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  • Fitness Terminology

    Before you start an exercise program, consult your therapist and physician.

    We would like to introduce you to some common fitness terms that will hopefully improve your knowledge of and interest in physical fitness.

    Fitness - sound physically and mentally; AKA healthy

    Repetitions (commonly called "reps") - the number of times one repeats a movement. For example, if you lift a weight with your arm 10 times, you have performed 10 repetitions.

    Set(s) - a discrete number of repetitions. For example, if you lift a weight 10 times, rest, and lift the weight 10 times again, you have performed "two sets" of 10 repetitions.

    Muscle - the contractile unit responsible for moving your bones.

    Tendon - the non-contractile unit that transmits the force of the muscle to the bone. Tendons connect muscles to bones.

    Ligament - the soft tissues that hold two or more bones together.

    Cartilage - connective tissue that covers the ends of bones and acts as a cushion to absorb shock and a smooth surface to decrease friction between two or more bones in a moving joint.

    Aerobic Exercise - The American College of Sports Medicine (ACSM) defines aerobic exercise as "any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature." Aerobic means in the presence of oxygen. In other words, your body is burning its fuel (glucose) in the presence of oxygen. It is performed at less than 85% of your maximum heart rate. An aerobically fit individual can work longer, more vigorously and achieve a quicker recovery at the end of the aerobic session. Jogging, cycling, swimming, aerobics classes, and rowing are examples of aerobic exercise.

    Anaerobic Exercise - working at higher than 85% of your maximum heart rate. It involves short bursts of exertion followed by periods of rest. Anaerobic means in the absence of oxygen. In other words, it is the burning of glucose, by the body, without the use of oxygen. Weight training and sprinting are examples of anaerobic exercise.

    Plyometrics - Exercises characterized by the application of a quick muscle stretch followed by rapid muscle shortening enabling muscle(s) to achieve maximal rates of force development. They are intended to improve reactive/explosive muscle performance.

    Circuit Training - selected weight-training exercises performed one after another in an exercise sequence, usually using lighter weights and short periods of rest.

    Flexibility - the total range of motion in a joint or joints.

    Strength - a muscle(s) ability to generate force. It is usually measured with a one repetition maximum.

    Resistance Training - the use of external force to build up the body's ability to exert muscular force. AKA - weight or strength training.

    Endurance - the ability of muscle(s) to contract repeatedly and resist fatigue.

    Core Strength - a multi-joint exercise, involving larger muscle groups such as the chest, back, hip/thigh, and shoulder muscles. Core exercises should receive priority because of their direct application to a sport.

    Cross Training - the use of more than one type of exercise to achieve your training goals.

    Periodization - according to the American College of Sports Medicine, periodized training is planned variation in the total amount of exercise performed in a given period of time (intensity and volume of exercise). All periodization terminology describes either a certain type of training, a certain portion of a training cycle, or a certain length of time within a training cycle.

    Proprioception - the body's ability to sense where it is in space. For example, close your eyes and touch your nose. How were you able to move your finger to your nose without seeing it? Your body uses its sensory system in the joints and muscles to know where it is going. Balance and coordination both depend on your body's proprioceptive skills.

    Pilates - a series of non-impact exercises designed by Joseph Pilates to develop strength, flexibility, and balance.

    Bosu Ball - an exercise ball that's been cut in half with a platform on the bottom.

    Exercise Ball - a large rubber ball 55 to 85+ centimeters in diameter used for strength, balance, and flexibility exercise. AKA therapy ball or Swiss ball.

    Medicine Ball - weight balls (4-12 inches in diameter) used for resistance or plyometric training.

    Dumbbell - Weights used for exercising consisting of a handle with either detachable metal plates or fixed weights at each end.

    Barbell - Weight used for exercise, consisting of a rigid handle 5-7 feet long, with detachable metal plate that slide on and off the ends.

    Maximum Heart Rate - the fastest your heart can beat. It is found by taking 220 and subtracting your age. (Max HR = 220 – age)

    Target Heart Rate - your target heart rate is a range you exercise in and should be 60-85% of your maximum heart rate. - (220 – age) x 60% = bottom end of Target Heart Range - (220 – age) x 85% = top end of Target Heart Range - Exercise is considered aerobic if performed within this range.

    Warm Up - a five to eight minute period of gradual exercise (involving the larger muscles of the body) to increase circulation and decrease joint stiffness, in preparation for exercise of a greater intensity.

Disclaimer

The information in this medical library is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional healthcare advice or services. The information should not be considered complete or exhaustive and should not be used for diagnostic or treatment purposes without first consulting with your physical therapist, occupational therapist, physician or other healthcare provider. The owners of this website accept no responsibility for the misuse of information contained within this website.

Lona (6K)

Raul Lona, DPT, OCS, ATC

Dr. Raul Lona earned his Bachelor of Science degree and Certification as an Athletic Trainer from California State University, Fullerton in 1998. Raul received his Clinical Doctorate of Physical Therapy from the University of Southern California in 2001. He recently re-certified his Orthopedic Clinical Specialty in 2015 and is a member of the American Physical Therapy Association.

