optimise training

• PARQ: physical activity readiness questionnaire
• You can optimise training by: playing by the rules, warming up and cooling down, wearing appropriate clothing, checking equipment and facilities, training correctly
• Correct training: FITT principle so you don’t push yourself too hard too quickly and get injured
• Playing to the rules: rules are there for safe and fair games so players are punished for breaking them (red card)
• Checking equipment and facilities: checking they are safe and secure to be used to prevent injury
• Wearing appropriate clothing: protective clothes(shin pads), no jewellery, hair back, correct clothing(spikes) to prevent injury
• warming up and cooling down: warming up muscles slowly to prepare for sport and prevent injury, slowly return body to resting state to get rid of lactic acid, stretches, drills
• Warm ups have three phases: cardiovascular (running), stretching and skills practice( drills)
• Warms ups: prevent injury, improve performance, practice skills, prepare you psychologically
• Cool downs have three phases: cardiovascular (jogging) stretching and relaxation ( hot shower)
• Cool downs: gradually lower heart rate and temperature, disperse lactic acid, prevents stiffness and muscle soreness
• Beta blockers


  Controls the heart rate
• Beta blockers


  Has a calming and relaxing effect
• Anabolic steroids


  Mimics testosterone and promotes bone and muscle growth
• Anabolic steroids


  Allows athletes to train harder and recover quicker
• Narcotics /Analgesic

  Used to reduce pain and numb injuries
• Diuretics


  Elevate the rate of urine production
• Diuretics


  Used for weight loss or to mask other drugs
• Stimulants


  Affect the central nervous system e.g. increased mental and physical awareness
• EPO


  Increased production of red blood cells
• HGH


  Increases muscle production (similar to steroids)
• Blood doping


  1. Boosts number of red blood cells to improve performance

  2. Training takes place at high altitude to increase RBC

  3. These are removed and frozen then returned to the body just before competition
• Beta blockers - archery to calm the athlete and steady hand
• anabolic steroids- body builders to build muscle
• Narcotics- any player with an injury
• Diuretics - jockey to lower weight
• Stimulants - sprinter
• EPO- cyclist
• HGH - sprinter
• Blood doping- cyclist
• EPO and HGH are peptide hormones
• Athletes Use drugs due to: pressure from coaches, family, themselves, to even playing field, increase chance of winning
• Effects of beta blockers: reduce HR and BP, nausea, diarrhoea, tiredness, depression, insomnia and nightmares
• Effects of anabolic steroids: heart disease, high BP, infertility, cancer, aggression, facial hair, deepen voice
• Effects of narcotics: decrease concentration, decrease balance, loss of co-ordination, hallucination, addiction, nausea and vomiting
• Effects of diuretics: dehydration, headaches, cramps, muscle fatigue, drop in BP, heart/liver/kidney failure
• Effects of stimulants: insomnia, irritability, irregular HR, increased HR, high BP, addiction
• Effects of EPO: thickens blood, heart failure, strokes, blood clots, death
• Effects of HGH: unusual growths, increased muscle damage/injury, heart failure, diabetes
• Effects of blood doping: thickens blood, high BP, chance of stroke and heart failure, kidney damage, contraction of diseases (HIV)