Ski & Fitness Glossary

View All

A

Abdominals or "abs"
The collective name for the muscles on the front of the torso, below the chest. Swimming, rowing and Nordic skiing work these muscles.

Abductors
Muscles of the hip that pull your legs apart. Gluteus medius and minimus pull your legs outward. Inline skating, skiing and dance work these muscles.

Activity Primers
Activity Primers are active warm-up exercises that take the place of traditional stretching prior to activity. The term "Activity Primers" literally means movements designed to prime the body for activity. Instead of waiting for an injury and the need to rehabilitate, FitSkiing has developed a series of “activity primers” to prehabiitate those areas that are most at risk. Prehabiltation focuses on frequently injured areas such as the shoulder, knees and mid and lower back.

Adaptive Skiing
Adaptive skiing enables skiers with disabilities to participate in alpine skiing by using special equipment.

Adductors
Muscles of the inner thigh that pull your legs together. They attach the pelvis and the femur (or thigh bone). You use these muscles when inline skating, skate skiing or swimming the breaststroke.

Aerobic
Literally, "with oxygen." Aerobic exercise is the body's process of producing energy with oxygen in the bloodstream. Byproducts are carbon dioxide and water (breathing and perspiration). It's great for burning fat and strengthening your heart and lungs.

Alpine skiing
The term used to distinguish downhill from Nordic skiing, and includes the disciplines of Alpine ski-touring, downhill racing, freestyle, giant slalom, special slalom, and recreational skiing (on or off prepared pistes). Alpine skis have bindings that fix both the toe and the heel to the ski.

Anaerobic
Literally, "without oxygen." In anaerobic exercise, energy is produced without oxygen, usually because the exercise intensity is such that the heart and lungs can't get enough oxygen to the muscles. Anaerobic exercise creates a byproduct called lactate, which builds up in the muscles and causes soreness and fatigue.

Angulation
A body position used to maintain balance whilst edging and skiing downhill, by pushing the knees and hips up into the slope, and tilting the head and upper body to lean out.

Animal skating
See diagonal skating.

Anticipation
A twisting, or pre-rotation of the upper torso into the direction of the intended turn. The movement creates tension of the body, which aids turning of the skis at the start of the turn. Followed with counter-rotation.

Antioxidants
Substances such as Vitamins A, C and E and minerals such as copper, magnesium and zinc. Believed to destroy free radicals, which some scientists think may not only accelerate aging but also contribute to the formation of cancers and cataracts.

Après-Ski
Après-Ski refers to the end of the day when the mountain has closed and the restaurants and bars are open for socializing.

Asana
The term for any of the many poses done in yoga.

Avalanche
Something that will kill you unless you are careful. With the introduction to shorter skis allowing easier off-piste skiing, and the forecast for heavier snowfalls as the world warms up, the danger of avalanches cannot be over stressed. Anyone who skis off-piste should only do so if they know about the avalanche risks at any given time in the area they are skiing in, or is going with someone who does. A public notice stating that the overall avalanche risk in the resort is low does not mean that a particular area is safe and checks should always be made if in doubt.

B

Balling up
A condition of the skis when snow adheres to the running surface, and thus prevents efficient glide.

Ballistic stretching
A kind of stretching that advocates bouncing to increase the amount of stretch. This is no longer recommended as it has been found to cause muscle tears and soreness.

Banking
Leaning the body into the centre of the radius of the turn to maintain edging and counteract centrifugal force, as you would when riding a bicycle.

Barbell
Weights attached to a long bar which requires both hands to pick up.

Base
The base is the average amount of snow that is on a ski trail, typically measured in inches.

Base wax
A preparatory wax applied to the base surfaces of skis to allow klisters, grip and glide waxes to take firmer hold. 'Grundvalla' is the Swedish word for this substance.

Basic stance
A position in which you might stand when about to receive a serve in tennis or squash, or when about to catch a heavy ball - with the knees flexed forward and head over the balls of your feet, and hands reaching forward slightly.

Basket
The decoration attached to the end of a pole, used to prevent the tip from going too far into the snow when pushing against it.

Biathlon
Competitive cross-country track-racing combined with target shooting with a rifle

Bicep
The muscle running along the inside of the upper arm, which bends your arm at the elbow. Paddling a canoe (and a kayak, to some degree) exercises your biceps.

Bicycle bumps
A series of offset bumps artificially formed in two set parallel tracks, to emulate bicycle pedaling with the legs.

Binder wax
A blend of synthetic resin and rubber compounds used to bind grip waxes to the ski surface, especially used to improve the adhesion of the wax to the ski.

Bindings
Bindings attach your boots to your skis. They are set to skier classification, height, and weight and should only be set by a certified technician.

Biomechanics
The study of the mechanics of muscular activity.

Black Diamond
Black Diamonds are the color and symbol used to mark advanced ski trails. Black Diamond ski trails are often difficult to ski and have advanced terrain.

Blackout Day
A blackout day is a day when, while using a season pass, your season pass is not valid and you must purchase a normal lift ticket if you wish to ski that day.

Blue Square
Blue squares are the color and symbol used to mark intermediate ski trails.

Board-lasted
Shoe construction featuring a piece of stiff fiberboard glued to the upper and then to the mid- and outsole. These shoes offer a lot of stability and motion control, appropriate for the over-pronater. Learn how to choose running shoes.

Body fat
The percentage of your body mass that is not composed of lean muscle, water, bones or vital organs.

