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74 Cards in this Set
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- Back
- 3rd side (hint)
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Motor control |
How the CNS integrates sensory information with previous experiences. |
Deja vu with CNS. |
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Motor learning |
Integration of motor control processes through practice, leading to a relatively permanent change to produce skilled movement. |
Permanent. Skilled. |
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Motor development |
The changing motor skill behavior over time through the lifespan. |
Change as you age. |
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Motor behavior & its 3 subdivisions : |
Motor control Motor learning Motor development |
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Sensorimotor integration |
Ability of the NS to gather & interpret info, & execute the proper motor response. |
Learn, understand, & kill. |
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Muscle synergies |
Groups of muscles that are recruited by the CNS to provide movement. |
Army needs more recruits to move forward. |
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Proprioception |
Cumulative sensory input from all mechanoreceptors that sense position & limb movements. |
C.S. Have 3rd eye. |
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Feedback |
Use of sensory information & sensorimotor integration to help the HMS in motor learning. |
S+S. M.L. |
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Internal feedback is |
Sensory information used by the body to reactively monitor movement in the environment. |
Every action doesn’t need a ... Body watches baby from afar. |
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External feedback |
Information provided by some external source. (PT, recording, mirror) |
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What are Carbohydrates? What are some examples? |
Chief source of energy. Sugars Starches Fiber |
Petty officer. 3 examples. |
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Monosaccharide |
A single sugar unit (glucose, fructose). |
2 -ose |
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Disaccharides |
2 sugar units (sucrose, lactose, maltose). |
3 -ose. |
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What is Fiber? What does it provide/regulate? |
Complex carbohydrates. Provides bulk in diet & intestinal health; Regulates absorption of glucose. |
A sponge. |
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Soluble fiber What can soluble fiber lower? |
Dissolved by water. Helps lower blood glucose & cholesterol. |
Stir in |
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Insoluble fiber |
Does not dissolve in water. |
Collagen powder. |
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Glucose is a |
Simple sugar made by the body from carbs, fats, & sometimes proteins; main source of fuel. |
Made by... Gas station to a car |
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Glycogen |
Complex carbohydrate used to store energy in the liver & muscle tissue. |
Portable Charger. |
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Carb quick facts : provide, keep, maintain, spare : |
Provides nutrition that fat & protein can’t. keeps glycogen stores full. Helps maintain fluid balance. Spares protein for building muscle. |
Can’t keep balance on building. |
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Glycemic index (GI) & its rates |
The rate carb sources raise blood sugar & the effect on insulin release. High = >70 Moderate = 59-69 Low = <55 |
Paul blart after eating the lollipop. |
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Food sources of lipids: monosaturated : |
Olive oil Avocados Peanuts |
3 |
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Functions of lipids : |
Precursor to hormones. Protecting organs. Prolongs digestion. Cellular membrane structure & function. Helps with satiety. Insulates the body. Nutrient regulation. |
CHIN 3P |
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Triglycerides are the |
Chemical form of most fat in food in the body. |
Fat form. |
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Saturated fatty acids |
Raises “bad” LDL cholesterol. |
Aht aht |
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Trans fatty acids are |
Used to increase shelflife in foods; raises bad (LDL) & lowers good (HDL) cholesterol. |
Peanut butter, canned foods. Raise and drop. |
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What do Unsaturated fatty acids raise? What do they decrease? |
Raises “good” HDL cholesterol. Decreases risk of heart disease. |
Healthy |
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Monounsaturated fatty acids are |
Lipids missing one hydrogen; one double bond. |
Just “2o” 1 |
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Polyunsaturated fatty acids are |
Lipids with more than 1 point of unsaturation. |
Multiple lips |
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Proteins are |
Amino acids linked by peptide bonds. |
Aveeno & Pepto |
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Essential amino acids |
Cannot be manufactured by the body; must be obtained from food; there are 8. |
It’s not in me. |
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Nonessential amino acids |
Can be manufactured in the body. |
It’s in me. |
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Complete protein |
Supplies all essential amino acids. |
Everything I need. |
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Incomplete proteins contain |
Less than all 8 essential amino acids. |
Just not 8. |
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How is protein used when energy needs are met with carbs & fats? : |
Protein is “spared” to build & repair tissues & structures. |
Can he fix it?! |
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How is protein used during a negative energy balance? : |
Amino acids are broken down & used for energy instead of carbs & fat (gluconeogenesis). |
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Micronutrients |
Vitamins & minerals needed for health. |
Needs. |
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Toxicity |
Degree To which a substance can cause harm. |
College Associates ... |
