Option A Flashcards
Trainning, overtrainning and overreaching
Trainning: performing exercise in an organized manner on a regular basis with specific goal
Overtrainning: athlete attempts to train more then he can physically or mentally tolerate (individualized symptoms)
Overeaching is transient overtraining
methods of trainning (8)
- strength and resistance training: using external resistance to improve muscular strength and endurance.
Benefits: Can isolate particular muscle groups to focus on. In a controlled setting, easy to manipulate the weight desired.
Safety: Correct technique must be used or else it will create negative effects and increase the risk of injury. - circuit training: Short time spent at many different types of exercises. High intensity
Benefits: can be general training or be made to suit specific components of fitness. Can be made to use no equipment, interesting as there is a wide ranger of activities - higher motivation.
Safety: needs a large area for stations to be set up. If done in close confines it is more likely for an accident to occur. - continuous training: aerobic training for long periods of time without rest: could be an hour long jog or a extensive cycle.
Benefits: Improves stamina which is important for many sport situation. No equipment needed and can be done anywhere.
Safety: needs to make sure that it doesn’t surpass what the body can handle - cross-training: using various methods of training in a single session
Benefits: can train more than one type of fitness at once. Avoids tedium.
Safety: proper technique is used in the equipment - Interval trainning: alternating short, high intensity bursts of speed with slower, recovery phases
Benefits: high intensity intervals produce lactic acid in training, adapts the body to burn it more efficiently. Increased cardiovascular efficiency. Increase intensity without overtraining
Burns more calories in shorter amount of time
Safety: Intervals are highly demanding intensity should increase gradually to prevent injury - Fartlek training: combination of interval training and continuous training. Does not employ intensity regiments, durations or periods of rest
Benefits: tax all energy systems, provide good overall conditioning and make for a varied and enjoyable workout
disadvantages: spontaneous so it is difficult to quantify its efficiency and to replicate sessions - Plyometrics: fast, powerful, short duration movements.
Benefits: Increase speed and force of muscle contractions stretching and shortning a muscle fast.
Safety: should be followed by long periods of rest so the muscle is not fatigued and the athlete can´t contract it as forcefully as possible - Flexibility: stretching exercises to increase range of motion. Warm up should be performed at low intensity, increase muscle temperature and decrease risk of injury
Type of stretching depends on factors such as athlete type, age…
static: muscle is stretched until mild disconfort and then help in its position
active stretching: stretching: muscle is static in a stretched position via contraction of opposing muscle
dynamic: muscles are moved using repeated dynamic movements through their full range of motion gradually increasing reach or speed
Ballisic stretching: repeated bouncing motion at the point of peak stretch to force the tissue beyond its normal range of motion (risk of injury)
PNF:static then isometric contraction of the target muscle, breaf relaxation another static but further, relaxation before another cycle
Indicators of overtraining
resting hr increase (increased metabolic demands during recovery)
DOMS (muscle fibre damage)
reduced immune function due to suppressed immune system
fatigue (DOMS)
sleep disturbance (DOMS)
fatigue
decrease appetite (DOMS and fatigue)
decrease in performance (DOMS)
How periodization should be organized to optimize performance and avoid overtraining
Transition (post-season)
rest and relax while maintaining an acceptable level of fitness
encourage exercise in different environments
3-4
Preparation (pre-season)
prepares physically, psycologically, technically and tactically
3-6 m
General preparotary phase: developing basic fitness, development of tecnical and tactical skill
Specific preparatory phase: specific to skills and technical requirements of the sport (lower competitions)
Competition phase
Doesn´t attempt to gain fitness or technique
maintaining physical condition
improve technique, skills, tactical approach and competition experience
training volume is reduced
Macrocycle: several months to a year, overall training plan or season. achieve the athlete's long-term goals Mesocycle: several weeks to a few months. specific aspects of training, such as strength development, Microcycle: one week. specific workouts, rest days, and recovery strategies. Microcycles allow for the manipulation of training variables such as intensity, volume, and exercise selection to optimize adaptation and performance.
