Exercise physiology Flashcards

Question

glycaemic index

Answer 1

the degree to which carbohydrates can affect bloody glucose levels

Answer 2

the process of replacing water in the body

Answer 3

longest part of a training program, typically 1 year (made up of many mesocycles and microcycles)

Answer 4

a block of training that usually lasts 3-4 microcycle (weeks) and is designed to achieve a specific goal

Answer 5

the shortest phase of a training program, usually 1 week

Answer 6

planning training in such a way that mental, physical and emotional attributes reach optimal performance at the appropriate time (usually finals)

Answer 7

the process of breaking up a training program into smaller blocks, often related to the performance (season)

Answer 8

the transfer of heat to/from surroundings. Heat moves from warmth to cool

Answer 9

reducing an athlete's or team's training load in the lead up to competition in order to optimise performance

Answer 10

inactive individual 55% carbohydrates 30% fats 15% protein endurance athlete 70% carbohydrates 16% fats 14% protein

Answer 11

before competition, carb stores and fluid levels should be at maximum capacity - especially for endurance based events where every bit of energy is important

Answer 12

- aimed at maximising the glycogen stores in the muscle prior to competition - involves eating a high carb diet in the days leading up to an endurance event in conjunction with a reduction in training load (taper) - by carb loading, an athlete can work at a higher intensity for longer before stores of glycogen are depleted - only effective if event is longer than an hour - in high intensity events, carb loading may be detrimental because glycogen storage also leads to water storage meaning increased weight - to cab load properly, athletes may have to eat a large amount of food - some athletes may use carb supplements or drinks to meet carb loading demands

Answer 13

- CHO loading avoids the depletion of glycogen stores by increasing muscle and liver glycogen levels - by sparing glycogen, it allows aerobic athletes to maintain a higher intensity for a longer period of time

Answer 14

- binding of H2O to CHO molecules increases water absorption, causing an increase in weight

Answer 15

is the ability of an athlete to spare glycogen supplies by using an alternative fuel source during physical activity via: - training effect - caffeine consumption - pre-event meal - during the event meal

Answer 16

through an aerobic training program, athletes are better able to break down fats for a given intensity, sparing glycogen for later in the event

Answer 17

by consuming caffeine before the event, it better enables the athlete to break down fats at the start of the event, sparing glycogen for later in the event

Answer 18

by consuming a low GI meal 1-4hrs prior to the event, it increases blood glucose levels allowing for the sparing of glycogen for later in the event CHO loading before the event DOES NOT achieve this as it is used to increase initial stores of muscle and liver glycogen

Answer 19

by consuming high GI foods during the event, it allows blood glucose levels to be constantly topped up, sparing the use of glycogen as a fuel source

Answer 20

we lose water from the body via breathing, sweating and urinating

Answer 21

- require high amounts of CHO - combination of high GI / low GI - adequate protein for repair of muscle fibres damaged at training and following exercise - maintain adequate fluid intake

Answer 22

- power athlete needs more protein than endurance athletes - power athletes require high amounts of CHO to provide fuel for training - maintain adequate fluid intake

Answer 23

CHO loading combined with exercise taper to top up glycogen supplies - Low GI (10-12g/kg) maintain fluid intake to ensure optimal hydration

Answer 24

low GI meal to top up glycogen supplies 1L of fluid to assist with hyperhydration (assume warm to hot whether)

Answer 25

small low GI snack to top up glycogen stores (1-15g carbs) High GI immediately before activity, otherwise hypoglycaemic rebound is triggered maintain hydration (200-600ml/hour)

Answer 26

30-60g of high GI CHO per hour 200ml of fluid every 15min (500-1L/hour)

Answer 27

1g/kg of body mass of high GI CHO within 30min after event commence fluid replenishment with the goal to replace 1.5 weight loss

Answer 28

consume 7-10g/kg body mass of low to moderate GI CHO within 4-6 hours consume protein to assist with muscle repair consume fluid/electrolytes which equates to 1.5 weight loss

