Be Familiar with all definitions throughout the chapter

Bioenergetics and Metabolism

• Bioenergetics – Study of energy in the human body. 
• Metabolism – All of chemical reactions that occur in the body to maintain itself. Metabolism is process in which nutrients are acquired, transported, used, and disposed of by the body. 
• Exercise Metabolism – Examination of bioenergetics as it relates to unique physiologic changes and demands placed on the body during exercise. 

Fuel for Energy Metabolism

• Substrates – Material or substance on which enzyme acts. Proteins, carbs, fats are main substrates used to transfer metabolic energy to be used for all types of cellular activity and life.
  
• Carbohydrates – Organic compounds of carbon, hydrogen, oxygen which include starches, cellulose, and sugars. Important source of energy. All carbs broken down into glucose(simple sugar). 
• Glucose – Absorbed and transported in the blood. Simple sugar manufactured from carbs, fat, and lesser extent protein.
• Glycogen – Complex carb molecule used to store carbs in liver and muscle cells. When carb energy is needed, glycogen is converted into glucose for use by muscle cells.
• Fat – Helps the body use vitamins and keep skin healthy, serve as energy stores for the body. Two types of fats in food saturated and unsaturated.
• Triglycerides – Chemical substrate form in which most fat exists in food as well as in the body.
• Protein – Amino acids linked by peptide bonds, which consist of carbon, hydrogen, nitrogen, oxygen, and usually sulfur. Protein rarely supplies much energy during exercise, ignored as significant fuel for energy metabolism. Protein becomes significant source of fuel during starvation.
• Gluconeogensis – Formation of glucose from noncarbohydrate sources, such as amino acids.

Energy and Muscle Contraction

• Adenosine Triphosphate – Energy storage and transfer unit within the cells of the body. When chemical bonds holding ATP are broken, energy is released for cellular work(such as muscle contraction), breaking the bond leaves behind molecule called adenosine diphosphate (ADP).
  
• Adenosine Diphosphate – High-energy compound occuring in all cells from which ATP is formed. Free energy is harnessed, used to attach phosphate group to an ADP and retore ATP levels back to normal to perform more work.
• Energy is used to form myosin-actin cross-bridges that faciliate muscle contraction. Cross-bridges is an enzyme that separates phosphate from ATP, releasing energy. Energy is needed to allow cross-bridge to ratchet thin actin filament toward center of sarcomere. Once that process is complete another ATP is needed. For one cycle of a cross-bridge two ATPs are needed.

Energy and Mechanical Work

• Any form of exercise can be defined by intensity and duration. 
• 40% of energy released from ATP is actually used for cellular work, remainder is released as heat.
• ATP = ADP + Pi + Energy release
• Phosphorylation – process of adding phosphate group onto ADP to create ATP
• Three metabolic pathways cells can use to generate ATP – 1. ATP-PC system, 2. Glycolytic system(glycolysis), 3. Oxidative system(oxidative phosphorylation)
• ATP-PC System - Transfers phosphate group from another high energy molecule called phosphocreatine(PC or CP) to ADP molecule enough energy can be produced to faciliate one cross-bridge cycle. ATP and PC are called phosphagens. Creating new ATP from phosphocreatine molecule(ATP-PC system) is simplest and fastest way. Occurs without presence of oxygen(anaerobic). Only supplies energy for 10-15 secs before exhausted, this system is activated at onset of activity regardless of intensity.
• Glycolysis - The other anaerobic means of producing ATP. Chemical breakdown of glucose. Anaerobic glycolysis. Glucose or glycogen must be converted to glucose-6-phosphate before it can generate energy. Conversion of glucose to glucose-6-phosphate takes 1 ATP molecule, with glycogen it does not. Glucose and glycogen are broken down into pyruvic acid(aerobic glycolysis) or lactic acid(anaerobic glycolysis). 2 ATP for each mole or unit of glucose and 3ATP for each unit of glycogen. This system can produce significantly greater amount of energy than ATP-PC system, it too is limited to approximately 30 to 50 seconds of duration.
• Oxidative System - Most complex of three energy systems. Uses substrates with aid of oxygen to generate ATP. Three oxidative systems include aerobic glycolysis, krebs cycle, elecron transport chain(ETC).
• B-oxidation – Breakdown of triglycerides into smaller subunits called free fatty acids(FFAs) to convert FFAs into acyl-CoA molecules, which then are available to enter the Krebs cycle and ultimately lead to the production of additional ATP. 

Energy During Exercise

• Most important factor regulating energy utilization during exercise is the intensity and duration of exercise. 
• After 90 mins of exercise majority of muscle glycogen stores are depleted.

Metabolism during Steady-State Exercise

• Excess Postexercise Oxygen Consumption(EPOC) – State in which the body’s metabolism is elevated after exercise. Energy demands fall back to baseline after exercise but oxygen consumption remains elevated for short period to keep generating ATP aerobically, this is the EPOC. ATP Above and beyond what is needed for recovery is produced to help reestablish baseline levels of ATP and PC and assist in clearing metabolic end products(like lactic acid).
  

Metabolism during Intermittent Work

• Most of energy comes from anaerobic metabolism. When intensity is decreased there is a continued period of high, but briefly elevated oxygen consumption. If high intensity work is short, fueld by ATP-PC, then recovery period if brief. Recovery of ATP-PC cycle is complete in 90 seconds. If period of high intensity work is longer recovery period will take longer. 

The Myth of the Fat Burning Zone

• Even though a RQ of .8 results in 67% of energy coming from fat and 33% from carbs, you’re only expending 4.8 cals per minute equaling 3.2 from fat. If you double intensity to RQ of .86, 54% of energy comes from fat. But 9.75 cals are expended per minute, thus more cals from fat are still expended even though fat burning % is lower.

The post NASM Study Guide Chapter 4 – Exercise Metabolism and Bioenergetics appeared first on The Healthy Gamer.

• Figure 3.3 Atria and Ventricles know the functions of the right and left atrium and the right and left ventricles
• Table 3.1 Support Mechanisms of Blood
• Table 3.2 Structures of the respiratory pump.

The Cardiovascular System

• Cardiorespiratory system – composed of cardiovascular and respiratory system.
  
• Cardiovascular system – Heart, blood, and blood vessels. 

The Heart

• Heart – Hollow, muscular organ that pumps a circulation of blood through the body by means of rhytmic contraction. Positioned in thoracic cavity, lying anteriorly(in front) to the spine and posteriorly(behind) the sternum.
  