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The body is approximately what percentage of water? |
60% |
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Average consumption of water per day in liters : men & women : |
3L - men 2.2L - women |
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What is gastric emptying ? What type of water should you drink for more rapid gastric emptying? |
The time it takes for food to empty from the stomach & enter the small intestine. Cold water. |
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If exercise exceeds 60 minutes, what type of drink should you consume? |
Sports drink containing up to 8% carbs. |
Gatorade. |
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How much extra water should be drunk for every 25lbs overweight? |
8 fl oz |
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Dehydration adversely affects what function? What does it decrease? |
Affects circulatory function. Decreases performance. |
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Calorie (lowercase c) |
Energy required to raise 1g of water by 1°C. |
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Resting metabolic rate (RMR) |
Amount of energy expended at rest. |
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What is the Thermic effect of food (TEF)? What percentage of total energy expenditure is TEF? |
Additional energy used for digestion. 6-10% of total energy expenditure. |
More. % of TEE |
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What percentage of Total energy expenditure is expended during physical activity? |
~20% of total energy expenditure. |
% of TEE |
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Macronutrient intake recommendations : Protein : |
4 Calories/gram Sedentary adults : 0.8/g/kg or 0.4g/lb/day Strength ath : 1.2-1.7/g/kg or 0.5-0.8g/lb/day Endurance ath : 1.2-1.4/g/kg or 0.5-0.6g/lb/day 10-35% of diet |
Calories/gram Sedentary adults/g/kg or lb/day Strength athletes/g/kg or lb/day Endurance athletes/g/kg or lb/day % of diet |
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Macro nutrient intake recommendations : Carbohydrates for average healthy adults: |
4 Calories /gram 6-10 g/kg or lb/day 28-38g from fiber 45-65% of diet |
Calories/gram g/kg or lb/day G from fiber % of diet |
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Macronutrient intake recommendations : Fats : |
9 Calories/gram 20-35% of diet |
Calories/gram, % of diet : |
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When using carbs for performance, eat what type of meal? How many hours before exercise? |
High carb meal 2-4hrs before |
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When using carbs for performance, how many g/kg of carbs should you eat 30 minutes Before exercise? Why |
1.5g/kg To max glycogen stores. |
More stores. |
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When using carbs for performance, how many g/kg of carbs should you eat During exercise? How long should the exercise be? |
30-60g/kg Lasting more than 60mins. |
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Dietary reference intakes (DRI) |
Guidelines for adequate nutrient intake. |
Guide. It’s in the name. |
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Recommended dietary allowance (RDA) |
Average daily nutrient intake level to meet the requirements of a healthy individual. |
Required. |
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Tolerable upper intake (UL) |
Highest daily intake likely to pose no risk to health. |
Cutting it close. |
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Adequate intake (AI) |
Recommended daily nutrient intake level adequate for healthy individuals. |
It’s in the name. |
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For fat loss, eat less than ___% of calories from ___ fat. |
10% Saturated fat |
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For fat loss, what should be distributed throughout the day? |
Carbs Protein Fat |
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For fat loss, how many meals per day? Why? |
4-6 meals/day. Help control hunger. Increases energy. Minimize blood sugar fluctuation. |
More than average. Help, increase, minimize, |
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For fat loss, avoid eating ___ calories & ___ foods. |
“Empty” calories Highly processed foods. |
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For fat loss, drink a minimum of how many cups of water per day? What should you do to your food? |
9-13 cups. Weigh & measure it. |
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For fat loss, diets under how many calories per day need physician supervision? |
Under 1200 cal. |
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For lean mass gain, eat how many meals per day? What should be spread throughout the day? |
4-6 meals/day. Protein intake. |
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For lean mass gain what should be ingested within 90 minutes of exercise? Why? |
Carbs & proteins. To increase recovery & protein synthesis. |
Getting better & sin. |
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For lean mass gain, what should you not neglect? |
Carbs & fat. |
2 |
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For general health, you should select carb sources that are low ___ & high in ___. |
Low glycemic. High in fiber. |
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For general health, total calorie intake and burn in a 24 hour period dictates what? |
Weight loss or weight gain. |
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Ergogenic aid |
Something that enhances athletic performance. |
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Where is creatine made? What is another word for the ATP-PC system? |
Creatine is made in the body. Creatine phosphate. |
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Creatine can increase what 3 things during exercise? |
Muscle mass. Strength. Anaerobic performance |
MAS |
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Consuming 3-6mg/kg of caffeine 1hr before exercise has been shown to do what? |
Increase performance. |
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Caffeine affects will occur on what basis? |
Individual basis. |
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What is prohibited by the world anti-doping agency? |
Prohormones Anabolic steroids |
AP |
