Pocket Prep Missed Questions

What are the phases of the design process?

• Predesign phase:

  • Needs analysis

  • Feasibility study

  • master plan

  • hiring of an architect

• Design phase:

  • Finalize design committee

  • blueprint of facility

• Construction phase:

• Preoperation phase:

  • finishing interior decor

  • hiring a staff

  • cleaning/maintenance duties

  • administrative and clerical duties

Room temp/ventilation/humidity?

• between 68-78, but optimal range is 68-74

• Relative humidity should not exceed 60%

• optimal air exchange 12-15 times per hour

• 2-4 fans per 1200 sq ft

Parasympathetic OTS vs Sympathetic OTS

POTS is a diminished sympathetic response (release of catecholamines) to training

SOTS is increased epinephrine response to exercise/training, leading to downregulation

Muscle shape examples

• Fusiform- biceps brachii

• parallel- rectus abdominis

• triangular- pectoralis

• unipennate- palmar interroseus

• bipennate- rec fem

• multipennate- deltoid

• circular- orbicularis oculi

types of cartilage/locations

hyaline cartilage- found on articulating surfaces of bones

fibrous cartilage- found in intervertebral disks of spines, junctions where tendons attach to bones

lever types

first class- fulcrum in middle, resistive force and muscle force are on opposite sides

second class- fulcrum on side, muscle force acts through LONGER moment arm (req’d muscle force is smaller)

third class lever- fulcrum on side, muscle force acts through shorter moment arm (req’d muscle force is greater)

theories of sport psych

• Drive theory states that as an individual’s arousal or state anxiety increases, performance also increases 

• Inverted-U theory states that arousal facilitates performance up to an optimal level, beyond which performance will be reduced

• Catastrophe Theory states that somatic arousal has a curvilinear, inverted U relationship to athletic performance, while cognitive anxiety shows a steady negative relationship to performance 

• Reversal Theory states that the way in which arousal and anxiety affect performance depends on the individual’s interpretation of that arousal

motivation

• Intrinsic motivation is driven from internal love of the game and inherent reward that is felt 

• Extrinsic motivation comes from some external source as opposed to internal source, usually awards, trophies, praise, social approval, or fear of punishment 

• Achievement motivation is when a person tries to master a task, achieve excellence, overcome obstacles, and engage in competition or social comparison

types of learning

• Whole practice- addresses skill in its entirety

• Part practice- separates skill into a series of subcomponents

  • Challenging but low interrelatedness are best learned with this

  • In instances in which the skill may be dangerous or costly to learn as a whole, part practice is the favored choice

• Segmentation- breaks down the task into a series of subcomponents that have clear breaks between them

• Fractionalization- breaks the task into subcomponents that occur simultaneously

• simplification - adjusts the difficulty of the tasks by changing task characteristics such as the execution speed or equipment used

types of training/practice/learning

• Pure-part training- (also known as part-whole method) has the athlete practice each subcomponent of the skill multiple times independently, then after are practiced in its entirety

• Progressive-part training- the athlete practices the first two parts in isolation before practicing these parts together. Then the athlete practices the third subcomponent before practicing all three parts together 

• Repetitive part training- the athlete only practices the first part in isolation, then each subsequent part is added until the whole task is reintegrated

• Random practice- multiple skills are practiced in random order during a given practice session

• Variable practice- includes variations of the same skill within a single practice session as opposed to specific practice in which a specific skill is repeated multiple times

• Observational learning- practice through observation of the skill to be performed 

• Explicit instructions- include prescriptive information that gives the athlete the rules for effectively executing the given task

• Guided discovery- provides the athlete with instructions about the overall movement goal and important prompts for task accomplishment without explicitly telling the athlete how to accomplish the task

• Discovery- instructs the athlete on the overarching goal of the task and the athlete receives little to no direction

types of feedback

• Intrinsic feedback- feedback provided to the athlete by the senses (sensory information)