• Mediastinum – Space in the chest between lungs that contains all internal organs of the chest except lungs. Adult heart size of fist weighs 300g.
• Cardiac muscle one of three major types, involuntary muscle, not consciously controlled.
• Cardiac muscles are shorter and more tightly connected than skeletal muscle. Have irregularly spaced dark bands called intercalated discs.
• Sinoatrial (SA) Node – Specialized area of cardiac tissue located in the right atrium of the heart which initiates electrical impulses that determine the pacemaker for the heart. Electrical signals are transmitted from the SA, through both atria and down into ventricles. Referred to as the pacemaker for the heart.
• Atrioventicular (AV) Node – Small mass of specialized cardiac muscle fibers, located in the wall of the right atrium of the heart, that receives heartbeat impulses from the sinoatrical node and directs them to the walls of the ventricles. AV node delays electrical impulse from SA before allowing it to move on to ventricles. Directs impulses to walls of ventricles.
• Heart composed of four hollow chambers, delineated into two interdependent but separate pumps on each side. Two pumps are separated by interatrial septum(separates atria) and interventicular septum(separates the venticles).
• Each side of the heart has two chambers, an atrium and a ventricle.
• Right side of the heart is the pulmonic side because it receives blood from the body that is low in O2 and high in CO2 and pumps it to the lungs then back to the left atria.
• Left side of heart is systemic side, pumps blood high in O2 low in CO2 to rest of the body.
• Blood pumped from right side, pulmonic, to the lungs, then through left side, systemic to the rest of the body. Right to left.
• Atria – Superior(upper) chamber of the heart that receives blood from veins and forces it into ventricles. On either side of heart. Gather blood returning to heart. Right atrium gathers deoxygenated blood, left atrium gathers oxygenated blood from lungs.
• Ventricles – Inferior(lower) chamber of the heart receives blood from its corresponding atrium and forces blood into arteries. Larger than atria. Right ventricle has thin walls and pumps under low pressure. Left ventricle has thicker walls and pumps under high pressure b/c it pumps blood out to the rest of the body. Right ventricle receives deoxygenated blood from right atrium, left ventricle receives oxygenated blood from left atrium.
• Each chamber of heart is separated from one another and major veins and arteries by valves to prevent backflow or spillage of blood.

Know this figure for the test.

Functions of the Heart

• Stroke Volume – Amount of blood pumped out of the heart with each contraction. Difference between ventricular end-diastolic volume(EDV) and end-systolic volume(ESV). EDV is filled volume of ventricle before contraction, ESV is residual volume of blood remaining in ventricle after contraction. Typical EDV 120mL and ESV 50mL. Difference, 70mL represents SV. D comes before S EDV is BEFORE contraction, and ESV come AFTER contraction.
  
• Heart Rate – Rate at which heart pumps.
• Cardiac output (Q) – Heart rate x stroke volume, overall performance of heart. 

Blood

• Blood – Fluid circulates in the heart, arteries, capillaries, and veins, carries nutrients and oxygen to all parts of the body and also rids body of waste products. Blood consists of cells suspended in watery luiquid called plasma, which also contains nutrients such as glucose, hormoens, and clotting agents.
  
• Red, white, and platelets in blood cells.
• Plasma makes up 55% of volume of blood and 45% are red, white, platelets. 4-6L of blood in adult.

Know this for the test!

Blood Vessels

• Blood vessels – network of hollow tubes that circulates blood throughout body. Transported to and from heart.
• Arteries – Blood vessels that transport blood away from heart.
• Capillaries – Smallest blood vessels, site of exchange of chemicals and water between blood and tissue.
• Veins – Vessels that transport blood from capillaries toward the heart.
• Largest artery in the body is the aorta, carries blood away from the heart.
• Arterioles – small terminal branches of an artery which end in capillaries.
• Venules - Very small veins that connect capillaries to the larger veins.

The Respiratory System

• Respiratory System – Lungs and respiratory passageways that collect oxygen from external environment and transports it to bloodstream. 
  
• Breathing is the process of moving air in and out of the body and requires optimal functioning of the respiratory pump and all its components.
• Respiratory Pump – Bones and soft tissue that work together to allow proper respiratory mechanics to occur and help pump blood back to heart during inspiration.
• Inspiration – Inhilation, actively contracting the inspiratory muscles to move air into body. Actively contracting.
• Expiration – Exhalation, process of actively or passively releasing inspiratory muscles to move air out of the body. 

Know this table for the test.

Respiratory Airways

• Respiratory passages are divided into conducting airways and respiratory airways.
• Conducting airways consists of all structures that air travels through before entering respiratory airways. Nasal, oral cavaties, mouth, pharynx, larynx, trachea, basically your nose and throat before lungs.
• Diffusion – process of getting oxygen from environment to tissues of the body.

Cardiorespiratory System Function

• Cardiovascular and respiratory systems work together to transport oxygen to body tissues. Capacity to efficiently use oxygen is dependent on respiratory system’s ability to collect oxygen and the cardiovascular system’s ability to absorb and transport it.
• Use of oxygen by the body is oxygen uptake.
• Resting oxygen consumption (VO2) is approximately 3.5 mL of oxygen per KG of bodyweight per minute, typically named 1 metabolic equivalent or 1 MET.
• Fick equation – equation for oxygen consumption.
• Maximal Oxygen Consumption (VO2max) – Highest rate of oxygen transport and utilization achieved at maximal physical exertion. Best measure of cardiorespiratory fitness. Anywhere from 11 to 23 METs.

Abnormal Breathing Patterns

• Breathing pattern becomes more shallow, uses secondary respiratory muscles more than diaphram. Upper chest breathing becomes habitual causing overuse in secondary respiratory muscles such as scalenes, sternocleidomastoid, levator scapulae, and upper trapezius.
• Respiratory muscles also play major postual role in human movement system, all connecting directly to cervical and cranial portions of the body. Increased activity and excessive tension may result in headaches, lightheadedness, and dizziness.
• Excessive breathing(short, shallow) can lead to altered CO2 and Oxygen blood content and can lead to feelings of anxiety.
• Inadequate oxygen and retention of metabolic waste within muscles can create fatigued, stiff muscles.
• Inadequate joint motion of the spine and rib cage, as a result of improper breathing, causes joints to become restricted and stiff.

The post NASM Study Guide Chapter 3 – The Cardiorespiratory System appeared first on The Healthy Gamer.

Chapter 2 Basic Exercise Science

• Know all definitions
• Figure 2.34
• Figure 2.38
• Table 2.5 Muscle Fiber Types
• Table 2.6 Muscle as Movers

Introduction to Human Movement

• Human movement is accomplished through the integration of the nervous, skeletal, and muscular systems. The nerves, muscles, and joints must work together in a chain to produce motion(kinetic). These three systems are also referred to as the kinetic chain.
• Human Movement System - The combination and interrelation of the nervous, muscular, and skeletal systems.

The Nervous System

•  Nervous system - One of the main organ systems of the body. Conglomeration of billions of cells specifically designed to provide a communication network within the human body. The CNS is composed of the brain and spinal cord. The peripheral nervous system(PNS) contains only nerves and connects the brain and spinal cord(the CNS) to the rest of the body.
• Sensory function - Ability of the nervous system to sense changes in either internal or external environment. One of three primary functions of the nervous system.
• Integrative function - Ability of nervous system to analyze and intepret sensory information to allow for proper decision making, producing an appropriate response.
• Motor function - Neuromuscular (nervous and muscular system) response to sensory information. I.e. causing muscle contraction when you touch a hot stove so that you jerk your hand back.
• The nervous system is responsible for the recruitment of muscles, learned patterns of movements, and the functioning of every organ in the human body. Pretty important!
• Proprioception - Cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement. When you run your feet give you proprioceptive feedback on the type of surface you’re running on. Training proprioception improves balance, coordination, and posture.

Anatomy of the Nervous System

• Neuron - Functional unit of the nervous system. Billions of neurons make up nervous system, provides it with ability to communicate internally with itself as well as externally with environment. Transmits impulses through both electrical and chemical signals. Forms the core of the nervous system which includes the brain, spinal cord, and peripheral ganglia.
  
