SPH-K212- Exam 2

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72 Terms

1
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What are the ACSM/NAS recommendations for macronutrient daily intake?

Carbs-3-10g/kg, Protein-1-2-2.0g/kg/day, Water- ½-1, Fats- no less 20%

2
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What is the glycemic index?

How fast a food affects blood sugar

3
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What is the glycemic load?

How much a food affects blood sugar, calculated using glycemic index and serving size

4
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Which nutrients should be consumed to enhance performance or recovery?

Protein and water, before, during, and after training/competition

5
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What is the definition of an ergogenic aid?

Any technique, device, practice, method, or technique that improves exercise performance and/or enhances training adaptations

6
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What are the proposed benefits of Creatine Monohydrate?

Enhanced peak power production during intense exercise

7
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What are the proposed benefits of Caffeine?

Ergogenic in all types of performances, elevated mood, alertness, increased fat metabolism

8
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What are the proposed benefits of Bicarbonate?

Increased blood pH and buffering H+, delayed onset of anaerobic fatigue, helps short bouts of intense exercise

9
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What are the proposed benefits of Beta Alanine?

Buffer of H+, increase performance in 1-5 min bouts

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What are the proposed benefits of Salt?

Maintain higher plasma volume, thermoregulation, decrease heart rate, decrease urine output, decrease RPE, increase performance

11
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What is perception in sport?

Recognition and interpretation of sensory stimuli based on memory

12
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What is RPE?

Self-reported measure of intensity, ranging from 1-10 (modern) or 6-20 (original)

13
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What are the two types of cognitive strategies during competition?

Association (monitoring bodily functions and feelings) and dissociation (distraction from bodily sensations)

14
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What is the purpose of association during competition?

Monitoring bodily functions and feelings, typically used by elite performers

15
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What is dissociation?

A state of distraction or tuning out feeling.

16
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Who typically uses dissociation?

Non-elite performers.

17
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What is imagery?

Creating a mental image of a situation using all of your senses.

18
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In what context is imagery used regularly?

Skill-based sports.

19
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What are the primary categories of motivation?

Driving force for completing a task.

20
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What are the stages of behavior modification/exercise adherence?

Precontemplation, contemplation, preparation, action, maintenance.

21
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What are important factors for moving from one milestone stage to another in behavior modification?

Health scare for precontemplation, consistency for action, 6 months or more of preparation.

22
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What are factors that promote continued exercise?

Reinforcement, social support, positive feedback, self-perception, belief that exercise will improve self, SMART goal setting, specific action plan.

23
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What is state anxiety?

When a person develops stress/anxiety in a particular situation.

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What is trait anxiety?

When a person has a predisposition to being stressed/anxious.

25
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What is the performance anxiety curve?

Optimal level of arousal for performance, low anxiety for difficult tasks, medium anxiety for medium tasks, high anxiety for easy tasks.

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What is flow?

A psychological state that is intrinsically rewarding, where everything seems to click into place, even during extreme challenge.

27
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Are flow and peak performance perfectly correlated?

No, flow can be achieved without peak performance.

28
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What is paradoxical performance?

occurrence of inferior performance despite striving and incentives for superior performance.

29
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What is motor learning?

The process of acquiring and refining motor skills.

30
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What is the basic directional motor development progression in a baby?

Gross motor development: turning over, sitting, standing.

31
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What is fine motor development?

Development of smaller muscles and hand dexterity.

32
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What is explicit learning?

person gives directions → coach/instructor focus

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What is implicit learning?

Learning with little to no instruction, better performed under pressure.

34
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What are open skills?

Skills performed in an unstable and dynamic environment.

35
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What are closed skills?

Skills performed in a stable environment with a self-paced rhythm.

36
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What is whole practice?

Practicing the entire movement or skill at once.

37
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What is part practice?

Practicing components of a skill separately.

38
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What are the phases of motor learning?

Cognitive, associative, and autonomous.

39
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What is the cognitive phase of motor learning?

Understanding the skill.

40
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What is the associative phase of motor learning?

Refining the skill with the feeling of the movement.

41
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What is the autonomous phase of motor learning?

Movement becomes automatic and mastered.

42
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What is the primary motor cortex?

Area in the brain responsible for voluntary control of movement.-where real is stored "muscle memory"

43
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What is the function of the basal ganglia?

Organizing motor signals and modifying them if needed.

44
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What is the function of the cerebellum?

Organizing motor signals and modifying them if needed.

45
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What is a neuron?

A specialized cell transmitting nerve impulses.

46
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What are the parts of a neuron?

Axon, dendrites, cell body.

47
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What are the two structural types of neurons?

Multipolar and unipolar.

48
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What is a multipolar neuron?

A neuron with one axon and several dendrites.

49
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What is an unipolar neuron?

A sensory neuron with a peripheral and central process.

50
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What is resting potential?

The difference in electric charge between the inside and outside of a neuron's cell membrane.

51
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What are graded potentials?

Small changes in membrane potential that can either be depolarizing or hyperpolarizing.

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What are excitatory and inhibitory potentials?

Signals that try to activate or inhibit a neuron.

53
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What determines if a neuron will fire or not?

Excitatory/inhibitory potentials.

54
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What are the two types of potentials?

Excitatory (EPSP) and inhibitory (IPSP) potentials.

55
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Where do graded potentials occur?

Dendrites/cell body.

56
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How do graded potentials lead to action potentials?

If the combination of graded potentials exceeds a threshold.

57
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Where do action potentials occur?

Single area of the axon.

58
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What are the phases of an action potential?

Depolarization (positive shift) and repolarization (negative shift).

59
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What is the difference between continuous and saltatory conduction?

Continuous conduction occurs in unmyelinated neurons, while saltatory conduction occurs in myelinated neurons.

60
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What is the basics of muscle contraction?

Neurons send signals to muscle fibers through a neuromuscular junction.

61
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What is the signal for muscle contraction?

Action potential.

62
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What are the major filament/protein names in muscle contraction?

Myosin (thick filament) and actin (thin filament).

63
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What is a sarcomere?

A structural unit of a myofibril in striated muscle, consisting of a dark band and the nearer half of each adjacent pale band.

64
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What is coactivation?

Simultaneous activation of agonist and antagonist muscles.

65
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What are proprioceptors?

Receptors that provide perception or awareness of body position.

66
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What is the function of the Golgi tendon organ?

To monitor tension.

67
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What is the function of the muscle spindle?

To monitor the speed of stretch.

68
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How does the nervous system control simple repetitive movements?

Can be controlled in the lower brain and spinal cord.

69
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What is Electromyography (EMG)?

Recording of the electrical activity of muscle tissue.

70
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What does higher electrical activity in EMG correspond to?

Higher forces.

71
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What is the purpose of a Muscle Stimulator?

To elicit M wave and H Reflex.

72
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What is Transcranial Magnetic Stimulation (TMS)?

Sending a signal to the brain to tell you what to do.