Option A

Trainning: performing exercise in an organized manner on a regular basis with specific goal Overtrainning: athlete attempts to train more then he can physically or mentally tolerate (individualized symptoms) Overeaching is transient overtraining

• strength and resistance training: using external resistance to improve muscular strength and endurance. Benefits: Can isolate particular muscle groups to focus on. In a controlled setting, easy to manipulate the weight desired. Safety: Correct technique must be used or else it will create negative effects and increase the risk of injury. • circuit training: Short time spent at many different types of exercises. High intensity Benefits: can be general training or be made to suit specific components of fitness. Can be made to use no equipment, interesting as there is a wide ranger of activities - higher motivation. Safety: needs a large area for stations to be set up. If done in close confines it is more likely for an accident to occur. • continuous training: aerobic training for long periods of time without rest: could be an hour long jog or a extensive cycle. Benefits: Improves stamina which is important for many sport situation. No equipment needed and can be done anywhere. Safety: needs to make sure that it doesn’t surpass what the body can handle • cross-training: using various methods of training in a single session Benefits: can train more than one type of fitness at once. Avoids tedium. Safety: proper technique is used in the equipment • Interval trainning: alternating short, high intensity bursts of speed with slower, recovery phases Benefits: high intensity intervals produce lactic acid in training, adapts the body to burn it more efficiently. Increased cardiovascular efficiency. Increase intensity without overtraining Burns more calories in shorter amount of time Safety: Intervals are highly demanding intensity should increase gradually to prevent injury • Fartlek training: combination of interval training and continuous training. Does not employ intensity regiments, durations or periods of rest Benefits: tax all energy systems, provide good overall conditioning and make for a varied and enjoyable workout disadvantages: spontaneous so it is difficult to quantify its efficiency and to replicate sessions • Plyometrics: fast, powerful, short duration movements. Benefits: Increase speed and force of muscle contractions stretching and shortning a muscle fast. Safety: should be followed by long periods of rest so the muscle is not fatigued and the athlete can´t contract it as forcefully as possible • Flexibility: stretching exercises to increase range of motion. Warm up should be performed at low intensity, increase muscle temperature and decrease risk of injury Type of stretching depends on factors such as athlete type, age… static: muscle is stretched until mild disconfort and then help in its position active stretching: stretching: muscle is static in a stretched position via contraction of opposing muscle dynamic: muscles are moved using repeated dynamic movements through their full range of motion gradually increasing reach or speed Ballisic stretching: repeated bouncing motion at the point of peak stretch to force the tissue beyond its normal range of motion (risk of injury) PNF:static then isometric contraction of the target muscle, breaf relaxation another static but further, relaxation before another cycle

resting hr increase (increased metabolic demands during recovery) DOMS (muscle fibre damage) reduced immune function due to suppressed immune system fatigue (DOMS) sleep disturbance (DOMS) fatigue decrease appetite (DOMS and fatigue) decrease in performance (DOMS)

Transition (post-season) rest and relax while maintaining an acceptable level of fitness encourage exercise in different environments 3-4 Preparation (pre-season) prepares physically, psycologically, technically and tactically 3-6 m General preparotary phase: developing basic fitness, development of tecnical and tactical skill Specific preparatory phase: specific to skills and technical requirements of the sport (lower competitions) Competition phase Doesn´t attempt to gain fitness or technique maintaining physical condition improve technique, skills, tactical approach and competition experience training volume is reduced Macrocycle: several months to a year, overall training plan or season. achieve the athlete's long-term goals Mesocycle: several weeks to a few months. specific aspects of training, such as strength development, Microcycle: one week. specific workouts, rest days, and recovery strategies. Microcycles allow for the manipulation of training variables such as intensity, volume, and exercise selection to optimize adaptation and performance.

energy in food is used to synthesice ATP which is used to do cellular work Cellular metabolism is not efficient so energy is lost as unusable heat A largely oxidative process O2 is consumed but CO2 is produced

Radiation: Heat loss through infrared rays Convection: transfer heat through air/water movement Evaporation: sweat changes from liquid to gas Conduction: Heat loss through direct contact

wind: helps evaporation through convection. Might the rate of evaporation leading to dehydration Humidity: a lot of water vapor will not allow the water to evaporate

Body´s core temperature rises above normal signals are sent to the sweat glands which secrete sweat (mainly water) the sweat is secreted through pores and then evaporated.

