‫به نام‬
‫خدا‬
‫زبان تخصصی مقطع کارشناسی‪ -‬نیمسال اول ‪95-94‬‬
‫دانشکده تربیت بدنی و علوم ورزشی‪ -‬دانشگاه فردوسی‬
‫مشهد‬
‫دکتر محمد مسافری ضیاءالدینی‬
‫جلسه پنجم‬
SWIMMING
Early man probably learned swimming by observing animals that use
a running motion to move about on or in the water. But some
scientists believe that human beings are born with an instinctive
ability to use their arms and legs to stay afloat. That instinct,
however, disappears within a few months after birth. Later in life
many children and adults learn to swim in order to be safe around
the water, to have fun, and to participate in competitions.
Dialogue : At the swimming pool
Akbar : Hello, everybody.
Kamal : Hi, Akbar.
Reza : Hello . How’s everything ?
Akbar : Fine. Our swimming instructor taught us some swimming terms and
techniques .
Reza : Such as ?
Akbar : Such as gliding ,floating, and strokes.
Reza : I know about gliding and floating, but strokes are new to me.
Akbar : Strokes are the movements of your arms and legs that take you forward
in the water.
Kamal : A stroke can also mean the style of swimming.
Akbar : Yes, of course. And there are different types of strokes. The most
common strokes are the crawl, backstroke, breaststroke, butterfly, and
sidestroke .
Reza : It seems you are making good progress in your swimming course .
Akbar : I hope so. I love swimming .
Kamal and Reza : Good luck. Enjoy your course .
Akbar : Thanks .
The major strokes
There are different swimming strokes introduced in a swimming course. Four of the five main
swimming strokes are used both in competition and recreation. The fifth major stroke, the
sidestroke , is slower than the competitive strokes and is used primarily as a recreational and
life-saving technique. The first major stroke is the crawl which is the fastest and most efficient
swimming technique. It is also called the freestyle, because swimmers use it in freestyle
events, which allow the use of any stroke. Next, there is the backstroke which is the only
stroke that is swum on the back . The third major stroke is the breaststroke . Breaststroke is
one of the easiest and most relaxing strokes for beginners. Competitive swimmers, however,
find it difficult because it uses more energy than the crawl and backstroke when swum at a
fast pace . Finally, there is the butterfly stroke which is powerful, graceful, and fast. More
than any other stroke, the butterfly relies on good techniques.
Protein
The protein requirement of athletes has increased and, according to present knowledge,
amounts to approximately 1.2-1.8 g/kg body weight. The reason for this increase is
enhanced utilization of amino acids in oxidative energy production during physical
exercise, a process which is known to be intensified at higher work levels and in a state
of carbohydrate store depletion.
‫نیاز ورزشکارن به پروتئین اضافه شده است و بر طبق دانش فعلی‬
‫ به دلیل‬.‫ گرم در هر کیلوگرم از وزن بدن است‬2/1 – 8/1 ‫تقریبا‬
‫انرژی‬
‫تولید‬
‫در‬
‫آمینه‬
‫اسیدهای‬
‫از‬
‫استفاده‬
‫افزایش‬
‫این‬
‫ روندی که در‬،‫اکسیداسیون در طول ورزشهای بدنی تشدید شده است‬
Athletes who ingest low caloric diets will have low protein intakes, which may not
compensate for the net nitrogen loss from the body and will influence synthesis
processes and training adaptations. To these categories belong bodybuilders, weight
class athletes, gymnasts, and female long distance runners.
‫ورزشکارانی که رژیمهایی با کالری پایین دارند مصرف‬
‫پروتئین کمی خواهند داشت که ممکن است پایین آمدن‬
‫نیتروژن خالص در بدن را جبران نکند و بر روندهای‬
‫ این‬.‫ساخت و ساز تطابق ورزشی بدن تأثیر بگذارد‬
‫ ژیمناستها و‬،‫ وزنهبردارها‬،‫مقولهها در مورد بدنسازها‬
.‫دوندههای زن استقامت تأیید میشود‬
Protein intake/supplementation above levels normally required will not enhance
muscle growth or performance. The use of single amino acids, to influence metabolic
pathways involved in fatigue development and hormone production, needs further
research to make definite statements.