• Neurons are composed of cell body, axon, and dendrites.
• The cell body of Neuron contains a nucleus, lysosomes, mitochondria, and a Golgi complex.
• Axon – cylendrical projection from the cell body that transmits nervous impulses to other neurons or effector sites(muscles, organs). Provides communication from brain and spinal cord to other parts of the body.
• Dendrites – gather information from other structures and transmit it back into the neuron.
• Sensory (afferent) neurons - Respond to touch, sound, light, and other stimuli and transmit nerve impulses from effector sites(muscles, organs) to the brain and spinal cord.
• Interneurons - Transmit nerve impulses from one neuron to another. Hence INTER neuron. Between neurons.
• Motor (efferent) neurons - transmit nerve impulses from the brain and spinal cord to the effector sites such as muscles or glands.
• So sensory neurons transmit from muscles and organs to the CNS. Motor neurons transmit nerve impulses from CNS to muscles and organs. Interneurons transmit impulses between neurons.

The Central and Peripheral Nervous System

• The nervous system is composed of two interdependent divisions, the CNS and the PNS.
• Central Nervous System - Consists of the brain and the spinal cord, and its primary function is to coordinate the activity of all parts of the body.
• Peripheral Nervous System - Nerves that connect the CNS to the rest of the body and the external environment. Nerves of PNS are how CNS receives sensory input(from sensory afferent neurons) and initiates responses(through motor efferent neurons).
• The PNS serve two main functions. They provide a connection for the nervous system to activate different effector(organ, muscle) sites. Second they relay information from effector(organ, muscle) sites back to the brain via sensory receptors, providing constant update to the relation of the body and the environment.
• The PNS consists of the somatic and autonomic nervous system.
• The somatic nervous system consists of the nerves that serve the outer areas of the body and skeletal muscle and are responsible for the voluntary control of movement. So somatic is what controls your biceps and legs and whatnot.
• The autonomic nervious system supplies neural input to the involuntary systems of the body, like your heart. Autonomic, auto, think autopilot, you don’t have conscious control over the autonomic process.
• The autonomic is divided into sympathetic and parasympathetic nervous systems.
• The sympathetic system increases the activation level of neurons in preparation for activity(ramps you up).
• The parasympathetic ramps your system down, decreases levels of activation.
• Sensory receptors are specialized structures that convert environmental stimuli(heat, sound, taste, etc) into sensory information for the brain. These receptors are divided into four categories, mechanoreceptors, nociceptors, chemoreceptors, and photoreceptors.
• Mechanoreceptors - specialized structures that respond to mechanical pressure within tissues and then transmit signals through sensory nerves. Respond to outside forces such as touch, pressure, stretching, sound waves, and motion. Senses distortions in body tissues.
• Muscle Spindles - Sensory receptors, run parallel to muscle fibers. Are sensitive to changes in muscle length and rate of length change. Help regulate the contraction of muscles via the stretch reflex mechanism. This mechanism is a normal response to the body to a stretch stimulus in the muscle, it is designed to protect and prevent overstretching and muscle damage.
• Gogli Tendon Organs(GTOs) - Specialized sensory receptors located where the skeletal muscle fibers attach to the tendons. Sensitive to changes in muscular tension and rate of tension change. Activiating the Gogli tendon organ causes the muscle to relax which prevents the muscle from excessive stress or injury.
• Joint receptors - located around joint capsule, respond to pressure, acceleration, and deceleration of the joint. Signals extreme joint positions and thus helps prevent injury.
• Performance increases in early stages of training result from changes in the way the CNS controls and coordinates movement. Unsuccesful performances can be cross referenced with other sensory input and new movement strategys found. Regular training causes adapations int he CNS, allowing greater control of movements, thus causing movements to be more smooth and more accurate – improving performance.

Skeletal System

• Skeletal System – Body’s framework, composed of bones and joints. Provides shape and focus for bodies. Produces blood for the body and stores minerals. Growth, maturation, and functionality of skeletal system are greatly affected by posture, physical activity, and nutrition.
  
• Bones – Provide a resting ground for muscles and protection of vital organs. 
• Joints – Junctions of bones, muscles, and connective tissues at which movement occurs. Also known as articulation. 
• The skeletal system is divided into two divisions.
• Axial Skeleton – Portion of skeletal system that consists of skull, rib cage, and vertebral column. Think torso and head. 80 bones.
• Appendicular Skeleton – Portion of skeletal system that includes the upper and lower extremeties. Arms, legs. Think appendage, appendicular, arms, legs. 126 bones.
• 206 bones in the skeletal system, 177 used in voluntary movement, more than 300 joints in the body.
• Bones serve two vital functions – leverage and support.
• Remodeling - Process of resorption and formation of bone. Old bone is broken down and removed by osteoclasts, new bone is laid down by cells called osteoblasts.
• Osteoclasts – Bone cell that removes bone tissue. Clast. Clap. You want to get rid of the clap. Osteoclasts get rid of bone.
• Osteoblasts – Bone cell that forms bone. Blast. You like having a blast. You like building bone. Osteoblasts build bone.
• Remodeling follows lines of stress placed on bone. Exercise and habitual posture fundamentally influences the health of the skeletal system. Incorrect exercise and posture will lead to remodeling process that reinforces predominating bad posture.

Types of Bones

• Five major types of bones. Shape, size, and proportion determine their classification.
• Long bones - long cylindrical body, irregular or widended ends. Shaped like a beam and have slight curvature. Predominantly composed of compact bone tissue for strength and stiffness. Has considerable amount of spongy tissue for shock absorption.
• Epiphysis – End of long bones, mainly composed of cancellous bone and house much of the red marrow involve din red blood cell production. One of primary sites for bone growth. End of long bones, red marrow which produces red blood cells. Knobby end looking parts of the bone.
• Diaphysis – Shaft portion of long bone. The shaft. Long part. Compact bone(strong).
• Epiphyseal Plate – Region of long bone connecting the diaphysis to the epiphysis. A layer of subdividing cartilaginous cells in which growth in length of the diaphysis occurs. 
• Periosteum - Dense membrane composed of fibrous connective tissue that closely wraps (invests) all bone, except that of the articulating surfaces in joints, which are covered by a synovial membrane. Inner surface provides materials for nutrition repair and facilitates growth in the diameter of the bone.
• Medullary cavity – Central cavity of bone shafts where marrow is stored. Contains fatty yellow marrow, predominantly fat and serves as energy reserve, center of diaphysis.
• Articular (hyaline) cartilage – Covers the articular surfaces of bones. “articular surface” means the parts of the bone that moves in joints. Hard, white, shiny tissue that along with synovial fluid helps reduce friction in freely moving synovial joints. Fundamental to smooth joint action.
• Short bones - Similar in length and width. Somewhat cubical in shape. Consist predominantly of spongy bone tissue to maximize shock absorption. Carpals of hands and tarsals of feet.
• Flat bones - Thin bones, two layers of compact bone tissue surrounding a layer of spongy bone tissue. Involved in protection of internal structures and also provide broad attachment sites for muscles. Sternum, scapulae, ribs.
• Irregular bones - Unique shape and function. Veterbrae, pelvic bones, facial bones.
• Sesamoid Bones - Small bones embedded in a joint capsule or found in locations where tendon passes over a joint. Develop within particular tendons at a site of considerable friction or tension. Serve to improve leverage and protect the joint from damage.
  

Bone Markings

• Bones have specific distinguishing structures called surface markings. They increase stability in joints as well as provide attachment sites for muscles. Divided into depressions and processes.
• Depressions – Flattened or indented portions of bone, which can be muscle attachment sites. Indents. Grooves.
• Processes – Projections protruding from the bone where muscles, tendons, and ligaments can attach. Part that sticks out on bones. Where there is a depression on both sides will generally be processes.

