacy:

Direct understanding of the benefits from correct strength and conditioning training progression. Deepening our motivation, improves confidence and accept lifestyle change.

Yoga: Incorporating poses to deepen and enhance breathing, posture,excellent whole body stabilizer. Strengthen joints , introduces balance and brings awareness from our sole to the crown of our head.

VO2 Max: Maximum amount of oxygen the body consumes and utlilize during an all out effort to exhaustion.

Resting Metabolic Rate (RMR): The RMR assessment estimates the number of calories required for daily living and how many calories should be eaten each day. This information would be used to create a nutrition plan. In combination with a strength and conditioning program you will be able to maximize your body fat reduction or lean muscle gain efforts.

Important notes- RMR will decrease with the loss of lean muscle and increase with an increase of lean muscle mass. Decreasing caloric intake alone (fad, poor diets etc) will not increase your RMR . Avoid the cycle of regaining body fat by implementing a complete training program.

Right Breathing: Correct breathing helps you to direct your energy to your center of gravity (Core) and out to your extremities. Brings awareness to our diaphragm, lower ribs, and lower back. Reveals the unnecessary tension in our muscles and allows fluidity.

SMR Foam Roller: Self Myofascia Release -Myo refers to muscle, fascia to the tissue that surrounds the muscle fibers. By putting pressure on tender areas along the muscle tissue, the golgi tendon organs help trigger the relaxation of the muscle spindles, helping to dissipate the adhesions, increase blood flow, and enhance overall movement

Planes:

Sagittal Plane- divides the body into right and left portions. e.g. bicep curls, tricep kickbacks

Horizontal Plane- divides the body into upper and lower portions. e.g. horizontal seat rows, chest press

Frontal Plane- divides the body into front and back. e.g. lateral shoulder raises, side leg lifts.

Carbohydrates - the body's main source of energy. Limit simple carbs and eat more complex carbohydrates. Daily caloric intake range 55%-60% <4 calories per gram>

Protein - essential for building and repairing muscle tissue.

Daily caloric intake range 10%-12% <4 calories per gram>

Fats - our body uses it for energy and insulation. Limit saturated fats to less than 30% and unsaturated fats to less than 10% of Daily caloric intake <9 calories per gram>

Fiber - lowers cholesterol- promotes healthy elimination, consume both insoluble and soluble fiber. Daily intake range 20-30 grams.

Vitamins- catalyze body's chemical reaction

Minerals- regulates body process

Water- regulates body temperature, best liquid for hydration.

Concentric: An isotonic muscle contraction, where a muscle contracts or shortens.

Eccentric: Muscle lengthens while maintaining tension.

Isometric: Muscular contraction where muscle maintains a constant length and joints do not move. These exercises are usually performed against a wall or other immovable object

Interval Training: Alternating between brief periods of lower and higher intensity levels during a workout; a method used to maximize cardiovascular endurance and promote BMR and body fat reduction.

Stabilization: Focus on muscles that assist in the performance of an exercise by steadying the joint or limb being moved, but not increasing the force being applied.

Compound Multi-Joint: Using more muscle groups per exercise, stimulating growth throughout the entire body --due to the release of anabolic (muscle-building) testosterone and growth hormone.

Joint action: Actions of the individual joints which are involved in movement.

Stability ball: A rubber ball that uses balance as a strength training or flexibility tool. The ball is usually about 22 - 34 inches in diameter.

Functional Training: Exercises that simulates activities performed in daily life.

Neuromuscular Activation: Stimulate muscular hypertrophy and increase neural drive to the muscle fibers. These exercises assists in reprogamming the brain -nerves-muscle connection- in activating muscles automatically.

Hypertrophy: Increase in size of muscle fiber.

Cable Training: Training with an exercise machine in which the lifter pulls on a handle attached to a cable.

E.P.O.C: Excess Post Oxygen Consumption: After cardiovascular exercise or weight training, the body continues to need oxygen at a higher rate than before the exercise began. This sustained oxygen consumption is known as excess postexercise oxygen consumption (EPOC). Originally referred to as an oxygen debt.

Anaerobic Threshold: The point at which you begin working your muscles without oxygen, from an aerobic level, believed to be at about 87% of your Maximum Heart Rate.

Dynamic: Dynamic exercise combines joints and muscles continuous movements. Blood circulation, strength, and endurance are improved by these continuous movements.

Target Heart Rate: Optimal heart range zone for cardiovascular fitness, generally considered to be 50-80% of your maximum heart rate.

Tai Chi Chuan: Tai Chi Chuan is one of many systems of Chinese Martial art. This system consists of solo forms, a number of weapon sets, many push hand exercises, and a two person set. Its major characteristics are slow, relax, continue and balance. Visit Gin Soon Tai Chi Chuan Club Federation for more details http://www.gstaichi.org/