intro to sports and exercise science final
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| motor learning | acquisition of motor skills as a result of practice and experience
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| motor control | neurophysiological and behavioral processes affecting the control of skilled movements
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| motor development | origins of and changes in movement behavior throughout the lifespan; influenced by biological, environmental, psychological, sociological, cognitive, and mechanical factors. rate and sequence of development
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| learning | relatively permanent change in behavior or performance as a result of instruction, experiences, study and/or practice; inferred from changes in performance on assessments
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| movement behavior | the learning or acquisition of skills across the lifespan
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| information processing model | input influences decision-making, determining output. output results in feedback, which becomes input
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| dynamical-system theory | human movement is dependent on the individual (their genes, past and characterisitics), their environment and the task before them
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| cognitive stage of learning | understanding of the nature and goal of the activity; initial attempts at the skill - gross errors
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| associative stage of learning | practice on mastering the timing of the skill; fewer and more consistant errors
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| autonomous stage of learning | well coordinated and seemingly effortless performance with few errors such that attention may be directed to other aspects of skill performance
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| closed skills | stable, predictable and self-paced skills; ie driving a golf ball off a tee
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| open skills | variable, unpredictable and externally-paced skills; ie defending a player during a soccer game
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| readiness | physiological and psychological factors influencing an individual's ability and willingness to learn
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| motivation | a condition within an individual that initiates activity directed toward a goal. concern with initiation, mainenance and intensity of behavior
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| reinforcement | using events, actions, and behaviors to increase the likeliness of a certain response recurring. may be positive or negative
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| individual differences | backgrounds, abilities, intelligence, learning styles, and personalities of learners
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| feedback | provides general and specific information about performance; essential for learning
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| feedback "sandwich" | reinforcement (good job) + information (lower your hips) + motivation (keep it up)
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| intrinsic feedback | performance-based information, ie scored goal
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| extrensic feedback | external information, ie from an instructor
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| learning in sport: before practice | presenting the skill, prior knowledge, type of practice, breakdown of skill
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| learning in sport: during practice | feedback and self-evaluation
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| learning dependent on the leader | clear objectives, proper scheduling, appropriate expectations for skill level
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| early reflexive and rudimentary movement phases of development | rate of development primarily dependent on hereditary
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| fundamental movement phase of development | skill acquisition based on encouragement, instruction and opportunities for practice
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| specialized movement phase of development | skill refinement
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| influence the rate of the aging process | hereditary and environmental factors
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| fundamental motor skills | the foundation for development of more complex and specialized motor skills used in games, sports, dance, and fitness activities; classified as locomotor, non-locomotor or manipulative
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| locomotor fundamental motor skills | ie walking, running, jumping, hopping, leaping, sliding, skipping, galloping, dodging
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| non-locomotor fundamental motor skills | ie bending, stretching, pushing, pulling, twisting, turning, swinging
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| manipulative fundamental motor skills | ie throwing, catching, striking, kicking, dribbling, volleying
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| initial stage of fundamental motor skill development | poor spatial and temporal integration of skill movements, improper sequencing of skill parts, poor rhythm, difficulties in coordination; ~age 2
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| elementary stage of fundamental motor skill development | greater control and rhythmical coordination, spatial and temporal elements are better synchronized, movements are still restricted, exaggerated, or inconsistant; ~age 3-4
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| mature stage of fundamental motor skill development | increased efficiency, enhanced coordination, improved control of movements, greater force production; ~age 5-6
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| kinesiology | study of human movement using anatomical and physiological elements; used to move safely, effectively and efficiently
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| biomechanics | the application of the principles of mechanical physics to understand movements and actions of human bodies and sports implements
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| specialization areas in kinesiology and biomechanics | deveolopmental biomechanics, biomechanics of exercise, rehabilitation mechanics, equipment design
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| developmental biomechanics | studies movement patterns and how they change across the lifespan and varying disabilities
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| biomechanics of exercise | focus on maximizing the benefits of exercise and reducing the chances of injury
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| rehabilitation (bio)mechanics | focus on maximizing the benefits of exercise and reducing the chances of injury; study of the movement patterns of people who are injured or who have a disability
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| static mechanics | study of factors related to nonmoving systems or those characterized by steady motion, such as the center of gravity in positions of balance
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| dynamic mechanics | study of mechanical factors that relate to systems in motion
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| kinematics | time and space, velocity and acceleration
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| kinetics | mechanical forces such as gravity and muscles
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| pressure | ratio of force to the area over which force is applied
