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Option A: IB SEHS

Terms in this set (75)

Training
Doing exercise in an organized way regularly with a specific goal in mind
Overreaching
Placing stress on the body that is beyond the athletes current limit, a short term occurrence
Overtraining
Attempting to train more than the body can physically handle and mentally tolerate, a long-term occurrence
Flexibility training
Stretching muscles, tendons, connective tissues in order to increase the range of motion. Types are static, dynamic, and ballistic.
Strength/resistance training
Applying resistance against muscle contractions to increase power and strength of muscles. Types are bands, bodyweight, gravity or weights
Circuit training
Combination of strength and resistance training with aerobic and cardiovascular exercises
Interval training
High intensity work that alternates with low intensity recovery exercises
Plyometric training
Extremely fast, powerful and short movement to increase the speed and force of muscle contractions. These are explosive and seen with jump training
Continuous training
Nonstop aerobic activities with varying intensities, like aerobic dance, jogging or swimming
Fartlek training
Combination of continuous an interval training. It is random and regulated by the athlete
Cross training
Doing different types of activities while making general improvements in overall performance
Indicators of overtraining
Increased resting heart rate, muscle soreness, decreased appetite, fatigue, reduce to me and function, sleep disturbance, sudden/unexplained decrease in performance, upper respiratory tract infections
Periodization
A structured and organized training approach with different phases so the athlete peaks in time for competition
Three phases of periodization
Transition (post season), preparation (preseason), competition
Transition/postseason phase
Allows for recovery from fatigue, about 3 to 4 weeks but no longer than five, light cross training should be used
Preparations/preseason phase
3 to 6 months depending on the sport and athlete, general prep like fitness and conditioning then focusing on the actual activity and more specific details
Competition phase
Maintain fitness and improve technique, reduce training volume and taper, perfect tactics and gain competitive experience
Micro cycle
Weekly, specific goals to build up to the ultimate goal
Meso cycle
A block (often a month) made up of micro cycles, 3 to 4 weeks of cardiovascular training
Macrocycles
Training program for an entire year or season, made up of micro and meso cycles
Ergogenic aid
A substance or phenomenon that improves an athletes performance
General things that ergogenic aids may do
They may influence the physiological up capacity of a body, improve performance, remove physiological constraints that impact performance, increase speed of recovery from training and competition
Placebo
A substance that has no known medical effects like water or a sugar pill
Placebo effect
Phenomenon which people may experience benefits after the administration of a placebo, but one receives a response. This is based on the expectations of the patient, if one believes the substance work than they are more likely to exhibit a response
List the five classes of non-nutritional ergogenic aids that are currently banned by the IOC and WADA
Anabolic steroids, hormones, diuretics and masking agents, beta blockers, stimulants (caffeine)
Pharmacological substances
The uses, effects and modes of actions of drugs on the body
Why are pharmacological substances on the banned list of drugs
They give athletes an unfair advantage, it is cheating, it is detrimental to health
Anabolic steroids
These are artificially produce hormones that athletes use to promote muscle growth strength and lean bodyweight. Sprinters or bodybuilders are likely to use these
Side effects of anabolic steroids
Liver damage, heart and immunity problems, acne, behavior changes
Human growth hormone
These are artificially produced hormones that cause an increase in muscle mass and decrease in fat. Sprinters, rugby players or endurance athletes are likely to use these
Side effects of human growth hormone
Heart and nerve diseases, glucose intolerance, high levels of blood fats
Erythropoietin
A natural hormone that can be artificially produced in order to increase hemoglobin which increases the work that can be performed. Endurance athletes and cyclists are likely to use these
Side effects of erythropoietin
Blood clots, stroke or death
Beta blockers
Drugs that inhibit autonomic nerve activity to calm nerves. Percision athletes like golf or riflery will use these
Side effects of beta blockers
Low blood pressure, fatigue, lower HR all of which lead to lower aerobic capacity overall
Caffeine
A naturally occurring drug that improves endurance, commonly used by endurance athletes
Side effects of caffeine
Restlessness, insomnia, tremors, cancer, heart issues, hallucinations
Diuretics and masking agents
Drugs that make you urinate a lot, help control weight and dehydrate the body. These are commonly used by those trying to hide drugs or lose weight like boxers, wrestlers or gymnasts.
Side effects of diuretics and masking agents
Dehydration, hindered thermoregulation, reduce plasma volume, fatigue, muscle cramps
Factors that affect the metabolic rate
Physical activity, food, age, gender, environment temperature
The three major sources of heat in the body are...
