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Option A: IB SEHS

Terms in this set (75)

Doing exercise in an organized way regularly with a specific goal in mind

Placing stress on the body that is beyond the athletes current limit, a short term occurrence

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

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

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

Weekly, specific goals to build up to the ultimate goal

A block (often a month) made up of micro cycles, 3 to 4 weeks of cardiovascular training

Training program for an entire year or season, made up of micro and meso cycles

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

A substance that has no known medical effects like water or a sugar pill

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

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

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

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

Associated with growth, making and creating bonds

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

Involves skin contact with an object of a different temperature. And example is an ice pack.

The transfer of heat from a hotter to cooler object via infrared waves

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

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

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

When high court temperature is over 40°C

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

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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