last minute cards

Question 1

how long should acclimatisation take place

Answer 1

1000-2000 metres = 3-5 days
2000 metres + = 1 week
3000 metres + = 2 weeks
5000 metres + = 4 weeks

Question 2

What is static flexibility

Answer 2

The range of motion about a joint without reference to speed and movement

Question 3

What is dynamic flexibility

Answer 3

The range of motion about a joint with reference to speed and movement

Question 4

Bicarbonate of soda positives

Answer 4

-Neutralises acidity in blood
-Increases buffering capacity
-Increases tolerance to lactic acid

Question 5

Bicarbonate of soda negatives

Answer 5

-Nausea
-Gastrointestinal problems

Question 6

Nitrate positives

Answer 6

-Dilate blood vessels increasing blood flow to remove lactic acid
-Delays fatigue
-Increased intensity for longer duration

Question 7

Nitrate negatives

Answer 7

-Long term health risks unclear
-headaches
-dizziness

Question 8

How long does the prep and transition phases last

Answer 8

-Preparatory=6-12 weeks
-Transition=4-6 weeks