Answer 29

The circulatory system The respiratory system The muscular system The skin

Answer 30

- increase in heart rate (beats per minute) - increase in stroke volume (more blood per beat) These results in cardiac output (output of blood per minute - HR x SV = CO) - increased systolic (squeeze) blood pressure - increase in arteriovenous oxygen difference (a-vO2 difference) - blood flow is diverted to the working muscles due to vasodilation in the vessels leading to the muscles results: - increased delivery of O2 / glucose to working muscles - quicker removal of CO2 from the working muscles

Answer 31

- increased breathing rate (breaths per minute) - increased tidal volume (volume of air inhaled or exhaled with each breath) These both increase the minute volume result: - faster gas exchange at lungs and tissues = faster oxygenation of the blood

Answer 32

- increased muscle contraction = more energy required - greater use of O2 and glucose This means that lots more CO2 is produced (and some lactic acid) - working muscles produce heat as a by-product, the body starts to warm up and temperature rises results: O2 and glucose used up quickly by the cells increased CO2 produces (and some lactic acid) increased heat produced

Answer 33

- cooling effect - blood vessels beneath the skin open up (vasodilate) to allow the blood to pass close to the surface and lose heat - this causes the skin to become pink/red - sweat is produced by the sweat glands and then evaporates taking heat energy away from the skin result: - vasodilation of skin capillaries and evaporation of sweat causes the body to lose heat and maintain normal temperature

Answer 34

- Beijing 2008 - pollution - Athens 2004 - heat - Seoul 1988 - humidity - Mexico 1968 - altitude

Answer 35

- to maintain homeostasis (normal functioning) - approx. 37°C - controlled by the hypothalamus in the brain, it receives input from thermal receptors in the skin - the body tightly regulates temp as even small deviations (+/- 3°) can be fatal - ambient temperature - core temperature - to lose heat, vessels dilate (open) to allow blood to circulate nearer skin - to conserve heat, blood vessels vasoconstrict (close)

Answer 36

the temperature of the environment the athlete is performing in

Answer 37

the temperature inside the athletes body

Answer 38

hormones environment muscular activity basal metabolic rate

Answer 39

radiation conduction convection evaporation

Answer 40

transfer of heat through direct contact (from hot to cold object) e.g. ice vest, ice pack

Answer 41

transfer of heat from warmer object to cooler object through electromagnetic waves (not directly touching heat source) e.g. sun and us, snow and us

Answer 42

transfer of heat through a moving substance (usually air or water) - if you are still, you have a layer of air/water around you that warms up. If that air is moved (wind) then your body is continually trying to warm up the layer around it e.g. breeze, currents

Answer 43

when a liquid (sweat) becomes a gas when sweat evaporated, heat energy is taken from the skin most effective in dry conditions as humidity increases, evaporation becomes less effective

Answer 44

- gender (male more than female) - number of sweat glands - body surface area (increase SA + increase sweat) - how fit you are (increase fitness = increase sweat if all factors are equal e.g. body SA) Excessive sweating leads to a loss of body fluids and when level of fluid drops, body's core temp increases - this gradual dehydration leads to heat exhaustion and heatstroke - sweat loss can reach 6-10% of body mass - >2% generally means performance and thermoregulation are comprised

Answer 45

the body's preferred mechanism of heat loss is dependent upon the following three factors environment age physiological state

Answer 46

- ambient temperature - if above the body's core temperature, then evaporation is the only method of heat loss. Other methods will gain heat - forced convection - heat loss via convection will occur if it is windy - barriers to convection - clothing will minimise the effect of convection as it will insulate the boundary layer of air - temperature radiating surfaces - light clothing will not absorb as much as dark clothing - relative humidity - if 100%, no heat loss via evaporation

Answer 47

- children don't sweat as much, as their sweat glands are not as developed as adults. - Children produce more heat, but have a lower sweat capacity = prone to heat illness

