A.1 Training
What is the difference between overtraining and overreaching?
Overreaching is a short-term, planned increase in training intensity that leads to performance improvement after adequate rest. Overtraining is a chronic imbalance where training exceeds recovery over time, resulting in performance decline and possible Overtraining Syndrome (OTS).
Define the term “ergogenic aid.”
An ergogenic aid is any substance, technique, or device that enhances performance, energy production, or recovery in sport.
What is active recovery, and give one example.
Active recovery involves low-intensity exercise such as jogging or swimming after intense training to maintain circulation and promote metabolic waste removal.
What is the range of high altitude, and what is hypoxia?
High altitude is 3,000–5,500 meters. Hypoxia is a condition where oxygen availability in the tissues is too low to meet demand, common at altitude.
What is the relationship between cellular metabolism and heat production?
Cellular metabolism involves chemical reactions that break down food to produce ATP, the body’s energy currency. About 20% of the energy from ATP is used for mechanical work like muscle contraction. The remaining 80% is lost as heat, which helps regulate body temperature, especially during exercise.
Name two physiological indicators that suggest an athlete is overtraining.
Two physiological indicators of overtraining include a persistently elevated resting heart rate and chronic muscle soreness that does not subside with rest.
Give one example of a banned and one legal pharmacological ergogenic aid.
A banned aid is anabolic steroids. A legal aid is caffeine, which is permitted under WADA and enhances alertness and endurance.
State one physiological, one symptomatic, and one psychological indicator of recovery.
Physiological indicator: reduced blood lactate.
Symptomatic indicator: less muscle soreness.
Psychological indicator: improved motivation or readiness to train again.
Why is fluid loss greater at altitude?
Altitude causes fluid loss due to dry air increasing water loss through breathing, more urine production (diuresis), and greater sweat loss from increased work rate.
What is the normal range for core body temperature, and how does the body regulate it in heat?
The normal core body temperature ranges from 36.5°C to 37.5°C. To regulate temperature in hot environments, the body uses vasodilation and sweating. Blood vessels near the skin widen to release heat, and sweat glands release moisture that evaporates to cool the body.
What are the three main phases of periodization?
The three main phases of periodization are the transition phase (post-season), the preparation phase (pre-season), and the competition phase (in-season).
What is the placebo effect and how might it influence performance?
The placebo effect is when an athlete performs better simply because they believe they’ve taken a performance-enhancing aid, even if it has no active ingredients.
What does compression wear aim to achieve in sports recovery?
Compression garments help flush lactic acid, reduce inflammation and DOMS, and stabilise muscles, which can aid recovery and reduce injury risk.
Compare the benefits and drawbacks of “Live High, Train Low” vs “Live High, Train High.”
Live High, Train Low (LHTL) enhances red blood cell production while maintaining high-intensity workouts. Live High, Train High (LHTH) maximizes exposure but may limit training quality due to hypoxia.
How does humidity affect thermoregulation during exercise?
High humidity impairs the evaporation of sweat from the skin. Since evaporation is the main method of heat loss during exercise, humid conditions reduce the body's ability to cool itself, increasing the risk of overheating and heat-related illnesses like heat exhaustion or heat stroke.
Define a mesocycle and describe how it fits into a macrocycle.
A mesocycle is a 3–6 week block of training focused on a specific goal, such as aerobic endurance. It fits into the larger macrocycle, which is the annual training plan for the season.
Describe how EPO enhances endurance performance, and explain its health risks.
EPO increases red blood cell production, boosting oxygen transport and endurance. However, it thickens the blood, increasing the risk of clots, stroke, and heart attack.
How does contrast water therapy support muscle recovery?
Contrast water therapy alternates hot and cold immersion to improve circulation, clear waste products, and reduce inflammation and soreness.
Explain the physiological adaptations that occur from altitude hypoxia.
Live High, Train Low (LHTL) enhances red blood cell production while maintaining high-intensity workouts. Live High, Train High (LHTH) maximizes exposure but may limit training quality due to hypoxia.
What are three physiological responses to prolonged exercise in the heat?
Cardiovascular drift: heart rate rises to maintain cardiac output due to reduced stroke volume from dehydration.
Increased sweating: promotes evaporative cooling but can cause dehydration and electrolyte loss.
Greater reliance on glycogen: higher core temperatures increase metabolism and glycogen use, leading to faster fatigue.
Explain how periodization helps prevent Overtraining Syndrome (OTS).
Periodization structures training into cycles that alternate stress and recovery. This avoids performance plateaus and prevents overtraining by ensuring athletes adapt and recover systematically.
Discuss two reasons athletes might use banned substances despite the risks.
Athletes may use banned substances due to performance pressure, financial incentives, fame, or belief that competitors are also doping. These motives can override concerns about health and fairness.
Evaluate the benefits and risks of cryotherapy for elite versus recreational athletes.
Cryotherapy is used more intensively by elite athletes (e.g., WBC), offering faster recovery and reduced soreness. Recreational athletes tend to use simpler, low-cost methods like ice packs. Risks include frostbite and hypothermia if misused.
Distinguish between AMS, HAPE, and HACE based on symptoms and severity.
AMS is mild and includes nausea and headache.
HAPE is severe, involving fluid in the lungs, causing shortness of breath.
HACE is life-threatening, involving brain swelling, confusion, and possible unconsciousness.
What adaptations occur with heat acclimatisation over 10–14 days?
Athletes experience increased plasma volume, earlier onset of sweating, improved sweat distribution, and lower electrolyte loss. Core temperature and heart rate during exercise decrease, and perceived exertion is reduced. These adaptations enhance thermoregulation, endurance, and performance in hot environments.