Buffer wax
A colder grip wax applied over a warmer grip wax, or klister, to prevent the skis from balling up, and yet retain grip.

Bunny Slope
The bunny slope is a ski area with a gentle slope where beginner skiers are taught to ski.

Burnout
State of being bored or tired with exercise, frequently the result of overtraining or unvaried workouts. Cross-training and rest are good remedies for burnout.

C

Cadence
The beat, time or measure of rhythmic motion or activity such as pedaling a bicycle. Your cadence is the speed of your pedaling.

Camber
The curve built into the main body of a ski to allow an even distribution of the skier's mass over the whole ski in contact with the snow. A soft-cambered ski will exhibit an even distribution, whilst a stiffer or harder-cambered ski is constructed so that the mid-section (or wax pocket) of the ski is held above the surface of the snow except when it is being heavily weighted (as occurs when kicking).

Camel walk
American term for pass gang.

Cardiovascular
Relating to or involving the heart and blood vessels.

Carving
A method of turning at high speed with minimal skidding of the skis, and determined by edging, plus the side-cut and camber of any given ski.

Catching Air
Catching air is going fast enough to have both lift skis off the snow after skiing over a bump.

Catching an Edge
Catching an edge is a fall or near-fall where the edge of your ski digs into the snow, usually catching a groove made by the ski of another skier.

Centrifugal force
The force produced when a body rotates around the centre of its orbit. A skier will notice this when turning, in the form of an outward force away from the centre of the radius of the turn.

Centripetal force
The opposing force to that of the centrifugal force. This must be applied by the skier to maintain balance and counteract centrifugal force when turning.

Chair Lift
A chair lift is a mechanized, cable-suspended, aerial chair device used to carry skiers up a mountain slope.

Christiania
The original term for a christie, or a turn in which the skis skid for all or part of the turn. Christiania (now Oslo) was the place in which this term originated.

Citizen racing
Recreational ski races (often large), generally over 10-80 kilometer distance, and with a mass start.

Classical skiing
Track skiing without skating, as was more often and generally performed prior to the rise in popularity of snow-skating.

Complex carbohydrates
Starches, such as grains, breads, rice, pasta, vegetables and beans. They get their name from their complex, chainlike structure. During digestion, starches are typically broken down into sugars and used by the body for energy. Complex carbohydrates offer you more sustained energy levels than simple carbohydrates.

Compression
flexing of the legs to absorb bumps, and also to start turns over moguls. The French often call this term 'avalement'.

Converging
When the ski tips are closer together than the tails - as in a snowplough, or when stem turning. See also diverging.

CoolMax
DuPont CoolMax is a high-performance polyester. It uses DuPont's proprietary Dacron fibers to move sweat away from the body to the outer layer of the fabric, where it can evaporate quickly. Learn how to choose fitness clothing.

Cool-down
Slowing down at the end of a workout to allow your body temperature and heart rate to decrease gradually.

Cornice
An overhanging lip or ridge of snow.

Counter-rotation
Rotating the body one-way, and the legs the opposite. When turning, the legs turn into the turn, whilst the body turns outward, creating the effect.

Creatinine
A proteinlike substance manufactured by your muscles (but also found in some meats) that has been found to increase athletic performance and delay fatigue. Gives the muscles strength and a greater ability to do high-intensity exercise such as sprinting. Also helps buffer the lactic acid that accumulates during high-intensity exercise.

Cross-country skiing
A term generally used in most of the world to describe only the track-skiing aspects of Nordic skiing, although sometimes used in Australia and elsewhere to include off-track skiing, XCD, and ski touring.

Cross-training
Mixing different activities into your regular workout routine to avoid overuse injuries and to prevent boredom. Cycling, running and swimming are 3 common activities used to cross-train different muscle groups.

Crud
Difficult snow conditions - often crusty or icy on top, with soft mush underneath.

Curved last
Shoe construction with a curved sole. This shape provides cushioning and promotes inward motion. Good for feet with rigid, high arches that underpronate. Learn how to choose running shoes.

D
Dehydration
The abnormal depletion of body fluids, easily detected by dark, concentrated urine. Prevented by drinking water or sports drinks before, during and after exercise. When you are fully hydrated, urine is plentiful, pale and odorless.

Deltoids or "delts"
The triangular, 3-part muscles that wrap around the tops of the shoulders. They allow you to raise your arms forward, backward and out to the sides, and also rotate them inward and outward. Rowing, rock climbing and swimming work the deltoids.

Diagonal sideslipping
Skidding sideways on skis down a hill, at an angle to the fall line, but not directly down it.

Diagonal side-stepping
Climbing up a hill, at an angle to the fall line, but not directly up it - sometimes used in conjunction with diagonal stride for ease of movement.

Diagonal skating
Also known as diagonal V-skating, or single-pole skating, or herringbone skating, this is skating with a diagonal stride style of movement, except that the legs skate instead of stride along the direction of travel (arms work as per normal striding).

Diagonal
Striding in which the skier's opposite arm and leg move simultaneously, as when walking on foot. Each stride achieves a gliding phase when executed efficiently.

Direct descent
Skiing directly down the fall line with skis parallel.

Direct method
A contemporary alternative to the Fan method of learning ski turning, whereby the skier skis directly down the fall-line, and on each successive run begins to make a greater deviation (in both directions, forming an 'S' pattern on the snow) away from the fall-line, but with the same number of turns.

