Sports and Performance: January 2012

Tuesday 31 January 2012

World Anti-Doping Code

The World Anti-Doping Code (Code) is the core document that provides theharmonized framework for anti-doping policies, rules, and regulations withinsport organizations and among public authorities.

Advisory committees providing guidance for WADA’s programs in specificareas. WADA has four Working Committees: Athletes Committee; Health,Medical & Research Committee (and subcommittees: List, Therapeutic UseExemption, Laboratory, and Gene Doping Panel); Education Committee;Finance & Administration Committee.

WADA Foundation Board

WADA’s supreme decision-making and controlling body. It is composedequally of representatives from the Olympic Movement and governments.

WADA Executive Committee

WADA’s ultimate policy-making body responsible for the management andrunning of the Agency, including the performance of activities and theadministration of assets.

WADA-Accredited Laboratory

Anti-doping laboratory accredited by WADA in compliance with the International Standard for Laboratories, applying test methods and processesto provide evidentiary data for the detection and, if applicable, quantificationof a threshold substance on he Prohibited List in urine and other biologicalsamples. WADA has been responsible for accrediting and re-accrediting antidopinglaboratories since 2004.

WADA

The World Anti-Doping Agency (WADA) is the international independentorganization created in 1999 to promote, coordinate and monitor the fightagainst doping in sport in all its forms at the international level. The Agencyis composed and funded equally by the Olympic movement and governmentsof the world. Its key activities include scientific research, education, out-ofcompetitiontesting, development of anti-doping capacities and monitoring ofthe World Anti-Doping Code.

UNESCO Convention

UNESCO Convention

The International Convention against Doping in Sport (UNESCO Convention)was developed by governments under the aegis of UNESCO and unanimously adopted by UNESCO General Conference on October 19, 2005. It is currentlybeing ratified by governments individually. It is a legal tool enablinggovernments to align domestic policy with the World Anti-Doping Code.

Therapeutic Use Exemption (TUE)

Permission granted to an athlete by an Anti-Doping Organization to use, fortherapeutic purposes, a substance or method included in the Prohibited List.

Testing Authority

The International Olympic Committee, the International Paralympic Committee, WADA, an International Federation, a National SportOrganization, a National Olympic Committee, a Major Event/GamesOrganization, or another authority responsible for sample collection and transport either in-competition or out-of-competition and/or for managementof the test result.

Testing

Parts of the doping control process involving test distribution planning,sample collection, sample handling, and sample transport to the laboratory.

Strict Liability Principle

The principle of strict liability means that an anti-doping rule violation occurs whenever a prohibited substance (or its metabolites or markers) is found in the bodily specimen of an athlete, whether or not the athlete intentionally or unintentionally used a prohibited substance or was negligent or otherwise at fault.

Sample/Specimen

Any biological material collected for the purposes of doping control.

Sample Collection Session

All of the sequential activities that directly involve the athlete, from notification until the athlete leaves the doping control station after having provided his/her sample/s.

Results Management

Process for the pre-hearing administration of potential anti-doping ruleviolations. This process notably includes the initial review of the adverseanalytical finding (determination of whether an applicable therapeutic useexemption has been granted, notification of the athlete as regards his or herright to request the B-sample analysis) and the possible imposition of aprovisional suspension. WADA is never involved in the individualmanagement of findings, which falls under the responsibility of the antidopingorganization involved in the particular case.

Registered Testing Pool

Pool of top level athletes established separately by each International Federation (IF) and National Anti-Doping Organization (NADO) who are subject to both in-competition and out-of-competition testing as part of that IF’s or NADO’s test distribution plan.

Regional Anti-Doping Organization (RADO)

Anti-Doping Organization established by a group of countries to coordinate,manage and deliver the mandate of doping-free sport within a specificregion. WADA’s anti-doping development program aims at facilitating thecreation of such entities in order to ensure implementation of anti-dopingprograms in all parts of the world.

Prohibited List

List identifying the substances and methods prohibited in sport. The Prohibited List is one of the four WADA International Standards and ismandatory for signatories to the World Anti-Doping Code.

