メタ認知【２】

メンタル・イデア・ラボの本城ハルです。

メタ認知【２】では、メタ認知的技能についてお話します。

その前に、『認知』について少し触れておきましょう。

自己認知という言葉を聞いたことがありますか？自己認知とは、自分自身が自分の長所や短所、価値観を把握することを言います。臨床心理学や哲学では広く使われる言葉でもあります。

この自己認知、自分の強み弱みや価値観を知ることで、実は仕事にも関わりが出てくるのです。

【価値観】：これはとても抽象的な概念です。価値観を形成する要素はおおよそ１００前後あるとされており、列挙した価値観に優先順位をつけていくことで自分が大切にしている価値観の優先度を知り、自分の価値観にマッチした仕事を選択することができます。

【長所（強み）短所（弱み）】：これもまた抽象的な概念です。ただ、大学で就職活動を始めると絶対に繰り返しやらされるのが“自己分析”で、あまり真面目に自己と向き合ってこなかったウェ〜イ♪な学生たちも、自己の長所短所をざっくりでも把握できるようになります。

自己認知と関係する用語に【他者認知】【対人認知】があります。心理学では他者認知を対人認知と呼びます。

自己認知が自分自身の価値観や長所短所を把握することに対し、対人認知は他者を把握するためにさまざまな情報に基づき、その心理や内面特性を把握しようと推測する行為、と言えます。

◇

本題のメタ認知に入ります。

前回メタ認知には二つの種類があり、その一つであるメタ認知的知識についてお話しました。今回はもう一つの役割【メタ認知的技能】についてお話しようと思います。

認知についてどのような知識があるのかをメタ認知的知識というのに対し、認知を調整、制御する機能がメタ認知的技能になります。認知をコントロールするチカラと言えばわかりやすいでしょうか。

例を出しながらメタ認知的技能を説明していきましょう。

  • 自分は方向音痴だ（方向音痴であることを自分でわかっている←メタ認知的知識）。
  • 前もって入念にアクセス方法を調べ、時間よりかなり早めに到着できるようにする。←メタ認知的知識をもとにメタ認知的技能を使っています。

自分は忘れっぽいというメタ認知的知識が備わっていれば、対策としてメモやリマインダーを使うという対策を取ると思います。

この『自分は忘れっぽい』を自覚していること（わかっている）がメタ認知的知識、その対策にメモやリマインダーを使うこと、これがメタ認知的技能になります。

少しズレますが、パートナーに聞いたところ、なかなか面白い答えだったので載せておきます。

「自分は性悪説だ」←メタ認知的知識

「だから基本的に人は信じない」←メタ認知的技能

だそうです（笑）

案外自分のことは自分で思っているほどわからないものです。「私は思い込みが強くて他者の話を聞かないことがある」なんて、自分で認めたくないメタ認知的知識にはなかなか気付きませんし、気付こうとしないのが人という生き物です。メタ認知に目を向け、改めて自分を知ってみてはどうでしょうか。そうすれば気持ちがラクになることもあるかもしれません。