Diverging
When the tails are closer together than the tips, as when herringboning, scissor turning, or skating. See also converging.

Double Black Diamond
Double Black Diamonds are used to mark very advanced ski trails that are difficult to ski and have expert terrain.

Double camber
A ski with a stiffer mid-section than tips and tails. See camber.

Double-pole kick
A perhaps ambiguous term to describe stride double-poling.

Double-pole stride
Stride double-pole.

Double-poling
A method of propulsion by planting both poles into the snow, with skis parallel, and using the upper body and arms to lever oneself forwards.

Double-skate double-pole
See two skating.

Double-stride double-poling
Simply two strides prior to a double pole action, instead the more usual single stride.

Down-neighing
Sinking down (by compressing the legs) to neigh the skis prior to turning. A more advanced technique than up-unweighting, and not always easily done on stiffer-cambered skis.

Downhill skating
See free skating

Downhill skiing
Able to be performed by both Alpine and Nordic skiers, and therefore not to be confused with Alpine skiing, although often is - mostly by Alpine skiers.

Downhill traversing
Descending a slope diagonally, at an angle to the fall-line, not to be confused with traversing or uphill traversing.

Downhill turning
Making a downhill turn towards the fall-line, and thus increasing the angle of descent, and the speed.

Dumbbell
Weights attached to a short bar that can be held in one hand. (Often used in pairs.)

E

Edge-set
Tilting the skis quickly onto their uphill edges whilst across the fall-line, to produce a sudden braking action. Often used to create a platform from which the skier can spring into the next turn.

Edging
Tilting one or both skis onto either edge, usually to prevent slipping.

Electrolytes
Minerals such as sodium, potassium, calcium and magnesium that act to keep your nerves firing and muscles moving, especially during exercise. They are lost through sweating and can be replaced by drinking sports/energy drinks.

Energy Efficiency Training (EET)
Energy Efficiency Training (EET) is not "cardio" or "aerobics" or work. EET is the science of using proper amounts of work and rest to develop the specific pathways used in different snow sports. The idea behind EET is that it is more than just "cardio." Cardio refers to the heart, and although the heart is obviously part of improving sport performance, the development of the proper energy system is the key. Development should not only take place in the heart, but also in the muscles at a cellular level. The term EET is used specifically to tell the skier or reader that the focus is on developing efficient energy sources so muscles used in snow sports can function at their peak.

Endorphins
Any of a group of proteins with potent analgesic properties that occur naturally in the brain. These are the brain chemicals that contribute to the "runner's high" or good feelings during and after exercise.

Extension
The opposite of compression, usually refers to straightening of the body, arms or legs.

External obliques
Muscles running diagonally downward and inward from the lower ribs to the pelvis that allows you to bend forward and twist at the waist. These lie on top of the internal obliques. The kayaking stroke uses these muscles much more than the arms!

Express chair
High speed chair lift

F

F.I.S.
The Fédération Internationale de Ski, (International Ski Federation) and the ruling body of international ski competition.

Fall Line
The line a snow-ball would take down a given slope - the steepest, shortest, and fastest line down any given slope.

Fan method
A more traditional method of teaching downhill turning techniques whereby the student gradually decreases their angle of approach to the fall-line with each successive attempt to produce a single turn.

Fartlek
Swedish for "speed play," a type of loosely structured interval training for runners, cyclists, and in-line skaters. It combines high-intensity segments with your regular training pace in order to build strength and speed.

Finnish step
See half skating.

Five phase
A transition from diagonal stride to a double-pole variant, this technique is achieved by resting both arms in front of the body (as in four phase), and then either double poling from this position and bringing the feet together (faster), or first striding onto one foot and then double poling and bringing the feet together.

Flat ski
A ski held parallel to the surface of the snow, with neither edge closer than the other.

Flexed
More instructor jargon for 'bent'...

Flexibility
The range of motion around a joint. This can be increased with stretching and yoga.

Flexion
Opposite of extension. Movement resulting in the bending of a leg joint.

Flow line
The line water would follow if poured down the slope.

Four phase
Also known as double-arm resting; whilst diagonal striding, the skier rests both arms in front of the body, rather than planting both poles sequentially for two push-offs.

Free weights
Weights not attached to a machine nor driven by cables or chains. Barbells and dumbbells are examples of free weights.

Freestyle
Dancing on skis. Highly recommended for improving balance and confidence. Practicing freestyle moves increases the chance of recovery in sticky situations elsewhere.

Free skating
Also known as tuck skating, or downhill skating, or speed skating, this is skating (mostly downhill, and on the flat - rarely uphill) without the use of poles, and sometimes in a tuck. The more exotic arm movements seen in the mid-1980's (such as kombi skating) are less favored these days.

G

Garlands
A combination of side-slipping and traversing, used as a practice exercise, often used by Alpine ski instructors.

Geländesprung
A German word meaning terrain-jump generally performed with a push off both poles.

Glide waxes
A paraffin wax applied to the running surface of the skis to enhance glide. See also skating wax.

Glacier Skiing
Glacier skiing is downhill skiing or cross-country skiing in glaciers. Most glacier skiing is done in the summer, when mountains in the northern hemisphere are closed.

Glade Skiing
Glade skiing is skiing back and forth through trees.

Glucose
A sugar, the usual form in which carbohydrates are assimilated by the body.