Vertebral Column

• Vertebral Column – Backbone, spinal column, series of irregularly shaped bones called vertebrae that houses spinal cord. 
• First seven vertebrae starting from top are cervical vertebrae, flexible framework and provide support and motion for the head(your neck, basically).
• Next 12 are upper and middle back, called thoracic vertebrae, move with the ribs to form rear anchor of rib cage. Larger than cervical vertebrae and increase in size from top to bottom.
• Next five are lumbar vertebrae. Largest in spinal column, support most of the body’s weight and attached to back muscles, often location of pain because they are subject to largest forces and stresses.
• The sacrum is a triangular bone located below lumbar vertebrae, four or five sacral vertebrae in a child which become fused into a single bone during adulthood.
  
• Bottom of spinal column is coccyx or tailbone, 3 to 5 bones fused together.
• Intervertebral discs are fibrous cartilage that act as shock absorbers and allow the back to move.
• Optimal arrangement of curves is referred to as a neutral spine. Vertebrae and associated structures under the least amount of load.

Joints

•  Formed by one bone that articulates with another bone. Categorized by structure and function.
• Arthrokinematics – Joint motion. Rolled, slide, and spin. Motions rarely occur in isolation. Rolling movement – bicycle roll on street. Sliding – tire skidding on street. Spinning movement – twisting lid off a jar.
• Synovial joints – Held together by a joint capsule and ligaments and are most associated with movement in the body. 80% of all joints in the body, have greatest capacity for motion. Produce synovial fluid, resembles egg whites and works like engine oil.
• Nonsynovial joints – do not have a joint cavity, connective tissue, or cartilage. Exhibit little to no movement, seen in skull, distal joint of tibia and fibula.
• Ligaments – Primary connective tissue that connects bones together and provides stability, input to the nervous system, guidance, and the limitation of improper joint movement. Fibrous connective tissues, bone to bone, provide static and dynamic stability as well as input to nervous system (proprioception). Made up of collagen. Ligaments have poor vascularity, blood flow, thus do not heal or repair well.

The Muscular System

• Muscular system – series of muscles that move the skeleton. Muscles generate internal tension, under control of nervous system, manipulates bones to produce movements. Movers and stabilizers.
  

The Structure of Skeletal Muscle

• Skeletal muscle one of three major muscle types, others are cardiac and smooth. Made up of individual muscle fibers.
• Bundles of muscle fiber can be broken down into layers. First layer is fascia, connective tissue.
• Epimysium – layer of connective tissue that is underneath the fascia and surrounds the muscle. Inner layer immediately surrounding the muscle. Fascia and epimysium are connected to bone to help form muscle’s tendon.
• The next bundle of muscle fiber is called fascicle. Each fascicle is wrapped by connective tissue called perimysium.
• Perimysium – connective tissue that surrounds fascicle. 
• Each fasicle is made up of many individual muscle fibers which are wrapped in a connective tissue called endomysium.
• Endomysium – deepest layer of connective tissue that surrounds individual muscle fibers.
• Connective tissues within muscle play vital role in movement, they allow forces generated by muscle to be transmitted from contractile components of muscle to bones, each layer of connective tissue extends the length of the muscle helping form the tendon.
• Tendons – Connective tissues that attach muscle to bone and provide an anchor for muscles to produce force. 

KNOW THIS FIGURE!

Muscle Fibers and their Contractile Elements

• Fibers are encased in a plasma membrane known as sarcolemma.
• Sarcomere – functional unit of muscle that produces muscular contraction and consists of repeating sections of actin and myosin. 
• Neural Activation – Contraction of a muscle generated by neural stimulation. 
• Motor Unit – Motor neuron and all of the muscle fibers it innervates. 
• Neurotransmitters – Chemical messengers that cross the neuromuscular junction (synpase) to transmit electrical impulses from nerve to the muscle.
• Acetylcholine (ACh) is what is used by neuromuscular system. Once attached ACh stimulates fibers to go through a series of steps that initiates muscle contractions.
• Muscles are divided into motor units. Single motor unit consists of one motor neuron(nerve) and the muscle fibers it innervates. If stimulus is strong enough it will spread through whole length of muscle fiber, all of the muscle fibers supplied by a single nerve. If the stimulus is not strong enough then there will be no action potential and no muscle contraction. Motor units cannot vary the amount of force they generate. They either contract maximally or not at all. 
• Because of all or nothing law the overall strength of skeletal muscle contraction depends on size of the motor unit recruited(how many muscle fibers are contained within the unit) and number of motor units activated.
• Muscles that control fine movements are made up of many small motor units. Large muscles are made up of larger motor units. 10-20 fibers in each eye motor unit. 2,000 to 3,000 fibers in intestinal motor units.

Understand this figure.

Muscle Fiber Types

• Fiber types vary in chemical and mechanical properties. Two main types, type I and type II.
• Type I(slow twitch) contain large number of capillaries, mitochondria(transforms energy from food into ATP), myoglobin(increased delivery of oxygen). Red fibers
• Type II(fast-twitch) subdivided into Type IIa and Type IIx. Contain fewer capillaries, mitochondria, and myoglobin. White fibers.
• Type IIx have low oxidative capacity and fatigue quickly.
• Type IIa higher oxidative capacity and fatigue more slowly than IIx. IIa are known as intermediate fast-twitch fibers.
• Type I are smaller in diameter, slow to produce maximal tension, more resistant to fatigue. Produce long term contractions. Think marathons. Maintaining posture against gravity.
• Type II larger in size, quick to produce maximal tension, fatigue more quickly. Sprint muscles.
• All muscles have combination of slow and fast twitch. Ex. shin has 735 slow twitch type I whereas calf muscle has 49% slow twitch.

Know this.

Muscles as Movers

• Agnost muscles act as prime movers. They are most responsible for a particular movement.
• Synergist muscles assist prime movers. Synergist, think synergy. Assists with.
• Stabilizer support and stabilize the body.
• Antagonist muscles perform opposite action of prime mover.

Know this figure for the test.

The Endocrine System

• System of glands that secrete hormones into bloodstream to regulate variety of bodily functions. Mood, growth, development, tissue function, and metabolism.

Endocrine Glands

• Primary endocrine glands are hypothalamus, pituitary, thyroid, and adrenal glands. 
• Pituitary, “master” gland. Controls functions of other endocrine glands.
• Thyroid produces hormones that regulate metabolism and affect growth.
• Adrenal glands secret hormones – corticosteroids, catecholamines, cortisol, adrenaline in response to stress.
• Hormonal activity control rests with hypothalamus and pituitary gland.

Insulin, Glucagon, and Control of Blood Glucose

• Glucose is primary energy source during vigorous exercise. Glucose principal fuel for the brain. Too much glucose can damage vascular system. Control of glucose regulated by pancreas – producing insulin and glucagon.
• Insulin - Regulate energy and glucose metabolism. Glucose rich blood is circulated through pancreas, elevated levels of glucose trigger release of insulin. Circulating insulin binds with receptors in skeletal muscle and liver cells and cell membranes become more permeable to glucose. Glucose then diffuses from bloodstream into cell resulting in drop in blood glucose. Thus insulin causes fat, liver, muscle cells to take up glucose from the blood and store it as glycogen in liver and muscle.
• Glucagon - Opposite effect of insulin, functions to raise blood glucose by triggering release of glycogen stores from liver. Drop in circulating blood glucose triggers release of glucagon from pancreas.
• As activity levels increase the glucose uptake by cells increases. Increases insulin sensitivity in cells. Glucagon also increases helping m aintain steady supply of glucose.