Non Analytical Positive

Terminology sometimes used to describe an anti-doping rule violation otherthan the presence of a prohibited substance or its metabolites or markers inan athlete’s bodily specimen.

National Anti-Doping Organization (NADO)

Entity designated by a country as possessing the primary authority andresponsibility to adopt and implement anti-doping rules, as well as direct thecollection of samples, the management of test results, and the conduct ofhearings, all at the national level. If this designation has not been made bythe competent public authority(ies), the entity will be the country's National Olympic Committee or its designee.

Models of Best Practice

Model rules, guidelines and sample forms developed by WADA based on the World Anti-Doping Code and the International Standards to provide state ofthe art solutions in different areas of anti-doping. These models, which arepart of the World Anti-Doping Program, are recommended by WADA to itsstakeholders, but their implementation is not mandatory.

Missed Test

Conduct that may be relied upon to establish a failure by the athlete to be available for testing on any given day at the location and time specified in the time-slot identified in his or her athlete whereabouts filing for that day.

Metabolite

Any substance produced by a biotransformation process.

Marker

Compound, group of compounds or biological parameters that indicates theuse of a prohibited substance or prohibited method.

Major Event/Games Organization

Continental associations of National Olympic Committees and otherinternational multi-sport organizations that function as the ruling body forany continental, regional or other international event.

International Federation (IF)

International non-governmental organization administering one or moresports at global level.International StandardStandard adopted by WADA in support of the World Anti-Doping Code. Aspart of the World Anti-Doping Program, WADA developed four International Standards aimed at bringing harmonization among anti-doping organizationsin technical areas: the Prohibited List, the International Standard for Testing,the International Standard for Laboratories, and the International Standardsfor Therapeutic Use Exemption. Harmonization in the global fight againstdoping is achieved by the adherence of stakeholders to the World Anti-Doping Program (WADP). There are three levels to the WADP: the Code, theInternational Standards, and Models of Best Practice. The Code andInternational Standards are mandatory for those participating in the WADP.

Independent Observers (IO)

Team of anti-doping experts, gathered by WADA for a major sporting event,who monitor, audit and report on the doping control and results managementprocesses at that particular event.

Doping Control Officer (DCO)

Official who has been trained and authorized by the anti-doping organizationwith delegated responsibility for the on-site management of a samplecollection session. Doping Control Station Location where the sample collection session is conducted.

Doping Control

Process including test distribution planning, sample collection and handling,laboratory analysis, therapeutic use exemptions, results management,hearings and appeals.

Copenhagen Declaration

The Copenhagen Declaration on Anti-Doping in Sport (Copenhagen Declaration) is a political document through which governments signal theirintention to adopt the World Anti-Doping Code through the UNESCO International Convention against Doping in Sport. The Copenhagen Declaration was finalized by governments at the second World Conference on Doping in Sport in Copenhagen in March 2003.
Court of Arbitration for Sport (CAS)Institution which is independent of any sports organization and provides forservices in order to facilitate the settlement of sport-related disputes througharbitration or mediation by means of procedural rules adapted to the specificneeds of the sports world. CAS is often referred to as “sport’s supremecourt.” WADA has a right of appeal to CAS for doping cases under thejurisdiction of organizations that have implemented the World Anti-Doping Code.

Code Implementation

Means that a sports organization amends its rules and policies to include thearticles and principles of the World Anti-Doping Code.

Code Compliance

Means that a sports organization has amended its rules and policies to respect the mandatory articles and principles of the World Anti-Doping Code and is enforcing them.

Chaperone

Official who is trained and authorized by the anti-doping organization to carryout specific duties including one or more of the following: notification of theathlete selected for sample collection, accompanying and observing theathlete until arrival at the doping control station, and/or witnessing andverifying the provision of the sample where the training qualifies him/her todo so.

Chain of Custody

Sequence of individuals or organizations who have the responsibility for adoping control sample, from the provision of the sample until the sample hasbeen received by the laboratory for analysis.

Athlete Whereabouts Information

Information provided by or on behalf of an athlete which details the athlete’slocation on a daily basis in order to enable unannounced testing.

