NCAA PPL Human Performance flashcards

32 cards. Read the term and the definition here. The deck at the top of this page is optional.

SAID principle

Specific Adaptation to Imposed Demands: the body adapts specifically to the type of stress applied, so training must replicate the target task's movement, intensity, and energy demands.

Acute:chronic workload ratio

A 7-day training load divided by a 28-day rolling average; ratios above roughly 1.5 are associated with increased injury risk in team-sport athletes.

Session-RPE load

Internal training load calculated as RPE (0–10) multiplied by session duration in minutes; useful when heart-rate or GPS data are unavailable.

Allometric scaling

Adjusting physiological values for body size; strength is often scaled to body mass^0.67 and VO2max expressed per kilogram to allow fair comparison across athletes.

Phosphagen system

The ATP-PCr energy system that supplies ATP for about 10 seconds of maximal effort via creatine kinase and phosphocreatine; it requires no oxygen and produces no lactate.

Glycolysis net ATP

Breakdown of one glucose molecule to pyruvate yields a net gain of 2 ATP (4 produced minus 2 invested) before mitochondrial oxidation.

Respiratory exchange ratio

RER equals VCO2 divided by VO2; 0.70 indicates predominantly fat oxidation, 1.00 carbohydrate oxidation, and values above 1.00 suggest hyperventilation or bicarbonate buffering.

Lactate threshold

The exercise intensity at which blood lactate begins to accumulate faster than it is cleared; typically 50–60% VO2max untrained and 70–80% in trained endurance athletes.

EPOC

Excess post-exercise oxygen consumption: the elevated oxygen uptake after exercise that returns the body to homeostasis; it accounts for only about 6–15% of exercise energy cost.

Carbohydrate intake during exercise

For events lasting 1–2.5 hours, consume 30–60 grams of carbohydrate per hour; for longer events, up to 90 grams per hour using multiple transportable sugars such as glucose plus fructose.

Protein for hypertrophy

A daily intake of 1.6–2.2 grams per kilogram body mass, distributed as 0.25–0.4 grams per kilogram per meal across 3–5 meals, maximizes muscle protein synthesis.

Hydration replacement rule

Replace 125–150% of sweat loss with sodium-containing fluid after exercise; aim to keep body-mass loss below 2% during activity to protect performance.

Creatine monohydrate dosing

3–5 grams per day maintains elevated muscle phosphocreatine; a loading protocol of 20 grams per day for 5–7 days saturates stores faster and supports repeated-sprint capacity.

Caffeine ergogenic dose

3–6 milligrams per kilogram body mass taken 30–60 minutes before exercise improves endurance performance and vigilance; avoid within 8 hours of sleep.

Hypertrophy training variables

Muscle growth is driven by mechanical tension, metabolic stress, and muscle damage; volume load (sets × reps × load) is the primary programmable variable, typically 6–12 reps at 67–85% 1RM.

VO2max determinants

VO2max equals cardiac output multiplied by the arteriovenous oxygen difference; stroke volume is the primary limiting factor in most healthy untrained individuals.

Detraining timeline

Measurable strength loss occurs after about two weeks of inactivity; VO2max declines roughly 6–10% after two to four weeks of bed rest or immobilization.

Concurrent training interference

High-volume endurance training can blunt strength and hypertrophy gains; separate strength and endurance sessions by at least six hours or sequence strength first.

DOMS peak

Delayed-onset muscle soreness peaks 24–72 hours after unaccustomed exercise and is not a reliable indicator of training effectiveness or adaptation.

Athlete sleep need

Adults need 7–9 hours and adolescents 9–10 hours; sleep extension has been shown to improve sprint times and reaction time in athletes.

HRV interpretation

Heart rate variability reflects autonomic balance; higher resting values generally indicate better parasympathetic recovery, but trends across days matter more than single readings.

Deload week

A planned reduction in training volume of 40–60% while maintaining some intensity to preserve fitness and restore readiness before the next training block.

Nordic hamstring exercise

An eccentric hamstring exercise performed consistently twice weekly that reduces hamstring strain injury risk by approximately 50% in athletes.

FIFA 11+ program

A structured warm-up program performed at least twice weekly that reduces lower-limb injury rates by roughly 30–40% in soccer players when adherence is high.

ACL landing mechanics

Knee valgus and stiff landings increase anterior cruciate ligament load; coaching soft landings, hip hinge, and knee tracking over toes reduces risk.

Bone stress injury prevention

Sudden increases in impact loading, such as running volume or marching, are the primary modifiable risk; the 10% weekly volume rule is a useful heuristic.

Transtheoretical model stages

Behavior change progresses through precontemplation, contemplation, preparation, action, and maintenance; interventions must match the client's current stage to be effective.

Self-Determination Theory

Intrinsic motivation is supported by autonomy, competence, and relatedness; controlling language and external pressure undermine adherence and long-term engagement.

SMART goals

Goals that are Specific, Measurable, Achievable, Relevant, and Time-bound; process goals generally outperform outcome goals for adherence and skill acquisition.

Motivational interviewing OARS

Open questions, Affirmations, Reflections, and Summaries form the core skills of motivational interviewing; avoiding the righting reflex supports client-led change.

Scope of practice

Exercise professionals provide training and lifestyle guidance within their credential; medical diagnosis, prescription, and rehabilitation must be referred to licensed healthcare providers.

Informed consent elements

Informed consent must disclose the purpose, risks, benefits, alternatives, confidentiality protections, and the client's right to withdraw at any time without penalty.