Exercise Physiology

Question 1

What is Tapering and how is it achieved

Answer 1

is a reduction in training load - emulate fatigue, maximizes energy stores and decreases psychological stress (no adaptions will be made) IPS

It is achieved by decreasing training volume while increase/ maintaining intensity
increases recovery techniques
monitor diet
individualize program

Question 2

What is Peaking

Answer 2

Temporary training state, allowing the athlete to perform at there optimal level

• optima E
• increased recovery rate
• self-confidence
• ignoring irrelevant cues
• mentally relaxed
• ideal technical state
• tactically prepared

Question 3

Maintence

Answer 3

Sustaining chronic adaptations in made in preparation phase
in season and off-season
increased recovery to stay physically fresh for games

Question 4

Overtraining

Answer 4

Athlete is repeatedly stressed by training
to the point were there are no rest periods
training no longer leads to performance improvemnet

Question 5

Causes of overtraining

Answer 5

• work load to high
• lack of variety in sessions
• insufficient recovery from injury
• too many competitions requiring max efforts

Question 6

Preventing overtraining

Answer 6

• well planned training prgramme
• variety in traning program
• keep hydrated
• train at different venues
• reduce training load
• ensure a balanced diet

Question 7

Injured Athletes

Answer 7

Ensure no further injuries while preventing de-training
= cross training : resting injured body parts whilst still maintaining physical activity
building strength and power in uninjured parts

Question 8

Rehabilitation (4 stages)

Answer 8

Gradually increase activity level in injured athlete until they return to play
1 = range of motion (80-90%)\
2 = Endurance (little - more weight until it becomes easy)
3 = Strength (Increase weight or resistance so sets of 10-12 can be completed before fatigue
4 = Skill re-educate muscle to perform specific movements relevant to specific sport

Question 9

Definition of Recovery

Answer 9

Returns athlete to a state of performance readiness. Allows sooner training at better quality compared to if no recovery practices were implemented

Question 10

DOMS

Answer 10

Delayed onset Muscle Fatigue
sore, tender and stiff muscle fibres and connevntive tissues
(post match recov sessions)

Question 11

Fatiguing Factors

Answer 11

-fuel depletion
-metabolic by-products (lactic acid)
-

Question 12

Performance factors (psychological, nutritional recovery)

Answer 12

P = enter next contest/ activity optimal mental state
N = energy store refueled
increase in carbs, electrolytes and proteins

Question 13

Recovery Strategies

Answer 13

• Active recovery
• hydrotherapy
• contrast temperature
• massage
• hyperbaric oxygen therapy
• compression garments
• stretching