‫مصرف مکملهای پروتئین باالتر از سطح طبیعی که مورد‬
.‫نیاز است رشد ماهیچهای یا عملکرد را تشدید نمیکند‬
‫مصرف اسیدهای آمینة ساده برای تأثیر گذاشتن بر‬
‫راههای متابولیکی که در تولید خستگی و نیز تولید‬
‫هورمون دخالت دارند نیاز به پژوهش بیشتری دارد تا‬
Fluid and electrolytes
Fluid and electrolytes are of prime concern during prolonged physical exercise, especially in the
heat. Progressive fluid loss from the body, by means of sweating and breathing, and in
endurance events also by diarrhea, is associated with a decreased blood flow through the
extremities, a reduced plasma volume and central blood volume, a reduction in sweating and
heat dissipation, and under circumstances of high-intensity work in the heat with heat
stroke/collapse.
‫مایعات و الکترولیتها در طول ورزشهای بدنی ممتد بخصوص در گرما از‬
‫ کمبود پیشروندة مایعات بدن که‬.‫اهمیت اولیهای برخوردار هستند‬
‫بوسیلة عرق کردن و تنفس کشیدن و یا در رویدادهای طاقتفرسا و نیز‬
‫ افت‬،‫بوسیله اسهال ایجاد میشود همراه با کاهش جریان خون در بدن‬
‫ پایین آمدن تعریق و خارج ساختن‬،‫حجم پالسما و افت حجم خون مرکزی‬
Dehydration of >1.5 liters is known to reduce the oxygen transport capacity of
the body and to induce fatigue. Appropriate rehydration is known to counter
these effects and to delay fatigue.
‫ لیتر گنجایش اکسژن انتقالی‬5/1 ‫از دست دادن آب به میزان‬
‫ آبرسانی متناسب‬.‫از بدن را کاهش میدهد و ایجاد خستگی میکند‬
.‫با این اثرات مقابله میکند و خستگی را به تعویق میاندازد‬
Minerals
Exercise is known to be associated with increased mineral losses, through sweating,
during exercise, and through urine in the post exercise phase. As with most nutrients,
mineral intake depends on the quality of the diet and the amount of energy consumed.
Therefore, athletes consuming low energetic diets are at risk of marginal mineral intake,
especially of magnesium.
‫ورزش همراه با افزایش کمبود مواد معدنی است که از طریق‬
‫عرق کردن در طول ورزش و از طریق ادرار در مرحلة پس از‬
‫ مصرف مواد‬،‫ مانند دیگر مواد غذایی‬.‫ورزش انجام میشود‬
‫معدنی وابسته به چگونگی رژیم غذایی و مقدار انرژی مصرفی‬
Vegetarian athletes are especially prone to iron deficiency. Athletes may
develop an impaired mineral status if the quality of the diet is poor. Impaired
iron, zinc, and magnesium status are known to induce malperformance and
muscle weakness and are often associated with muscle cramp.
.‫ ورزشکاران گیاهخوار آمادة کمبود آهن هستند‬،‫بویژه‬
‫ورزشکارانی که کیفیت رژیم غذایی آنها پایین است ممکن‬
‫ اختالل در‬.‫است وضعیت اختالل مواد معدنی را ظاهر نمایند‬
‫ روی و منیزیم موجب آسیب در عملکرد و ضعف‬،‫وضعیت آهن‬
Vitamins
Vitamins have received widespread attention. They are essential cofactors in many
enzymatic reactions involved in energy production and in protein metabolism. Any
shortage of a vitamin is ‘therefore’ linked to suboptimal metabolism, which in the long
term will result in decreased performance or even illness.
