EP Flashcards
What are the three legal supplements
Protein, creative mono hydrate and caffeine
What does protein supplements do and what are some possible side effects
The amino acids help repair micro fibre tears in the muscle and rebuild bigger stronger structure:muscular hypertrophy
Weight gain is there is a training imbalance, nausea, thirst
What does creatine mono hydrate do and what are the possible side effects
Increased strength as it theoretically increased muscle phosphocreatine stores
Weight gain, long term effects unknown, muscle cramps, liver and kidney damage, may limit aerobic performance, diarrhoea, water retention and bloating
What does caffeine do and what are the potential side effects
Improve sprint and strength bases posted as it improves alertness. Improves endurance performance as the caffeine mobilises fats as an energy source rather than relying on glycogen
Anxiety, insomnia, irregular heart beat, diuretic, muscle cramps
What are the three stages of carbo-loading
Depletion, tapering ,loading
What is depletion
Reducing muscle glycogen stores by training at a high intensity and lowering carbohydrate intake
What is tapering
Reducing the intensity and volume of training but increasing intake of carbohydrates
Name the 6 illegal supplements
Anabolic steroids, human growth hormone, erythropoietin(EPO), stimulants, diuretics, beta blockers
What are side effects of anabolic steroids
Aggression, liver damage, heart and immune system problems, acne, mood swings
What does erythropoietin do
Stimulates red blood cell production and increased haemophilia levels, improves aerobic capacity
Side effects of EPO
Increase blood viscosity, stroke, heart disease,death
Side effects of stimulants
Extremely addictive, can lead to Heart failure
Side effects of diuretics
Dehydration, hypotension, muscle cramps, weakness, seizures
Side effects of beta blockers
Dizziness, drowsiness, fatigue, dry mouth, headache
What do hypotonic drinks do and examples
Quickly replace the fluids lost by sweating but low in carbohydrates-lucosade lite
What do isotonic drinks do and examples
Quickly replace the fluids lost by sweating and provide a boost of carbohydrates-lucosade sport, Gatorade
What do hypertonic drinks do and examples
To supplement carbohydrate intake- Coca Cola and lucosade
What are the four aspects of performance analysis
Technical
Tactical
Behavioural
Physical
What are the five methods of analysing and refining performance
Bio mechanical
Notational
Fitness and skill
Behavioural
Video
Examples of performance analysis technology
Fitness trackers
GPS-garmin
Social media platforms-strata
Limitations of performance analysis
-real time analysis is not preferable as it is difficult for coaches to remember key events
-coaches may form biased views of their athletes which may lead to incorrect guidance given
-aspects such as flair, vision, decision making and spatial awareness are difficult to quantify
Limitations of performance analysis
-real time analysis is not preferable as it is difficult for coaches to remember key events
-coaches may form biased views of their athletes which may lead to incorrect guidance given
-aspects such as flair, vision, decision making and spatial awareness are difficult to quantify
What are benefits of fitness testing
-helps identify strengths and weaknesses in performance
-monitor progress in training
-comparison to other athletes
-motivation to performers
-identify talent
-set goals
-measure effectiveness of training programmes
Health related components of fitness-5
Muscular strength, aerobic capacity, flexibility, muscular endurance, body composition
Skill related components of fitness-6
Anaerobic power, agility, balance, coordination, reaction time, speed
What is body composition
Proportion of body weight which is fat, muscle and bone
What is aerobic capacity
The ability of the heart and the lungs to continue supplying oxygen and removing waste products without fatigue
What is validity in sport
- how accurately it measures what it claims to
-activity specific so always relevant
What is reliability in sport
-Whether the research produces similar results if repeated
-standardised environment and protocol
Advantages and disadvantages of laboratory testing
- high internal validity as variables are very controlled
-low ecological validity as he data is not collected in an environment that reflects the situation I which the activity is performed
-often very expensive
-can usually only test one athlete at a time
-technical equipment requires high expertise which strict protocols
What is the VO2 max treadmill test
-athletes is connected to a gas analyser and HR monitor
-treadmill speed is progressively increased
-changes in concentrations of oxygen and carbon dioxide measured
-test continues until the athlete reaches exhaustion indicating maximal oxygen uptake
-this is the aerobic limit. The higher the value the more efficient he body is at using oxygen
What is the wingate 30sec cycle test
-the cycle ergometer is set up with a resistance in proportion to the athletes body weight
