Revision Guide
Revision Guide
Revision Guide
A.1 Training
2. Overreaching is transient overtraining and generally results from excessive and protracted overload
with inadequate recovery and rest.
• An increase in performance above the baseline can occur while being followed by an immediate
return to normal training.
• A taper following normal training can results in additional performance increase, this is also
known as functional over-reaching where the athlete comes back stronger and fitter after the
recovery period.
• A period of full recovery usually takes several days to several weeks.
Limit to:
3. Flexibility Training
4. Strength and Resistance Training
5. Circuit Training
6. Interval Training
7. Plyometrics
8. Continuous Training
9. Fartlek Training/ Speed Play
10. Cross- Training
1. Flexibility:
“Applying resistance against muscle contractions to increase power and strength of muscles”
3. Circuit training
“Combination of strength and resistance training with aerobic exercises to achieve an overall increase in
conditioning”
4. Interval training:
“System of training that alternates short to moderate bouts of reasonably intense activity with short to
moderate a bouts of lower intensity activity/ rest”
• Popular for tennis players, runners, and swimmers or any other relevant example
• Can be used to develop aerobic capacity
• Spacing of work periods and low intensity periods can enable an individual to achieve a greater amount
of total work overall in comparison to continuous training
• Easily adapted as individual adapts their fitness level
5. Plyometrics
6. Continuous Training
7. Fartlek Training
8. Cross Training
“An exercise regimen that uses several modes of training to develop a specific component of fitness”
Describe Cross training (3)
• Training using different techniques with the goal of making general improvements in overall
performance.
• Makes use of all the training methods.
• The goal is to use the strengths of one training method to attenuate the weaknesses of another
• E.g. a marathon running uses interval training to improve speed but also use continuous to develop
mental strength
The goal of periodizing an exercise program is to optimize training during short ‹for example weeks, months› as
well as long periods of time ‹for example a four-year Olympic cycle›/to prevent staleness/boredom while peaking
physiologically for competition/avoiding overtraining:
Phase 2: Competition
• Athletes competitive season
• No large gains in fitness/ technique during this phase
• Phase is maintain general physical condition, continue improving sport specific skills and technique,
perfect tactical approach
• Training volume is reduced
Phase 3: Transition
• transition phase is a period of allowing the body to recover from the type of impacts and training experienced
in the athletes’ competitive training phase;
• minimal high intensity work / intensity of training is substantially reduced;
• active rest / there are more rest days;
• progression of exercise is not a priority;
• limited volume;
Macrocycle
❖ annual plan
❖ peaking for the goal competition of the year
❖ three phases in the macrocycle: preparation, competitive, and transition
Mesocycle
❖ phase of training with a duration of between 2–6 weeks
❖ preparatory phase will usually consist of 4–6 micro-cycles
OR
❖ competitive phase will usually consist of 2–4 micro-cycles
❖ specific block of training that is designed to accomplish a particular goal
OR
❖ to help workload planning for the macrocycle
Microcycle
A2.1 Explain the relationship between cellular metabolism and the production
of heat in the human body
• Light comes from the sun
• Light is then transferred to plants where photosynthesis takes place
• Light energy is converted into chemical energy
• Humans either eat the plant or eat an animal that has consumed the plant
• This energy is transferred as ATP for respiration
• ATP is used to move muscles
• Heat is produced as a by-product of respiration
• The more cellular respiration = more heat produced
• More exercise leads to more ATP hydrolysis and therefore more heat
• This energy can be in the form of glucose/fats/proteins
• 20% of energy is used for muscle contraction
• 80% of energy is lost as heat via sweating
A2.2 State the normal physiological range for core body temperature
• 37C ( 0.6) is the core body temperature
• Internal core organs tend to maintain this temperature however, muscles, skin and blood flow can
change temperature.
A2.3 Outline how the body thermoregulates in hot and cold environments
Thermoregulation: Process that allows your body to maintain its core internal temperature.
HEAT:
• Vasodilation – Increased skin blood supply in order to release heat.
COLD:
• Peripheral Vasoconstriction – Reduced skin blood supply in order to retain heat and the blood flow
diverts to core body.
• Shivering – Muscle contractions to produce heat. Shivering is more effective than exercise at producing
heat because the human remains still, meaning that less heat is lost to the environment
through convection.
• Hairs stand on end, acting as an insulating layer, trapping heat.