Answer 48

- rate of heat production (how much work the athlete is performing) - hydration state - will determine rate of evaporation as a reduction in plasma volume leads to a decrease in sweat rate

Answer 49

- heat - humidity - cold - altitude

Answer 50

- increase sweat produced - blood vessel dilation and peripheral blood flow - skin and core temp increases - ventilation increases - HR, SV, CO, BP all increase - causes body temp increase

Answer 51

where the body is forced too deal with 2 forms of heat (muscles v skin) excess heat must be dissipated to prevent an increase in core temperature but working muscles still need oxygen and nutrients

Answer 52

- as the environmental temperature rises, the ability to transfer heat out of the body through radiation, conduction and convection reduces - in hot conditions we rely heavily on blood flow to the skin and evaporation via perspiration for cooling the skin and maintaining a stable core temperature - this places huge demands on the body's fluid reserves and can lead to dehydration and heat illness - dehydration will impair performance and affect the ability to sweat properly which leads to dangerous increases in core temperature - lost fluid reduces blood volume (also makes blood thicker) which makes it hard for the heart to deliver blood to the working muscles and the skin for evaporation via sweating

Answer 53

- with reduces blood volume, SV decreases - to maintain CO required for activity, the heart rate must increase even further to maintain )2 supply (called cardiac drift) - less blood volume to share between working muscles (activity) and skin (cooling) - priority is eventually given to working muscles which leads to further temperature increases as sweating is less effective as less blood is being directed to the skin - 1-2% loss of body mass leads to physical and mental impairment

Answer 54

- dehydration occurs when the amount of water leaving the body is greater than the amount being taken in - we lose water through breathing, sweating and urination - if not rectifies, dehydration will progress to heat exhaustion and heat stroke

Answer 55

- if signs of heat stress, such as fatigue, thirst, visual impairment and muscular cramps and ignored, the performer will progress into Heat Exhaustion followed by Heat stroke - the symptoms of heat exhaustion include lowered blood pressure, weaker pulse, headache and reduced sweating (due to severe dehydration)

Answer 56

heat stroke results from failure of thermoregulation, including: - cessation of sweating (severe dehydration) - dry and hot skin - elevated core body temperature (+40°C) urgent medical attention is required to prevent death (cardiac/CNS failure)

Answer 57

1. pre-cooling - before and during exercise, athlete can cool themselves down (ice vests, towels, cold water immersion or ingestion of ice) - this lowers core temp prior to starting so takes longer to heat up when exercise commences 2. clothing - thin, light clothing from natural fibres - minimal clothing - skin exposed so evaporation more effective 3. hydration - fluids need to be maintained before, during and after exercise in the heat - 350-500ml at least 4 hours prior to competing - in the heat, it is perhaps better to have too much fluid before you start (hyperhydration) rather than not enough especially endurance events 4. acclimatisation - develop tolerance to heat - if you trait (5-10 days) in similar conditions to expected conditions, the body can make adaptations to cope - this should be done 4-6 weeks prior to comp and 2 times per week to maintain benefits

Answer 58

- regular fluid intake is important - events less than 60min = plain water - events 60min+ = sports drink which contains some liquid carbohydrates (better taste, encourages fluid intake) - too much carbs (soft-drink, cordial) can impair fluid uptake in intestines - electrolytes also beneficial at this time - no caffeine, alcohol, guarana (diuretics) - hydration after stopping to replace lost fluids (x1.5)

Answer 59

- in humid conditions, the high performance of water vapour in the air makes it more difficult for sweat to evaporate and cool the skin as the air already has a higher water content - this makes cooling difficult and fluid intake becomes even more important - core temp can increase more quickly - precautions are the same for exercising in heat but the main difference is the reduced ability to utilise evaporation - hydration becomes very important and acclimatisation can only help to a small extent

Answer 60

- increase sweat rate - increase fluid loss - decrease the effectiveness of cooling via evaporation - decrease performance, partially aerobic performance

Answer 61

when exposed to cold temperatures, the body tries to conserve heat in order to maintain core temperature. achieved by: - peripheral vasoconstriction - moving blood away from the skin which lowers skin temp - shivering - involuntary muscle contraction to increase heat production - piloerection (goose bumps) - hairs stand up try to trap warm air close to the skin ...... ...... ...... ...... ....... ..... ....