Cellular respiration, muscular activity, ingestion of food
Anabolism
Associated with growth, making and creating bonds
Catabolism
Release of energy, producing energy by breaking bonds
Explain the relationship between cellular metabolism and heat during rest and exercise
Humans need energy to produce heat in order to maintain the core temperature // humans need energy to perform mechanical work like exercise // the body uses oxygen and food to make energy // ATP can be converted into other forms of energy // during exercise, the net ATP production increases // about 60 to 70% of energy is turned into heat // as metabolism increases, more heat is produced // The heat production will be at a constant rate if at rest within a stable thermoneutral environment
The normal physiological range for core body temperature is...
37°C +/- .6°C
Thermoregulation
The ability of an organism to keep its body temperature within certain boundaries, despite differences in the surrounding temperature
Conduction
Involves skin contact with an object of a different temperature. And example is an ice pack.
Radiation
The transfer of heat from a hotter to cooler object via infrared waves
Convection
Moving heat from one place to another by the movement of water or air
Ways to gain heat
Basic metabolic processes, shivering, exercise, metabolic activity, radiation and conduction to the body
Ways to lose heat
If evaporation/sweating, convection, radiation and conduction from the body
Sweat: its formation the sweat response
This is the primary qvenue for heat dissipation during exercise, about 80% of total heat loss during activity // when ambient temperature exceeds body temperature, sweat readily evaporates from the skin // sweating begins within several seconds of the start of exercise and will eventually reach equilibrium in direct relation to the exercise load // The amount of surface exposed to the environment, the temperature, and the humidity all affect the amount of sweat vaporized from the skin // sweat must evaporate to cool the body // as the core body temperature increases, sweat production increases
What are the physiological responses that occur during prolonged exercise in the heat
Cardiovascular drift (the heart rate drifting upwards because body fluids are lost, the stroke volume is lowered and the body needs to maintain the normal cardiac output), sweating, use of glycogen, vasodilation, reduced blood flow to muscles, death, increase in court temperature, reduced sweating response over time, less blood circulation
How to treat health risks from the heat
Cease exercise, go to cooler environment, get medical attention, rehydrate, monitor cord temperature, immersion in cold water or ice, remove heavy clothing, put feet up, ICE armpits and groin
How to prevent health risks from the heat
Careful planning, awareness of symptoms, being acclimatized, wearing an ice fest, exercising at lower temperatures, wearing proper clothing, avoiding direct sunlight, adopting the work out, running through showers, making sure you are hydrated
How to acclimatize to heat
Take 10 to 14 days training in similar environmental conditions, increase the intensity of training gradually
On the day of competition...
Where light colored, every clothing and a hat, adopt the warm-up, wear an ice vest, take an ice bath
Physiological adaptations that occur with heat acclimatization
Increased plasma volume, increased salt retention, reduced heart rate, more blood goes to skeletal muscles, muscles use less glycogen, start sweating earlier, decreased resting core temperature
Heat tolerance depends on...
Acclimatization, fitness, body mass, water, age
Outlined the mechanisms that the body uses to maintain core body temperature in cold environments
Shivering, nonshivering thermogenesis, peripheral vasoconstriction
Shivering
The metabolism is increased and skeletal muscles because they have been contracting and expanding quickly, this is triggered to maintain homeostasis in the body
Non-shivering thermogenesis
Increases the cellular metabolism rate and thereby increases heat production
Peripheral vasoconstriction
Shunting blood towards the core, rather than extremities
Heat cramps
Least severe, warning for more serious emergency, signals body is struggling. Caused by loss of salt and water from sweating
Heat exhaustion
When one has an elevated core body temperature, but is lower than 104°F or 40°C
Heatstroke
When high court temperature is over 40°C
Hyperthermia
When the core body temperature is too high, and the body produces more heat than I can dissipate
Surface area to volume ratio
A large surface area to volume ratio increases heat lost
Ideal surface area to body mass ratio's with environments
Being larger and rounder is beneficial in a cold climate, while being lean is better in a hot climate
Wind chill
A chill factor created by the increase of rate of heat loss via convection and conduction as caused by wind
Factors that affect windchill on a person
Age, health, wind speed, athletes bead, surface area to volume ratio, clothing
Dangers of wind chill
The temperature is only an estimate, you could be exposed to a lower core temperature, frostbite, hypothermia, death
Physiological responses to exercise in the cold
Vascular shunting, decrease in muscle function, less blood goes to the muscles, muscles become weaker, fatigue sooner and affect performance, body processes slow down, shivering responses greatened, we heart rate is lowered and the cardiac output is decreased
What are they health risks of exercising in the cold, including Coldwater
Frostbite, hypothermia, death
Discuss the precautions that should be taken when exercising in the cold
Clothing, rehydration
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