Nutrition
Which macronutrient has the highest thermic effect of food?
Protein
Inadequate sleep has been shown to impair this key hormone that regulates appetite and satiety, often leading to increased hunger.
Leptin (or Ghrelin)
True or False: Current evidence suggests that muscle hypertrophy can be achieved across a wide range of loads (reps from 1-100) as long as the set is performed close to failure
True
According to research by Kristen Neff, higher levels of BLANK are linked to increased feelings of happiness, optimism, curiosity and connectedness, as well as decreased anxiety, depression, rumination and fear of failure.
Self Compassion
This animal sleeps the fewest hours per day, roughly two hours, despite being one of the largest land mammals
Elephants
This term describes the phenomenon where highly processed foods bypass normal satiety signals, increasing caloric intake even when energy needs are met
Hyperpalatability
This hormone, produced by the pineal gland, regulates circadian rhythm and is suppressed by blue light exposure
Melatonin
The CLA is a method of using external cueing and objects to allow motor control to emerge on it's own based on the environment, and it stands for this
Contstraints-Led Approach
Name at least 2 of the 3 parts to a Self Compassion Break
1. Mindfulness (This is a moment of struggle)
2. Common Humanity (Struggle is a part of life- we all go through this)
3. Self-Kindness (May I be kind to myself, and give myself what I need)
John Adams
Omega 3 fatty acids
Testosterone
As opposed to fluctuators, Frans Bosch makes heavy use of this term, defined by stable movements that are applicable across many sports and activities
Attractors
In addition to Directness vs Indirectness, name 3 other types of conversational style differences outlined by Deborah Tannen
Hierarchy vs Equality (power dynamics)
High considerateness vs Participation (talking along/interruptions)
Report vs Rapport
Conversational Rituals (apologies, presents, eye contact)
What is the most abundant element in the Earth's crust?
Aluminum
This vitamin plays a crucial role in calcium absorption and bone metabolism and its deficiency is linked to osteoporosis
Athletes who sleep less than 6 hours per night show impaired glucose metabolism comparable to this chronic metabolic disease
Type 2 Diabetes
Mindfulness training increases the size of the PFC, pre-frontal cortex associated with factual context and rational thought, and decreases the size of this- the "fear center" in the brain
Amygdala (grows from PTSD)
According to Neff's research, self-compassion activates the caregiving system in the brain by increasing this hormone often linked to bonding and trust
Oxytocin
This state is the home to the geographic center of the contiguous US states (no Alaska/Hawaii)
Kansas
According to MASS research/interpretation, time-restricted feeding with an eight-hour feeding window is a suitable strategy for lifters, with no adverse effects on strength or muscle mass, when these 2 conditions are met. Have to have both
Total daily protein intake is sufficient
Training occurs in the fed state
Perception of sleep also impacts its effects on performance and stress. What percentage of Americans say they would feel better if they got more sleep? Answer within 10%
57%
42% say they get as much as they need
Caffeine has a physiological effect on performance. What percentage of the “real-world” impact of caffeine usage may be attributable to the placebo effect? Answer within 10%
66%, or 2/3
Deborah Tannen notes that communication breakdowns often stem not from intent but from this subtle element of how something is said. What is her term for this message behind the message?
Meta-message
This muscle in the body can exert the most force relative to its size
Masseter