ES 402 Exercise Leadership Test 2 study guide
ES 402 Exercise Leadership Test 2 study guide ES 402
Popular in Exercise Leadership
Popular in Health, Exercise Science & Recreation Management
This 3 page Study Guide was uploaded by Brandon Boone on Friday October 7, 2016. The Study Guide belongs to ES 402 at University of Mississippi taught by Paul Tyler Donahue in Fall 2016. Since its upload, it has received 4 views. For similar materials see Exercise Leadership in Health, Exercise Science & Recreation Management at University of Mississippi.
Reviews for ES 402 Exercise Leadership Test 2 study guide
Report this Material
What is Karma?
Karma is the currency of StudySoup.
You can buy or earn more Karma at anytime and redeem it for class notes, study guides, flashcards, and more!
Date Created: 10/07/16
Exercise Leadership Test 2 notes Neuromuscular Response to Resistance Training Skeletal muscle = organ containing muscle tissue, connective tissue, nerves, & blood vessels Epimysium = fibrous connective tissue that covers the body’s skeletal muscles (body has more than 430 skeletal muscles) Types of muscle connective tissue: epimysium (outer layer) perimysium (surrounds each group of fibers) endomysium (surrounds individual fibers) Motor unit = motor neuron & the muscle fibers it stimulates Generally each motor unit contains several hundred muscle fibers Myosin and Actin are protein filaments in muscle. Myosin is thin. Actin is thick. These filaments give skeletal muscle its striated appearance. Muscle actions: Concentric (muscle contracts and shortens) Eccentric (muscle lengthens) Isometric (muscle contracts but does NOT shorten) Eccentric = Force is high, Velocity is low Isometric = Force is high, Velocity is high Concentric = Force is low, Velocity is high Muscle fiber types: Type I (slowtwitch) Type IIa (fasttwitch) Type IIab (fasttwitch) (a.k.a. Type IIax) Type IIb (fasttwitch) (a.k.a. Type IIx) Exercise leadership test 2 notes key points Essential nutrients = we have to go and get these (eat them in our diet) Nonessential nutrients = our bodies already produce these Intake recommendation of protein for the average person is 0.8g/kg of body weight. Studies show that athletes consume between 1.5 and 2.0 g/kg of body weight. This is not a recommended amount for athletes; this is just what studies show take place. 1015% of caloric intake should be protein. Carbs – 4 kcals/g African Americans have a hard time getting Vitamin D from the sun. So they need to supplement this in their diet. Iron helps carry oxygen in the blood. Electrolytes are good for hydrating. You can go 30 days without food, but only 3 days without water. Creatine oversaturates the muscle by way of the phosphocreatine (phosphagen) system. Thus creating more ATP. When using creatine supplements, water weight is gained. Betaalanine is not needed in a creatine supplement. Key things to know for the test: P.E.D. why take creatine? dosing/stacking what is considered a dietary supplement? (requirements/qualifications) Neuromuscular types of muscle fibers phases of sliding filament theory concentric, eccentric, isometric all or none Nutrition Vitamins B12 and D Minerals: calcium, iron, potassium (electrolytes contain calcium and potassium) Glycemic index = how much blood glucose level rises with one specific item (example: consuming one slice of white bread) Exercise leadership test 2 notes P.E.D.s The FDA determines the distinction between something being considered a drug vs. being considered a dietary supplement. This is based off of the FDA approval for safety and effectiveness. Dietary Supplement = product intended to supplement diet; containing one or more of the following ingredients: a vitamin, a mineral, an herb or other botanical, an amino acid Other qualifications of dietary supplements: dietary supplement used to increase total dietary intake a concentrate, a constituent, a metabolite, an extract, or a mixture of these must be intended for ingestion, and not intended for use as only food in a meal/diet Anabolic steroids = man made derivatives of testosterone Dosing Stacking is when athletes use several anabolic steroids at the same time (the effect of one drug might be enhanced when combined with another) Steroids increase muscle protein synthesis which causes an increase in lean body mass Athletes generally choose to use steroids with hopes of gaining increased muscle mass, strength, and athletic performance. However, changes depend on how the athlete trains as well.
Are you sure you want to buy this material for
You're already Subscribed!
Looks like you've already subscribed to StudySoup, you won't need to purchase another subscription to get this material. To access this material simply click 'View Full Document'