AOS1- booklet 1.1.5 Flashcards
booklet 1.1.5
what do creatine supplements do
-helps to repair the micro tears faster, speeding up recovery process
- allows for more explosive movements ( muscular power)
positives of creatine
improves power
reduces damage caused by exercise, allowing athletes to get back to training quicker/ increase load
3 negatives of creatine supplement
weight gain
dehydration
cramping
what do protein supplements do
helps with the construction of our muscles
2 negatives of protein supplement
expensive
strain on kidneys
2 benefits of protein supplementation
easy access
easily consumed
prior to exercise how long should you eat
1-2 hours of carb rich snacks
post exercise how quickly should you refuel
within 30 minutes after of carbs and proteins
how often should you be hydrating
fluid intake all day
what is resistance training
development of muscular strength power or endurance by working specific muscles against resistance.
what is muscular power
explosive movements over a short- medium period of time
muscular power load, reps, sets rest, speed of contraction
30-60%
3-6
3 minutes
fast
what is muscular strength
amount of force you can put out or lift
muscular strength load, reps, sets, rest, speed of contraction
80-95% 1RM
5 or less
3-6
3 minutes
slow
what is muscular endurance
ability to contract muscles over a period of time
muscular endurance load, reps, sets, rest, speed of contraction,
40-60%
15+
2-4
1 min
moderarte
what are anabolic steroids
one of the most dangerous and illegal performance enhancing practices
4 anabolic steroids benefits
development of lean body mass
increased strength and power
train more regularly and harder
increased protein synthesis
4 anabolic steroids negatives
- mood swings
-hypertension
-dependence - disturbed sex characteristics
what are hgh ( growth hormones)
hormones used to increase muscle and bone development
4 physiological benefits of hgh
- bui,d leab tissue
- increase bone development
- reduction in fat
- increased power and strength
3 negatives of hgh
- swelling
-joint/nerve pain - numbness
3 sociocultural reason to taking illegal drugs
-pressure
- financial reward
- drug culture
3 personal reasons to taking enhancing drugs
- feeling unsatisfied with progression in chosen sport
- belief that they can get away with it
- self pressure and lack of confidence
what does WADA stand for
world anti doping agency
how does warm up reduce injury
lays the foundation for the conditioning phase
Allows the body to adjust to demands that are going to be placed
what are the 3 steps of a warm up
light aerobic activity @ 50-60% MHR 5 mins
dynamic stretching - 5 mins
sport specific skills- 5