• Augmented feedback- feedback provided to the athlete by an observer/coach or technology 

• Knowledge of results- provides the athlete with information about the execution of the task goal

• Knowledge of performance- provides the athlete with information about his/her movement pattern

types of anxiety

• Cognitive anxiety is the cognitive component

• Somatic anxiety is the physical symptoms such as tense muscles, tachycardia, upset stomach

• State anxiety is a subjective experience of apprehension and uncertainty accompanied by elevated autonomic/voluntary neural outflow as well as increased endocrine activity 

  • Generally negative

• Trait anxiety is a personality variable or disposition relating to the probability that one will perceive an environment as threatening

precomp meal

• 1g/kg carbs

• 460-690 mg sodium

• 78-195 mg potassium/L

• carb concentration 5-10%

Carb loading would be 8-10g/kg of carbs 3 days before

during comp meal

• 460-690 mg sodium

• 78-195 mg potassium/L

• carb concentration 5-10%

Endurance athletes:

• 28-144g / hour of carbs

postcomp meal

Aerobic endurance:

• Glycogen synthesis occurs at a rapid rate when large amounts of carbs, 1.0-1.85g/kg are consumed immediately after and then at regular intervals every 15-60 mins thereafter for up to 5 hours

strength and power sports:

• Muscle protein synthesis plays a much larger role in overall protein balance, with protein supplementation increasing acute muscle protein synthesis

  • 20-50g (8.5-20g EAA’s) of high quality, high leucine, fast protein is most beneficial for muscle protein synthesis

  • 40g or more may be needed in older adults

EAA’s

• Histidine

• Isoleucine

• Leucine

• Lysine

• Methionine

• Phenylalanine

• Threonine

• Tryptophan

• Valine

Construct validity

• Construct validity is the overall validity, the extent to which a test actually measures what it was designed to measure

• Construct validity has two subtypes: 

  • Convergent validity is a high positive correlation between the test and the recognized gold-standard measure

  • Discriminant validity is a low correlation between the test and a test of a different construct.

Face validity

Face validity is the appearance to athletes and casual observers that the test measures what it claims, which is desirable for athletic tests because it motivates.

content validity

Content validity is experts' assessment that the test covers all relevant component abilities in appropriate proportions

reliability

how consistent/repeatable the test is

Criterion validity

Criterion validity is the association of test scores with another measure of the same ability, and it splits into:

• concurrent (association with a currently accepted measure)

• predictive (correspondence with future performance).

monosaccharides

• Glucose

• Fructose

• Galactose

Disaccharides

• sucrose (GLU+F)

• Lactose (GLU+ GAL)

• Maltose (GLU + GLU)

polysaccharides

• Starch

• fiber

• glycogen

DRI for fiber

• 21-25 Women

• 30-38 men

What do fats have more of compared to oxygen?

carbon and hydrogen

saturated fatty acids

• have no double bonds, carbon molecules are saturated with hydrogen

  • Animal fats

  • Tropical oils (coconut, palm kernel)

monounsaturated fatty acids

• contain some carbon joined by one double bond

  • Olive oil

  • Peanut oil

  • Canola oil

polyunsaturated fatty acids

• contain carbon joined together by two or more double bonds

  • Omega-6 and 3 are considered essential for formation of healthy cell membranes, proper development and functioning of brain/nervous system, and hormone production

  • Soy oil

  • Corn oil

  • Sunflower oil

  • Safflower oil

LDL cholesterol values

greater than 100- optimal

100-129- near optimal/above optimal

130-159- borderline high

160-189- high

greater than 190- very high

total cholesterol

greater than 200 is desirable

200-239 is borderline high

greater than 240 is high

HDL cholesterol levels

less than 40 is low

greater than 60 is high

Human Chorionic gonadotropin (HCG)

• In males: increases testicular testosterone production (mimics LH)

• Risks: injection site reactions, possible elevated blood pressure, abnormal clotting