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| work | force that is applied to a body through a distance and in the direction of the force
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| power | amount of work accomplished in one unit of time
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| energy | capacity of the body to perform work; kinetic or potential
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| torque | twisting, turning, or rotary force related to the production of angular acceleration
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| angular velocity | angle that is rotated given a unit of time
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| stability | greater when center of gravity is closer to the base of support and/or closer to the center of the base of support. can be increased by widening the base of support
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| motion | newton's laws
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| equilibrium | upset to produce motion (disturbance of the balance of forces acting on the body)
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| absorption of force | force impact should be gradually reduced and spread over a large surface
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| types of performance enhancing substances | hormones and drugs that mimic hormones, dietary supplements
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| ergogenic aid | substance or product that enhances performance
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| types of ergogenic aids | physiological, biomechanical, psychological, pharmalogical, nutritional
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| inadvertant doping | ingestion of substances that "unknown" to the athlete can cause positive test for doping
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| causes of inadvertant doping | ignorance of banned substances, unrecognized ingredient list names, (not all) ingredients not listed by manufacturer, product contamination during production
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| Dietary Supplement Health and Education Act (DSHEA) | allows more products to be marketed as supplements, allows list of benefits for informed choices, requires evidence of "reasonable expectation" of safety (NOT ENFORCED!), does not require list of quantity of ingredients (proprietary blend)
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| supplement safety | USP sealed supplements are safer
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| commonly used pre-workout ergogenic aids | caffeine and ephedrine (stimulants), creatine, beta-alanine, amino acids, arginine-nitric oxide, HMB
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| commonly used post-workout ergogenic aids | whey and casein (protein), carbs, creatine, vitamins
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| anabolic steroids | elevated concentrations of testosterone to stimulate protein synthesis, resulting in improvements in muscle size, body mass and strength
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| dosing of anabolic steroids: stacking regimen | administer several different drugs simultaneously to increase potency
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| dosing of anabolic steroids: cyclic pattern | used for several weeks or months and alternate with cycles of discontinued use
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| dosing of anabolic steroids: pyramid fashion | dosage steadily increased over several weeks followed by steady reduction to reduce negative side effects
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| dosing of anabolic steroids: health risks in bloodstream | decreased HDL, increased cholesterol, elevated blood pressure
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| dosing of anabolic steroids: male health risks | gynecomastia, decreased sperm count, male pattern baldness, testicular atrophy
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| dosing of anabolic steroids: other health risks | acne, increased risk of liver tumors and liver damage, psychotic episodes, increased aggression, risk of AIDS (from sharing needles)
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| dosing of anabolic steroids: female health risks | clitoris enlargement, facial hair, deepening of voices, hirsutism
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| Human Growth Hormone (HGH) | costly synthetic drug that causes protein to be secreted by the anterior pituitary gland, used to stimulate bone and skeletal muscle growth; acromegly is an associated risk
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| Human Chorionic Gonadotropin (HCG) | hormone obtained from placenta of pregnant women that increases testicular testosterone projection levels when injected in men
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| prohormones | easily acquired hormone precursor, aka 'designer steroids', which have minimal hormonal effect on their own
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| testosterone precursors | androstenedione, androstenediol, and dehydroepiandrosterone (DHEA); controlled substances, meant to act like anabolic steroids, that only have weak androgenetic properties; limited supporting reseach
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| blood doping | the practice of boosting the number RBCs in the bloodstream in order to enhance athletic performance; used to improve aerobic capacity (V02 max) and endurance
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| erythropoietin (EPO) | a hormone produced by the kidneys to stimulate RBC production; used in aerobic endurance sports; more dangerous than blood doping due to lack of control of RBC production, could cause viscous blood and blood clotting
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| dietary supplements | do not require FDA approval, and aren't tested for safety or efficacy; should have a 'supplements facts' panel and list all ingredients
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| creatine | ergogenic aid; 20-25g for 5 days loading (3-5g/day); research supports claims of increases in body weight (>men), lean tissue, strength gains, anaerobic performance
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| beta-alanine | ergogenic aid; 1.6-6.4g/day for at least 28 day (800mg/dose) because won't see an ergogenic effect before 790g; precursor to carnosine, which enhances buffering capacity during high intensity exercise; allows user to work out longer at a greater intensity
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| nitric oxide (NO2) | ergogenic aid, but no ergogenic effect proven in physique altering sports; used to increase blood flow to muscles, may be best used post-workout to increase insulinn response and deliver nutrients to damaged tissue
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| branch chain amino acids (bcaa) | ergogenic aid; must be obtained through diet because not produced by the body; stimulates muscle protein synthesis, improves body composition and strength
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| HMB | ergogenic aid; 3g/day compared to 60g/day leucine; for reduced muscle damage and enhanced recovery
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| protein | (pre- and) post-workout ergogenic aid; for improved rate of muscle building
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| whey protein | fast-acting
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| casein protein | sustained response
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| vitamin D | ergolytic, not ergogenic; excess doesn't improve performance but deficency does impair. results of supplementing when deficient: improved muscle protein anabolism, increased muscle mass, increased weight gain...
