Chapter 5 Performance enhancement of the musculoskeletal system

Question 1

what are the 5 performance enhancment categories

Answer 1

-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.)

Question 2

resistance training

Answer 2

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.

Question 3

plyometric training

Answer 3

aims to increase muscular power by first stretching a muscle then contracting it in the
shortest time possible.

Question 4

interval training

Answer 4

consists of intervals of work followed by intervals of rest or recovery.

Question 5

high-intensity interval training (HIIT)

Answer 5

involves repeated bouts of
high intensity efforts followed by
varying periods of complete rest
or recovery at a lower intensity

Question 6

continuous training

Answer 6

lasts a min of 20 minutes at the required sub-maximal intensity (e.g. runners, swimmers)

Question 7

fartlek training

Answer 7

continuous activity that involves surges of higher intensity throughout the session (e.g. increase in pace or running up a hill)

Question 8

long-interval training

Answer 8

intervals lasting 1-6 min rest periods passive or active at lower intensity
work-to-rest ratio 1:1 or below

Question 9

nutritional supplements

Answer 9

are food or preparations ingested in excess of those consumed in a normal diet to supplement or increase the amount of nutrients available.

Question 10

specialised sports food

Answer 10

These address an athlete’s specific nutritional needs (e.g. sports drinks, sports bar or gels and liquid meal supplements)

Question 11

dietary supplements

Answer 11

have a well-chosen diet that addresses an athletes daily energy intake.

Question 12

performance supplements

Answer 12

benefit performance and/or recovery from exercise.

Question 13

what is the ABCD classification system

Answer 13

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.

Question 14

carbohydrates

Answer 14

major fuel for high intensity as well as sub-maximal, prolonged duration activity

Question 15

glycemic index (GI)

Answer 15

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

Question 16

carbohydrate loading

Answer 16

involves the manipulation of training and nutrition prior to endurance events to maximise muscle glycogen (carbohydrate) stores.

Question 17

sports gels and bars

Answer 17

are fortified foods containing a
blend of carbohydrates and
protein to provide a large
boost of fuel in one serving.

Question 18

liquid meal supplements

Answer 18

are supplements typically
containing a carbohydrate rich, protein-moderate, low-fat
powder formula that can be
mixed with water or milk.

Question 19

what is WADA

Answer 19

the world anti-doping agency aims to promote, coordinate, and monitor the fight against doping in sports internationally

Question 20

doping

Answer 20

refers to the use of banned substances or methods to enhance athletic performance

Question 21

anti-doping codes

Answer 21

are codes established to eradicate the use of drugs and other illegal performance-enhancing methods in sport.

Question 22

what are the 7 reasons that athletes use drugs

Answer 22

-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))

Question 23

steroids

Answer 23

synthetically produced drugs that mimic the affect of the hormone testosterone.

Question 24

potential harms of anabolic steroids on males and females

Answer 24

Males:
infertility
baldness
testicular atrophy
Females:
increased body and facial hair
deepening of the voice
menstrual problems.

Question 25

Human Growth Hormones (hGH)

Answer 25

is a peptide hormone that is naturally produced by the pituitary gland.
believed by athletes that it will increase muscle strength.

Question 26

potential harms of hGH

Answer 26

fluid retention
thickened skin
osteoarthritis

Question 27

legal alternatives for anabolic steroids and hGH

Answer 27

resistance, plyometric and short interval training as well as the use of protein supplements to assist growth and repair of the muscles.