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96 Cards in this Set
- Front
- Back
Who is at risk for PA addiction
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Intense, high achieving individuals
perfectionist thoses with low self esteem who find gratification previous or current eating disorders dysmorphia: distorted body image |
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Denial is a ______ and a ____
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Characteristic and a risk
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The obsession bites back
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Chronic injuries, illness, relationship and job problems.
do it because you love it not because u need it exercise enhances life but should not be whole life if it gets in the way of living to your fullest, its a problem |
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You might be addicted if
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Miss social obligations and family events to exercise.
giving up other interest to have more workout time missing a workout makes your irritable only feeling content while or after exercise like exercise better than good food, a movie, or sex workout when your sick, exhausted or injured. family and friends have told me i workout too much if i ever have more free time i use it to exercise. |
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What can you do?
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Find a counselor you trust
change your focus from more is better to quality plan your workouts, rest and recovery days with a trainer set reasonable goals write out a seven day plan count all exercise spend extra time doing something new or different never make up a missed workout day by doubling. |
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Female athleete triad is made up of three factors
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Disordered eating: Low energy
Amenhoria:cessation of mentral period Osteoporosis |
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Even if 1 of three presents risk is _____
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increased
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occurs in ___ ______ as well.
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non Athletes
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Triad factor 1 :
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Disordered eating
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lean and ____ mentality
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mean
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total avoidance of "____" foods
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bad
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_____ energy expanditure or _____ food intake
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increased, reduced
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Low energy availaibity is ________ for other two components
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cornerstone
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Most prevelant in Appearance sports such as _____,____,____ and sports then emphasize leaness or make weight such as ___
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figure skating, gymnastics, dancing and distance running,rowing and martial arts
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Triad factor number 2
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Amenorrhea
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low energy expanditure from dietary restiction and energy expanditure impairs ______ functions
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reproductive
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Below ___Kcal per kg of fat-free mass.day increases risk
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30
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______ responsible for overran function and regular mensturation are ______
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hormones, diminished
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Consequences of menstrul dysfunction
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Lowered HDL cholesterol, and increased risk for CVD
Stress fractures, osteopenia/osteoporosis |
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Triad factor 3
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Osteoporosis
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Characterised by
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Low estrogen levels, poor nutrition, including low energy, low calcium and vitamin D intake
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Severity of bone loss _____ with degree and length of _______ cycle disturbances and intensity and duration during training.
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increases, menstrual
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Who is at risk
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High competitive, perfectionist
involved in sports that require weigh ins involved in aesthetic sports or ones that emphasize leanness having coaches, parents and teamates who equte thinness and performance having a history of eating disorders |
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signs and symptoms of Traid
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weight loss inconsistent with training
no periods/irregula periods fatigue and decreased ability to concentrate frequent stress fractures frequent muscle injuries s |
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signs of potential eating disorders
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continued dieting in spite of weight loss.
preoccupation with food and weight excessive training frequent trips to bathroom after meals use of laxitives or diuretics brittle hair or nails dental cavities and worn tooth enamel sensitivity to col very low heart rate and blood pressure hearbeat irruglar and chest pain irritability, guilt and depression. |
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Treatment
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Typically requires nutritional and psychologcal counseling
coaches and trainsers must be supportive modify or supervise training. |
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first step
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improve energy availability
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Sudden cardiac death
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Heart sudden loses it elletrical stability
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Heart beats _____ and _______ then stops
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rapidly and ineffectively
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Can be caused by ______ ______ _____, reducing blood flowto the heart causing death of the heart muscle
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blocked coronary arteries
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______ _______ espscially in the untrianed can limit oxygen to the heart causing ventricular arrhythmia, tachycardia and fibrillation
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vigorous exercise
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______ _______ in the coronary artery can cause a clot and block blood flow to the heart
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ruptured plaque
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It is very rare and usually results from underlying _____ _____
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Heart disease
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the _____ the fitness level the higher the risk.
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lower
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____ times greater in habitually sedintary in over secen epdilogcal studies
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5
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High risk activities
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Running, shoveling snow
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Cardiac events in thoses under age 35 are due to
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congenital( birth defects)
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Hypertropihc cardiomyopathy accounts for ____% of deaths(enlagred heart wall
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46%
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MArfans sydrome
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inherited disease of the connective tissue that can damage CV system
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Cardiac events during exercise in older athletes or non athletes are usually due to a ____ ______ or underlying coronary artery disease
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Heart attack
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Other possible causes
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Steroid use, Amphetamine use, speed, cocain, meth ritilian abuse, tobbaco use or severe heart illness
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Asthma: ___-___% of elite endurance athletes have Asthma or airway hyper responsiveness compared to __-___% of normal population
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10-50% to 5-10%
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Most prevelannt among _____ and thoses who exericse in ____
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swimmers, cold
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____ _______ is benefical for thoses with Asthma, but repeated vigorous exercise can cause its development
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moderate exercise
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contributing factors:
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continued hyperventilation, low air quality, more exposure to allergens, lowered immune system, temperature extremes
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PRevetnion
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History and physical exercise clearance
Education about exercise risk encourage progressing gradually 2/3 of sudden death occur in someone who is not used to it note canges in unusual fatgiue, breathlessness, infections and fever |
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Walkers have no apparent increase in _____
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injury
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Runners and sports participants are ____ to ____ times more likely to be injured
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1.5 to 2.5
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What influences risk
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Frequency, intensity and duration
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in adults training or walking more than ___ mole per week nearly _____ the risk for foot or leg injury.