Athlete Support Personnel

Any coach, trainer, manager, agent, team staff, official, medical orparamedical personnel, parent or any other person working with treating orassisting an athlete participating in or preparing for sports competition.

Athlete Outreach

Program aiming at educating athletes about the dangers and consequencesof doping, and their rights and responsibilities in the doping control process.WADA’s Athlete Outreach Program was launched in 2001 and has beencarried out at dozens of major multi-sports events. The Athlete Outreach Program recruits a team composed of anti-doping experts from around theworld to interact with participants to raise awareness about doping.

Anti-Doping Rule Violation (ADRV)

Determination that one of the following rule violations listed in the Code has occurred:

The presence of a prohibited substance or its metabolites or markersin an athlete’s bodily specimen;
Use or attempted use of a prohibited substance or a prohibitedmethod;
Refusing, or failing without compelling justification, to submit tosample collection after notification, as authorized in applicable antidopingrules or otherwise evading sample collection;
Violation of applicable requirements regarding athlete availability forout-of-competition testing, including failure to provide whereaboutsinformation and missed tests which are declared based on reasonablerules;
Tampering, or attempting to tamper, with any part of doping control;
Possession of prohibited substances and methods;
Trafficking in any prohibited substance or prohibited method;
Administration or attempted administration of a prohibited substanceor prohibited method to any athlete, or assisting, encouraging, aiding,abetting, covering up or any other type of complicity involving ananti-doping rule violation or any attempted violation.

Anti-Doping Organization (ADO)

Organization that is responsible for adopting and executing rules for initiating, implementing or enforcing any part of the doping control process.This includes, for example, the International Olympic Committee, the International Paralympic Committee, other major event organizations that conduct testing at their events, the World Anti-Doping Agency, International Sports Federations, and National Anti-Doping Organizations.

Adverse Analytical Finding (AAF)

Report from a WADA-accredited laboratory or other WADA-approved testingentity that identifies in a doping control sample the presence of a prohibitedsubstance or its metabolites or markers (including elevated quantities ofendogenous substances) or evidence of the use of a prohibited method. An adverse analytical finding does not necessarily lead to an anti-doping ruleviolation, since an athlete may have a Therapeutic Use Exemption for thisparticular substance. An adverse analytical finding may also correspond to ameasurement performed on an athlete as part of a longitudinal study.

Anti-Doping Glossary

ADAMS

ADAMS (Anti-Doping Administration and Management System) enablesathletes and anti-doping organizations to enter and share data related todoping control and meet certain responsibilities under the World Anti-DopingCode (Code). ADAMS is an online, Web-based system, which allows restrictedsharing of data only with those organizations with a right to access such datain accordance with the Code.

Friday 27 January 2012

Dumbbell Flyes - Chest

Sit on a flat bench holding dumbbells in each hand.
Lie back; extend your arms to lift the weights above your chest.
Bend your elbows a little; keep your fit firmly on the floor.
Steady your hips and shoulders flat on the bench.
Bring the dumbbells down to the side of your body in a slow arc –like motion.
When at the lowest point, your bent elbows must be parallel to the bench.
Slowly lift the weights over your chest following the arc-motion.
Throughout the exercise your elbows must be bent.

Dumbbell Bench Press - Chest

Sit on the edge of a flat bench.
Keep the dumbbells on your knees.

Perform a swift motion rolling onto your back, while you bring the dumbbells above your shoulders; keep the dumbbells slightly outside.
Keep your palms facing forward in the above position.
Bend your elbows at a 90 degrees angle so that your upper arms are parallel to the ground.
Use a triangular motion to press the weights over your chest, until they are in the centreline of your body.
While lifting keep the weights under control and balanced.
Lower the dumbbells in the reverse path until your arms are lower than parallel to the floor.

Dips - Chest Version - Chest

· Use the machine as shown in the picture to do this exercise.

· Hold yourself on the bars by leaning forward.

· Keep your legs straight or bend and cross them.

· Push downwards by keeping your elbows close to the body.

· Keep pushing until the shoulders are slightly stretched, with the elbows locked.

