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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%
What is the glycemic index?
How fast a food affects blood sugar
What is the glycemic load?
How much a food affects blood sugar, calculated using glycemic index and serving size
Which nutrients should be consumed to enhance performance or recovery?
Protein and water, before, during, and after training/competition
What is the definition of an ergogenic aid?
Any technique, device, practice, method, or technique that improves exercise performance and/or enhances training adaptations
What are the proposed benefits of Creatine Monohydrate?
Enhanced peak power production during intense exercise
What are the proposed benefits of Caffeine?
Ergogenic in all types of performances, elevated mood, alertness, increased fat metabolism
What are the proposed benefits of Bicarbonate?
Increased blood pH and buffering H+, delayed onset of anaerobic fatigue, helps short bouts of intense exercise
What are the proposed benefits of Beta Alanine?
Buffer of H+, increase performance in 1-5 min bouts
What are the proposed benefits of Salt?
Maintain higher plasma volume, thermoregulation, decrease heart rate, decrease urine output, decrease RPE, increase performance
What is perception in sport?
Recognition and interpretation of sensory stimuli based on memory
What is RPE?
Self-reported measure of intensity, ranging from 1-10 (modern) or 6-20 (original)
What are the two types of cognitive strategies during competition?
Association (monitoring bodily functions and feelings) and dissociation (distraction from bodily sensations)
What is the purpose of association during competition?
Monitoring bodily functions and feelings, typically used by elite performers
What is dissociation?
A state of distraction or tuning out feeling.
Who typically uses dissociation?
Non-elite performers.
What is imagery?
Creating a mental image of a situation using all of your senses.
In what context is imagery used regularly?
Skill-based sports.
What are the primary categories of motivation?
Driving force for completing a task.
What are the stages of behavior modification/exercise adherence?
Precontemplation, contemplation, preparation, action, maintenance.
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.
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.
What is state anxiety?
When a person develops stress/anxiety in a particular situation.
What is trait anxiety?
When a person has a predisposition to being stressed/anxious.
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.
What is flow?
A psychological state that is intrinsically rewarding, where everything seems to click into place, even during extreme challenge.
Are flow and peak performance perfectly correlated?
No, flow can be achieved without peak performance.
What is paradoxical performance?
occurrence of inferior performance despite striving and incentives for superior performance.
What is motor learning?
The process of acquiring and refining motor skills.
What is the basic directional motor development progression in a baby?
Gross motor development: turning over, sitting, standing.
What is fine motor development?
Development of smaller muscles and hand dexterity.
What is explicit learning?
person gives directions → coach/instructor focus
What is implicit learning?
Learning with little to no instruction, better performed under pressure.
What are open skills?
Skills performed in an unstable and dynamic environment.
What are closed skills?
Skills performed in a stable environment with a self-paced rhythm.
What is whole practice?
Practicing the entire movement or skill at once.
What is part practice?
Practicing components of a skill separately.
What are the phases of motor learning?
Cognitive, associative, and autonomous.
What is the cognitive phase of motor learning?
Understanding the skill.
What is the associative phase of motor learning?
Refining the skill with the feeling of the movement.
What is the autonomous phase of motor learning?
Movement becomes automatic and mastered.
What is the primary motor cortex?
Area in the brain responsible for voluntary control of movement.-where real is stored "muscle memory"
What is the function of the basal ganglia?
Organizing motor signals and modifying them if needed.
What is the function of the cerebellum?
Organizing motor signals and modifying them if needed.
What is a neuron?
A specialized cell transmitting nerve impulses.
What are the parts of a neuron?
Axon, dendrites, cell body.
What are the two structural types of neurons?
Multipolar and unipolar.
What is a multipolar neuron?
A neuron with one axon and several dendrites.
What is an unipolar neuron?
A sensory neuron with a peripheral and central process.
What is resting potential?
The difference in electric charge between the inside and outside of a neuron's cell membrane.
What are graded potentials?
Small changes in membrane potential that can either be depolarizing or hyperpolarizing.
What are excitatory and inhibitory potentials?
Signals that try to activate or inhibit a neuron.
What determines if a neuron will fire or not?
Excitatory/inhibitory potentials.
What are the two types of potentials?
Excitatory (EPSP) and inhibitory (IPSP) potentials.
Where do graded potentials occur?
Dendrites/cell body.
How do graded potentials lead to action potentials?
If the combination of graded potentials exceeds a threshold.
Where do action potentials occur?
Single area of the axon.
What are the phases of an action potential?
Depolarization (positive shift) and repolarization (negative shift).
What is the difference between continuous and saltatory conduction?
Continuous conduction occurs in unmyelinated neurons, while saltatory conduction occurs in myelinated neurons.
What is the basics of muscle contraction?
Neurons send signals to muscle fibers through a neuromuscular junction.
What is the signal for muscle contraction?
Action potential.
What are the major filament/protein names in muscle contraction?
Myosin (thick filament) and actin (thin filament).
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.
What is coactivation?
Simultaneous activation of agonist and antagonist muscles.
What are proprioceptors?
Receptors that provide perception or awareness of body position.
What is the function of the Golgi tendon organ?
To monitor tension.
What is the function of the muscle spindle?
To monitor the speed of stretch.
How does the nervous system control simple repetitive movements?
Can be controlled in the lower brain and spinal cord.
What is Electromyography (EMG)?
Recording of the electrical activity of muscle tissue.
What does higher electrical activity in EMG correspond to?
Higher forces.
What is the purpose of a Muscle Stimulator?
To elicit M wave and H Reflex.
What is Transcranial Magnetic Stimulation (TMS)?
Sending a signal to the brain to tell you what to do.