Strength Training and Overtraining Concepts

False (B)

Correct technique must be used; incorrect technique may increase the risk of injury.

<p>Cross-training</p> Signup and view all the answers

<p>Strength and Resistance Training = Improves muscular strength and endurance using external resistance. Circuit Training = Short time spent at many different types of exercises. Continuous Training = Aerobic training for long periods. Cross-Training = Employs various training methods in a single session.</p> Signup and view all the answers

<p>Can be tailored to specific fitness components (B)</p> Signup and view all the answers

<p>False (B)</p> Signup and view all the answers

<p>Fatigue or decline in performance.</p> Signup and view all the answers

<p>Sudden increase in performance (A)</p> Signup and view all the answers

<p>True (A)</p> Signup and view all the answers

<p>To optimize performance and avoid overtraining and injury.</p> Signup and view all the answers

<p>oxygen</p> Signup and view all the answers

<p>Insulin = Regulates blood sugar levels Glucagon = Stimulates energy release from stored glycogen Adrenaline = Increases energy availability during stress Growth hormone = Promotes growth and metabolism</p> Signup and view all the answers

<p>Resting Phase (C)</p> Signup and view all the answers

<p>True (A)</p> Signup and view all the answers

<p>The amount of energy expended daily at rest.</p> Signup and view all the answers

<p>They vasodilate to release heat. (C)</p> Signup and view all the answers

<p>True (A)</p> Signup and view all the answers

<p>Maximal sweat rates can reach 2-3 L per hour.</p> Signup and view all the answers

<p>cardiac</p> Signup and view all the answers

<p>Heat cramps = Painful cramps and flushed skin Heat exhaustion = Heavy sweating and weakness Heat stroke = Confusion and rapid pulse Heat rash = Red clusters of spots on the skin</p> Signup and view all the answers

<p>Type of music playing (A)</p> Signup and view all the answers

<p>True (A)</p> Signup and view all the answers

<p>Drink sports drinks containing salt and sugar.</p> Signup and view all the answers

<p>Increase heat production without ATP formation (B)</p> Signup and view all the answers

<p>False (B)</p> Signup and view all the answers

<p>Frostbite and Hypothermia</p> Signup and view all the answers

<p>insulation</p> Signup and view all the answers

<p>Muscle function = Can become impaired Metabolic rate = May increase Heart rate = Averages approximately 170 bpm during strenuous exercise Oxygen uptake = Not significantly affected</p> Signup and view all the answers

<p>Heavy clothing and exercise can cause fluid loss. (C)</p> Signup and view all the answers

<p>False (B)</p> Signup and view all the answers

<p>Insulation effectiveness of clothing</p> Signup and view all the answers

<p>Tiredness (C)</p> Signup and view all the answers

<p>True (A)</p> Signup and view all the answers

<p>Erythropoietin</p> Signup and view all the answers

<p>heart rate</p> Signup and view all the answers

<p>Erythropoietin = Increases oxygen-carrying capacity Caffeine = Increases metabolism Beta Blockers = Improves accuracy Diuretics = Masks other performance-enhancing drugs</p> Signup and view all the answers

<p>To warm the air before breathing (D)</p> Signup and view all the answers

<p>True (A)</p> Signup and view all the answers

<p>An ergogenic aid is any substance or phenomenon that improves an athlete's performance.</p> Signup and view all the answers

<p>negative effects</p> Signup and view all the answers

<p>Anabolic steroids = Provides unfair strength Diuretics = Masks other banned substances Beta blockers = Decreases heart rate for precision Stimulants = Elevates heart rate for performance</p> Signup and view all the answers

<p>Carbohydrate supplements (D)</p> Signup and view all the answers

<p>False (B)</p> Signup and view all the answers

<p>Increased aggression, hormonal imbalances, liver damage.</p> Signup and view all the answers

Performing exercise in an organized manner with a specific goal in mind.

Attempting to do more training than the body and mind can tolerate.

Temporary state of overtraining, often caused by excessive training intensity or volume.

Using gym equipment to build muscle strength and endurance.

Performing various exercises in a short time period, with high intensity.

Aerobic training for extended periods, like a long jog or cycling.

Incorporating different types of training within a single session.

Symptoms indicating excessive training, such as fatigue, decreased performance, and mood changes.