A2.4 Discuss the significance of humidity and wind in relation to body heat loss
EXAM Q: Outline the significance of high wind conditions during marathon race (3)
EXAM Q: Outline how humidity influences body heat loss during exercise? (2 marks)
- High humidity decreases capacity to accept more water molecules
- High humidity limits sweat evaporation
- Sweat must evaporate to provide cooling
- Relative humidity/water content of ambient air impacts the efficiency of the sweating
mechanism/response in temperature regulation
-
EXAM Q: Outline the significance of humidity when playing soccer in a hot environment? (3 marks)
- Relative humidity/ water content of ambient air impacts the efficiency of the sweating
mechanism/response in temperature regulation
- Sweat evaporation from the skin depends on temperature and relative humidity of ambient air
- With high humidity, evaporation decreases
- Playing soccer in a hot, humid environment poses a thermoregulatory challenge because the large sweat
loss in high humidity contributes little to evaporative cooling
- The duration of a soccer match player in a hot, humid environment means that there is likely to be a high
sweat loss and a thermoregulatory challenge for the players heat stroke
- Importance of maintaining hydration
PPQ: Describe the formation of sweat during exercise in hot, dry environments? (2 marks)
• sweating is the body’s major way of getting rid of excess body heat, which is produced by metabolism
and working muscles;
• the amount of sweat produced depends upon air temperature and the level of physical activity;
• the thermoregulatory centre is sensitive to the temperature of the blood OR elevated blood temperature
results in nerve signals being sent to the sweat glands;
• sweat is formed by the secretory portion of the sweat glands OR sweating is an active secretory process
from sweat glands;
• sweat secretion over a given region of skin is dependent on the density of the sweat glands ‹that is,
number/cm2›/on the amount of sweat secreted per gland;
• sweating provides moisture which evaporates from the skin surface to try to maintain homeostasis;
• sweat is formed through the filtration of plasma;
• sweat is mostly water with some sodium and chloride and a low concentration of potassium during
exercise in hot, dry environment.
A2.6 Discuss the physiological responses that occur during prolonged exercise
in the heat
A2.7 Discuss the health risks associated with exercising in the heat
Heat Cramps: Muscle spasms caused by heavy sweating caused by involuntary contractions of motor units
• Occur in abdominal muscles and large muscles of arms and legs
• Differs from exertion-induced cramps as whole muscle isn't involved
• Doesn’t result in permanent damage
• Observed more in unacclimatised individuals
Symptoms- Excessive sweat, pain throughout the limbs, spasms of the muscles in the arms and legs
Treatment- Lower the victim's body temperature, and restore fluids (water) and electrolytes
Heat Exhaustion: Extreme tiredness due to the body's inability to regulate its temperature, as a cause of
dehydration. Associated with high core temperature/reduce sweating and dehydration
Symptoms: muscle cramps, pale moist skin, high fever, nausea, vomiting, diarrhea, headache, fatigue,
weakness, anxiety and faint feeling
Treatment: Alert emergency services, have the victim lie down in a cool place, elevate legs, restore fluids
observe for signs of heat stroke.
Heat Stroke: life threatening overheating of the body. Sweating ceases, the body can no longer regulate its
internal temperature.
Symptoms: High body temperature, rapid pulse/respiration rate, hot and dry skin, victim feels weak/dizzy, has a
headache. The victim may be unconscious.
Treatment: Alert emergency services, have the victim rest in a cool place, remove heavy clothing, wrap the
victim in cool/wet towels or sheets, place ice/cold packs near the neck/armpits/groin, continue cooling the
victim until their body temperature reaches 102°, treat immediate life-threatening emergencies.
A2.8 Outline what steps should be taken to prevent and to subsequently treat
heat related disorders
• Perform in cooler parts of the day to reduce solar radiation/ coverage of area of skin to protect from the
sun
• Use ice vests/ cooling aids before to delay heat accumulation
• Ensure appropriate hydration before/during/after exercise
• Ensure appropriate consumption of salts/electrolytes to maintain muscle function
• Increase intake of fluids and electrolytes
• Wear appropriate fabrics to draw moisture away from skin
• Wear light colored clothes to reduce heat absorption
• Acclimization 14 days prior to event
• Apply ice if the individual collapses or you can place them in an ice bath
A2.10 Discuss the physiological and metabolic adaptations that occur with heat
acclimatization
• Increased plasma volume.
• Increased sweat response
• Reduced rate of muscle glycogen utilization
• Decreased psychological perception of effort
• Earlier onset of sweating
• Increased temperature gradient
• Increased skin blood flow
• Increased salt concentration of sweat
A2.11 Outline the principl means by which the body maintains core
temperature in cold conditions
When doing sport or exercise in a cold environment the core body temperature is reduced.
In order to keep core body temperature between 36-38 degrees Celsius the body does the following –
• Shivering – repeated and rhythmic muscle contractions using energy from metabolism to generate heat.
Shivering uses up about 1 litre of oxygen per minute
• Vasoconstriction – the blood vessels near the surface get smaller which reduces heat loss via
convection
• Blood flow is reduced
• Non-shivering thermogenesis – heat production by brown adipose tissue through thermogenesis (the
burning of calories).
A2.12 Explain why the body surface area to body mass is important for heat
preservation
Hypothermia = low core body temperature. It can be mild, moderate, severe or profound
1. As the amount of fat increases, the amount of heat loss decreases because fat is a poor conductor of heat
and a good insulator.