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| weight loss | calorie restriction + exercise + caffeine, ephedrine, citrus aurantium, EGCG
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| caffeine | ergogenic aid; 3-6mg/kg/day. anaerobic benefit: enhances power production; aerobic benefit: delays fatigue
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| ephedrine | ergogenic and thermogenic aid; taken with caffeine; banned by some sports bodies; increases heart rate and blood pressure, expands bronchial tubes, can increase metabolism, increases fat oxidation and spares muscle glycogen
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| citrus aurantium | taken with caffeine for appetite suppression, increased metabolic rate, and lipolysis; NCAA banned substance
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| ECGC | taken with caffeine for thermogenesis, fat oxidation and increased energy expenditure
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| ATP energy systems | phosphagen system, glycolysis, oxidative system
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| phosphagen system | 0-6s; provides ATP for short-term, high-intensity activities and is active at the start of all exercise regardless of intensity; uses creatine kinase to maintain ATP concentration; replenishes ATP rapidly but does not store enough for exercise
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| glycolysis | 30s-2min; provides ATP for moderate to high intensity activity of short to medium duration; the breakdown of carbohydrates (from glycogen in muscle or glucose in bloodstream) to resynthesize ATP
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| oxidative (aerobic) system | >3min; primary source of ATP at rest and during low-intensity (long-duration) activities; primarily uses carbs and fats as substrates
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| lactate threshold (LT) | the exercise intensity or relative intensity at which blood lactate begins an abrupt increase above the baseline concentration
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| phosphagen substrate depletion and repletion | creatine phosphate; decreases quickly in the first stage of high intensity exercise; complete ATP resynthesis in 3-5 min (of CP within 8min)
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| interval training | a method that emphasizes bioenergetic adaptions for a more efficient energy transfer within the metabolic pathways by using predetermined intervals of exercise and rest periods
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| combination training | adds aerobic endurance training to the training of anaerobic athletes in order to enhance recovery; may reduce anaerobic (strength/power) performance
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| sliding filament theory | actin fillaments slide on myosin fillaments, pulling z-lines toward center of sarcomere and shortening muscle fiber
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| type I mm fiber | high fatigue resistance, high endurance, high aerobic, high capillary density, high myoglobin content, high mitochondria density, red
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| type IIa mm fiber | intermediate... red/white
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| type IIb mm fiber | large neurons, fast conduction, high force/power, high anaerobic, large fibers, white
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| resistance training frequency | beginner: 2-3/wk; advanced: 4-7/wk
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| power exercises | ie snatch, hang clean, power clean, push jerk
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| exercise order | power, other core (main lifts for part/mm group), assistance
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| pre-exhaustion | intentional fatigue of mm group by doing single-joint exercise before a multi-joint exercise using the same mm; "reverse" exercise arrangement
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| alternating upper and lower body exercises | exercise order method of providing the opportunity for athletes to recover more fully between exercises; aka circuit training when performed with minimal rest periods
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| push and pull exercises (alternated) | exercise order method of improving recovery and mm recruitment between exercises
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| superset | two sequentially performed exercises that stress two opposing muscles or muscle areas
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| compound set | sequetial performance of two different exercises for the same muscle group
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| load, reps and sets, and rest for strength | 85%+ of 1RM for up to 6 reps for 2-6 sets. rest for 2-5 min
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| load, reps and sets, and rest for single- power | 80-90% of 1RM for 1-2 reps for 3-5 sets. rest for 2-5 min
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| load, reps and sets, and rest for multi- power | 75-85% of 1RM for 3-5 reps for 3-5 sets. rest for 2-5 min
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| load, reps and sets, and rest for hypertrophy | 67-85%+ of 1RM for 6-12 reps for 3-6 sets. rest 30s-1.5min
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| load, reps and sets, and rest for mm endurance | <67%+ of 1RM for >12 reps for 2-3 sets. rest under 30s
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| progression of training load | increase to continue improving
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| 2-for-2 rule | if 2+ reps over rep goal in the last set in two consecutive workouts, then add weight on that exercise at the next session