Gluteus maximus, medius and minimus or "glutes"
The 3 muscles of the buttocks and hips that extend your thighs forward and to the side (abduction) and rotate your legs at the hips. Walking, running and climbing all work the gluteus maximus. Side movements such as skating or dance work the abductors.

Glycogen
The form carbohydrates take when stored in the muscles.

Goggles
Goggles are tight–fitting glasses that are used to protect the eyes from snow, wind, and glare.

Gondola
A gondola is an enclosed structure suspended from a cable that transports skiers up the mountain.

Grip waxes
A tacky, petroleum-based wax, normally sold in small aluminum tubs, used for grip on fresh snow. Also known as hard waxes.

H

Half plough
When descending, allowing one ski to remain pointing in the direction of travel, whilst the other is skidded out at the tail and partly pressured to slow the skier down.

Half skating
Also known as the track skating, or marathon skating, or Koch skating, or single-leg skating, or one-leg skating, or Finnstep, or Finnish step, or Siitonen step, this technique is generally used in tracks, with one ski pushing (skating) whilst the other gliding ski remains in the track, or sliding in the direction of travel.

Hamstrings
The group of 3 muscles on the back of your thighs that runs from the lower part of the pelvis to just below the knees. They allow you to bend your knees and straighten your legs at the hips. Climbing, hiking uphill, running and cycling all work the hamstrings.

Heli-Skiing
Heli-Skiing is off-trail; downhill skiing that is reached by a helicopter.

Herringbone skating
See diagonal skating.

Herringbone
Climbing A method of ascending by alternately lifting one ski and placing it ahead of the other, and placing them in a divergent position to each other on the snow.

Hit
Ridge in the snow for jumping- how you 'get air' in snowboarding

Hockey stops
See swing to the hill.

I

I.S.I.A.
The International Ski Instructors Association, an organization that represents ski instructors from over 36 skiing nations.

I.S.P.O.
Internationale Sportartikelmesse (International Sports Equipment show), held in Munich every year, and regarded as the world-wide trendsetter for ski equipment and clothing.

Inclination
Of the body as a whole relative to the snow.

Initiation
Silly instructor's jargon for 'start', such as in 'initiation of a turn'.

Internal obliques
Muscles that run upward and inward from the hip bones to the lower ribs, allowing you to rotate and bend at the waist. These are located underneath the external obliques. These muscles are used when you paddle a kayak.

Interski
An international ski instructor’s conference (Alpine & Nordic) held every four years and organized in conjunction with the International Ski Instructors Association (ISIA).

Intervals
Speed workouts, usually run on a track, with distances and target paces decided before you run. They typically consist of relatively short sprints of 220 yards to 1 mile interspersed with rest periods of slower running.

Isometrics
Exercise or a system of exercises in which opposing muscles are so contracted that there is little shortening but great increase in tone of muscle fibers involved.

J

Jet turning
Parallel turning with both feet pushing out to unweight the ski tips, used most often over moguls.

Jump turning
A method of turning by jumping both skis into the air, thus allowing a quicker change of direction. The skis rarely glide or sideslip using this technique.

Jump-parallel turning
Performing a series of parallel turns with both skis leaving the snow surface completely, landing in the new direction. Used in difficult snow or on steep slopes.

Jump-telemark turning
Performing a series of telemark turns with both skis leaving the snow surface completely, landing in the new direction. Used in difficult snow or on steep slopes.

Jumping
See ski jumping, and ski flying.

K

Kick double-pole
An ambiguous term used to describe stride double-pole.

Kick turn
An about-face turn whilst stationary, by lifting one ski and reversing its direction, followed by the other ski.

Kickboard
Small foam board used for short sprints to develop leg power and speed when swimming. Held under the chest so that the arms are not involved in the swimming stroke.

Kilometer
Metric measurement used in athletic events. One K equals 0.62 miles. A 10K race is 6.2 miles, and a 5K is 3.1 miles.

Kinesiology
The study of the principles of mechanics and anatomy in relation to human movement.

Klister
A tacky, resinous ester mixture, normally sold in aluminum toothpaste-type tubes, used for grip on icy, refrozen or wet snow.

Klister wax
A very tacky grip wax, normally sold in small aluminum tubs, which is used for grip on fresh, but wet snow.

Kombi skating
A less-used variation of free skating, whereby the poles are pointed straight ahead, under the shoulders, with or without an arm swings.

L

Lactic acid (lactate)
A byproduct of anaerobic (or high-intensity) exercise that collects in the muscles and causes soreness, stiffness and fatigue.

Langlauf
A German word meaning 'long-running', used to describe ski racing.

Lateral Projection
Transferring weight from the downhill to the uphill ski while moving on a traverse

Lateral stepping
Stepping one ski out sideways and parallel from the other ski - often used when turning in slalom races.

Latissimus dorsi or "lats"
the pair of fan-shaped muscles across your middle and lower back that attach the arms to the spine. They work to pull your arms down and back, and give you good posture when they are toned. Rock climbing, swimming and rowing all use these muscles.

Ligament
A flexible, non-elastic tissue that connects bone to bone. For example, the anterior cruciate ligament (ACL) of the knee connects the kneecap to the femur (thigh) and the tibia (shin). Ligament injuries can be sprains or tears.

Lighted loipe
A set track with lights for night skiing, common in Scandinavia.

Lip
The acute angle at which the wall terminates.

Loipe
See set tracks.

Long-range waxes
See wide-range waxes.

M

Matching skis
When skis are brought parallel or facing in the same direction.

Marathon skating
See half skating.