Answer 62

when core temperature drops below 35C - accelerated in conditions where cold and wet are combined as body heat is lost 4x faster - prolonged exposure to cold - time in cold water - wet windy conditions

Answer 63

- feeling cold - shivering - loss of concentration - loss of fine motor skills - lethargy - confusion - coma - death

Answer 64

do - remove all wet clothing - keep the patient awake - wrap them in blankets - share body heat through direct skin contact between individual not suffering hypothermia and victim - cover all extremities - use socks, gloves and a beanie to prevent further heat loss - dress them in dry clothes once warmth returns

Answer 65

- put them in hot back - the shock of the hot bath may cause further problems - apply direct heat like a hot water bottle - provide alcohol - force them to move around in an attempt to get wat. Their body isn't capable of warming itself anymore

Answer 66

wind can magnify heat loss by constantly removing the warmer layer of air around your skin with fresh, cool air (convection) - called wind-chill - this is why you can feel cold on a warm day - rain, strong winds and cold ambient temps increase heat loss even more - appropriate clothing can help to minimise heat loss through wind movement

Answer 67

- air at any level contains: - 20.93% oxygen - 79.04% nitrogen - 0.03% carbon dioxide - the partial pressure of O2 decreases progressively as the altitude increases - this results a state of hypoxia (shortage of O2 in the body) which can be fatal - the air is thinner at altitude due to lower pressure compared to sea level - the % O2 in the air is the same but there is less air so less O2 available - so less O2 transported to working muscles - this slows glycogen metabolism (aerobic energy) - less humidity so greater risk of dehydration - UV is higher at altitude so increased risk of sunburn and eye damage - particularly significant for aerobic activities which require the utilisation of O2 for ATP synthesis - maximal O2 consumption greatly reduced at altitude (reduced VO2 max from 40mL/kg/min at sea level to VO2 max 15ml/kg/min at 8,848m - Everest summit) - spending time at altitude is the best way to cope with hypoxia - the amount of time required to acclimatise depends on the specific elevation (higher = longer) - example - 2300m = 2 weeks then an additional week for each 600m above

Answer 68

- at altitude, there is a reduction in the pressure of oxygen entering the lungs, this reduces the pressure differential between alveoli and the capillaries, resulting in less oxygen diffusing from the alveoli into the blood - at sea level pressure difference is 159mmHg - 47mmHg = 112mmHg - diffusion is easy - on Mt Everest pressure difference is 48mmHg - 47mmHg = 1mmHg - diffusion is nearly impossible and will result in death without oxygen tanks to deliver oxygen at increased pressure, allowing diffusion

Answer 69

23,00m above sea level - poor performances in middle and long distance events due to impaired functioning of aerobic system (which relies on O2) - several records were broken in sprint and power events due to anaerobic sources - events involving projectiles also saw world records rumble due to lower air resistance and lower drag

Answer 70

when exposed to altitude, the body attempts to adapt for reduced O2, by: - increased ventilation 9trying to get more O2 into lungs) - increased tidal volume (more air every breath) - decreased plasma (makes haemoglobin more concentrated in the blood) - increased HR and CO at rest and submaximal activity - reach maximum capacity at lower level of work - increased nausea/headache/dizziness - lower oxygen levels create stress on the body

Answer 71

after prolonged exposure (weeks/months): - more red blood cells and haemoglobin (carry more O2) - increased capillarisation (allows greater area for diffusion to take place to get more oxygen) - increased mitochondria (where ATP is produced) - increased aerobic enzymes to make aerobic energy system more efficient - increased myoglobin - transports more oxygen

