Specialised preparation and training methods

Question 1

what is known making weight?

Answer 1

practice used in order to be optimal weight to compete in certain classification

Question 2

how do athletes make weight?

Answer 2

varied methods are used such as severe dieting or starvation
fluid restrictions
passive sauna 
active dehydration 
sweat suits 
diuretics
laxatives or self-vomiting

Question 3

how do these rapid weight loss methods work?

Answer 3

decrease body fluids
food
muscle energy stores

Question 4

what are the implications of this rapid weight loss?

Answer 4

malnutrition and dehydration

carbohydrates stores and muscle water are decreased = impaired temperature and cardio functioning

Question 5

what is the definition of dehydration?

Answer 5

excessive loss of water from the body which results in the impairment in performance and proper body functioning

Question 6

what are the short term consequences of rapid weight loss?

Answer 6

mood swings 
lack of energy 
lack of motivation 
slowed metabolism 
loss of muscle mass 
risk of mental and physical exhaustion 
collapse or death

Question 7

what are the long term consequences of rapid weight loss?

Answer 7

eating disorders

hormonal and metabolic functioning

Question 8

what are the consequences of dehydration?

Answer 8

reduce maximal aerobic capacity
increased risk of heat injury, including muscle cramps, heat exhaustion , heat stroke
nausea , dizziness, fatigue, lack of concentration

Question 9

what is the alternative healthy weight loss?

Answer 9

slowly and planned, controlled over a long period allows proper hydration and good nutritional practices

Question 10

what is known as weight cycling ?

Answer 10

repeated cycles of weight loss and regain is referred to as weight cycling

Question 11

what are the 7 components of a healthy diet?

Answer 11

carbohydrates 
protein 
fat
vitamins 
minerals 
water 
fibre

Question 12

what % of macro nutrients should a non-athlete intake?

Answer 12

15% protein
30% fats
55% carbs

Question 13

what % of macro nutrients should a athlete intake?

Answer 13

10-15% protein
20-25% fats
60-75% carbs

Question 14

what is the difference between an endurance athletes and power athletes diet?

Answer 14

an endurance athlete will have more carbs for glycogen loading and lot of water
an power athlete will have essential amino acids that are the building blocks for muscles

Question 15

what makes up 50-60% of an adults body mass?

Answer 15

water

Question 16

what is the importance of water in the body?

Answer 16

regulates body temperature 
carries nutrients via plasma 
helps convert food into energy and absorb nutrients 
needed for expiration 
removes waste 
protects and cushions vital organs

Question 17

what is the importance of electrolytes ?

Answer 17

vital for proper cell functioning in particular muscle cell
ensuring nutrients and waste products are exchanged
maintain ph level

Question 18

what are the electrolyte example?

Answer 18

sodium and potassium

Question 19

what are the use of sodium and potassium?

Answer 19

vital for electrical transmission of nerve impulse, nerve and muscle contraction

Question 20

what is the link between water and electrolytes ?

Answer 20

electrolytes readily dissolve in water, therefore are closely linked, one effects the other and therefore performance

Question 21

what is periodization ?

Answer 21

is the organisation of training into blocks or cycles which have a particular focus
involves the manipulation of specificity (intensity and volume of training)

Question 22

what are the 3 cycles involved in periodization?

Answer 22

macrocycles- long-term performance
mesocycles
microcycles

Question 23

what is involved in mesocycles?

Answer 23

are sub divisions of macrocycles
lasts 2-8 weeks
has a particular focus e.g. aerobic fitness

Question 24

what is involved in microcycle?

Answer 24

subdivisions of mesocycles
weekly
more detailed regarding specificity intensity and volume

Question 25

what is continuous training ?

Answer 25

low intensity rhythmic exercise that uses large muscle groups
60-85% heart rate
30min-2 hour duration

Question 26

what are the advantages of continuous training?

Answer 26

time efficient
routine programmes easy to follow
less chance of injury due to lower intensity

Question 27

what is glycogen loading?

Answer 27

manipulation of dietry intake of carbs prior to competition so that muscle glycogen stores are maximised

Question 28

what does glycogen loading include ?

Answer 28

involves decreasing glycogen levels 7 days prior to event, followed by 3 days of low carb diet , leading up to competition day an athlete should consume a diet rich in carbs with little or no exercise , to double glycogen stores