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LEGAL AND ILLEGAL PRACTICES (What are the actual and perceived benefits…

- - - - Resistance training: Any form of exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass and/or endurance
        
        free weights - dumb bells and barbells
        
        kettle bells
        
        resistance tubes and bands
        
        weight machines
        
        body weight exercises
      - Flexibility training: important for athletes in order to improve the capacity of the joints and muscles to move through their full range of motion
      - Static stretching: involves gradually stretching a joint to its maximum range then holding it in the position for 10-20 seconds
      - Dynamic stretching: involves controlled movements through the range of motion. This is recommended for pre-exercise to increase muscle temperature, reduce the risk of injury and reduce muscle stiffness
      - Ballistic stretching: involves explosive, plyometrics-like-movements through a full range of motion, stretching a muscle completely, before explosively contracting
      - Proprioreceptive neuromuscular facilitation (PNF): involves taking a joint to its max range, contracting isometrically against a resistance provided by a partner or an object
      - Core strength training: associated with decreases risk of injury, improved running efficiency, improved transfer of momentum and power from lower to upper body and improved balance and stability
    - - Creatine Supplementation: found in meat and fish. It is an amino acid that is used by anaerobic athletes particularly who are looking to improve explosive power in their performance. This enables individuals to perform at a higher intensity
      - Protein supplementation: generally taken in powder for and can be found in health food stores and supermarkets
        
        Whey isolate protein: highest quality of protein powder. fat and sugar is removed
        
        Whey concentrate protein: some fat and sugar remain
        
        Combined whey isolate and concentrate: combination of above forms
- - - - Creatine supplements disadvantages: weight gain, cramping, diarrhoea, dehydration and dizziness
    - - Protein supplementation disadvantages: can get enough protein from a properly constituted well-balanced diet, strain on kidneys - increased processing and filtration (excess not stores), costly.