Answer 72

- athletes attempt use altitude training to boost the number of red blood cells and haemoglobin - more RBC are needed to maintain oxygen delivery - when they return to sea level, they hope to have an enhanced ability to use oxygen (mainly aerobic athletes) - altitude adaptations are similar to long term adaptations of aerobic training - however, intensity of training must be reduced and recovery time extended when working at altitude - 3 training regimes - these artificial chambers allow athletes to sleep in altitude induced environments whilst still training under normal conditions at sea level

Answer 73

- allows maximum exposure to altitude so therefore gains benefits of living and training in hypoxia state (at least 3 - 4 weeks) - cannot train at high intensity - detrain - hyperbaric chambers can be used to achieve this rather than overseas travel (has cost, nutrition and homesick benefits) - best suited for those preparing for competition at altitude - not sea level

Answer 74

- live at sea level and use a hypobaric chamber or altitude tent for hypoxia training - recovery from training takes longer, which needs to be factored into program - can increase metabolic rate so small meals more regularly may be required - no evidence of effectiveness

Answer 75

- live at simulated altitudes (special apartment/house/tent) to obtain long term physiological advantages (RBC, haemoglobin) - train hard at sea level to ensure quantity, high intensity training can be completed - athletes have resorted to using hyperbaric chambers to mimic this

Answer 76

- increase recovery between sessions is required following exercise bouts at altitude - an extended tapering period in the lead up to major competition is required to enable the athlete time to peak - training intensity at altitude must be decreased given the strenuous nature of the conditions - a strict fluid replacement regime needs to be put in place as less humid conditions create a greater risk of dehydration

Answer 77

returning to sea level after altitude - within 7 days - hyperventilation not required at sea level as there is more oxygen available in the atmosphere at sea level - after 2-4 weeks - haemoglobin and haemotocrit levels back to normal - mitochondria, capillary and enzymes levels thought to last longer provided training is maintained which is why athletes still resort to training this method of training

Answer 78

- athletes competing in major competitions will try to match the environmental conditions as closely as possible (simulating heat, humidity, cold, altitude, time of day etc) - this may include travelling to the venue city before the competition in an attempt to acclimatise appropriately

Answer 79

- the beijing olympics (2008) ran swimming events with finals being run in the morning (prime time in US) - coaches of athletes arounf the world would have had to alter training programs (training, sleep, diet, recovery, arousal) to make sure that the athletes were swimming fastest in the morning rather than traditional evening finals

Answer 80

- any adaptations made through acclimatisation will be reversed when no longer exposed to that particular environmental condition (heat, cold, altitude etc) - many sportspeople do not always have the time to acclimatise properly due to the amount of time that it can take

Answer 81

an athlete can seek to gain advantage over opponents by manipulating or supplementing their diet to - enhance training adaptations - improve performance - improve recovery athletes need to be aware of the specific requirements of their sport and the methods available to enhance their performance

Answer 82

The Australian institute of sport (AIS) has developed a classification system with 4 sections - A - supplements with proven performance benefits based on scientific studies - B - possible benefits - insufficient research - C - no contribution to sports performance - D - banned or high risk and could lead to positive drug test result and health risk

Answer 83

- protein powder is an easy way to get more protein daily. Athletes doing strength could double their protein intake - you can blend it in a shake or smoothie, sprinkle it into your oatmeal or add it to baked goods like bread or muffins - extra protein, combined with regular exercise, can help you gain muscle, change your body composition, or meet your daily protein needs

Answer 84

- increased protein consumption may assist in increasing muscle bulk (hypertrophy) and repair damage tissue - protein powders decrease muscle catabolism (breakdown) using protein as a fuel source - protein powders improve the rate of recovery from training sessions - increased muscle mass only occurs if the athlete is doing a resistance training program - best consumed along with high GI snack immediately after exercise

Answer 85

- it often replaces real food so can result in fewer nutrients being consumed (lack of balanced diet) - digestive problems - bloating, gas or cramping - increased risk of osteoporosis - colon cancer - kidney damage - increased water retention