Metamorphosis
The process of snowflake crystal degradation, usually caused by continual thawing and refreezing, altering the structure of the snow that has fallen.

Microfiber
Fabric of tightly woven polyester or nylon fibers that offers good resistance to wind and light rain, as well as breathability. Shells used for high-energy, outdoor workouts are frequently made of this lightweight fabric.

Moguls
From an Alpine dialect word 'mugel', referring to the mound formed in a piste by the repeated turning of skis that follow the same tracks, thus carving out ruts. Steeper slopes have more pronounced moguls.

N

N.C.I.S.
National Coach and Instructor Scheme, the organization that trains and certifies all Nordic ski instructors and coaches in Australia.

Natural Torsion
The ability of the thigh and abdominal muscles and ligaments to act like a twisted rubber band.

Negative ski base
A patterned non-wax ski base that has an impregnated pattern, below the level of the base. See positive ski base also.

Non-wax ski
A ski that, in most circumstances, needs no grip wax to enable forward or uphill movement. All skis are sold without wax, yet all benefit from having wax applied frequently.

Nordic combined
A cross-country skiing competition combining a 15 km race and a 70 m jump event.

Nordic skiing
This encompasses all forms of skiing involving 'free-heel' skiing, whereby the foot is only attached at the toe region to the ski. It includes biathlon, cross-country skiing, langlauf skiing, ski-orienteering, ski-racing (track racing), ski touring, telemarking, XCD skiing, and even bushwalking on skis.

Norm point
The point at which, in ski jumping, a skier's trajectory is almost equal to that of the slope, and thus a safe and smooth landing point.

Nutrition
The sum of the processes by which an animal or plant takes in and utilizes food substances.

O

Off-piste
Any non-pisted area of skiable, and also un-patrolled snow. See also piste.

Offset edges
Metal edges that are slightly protruding from the sidewall of a ski (but not the base) to allow for sharpening and tuning without damaging the sidewall.

Offset skating
Also known as uphill two-skating, or open-field skating, or offset V-skating, or V-1 off-timing, this is two skating with a staggered (offset) pole plant on one side.

One skating
Also known as symmetrical V—skating, or V-2 skating. This technique is a double-pole push with every skate (i.e. to the left and the right).

One-skate double-pole
See one skating.

Open turning
Parallel turning with a wide-track stance, as opposed to the traditional 'knees-and-ankles-bolted-together' stance.

Osteoporosis
A condition that affects especially older women and is characterized by decrease in bone mass with decreased density and enlargement of bone spaces producing porosity and fragility.

Outrigger Turning
Usually while in a low crouch on the inside ski, with the outside ski extended outwards and off the snow.

Overpronation
Excessive inward foot motion during running that can lead to injury. Learn how to choose running shoes.

Overturning
Skiing too far around in each turn so that the skier loses momentum, caused generally by over-rotation of the upper body, or insufficient counter-rotation.

P

Packed powder
Powder snow that has either settled under its own weight, or been compressed into a firm surface.

Padling/Paddling
The Scandinavian's preferred term for two skating.

Parallel turning
Turning with the skis remaining parallel throughout each turn.

Passgang
The opposite of diagonal stride, in which the arm and leg on one side swing backwards and forwards together.

Passive unweighting
An unweighting of the skis created by skiing over a bump or through a dip, and not by a skier's conscious body movement.

Pectorals or "pecs"
The 2 pairs of muscles in the chest that work to pull the upper arms toward or across the chest. The pectoralis major covers the chest from the top of the arm to the collarbone, down to the sternum and upper 6 ribs. The smaller pectoralis minor is located underneath, and runs from mid-chest to shoulder blade. Push-ups work the pecs!

Perceived exertion
The level of intensity you feel your body is exerting during exercise on a scale of 0 to 10. An unscientific way of staying within your target heart rate zone.

Piste
An area of either machine or skier packed snow, generally to be found at ski resorts. A groomed piste is solely machine-packed snow.

Pole-plant
The point at which the ski pole is driven into the snow, either as a trigger to aid turning, or as a method of propulsion.

Poles
When held in the hand, used to propel oneself along, or balance. See also stock.

Positive ski base
A patterned non-wax ski base that has a protruding pattern, above the level of the base. See also negative ski base .

Powder snow
Dry, freshly fallen snow that has not yet been compacted, by natural or other means. Deep powder requires different downhill skiing techniques if the skier wishes to remain above the snow surface.

Pre-rotation
Turning the body into the direction of the intended turn, to assist the skier's change in direction. See anticipation.

Pressure
Applied to one or both skis by the skier's body mass or muscle. See weighting.

Pronation
The natural inward motion of the foot after heel strike and before pushing off again with the ball of the foot. Overpronation is excessive inward motion and can lead to running injuries. Learn how to choose running shoes.

Pulk
A type of sled or toboggan most commonly found in Scandinavia used to tow children, or other loads behind the skier, connected by a harness to the skier's waist.

Pull buoy
A foam flotation device designed to fit between your legs and keep the lower part of your body afloat without kicking. It allows you to work only your upper body and concentrate on your swimming stroke.

Pyruvate
A nutritional supplement that has been found to enhance athletic performance and possibly aid in fat burning.

Q

Quadriceps or "quads"
The group of 4 muscles that make up the front of the thigh. Quads straighten the knee, and keeping them strong can help ward off knee injuries. Cycling, skiing, running and hiking downhill work these muscles!

