AOS1- booklet 1.1.5

Question 1

what do creatine supplements do

Answer 1

-helps to repair the micro tears faster, speeding up recovery process
- allows for more explosive movements ( muscular power)

Question 2

positives of creatine

Answer 2

improves power
reduces damage caused by exercise, allowing athletes to get back to training quicker/ increase load

Question 3

3 negatives of creatine supplement

Answer 3

weight gain
dehydration
cramping

Question 4

what do protein supplements do

Answer 4

helps with the construction of our muscles

Question 5

2 negatives of protein supplement

Answer 5

expensive
strain on kidneys

Question 5

2 benefits of protein supplementation

Answer 5

easy access
easily consumed

Question 6

prior to exercise how long should you eat

Answer 6

1-2 hours of carb rich snacks

Question 7

post exercise how quickly should you refuel

Answer 7

within 30 minutes after of carbs and proteins

Question 8

how often should you be hydrating

Answer 8

fluid intake all day

Question 9

what is resistance training

Answer 9

development of muscular strength power or endurance by working specific muscles against resistance.

Question 10

what is muscular power

Answer 10

explosive movements over a short- medium period of time

Question 11

muscular power load, reps, sets rest, speed of contraction

Answer 11

30-60%
3-6
3 minutes
fast

Question 12

what is muscular strength

Answer 12

amount of force you can put out or lift

Question 13

muscular strength load, reps, sets, rest, speed of contraction

Answer 13

80-95% 1RM
5 or less
3-6
3 minutes
slow

Question 14

what is muscular endurance

Answer 14

ability to contract muscles over a period of time

Question 15

muscular endurance load, reps, sets, rest, speed of contraction,

Answer 15

40-60%
15+
2-4
1 min
moderarte

Question 16

what are anabolic steroids

Answer 16

one of the most dangerous and illegal performance enhancing practices

Question 17

4 anabolic steroids benefits

Answer 17

development of lean body mass
increased strength and power
train more regularly and harder
increased protein synthesis

Question 18

4 anabolic steroids negatives

Answer 18

• mood swings
  -hypertension
  -dependence
• disturbed sex characteristics

Question 19

what are hgh ( growth hormones)

Answer 19

hormones used to increase muscle and bone development

Question 20

4 physiological benefits of hgh

Answer 20

• bui,d leab tissue
• increase bone development
• reduction in fat
• increased power and strength

Question 21

3 negatives of hgh

Answer 21

• swelling
  -joint/nerve pain
• numbness

Question 22

3 sociocultural reason to taking illegal drugs

Answer 22

-pressure
- financial reward
- drug culture

Question 23

3 personal reasons to taking enhancing drugs

Answer 23

• feeling unsatisfied with progression in chosen sport
• belief that they can get away with it
• self pressure and lack of confidence

Question 24

what does WADA stand for

Answer 24

world anti doping agency

Question 25

how does warm up reduce injury

Answer 25

lays the foundation for the conditioning phase
Allows the body to adjust to demands that are going to be placed

Question 26

what are the 3 steps of a warm up

Answer 26

light aerobic activity @ 50-60% MHR 5 mins
dynamic stretching - 5 mins
sport specific skills- 5