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20, doubles
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weekely ______ is more a risk factor then surfrace, time of day, warm-up, or streching.
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mileage
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for every hour of total weight-bearing actviity per week injury risk increases ___%
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11%
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for young girls in cheerleading , gymnastics and running each hour of high impact exercise increase risk for stress fracture by ___%
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5%
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injury is reduced by ___-____% by a slower training pace, regular strength traning, maintaing proper nutrition and body weight, and cross training.
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40-50
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Most common acute injuries
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Tendon strains(connect muscle to bone)
ligament sprains and tears(connect bone to bone) delayed onset muscle sorness stress fractures |
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most often occurs in ____ and ____
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knees and ankles
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It can take ___ years to develop degenerative joint disease.
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30
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Theses activies do not appear to increase risk for osteoathritis
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swimming, walking and cycling
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High impacts sports with twisting and torsional joint forces such as _____ and _____ do increase joint injuries and osteoarthritis
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football, soccer
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Wear and tear theory
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over time, the repetitive impact on the bones and joints causes the hyaline cartilage of the joint to wear away.
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Ones the cartilage is gone it sets the stage for
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degenerative joint disease
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The more wear and tear the more risk for joint damage, the more damage the greater risk for
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osteoarthritis
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Actvity can be both a treatment and cause of
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osteoarthrtitis
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Aerobic and resistance exercise can
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decrease pain, improve funtion, add quaility of life, boost mental health, and delay disability
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Best activities
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lower impact, walking cycling and swimming
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RX
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3-4 times per week for 30-60 minutes with pain as guide
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3 categories of risk stratification
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yea
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1 apparent health individual
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no more than one major coronary risk
no exercise testing is needed reccomend men over 40 and females of 50 get medical clearance |
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2 individuals at higher risk
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HAve symptoms of possible Cardiopulmonary disase or metabolic disease.
How two or more risk for Coronary artery disease need a physican supervised exercise test |
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3. individual with disease
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have known cardiac, pulmonary, or metabolic disease
a through medical exam is recomned and supervised exercise test. |
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Coronary risk factors
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BP 140/90 or great on three
on antihyoertensive medications cholesterol over 220 cigarette smoking Diabetes: insulin dependent over age 30 or non insulin dependent over 35 parents or sibilings with coronary artery disease by age 50 |
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Cardiopulmonary and metabolic risk factors.
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Chest pain such as agina
shortness of breath with exertion dizzy spells sleep apnea ankle edema eapid heart beat claudication diagnosed heart murmur |
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start at ___VO2 max for ___-___ minutes work up to ____% max through intervals
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40% for 30-40
60% thro |
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Steroids
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Synthetic compounds that mimic the acation of the male hormone testosterone
Accelerate muscle growth and development |
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Known as anabolic steroids because they promote
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protein synthesis which builds size and strength of muscle
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All called ________ steroids because they display _________ including ....
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Androgenic, male secondary sex characteristics including deep voice, facial and body hair
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How steroids work: Block the ______ process, a normal part of muscle metabolism where excess muscle is broken down.
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catabolic
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Once inside the muscle, steroids interact with the cell's ___ to speed up the _________ or rebuilding of proteins involved in muscle growth.
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DNA, synthesis
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Steroids effects are
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increased fat-free mass, muscle size and strength, shorter recovery time which enables harder and longer workouts.
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Steroids cause a reaction in the brain to ______ the production of gonadotropin releasing hormone which is responsible
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the production of natural testosterone and sperm.
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Tolerance
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needing more of a drug to get the desired effect.
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Tolerance to steroids begins with
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the first dose, immediately reducing natural testosterone.
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Avoiding tolerance has three methods 1. Stacking
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using a variety of different anabolic steroids to set of tolerance
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Cyclying
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alternating periods of steroid use with equal or longer periods of abstinence to decrease ones tolerance
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pyramiding
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Gradually increasing then decreasing doses during a single cycle.
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Physical problems
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increased risk of injury due to longer/harder workouts
loss of flexibility male pattern baldness severe acne on face, chest, back water retention. endema feet and legs decreased pain tolerance stunted growth in adolescence swollen breast tissue and testicular shrinkage in males, reducded breast size and enlarged genitalia in females. kidney and liver failure and cancer prostate cancer in males high blood pressure high cholesterol heart attack stroke risk for hepatitis and HIV |
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Physiological problems
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increased aggression and combativeness
mood swings dysphoria depression decreased sex drive insomnia distorted body image sudcidal tendencies |
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HGH
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A large protein secreated by the brains pituitary gland, HGH promotes growth through adoleneces
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HGH levels are diminished by age
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40
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Synthtic version is used to increase
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size and strength of muscle and offset natural loss of muscle that comes with aging
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very difficult to
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detect
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Physicans uses
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True diagnosed deficiency, resulted in stunted growth
severe muscle wasting due to the effects of aids. |
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Fountain of youth?
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celebss are drawn to it for anti aging effects
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Risk
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Diabetes
Thyroid disease diminshed sex drive autoimmune disease severe joint imflammation cancers shortened life span very expensive risk of injection |
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Acromegaly
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Thickeneing of bones; especially in the face, the hands and the feet
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Organomeagly
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enlarged internal organs, including heart and CV system
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