R

Rebounding
The recoil or spring effect when decambered (bent backwards) skis (due to turning forces) are "released" and bounce back into its natural position.

Rectus abdominis
The muscle extending the entire length of the abdomen, from the lower 3 ribs to the top of the pubic bone (below the navel). Works to keep you upright and lets you bend at the waist. Strengthening this muscle can help prevent lower back pain.

Recumbent bike
A bicycle on which you sit in a reclined position with your back supported and your feet out in front. It can be an indoor, stationary-type or a moving, outdoor-style bike. It works the buttocks and hamstrings more than upright bicycles, and unlike uprights, supports the back.

Repetition or "rep"
A single movement, as in doing one squat. This is going down and then going back up. For toning, strength and endurance do more reps at a lower weight.

Resistive cuffs and boots
Foam buoyancy devices placed on the ankles and/or wrists to create extra resistance for water aerobics and water running. Shown to increase workout intensity up to 5 times.

Restoration
Restoration is a series of moderate to low-intensity exercises designed to improve recovery. Low to moderate intensity exercise, hydrotherapy, proper nutrition, and massage can have a significant impact on the skier’s ability to recover for the next day on or off the slopes.

Retraction
Of the legs up under the body. Used to avoid sudden pressure increases due to terrain changes or turning. Also to avoid obstacles or terrain changes, such as moguls.

Reverse camber
When a great deal of pressure is applied to a ski, the ski will lose its natural arch, or camber, and will distort into the opposite direction, bowing downwards in the mid-section, rather than upwards. This aids turning, and also gripping.

Rhomboids
The muscles that pull your shoulder blades inward. They attach to the vertebrae at the base of the neck and go diagonally to the inside edges of the shoulder blades.

R.I.C.E
The formula for treating an injury such as a strain or sprain. The acronym stands for Rest, Ice, Compression and Elevation.

Running groove
The long groove cut into the base of most skis to allow straight running and stability at speed.

Russian dance
A classical double-pole push followed by one to four skate steps prior to the next pole action, as a method a relaxing the upper body. Can be used with half skating.

S

Schussing
Skiing straight down the fall-line with the skis parallel. From the German word meaning to shoot.

Self-arrest skills
Slowing oneself when descending by the use of poles as braking devices, or using some other available device such as an ice axe.

Sequential leg movement
Moving the legs one at a time in sequence, as opposed to moving them together, or simultaneously.

Set
A number of repetitions of a movement, such as an arm curl or a squat. A set may have 8 reps, for example.

Set tracks
Machine-prepared tracks suitable for cross-country skiing sometimes referred to as loipe. Not to be confused with trails, which are merely defined paths that may be skied along.

Shin splints
The generic term for pain in the front of the lower leg. Most often caused by inflammation of the tendons (tendinitis), which can result when the tendons are subjected to too much force or repeatedly overstretched. Running or walking on hard surfaces can contribute.

Short-range waxes
Grip waxes with specific temperature ranges, used primarily by racers for maximum performance.

Short-swinging
Tight-radius parallel turning, used mostly in narrow gulleys, or steep slopes.

Shovel
From the widest point of the front section of the ski, known as the shoulder, to the ski tip.

Side camber
Side-cut.

Side-cut
The amount of 'waisting' in a ski, determined by the difference between the widest (at both ends of the ski) and the narrowest (in the mid-section) points of a ski. See also waist.

Side-slipping
Allowing the skis to slip sideways downhill, either directly down the fall-line, or at an angle to the fall-line.

Side-stepping
Stepping (with skis parallel) either on the flat, or up or down a hill.

Siitonen step
See half skating.

Simple carbohydrates
Sugars, such as fructose, glucose, maple syrup and honey. So called because their chemical makeup consists of only 1 or 2 units as opposed to complex carbohydrates, which contain many.

Simultaneous leg movement
Moving the legs together at the same time, as opposed to moving them one after the other, or sequentially.

Single camber
A ski with an even flex from tip to tail, and can be either soft or hard.

Single dance
The Scandinavian's preferred term for a variation of two-skating.

Skate turning
A flat terrain or downhill turn, executed by one or more skating steps towards the new direction. It is considered an accelerating turn, unlike step turning.

Skating
A collection of divergent ski techniques where the skier pushes each ski to the side and not directly backwards.

Skating Wax
A more durable glide wax applied to the running surface of skating skis.

Ski Boot Footbeds
Ski boot footbeds are inserts (orthotics) molded to bring the load bearing parts of the foot in sync with the gravitational force of the skeletal system. A ski boot footbed is molded from a semi-rigid material, which distributes the forces developed on the foot during a ski turn.

Ski flying
A form of ski jumping where the distance from take-off to the norm point is greater than 90 meters.

Ski jumping
A Nordic discipline in which jumps are made from a specially-constructed jumping hill. Points are awarded for distance and style.

Ski mountaineering
Mountain-climbing in winter, using Alpine skis (with special Alpine ski bindings which allow a type of walking movement) where possible.

Ski touring
In Europe this term refers to Ski Mountaineering, but in most English-speaking countries this term refers to backcountry skiing - the use of Nordic skis for touring away from resorts and set tracks.

Skiathlom Skiathlon
A competitive event with a ski race, ski jumping, and a slalom all in one race, and using only one set of equipment.

Skidding
The process of allowing (or forcing) a ski to travel sideways over the snow in relation to the direction of travel, as opposed to carving ski.

