Ergogenic aids and training Flashcards
How long should one train in order to improve their flexibility?
3-6 times per week for at least 6 weeks
when does our vo2 max start to decline?
from our early twenties
How long should one train to improve their cardiovascular endurance?
3-5 times a week for at least 12 weeks
How long should one train to improve their strength?
2-5 times per week for at least 12 weeks
To develop maximal strength how should we work out?
with 90% of 1RPM
2 sets
1:3+ w:relief
1-5 reps
4-5 mins rest
To develop explosive strength how should we work out?
with 80% of our 1RPM
4 sets
1:3 work to relief
6-10 reps
3-5 mins rest
To develop advanced strength endurance how should we work out?
with 60% of our 1RPM
3 sets
1:2 work to relief
15-20 repetitions
30-45 seconds rest
To develop basic endurance strength how should we work out?
with 50% 1RPM
4 sets
1:2 work to relief
15-20 repetitions
60 seconds rest
What is emphysema?
Damage to the alveoli -> Shortness of breath
What is Angina?
Chest pain caused by restricted blood flow to the heart
What is thrombosis?
When a blood clot blocks an artery
What are the 2 types of strokes.
Haemorrhagic stroke-> blockage of a cerebral artery
Ishaemic stroke->blood vessel bursting within or on the surface of the brain
What is chronic bronchitis?
A cough that lasts for 3 months of the year for at least 2 years in a row
How can an increase in coronary circulation reduce Cardiovascular diseases?
increased diameter and density of coronary arteries reduces the chance of heart attack, angina and CHD
What is exercise-induced asthma caused by?
Cold/ dry air
How can a warm up reduce the chances of EAI asthma?
10-20 mins at 60% max HR provides approximately 2 hours of protection against EIA
How can an increase in inspiratory muscle training reduce COPD?
Increases airflow and alleviates breathlessness, reducing the need for medication
What are the risks of taking Creatine?
->Gastrointestinal problems
->Increased water retention
->Muscle cramps
What are the risks of HGH?
->Multi-organ failure
->Abnormal muscle and bone development
What are the risks of caffeine?
->Gastrointestinal problems
->insomnia
->Diuretic effect leading to dehydration
What are the negative effects of bicarbonate?
->Gastrointestinal problems
->Unpleasant taste which can lead to nausea
What are the negative effects of creatine?
->Increased water retention
->Increased weight gain
->Increased muscle cramps
What are the negative effects of using cooling aids?
->Ice burns
->Hide or complicate injuries
->Dangerous for hypertensives and people with heart problems if used in the chest area
How can nitrates be consumed?
Beetroots and leafy green vegetables
How can bicarbonate reduce lactate production?
0.3 g of sodium bicarbonate, per kilogram of mass consumed around an hour of mass may buffer a rise in lactic acid production
What are the negative effects of nitrate?
Headaches
Carcinogenic risk
What is the risks with IHT?
->Dehydration
->Benefits quickly lost when stopped