‫ این مواد عوامل‬.‫ویتامینها از توجه وسیعی برخوردارند‬
‫اصلی در بسیاری از واکنشهای آنزیمی هستند که در تولید‬
‫ بنابراین هر‬.‫انرژی و متابولیسم پروتئین شرکت دارند‬
‫ که در‬.‫گونه کمبود ویتامین موجب کاهش متابولیسم میشود‬
‫‪In addition, some vitamins act as antioxidant substances and are believed to‬‬
‫‪have a protective role for tissue/cell integrity, which in the case of metabolic‬‬
‫‪stress may be threatened.‬‬
‫عالوه‬
‫بر‬
‫این‪،‬‬
‫بعضی‬
‫از‬
‫ویتامینها‬
‫بعنوان‬
‫مواد‬
‫آنتیاکسیدان عمل میکنند و این مورد تأیید است که این‬
‫ویتامینها نقش حفاظتی در سالمتی بافت و سلول دارند که‬
‫در شرایط فشار متابولیک ممکن است سالمتی آنها مورد‬
‫تهدید قرار گیرد‪.‬‬
Vitamin supplementation has been shown to restore performance capacity in
cases of vitamin deficit and to reduce tissue damage due to free radicals.
‫کمبود‬
‫مواقع‬
‫در‬
‫را‬
‫عملکرد‬
‫گنجایش‬
‫ویتامین‬
‫مکملهای‬
‫ویتامین افزایش میدهد و تخریب بافتها را کاهش میدهد که‬
.‫در اثر رادیکالهای آزاد ایجاد میشود‬
Vitamin supplementation with quantities exceeding those needed for
optimal/blood levels have not been shown to improve performance.
‫سطوح‬
‫برای‬
‫که‬
‫حدی‬
‫از‬
‫بیشتر‬
‫ویتامین‬
‫مکملهای‬
‫مصرف‬
.‫ عملکرد را بهبود نمیبخشد‬،‫خون الزم است‬/‫بهینه‬
‫‪As with minerals athletes involved in intensive training, but consuming low‬‬
‫‪energetic diets, are the most prone to marginal vitamin intakes.‬‬
‫به صورت کلی نتیجه میگیریم که افزایش ویتامین در انرژی‬
‫متراکم در غذاهای پخته شده یا مکمل و توصیه نمیشود اما‬
‫ممکن‬
‫است‬
‫دخالت کند‪.‬‬
‫در‬
‫جمعیت‬
‫ورزشکاران‬
‫در‬
‫مصرف‬
‫روزانة‬
‫کافی‬
Daily intake of a low dose vitamin preparation or nutrient preparations,
supplying not more than the recommended daily/safe intake,
،‫استفاده روزانه از غذاهای حاوی ویتامین یا مواد مغذی‬
.‫تنها مصرف ایمن یا روزانه پیشنهادی را تأمین میکند‬
maybe advisable in periods of intensive training or in any situation where
athletes abstain from a normal diet such as during periods of limited food
intake combined with intensive training (especially in females and in weight
class sports participant).
‫درمواقع تمرین شدید یا هر موقعیتی که در آن ورزشکار از رژیم طبیعی محروم میشود قابل توصیه است مانند‬
‫دورانی که مصرف غذای محدود با تمرین شدید انجام میگیرد و (بخصوص در زنان و در شرکتکنندههای ورزش‬
.)‫وزنهبرداری‬
However, it should be mentioned that in comparison with males, females tend
to have slightly higher cardiac output when performing work at the same
levels of oxygen consumption .This difference amounts to about 1.5 liters per
minute, in other words, the cardiac output will be about 1.5 liters per minute
higher on the average in females than in males for a given oxygen
consumption. The reason for this is probably due to the females lower oxygen
carrying capacity of blood , resulting from their lower levels of hemoglobin.
Also the maximal cardiac out put of both trained and untrained females is
generally lower than that of their male counterparts.
20) A cording to the passage, the maximal cardiac output of trained :
1) Male is 1.5 liters per minute .
2) Female is 1.5 liters per minute .
3) Female is lower than their male counterparts.
4) Male is lower than their female counterparts.
21) Female tend to have slightly higher cardiac output than males when performing work at the
……………………….. oxygen consumption .
1) level of high
2) level of low
3) same level of
4)level slightly higher
22) A cording to the passage female tend to have higher cardiac output than males because Female have:
1) More hemoglobin
2) More oxygen consumption
3) Lower oxygen – carrying capacity of blood
4) Higher oxygen - carrying capacity of blood