Adrenal, Pituitary, Reproductive, and Thyroid Hormones

• Catecholamines – two, epinephrine(adrenaline) and norepinephrine. Produced by adrenal glands(on top of each kidney). Help prepare body for activity. Fight or flight. Hypothalamus triggers adrenals to secrete epinephrine for fight. 
• Epinephrine – increases heart rate and stroke volume, elevates blood glucose levels, redistributes blood to working tissues, opens up airways.
• Testosterone – produced in testes in males, ovaries and adrenal glands in females. Males produce up to 10x more. Fundamental role in growth and repair of tissue. Estrogen produced in ovaries in female and small amounts in adrenals in males.
• Cortisol – Catabolic hormone. Secreted by adrenals, serves to maintain high energy supply. Chronic cortisol can lead to significant breakdown of muscle tissue.
• Growth Hormone – Released from pituitary, regulated by hypothalamus. Stimulated by several factors: estrogen, testosterone, deep sleep, vigorous exercise. Primary anabolic hormone responsible for most of growth and development during childhood until puberty when primary sex hormones take over. Increases development of bone, muscle tissue, and protein synthesis. Increases fat burning and strengthens immune systme.
• Thyroid gland located at base of the neck below thyroid cartilage(adams apple). Releases hormones responsible for metabolism regulation.
• Testosterone and growth hormone levels increase after strength training and moderate to vigorous aerobic exercise.
• Prolonged bouts of endurance training or extremely intense training lowers testosterone levels while raising cortisol levels.

The post NASM Study Guide Chapter 2 – Basic Exercise Science appeared first on The Healthy Gamer.

This is a great meal replacement smoothie. It’s best used to make something healthy and delicious for those times when you’re in a hurry and don’t have time to cook – generally breakfast or lunch for most people. It’s also great post workout and can be used to add supplemental calories in to your day if you’re a hardgainer.

Recipe

Light 435 Cal Recipe:

• One scoop protein(roughly 25g protein)

• ½ cup frozen fruit

• 1 tbsp coconut oil

• 3 tbsp flax seed

• 2/3^rd cup Coconut or Almond Milk

• Macro breakdown: 435 cals, 22g carbs(6g fiber), 27g fat, 31g protein

Heavier 774 Cal Recipe:

• Two scoop protein(roughly 25g protein)

• 1 Cup frozen fruit

• 2 tbsp coconut oil

• 4 tbsp flax seed

• 1 cup Coconut or Almond Milk

• Macro breakdown: 774 cals, 35g carbs(8g fiber), 47g fat, 56g protein

*You can also substitute/add shredded coconut in lieu of coconut oil to get more fiber content and for more coconut flavor

Coconut oil can be found online, in the health food section of HyVee, and at health food stores.

Flax seed can be found next to the fish oils at Sams club, in the health food part of HyVee, and at health food stores.

Recommended protein powders:

• Optimum Nutrition 100% Whey

• Gaspari Myofusion

*Buying online can save you as much as 50% versus GNC

More in-depth article on losing fat.

Link showing benefits of medium chain tryglicerides(Coconut oil is made up of 66% medium chain tryglicerides)

Health benefits of Lauric Acid(Coconut oil contains 50% Lauric Acid)

The post Meal Replacement Smoothies – Fruity Coconut Smoothie appeared first on The Healthy Gamer.

Link

This is an extremely versatile build that, when used correctly, allows players to solo all maps with relative ease. Further, due to the large damage output and high survivability one can take on several mobs at once and finish them off quickly.

Skill Focus: Since Point Blank is used in this build, the player would have to stay within melee range in combat most scenarios. Thus, life and armor is focused on to allow for a tank-like setup so that the player can withstand damage.

Main skill gem: Rain of Arrows – as the build is heavily focused on life and armor, skill points are not spent on accuracy. Thus, rain of arrows is an outstanding choice here.

Auras: Wrath, Anger, Hatred, Purity, Determination, Grace, Vitality

Core item of the build: Blackgleam – results in very scalable damage when combined with Rain of Arrows and Iron Grip.

Flasks:
Life Flask (increased life recovery, increased evasion)
Life Flask (instant recovery, freeze dispel)
Life Flask (instant recovery, freeze dispel)
Granite Flask (extra charges, increased armor)
Quicksilver Flask (increased charge recovery, increased movement speed)

Marauder Melee Build (Newbie Friendly)

Link

This two handed melee build is the perfect solution for people that are after an affordable yet highly effective marauder build. It is a pretty straightforward build that newer players can easily keep up with and enjoy. It allows for good survivability without neglecting damage and allows one to effectively complete the game without ever having to worry about currency.

Build Focus: Strength

Skill Gems: Ground Slam, Leap Slam, Heavy Strike, Endurance Cry and Warlord’s Mark
Note: All these gems are quest rewards and are gained by simply leveling a marauder.

Weapon: 2-handed mace.

Other Features:

• The build uses the Blood Magic keystone, removing the mana pool completely.
• High Life Regeneration negates the drawbacks of Blood Magic, making skills almost free to use.
• Unwavering Stance allows for stun immunity which is very useful end-game.

Kripparrian’s Freeze Pulse Marauder

Link

This build is one that is reserved for those with deep pockets or rich friends. It is a niche build that depends heavily on equipment and requires certain expensive items to work efficiently.

Key item: Astramentis

Skill Gems:
Freezing Pulse (Added lightning damage, Faster casting, Added chaos damage)
Bear Trap
Enduring Cry
Blood Magic

Flasks:
Life Flask (increased life recovery, curse immunity)
LifeFlask (instant recovery, freeze dispel)
Quicksilver Flask (increased charge recovery, increased movement speed)
Granite Flask (increased charge recovery, curse immunity)
Granite Flask (extra charges, increased armor)

Etup’s EK Build

Link

The next build is crafted around the use of ethereal knives. It is a very strong build and has tremendous potential with the right gear to complement it. The only drawback one might find with such a build is that it promotes a slightly boring play style since it is so hard to die while using it.

Skill gems:
Ethereal Knives (life leech, faster projectiles, added fire, iron will, faster casting)
Bear Traps (added fire, culling strike)
Enduring Cry
Vulnerability
Molten Shell

Flasks:
Life Flask (instant recovery, freeze dispel)
Life Flask (instant recovery, freeze dispel)
Life Flask (increased life recovery, increased armor)
Quicksilver Flask (increased charge recovery, increased movement speed)
Granite Flask (increased charge recovery, curse immunity)

Rhox’s basic hardcore 2h marauder

Link

This is a build that is designed specifically for hardcore play and hence has a strong focus on survivability.

Skill gems:
Glacial Hammer (Weapon Elemental Damage, Melee Physical Damage, Faster Attacks)
Ground Slam (Melee Physical Damage, Added Fire Damage, Added Cold Damage, Faster Attacks)
Molten Shell (Iron Will, Concentrated Effect, Faster Casting)
Enduring Cry
Rejuvenation Totem/Decoy Totem

Auras: Grace, Anger, Wrath (Reduced Mana)

Flasks:
Life Flask (increased life recovery, curse immunity)
Life Flask (instant recovery, freeze dispel)
Quicksilver Flask (increased charge recovery, increased movement speed)
Granite Flask (increased charge recovery, curse immunity)
Granite Flask (extra charges, increased armor)
Weapon: two handed Mace.

The post 5 BEST Path of Exile Marauder Build appeared first on The Healthy Gamer.

