Sleep and Stress Management
How many hours of sleep should we get a night?
7-9 hours
Muscular endurance is where a group of muscle exert force for an extended period of time. If I was trying to target musclar endurance during a workout, how many reps would I want to complete?
12-20 reps
Range of Motion (ROM) of a joint can be limited by what?
Ligaments, tendons, muscles, the geometry of the joint, the type of joint capsule
What does BMI stand for?
Body Mass Index
What are the 3 Macronutrients?
Carbs
Fats
Proteins
What is a stressor?
The "trigger" that creates a physical and emotional reaction.
I.E. major life changes, academics, relationships (work and life), co-workers, friends, etc
Is C4 safe to use?
Yes, if used as prescribed.
Should flexibility programs be conducted individually or in a group?
Individual
Where is fat stored?
Adipose Tissue
Name a "Fad" Diet
Keto, Whole 30, Paleo, Intermittent Fasting
What are two negative effects of lack of sleep?
depression, weight gain, heart disease, high blood pressure, poor glucose control, increased risk of accidents
Muscular strength is the ability of a muscle group to contract force against resistance in a single contraction. Typically you can test your muscular strength how?
By maxing out or finding your 1RM (rep max)
Name a way to measure/assess flexibility?
Sit and reach test, chair sit and reach (for older adults), back scratch test, or measuring ROM of the joint with a goniometer
What composes the Female Athlete Triad Syndrome?
Osteoporosis, Amenorrhea, and abnormal eating habits
What are the 2 micronutrients?
Vitamins and Minerals
Which cycle/stage of sleep do dreams occur?
REM (stage 5)
Explain the difference being whey protein and casein protein?
Whey- works faster after consuming, increase in protein synthesis, easier to digest, usually for weight loss
Casein- slower to digest, keeps you full longer, stops the body from breaking down amino acids already in the muscles. Usually for gaining weight
Explain what overload means in terms of flexibility training?
Stretching a muscle beyond normal length but beneath the point of pain.
A person's somatotype defines their _______?
Body builld/type
-endomorphs, ectomorphs, mesomorphs
Structural component of the body for muscles and bones and provide energy for the body.
Protein
Part 1: Who needs therapy?
Part 2: How can we cope with stress? Name 2 ways
Part 1: Everyone. You can always better yourself
Part 2: self-talk, meditation, yoga, visualization, professional support, communication
What equation can we use to estimate our 1RM if a failed attempt occurs?
Bryzcki Equation
1RM= wX (36/(37-r))
w= weight
r=reps
Explain static and dynamic flexiblity and why dynamic flexibilty is preferred to static?
Static: measure of total ROM at the joint, limited by the musculotendinous unit
Dynamic: measure of the rate of torque or resistance developed during stretching throughout the ROM.
Dynamic is preferred because is created more blood flow to the area, warming up the muscles faster than static.
Name two ways to estimate percent body fat?
BIA, bod pod, skin folds, underwater weighing, DEXA
Why do older adults need more protein than younger adults?