2. A larger body surface are to body mass ratio makes heat loss easier
3. Children have a larger body surface are to body mass ratio which makes them more susceptible to
hypothermia
4. Taller, heavier adults have a lower body surface area to body mass ratio compared to children
5. Females generally have more fat than males
A2.13 Outline the importance of wind chill in relation to body heat loss
Heat loss is not only affected by the temperature but the amount of wind. A greater amount of wind will
increase heat loss via convection and conduction.
Windproof clothing can reduce the effects of wind chill
A2.14 Explain why swimming in cold water represents a particular challenge
to the bodys ability to thermoregulate
Swimming in cold water results in –
• Significant drop in skin temperature
• Significant redistribution of blood to the core
• Peripheral vasoconstriction
• Reduced muscle blood flow
• Sudden immersion can result in a muscle reflex action
• Conduction and convection occur at a much greater rate through water than through air
• Body heat loss occurs at a rate proportional to the thermal gradient and the duration of exposure
A2.16 Describe the health risks of exercising in the cold , including cold water
• Hypothermia – low core body temperature
• Frostnip – initial freezing of the superficial skin tissue
• Frostbite – continued cooling and freezing of cells. This can lead to destruction of cells with the area
becoming insensitive to touch. There is a risk of infection and gangrene so frostbite treatment should
occur in a medical setting
A2.17 Discuss the precautions that should be taken when exercising in the cold
The main precaution is clothing which has an insulating effect and reduces the amount of heat loss via
evaporation.
The insulating effect of clothing is measured by a unit called clo
1 clo = 0.155 m2 KW-1
This means that 1 clo unit is defined as maintaining a sedentary person at 1 MET (energy expenditure at rest)
indefinitely in an environment of 21 degrees Celsius and 50% relative humidity.
A.3 Non- Nutritional Ergogenic Aids
1. placebo treatment/intervention in sports research often serves as a control for the experimental treatment
under investigation/method of controlling for (internal) validity;
2. use of blind/double blind design;
3. a placebo can have negative/undesirable effects (physiological, behavioural, emotional and/or
cognitive);
Describe why the placebo effect needs to be considered when designing an exercise science experiment
A3.3 List 5 classes of non-ergogenic aids that are currently banned by rhw
International Committee (IOC) and the World Anti-Doping Agency (WADA)
1. Anabolic Steroids
2. Hormones and Related Substances
3. Diuretics and Masking Agents
4. Beta Blockers
5. Stimulants
A3.4 Discuss why pharmacoloigcal substances appear on the list of banned
substances
A3.6 Outline the possible harmful effects of long-term use of anabolic steroids,
EPO, beta blockers, caffeine and diuretics
Ergogenic Aid Description A3.5 Proposed and actual benefits A3.6 Harmful effects of long term
use
Anabolic Steroids are a general class of • stimulates and promotes bone maturation • Personality change/ aggressive
Steroids chemical substances that can be and protein synthesis to help strengthen behaviour
found in the body and can also bone and increase muscle growth • Early closure of epiphyses of long
be synthesized. • an increase in muscle growth leads to an bone
increase in muscle mass • Testicular atrophy/ reduced sperm
Therefore, anabolic steroids are a • greater increase in muscle mass when count
class of substances that initiate combined with a high protein diet • Prostate gland enlargement
or assist the process of building • «hypertrophy» leads to an increase in • Disrupts ovulation/ menstruation
up the amount and/or size of muscular strength/power • Breast regression/ enlarged
certain substances/tissues in the • protein synthesis aids the repair of clitoris/ deepening of voice/ facial
body muscle tissue during recovery from hair
exercise/allows athletes to train more • Liver damage
frequently • Decreased heart rate
• «proposed» aggressive and competitive • Depressed HDL/ atherosclerosis
effects allows performer to train for
longer
EPO EPO is a drug that can improve • stimulates production of red blood cells • Dehydration (short term)
performance in sports and is • increases hemoglobin concentration • increased viscosity of the blood
used illegally by some • increases oxygen-carrying capacity • increased risk of blood clotting
sportspeople. EPO is short for • increase amount of work able to be done • risk of heart failure
Erythropoietin. (muscular endurance) • high blood pressure which may
lead to risk of heart attacks/
A natural hormone that can be strokes
artificially produced in order to
promote the formation of red
blood cells in the bone marrow
and an increase hemoglobin
which increases the work that
can be performed. Endurance
athletes and cyclists are likely to
use these.
Diuretics Diuretics, sometimes called • Reduce blood pressure • Low sodium in your blood
water pills, help rid your body of • Cheap (hyponatremia)
salt (sodium) and water. Usually • Relax blood vessels. • Dizziness
needed for quick weight loss EG • Prevent liver failure • Headaches
meet weight categories in • Cure kidney disorders such as • Dehydration
boxing. kidney stones • Muscle cramps
• Joint disorders (gout)
• Impotence