Skins
These days they are a nylon substitute for seal mohair, and are a strip of material either strapped or glued to ski bases to provide phenomenal grip for climbing.

Slalom
Invented by Arnold Lunn from the Norwegian word 'slalom', and to describe the method of descending by running through a series of gates (around poles or markers) set into the snow.

Sliding
A forward or backward movement of the skis, with no skidding.

Slip-lasted
Shoe construction made by sewing the upper into a sock, which is then glued directly to the mid- and outsole without any board in between. These are flexible shoes with lots of cushioning and little motion control and are ideal for the underpronater. Learn how to choose running shoes.

Slope edge
The point at which a slope noticeably changes angle from either steep to gentle, or vice versa.

Snow Plow
The snow plow is one of the first techniques a beginner skier learns. The front tips of the skis are almost touching, which slows the skier and helps maintain control.

Snow Skating
The term often used to distinguish skating on Nordic skis from that of ice skating.

Snowplough braking
Performing a snowplough glide with the inside edges of the skis biting into the snow to produce a braking force, and thus control speed.

Snowplough glide
Placing the skis in a convergent position, and flat on the snow, whilst descending a packed powder slope.

Snowplough turning
A snowplough glidewith weight-transfer onto one ski and then the other, to produce a series of controlled and stable turns. Known as wedge turning in USA.

Speed Skiing
Speed skiing is the art of going downhill through a straight measured course with the object of attaining the highest speed possible.

Spinning
The Spinning program utilizes a revolutionary stationary bike, the Johnny G. Spinner by Schwinn, which is designed to simulate a real outdoor biking experience. There are no computers attached to the Spinner, and the bike has a fixed gear, racing handlebars, pedals with clips or cages, and a seat that can adjust up and down, fore and aft. Each Spinner also has a resistance knob that you can use to adjust the intensity of each workout.

Sprain
An injury to the ligament.

Style
Something of little interest to the better skier

Star turning
Also known as clock turning, this is a linked series of step turns (either convergent or divergent) on the flat to change direction, lifting the tips or the tails, or the whole ski.

Static stretch
A simple muscle stretch that goes just to the point of gentle tension and is held steadily for several seconds without moving or bouncing.

Steep-slope skiing
Often referred to as survival skiing, using turning techniques that ensure a safe arrival at the bottom of the slope, but should also be extended to include techniques for climbing such slopes.

Steering
A rotation of the legs or body to produce a turning force on the skis.

Stemming
A skidding or sometimes stepping of the ski out into a convergent position, resulting in a situation where the stemmed ski is on its inside edge.

Stem turning
Downhill turning in which the uphill, or outside ski is angled out (either by lifting or skidding), pointing more towards the new direction, at the start of the turn.

Step turning
A linked series of steps, by lifting one ski from a parallel position (relative to the other ski) to either a divergent or convergent position, or then bringing the remaining ski back to the parallel position.

Step Parallel turning
Parallel turning with one ski being lifted out to a new parallel position, allowing a greater turning force to be applied to the skis. Often used when skiing through slalom gates, or on difficult snow.

Step Telemark turning
Telemark turning with one ski being lifted out into a telemark position, thus allowing a greater turning force to be applied to the skis. Also used in the same manner as step-parallels.

Stepping
A weight-transfer from one ski to the other, and lifting (stepping) one ski into a new position before transferring weight again, as opposed to skidding.

Stepping against the uphill ski
A weight-transfer from the downhill to the uphill ski, which is on its downhill edge.

Straight last
Shoe construction with a straight shaped sole. A straight last is appropriate for the overpronater with a flexible, flat arch. It helps to control inward motion. Learn how to choose running shoes.

Straight running
Descending directly down the fall-line with skis parallel.

Strain
An injury to the tendon or muscle.

Stretch reflex
A protective, involuntary nerve reaction that causes muscles to contract. Bouncing or overstretching can trigger the reflex in which muscles are trying to protect themselves from damage.

Stride
A movement of sliding one ski forwards and applying pressure onto it by a weight shift, followed by a resultant glide.

Stride double-poling
A stride onto one foot, followed by a double pole action. In its simpler form, this is repeated onto the same foot each time, but to balance the work performed by the legs, alternate foot striding is used by advanced skiers.

Stride length
The distance traveled between one stride and the next (not the distance between each foot in a given stride).

Supination
Rolling motion of the feet onto the outer edges. Typical of high-arched, stiff feet. Also called "underpronation." Learn how to choose running shoes.

T

Tacking turning
An uphill turn connecting two uphill traverses, maintaining a diagonal rhythm, with a lesser variation of the kick turn.

Tail-hopping
Unweighting of the tails of the skis, most easily performed on Alpine skis.

Target heart rate
The ideal intensity level at which your heart is being exercised but not overworked. Determined by finding your maximum heart rate and taking a percentage (60% to 85%, depending on fitness level) of it.

Telemark position
With the skis parallel, one foot is pushed markedly in front of the other, so that fore and aft stability is enhanced, especially used over rough terrain.

Telemark turning
A rhythmical linking of turns, using an alternating telemark position, with the forward ski being the outer ski of the turn (in a conventional telemarking sense).

Tempo
The rate of movements in a given technique.

Tendon
A flexible, non-elastic tissue that connects muscle to bone. The Achilles tendon is the large connector from the heel bone into the calf muscle.

Terrain-jumping
Making a deliberate jump, either over a cornice, or bump.