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＜運営会社：Jiyuuku Inc.＞

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    Pop considered one of those—one and a half if you wish to get the 300mg of caffeine like Pre JYM in there. If you wish to get the citrulline you ought to purchase the citrulline—you can even purchase huperzine and alpha-GPC separately and just take them together with the Post JYM. But even by itself, Submit JYM actually is my second alternative for a pre-workout after Pre JYM. Of course, there are additionally 3g of glutamine in there, and 2g of carnitine in addition, which are extra crucial post-workout—but additionally can be very effective when taking pre-workout. So when you’re going for a caffeine-free pre-workout, merely get Submit JYM and take a scoop pre-workout, after which one other scoop post-workout. You’re taking it pre-workout to make positive you have sufficient within the muscle, however you’re additionally using it up throughout train.
    Few research have examined the effect of pre-workout dietary supplements utilizing protocols associated to sports-specific training and team sport performance. Pre-workout supplementation has turn into a fundamental element in diet programs and a growing curiosity within the sports diet trade. Recent analysis signifies vitality drinks are the most well-liked complement next to multi-vitamins in the young adult inhabitants (18-35 year) [1].
    Perhaps the only advantage of consuming BCAAs is that they style good. If you discover drinking water all day to be “bleh” and sports activities drinks are too sweet, BCAAs actually style fairly good and might encourage hydration. They are comparatively cheap and when you consider everything, it might really be a valid reason for buying for many individuals. Plus, many manufacturers will now include other compounds such as electrolytes which is incredible for hydration. So for all intents and purposes, the term “protein” simply means a bunch of amino acids chained collectively.
    Another nootropic, Alpha-GPC boosts acetylcholine manufacturing, improving focus, reminiscence, and muscle contractions. Analysis reveals it enhances cognition, training performance, and even development hormone ranges. Pre JYM Plus delivers the optimal dose for sharper psychological and physical efficiency. When workouts push you to your limits, psychological fatigue can be simply as crippling as bodily exhaustion. L-Tyrosine, the primary of three nootropics in Pre JYM Plus, supports dopamine, norepinephrine, and epinephrine production, sharpening focus, motivation, and stress resilience. Analysis reveals it improves cognition and physical endurance, making it a key ingredient for intense training periods. Various research have found that there are not any concerning opposed effects to your well being on account of mixing the two dietary supplements, and many professional athletes and personal trainers suggest putting them together.
    BCAAs can present muscle-building benefits, creatine can enhance strength and power, and pre-workout can improve power and endurance. Caffeine is a stimulant that may improve alertness and reduce fatigue, while beta-alanine is an amino acid linked to increased muscle endurance. Creatine can additionally be included in lots of pre-workout supplements to provide people with extra power and energy throughout their workouts. Packed with a hearty dose of citrulline malate, a key player in nitric oxide production, it ramps up blood circulate to muscular tissues throughout robust workouts.
    It’s imperative that you simply supplement carnitine at a time when you’re consuming fast-digesting carbs to spike insulin ranges, such as post-workout. This is probably one of the reasons why I included 2g of carnitine in Publish JYM. The early studies that showed no benefit of carnitine did not adequately elevate muscle carnitine levels—it wasn’t equipped at a time when insulin would be spiked and muscle uptake would be sufficient.
    Total this is easily probably the greatest caffeine-free pre-workouts available on the market. The main ingredients in this pre-workout are Citrulline Malate, Beta-Alanine, and Betaine Anhydrous, together with muscle-building BCAAs. Pump surge additionally makes use of Huperzine A and Alpha-GPC to provide you a nootropic impact to extend focus and concentration to dominate your exercises. This pre-workout features a 5-gram dose of L-Citrulline together with 2.5 grams of Betaine Anhydrous and a pair of grams of Taurine.
    Customers recognize the saline content of the dietary supplement. It offers them with nice power, stamina, and focus without jitters or tingling. They describe it as a strong pre-workout that offers them an extra boost that lasts via their exercise. Clients discover the dietary supplement has an excellent style and supplies vitality all through exercises. They discover it efficient for pre-workout routines and think about it a decent pre-workout complement for novices.
    As they work by completely completely different mechanisms, it’s perfectly acceptable to take creatine and BCAAs at the same time. In reality, when you take creatine, you want to devour plenty of water, so since you’ll be drinking a lot along with your BCAAs, you’ll be able to actually combine creatine with your BCAAS. So if you’re looking at improving your performance in the fitness center however can only take one complement, without a doubt, you ought to be buying creatine. As mentioned, creatine is the best ergogenic assist there could be, so you want to definitely begin there. Our Creatine Monohydrate offers you with an ultra premium quality product at a fraction of the value of many other brands…
    In truth, we already consume creatine as most of our shops come from our food regimen, while the remainder is synthesized inside our bodies from other amino acids. Leucine, isoleucine, and valine are thought of the most anabolic of the 9 essential amino acids (6), which means that they promote muscle building. BCAAs or Branched Chain Amino Acids, are essential amino acids that get their name as a outcome of their chemical construction resembles tree branches. The BCAAs are a bunch of amino acids (Leucine, Isoleucine, and Valine) that make up three out of the nine essential amino acids. The essential amino acids are deemed important as a end result of our bodies can’t make them on their very own, so we want to eat them by way of foods or dietary supplements to perform. It offers them with an energy enhance, which is nice for an excellent early morning workout.
