Exersize Physiol

Training Principles
1. Periodisation
2. Peaking
3. Tapering
4. Maintanance
5. Overtraining
6. Recovery
7. Energy Systems
Nutrition
1. Balanced Diet
2. Fluids
3. Glycemic Index
4. CHO
5. Fat
6. Protein
7. Before Comp
8. During Comp
9. Post comp
Supplements
1. Legal
  1. Protein Powders
  2. Caffiene
  3. Creatine
  4. Calcuim
  5. Iron
  6. Sports Drinks
  7. Bicarbonate/ Citrate
2. Illegal
  1. Anabolic Steroids
  2. Stimulants
  3. EPO
  4. Human Growth Hormone
    1. increase muscle mass
    2. amino acids to muscle faster
    3. Masks anabold steroids
    4. Muscle size
    5. Stregnth
  5. Dieuretics
    1. ^^ vol. urine excreted
    2. Aids weight reduction
    3. Masks other drugs
  6. Narcotic Analgesics
Environments
1. Heat
  1. Radiation
    1. Magnetic Waves
  2. Conduction
    1. Direct contact
  3. Convection
    1. moving fluid
    2. Cool Breeze
    3. Cold Water
  4. Evaporation
    1. Evap. of sweat off skin
  5. Managing Heat
    1. heat chamber
    2. cold water immersion
    3. Fluids
    4. Light Clothing
    5. Shorter trainings
    6. Shorter warm up
  6. Vasodialation
  7. ^^ Body temp
  8. Cardiac Drift
  9. Double Heat Load
  10. Dehydration
  11. ^^ Ventilation
  12. Hypotrameia
    1. Loss os salt/ water through sweat
  13. Heat Index
  14. Hyperthemia
  15. Heat Stroke
2. Cold
  1. Reduces Thirst
  2. Vasoconstriction
  3. Shivering
  4. Hypothermia
  5. Managing cold
  6. Wind Chill factor
3. Altitude
  1. Above 2000m
  2. Thinner Air
  3. Reduced aerobic capacity
  4. Slowed Metabolism
  5. Plasma vol. down
  6. stroke vol. down
  7. Concentrated haemoglobin
  8. ^^ Ventilation
  9. ^^ HR
  10. Reduced Bloodflow to brain
    1. Nausea
    2. Sleeplessness
    3. Disorientation
    4. Headache
  11. Reduced appetite
  12. Risk of dehydration
  13. Peripheral vasoconstriction
4. Pollution
  1. Respiratory problems
  2. damage bone marrow
  3. hypertension
  4. cardiac arrhythmia
5. Time Zones
  1. easier west>east
  2. sleeping
  3. sleep/wake cycle
  4. Aim to arrive early
6. Acclimatising

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Exersize Physiol

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	Erstellt von sarah.butler.96 vor etwa 11 Jahre