Training, Performance, and Environmental Factors

A comprehensive set of 100 vocabulary flashcards covering training methods, performance factors, environmental impacts, and recovery techniques relevant for exercise science.

Training

Performing exercise in an organized manner on a regular basis with specific goals.

Overtraining

When an athlete attempts to do more training than they can physically or mentally tolerate.

Indicators of Overtraining

Change in resting heart rate, chronic muscle soreness, and reduced immune function.

Flexibility Training

Training aimed at improving range of motion around joints.

Static Stretching

Muscle is stretched and held in a position.

Ballistic Stretching

Repeated bouncing motion at the point of peak stretch.

Dynamic Stretching

Stretch and movement to improve flexibility.

PNF Stretching

Proprioceptive neuromuscular facilitation; hold stretch for 10 seconds, relax, then stretch again.

Strength Training

Applying resistance against muscle contractions to increase strength.

Resistance Training

Use of resistance equipment to reach desired fitness goals.

Circuit Training

Combination of strength and resistance training with aerobic exercises.

Interval Training

Training that alternates short bursts of intense activity with lower intensity activity.

Fartlek Training

Speed play combining intervals and continuous training influenced by how the athlete feels.

Plyometrics

Training that involves rapid stretching followed by immediate shortening of the muscle.

Continuous Training

Exercise completed without rest at low to maximal intensities.

Heat Acclimatization

Adapting to heat stress by progressively increasing intensity in similar environmental conditions.

Vasodilation

Increasing skin blood supply to release heat in hot environments.

Thermoregulation

Process that maintains core internal body temperature.

Hypothermia

Low core body temperature due to excessive heat loss.

Ergogenic Aids

Substances that improve athletic performance.

Placebo Effect

Positive outcome from belief in a beneficial treatment.

Anabolic Steroids

Substances that promote muscle growth and strength.

Erythropoietin (EPO)

Hormone that increases red blood cell production and oxygen delivery.

Beta Blockers

Drugs that reduce heart rate and are used for performance enhancement.

Caffeine

Stimulant that can enhance performance and weight loss.

Diuretics

Substances that promote fluid loss and can assist in weight management.

Active Recovery

Low-intensity exercise to promote recovery post-training or competition.

Physiological Indicators of Recovery

Reduced lactate levels and resting heart rate indicate recovery.

Psychological Indicators of Recovery

Feeling of preparedness and manageable training suggest recovery.

Compression Garments

Clothing that applies pressure to support underlying tissues and aid recovery.

Cryotherapy

Use of extreme cold to treat abnormal cells and for recovery.

Whole Body Cooling (WBC)

Immersion in a chamber at very low temperatures for inflammation reduction.

Cold Water Immersion (CWI)

Immersion in less than 15 degrees Celsius water to reduce muscle blood flow.

Contrast Water Therapy (CWT)

Alternating between hot and cold water to enhance lymphatic function.

Altitude Training

Training for endurance athletes above 2000m to gain competitive advantage.

Hypoxia

Insufficient oxygen supply to body cells.

Fluid Balance at Altitude

Low humidity at altitude enhances fluid loss, leading to dehydration.

Acute Mountain Sickness (AMS)

Symptoms include dizziness, headache, and nausea due to altitude.

High-Altitude Pulmonary Edema (HAPE)

Symptoms include cough, shortness of breath, and elevated heart rate.

High-Altitude Cerebral Edema (HACE)

Symptoms include confusion, severe headache, and loss of consciousness.

Cold Environment Thermoregulation

Shivering and peripheral vasoconstriction to maintain core temperature.

Environmental Impact on Performance

Heat and cold significantly affect an athlete's ability to perform.

Humidity Effect on Exercise

High humidity limits sweat evaporation, impacting body heat loss.

Wind Chill

Increased heat loss due to wind, affecting body temperature.

Thermal Gradient

Difference in temperature between the body and the environment influencing heat loss.

Overreaching

Transient overtraining from excessive overload without sufficient recovery.

Recovery Techniques

Methods such as active recovery and cryotherapy to aid restoration.

Physiological Responses in Heat

Increased glycogen breakdown and blood lactate levels in high temperatures.

Risks of Exercising in Heat

Heat cramps, heat exhaustion, and heat stroke are potential risks.

Symptoms of Heat Exhaustion

Muscle cramps, pale skin, high fever, and vomiting.

Heat Stroke Symptoms

High body temperature, rapid pulse, hot, dry skin.

Preventing Heat-Related Disorders

Stay hydrated and exercise in cooler parts of the day.

Acclimatization Steps

Gradual exposure to heat conditions to prepare the body.

Physiological Adaptations to Heat

Includes increased plasma volume and elevated sweat response.

Skeletal Muscle Adaptations

Increased capillary density allows for better oxygen delivery.

Metabolic Adaptations

Increased hemoglobin concentration enhances oxygen transport.

Psychological Adaptations

Improved mental preparedness resulting from training and recovery.

Thermoregulation in Cold Environments

Utilizing body heat and energy to maintain core temperature.

Cold Water Challenges

Significant drop in skin temperature and blood redistribution.

Health Risks of Cold Exercise

Hypothermia, frostbite, and cold-water injury risks.

Precautions for Cold Exercise

Proper clothing and warm-up techniques are essential.

Altitude Training Benefits

Potential for increased red blood cell production and improved performance.

Live Low Train High Approach

Training method that combines altitude and sea-level training.

Consequences of Altitude Sickness

Drop in performance and risk of serious health issues.

Olympic Guidelines on Ergogenic Aids

Certain substances banned for fairness and health reasons.

Recovery Importance in Training

Planned recovery ensures sustained performance across sessions.

Role of Compression in Recovery

Mechanical pressure aids in tissue support and recovery.

Cryotherapy Efficacy

Limited evidence on effectiveness, though popular among athletes.

Heat Stress Challenges

Significant physiological strains during prolonged exertion in heat.

Effects of Heat on Performance

High temperatures impair muscle function and recovery.

Indicators of Recovery Readiness

Signs such as reduced pain and soreness signal readiness to return.

Physiological Effects of Caffeine

Increased alertness and endurance but potential for increased heart rate.

Sweat Formation Process

Plasma as sweat source, activated by the sympathetic nervous system.

Response to Exercise Goal Setting

Setting specific goals helps to channel training efforts effectively.

Adaptations to Intensity Progression

Gradual increases help prevent injury and optimize performance gains.

Evaluation of Acclimatization Techniques

Assess effectiveness of methods to ensure athlete's readiness for competition.

Thermal Regulation Mechanisms

Body employs various strategies to cope with heat and cold stress.

Fluid Management in Sports

Proper hydration essential for performance and recovery.

Recovery Indicators Importance

Monitoring physical and psychological recovery aspects is crucial.

Planned Recovery Importance

Key to evitaing burnout and improving long-term performance.

Sports Performance Considerations

Understanding factors affecting physical output is essential for athletes.

Impact of Environmental Factors on Recovery

Conditions like heat and cold significantly influence recovery processes.

Balanced Training Programs

Need for a mix of different training methodologies for effectiveness.