Strength Training and Overtraining Concepts
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Questions and Answers

What is overtraining?

  • Training that results in perfect fitness
  • Transitional training after a break
  • Performing exercise without any goals
  • Doing more training than one can physically or mentally tolerate (correct)

    • Overreaching is a permanent condition resulting from excessive training.

    False

    List two safety considerations for strength and resistance training.

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

    ________ involves using various methods of training in a single session.

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

    Match the training method to its description:

    <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

    Which of the following is a benefit of circuit training?

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

    Continuous training requires special equipment.

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

    Name an indicator of overtraining.

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

    Which of the following is NOT a symptom of overtraining?

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

    Periodization involves organizing training in three stages.

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

    What is the purpose of periodization in athletic training?

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

    The body uses __________ and food to produce energy.

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

    Match the following hormones with their role in energy metabolism:

    <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

    Which phase comes first in the periodization model?

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

    Lactate levels increase at a fixed workload during overtraining.

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

    Define basal metabolic rate.

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

    What is the physiological response of blood vessels when exercising in heat?

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

    Sweating is less common in humid environments compared to dry environments.

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

    What physiological adaptation can occur during prolonged exercise in the heat?

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

    Increased heart rate during prolonged heat exercise indicates _____ work.

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

    Match the following heat-related disorders with their symptoms:

    <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

    Which of the following factors does NOT affect sweating rate?

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

    Moving to a cooler place is an appropriate treatment for heat cramps.

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

    What is one common treatment for heat cramps?

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

    What is the primary effect of sympathetic neurotransmitters on brown fat?

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

    The body surface area-to-body mass ratio is not significant for heat preservation.

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

    What are the health risks of exercising in cold environments?

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

    Layering is used in cold weather clothing to increase _______.

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

    Match the physiological response to the corresponding effect of exercising in the cold:

    <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

    Why is dehydration a concern when exercising in cold weather?

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

    Swimming in cold water presents no challenges to thermoregulation.

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

    What is the CLO unit related to?

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

    Which of the following is NOT a side effect of Erythropoietin (EPO)?

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

    Caffeine can lead to dehydration and insomnia.

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

    What hormone is produced by the kidney to promote the formation of red blood cells?

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

    Beta blockers help to calm an individual down by lowering the ______.

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

    Match the following substances with their benefits:

    <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

    What is the primary purpose of using a scarf or mask while exercising in cold weather?

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

    Overdressing while participating in outdoor exercise can lead to excessive sweating and discomfort.

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

    Define the term 'ergogenic aid'.

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

    An example of a negative effect due to the placebo effect is when an athlete believes they are experiencing __________ after ingesting a sports drink.

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

    Match the following banned substances with their effects or reasons for being banned:

    <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

    Which of the following is NOT a class of banned non-nutritional ergogenic aids?

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

    The primary concern with pharmacological substances is their ability to give a fair advantage.

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

    List three potential harmful effects of long-term use of anabolic steroids.

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

    Study Notes

    A.1 Training

    • Training involves performing exercise regularly with a specific goal
    • Overtraining occurs when an athlete trains beyond their physical and mental limits
    • Overtraining leads to various symptoms, often unique to the individual
    • Overreaching is a temporary form of overtraining

    A.1.2: Methods of Training

    Strength and Resistance Training

    • Uses gym equipment and external resistance to improve muscular strength and endurance
    • Isolates specific muscle groups
    • Easy to adjust the weight, allowing for control in a training setting
    • Proper technique is crucial to avoid injury

    Circuit Training

    • Short bursts of various exercises, high intensity
    • Can be general training or customized to focus on specific fitness components
    • Flexible; can eliminate the need for equipment
    • Effective for higher motivation
    • Requires a large area for different exercises with no close confinement

    Continuous Training

    • Prolonged periods of aerobic exercise, like jogging or cycling
    • Improves stamina, which is essential for many sports
    • Can be performed anywhere, and no equipment is needed
    • Important to avoid surpassing the body's limits

    Cross-Training

    • Combining various training methods in a single session
    • Improves overall fitness by working more than one fitness element at once
    • Reduces training boredom
    • Proper technique must be used when utilizing necessary equipment

    Interval Training

    • Alternates short bursts of high-intensity exercise with periods of recovery
    • Can be designed for specific athlete types (speed, stamina)
    • Used with cycling, swimming, running, or circuit programs
    • Improves efficiency in using lactic acid for a longer time
    • Promotes improved performance with greater speed and endurance

    Fartlek Training

    • Literally translates to "speed play"
    • Combines continuous training with intervals (varying speeds)
    • Suitable for individuals who play sports needing varying paces

    Flexibility Training

    • Increases range of motion
    • Warm-up beforehand (5-10 minutes) to decrease the risk of injury
    • Four main types: static, ballistic, dynamic, and PNF stretching
    • Safe, does not need equipment
    • Decreases risk of injury
    • Useful for rehabilitation

    Disadvantages of Flexibility Training

    • Can take time to increase flexibility
    • May not address specific muscle groups needed for particular sports
    • May require a partner

    Plyometric Training

    • Rapid stretching and contracting of muscles
    • Involves bursts of movement, like jumping
    • Improves strength and endurance, especially in leg muscles
    • Requires common sense and proper form to avoid injuries, ensuring proper warm-up

    A.1.3 Indicators of Overtraining

    • Increased resting heart rate
    • Chronic muscle soreness
    • Reduced immune function, increased occurrences of upper respiratory tract infections
    • Sleep disturbances
    • Fatigue
    • Decreased appetite
    • Unexplained decrease in performance
    • Increased oxygen consumption
    • Increased lactate levels

    A.1.4 Periodization

    • Organizes training throughout a season for optimal physiological and psychological peak performance
    • Three main stages
      • Resting/Transition (Post-season)
      • Pre-season (Preparation and Pre-Competition)
      • Competitive Season
    • Includes microcycles, mesocycles, and macrocycles for organizing and measuring.