Answer 86

- can be taken orally or injected - a testosterone like substance responsible for enhancement of strength and power as well as faster recovery from training (ability to train harder for longer and more frequently)

Answer 87

- increase the performers size, strength and power - decreases recovery time - stimulates protein synthesis - improved rate or tissue repair

Answer 88

- acne - liver damage - depression - aggression (often called roid rage) - hypertension - infertility - increased masculinity - male breast enlargement

Answer 89

- widely available in chocolate, drinks like tea, coffee, energy drinks - caffeine is a stimulant which can increase arousal, reaction time, concentration and decision making - it can reduce the perception of fatigue so the athlete can work harder for longer

Answer 90

- acts as an analgesic reducing the perception of effort and therefore increasing the time to exhaustion in short distance events - stimulates the CNS, increasing alertness, arousal levels and decreasing reaction times - thought to also create a glycogen sparing effect through the oxidisation of free fatty acids - through the mobilisation of fat as a fuel source during moderate to high intensity exercise, the athletes spares glycogen supplies improving performance in long duration events

Answer 91

- potent diuretic - this may cause an unnecessary loss of fluid pre exercise, having a negative effect on the athletes ability to regulate temperature, particularly during hot conditions - irritability - insomnia - headaches - excessive intake may lead to over arousal - muscle twitching - withdrawal effects

Answer 92

- creating supplements increase performance in high intensity exercise involving repeat sprints and short recovery - slow loading involves taking 3g daily - weight gain is a significant side effect which would be detrimental in most sports

Answer 93

- increases the amount of CP stored in the muscle, thereby extending the time before CP becomes depleted (repeated high intensity, short duration exercise like team sports) - increases availability of free creatine allowing for a faster rate of CP repletion - enhances muscular strength and development - increases muscle 'buffer' capacity (resistance to lactic acid accumulation)

Answer 94

- results in a weight gain of around 1kg which would be a disadvantages for some sports - is unknown what the long-term side effects are

Answer 95

- Erythropoietin (EPO) is a hormone produced by the kidney that promises the formation of red blood cells by the bone marrow - the kidney cells that make erythropoietin are sensitive to low oxygen levels in the blood that travels through the kidney. these cells make and release erythropoietin when the oxygen level is too low - natural or synthetic EPO has been shown to increase performance parameters such as maximal oxygen consumption (VO2 max) and time to exhaustion, which is why its commonly abused in endurance sports

Answer 96

- increased red blood count - greater oxygen carrying capacity of the blood - improved endurance capacity - slows the progression of muscle fatigue

Answer 97

- EPO thickens the blood, which leads to an increased risk of several deadly diseases, such as: - heart disease - stroke - cerebral or pulmonary embolism (blood clots) - athletes who misuse recombinant human EPO are also at risk serious autoimmune disease

Answer 98

- misuse of technique and/or substances to increase the performers red blood count - achieved by increasing the number of red blood cells (haematocrit) and therefore, the amount of haemoglobin in the body by: - injection of erythropoietin ( a hormone that stimulates red blood cell production) - red blood cell infusion (removal and replacement of athletes own blood) - results in improved aerobic performance

Answer 99

- increases haematocrit (number of red blood cells) and therefore the oxygen carrying capacity of the blood which would be beneficial for endurance athletes - reduces muscle fatigue

Answer 100

- increases the thickness of the blood (viscosity) - this increases the risk of blood clotting, heart attack and stroke, especially when dehydrated - infection if receives wrong blood via mistakes in handling of re-introduction of blood

Answer 101

the aim of training is to improve performance (a specific event eg Olympics), or for a team hopefully to make finals - without an effective training program there is no guarantee that the athlete will 'peak' at the right time

Answer 102

- ideally, an athletes training will encompass many aspects for overall preparation and success. It aims to integrate all aspects of performance

