Glossary

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Saturated Fats (a fatty acid) are found primarily in animal products, including whole milk, cheeses and fatty meats, but also in vegetable oils, such as coconut, palm and palm kernel oils. Higher amounts of these fats are associated with a high risk of heart disease and obesity.

Set
A count of repetitions grouped in various exercise programs. Combinations of sets and repetitions are used to design effective exercise programs for specific goals.

Sprain
Occurs when a joint is forced into an angle or position that is abnormal or beyond its limits and causes injury to the ligaments, articular capsule and synovial membrane. Classified as follows:

Grade 1: Some pain with minimum loss of function, mild point tenderness with little or no swelling, and tests with no abnormal motion.

Grade 2: Pain with moderate loss of function, swelling and sometimes slight to moderate instability.

Grade 3: Extreme pain with major loss of function, severe instability, tenderness and swelling. Includes subluxations that occur and reduce spontaneously.

Medial Collateral Ligament (MCL) Sprains are classified as follows:

First Degree: Stretch of the ligament or tearing of a few ligament fibers. Minor stiffness of the knee joint with tenderness to the inner side. Full strength, stability and range of motion. Minimal swelling.

Second Degree: A tear of a significant amount of the ligament. Moderate to severe joint stiffness occurs with inability to straighten affected knee and there is usually an inability to place the heel on the ground with body weight applied. Slight swelling, but swelling may be sign of additional injury to other nearby structures, such as the meniscus or the anterior cruciate ligament.

Third Degree: Complete rupture of the ligament, often with definite, immediate pain. Loss of stability on the inner side of the knee, which may include the feeling of the knee collapsing. Minimal to moderate swelling. Pain and point tenderness on the inside of the knee.

Strain
A stretch, tear or rip in muscle, fascia or muscle tendons. Classified as follows:

Grade 1: Local pain that increases with muscle tension, including a minimal loss of strength.

Grade 2: More severe symptoms with definite impaired muscle function.

Grade 3: Severest symptoms with loss of muscle function and commonly a palpable defect in the muscle.

Subluxation
A partial dislocation with incomplete separation of articulating bones.

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