    One Other great advantage of BCAAs is that they allow you to exercise with more depth, and for longer. BCAAs restore serotonin by regulating your body’s tryptophan ranges, which reduces fatigue and elevates psychological focus. By spending more time in the health club, you will notice higher results in a shorter space of time. With leucine and isoleucine, valine is the third BCAA that is involved in protein synthesis. It is released by way of the pyruvate, which ​​ is the output of the metabolism of glucose generally recognized as glycolysis (2). When taken together, creatine, BCAAs, and caffeine lead to vital increases in performance, focus, vitality production, and muscle achieve. For example, a research article revealed within the Journal of the Worldwide Society of Sports Activities Vitamin investigated the effect of acute pre-workout supplementation on energy and strength performance.
    As a common rule, you’re higher off taking EAAs as they’ve had extra constant ends in the lab displaying efficacy. However, when figuring out when to take BCAAs, there are times once they might present a profit. That’s why you hardly ever ever hear of those on the native supplement store as a outcome of your physique has enough. And if you do see these being sold, DO NOT purchase them as your body has enough again.
    A typical BCAA supplement dosage for individuals who need to boost muscle development and improve efficiency may be as a lot as 20g daily, divided into three separate doses, nevertheless it varies relying on the product. Consult with a healthcare practitioner regarding suitability and best daily dosing for your needs. BCAAs help enhanced mass and energy, and so they can also reduce fatigue and repair injury throughout train. In addition, BCAAs help ease muscle soreness and velocity up restoration after a workout. These branched-chain amino acids include leucine, isoleucine, and valine, and so they also exist in many foods, including eggs, milk, hen, lentils, whole grains, and salmon. As our our bodies do not make them naturally, we have to derive them from nutrition or BCAA dietary supplements.
    Many dietary supplements, including our Important Performance™ PRE ($35.99; shop now), contain both. All recurring tests had been analyzed using a repeated measure evaluation of variance (ANOVA) [time (T1-T4) × drink (SUP vs. PL)]. Significant interactions between time and complement had been analyzed utilizing post-hoc dependent t-tests. Vital major effects for time and for complement had been analyzed utilizing Bonferroni post-hoc exams to account for multiple comparisons by maintaining family-wise error rates. A p-value less than zero.05 was thought of important for this investigation.
    If you’re seeking to acquire power and muscle, you could have considered taking creatine. It’s one of the extensively used dietary supplements — the global market dimension for it’s $315.2 million, in accordance with Cognitive Market Research information. Surveys indicate that as much as three in 4 athletes use it, and it’s additionally popular with fitness enthusiasts. You can take BCAA supplements within the form of capsules or powder as a lot as three instances every day, but the perfect dosage varies depending on the product focus and your weight. Based on the proof, the optimal dosage is zero.5 – 1.zero g for every 10 g of physique weight, which would be 5-10 grams for a person who weighs 100kg.
    Clear Labs Stim Free pre exercise is the best all-in-one caffeine free pre workout. It incorporates medium ranges of caffeine along with L-theanine, which may blunt jittery effects. Plus, it has Betaine, a compound present in beets that research exhibits can enhance endurance. If you need a pre-workout with none caffeine or artificial sweeteners, then we advocate Stim-Free by Transparent Labs.
    Citrulline malate will increase NO production, enhancing blood move, oxygen supply, and muscle endurance. This allows you to perform more reps, maintain greater coaching intensity, and get well sooner between units. Research-backed doses like the 6 grams in Pre JYM Plus have been proven to reduce fatigue, boost power, and maximize muscle pumps for peak performance. That’s why Pre JYM Plus was constructed differently—fully loaded with scientifically proven elements on the proper doses to fuel muscle development, endurance, strength, focus, and efficiency.
    BCAAs and creatine let you practice harder by delaying fatigue and providing extra energy, which offers your muscle tissue with more stimuli to adapt and grow greater and stronger. Creatine supplementation lets you replenish your body’s power shops extra rapidly. Specifically, phosphocreatine, which is used within the quick power system that powers short and explosive efforts like weightlifting and sprinting. Via rigorous testing, each personally and with my clients, we skilled vital enhancements in power, focus, and muscle restoration. Take pre-workout with creatine if you want to enhance muscular endurance and stamina. NutraBio boasts about creating “the simplest and purest pre-workouts” with “clinical doses of twenty-two research-backed components.”
    So, when you see ads in magazines or on TV, keep in thoughts that simply because some jacked man is promoting it, it may nonetheless be totally nugatory. Some discover it a worthwhile funding for severe athletes and fitness fanatics, whereas others contemplate it somewhat dear however serves its objective well. Similar results were additionally seen in one other study which investigated the impact of BCAA supplementation in wrestlers in a calorie deficit (13). Creatine has been extensively studied and has benefits beyond those that are sports-related, similar to improved cognitive function (3, 4).
    Add the creatine monohydrate by itself to your water, close the lid, and shake vigorously. It’s finest to add the creatine first as a end result of it will dissolve extra easily in heat water. The final thing to remember is that if you combine dietary supplements that you simply in any other case would take separately, you may find yourself drinking less water general. This is just an issue when you battle to drink enough water in the first place, although. So, if you want to do a fasted workout (or in case you are fasting for some other reason), you then can’t combine BCAAs with creatine. Creatine is often utilized by those who are fasting to help improve their vitality stores, however combining creatine with BCAAs (which cause an insulin response) will break a quick. Although there are benefits to mixing BCAAs and creatine, there are also some drawbacks that are value mentioning.
    You’re getting a ton of effective, fully dosed pre-workout elements at an affordable value. When it comes to pre workouts with BCAA, you’d be onerous pressed to find a better deal. Our model represents overcoming each obstacle standing in the way of one’s health and health goals.

