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• Training:

  • performing exercise in an organized manner on a regular basis with a specific goal in mind
• Periodization

  the annual training plan is divided into phases of training, each with a specific goal in mind so that optimal physiological and psychological peak can be reached
• Overtraining

  'unexpected' drop in performance due to training too often and/or at too high an intensity over a prolonged period of time
• Undertraining

  not providing body enough stimulation for performance to improve optimally
• Overreaching

  pushing the body beyond its limit for a short period of time to stimulate a training response
• Macrocycle


  one complete training cycle
• Mesocycle

  block of training composed of multiple microcycles
• microcycle


  a weekly training program
• Intensity

  the level of stress achieved during an exercise session
• Relative humidity

  index of the amount of water in the air
• Frostbite: cooling and freezing of cells that leads to cell death

  • can result in the loss of body parts
• Ergogenic Acid:

  • any substance or phenomenon that improves an athlete's performance
• Placebo Effect:

  • one's expectations of a substance, etc, determines the body's response
• Principles of Training: Individuality:

  • no two athletes are exactly alike
  • every athlete responds differently to exercise training
• Principles of Training: Specificity:

  • exercise adaptions are specific to the type, intensity, and volume of the training
• Principles of Training: Reversibility:

  • if training stops, the adaptations to training will be reversed
  • 'use it or lose it'
• Principles of Training: Progressive Overload:

  • systemically increasing the demands on the body is necessary for further improvement
• Principles of Training: Variation:

  • systemic changing of variables in the training program over time to keep training stimulants effective
• Flexibility Training:

  • stretching of muscles, tendons, connective tissue to increase range of motion
  • Forms of Stretching:
  • static (stretch and hold)
  • dynamic (controlled movements)
  • balistic (bouncing, not recommended)
• Strength and Resistance Training:

  • application of resistance against muscle to increase strength, size or power of muscle
• Circuit Training:

  • combines strength/resistance training with aerobic and cardiovascular exercises
  • exercises performed for set time or number of reps
• Plyometric Training:

  • movements include rapid stretching of a muscle followed immediately by forceful shortening of the same muscle
  • helps improve explosive forceful activities
• Interval Training:

  • bouts of high intensity exercise are interspaced with low intensity "recovery" exercise
  • Variations:
  • number of bouts
  • intensity
  • rest time
  • recovery activity
• Continuous Training:

  • Period of exercise completed without rest
  • intensity and variation varies
• Fartlek Training:

  • swedish for "speed play"
  • changing intensity
  • combination of interval and continuous training
• Cross Training:

  • Goal: improve sport performance through use of alternate techniques
  • helps promote well-rounded training
  • can help prevent overuse injuries
  • Application: injured athletes may still make improvements by cross-training
• Conduction:

  • body heat can be conducted through tissue to body's surface, then to air, clothing, water, etc.
  • accounts for very little heat loss (2%)
• Convection:

  • heat moves from one place to another by motion of air or water
  • example:
  • blood (moves heat from core to surface)
  • air (wind can cool skin; still air slows heat loss)
• Radiation:

  • heat transferred by energy waves (sent from one object, absorbed by another)
  • examples:
  • solar radiation reflected from surfaces onto body
  • body absorbs heat energy
• Evaporation:

  • conversion of liquid to gas (cooling results when liquid sweat becomes water vapor)
  • main heat loss mechanism (80% when active, 20% at rest)
• Anabolic Steroids:

  • What is it?
  • drugs that mimic the effects of testosterone
  • Positive Effects:
  • increase muscle strength and speed
  • faster recovery
  • Side effects/risks:
  • many (heart, liver, hormone, skin, mental) problems
• Human Growth Hormone:

  • What is it?
  • stimulates faster tissue growth, cell reproduction, and regulation
  • Positive Effects:
  • increased strength and bone density
  • enhanced healing of injuries
  • few benefits in young athletes
  • Side effects/risks:
  • acromegnly
  • muscle and joint weakness
  • heart disease
• Erythropoietin (EPO)

  • What is it?
  • regulates red blood cell production
  • Positive Effects:
  • increased hematocrit
  • increased oxygen carrying capacity of blood
  • improved endurance
  • Side effects/risks:
  • increase in blood viscosity --> risk of blood clots and heart problems such as heart attack and stroke
• Diuretics

  • What is it?
  • substances that increase the removal of water from the body
  • Positive Effects:
  • weight control
  • physical appearance
  • hiding substance abuse/use
  • Side effects/risks:
  • increased electrolyte loss
  • reduced blood plasma volume
  • potential thermoregulatory problems
• Masking Agents:

  • substances that hide the presence of another substance or compound
• Stimulants

  • What is it?
  • enter the brain and act on the central nervous system
  • stimulates CNS
  • Positive Effects:
  • increased perception of alertness, motivation, physical and mental power
  • improved short term, high intensity, exercise performance
  • Side effects/risks:
  • nervousness, insomnia, tremors
  • acts as diuretic
  • addictive
  • negative pregnancy concequences, cancer risks
• Beta Blockers

  • What is it?
  • drugs that reduce the influence of adrenaline on the body
  • Positive Effects:
  • increased precision and accuracy
  • decreased symptoms of anxiety
  • helpful in sports where anxiety and tremors alter performance
  • Side effects/risks:
  • low HR, low BP
  • increased insulin secretion, hypoglycemia
  • fatigue, bronchospasms, heart failure
• Describing Figure 8.4 (in order)

  • increased blood and internal temperature
  • impulses go to hypothalamus
  • vasodilation occurs in skin blood vessels or more heat is lost across the skin
  • sweat glands become more active, increasing evaporative heat loss
  • body temperature decreases
• Discuss how periodization should be organized to optimize performance and avoid over training and injury [A.1.4]:

  Periodization is the organization of training throughout a season so that an optimal psychological and physiological peak can be reached. It consists of three stages: transition, preparation, and competition season. By having a calculated training plan, athletes are less likely to overtrain and injure themselves, if they follow the training plan, while also preparing to reach peak performance during the most important competition of their season.