optimise training

• PARQ- physical activity readiness questionnaire
• you can optimise training by warming up and cooling down, using the correct equipment and facilities and training correctly
• correct training is making sure you don‘t push yourself too hard too quickly and get injured
• playing by the rules is rules are there for safe and fair games so player are punished for breaking them
• checking equipment and facilities- checking they are safe and secure and are not broken so will not occur in an injury
• wearing appropriate clothing- protective clothing (shin pads) no jewellery hair tied up, correct footwear (spikes) to prevent injury
• warming up and cooling down- warm up muscles slowly to prepare for a sport and prevent injury, slowly return body to resting state to get rid of lactic acid through stretches and drills
• warm ups have three phases 1. dynamic stretching 2. static stretching 3. muscular endurance
• warm ups prevent injury, improve performance, practice skills, prepare psychologically
• cools downs have three phases

  1. cardiovascular (jogging)
  2. stretching
  3. relaxation
• cool downs- gradually lower heart rate and temperature, disperse lactic acid, prevent stiffness and muscle soreness
• beta blockers control the heart rate
• beta blockers have a calming and relaxing effect
• anabolic steroids

  • mimics testosterone and promotes bone and muscle growth
  • allows athletes to train harder and recover quicker
• narcotics / analgesics

  • used to reduce pain and numb injuries
  • used on injured players
• diuretics

  • used for weight loss or to mask other drugs
• stimulants

  • affect the central nervous system e.g increased mental and physical awareness
• HIGH

  • increase muscle production (similar to steroids )
• blood doping why is it used ?

  • boosts number of red blood cells to improve performance
  • training takes place at high altitude to increase RBC
  • these are removed and frozen and then returned to the body before competition
• beta blockers are used by archers to calm the athletes and steady hand
• anabolic steroids are used by body builders
• narcotics are used by injured players
• diuretics are used by jockeys to lower weight
• stimulants are used by sprinters
• EPO are used by cyclists
• HIGH are used by sprinters
• blood doping are used by cyclists
• EPO and HIGH are peptide hormones that are released by the kidneys
• athletes use drugs due to pressure from coaches, family, themselves, to even the playing field, increase the chances of winning
• effects of beta blockers are reduced hr and nausea, diarrhoea, tiredness, depression insomnia and nightmares
• effects of anabolic steroids are high BP, heart disease, infertility, cancer, aggression, facial hair, deepened voice
• effects of narcotics are decreased concentration, decrease balance loss of coordination, hallucination, addiction, nausea and vomiting
• effects of diuretics are dehydration, headaches, cramps, muscle fatigue, drop in BP heart/liver/kidney failure
• effects of stimulants are insomnia, irritation, irregular HR, increased HR, high BP, addiction
• effects of EPO are thickened blood, heart strokes, blood clots, death
• effects of HIGH are unusual growths, increased muscle damage/injury, heart failure, diabetes
• effects of blood doping are thickened blood, high BP, chance of a stroke and heart failure, kidney damage, contraction of diseases