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  373. Timeline for Testosterone Injections to Work and Stay in System

    Overview of Testosterone Function:

    – Testosterone is a hormone produced by the testes responsible for sexual health, muscle growth, and overall vitality.

    Injection Mechanics:

    –

    –
    Injections administer exogenous testosterone to supplement natural production

    –
    Typically given in muscles like lateral deltoid or glutes for efficacy

    –
    Dose frequency determined by individual needs and pharmacokinetics

    Pharmacokinetics of Testosterone:

    –

    –
    Testosterone has varying half-lives (e.g., testosterone propionate: ~2 days; testosterone enanthate: ~8 days)

    –
    Effectiveness depends on maintenance of steady serum levels

    –
    Consistent injection schedules ensure sustained hormone presence

    Half-Life Considerations:

    –

    –
    Longer-acting esters provide prolonged testosterone release

    –
    Shorter half-lives may necessitate more frequent injections

    –
    Consult healthcare provider for optimal injection interval

    Injection Techniques:

    –

    –
    Clean technique essential to prevent infections

    –
    Use sterile equipment and follow aseptic procedures

    –
    Rotate injection sites to minimize tissue irritation

    Monitoring and Evaluation:

    –

    –
    Regular blood tests monitor hormone levels

    –
    Evaluate side effects like acne or mood changes

    –
    Adjust dosage based on therapeutic response and tolerance

    Patient Education and Compliance:

    –

    –
    Patients must understand proper injection methods

    –
    Adhere to prescribed frequency and follow medical advice

    –
    Inform healthcare provider of any changes in health status

    Time Range to Feel the Effects of Testosterone Injection

    Testosterone injections can start working quickly, often within a few hours to a day for some individuals. However, the full effects may take several weeks to manifest fully, especially in terms of hormonal balance and changes in physical characteristics.

    What effects to expect?

    When you administer testosterone, you can expect various effects both positive and negative. These may include increased energy levels, enhanced mood, improved libido, and potential gains in muscle mass or strength. However, some users might experience side effects like acne, hair loss, or mood swings.

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    Testosterone injections typically begin to show noticeable effects within a week, though individual responses can vary based on factors such as age, metabolism, and the specific formulation used.

    Timeline of testosterone effects for transgender patients (FTM)

    For transgender individuals (FTM), the timeline for testosterone effects might be longer due to differences in metabolic rates. It may take several months or even a year for some physical changes, like voice deepening or facial hair growth, to become more apparent.

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    How long does testosterone stay in your system?

    Testosterone stays in your system for varying lengths of time. On average, it can be detected for up to several weeks after discontinuation, but metabolites may remain in the system for months, depending on the individual’s health and metabolism.

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