I honestly thought the cert process would be pretty easy. I’ve been reading up on workout, nutrition, and fitness concepts for the last 11 years. Boy was I wrong. Articles and forum posts might give you a broad overview of the general concepts, but understanding and memorizing all of the scientific information in regards to anatomy, physiology, and biochemistry is rough!

In the last two and a half weeks I’ve read about half of the book. And after failing miserably on a practice test I needed to re-evaluate my study methods. If you want to change your results you must change your actions.

So I am going to teach YOU all of the NASM material and try to make all of the science talk more comprehendable  My biggest issue with the book is that it is incredibly difficult to read and you have to constantly reference sources just to understand what the authors are saying.

Sure it will take a lot longer and be a lot more work, but in the end it will help me be a better trainer and be able to much more effectively serve clients.

Let’s get started!

Bold terms denotes definitions that the book has highlighted.

Overview of the Personal Training Industry

• Muscle Imbalance – Alteration of muscle length surrounding a joint. Examples: focusing heavily on building chest can cause muscle imbalances, causing the pectorals to be stronger than the surrounding muscles and cause you to have a hunched forward posture.
• Chronic disease – is responsible for 75 cents of every dollar spent on Health Care in the United States. It is defined as an incurable illness or health condition that persists for a year or more, resulting in functional limitations and the need for ongoing medical care. 
• Obesity – Someone is considered obese when their body mass index(BMI) is 30 or greater, or they are at least 30 pounds over the recommended weight for their height. BMI is a really stupid way to measure obesity/overweight IMO because it simply takes into account weight and not weight from muscle/fat. I have a BMI of 27 so I’m overweight bordering on obese according to the BMI scales, at 9% bodyfat. What a stupid system. Anyways…
• According to “them” the desireable BMI for adults 20 and older is between 18.5 and 24.9
• 66% of Americans older than 20 are overweight, and 34% are obese, which means 72 million Americans are Obese! Crazy! But that means you’ll never want for money if you’re a good trainer.
• Overweight - People are overweight if they have a BMI of 25 to 29.9 or are between 25 to 30 pounds over the recommended weight for their height.
• Blood Lipids - Also known as cholesterol and triglycerides, are carried in the bloodstream by protein molecules known as high-density lipoproteins(HDL) and low-density lipoproteins(LDL). HDL is the good cholesterol, LDL is the bad cholesterol. Healthy cholesterol level is less than 200mg/dL. High cholsterol is more than 240mg/dL.
• Diabetes Mellitus - AKA Diabetes. A condition where blood glucose, AKA blood sugar, is unable to be absorbed into cells either because the pancreas is unable to produce insulin or the cells have become insulin resistant. Pancreas not producing insulin causes type I diabetes, insulin resistance causes type II diabetes. Type II diabetes is directly related to eating habits – constantly eating high carbohydrate meals along with low activity levels and poor body composition can lead to type II diabetes.
• Deconditioned - A state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability. Or, being fat and out of shape.
• Proprioception - The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement.
• Proprioceptively Enriched Environment - Unstable yet controllable physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms. So a dumbbell bench press would be a proprioceptively enriched environment because your body needs to sense the position of the dumbbells and use its internal balance and stabilization mechanisms to make sure you don’t drop the weights and kill yourself.

Integrated Training and the OPT Model

• Integrated training – Incorporating all forms of training in an integrated fashion as part of a progressive system. The forms of training include flexibility, cardiorespiratory, core, balance, plyometric, speed, agility, quickness, and resistance training. 
• The OPT Model – A training model for a society that has structural imbalances and a high susceptibility to injury. It is programming that systematically progresses any client to any goal.
• Physiological benefits – Improves cardiorespiratory efficiency, enhance endocrine(hormone) and serum lipid(cholesterol) adaptations, increase metabolism, increase bone density
• Physical benefits – Decrease body fat, increase lean body mass, increase tissue tensile strength(tendons, ligaments, muscles)
• Performance benefits – Strength, power, endurance, flexibility, speed, agility, balance
• Phases of training - Smaller divisions of training progressions that fall within the three building blocks of training. There are 5 phases of training and three building blocks.
• Stabilization level – phase 1 of training, stabilization endurance. Increase muscular endurance and stability while developing neuromuscular efficiency(coordination)
• Muscular endurance - Muscle’s ability to contract for an extended period.
• Neuromuscular Efficiency - Ability of neuromuscular system to enable all muscles to efficiently work together in all planes of motion.
• Goals of phase 1 stabilization endurance training – improve muscular endurance, enhance joint stability, increase flexibility, enhance control of posture, improve neuromuscular efficiency
• Training strategies of phase 1 stabilization endurance training – Train in unstable yet controllable environment (proprioceptively enriched), low loads, high reps.
• Strength level – phase 2, 3, and 4 of training. Follows the successful completion of stabilization training. The emphasis is to maintain stabilization endurance while increasing prime mover strength.
• Prime mover - The muscle that acts as the initial and main source of motive power.
• Phase 2 strength endurance training goals – improve stabilization endurance and increase prime mover strength, improve overall work capacity, enhance joint stabilization, increase lean body mass
• Phase 2 strength endurance training strategies – Moderate loads and reps(8-12), superset one traditional strength exercise and one stabilization exercise per body part in the resistance training portion of the program.
• Superset - Set of two exercises that are performed back-to-back without any rest time between them.
• Phase 3 hypertrophy training – Optional, depending on goals. Goal is to achieve optimal levels of hypertrophy(muscular growth). Strategy – high volume, moderate to high loads, moderate to low reps(6-12)
• Phase 4 maximum strength training – Optional. Goals – increase motor unit recruitment, increase frequency of motor unit recruitment, improve peak force. Strategy – High loads, low reps(1-5), longer rest periods
• Power level training – Should only be entered into after completion of stabilization and strength levels. Three levels are stabilization, strength, and power. Power emphasizes speed and power.
• Phase 5 power training – Execution of traditional strength exercises with a heavy load superset with power exercises with a light load performed as fast as possible(plyo).
• Rate of Force Production - Ability of muscles to exert maximal force output in a minimal amount of time

The post NASM Study Guide Chapter 1 – The Scientific Rationale for Integrated Training appeared first on The Healthy Gamer.

Do you get picked on because you’re fat? Skinny? Asian? Nerdy? Ugly? Stupid?

Does it make you feel hurt? Depressed? Lonely?

Fat Shaming

You’re not alone if you’ve ever been picked on. Everyone of us have insecurities that shame us. It is not the circumstances of our life but how we react to those circumstances that determines our ultimate fate.

The “normal” or “default” response to adversity is to blame external forces, displace responsibility, and live in denial from the hard truth. The hard truth that your present circumstances are entirely created by your past actions.

There is a decision that must be made. Will you continue to live this life of denial, anger, and frustration? You already know where this path leads. You’ve been walking it for your whole life.

Or will you decide to take full responsibility for your life. To change every aspect about yourself that you don’t like. And to take powerful action for the rest of your life.

Own your successes. Own your failures. Take ownership of your life. You are not a leaf drifting in the wind. You are a human being. The captain of your soul. Take the helm. Be courageous. Be the captain. Live with direction. Live fearlessly.

Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.

In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.

Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds and shall find me unafraid.

It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate:
I am the captain of my soul.
- Invictus

The post Fat Shaming – Dealing with Negativity in Life appeared first on The Healthy Gamer.