· Avoid swinging.

· Push yourself again to the starting position.

· While going down, inhale; exhale while coming up.

Decline Dumbbell Flyes - Chest

Place yourself in a lying position at the decline bench.
Use both your hands to hold the dumbbells at arms length; your palms should face each other.
The weights should be at the side of the chest but in line with the ears.
Bend your elbows a little and keep the arms straight.
Pull the dumbbells outwards to each side, lowering them in a semicircular motion.
Inhale as you take the dumbbells down.
Use the reverse path to get back to the starting position.
Exhale as you get back to the starting position.
Throughout the exercise keep your feet firmly on the floor and head on the bench.

Decline Barbell Bench Press - Chest

Lie on a decline bench.
Hold the barbell about 6” wider than the shoulder width.
Bring the barbell down to about three inches below the nipples.
Lift the bar to the arm’s length.
Tighten your chest and keep the elbows out.
Lower the weight and stop for a little time at the chest.
You can use dumbbells also for doing the exercise.
The exercise can be done using a close or a wide grip too.

Wide-grip Barbell Bench Press

Place yourself on a bench with feet flat on the floor.
Use a collar-to-collar grip to hold the bar.
Bring the barbell to the chest about 1” below the nipples.
Lift the bar, arm-length.
Maintain an outward position of the elbows and keep the chest high.
While lowering the weight under control, make a pause at the chest.
Keep the head on the bench and avoid arching back too acutely.
Keep your hips on the bench throughout the exercise.

Medium- Grip Barbell Bench Press

Place yourself on a bench with feet flat on the floor.
Use a handgrip about 6” wider than the shoulder width.
Bring the barbell to the chest about 1” below the nipples.
Lift the bar, arm-length.
Maintain an outward position of the elbows and keep the chest high.
While lowering the weight under control, make a pause at the chest.
Keep the head on the bench and avoid arching back too acutely.
Keep your hips on the bench throughout the exercise.

Close-Grip Barbell Bench Press - Chest

Place yourself on a bench with feet flat on the floor.
Use a handgrip 12-14” wide to hold the barbell.
Bring the barbell to the chest about 1” below the nipples.
Lift the bar, arm-length.
Maintain an outward position of the elbows and keep the chest high.
While lowering the weight under control, make a pause at the chest.
Keep the head on the bench and avoid arching back too acutely.
Keep your hips on the bench throughout the exercise.

Cable Crossover - Chest

Put each hand in one of the stirrup cable attachments of a high pulley machine.
Stand at a distance of about one foot from the weight stacks of the pulley.
Bend slightly forward putting one foot in front of the other, for balance.
Bend the knee in front, a little.
Use a hugging motion to bring the hands in front of your body; keep your elbows bent.
While pulling, maintain a slight angle.
Use just your chest muscles; squeeze them when your hands come in front of the body.
Slowly return to the starting position.
Keep your elbows bent slightly, throughout the exercise.
Avoid bending too much or walking during the exercise.

Bent-Arm Dumbbell Pullover – Chest

Lie on the bench, with your head over the bench and feet firm on the ground.
Keep the dumbbells in each hand at the side of the chest.
Maintain an inward position of the elbows.
Lower the weights from near the ears, in a semicircular motion, towards the floor.
Go as lower as you can without feeling the pain.
Lift the dumbbells back to the starting position using the reverse motion.
Inhale while lowering; exhale while lifting.

Bent-Arm Barbell Pullover - Chest

Lie down on a bench with your feet flat on the floor and you head over the end of the bench.
Rest the barbell over your chest holding it with both hands at a distance of about 14”.
Maintain the elbows in an inward position.
Take the bar off the bench, in a semicircular motion, keeping it close to the head.
Lower the bar to the floor as far as comfortable.
Avoid raising your hips, keep your head down and breathe heavily.
Bring back the bar to the starting position in the same path.

Barbell Incline Bench Press - Medium Grip - Chest

Adjust the incline bench at an angle of 45 degrees.
Place your feet flat on the ground, shoulder width apart, as you sit on the inclined bench.
Keep your back firmly against the bench.
Use a wider than shoulder-width grip to hold the bar over your upper chest; keep your arms straight.
Pull the bar down smoothly until it touches your upper chest area.
Lift the bar above your chest until your elbows are nearly or completely locked.

