cardiorespiratory system

• What is the primary role of EPO in the body?

  To increase red blood cell production (RBC)
• How does EPO improve athletic performance?

  By increasing the amount of haemoglobin available for oxygen transport to muscles
• What is the effect of increased red blood cell production on aerobic energy production?

  It results in better oxygen transport and a higher rate of aerobic energy production
• What are the performance benefits of using EPO?

  Greater aerobic endurance and higher VO2 max
• What risks are associated with EPO use?

  Increased viscosity of the blood, blood clots, and risk of heart attack and stroke
• How is synthetic EPO administered?

  By a series of injections over a period of time
• What are the potential harms of blood doping?

  Increased viscosity of the blood and risk of infectious diseases
• What is the primary function of beta blockers in sports?

  To control and reduce blood pressure and slow the heart rate
• In which types of sports are beta blockers prohibited during competition?

  Archery, billiards, darts, golf, shooting, and some skiing events
• What are the potential harms of using beta blockers?

  Hypotension, decreased heart rate, and cardiac failure
• What are the legal methods for enhancing the cardiorespiratory system?

  • Aerobic training methods
  • Altitude training
• What is the role of the respiratory system in the body?

  To bring air from the atmosphere into the lungs and transfer oxygen into the blood
• How does the cardiovascular system function in relation to oxygen delivery?

  It transports oxygen around the body to the working muscles
• What are the aerobic training methods mentioned?

  Continuous, fartlek, and long interval training
• What is the performance benefit of a more efficient cardiorespiratory system?

  Athletes can work at higher intensities for longer while delaying fatigue
• What is continuous training also known as?

  Long slow distance (LSD) training
• What is the minimum duration for continuous training?

  At least 20 minutes
• What is the FITT principle for continuous training?

  Frequency: at least 3 times a week, Intensity: 70-85% HR Max, Time: minimum 20 minutes, Type: whole-body continuous activities
• What is fartlek training?

  A variation of continuous training that combines continuous running with random bursts of speed
• How does fartlek training stimulate the interplay between aerobic and anaerobic systems?

  By increasing the contribution from the anaerobic energy systems during high-intensity bursts
• What is the recommended frequency for fartlek training?

  At least 3 times a week
• What is the purpose of interval training?

  To alternate periods of higher-intensity work with lower-intensity work or rest
• What is the work-to-rest ratio in long interval training?

  A ratio of 1:1 or greater
• What are mechanical aids to aerobic training?

  Devices like heart rate monitors and GPS/activity trackers that assist traditional aerobic training
• What is hypoxic training?

  Training at altitudes greater than 1500m above sea level
• What physiological changes occur with acclimatization during altitude training?

  Increase in capillaries, production of EPO, and red blood cells
• What are the long-term effects of hypoxic training?

  Increased VO2 max, reduced recovery time, and decreased resting heart rate
• What are the potential harms of hypoxic training?

  Increased blood viscosity and risk of altitude sickness
• What is the minimum time spent living at altitude to gain benefits?

  3 weeks for more than 12 hours a day
• What is the most common altitude training method?


  Live high, train low
• How does altitude training enhance performance?

  By improving the oxygen carrying capacity of the blood and enhancing endurance capacity
• What are the options for altitude training?

  • Live high, train high
  • Live high, train low
  • Live low, train high