Due to popular demand, I have come up with an optimized route that everyone can follow while leveling. The guide is broken down into increments of 10 points and a general route is laid out for every 10 points that you get. While reading this guide, please keep in mind that this is exactly that, a guide. You will have to determine based on your gear levels how you go about getting all these points.

Please note that the resolute technique was picked up till I got a Lionseye and dropped after that. However, I discovered the Tri Ele Bow which was more DPS (damage per second) than a Lionseye and hence specced back into resolute technique using the Iron Grip points (which is a waste considering that the tri ele is a low physical bow). All in all, a Tri Ele Bow is strongly recommended over a Lions Eye as it out performs it in every way.

10 points
20 points
30 points
40 points
50 points
60 points
70 points
80 points
90 points
100 points
110 points
Last points
Last points version two (for Ele Bow)

The final build titled “last points” has been completely updated to include the 2×12% Life Nodes; The build is complete. Keep in mind that Lava Lash is still available and is a viable choice. It can be taken at the cost of a 8% life node. The choice is left to you.

please note that due to the recent buffs of the duelist tree, there is NO REASON to ever go ranger as an archer. Ranger is a weak version of archer as compared to duelist now. Heres why:
-More projectile damage
-More attack speed (which is more damage and more fun)
-Access to same amount of survivability/static blows AND Inner Force

THE BUILD FOCUS:

-Lightning Arrow
-High Attack Speeds
-High elemental damage
-3 auras (grace, anger and wrath)
-Static Blows (shock stacks)
-Inner Force (18%+8% buff effect further increasing damage)
-HIGH LIFE/RESISTS

SPECIAL NOTES:

In order to run those 3 auras without eating away to much at your life (since you’re using the blood magic passive) you will need to four link an armor piece with 1 Green 1 Blue and 2 Reds. This will allow you to keep all 3 auras to 1 reduced mana on 1 armor piece making it efficient. Level 20 auras on all 3 gems should max out at around 380 reserved life.

You will want to find a five link chest or bow (recommended but not compulsory). These are your main abilities:
-Lightning Arrow, Weapon Elemental Damage, Chain, Life Gain on Hit, LMP
-Frenzy, Added Lightning (or any of the other elements) Faster Attacks, Weapon Elemental
-Bear trap x2, Crit Chance, Crit Damage

Finding five links is quite expensive and cumbersome. An alternative is to run a four link (LA+Chain+Weapon Elemental+LMP) and on difficult maps, swap out the elemental damage gem for a Life gain on hit. You will lose out on around 300-500 dps but this is not a big deal as chain LA is still quite effective at even 500 DPS.

LETS SEE THE BUILD

1. As soon as I got beserking, I removed the 3 points spent in attack speed in the early tree as they were not needed. This is a personal choice since I enjoy fast attacks while leveling. If you follow this then as soon as you hit beserking, move those points from attack speed into the elemental damage nodes to the right of them.

2. When I reached around level 65-70 I did not need Iron Grips bonus to physical damage from strength due to my high DPS. Hence, I removed those points and tried to rush inner force with them. This is completely optional and iron grips will be regained at level 90. NOTE: If you are using a HIGH PHYSICAL bow then you will want to keep Iron Grip permanently.

3. The quality of your gear will determine how fast you rush for static blows and inner force. All my gear was fantastic and I had tons of life, so I rushed for static blows early and started getting the rest of the HP nodes after. If you’re on hardcore and/or your life is low due to sub-par gear, this is not recommended. This means that you may not see static blows until late 70s.

4. VERY IMPORTANT: DO NOT get the lightning damage nodes above templar until AFTER level 90 when you have everything else. They are the LAST thing to invest in.

5. I spec into blood magic early, but the cost of LA, Chain, LMP and Weapon Elemental is quite high and will eat your life away. So I didn’t use chain until 60s. Secondly, be prepared to spam potions for life until you have about 3500 life.

6. If you evasion is low which translates into low armor, you can spec out of a couple life nodes and grab the 8 and 24% evasion bonus nodes at the early part of the duelist tree to compensate. The reason I don’t have them is because I have 7000 armor and do just fine. Once I reach over 5000 life on my own, I will spec out of 2 life nodes and grab those 2 evasion nodes.

FINAL NOTE: Having experienced both a ranger and a duelist I can safely say that the duelist is far more powerful right off the bat and stays superior till the end game.

BANDITS
Normal:
-help oak (40 life bonus)

Cruel
-help kratin (8% attack speed)
OR
-help oak (12% physical) up to you to choose

Merciless
-kill all 3 (for extra passive)
Hopefully this helps people out a bit more

There are 2 options with this spec, each with their pros and cons.

1. Koams Heart
PROS
insane life pool
insane life regen

CONS
-limited sockets for abilities (Koams has no sockets)
-must have 5-6 link bow
-limited auras
-no room for a curse
-lower armor (which is offset by health)
-more pressure to get max resist on all the other slots

2. 5-7 Aura build
PROS
-can run additional auras using combination of blood magic gem and mana (spec out of blood magic)
-extra auras like hatred and haste for more DPS
-much higher armor value (from chest AND determination aura)
-easier to get resist capped with tri resist chest

CONS
-much smaller life pool (maxes out around 5500 at level 90 with amazing gear)
-must have 6 link chest and 5 link bow
-less regen

Both options are incredibly powerful and both are completely viable. The choice is left to you and what you are able to afford.

This guide was written by AthenaUS on the Path of Exile Forums.

The post Path of Exile Archer Duelist Build – Tanky DPS for Hardcore and Softcore appeared first on The Healthy Gamer.

Positive thinking is a simple concept that is often misunderstood and misapplied. I make the distinction between positive thinking and positive feeling  in the title to illustrate a subtle yet key element that you need to be aware of when you are trying to “think positively.”

A thought, by itself, is simply information. Thoughts by themselves are not powerful. The real power behind positive(and negative) thoughts are the emotions and feelings carried within them.

If you’ve just been cut off in traffic and feel the natural rush of anger it doesn’t matter how “positively” you try to think. Until you can take yourself away from the emotion of anger all of your actions will be directed from anger. You could be thinking in your mind “I am calm, I am nice” while simultaneously yelling profanities. Your actions are always in congruence with your emotions and feelings, not your thoughts.

Another example – the girl who is in an abusive relationship. Her thoughts tell her that this is not good for her and that she needs to get out. Yet she stays with her abuser. Why? Because she is driven by her emotions and feelings and not her thoughts.

Why think Positively?

If you’re like me you have attempted the whole positive thinking thing to reduce stress, improve your quality of life, be happier, and be more successful. Right?

But how has it worked for you? Has the universe showered you with riches and scantily clad women yet?

The first time I tried positive thinking I thought the whole idea was all a bunch of hippie feel-good bullshit. Positive thoughts in and of themselves are worthless. Simply telling yourself that “I am happy” when you feel depressed isn’t going to change a damn thing.

The magical component that makes positive thinking powerful is the emotional component.

Positive Feeling

Try an exercise with me. Take three deep breaths. Focus on the air coming into your nose, filling your belly, then slowly moving out of your nose again.

Then think back to one of the happiest memories you hold. Maybe it was the day you graduated college, or got married, or had your first child. Really see it in your minds eye. Hear the sounds, smell the smells, see the visuals. And most importantly of all feel the joy.

This positive state that you have just put yourself in is what self-help gurus really mean when they tell you to “think positive.” The more accurate term should be to call it “feel positive.” Because only when you can feel positive can you then make the changes in your life that you want. Like being happier, being more successful, and being more confident.