Sweat response Decreased blood flow due to more viscocity glycogen breakdown increases Increased lactic acid (energy breaks down in muscle without oxygen lactic acid is created

Heat cramps: painful cramps (legs), flushed and moist skin Heat exhaustion: muscle cramps, pale moist skin, high fever Heat strokes: warm and dry skin, high fever, increased heart rate large body surface area and immune sweat response infants are more susceptible

Stay hydrated Acclimatize 5-10 days Clothing Take breaks Monitor symptoms Move to cooler environment hydrate cooling measures remove excess clothing Medical attention Recovery

performing training sessions in similar environmental conditions for 5 to 10 days Intensity of trainning should suffer gradual increase as to avoid heat related disorders

increased plasma volume Lower heart rate and core temperature Earlier onset of sweating less electrolight loss reduced muscle glycogen usage psycological adaptations (less perseption of pain)

Shivering: rapid involuntary muscle contractions of skeletal muscles Goosebumps: contraction of erector pili muscle to trap warm air peripheral vasoconstriction: decrease in diameter of blood vessels under the skin 8restrict heat loss and more blood at the core) Nonshiveringthermogenesis: increased heat production by increasing metabolic rate

A higher BSA-to-mass ratio means more surface area is exposed relative to body volume, leading to faster heat loss.

more molecules surround you so more conduction. a lot of convection because the water moves with a human in it

lower exercise heart rate increased stroke volume more oxygen utilization higher use of lipids, proteins and carbohydrates more fuel needed

frostbite: underlying tissues freeze (damage cells and tissues) numbness, tingling and discoloration Hypothermia: Body looses heat faster then it can produce, core temperature drops (shivering, confusion, weak pulse.

clothing can insulate heat measured in clo 1 clo = 0.155 m2 KW-1 hydrate

substance or phenomenin that improves an athletes performance

anabolic steroids hormones and related substances diuretics and masking agents beta blockers stimulants

anabolic steroids (gives unfair advantage or added strength to the performer, hormonal imbalances and cardiovascular diseases, increased blood pressure and cholesterol levels) hormones and related substances (stimulates growth quicker that others, unfair advantage) diuretics and masking agents (masks other illegal ergogenic aids that may have been taken, excessive fluid loss, electrolyte imbalance (weakness) • beta blockers (decreases heart rate so performer can be more steady, commonly desired in shooting or precision sports) • stimulants (elevates heart rate, to get performer going, desired in fighting type sports)

Anabolic steroids: weight gain ability to train more frequently and intensely (fast recovery) Increase muscle mass, strength and power Lower body fat Endurance: increase hemoglobin concentration (increased oxygen carrying capacity) EPO: Increase oxygen carrying capacity (increased red blood cell count) Increased exercise capacity and performance (increased VO2 max) Beta blockers: Improved precision and accuracy (decrease heart rate and and other symptoms of anxiety) caffeine: improved endurance capacity muscles contract more force due to more calcium release improves alertness due to effects on the CNS Diuretic: weight control (diarreah and vomiting)hiding illicit substances (increased urine output, diluting the substances)

anabolic steroids: Heart problems (increased cholesterol) Liver problems (liver toxicity (liver tumors) Hormone problems (fertility due to smaller testiclesand mestrual cycle) Aggression EPO: Blood clots due to increased viscocity from the amount of red blood cells (stroke, heart failure) Beta blockers: Low HR, decreased blood pressure, heart arrhythmias (fatigue) Caffeine: Nervousness, restlessness, insomnia and tremors Diuretics: difficulty thermoregulating (reduced plasma) fatigue muslce cramps and soreness