-the athlete cycles at maximum effort for 30secs
-the number of revolutions pedalled every 5 secs are counted by the computer
-this shows the average power over 30secs, peak power achieved and the fatigue index
Advantages and disadvantages of field tests
-high ecological validity as it mimics the performance environment
-low cost as there is less equipment needed
-larger sample sizes can be tested at one time
-low interval validity as there is a limited control of variables
What are the training methods
Weight, continuous, fartlek, interval (HIIT), plyometrics, circuit, mobility training
How can you vary the intensity of training
-reducing rest time between sets
-adjusting number of sets/reps
-intensity/weight/amount of exercises
-duration of work periods
Drawbacks of HIIT
-may cause injuries and illness
-not appropriate for all sports/positions
-work:rest ratios may be difficult to accurately work out
-intensity may negatively impact skill performance
What are the three stages of plyometric training
- Eccentric
- Amortisation
- Concentric
What is amortisation
The quick change from either down to up or backwards to forwards
Name the six types of mobility/flexibility training
Active, passive, ballistic, static, dynamic, PNF-proprioceptive neuromuscular facilitation
What is ballistic stretching
Bouncing in and out of stretched position
Benefits of flexibility/mobility training
-slow the decline of age
-can lead to technical improvements
-increased speed and power of muscle contractions
-prevents injury and reduces reoccurrence of injury
What is PNF
Proprioceptive neuromuscular facilitation- partner assisted passive stretches
-6-8 secs isometric contraction against resistance
-partner stretches to a new limit and range of movement is increased
What is periodisation
The organisation of training into blocks or phases so that an optimal physiological and psychological peak can be reached
What are the three sections for periodisation
Macro cycle, Mesocycle, micro cycle
What is the macro cycle and what are the three phases
The overall plan based on long term goals-usually lasting 1-4 years
Preparation- general conditioning, competition specific preparation
Competition- competition maintenance, tapering
Transition phase- recovery and rest
What is the mesocycle
Medium term goals within the macro cycle. Usually 1-3 months. May have a component of fitness at the focus
What is the microcycle
Short term goals within the mesocycle. Usually lasts a few weeks. Involves a number of training sessions of different volumes and intervals
What is tapering and what does it involve
The manipulation of training volume/ intensity to promote peak performance during competition usually 1 or 2 weeks prior to a competiton
-a decrease in training volume but maintaining at competition intensity
What does SPORV stand for
Specific, progressive overload, reversibility, variance
What does FITT stand for
Frequency, intensity, time, type
What is RPE
Borg rating of perceived exertion- subjective rating from 6 to 20 on how hard the performer is working
What are psychological and physiological benefits to a warm up
-reduced chance of injury
-speed up never conduction
-increases efficiency of chemical reactions
-increases blood flow around body
-reduces muscle tension
-improves concentration
-allows ice to go over tactics and strategies
What are psychological and physiological benefits of a cool down
-speeds up removal of waste products (CO2 and lactic acid)
-improves recovery time
-reduces chance of DOMS
-maintains venous return
-allows HR, body temperature and adrenaline to slowly return to resting levels
What are the benefits of altitude training
-Increased production of red blood cells and haemoglobin
-increases myoglobin levels
-increases lactate buffering levels
-EPO is released
What are the three methods of altitude training
Live high, train high
Live high, train low
High, high/ low
What is artificial altitude training
Altitude tents and high altitude houses mimic high altitude conditions through either:
-intermittent hypoxic exposure
-intermittent hypoxic training
Problems with altitude training
-variation in benefits to individuals
-decreases blood plasma volume, increased blood viscosity
-increased in ventilators response
-athletes can’t train as hard or recover as quickly
Adaptations from heat acclimatisation training
-increased sweat response
-increased blood volume-increased blood flow to skin
Detrimental effects of training in a hot environment
-increased sweating leads to dehydration
-blood viscosity increases
-increased breathing rate
-cardiovascular drift-gradual increase in heart rate
-reduced amount of nutrients to working muscles
Adaptations from extreme, cold acclimatisation training
-improved energy source usage- earlier fat breakdown
-reduced blood pressure
Detrimental effects of training in a cold environment
-increased breathing rate- dehydration
-blood pressure increases
-muscle strength and muscular endurance decrease
-blood flow to skin decreases
