Chapter 5 Performance enhancement of the musculoskeletal system Flashcards
(27 cards)
what are the 5 performance enhancment categories
-mechanical (devices)
-nutritional (food sources)
-pharmacological (synthetically produced drugs)
-physiological (practices and use of naturally occurring products e.g. blood doping)
-psychological (methods including imagery, meditation, music, relaxation etc.)
resistance training
involves training a muscle or group of muscles against a resistance, develops muscular strength, power or endurance.
muscle size, mass and fuel stores are increased.
increased bone density and strength.
plyometric training
aims to increase muscular power by first stretching a muscle then contracting it in the
shortest time possible.
interval training
consists of intervals of work followed by intervals of rest or recovery.
high-intensity interval training (HIIT)
involves repeated bouts of
high intensity efforts followed by
varying periods of complete rest
or recovery at a lower intensity
continuous training
lasts a min of 20 minutes at the required sub-maximal intensity (e.g. runners, swimmers)
fartlek training
continuous activity that involves surges of higher intensity throughout the session (e.g. increase in pace or running up a hill)
long-interval training
intervals lasting 1-6 min rest periods passive or active at lower intensity
work-to-rest ratio 1:1 or below
nutritional supplements
are food or preparations ingested in excess of those consumed in a normal diet to supplement or increase the amount of nutrients available.
specialised sports food
These address an athlete’s specific nutritional needs (e.g. sports drinks, sports bar or gels and liquid meal supplements)
dietary supplements
have a well-chosen diet that addresses an athletes daily energy intake.
performance supplements
benefit performance and/or recovery from exercise.
what is the ABCD classification system
a system used by the Australian institute of sport (AIS) that identifies sports supplements and/or ergogenic aids that can be used by athletes, and categorises them according to the amount of scientific evidence available to support their use.
carbohydrates
major fuel for high intensity as well as sub-maximal, prolonged duration activity
glycemic index (GI)
is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood-glucose levels after eating
carbohydrate loading
involves the manipulation of training and nutrition prior to endurance events to maximise muscle glycogen (carbohydrate) stores.
sports gels and bars
are fortified foods containing a
blend of carbohydrates and
protein to provide a large
boost of fuel in one serving.
liquid meal supplements
are supplements typically
containing a carbohydrate rich, protein-moderate, low-fat
powder formula that can be
mixed with water or milk.
what is WADA
the world anti-doping agency aims to promote, coordinate, and monitor the fight against doping in sports internationally
doping
refers to the use of banned substances or methods to enhance athletic performance
anti-doping codes
are codes established to eradicate the use of drugs and other illegal performance-enhancing methods in sport.
what are the 7 reasons that athletes use drugs
-mask pain ( narcotics, local anesthetics)
-increased oxygen delivery (blood doping)
-mask drug use (diuretics, plasma expanders)
-stimulate (caffeine, cocaine)
-relax ( alcohol, beta-blockers)
-reduce weight (diuretics)
-build muscle/bone (anabolic steroids, human growth hormone (hGH))
steroids
synthetically produced drugs that mimic the affect of the hormone testosterone.
potential harms of anabolic steroids on males and females
Males:
infertility
baldness
testicular atrophy
Females:
increased body and facial hair
deepening of the voice
menstrual problems.