    A.2 Environmental Factors and Physical Performance

    A.2.1 Cellular Metabolism and Heat Production

    • All energy originates from the sun (light) and stored via chemical reactions in plants
    • Humans consume plants, animals, or the products of both, to obtain energy
    • Energy is derived from a combination of nutrients in the presence of oxygen
    • Metabolism controls many hormones, such as insulin, glucagon, adrenaline and growth hormones. Metabolic rate is used to measure the daily amount of energy expended at rest.
    • Heat is a byproduct of metabolism. The body needs to release this heat.
    • Metabolism increases heat production; decreases lead to lower heat production

    A.2.2 Core Body Temperature

    • Normal physiological range for core body temperature is 37°C (98.6°F)

    A.2.3 Thermoregulation

    • Receptors on the hypothalamus and skin detect heat/cold
    • Effectors (skeletal/smooth muscles) and sweat glands respond
    • Body maintains temperature through conduction, convection, radiation, and evaporation
    • Adjustments for cold: Vasoconstriction (reduced blood flow to skin), shivering to increase heat production
    • Adjustments for heat: Vasodilation (increased blood flow to the skin), sweating to release heat

    A.2.4 Humidity and Wind

    • Humidity reduces body's ability to lose heat through evaporation
    • Wind enhances heat loss from the body

    A.2.5 Sweat Response

    • Sweating helps to decrease core body temperature, cooling tissues
    • Controlled by homeostasis to maintain optimal temperature

    A.2.6 Prolonged Exercise in the Heat

    • Significant fluid loss (>2-3 Litres via sweat) and decreased body mass
    • High sweat rate can lead to dehydration dangers

    A.2.7 Health Risks of Exercising in Heat

    • Heat cramps, heat exhaustion, and heat stroke
    • Dehydration, decreased blood volume, reduced urine production, electrolyte imbalance
    • Heat cramps: Muscle spasms in the legs
    • Heat exhaustion: Weakness, nausea, vomiting, dizziness, headache; Cool environment, fluids
    • Heat stroke: Life-threatening; confusion, delirium, high body temperature; requires immediate medical attention; cooled; fluids

    A.2.9 Heat Acclimatization

    • Gradual exposure to heat/humidity to help the body adapt
    • Five to ten days of training in similar environments is often suggested
    • Adjust training intensity in these conditions

    A.2.10 Physiological and Metabolic Adaptations to Heat Acclimatization

    • Increased plasma volume
    • Stronger sweat response
    • Reduced rate of muscle glycogen utilization

    A.2.11 Maintaining Core Temperature in Cold Environments

    • Shivering to elevate heat production
    • Peripheral vasoconstriction to reduce heat loss
    • Nonshivering thermogenesis to increase heat production

    A.2.12 Importance of Surface Area to Body Mass Ratio

    • Higher ratio allows for greater heat loss/gain

    A.2.13 Importance of Windchill

    • Wind increases the rate of heat loss through convection

    A.2.14 Swimming in Cold Water

    • Cold water is challenging for thermoregulation due to significant heat loss.

    A.2.15 Physiological Responses to Exercise in the Cold

    • Muscle function/strength may decrease
    • Metabolic rate may decrease/slow down
    • Frostbite, hypothermia
    • Excessively cold weather conditions may cause dangerous and potentially lethal physiological effects

    A.2.17 Cold Weather Exercise Precautions

    • Layered clothing to aid with insulation and retain body heat
    • Clothing must be water-resistant
    • Adequate precautions must be taken to avoid dehydration
    • Drink plenty of fluids
    • Monitor the body's response to cold environment-related dangers

    A.3 Non-Nutritional Ergogenic Aids

    A.3.1 Ergogenic Aids Definition

    • Substances or factors that improve athletic performance

    A.3.2 Placebo Effect

    • Belief in a treatment's effect, creating improvement
    • Example can be used as control in experiments or studies

    A.3.3 Banned Ergogenic Aids

    • Specific examples of banned substances (anabolic steroids, hormones or related substances etc.)

    A.3.4 Why Banned Substances

    • Often give an unfair advantage due to physiological changes
    • Often dangerous

    A.3.5 Benefits and A.3.6 Harmful Effects (of banned substances)

    • Potential benefits in performance enhancement.
    • Many risks and dangers involved with prolonged use. Potential dangers are numerous.

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    Description

    This quiz explores the concepts of overtraining, strength and resistance training methods, and the principles of periodization. It covers safety considerations, energy metabolism, and physiological responses related to exercise. Test your knowledge about how training intensity and organization affect athletic performance.

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