A structured training plan designed for optimal performance during a specific time period by manipulating training intensity, volume, and rest throughout the season.

The phase in a periodization plan focused on recovery and rest after the competitive season, allowing the body to rebuild and prepare for the next training cycle.

The phase in a periodization plan focused on developing a physical base and skills for the upcoming competitive season, divided into two sub-phases: preparation and pre-competition.

The phase in a periodization plan where an athlete participates in competitions, utilizing the training done during the previous phases.

The smallest unit of periodization, typically lasting one week, focusing on specific training goals.

A medium-sized block of training within a periodization plan, lasting several weeks, focusing on specific training goals.

The largest unit of periodization, spanning an entire year, encompassing all training phases and aiming to peak performance at the desired time.

The body's response to heat involves widening blood vessels near the skin's surface. This directs warm blood to the skin, allowing heat to escape and cool the body.

Heavy exercise requires more blood for muscles, reducing blood flow to the skin for heat release. This makes it harder to cool down during intense activity.

Wind speeds up the evaporation of sweat, accelerating the cooling process. This is because wind removes moisture from around the skin, allowing sweat to evaporate faster.

Sweat production is a primary mechanism for cooling the body. It releases heat stored in the blood, lowering core temperature.

High humidity slows down sweat evaporation, making it harder for the body to cool down. The air is already saturated with water vapor, so sweat evaporates less effectively.

Prolonged exercise in the heat can lead to dehydration, electrolyte imbalance, and reduced blood flow to the heart, causing a decrease in stroke volume.

Exercising in the heat increases the risk of heat cramps, heat exhaustion, and heatstroke. These are serious conditions that can be life-threatening.

To prevent heat-related disorders, stay hydrated, wear loose clothing, exercise during cooler hours, and gradually increase activity in hot conditions. If heat cramps occur, rest in a cool place, rehydrate, and gently stretch.

Any substance or phenomenon that improves an athlete's performance.

A perceived effect from a treatment or intervention, even if it has no actual physiological effect.

Artificial hormones that mimic testosterone, promoting muscle growth and strength.

A hormone that stimulates red blood cell production, enhancing oxygen carrying capacity.

Drugs that block the effects of adrenaline, slowing heart rate and reducing tremors.

A stimulant that increases alertness and reduces fatigue.

Drugs that increase urine production, potentially masking other banned substances.

A negative effect of a substance or treatment, often due to overuse or prolonged exposure.

A substance that increases alertness and physical processes within the body. It's commonly found in coffee and tea.

A drug that promotes muscle growth and lean body weight, typically used by athletes to enhance performance. It's anabolic, meaning it builds up tissue.

Brown fat is a specialized type of adipose tissue where mitochondria uncouple oxidative phosphorylation, generating heat without ATP production. This process is stimulated by sympathetic neurotransmitters, making brown fat crucial for thermoregulation.

The higher the body surface area-to-body mass ratio, the greater the heat loss. This is because a larger surface area exposes more of the body to the environment, while a smaller mass means there is less internal heat to maintain.

Windchill is the perceived decrease in temperature due to wind. It increases the rate of heat loss from the body by accelerating convection and evaporation of moisture. Therefore, windchill can significantly enhance the risk of hypothermia.

Swimming in cold water poses a significant challenge to thermoregulation because the body's heat is rapidly lost through conduction and convection. This can lead to hypothermia, especially if the water is very cold or the swimming activity is prolonged. Moreover, shivering, a common response to coldness, is less effective in water.

Exercise in the cold can increase metabolic rate, generating more heat. However, it can also increase blood flow to the skin, leading to greater heat loss. Muscle function may be impaired due to cold temperatures. Therefore, adequate clothing and hydration are crucial.

Exercising in the cold, especially in cold water, has health risks like frostbite, hypothermia, and hypoglycemia. Frostbite occurs when tissue freezes, while hypothermia is a dangerous drop in core body temperature. Dehydration, due to sweat loss, is another concern.

When exercising in the cold, it's crucial to wear appropriate clothing that provides insulation. Layering allows for adjusting to changing temperatures, and specific fabrics offer different levels of insulation. Staying hydrated is equally important to avoid dehydration during exercise.

CLO is a unit of measurement for clothing insulation, indicating the efficiency with which an article of clothing insulates the body against heat loss. 0 CLO represents a naked person, while 1 CLO represents a fully insulated person.