Lever 45 degree Calf Press

Be seated with your feet on the padded support.
Keep your feet on the platform.
Extend the hips and the knees while holding the handles to the side.
Keep the toes and the balls of the feet on the lower platform. Extend the heels and the arches.
Extend the ankles to push the platform.
Bend the ankles to return until the calves are stretched.
The quadriceps would serve as synergist muscles if you bend the knees slightly while stretching.

Lying Toe Raise on Leg Press Machine

Lie on the floor pad of the machine.
Keep the hips under the footpad.
Position the balls of the feet on the footpad.
Lift the weight rack up until the legs become straight with the knees locked.
Open the safety stops. Keep the hands under the buttocks with the palms on the floor pad.
Raise the rack as high as possible by pushing it with the legs.
Pause in the raised position. Return to the starting position.
Breathe in as you go up. Exhale while lowering.
Keep the toes out and the heels in. This would work the inner calves.
Keep the feet straight to work the main calf muscles.
Keep the toes in and the heels out to work the outer calves.
The exercise can be performed using one leg at a time.

Barbell Standing Leg Calf Raise

Place a calf block under the barbell which is to be set on a power rack at upper chest height.
Keep the back of the shoulders under the barbell. Keep both hands to the sides.
Keep the toes and the feet balls on the block. Extend the heels and the arches.
Extend the knees and the hips to lift the barbell that is against the rack.
Keep both hands to the side while supporting the bar against the racks.
Raise the heel by extending the ankles.
Bend your ankles to lower the heels until the calves are fully stretched.
Repeat the exercise.
If the knees are bent at the time of stretching then Quadriceps, serve as Synergist muscles. You may keep your knees straight during stretches.

Sled 45° Reverse Calf Raise

Place the lower back against the padding of the machine on which you sit.
Position your feet on the platform and hold the side handles for support.
Place the heels on the top edge of the platform.
Pull the forefoot of both the feet up towards the body.
Extend the feet to return to a position where the toes point away from the body.
Repeat the exercise.
Avoid bending your knees throughout the exercise.
The difficulty level of this exercise can be increased by keeping the heels closer to the edge of the platform.

Lever Reverse Calf Raise

Place the padded lever over the shoulders.
Stand erect by extending the hips and the knees.
Place one heel on the forward edge of the platform.
Hold the handle with the other hand for support.
Bend your knee to lift the leg to the rear.
Pull the forefoot upwards to the body, as high as you can.
Extend the foot to return to a position where the toe points downward.
Repeat the exercise.
Switch over legs.
The difficulty level of this exercise can be increased by keeping the heels closer to the edge of the platform.

Dumbbell Single Leg Reverse Calf Raise

Hold a dumbbell in one hand to the side.
Place one heel on the forward edge of the platform.
Hold the handle with the other hand for support.
Bend your knee to lift the leg to the rear.
Pull the forefoot upwards to the body, as high as you can.
Extend the foot to return to a position where the toe points downward.
Repeat the exercise.
Switch over legs.
The difficulty level of this exercise can be increased by keeping the heels closer to the edge of the platform

Sled Standing Calf Raise

Keep your shoulders under the padded bars.
Extend the arches and the heels to position the toes and feet balls on a calf block.
Hold the handles or the sides of the padded bars.
Stand in a vertically erect posture with an extension of the hips and the knees.
Raise your heels as high as possible by extending the ankles.
Bend your ankles to lower the heels to a position where the calves are fully stretched.
Repeat the exercise.
Maintain the knees in a straight position throughout the exercise.
Bend the knees only while stretching. If this is done then Quadriceps, serve as Synergists muscles.

Lever Seated Calf Press

Place a seat at a little distance from the platform.
Place your lower back on the padding as you sit on the seat.
Keep the toes and the feet balls on the lower portion of the platform. Extend your heels and arches.
Straighten your knees; hold the side handles for support.
Push the lever as far as possible by extending the ankles.
Bend your knees to return until your calves are fully stretched.
Repeat the exercise.

