# Glossary

## Body Fat Percentage:

The percentage of your overall body weight that is composed of fat cells. Body fat percentage can be reduced by either losing weight from fat mass, while maintaining lean mass, or maintaining fat mass while increasing lean mass.

## Metabolic Rate:

Metabolic Rate measures the number of calories your body burns for basic functions and movement, based on factors like weight, age, gender, and height. A higher metabolic rate helps prevent weight gain and supports weight loss by ensuring you burn enough calories. Tracking metabolic rate is key for managing weight and preventing conditions linked to metabolic dysfunction. Positive influences include resistance exercise, proper sleep, and adequate protein, while negative factors include extreme dieting, yo-yo dieting, and excessive cardio. Improving it involves resistance training and optimal nutrition.

## Fuel Source:

Fat-burning efficiency measures your cells' ability to use fat as fuel, reflecting mitochondrial and cellular health. It indicates how well your body balances fat and carbohydrate usage to support energy needs, assessed by analyzing oxygen and carbon dioxide in your breath. High fat-burning efficiency suggests strong metabolic and mitochondrial function, linked to better weight management and longevity.

To improve fat-burning efficiency, focus on Zone 2 endurance training and potentially intermittent fasting to enhance oxygen absorption and cellular function. Zone 5 interval training will also help improve fat burning mitochondrial density and capillarization. Factors that reduce fat burning ability include diets high in processed foods, alcohol, and large meals before bed. Conditions related to metabolic stress also hinder fat burning abilities.

## NEAT (Non-Exercise Activity Thermogenesis)

refers to the energy expended for all activities that are not deliberate exercise or structured physical activity. This includes daily movements such as walking, fidgeting, standing, cleaning, typing, and even simple tasks like cooking or shopping. NEAT contributes significantly to the total caloric expenditure and plays a key role in maintaining body weight and overall energy balance. It varies widely among individuals, depending on lifestyle, occupation, and habits.

## Spirometry:

Spirometry is a diagnostic device used to provide objective measurements of lung volumes and capacities. Lung function is crucial for oxygen delivery during physical activity, and comparing spirometry results to expected values can highlight any potential limitations to performance.

"From a Performance standpoint, it is essential in making informed training recommendations related to respiratory health to optimize endurance performance and metabolic health."

- FEV1: Forced Expiratory Volume - the total amount of air expelled in the first second.
- FVC: Forced Vital Capacity - the maximum amount of air exhaled in one breath after a maximum inhalation
- FEV1/FVC: Calculated ratio used in the diagnosis of obstructive & restrictive lung disease.

By comparing these measurements to expected values based on age, gender, height and ethnicity, healthcare professionals can diagnose a range of lung conditions such as asthma, COPD, restrictive lung diseases, and more.

## VO2 max:

VO2 Max, or maximal oxygen consumption serves as a valuable indicator of overall fitness, cardiovascular health, and endurance capacity. VO2 max reflects the efficiency of your heart lung system in pumping oxygen-rich blood to working muscles. A higher VO2 max indicates a stronger cardiovascular system, which is associated with a reduced risk of heart disease and other cardiovascular issues.

Understanding and training to increase your VO2 max can contribute to enhanced physical performance, longevity and well-being.