Improving Preformance Amount & Intensity of training Flashcards
1
Q
Amount & Intensity of training,
A
- Neglecting recovery time( small to no breaks in training)
- Increasing frequency/density/loading inappropriately ( distance, timing, weight load to quickly)
- High demand to quickly ( example to many km to quickly or too short a time period)
- To high extent of loading and maximal and sub maximal intensity’s
- To high intensity and duration
- Bias training methods ( couch not training correctly because of bias or athlete not doing correct things due to bias
2
Q
Physiological considerations
A
- Elevated resting pulse/ heart rate
- Frequent minor infections and increased susceptibility to colds and flu
- Increase in minor injures
- Chronic muscle soreness or joint pain
- Exhaustion lethargy
- Weight loss and appetite loss
- Dehydration and insatiable thirst
- Decreased performance
- delayed exercise recovery
3
Q
Psychological consideration
A
- Fatigue, tiredness, drained , lack of energy
- Reduced ability to concentrate
- Apathy or no motivation
- Irritability
- Anxiety
- Depression
- Headaches
- Insomnia
- Inability to rest
4
Q
Ways to avoid over training:
A
- Well balanced nutritious diet
- Adequate recovery time
- Modifying training conditions and exercises
- Monitoring of stress levels
- Progressive over load
- No exercise during illness
- Avoidance of monotonous training
5
Q
What ethical issue are related to improving performance?
A
- Health threat of performance enhancing drugs
- Equality of opportunity for athletes
- Exemplary effect of clean sports in public
- Illegal use in general
6
Q
Performance enhancing drugs have a few effects which make them desirable for athletes:
A
- Build mass and strength of muscle and or bone
- Increase delivery of oxygen to exercising tissues
- Masks pain
- Stimulates the body
- Relaxing
- Reduce weight
- Hide use of other drugs
- Coping with stress of competition
- Boosts confidence
7
Q
Reasons for wanting performance enhancing drugs:
A
- Physical dependence of drug
- Dissatisfied with their performance or progress
- Environmental pressures: couch, family, media, public, performance expectations
- Attraction to sponsorships and endorsement
- Success in their sport
- Speeding up in recovery which means can return to training quicker
- Desire to win no matter what
- Couch’s pushing drugs
8
Q
Drugs related to strength:
A
Human Growth Hormone (HGH):
Anabolic steroids:
9
Q
Human Growth Hormone (HGH): and side effects
A
- Naturally produced by pituitary gland
- stimulates body’s syntheses of protein that forms muscle tissue, bone tissue, decrease in body fat and increased testosterone level
- increases muscle size
- Athletes that need short bursts of strength or muscle size benefit most from this drug.
- Better muscle recovery
- Allows athlete to train harder and more often
Side effects include:
• Overgrowth in hands, feet a] and face
• Heart problems
• Enlarged internal organs (heart, kidney, tongue and liver)
• Balding in men due to more testosterone
• Chest, armpit and other areas of hair growth in women
• infertility
• missing of periods
• shrunken testicles
• enlarged clitoris
10
Q
Anabolic steroids: and side effects
A
- made up of chemical substance derived from cholesterol
- build muscle and bone mass primarily by stimulating the muscle and bone cells to make new proteins
- can be injected or pills
- drug encourages muscle growth and increase strength
- allows athlete to training harder and more regularly with shorter recovery times needed
Side effects: • increase liver damage • mood swings • depression • aggression • male characteristics develop in females • suppress or interfere with menstrual cycle • deeper voice • interferes with developing foetuses
11
Q
Aerobic Performance (EPO)
A
Erythropoietin:
Blood Doping
12
Q
Erythropoietin:
A
- stimulates bone marrow stem cells to make more red blood cells thus increasing oxygen delivery to the kidney
- reduces fatigue better oxygen absorption, it also speculated to increase metabolism and increases healing process of muscles
- it can cause clotting, thrombosis, heart attacks and strokes due to the thickening effect it has on the blood
13
Q
Blood Doping
A
- increasing oxygen carrying capacity of blood
- this involves withdrawing blood, isolating the oxygen carrying red blood cell, then re-transfusing the cells prior to competition
- this is used for running, bike riding, cross country ect ( distance sports)
14
Q
Masking other drugs:
A
Alcohol:
Diuretic:
15
Q
diuretic
A
- used to mask other drugs and loss weight
- increases amount of urine produced
- induces rapid water loss thus weight
- dilutes the urine to mask drugs
- can cause; dehydration, cramps, dizziness, heart damage and kidney failure
- used in weight lifting, horse racing, rowing