Lever Donkey Calf Raise

Place your lower back and hips under a padded lever. Use the arms to support the body weight.
Place your toes and feet balls on a calf block. Extend the arches and the heels.
Straighten your knees.
Extend the ankles to raise the heels as high as possible.
Bend the ankles to lower the heels until the calves are fully extended.
Keep your knees straight throughout the entire exercise. Bend your knees only while stretching.
To let your quadriceps serve as Synergist muscle, bend your knees a little, during the stretching motion.

SEATED CALF RAISE

· Sit on the edge of a bench or a chair. Keep your back straight.

· Place a dumbbell or a barbell across your legs, about three inches above the knee.

· Rise off the ground by lifting your heel.

· Hold in the raised position for a few seconds.

· Start lowering down.

· For a better range of movement, use a platform to rest your feet upon.

CALF MACHINE STANDING

Stand on a calf machine.
Place the shoulder pads of the machine across your shoulders to maintain a straight back position throughout the exercise.
During the exercise, hold onto the machine using your hands.
Taking your heels off the footrest, lift yourself up.
Pause for a little time keeping your legs straight.
Start lowering down with the entire weight of your body placed on your feet balls.
Repeat the exercise.
To make the exercise harder, work one leg at a time or stay up for a longer time.

CALF RAISES

Raise yourself on a wooden block or a thick book.
Place the weight of the entire body on the balls of your feet. Keep them two inches above the floor.
Use a chair to maintain balance while doing this exercise.
Use on leg at a time or stay up for longer periods to make the exercise harder.
Holding weights in the hands would also increase the resistance.
Keep your back straight and the head up during the exercise.
Beginners must not use any weights and may perform 10/15 rises.
Intermediates must perform above 15 rises using a single leg.
Advanced may use suitable weights to perform above 15 rises.

Seated Calf Raise - Calves

· Be seated on a calf raise machine.

· Keep your upper thighs under the leg pad just above the knees.

· Open any weight lock.

· Bring your heels down to the lowest position.

· Rise up on your toes as high as you can.

· Pause for a moment and return to the starting position.

· Avoid swinging the weight by the use of momentum.

· Repeat the exercise.

Rocking Standing Calf Raise - Calves

Stand in a squatting position. Place a barbell on your back.
Rise as you would in a standard calf raise.
When you return to the position where your feet are flat on the ground, raise the toes off the ground to rock back.
The exercise has to be performed with extreme caution.
Perform the exercise using a slow tempo, under control.
A dumbbell in each hand can also be held to do the exercise.
This exercise is good for training the calf muscles without the use of any machines.

Barbell Seated Calf Raise - Calves

Keep a block in front of a flat bench, at a distance of about 12 inch from the bench.
Use the block to keep your feet.
Keep a barbell over your upper thighs. The bar should be placed 3 inches above your knee.
Rise on your toes, as high as possible. Squeeze your calves.
Lowering down to the starting position, stretch as much as you can.
Repeat the exercise.

Lying Flat Bench Close-Grip Bar Curl On Low Machine.

· Lie on a flat bench under the bar of a lat machine.

· The bench has to be placed 6” behind the bar.

· Use both hands, with a reverse grip to hold the bar. The distance between the hands should be 8”.

· Place your head over the edge of the bench as you lie on it.

· Extend the arms completely above the shoulders.

· Bring the bar down, curling until it touches the chin.

· Maintain a vertical position of the upper arm.

· Follow the same path to return to the starting position.

· Inhale as you lower. Exhale as you lift.

Squatting Concentrated Bar Curl on Low Pulley

BOOK

· Fix short bar to a low pulley cable.

· Face the machine standing next to the pulley.

· Use both hands to hold the bar. Keep your palms up. The distance between your hands should be 6” apart.

· Allow the arms to support weight by standing far away from the machine.

· Bring the thighs parallel to the floor by squatting.

· Use the inner thighs to rest the elbows, 4” from the knees.

· Use a semicircular motion to curl the bar up until the forearms touch the biceps.