Ergogenic aids and training

Question 1

How long should one train in order to improve their flexibility?

Answer 1

3-6 times per week for at least 6 weeks

Question 2

when does our vo2 max start to decline?

Answer 2

from our early twenties

Question 3

How long should one train to improve their cardiovascular endurance?

Answer 3

3-5 times a week for at least 12 weeks

Question 4

How long should one train to improve their strength?

Answer 4

2-5 times per week for at least 12 weeks

Question 5

To develop maximal strength how should we work out?

Answer 5

with 90% of 1RPM
2 sets
1:3+ w:relief
1-5 reps
4-5 mins rest

Question 6

To develop explosive strength how should we work out?

Answer 6

with 80% of our 1RPM
4 sets
1:3 work to relief
6-10 reps
3-5 mins rest

Question 7

To develop advanced strength endurance how should we work out?

Answer 7

with 60% of our 1RPM
3 sets
1:2 work to relief
15-20 repetitions
30-45 seconds rest

Question 8

To develop basic endurance strength how should we work out?

Answer 8

with 50% 1RPM
4 sets
1:2 work to relief
15-20 repetitions
60 seconds rest

Question 9

What is emphysema?

Answer 9

Damage to the alveoli -> Shortness of breath

Question 10

What is Angina?

Answer 10

Chest pain caused by restricted blood flow to the heart

Question 11

What is thrombosis?

Answer 11

When a blood clot blocks an artery

Question 12

What are the 2 types of strokes.

Answer 12

Haemorrhagic stroke-> blockage of a cerebral artery

Ishaemic stroke->blood vessel bursting within or on the surface of the brain

Question 13

What is chronic bronchitis?

Answer 13

A cough that lasts for 3 months of the year for at least 2 years in a row

Question 14

How can an increase in coronary circulation reduce Cardiovascular diseases?

Answer 14

increased diameter and density of coronary arteries reduces the chance of heart attack, angina and CHD

Question 15

What is exercise-induced asthma caused by?

Answer 15

Cold/ dry air

Question 16

How can a warm up reduce the chances of EAI asthma?

Answer 16

10-20 mins at 60% max HR provides approximately 2 hours of protection against EIA

Question 17

How can an increase in inspiratory muscle training reduce COPD?

Answer 17

Increases airflow and alleviates breathlessness, reducing the need for medication

Question 18

What are the risks of taking Creatine?

Answer 18

->Gastrointestinal problems
->Increased water retention
->Muscle cramps

Question 19

What are the risks of HGH?

Answer 19

->Multi-organ failure
->Abnormal muscle and bone development

Question 20

What are the risks of caffeine?

Answer 20

->Gastrointestinal problems
->insomnia
->Diuretic effect leading to dehydration

Question 21

What are the negative effects of bicarbonate?

Answer 21

->Gastrointestinal problems
->Unpleasant taste which can lead to nausea

Question 22

What are the negative effects of creatine?

Answer 22

->Increased water retention
->Increased weight gain
->Increased muscle cramps

Question 23

What are the negative effects of using cooling aids?

Answer 23

->Ice burns
->Hide or complicate injuries
->Dangerous for hypertensives and people with heart problems if used in the chest area

Question 24

How can nitrates be consumed?

Answer 24

Beetroots and leafy green vegetables

Question 25

How can bicarbonate reduce lactate production?

Answer 25

0.3 g of sodium bicarbonate, per kilogram of mass consumed around an hour of mass may buffer a rise in lactic acid production

Question 26

What are the negative effects of nitrate?

Answer 26

Headaches
Carcinogenic risk

Question 27

What is the risks with IHT?

Answer 27

->Dehydration
->Benefits quickly lost when stopped