Answer 103

- the process of dividing a training program into smaller blocks, often related to the performance season - typically an annual plan is divided into pre-season (preparation), competition and off season (transition) - some sports operate differently given the nature of the competition eg tennis players spend 11 months of the year competing while Olympians typically have a 4 year cycle to prepare for the next Olympics - whatever the organisation, planning is critical but still must be flexible to allow adaptations to individuals

Answer 104

involves varying the volume and intensity of training and if done properly, it will: - help to avoid staleness, overtraining and burnout - promote higher levels of enthusiasm in the player group - ensures proper application of the principal of progressive overload in the physical conditioning of the players - minimises likelihood of injuries - improves the psychological, physiological technical and tactical levels of the players - plans for the athlete to 'peak' at the right time - plans for the rest /recovery periods - prepares the player for the specific demands of the sport

Answer 105

usually broken into 3 phases to ensure optimal performance at the right time 1. pre-season - general preparation phase - specific preparation phase 2. competition - pre-competition phase - competition phase 3. off-season - transition phase

Answer 106

aim: high volume, low to moderate intensity (building up after a break, preparing for upcoming season) conditioning - long distance (general, continuous training) - progress to large volume at moderate intensity - predominantly working aerobic system first and building general fitness levels skills - not much emphasis on skills at this point, mainly just practising some of the basics

Answer 107

aim: more specific training to meet the specific requirements of the sport conditioning - developing base levels of cardio fitness continues - intensity is increased (may introduce interval training) - specific aspects (speed, agility, strength and flexibility) - personalised on different roles/positions skills - increased focus on skill development and technique mental skills - may be introduced at this time

Answer 108

aim: approach peak condition - have players fit and injury free with skill level as high as possible conditioning (quality rather than quantity) - reaching peak fitness levels (intensity increases) - increased specificity to the role undertaken (adaptation to suit individual athlete and their position) skills - improving skills, tactics and strategies mental skills - application under game-like conditions

Answer 109

aim: optimum performance - keep players fit and injury free with skill level as high as possible conditioning (quality rather than quantity) - focus on maintaining established levels - increased specificity to the roles undertaken (adapted to suit individual athlete and their position) skills - improving skills, tactics and strategies mental skills - application under game conditions

Answer 110

- individual training sessions during this phase may alternate between recovery (after a game), high intensity early in the week to allow time for recovery before the game on the weekend - steps need to be taken in order to monitor and prevent overtraining (due to inadequate recovery) which contributes to injury risk - coaches/staff may also monitor athletes who are carrying injuries, how much game time they are getting, how many games they are playing and their position requirements

Answer 111

aim: maintain a reasonable level of fitness and control weight while recovering from physical and mental stress of season conditioning - cross training - something different/enjoyable to maintain fitness levels - especially aerobic fitness levels skills - no sport specific skills at this stage - using muscles in different ways to allow recovery nutrition - not being too indulgent during the break (no weight gain) recovery - recover from injuries/surgery times for off-season etc

Answer 112

- the longest phase of training program, which may run up for up to a year - may start at different months for different sports eg. winter sports start training in january while summer sports start training in july - a macrocycle is broken into mesocycles

Answer 113

- a block of training that is typically 3-4 weeks - depending on the sport - each mesocycle has a designated purpose or goal - divided into smaller, more manageable microcycles

Answer 114

- smaller blocks of work (typically about a week) - designed to achieve a specific purpose or goal - broken down into individual training days and sessions (there may be multiple sessions in a day for an elite athlete eg. technical skills, tactical reviews, game discussion, physical conditioning, recovery, sports psychology etc)

Answer 115

the achievement of optimal performance at the appropriate time in the training plan easiest when only have to peak once a year, but much harder in team sports, where you play every week, then finals - 'peaking' is the term used to describe a temporary training state which allows the athlete to perform at their optimal level - it is the result of a well thought out annual plan - 'ideal performance state (IPS)' or in 'the zone' which includes being at their optimal readiness to perform from a psychological, physiological, technical, and tactical perspective