Nutrition, Exercise Science, and Biomechanics Review

Comprehensive flashcards covering macronutrient/micronutrient needs, athletic performance timing, training principles, biomechanical levers and principles, and stages of human growth and motor learning.

Macronutrient Ratios (Athletes)

55-70% carbs, 15-20% proteins, and 20-30% fats for energy and muscle recovery.

Macronutrient Ratios (Non-Athletes)

45-55% carbs, 10-15% protein, and 25-35% fats.

Fat-Soluble Vitamins

ADEK; stored in fat tissue, not needed daily, and can be toxic if consumed in excess.

Vitamin A

Required for vision and the immune system.

Vitamin D

Required for bone health, muscle function, and calcium absorption.

Vitamin K

Essential for blood clotting.

Water-Soluble Vitamins

BC; not stored by the body, flushed out via urine, and must be taken daily.

Vitamin B12

Supports Red Blood Cell (RBC) formation, energy production, heart, skin, and hair health.

Vitamin C

Antioxidant responsible for immune health, iron absorption, and collagen production.

Macrominerals

Minerals needed in large amounts (calcium, phosphorus, sodium, chloride, potassium) to build bones, contract muscles, and maintain fluid balance.

Trace Minerals

Minerals needed in small amounts (iron, zinc, iodine, copper, selenium) to assist oxygen transport, immunity, and hormone function.

Iron

A mineral that carries oxygen from the blood to the muscles.

Magnesium

A mineral essential for muscle function and energy production.

Potassium

A mineral that aids muscle contraction, heart health, and fluid balance regulation.

Glycogen Stores

The main fuel during exercise, typically filled by consuming high carbs the night before or after activity.

Hypotonic

$< 275\,mOsm/kg$; lower salt concentration than blood, allowing water to be absorbed faster.

Isotonic

$275-300\,mOsm/kg$; equal salt concentration to blood (e.g., Gatorade), used for fluid replacement during prolonged exercise.

Hypertonic

$> 300\,mOsm/kg$; higher salt concentration than blood (e.g., fruit juice), used post-exercise to refuel glycogen.

Sweat Rate Replacement

For every lbs of sweat lost during exercise, drink $600\,ml$ of water.

Ectomorph

A slender and narrow body frame well-suited for endurance sports like marathon running.

Mesomorph

A broad, naturally athletic frame ideal for explosive power and strength sports like hockey.

Endomorph

A stocky frame with a low metabolism, providing insulation and buoyancy for sports like powerlifting.

Calorie Deficit

When more calories are burned than consumed, leading to weight loss as the body pulls from stored energy.

Caloric Balance

When calories burned equals calories consumed, used to maintain power:weight ratio during competitive seasons.

Strength Macro Requirements

$1.6 - 2.0\,g/kg$ of protein and $4.0 - 7.0\,g/kg$ of carbohydrates.

Endurance Macro Requirements

$1.2 - 1.4\,g/kg$ of protein and $7.0 - 12.0\,g/kg$ of carbohydrates.

BMR (Basal Metabolic Rate)

The minimum calories needed for basic life functions while at full rest.

RMR (Resting Metabolic Rate)

Calories burned while the body is resting doing basic daily activities.

Harris Benedict Equation

An equation used to calculate BMR using centimeters (cm) and kilograms (kg).

FITT Principle

Frequency (how often), Intensity (how hard), Time (duration/TUT), and Type (method).

Epley Equation

$\text{1-Rep Max Estimate} = \text{weight} \times (1 + \text{Reps}/30)$, used to estimate maximum strength.

Hypertrophy Training

Resistance training at 65-80% of 1RM with 8-12 reps per set.

Plyometrics

Training using the stretch-shortening cycle (SSC), involving rapid eccentric contraction followed by immediate concentric explosion.

Specific Adaptations to Imposed Demands (SAID)

The principle of Specificity, meaning the body adapts specifically to the type of training performed.

Reversibility

The 'use it or lose it' principle where gains are lost after 2-3 weeks of inactivity.

Macrocycle

An annual training plan covering pre, in, and off-seasons.

Mesocycle

A 3-8 week training block with a specific goal, such as a cutting or bulking phase.

1st Class Lever

(E - F - R/L) A balance lever where the fulcrum is between the effort and resistance (e.g., the head on the atlas vertebra).

2nd Class Lever

(F - R - E) A power lever where resistance is between the fulcrum and effort (e.g., plantar flexion).

3rd Class Lever

(F - E - R) A speed lever optimized for range of motion, where effort is between the fulcrum and resistance (e.g., bicep curl).

Impulse - Momentum

Force applied over time to increase or decrease momentum (e.g., pulling hands back when catching a baseball).

Magnus Effect

The phenomenon where an off-center force (eccentric force) creates spin and a curving path for a ball.

Conservation of Momentum

Once spinning, angular motion is locked; reducing the moment of inertia (e.g., pulling arms in) increases angular velocity.

Peloton Drafting

Fluid dynamics strategy where riding behind others reduces air resistance by 30%.

Valgus

Knock-kneed alignment that increases ACL stress.

Varus

Bow-legged alignment that increases medial stress and wear.

Piaget’s Sensorimotor Stage

A cognitive stage (ages 0-2) where learning occurs through sensory and physical experiences.

Piaget’s Formal Stage

A cognitive stage (ages 12+) characterized by abstract thinking and the ability to solve hypothetical issues.

Autonomous Stage (Motor Mastery)

The final stage of skill learning where movements become second nature and the focus shifts to strategy.

Singer’s Skill Learning Process

A five-step process consisting of Readying, Imaging, Focusing, Executing, and Evaluating.

Open Skills

Skills performed in an unpredictable environment requiring adaptation (e.g., soccer).

Closed Skills

Skills performed in a stable, predictable environment allowing for pre-planning (e.g., basketball free throw).