relationship between cellular metabolism and the production of heat in the human body
energy in food is used to synthesice ATP which is used to do cellular work
Cellular metabolism is not efficient so energy is lost as unusable heat
A largely oxidative process O2 is consumed but CO2 is produced
Principles of how the body thermoregulates in cold and hot environments
Radiation: Heat loss through infrared rays
Convection: transfer heat through air/water movement
Evaporation: sweat changes from liquid to gas
Conduction: Heat loss through direct contact
wind and humidity
wind: helps evaporation through convection. Might the rate of evaporation leading to dehydration
Humidity: a lot of water vapor will not allow the water to evaporate
sweat and sweat response
Body´s core temperature rises above normal signals are sent to the sweat glands which secrete sweat (mainly water) the sweat is secreted through pores and then evaporated.
physiological responses during prolonged exercise in heat
Sweat response
Decreased blood flow due to more viscocity
glycogen breakdown increases
Increased lactic acid (energy breaks down in muscle without oxygen lactic acid is created
health risks of exercising in heat
Heat cramps: painful cramps (legs), flushed and moist skin
Heat exhaustion: muscle cramps, pale moist skin, high fever
Heat strokes: warm and dry skin, high fever, increased heart rate
large body surface area and immune sweat response infants are more susceptible
Preventing and treating heat disorders
Stay hydrated
Acclimatize 5-10 days
Clothing
Take breaks
Monitor symptoms
Move to cooler environment
hydrate
cooling measures
remove excess clothing
Medical attention
Recovery
acclimatize to heat stress
performing training sessions in similar environmental conditions for 5 to 10 days
Intensity of trainning should suffer gradual increase as to avoid heat related disorders
physiological and metabolic adaptations that occur with heat acclimatization
increased plasma volume
Lower heart rate and core temperature
Earlier onset of sweating
less electrolight loss
reduced muscle glycogen usage
psycological adaptations (less perseption of pain)
Outline the principal means by which the body maintaining core temperature in cold environments
Shivering: rapid involuntary muscle contractions of skeletal muscles
Goosebumps: contraction of erector pili muscle to trap warm air
peripheral vasoconstriction: decrease in diameter of blood vessels under the skin 8restrict heat loss and more blood at the core)
Nonshiveringthermogenesis: increased heat production by increasing metabolic rate
body surface area to body mass ratio importance in heat preservation
A higher BSA-to-mass ratio means more surface area is exposed relative to body volume, leading to faster heat loss.
difficult to thermoregulate in cold water
more molecules surround you so more conduction. a lot of convection because the water moves with a human in it
physiological responses to exercise in the cold
lower exercise heart rate
increased stroke volume
more oxygen utilization
higher use of lipids, proteins and carbohydrates
more fuel needed
health risks of exercising in cold
frostbite: underlying tissues freeze (damage cells and tissues) numbness, tingling and discoloration
Hypothermia: Body looses heat faster then it can produce, core temperature drops (shivering, confusion, weak pulse.
precaussions when exercising in cold
clothing can insulate heat measured in clo
hydrate
ergogenic aid
substance or phenomenin that improves an athletes performance
5 egogenic aid banned by IOC and WADA
anabolic steroids
hormones and related substances
diuretics and masking agents
beta blockers
stimulants
safety issues
anabolic steroids (gives unfair advantage or added strength to the performer, hormonal imbalances and cardiovascular diseases, increased blood pressure and cholesterol levels)
hormones and related substances (stimulates growth quicker that others, unfair advantage)
diuretics and masking agents (masks other illegal ergogenic aids that may have been taken, excessive fluid loss, electrolyte imbalance (weakness)
- beta blockers (decreases heart rate so performer can be more steady, commonly desired in shooting or precision sports)
- stimulants (elevates heart rate, to get performer going, desired in fighting type sports)
benefits of using
Anabolic steroids: weight gain
ability to train more frequently and intensely (fast recovery)
Increase muscle mass, strength and power
Lower body fat
Endurance: increase hemoglobin concentration (increased oxygen carrying capacity)
EPO: Increase oxygen carrying capacity (increased red blood cell count)