Dr. Lona has been published in subjects related to Lower Back Pain. As such, he specializes in treatment and differentiation of lumbar and hip disorders. In addition, Dr. Lona enjoys treating patients with ankle and foot disorders. Dr. Lona recently completed clinical training in Pain Science as it relates to rehabilitation and has become passionate about helping patients understand and manage their pain.

Most recently Dr. Lona earned his level 1 certification with Titleist Performance Institute (TPI). Improper alignment and movements predispose many patients and golfers to injury. Raul will use this certification to better help golfers avoid and more quickly recover from injury.

When not treating patients, Raul values his time with his wife and 3 kids. Raul is involved in coaching his kids' sports teams, including soccer and baseball. Raul regularly practices yoga and is passionate about fitness and health.

Edwards (5K)

Mariko Edwards, MPT, OCS

Mariko Edwards received her Master's degree in Physical Therapy from Mount Saint Mary's College in 2000. Also in that year, she started working for Rebecca Schraven (the founder of M3 Physical Therapy) where she flourished in the orthopedic rehabilitation setting. In her time with WLPT, she has developed collaborative relationships with referring physicians and other healthcare providers in order to ensure optimal patient care.

Mariko is a board-certified orthopedic clinical specialist, a certified Pilates instructor and a certified Kinesio Taping practitioner. Her expertise in these various methods has contributed to her ability to provide successful patient outcomes for a variety of conditions. With knowledge, compassion, skill and a sense of humor, Mariko continues to guide her patients on the road to recovery.

Mariko participated in and enjoyed sports and athletics throughout her life, from team sports such as softball to individual training in Pilates. Since becoming certified in Pilates in 2005 she has utilized this method is not only rehabilitating her patients but also as a student herself. She believes Pilates is the perfect form of exercise for patients of all abilities and fitness levels. She particularly enjoys training and conditioning prenatal and postnatal women.

Mariko is a wife and a mother of two amazing daughters who contribute to her ability to teach with patience and understanding. Her hobbies include supporting her favorite teams, the Lakers, Dodgers and Chargers and nurturing her knowledge of all things pop culture.

Hisamune (5K)

Chris Hisamune, PT

Chris Hisamune graduated from California State University, Northridge in 1983. He has 30 years of experience helping people achieve their goal of feeling and moving better, with 10 of those years dedicated at M3 Physical Therapy. He accomplishes those goals primarily through manual orthopedic skills. He specializes in alignment and postural dysfunctions. Chris's clinical interests include training for better body use through movement training and prevention of disorders associated with Osteoporosis.

Cindy Choi, PT, DPT

Cindy Choi, PT, DPT

Dr. Cindy Choi graduated from University of San Francisco with a Bachelor of Science degree in Biology and received her Doctorate in Physical Therapy from USC Division of Biokinesiology and Physical Therapy. She has been practicing in orthopedics treating patients across the lifespan and is working towards becoming a women’s health clinical specialist. She is currently training in a pelvic health and wellness program is very passionate about helping those with pelvic floor disorders as well as other orthopedic and neurological conditions. She is also looking to expand and build upon her skill set to providing rehabilitation to the neurological and orthopedic population of all ages utilizing strength conditioning, yoga, pilates, and postural restoration methods.

Dr. Choi is a wife and mother of two and enjoys traveling, hiking, cooking, and enjoys spending time with her family, friends, and most especially her two children.

Munesha Lona

Munesha Lona, PT, DPT, PCS

Munesha obtained her Doctorate in Physical Therapy from the University of Southern California in 2001. Her passion for treating pediatric patients extends across a multitude of treatment settings, including inpatient, rehab, and medical units within a school setting. She earned her Pediatric clinical specialty in 2007. Munesha enjoys exercising, traveling, and spending time with her husband and three kids.

Kristina Bond

Kristina Bond, PT, DPT

Kristina Bond earned her Bachelor of Science degree in Biology from California Baptist University in 2014. She then went on to receive her Doctorate of Physical Therapy degree from the University of Alabama at Birmingham in 2017. During her time in Alabama, Kristina completed clinical rotations in a variety of settings including inpatient, outpatient orthopedics, and pediatrics. She also worked with the research department at Lakeshore Foundation, a paralympic training center. Kristina has been published in subjects related to telehealth for patients with Parkinson Disease, and involved in the research of adaptive fitness for people with disabilities.

In her spare time Kristina enjoys spending time with her husband and son, hiking, playing sports on the beach, ice skating, and traveling. She is passionate about promoting health and fitness in the community, and helping people of all ages to reach their goals.

Mariedet Leano

Mariedet Leano
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Stephanie Martinez

Stephanie Martinez
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Joshua Jackson

Joshua Jackson
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Scott Fleming
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Bayron Garcia

Bayron Garcia
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Alexis Mendez

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Monica Kirste

Monica Kirste
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Alexis Gayton

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Bret Papas
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Diane Glezerman
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Rick Feldman

Rick Feldman
Yoga Instructor and Private Trainer