Nutritional supplements
Hydration
Physiological techniques
Psychological techniques
legal and illgal substances
100
between 50-80 grams of CHO immediately after exercise and repeated 2, 4 and6 hours post exercise.
What is recommended to eat after exercise
100
For extremely dehydrated athletes, where stores need to be replenished as soon as possible.
When is intravenous drip beneficial?
100
Sleep Massage Compression Garments Hyperbaric Chambers
List 4 types of Physiological techniques
100
Motivation techniques Optimal arousal Mental imagery Concentration
List 4 types of psychological techniques used to enhance performance
100
Method- you do over period of time Substance- something you inject or take
What is the difference between a method and a substance?
200
Is a strategy involving changes to both training and nutrition to maximise stores of muscle and liver glycogen prior to endurance competition
What is CHO loading
200
Isotonic Hypertonic Hypotonic
List the three types of sports drinks available?
200
it Involves manipulation of the body’s soft tissue through applying pressure. Benefits of this are increase blood flow reducing muscle tension, pain relief increase muscle temperature.
What does massage involve?
200
Extrinsic rewards such as Prize, money trophy Intinsic rewards such as enjoy competing
What are the two ways a person can be motivated by?
200
two of any: if substance is harmful to health, performance enhancing and contrary to the spirit of the sport.
What makes a substance on the prohibited list?
300
high in CHO, low in fat, have meals 3-4hrs before (eg pasta), light snacks med to high GI 1-2 hrs prior. Less than 1hr before sport drinks and hydration.
What would the recommended pre event meal be for an endurance athlete?
300
Isotonic drinks have same osmolality the body’s own fluids, containing comparable amounts of carbohydrates and electrolytes. Is an ideal choice for assisting in both hydration and energy replenishment because of the balance of refuelling and rehydration.
What is a isotonic drink?
300
Should sleep 7-9hrs per night, important for repair and recovery. Less sleep increase chance of injury from overtraining, decrease focus, decrease reaction, mood swings decrease perseverance.
What is the recommened amount of sleep and why?
300
Its where players believe in themselves, exhibit positive emotions, remain calm and focused under pressure. they are more likely to remain on task and more likely of achieving goals.
What is Confidence building?
300
EPO Anabolic Agents Blood doping Certain Stimulants Masking Agents Beta-Blockers
List 6 illgal performance enhancing substances and/or methods.
400
Carbohydrate gels- are essentially dehydrated sport drinks. Super-concentrated way to top up and replace energy stores during long, energy depleting activities. Typically they come with 24 to 28 grams of carbohydrate and some combination of sodium, magnesium and potassium for electrolyte replacement.
What is Carbohydrate gels?
400
-hyperbaric oxygen treatment boosts white blood cell activity in damaged parts of the body, controlling infections. By having more oxygen in the blood stream during recovery we are able to buffer hydrogen ions in the muscles after exercise, therefore speeding up the process of recovery stage and decreasing time in recovery.
How does Hyperbaric Chamber assist in recovery?
400
Goals make clear target, priorities and experiences. They increase commitment and output by 40-50%, long term goals- broader targets set at start of the season. Short term goals- continually provide manageable focus.
What does making goals assist in motivation? and what are the two type of goals?
400
advantages are increase muscle bulk, power and strength, increase protein synthesis, decrease muscle issue breakdown, decrease recovery time, increase aggressive behaviour Disadvatages and side effects of steriods are hypertension, sudden death, depression, testicular atrophy, dependence.
What are the advnatgaes and disadvantages of taking Anabolic agents?
M
e
n
u