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| anesthesiologist assistant job description | a health care professional who works under the supervision of an anesthesiologist, primarily assisting him while he prepares a patient for anesthesia
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| anesthesiologist assistant education requirements | masters degree and written exam
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| anesthesiologist assistant salary | $95,000-180,000/yr
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| athletic training job description | treat athletic injuries and design programs to prevent injuries common to athlete's sport; can help with rehabilitation
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| athletic training education requirements | bachleors in related field for lower level work; masters or doctorate to work for collegiate and professional teams. licensed through BOC and requires CEUs
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| athletic training salary | $40,000/yr; with professional teams, may make around $65,000 (NBA) or around $73,000 (NFL)
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| certified strength and conditioning specialist (CSCS) history | program develeoped in 1985 to recognize individuals with the knowledge and skills to create effective and safe training programs for athletes
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| certified strength and conditioning specialist (CSCS) primary goals | improve athletic performance and reduce athletic injuries
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| certified strength and conditioning specialist (CSCS) education requirements | bachelors in related field or NSCA, NASM, or ACSM certification; a masters may be required for collegiate. requires CEUs
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| nutritionist job description | a health specialist who devotes his professional activity exclusively to food/nutrition science, preventative nutrition, disease related to nutrient deficiencies, and the use of nutrient manipulation to enhance the clinical response to human diseases
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| nutritionist education requirements | bachelors in related field + several hundred hours of training in an internship
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| officiating history | in 1920, only 3 for NFL teams; now, 7 for all college and professional football games. 1975, NFL started practice of announcing penalties or clarifing rulings. 2004, college rules allow announcing player's number when he earns a penalty
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| officiating and hall of fame | pro football has never inducted any officals
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| officiating positions | referee, umpire, head linesmen, line judge, back judge, side judge, field judge
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| officiating education requirements | certification, maybe a training program. high school degree; need knowledge of sport and experience, networking helps.
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| officiating training | offered through sports or officating organizations, colleges, or third-party training schools
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| officiating job description | verify credentials of participants, start and end competition, verify scores and resolve complaints of rule infarctions, announce rule infarctions, deduct points or decide punishment, monitor time, judge performance, maintain standards of play
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| officiating salary | may be less than $20,000/yr. median $23,780; top may make $100,000-555,000
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| physical education education requirements | bachelors to teach or coach at public school, state licensure (teach) or certification (coach), know a variety of sports
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| physical therapy job description | work with patient to limit pain, restore function, and create a personalized treatment plan; teach use of assistive devices and at-home exercises
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| physical therapy salary | median $75,000
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| physical therapy education requirements | DPT, licensing exam. may become board certified in specific area
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| sports broadcasting education requirements | no degree or certification required, but may have bachelors in journalism; often broadcast journalists or former athletes
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| orthopedic surgeons job description | specialize in evaluation and treatment of problems in the musculoskeletal system of the body; operate on sports injuries
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| primary care sports medicine specialist job description | see to non-surgical medical needs of athletes, including evaluation, treatment, and/or management
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| sports physical therapist job description | carry out treatment plan, work with athlete to rehab injury for return to training and competition
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| biomechanics researcher job description | focuses on improving sports performance
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| chronic traumatic encephalopathy (CTE) | degenerative brain disorder associated with repeated brain trauma; causes depression after concussions. a build-up of tau, abnormal protein, in the brain, disrupting brain function
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| personal training education requirements | bachelors in related field and/or certification; CEUs are often required
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| personal training salary | $19,000-$44,000 on average for full-time
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