P.E - AOS 1 - Chapter 3

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Performance enhancing methods

Artificially enhance human body’s capability

Anaerobic training methods

Resistance training, plyometric training, develop muscular power

Aerobic training methods

Spaced training, to develop endurance

Resiatnce training

To build muscular power, endurance or mass, using resistance against a group of muscles

Plyometric training

Stretching and contracting a muscle very quickly to develop a more powerful contraction.

Interval training

Training spaced out with breaks, capitalizing on recovery in-between sets.

Flexibility training

Targeting range of movement around joints

Proprioceptive Neuromuscular Facilitation (PNF)

Isometric contraction, followed by full range of motion

Passive stretch, isometric contraction, then deeper stretch

Nutritional Supplements

Supplements developed for athletes to gain an edge over competitors - help to attain peak performance

Glycemic Index (GI)

Ranking foods based on ability to raise blood glucose levels (1-100, with lower ones being more satiating)

Carbohydrate Loading

Manipulating the body, and storing more carbohydrates within the body to perform over longer periods of time

Liquid-meal supplements

High carb, medium protein and low fat liquid formula.

Diuretic effect

Causes urination of the body

Ingestion of Sodium Bicarbonate

Reduces fatigue and cramps within muscles

Doping

Artificially inducing drugs or illicit substances to mentally or physically give them an edge over their competitors in terms of performance.

Anti-doping codes

Codes in place to prevent doping among athletes to create an equal playing field.

Steroids

Artificial drug that mimics the testosterone hormone. Speeds up recovery in muscles.

Growth Hormone

Synthetically produced drug that mimics the human growth hormone - Used to enhance performative action, not the recovery.

Benefits of Creatine

Increases water retension in the body (mostly in the muscles) translating into muscle gain.

Possible side effects of creatine

Cramps, fat gain, harmful effect on kidney and liver when consumed in excess.

What is calcium important for

For blood-clotting, muscle contraction, nerve transmission, enzyme activity.

Fartlek

Combination of intense and slower activities

Less structured than interval

Based on feelings of the individual

Protein Powder

Convenient for protein intake

Supports muscle recovery

High satiety - low of Glaecemic Index (GI)

May cause bloating, gas, indegestion

May have a mixture - not pure

Caffeine

reduces perception of fatigue

acts as stimulant

can spare glycogen storages and force for fat break down - enbales muscular endurance for long periods of time