Increased exercise capacity and performance (increased VO2 max)
Beta blockers:
Improved precision and accuracy (decrease heart rate and and other symptoms of anxiety)
caffeine:
improved endurance capacity
muscles contract more force due to more calcium release
improves alertness due to effects on the CNS
Diuretic:
weight control (diarreah and vomiting)hiding illicit substances (increased urine output, diluting the substances)
harmful effects of long term usage
anabolic steroids:
Heart problems (increased cholesterol)
Liver problems (liver toxicity (liver tumors)
Hormone problems (fertility due to smaller testiclesand mestrual cycle)
Aggression
EPO: Blood clots due to increased viscocity from the amount of red blood cells (stroke, heart failure)
Beta blockers: Low HR, decreased blood pressure, heart arrhythmias (fatigue)
Caffeine: Nervousness, restlessness, insomnia and tremors
Diuretics:
difficulty thermoregulating (reduced plasma)
fatigue
muslce cramps and soreness
height ranges
Near sea level: 0-500
Low altitude: 500-2000
moderate altitude: 2000-3000
high altitude: 3000-5,500
Extreme: above 5,500
hypoxia
condition in which oxygen supply to cells is insufficient
physiological effects of altitude
decreased air density so decreased oxygen partial pressure
respiratory responses (hyperventilation)
cardiovascular responses (elevated submaximal heart rate)
Metabolic responses (production of energy and lactic acid via glycolysis may be limited)
altitude affecting fluid imbalance
low humidity and cool air resulting in fluid loss (dehydration)
increased urine production
altitude training
above 2000 for endurance athletes for weeks or months
lack of oxygen triggers the release of EPO which stimulates RBC production
Impact of altitude training
LHTH-
LHTL-easier to train low
LLTH- more exhausted
impact of altitude on sports performance
lower air density less drag
lower partial pressure of oxygen causes reduced maximum aerobic capacity
projectile motion is altered by reduced air density
Adaptations resulting from altitude hypoxia
increased blood cell count
reduced lean body mass increased capillary density (reduced oxygen demand and metabolic rate conserving energy, increased capillarization increases oxygen diffusion to muscles cells)
increased pulmonary ventilation both at rest and during exercise (compensates for lower oxygen content
Distinguish symptoms of AMS, HAPE and HACE
AMS (accute mountain sickness): dizziness, headache, nausea or vomiting, shortness of breath, elevated HR
HAPE- accumulation of fluid in the lungs results in shortness of breath, elevated HR, coughing, wheezing
HACE: accumulation of fluid in the brain results in confusion, fever, severe headaches, loss of consciousness
Preventing high altitude illness
Screen for pre-existing medical conditions
Promote hydration
Ascend gradually
Use medication to prevent AMS
core temperature
37 +-0.6
active recovery
low intensity exercise that is done after high intensity exercise in order to improve their recovery and better future performance
reasons for active recovery
increased blood flow
Reduced lactic acid buildup in muscles
accelerated raising of blood pH
indicators of recovery
physiological indicators: reduced blood lactate concentration
Symptomatic: reduced muscle soreness
Psychological: improved preparedness for the next session
outline the use of compression garments
apply mechanical pressure at the body surface which compresses and supports underlying tissue
non-evasive
easy to use
cryotherapy
body cooling for therapeutic purposes
describe cryotherapy procedures used for recovery in sports
Whole body cooling
Cold water immersion
Contrast water therapy
ice packs
discuss the use of different types of cryotherapy for elite and recreational athletes
analgesic and anti-inflammatory effects for soft tissue
perception of enhanced recovery
risks of frostbite, certain pre existent conditions could cause harm and rules must be followed for when it is time to leave the therapy (when body is shivering, leave the water and keep moving)
costly and not 100% scientific
effects of altitude on fluid balance
dehydration and more urination due to lack of humidity and more wind more evaporation of sweat decreasing fluids in the blood
Was to monitor exercise intensity
Rating of perceived exercision
borg: adults 6-20
CEPT teens: 0-10
OMNI children: 0-10
Direct: VO2 max/ % of VO2 max reserve (accurate but expensive)
indirect: Hr based on relationship with VO2 max in certain exercise is a % of Hr max
Training Hr range/ zone = ((max Hr-Rest Hr) * intensity) + rest Hr
Karvon method; target Hr in exercise = Hr rest + THR(Hrmax + Hrrest)
HR max is 220 - age