Erythropoietin (EPO)

• Kidney hormone; increases red blood cell production

• Boosts hematocrit, hemoglobin, oxygen transport, aerobic performance

• Risks: blood thickening, heart attack, stroke, pulmonary embolism, worsened by dehydration

Beta adrenergic agonists

• Drugs like clenbuterol; originally for asthma, used for muscle growth/fat loss

• May increase lean mass, reduce fat; inconsistent ergogenic support

• Side effects: tremors, dizziness, insomnia, increased heart rate, high blood pressure

Beta blockers

• Block beta-adrenergic receptors; reduce effects of epinephrine/norepinephrine

• Enhance fine motor control, accuracy, reduce anxiety/heart rate (useful in precision sports)

• Risks: reduced exercise capacity, prolonged hypoglycemia, bradycardia, heart block, increased fatigue

Arginine

• Conditionally essential; precursor to nitric oxide

• Marketed for blood flow and performance, but evidence does not support claims in healthy individuals

• Well tolerated; high doses may cause GI issues (nausea, cramps, diarrhea)

HMB

• Leucine metabolite; reduces muscle protein breakdown

• Enhances strength gains, especially in untrained individuals

• Generally well tolerated; most effective with adequate training

beta alanine

• Precursor to carnosine; buffers muscle acidity

• Increases carnosine, delays fatigue, improves anaerobic performance (30 sec-10 min)

• Main side effect: paresthesia (tingling), harmless and temporary

sodium bicarbonate

• Alkalizing agent; buffers muscle acidity, delays fatigue

• Improves performance in high-intensity activities (60 sec-6 min)

• Dose: 0.3 g/kg 60-90 min before exercise

• GI distress common; split dosing reduces side effects

sodium citrate

• Alternative buffer; reduces muscle acidity

• Mixed evidence for performance benefits, mainly anaerobic exercise

• Dose: 0.4-0.5 g/kg 60-90 min pre-exercise

• Fewer GI side effects than sodium bicarbonate

L-carnitine

• Synthesized from lysine/methionine; transports fatty acids into mitochondria

• Limited evidence for fat oxidation or performance enhancement

• May aid recovery and reduce muscle damage

• Up to 3 g/day well tolerated; long-term safety unclear

ephedrine

• β-adrenergic agonist; thermogenic, increases metabolic rate

• Most effective with caffeine; improves endurance, mixed anaerobic results

• Dose: 5 mg/kg caffeine + 1 mg/kg ephedrine (ergogenic); higher doses unsafe

• Adverse: nausea, palpitations, hypertension, heart risks

• Banned by FDA and IOC

citrus aurantium (bitter orange)

• Contains synephrine (β-adrenergic agonist)

• Limited evidence for fat loss or performance; small benefits with caffeine

• May raise blood pressure; insufficient long-term safety data

minimum walkway space

minimum 2-3, at least 5-7ft wide

circuit training equipment

minimum 30 inches, preferably 36 inches

aerobic area

~40-60ft per piece of equipment

protein recommendations for MAINTENANCE

endurance: 1.2-2.0g/kg bw

strength/speed athletes: 1.4-2.0g/kg bw

protein recommendations for offseason/gaining weight

strength/speed athlete: 1.6-2.2g/kg bw

protein recommendations for losing weight

strength/speed athlete: 1.8-2.7g/kg bw

carb recommendations

strength/speed athletes: 5-6g/kg bw

Endurance training greater than 1.5 hr/day @ 70% VO2 max: 8-10g/kg bw

If carb loading: 10-12g/kg bw

recommended daily intake of fat

20-35%

Sedentary

1.2 (desk job, no activity)

Lightly active

1.375 (light exercise 1-3 days/wk)

moderately active

1.55 (moderate exercise 3-5 days/wk)

very active

1.725 (hard exercise 6-7 days/wk)

extremely active

1.9 (intense daily exercise/physical job)