Tether
Attached to a belt and then to a ladder or some other fixed point at poolside, a tether helps you turn a too-small pool into a swimmer's treadmill. For example, you can have a great workout in a hotel pool or any other pool that's too small for laps.

Three phase
Also known as single-arm resting, whilst diagonal striding, the skier rests one arm in front of the body, rather than planting the pole, in a rhythmical fashion, to conserve energy or to rest the back, or when the track makes a moderate curve to the left or right.

Three-pinning
An American term allegedly invented by former Alpine skiers to refer to telemarking with three-pin Nordic Norm bindings.

Threshold
The heart rate at which lactic acid begins to build up faster than you can break it down. You should do the bulk of your training at just below that level.

The Tuck
The classic aerodynamic position adopted by racers to gain maximum speed, and by beginners going at ten miles an hour who feel like downhill racers. (It’s strange that racers always appear to be grimacing in the tuck, while beginners are always smiling!) From an up right position to the tuck the acceleration on a medium to steep slope can be considerable, and should therefore be used with care.

Tilted ski
A ski placed on its edge, as opposed to a flat ski.

Torque
The twisting movement of a ski. The amount it will twist along its length will affect its performance. Generally, the stiffer the torque, the higher will be the ski’s performance.

Trail
Prepared route down a mountainside or a path through wooded country. Known as piste in Europe.

Transition
The smooth linking of one technique with another, most commonly referring to moving from diagonal stride to double pole and its variations.

Trapezius or "traps"
The triangular muscles stretching across your back from the spine to the shoulder blades and collarbone. They work with the deltoids to lift your arms and shoulders. Good to have strong ones for carrying a backpack!

Traversing
Traveling directly across a slope, neither up nor down. See also uphill traversing and downhill traversing.

Triceps
The muscles on the back of the upper arms that straighten your elbows and allow you to push your arms forward. You use them when you're fly-fishing or pushing a running stroller.

Tuck position
A low crouch of the upper body generally used to decrease wind resistance when skiing at speed.

Tuck skating
The Scandinavian's preferred term for free skating.

Two phase
A common European term for diagonal stride.

Two skating
Also known as asymmetrical V-skating, or V-1, or two-skate double-pole, or paddling, or single time, this is skating off both feet (two skates - but one at a time!) with a double-pole push off every other skate.

Two-stride double-pole
See double-stride double-pole.

Two-skate double-pole
See two skating.

U

Underpronation
Another term for supination, or the excessive outward-rolling motion of your feet. The opposite of pronation, or inward movement. Learn how to choose running shoes.

Unweighting
Taking weight off the ski, usually prior to a turn.

Up-unweighting
Rising up to unweight the skis prior to turning. For Nordic skiers, this is often the easiest way of unweighting skis.

Uphill Capacity
The uphill capacity is the number of skiers that can be transported to the top of the mountain at a certain time.

Uphill diagonal-striding
A modified form of diagonal striding directly up a hill, by shortening the stride-length, quickening the tempo, and lowering the hips.

Uphill traversing
Diagonal striding up a hill at an angle (more than 0°, less than 90°) to the fall-line.

Uphill turning
Making a downhill turn away from the fall-line, and thus decreasing the angle of descent.

Uphill two-skating
See offset skating

V

V-1 skating
The American's preferred term for two-skating.

V-2 skating
The American's preferred term for one skating.

Vastus intermedius, lateralis and medialis
3 of the 4 muscles of the thigh that make up the quadriceps. Strong quads help protect your knees. The 4th muscle is the rectus femoris. Cycling, skiing, running and hiking downhill work these muscles!

Vert
The top section if the wall that is completely flat.

Vertical Drop
The vertical drop is the distance straight down the mountain (measured in feet).

VO2 max
The largest volume of oxygen your body can take in and assimilate. This figure is very high in trained endurance athletes.

W

Waist
The narrowest part of a ski, generally underfoot.

Walls
The vertical sides to a pipe. These comprise two elements- the 'transition' and the 'vert'.

Warm-up
Gentle, slow exercise at the beginning of a workout to prepare muscles, heart rate, blood pressure and body temperature for the activity.

Water dumbbells/water barbells
Flotation devices shaped like paddles that provide extra resistance to your arm muscles when used underwater. They can also be used to hold you at the surface for back and leg exercises.

Wax pocket
The mid-section of stiffer cambered skis. See camber.

Waxable skis
Skis with bases that are waxed for grip and/or glide.

Waxless skis
See non-wax skis.

Wedge
American name for snowplough.

Weight-bearing exercise
Exercise in which you support your weight or lift weight. Lifting weights or doing weight-bearing exercise (such as running, skiing or walking) can help slow down the rate of bone loss and osteoporosis, and therefore reduce fractures.

Weight-transfer
The shifting of mass from one ski to the other, an important element of many skiing techniques.

Weighting
The action of a skier's body mass exerting pressure through one or both skis onto the snow. See also unweighting.

Wicking
Moisture movement by capillary action. It usually refers to technical fabrics that move sweat away from the skin to the outer surface of the fabric, where it evaporates. Learn how to choose fitness clothing.

Wide Range
Waxes Wax systems designed for recreational skiers, with two or three waxes matching a wide range of snow conditions. See also short-range waxes.

Y

Yoga
A system of exercises for attaining body or mental control and well-being. Various forms of yoga include poses (or asanas) for building strength and flexibility, breathing exercises for cleansing, and/or meditation for relaxation and stress reduction.