Positive Thinking Works, IF…

Positive thinking works only if you can combine the positive thoughts with positive emotions. With practice it becomes effortless to bring about any desired feeling-state within yourself.

Why Do You Need to Feel Positive?

The emotions of fear, anxiety, depression are not only unpleasant, but they hinder your success and growth in life. You cannot be creative when you are in a state of fear. Creative solutions to problems only materialize when you are in a positive and stress-free state.

When you are depressed your brain shuts off to the opportunities around you. Your world becomes akin to the tiny window on the Apollo shuttles and all you can see is a tiny piece of the world, which is surrounded by dark and empty bleakness. Think back to a time when you’ve been depressed. How boring and dull did life seem? Could you even conceive of things getting better? And now think about how you felt after you came out of that depression. Did you start noticing opportunities which had been present all along? Did new ideas and solutions to problems suddenly spring into mind?

If you want to achieve your highest potential in life then you need to live in a state of positive feeling.

The post Positive Thinking vs Positive Feeling appeared first on The Healthy Gamer.

Making Logical Sense of Paleo

Avoiding food groups purely because our prehistoric ancestors didn’t eat them is not logical. We should eat those foods that gives us the most robust health and vitality. We should eat the foods that bring us closer to our performance and body composition goals. We should avoid foods that give us gastric distress and other health problems. THAT should be our only consideration. It shouldn’t matter what cavemen ate. We should eat for ourselves.

Now with that said there is logic behind eating like a caveman. But it is much more complex then simply “don’t eat this because cavemen didn’t eat it.” Ten thousand years is how long humans have had agriculture. Ten thousand years in the perspective of evolutionary history is a very short time and proponents of the Paleo diet would argue that ten thousand years is not enough time for humans to have become fully adapted to grains, legumes, and dairy. Therefore they make the argument that we should avoid these foods because they cause gut irritation and other digestive problems within modern humans.

Are Whole Grains Bad for You?

Grains(especially whole grains) contain lectins, gluten, and phytates.

Lectins - Found in fruits, vegetables, and seafood but found in much higher concentrations in grains, beans, and seeds. Lectins are a defense system developed by plants through evolution. They come in a wide variety. Some lectins have beneficial effects in humans while others can be toxic and even fatal. Ricin, a lectin found in Castor beans is toxic to humans and it has been weaponized and used to commit murders. Lectins can bind to the sugar cells in the gut and blood cells which then initiate an inflammatory response.

In wheat, gliadin, a component of gluten and an iso-lectin of wheat germ agglutinin (WGA), is capable of activating NF kappa beta proteins which, when up-regulated, are involved in almost every acute and chronic inflammatory disorder including neurodegenerative disease, inflammatory bowel disease, infectious and autoimmune diseases.

There is an abundance of literature from the most prestigious journals that lectins such as WGA initiate allergic reactions in the gut causing the release of IL-4, IL-13, and histamine from human basophils producing noticeable allergic symptoms.^8-9 

In many people, lectins found in lentils, green peas, corn, potatoes but especially wheat germ agglutinin (WGA), are known to bind to the insulin receptor giving the fat cell the same message that insulin gives, namely to make fat. The lectin, however, due to a lack of feedback inhibition, remains indefinitely attached to the receptor giving the cell a constant message to make fat.^20-25 This perhaps explains why many weight loss programs that include a moderate-to-high amount of carbohydrate (especially modern grain) fail.

One other point with regard to lectin contribution to weight gain is the fact that lectins have been shown to block digestive hormones. WGA can bind to the receptor for cholecystokinin (CCK), a hormone involved in appetite control, suppressing its function.^26-27 This essentially leads to an increase in appetite and impairment in the release of digestive enzymes. Source

Lectins Summarized:

• Wheat lectin can cause inflammation and autoimmune disease.
• Wheat lectin can cause allergic reactions and the release of histamines leading to allergy symptoms.
• Wheat lectin can bind to insulin receptors which signals the fat cell to store fat and remains attached to the fat cell longer than insulin which causes the fat cell to constantly be in fat storing mode.
• Wheat lectin can block the digestive hormone CCK. CCK regulates appetite and thus wheat lectin can lead to an decrease in feelings of satiety and thus an increase in the amount of food and calories consumed.

Gluten - A protein found in grains. Gluten sensitivity is an autoimmune disease which creates inflammation throughout the body. It can be the cause of many different diseases including “osteoporosis, irritable bowel disease, inflammatory bowel disease, anemia, cancer, fatigue, canker sores, (v) and rheumatoid arthritis, lupus, multiple sclerosis, and almost all other autoimmune diseases. Gluten is also linked to many psychiatric (vi) and neurological diseases, including anxiety, depression, (vii) schizophrenia, (viii) dementia, (ix)migraines, epilepsy, and neuropathy (nerve damage).” – Source

A study in the Journal of the American Medical Association found that people with undiagnosed celiac disease or gluten sensitivity had a higher risk of death. The study followed 30,000 patients and found that there was a 39 percent increased risk of death in those with celiac disease and 72 percent increased risk of death in those with inflammation caused by gluten. Dr. Mark Hyman estimates that 99 percent of people with gluten intolerance don’t even realize that they are intolerant to gluten.

Symptoms of gluten intolerance:

• Uncontrolled weight loss or weight gain
• Gastro-intestinal bloating, pain, gas
• Constipation
• Diarrhea
• Aching joints
• Depression
• Eczema
• Head aches
• Chronic fatigue
• Chronic irritability

Glutens Summarized:

• Can cause inflammation of the gut which can lead to autoimmune diseases.
• Can lead to malnutrition
• The cause of a wide variety of symptoms including depression, anxiety, and fatigue

Phytates - Found in grains and considered “anti-nutrients” because they prevent bind to essential minerals like magnesium and zinc and thus prevent our digestive system from absorbing these minerals. This can lead to mineral deficiencies. Why worry about mineral deficiencies? Minerals play a vital part in bodily functions, for example the mineral magnesium is a required for over 300 biochemical reactions in our body!

Generally, fiber and compounds associated with fiber in cereal products (e.g., phytates) have been found to reduce the apparent absorption of minerals (such as calcium, magnesium, zinc and manganese) in humans, livestock and animal models. Source

The inclusion of phytate (10 g/kg) in a purified diet containing zinc (15 mg/kg) fed to young male rats significantly reduced growth rate and food intake, and promoted a cyclic pattern of food intake characteristic of an uncomplicated Zn deficiency. Source

Phytates Summarized:

• Anti-nutrient. Binds to minerals(like calcium, magnesium, zinc) which prevents the body from absorbing and using those minerals.

Conclusion

You can read all of the scientific documents you want, but in the end what you eat should come down to your own personal experience. Try cutting out all grains from your diet for 30 days and see how it makes you feel. Then experiment by eating grain-heavy meals.

Personally, grains make me feel bloated, lethargic, and definitely cause a slight auto-immune response. They also cause me to store fat more easily and I’ve noticed that my two periods of prolonged depression coincided with my highest levels of grain consumption. Conversely since switching to a Paleo/Primal diet I have not experienced a single day of depression.

You can meet your carbohydrate needs with fruits and veggies which contain MORE nutrients without the possible negative effects of lectins, phytates, and glutens. Therefore I see no need to eat grains on a regular basis. I still indulge in a pizza or plate of pasta from time to time, but I think grains are a food group that should be eaten only in moderation and with full conscious awareness of their possible negative impacts on your health.

The post Are Whole Grains Bad for You? appeared first on The Healthy Gamer.