in season obfjectives for performance professional
optimize prepardeness for game performance every week, advice for capacity and expansion throught the season, optimize performance and capacity for playoffs and eliminations.
how we act on to mitigate fitness fatigue paradigm
understand when the game is, understannd that fatigue is a result of intensity and volume, have most intense physcial demanding days 2-3 days before game day
how do we qualititavely evaluate traning demands in season
- look at different typs of strains - metabolic strains (quick recovery) - mechanical (medium recovery) - nueral (longest recovery. look at TRIMP, trining impulse, durationxintensityxweighting factor
Give a breakdown of the days following up to game days starting from GD-3
slide 7
what happens in alarm phassr
substrate depletion
catabolism
microtrauma+inflamation with lack of blood flow
nueral fatigue + SNS upregulation
Resistance phase
substrate replenishment
protien synthesis
shift to autonomic nervous system
nuerologic and autonomic nervouse system reset.
how the nutrition be after game and training
get water and electrolytes, high protien -0.2-0.4 g/kg/body weight. high glycemic CHO 1-1.5 g/kg. high antioxidents, counteracts free radical production, counteracts free radical production which imparis mucle contraction.
what happening in autonomic nervous system
sympathetic and parasympathetic adaptations
sympathetic responses
increase temp
inc bf/hr/bp
inc substrate uptake
inc catacholomine
paarasythmpathetic responces
decrease in Hr, Bp
increase in digestion and replenishment
repair!
wha heppen if no sleep
increase risk of injury by 1.7x
increase lactate threshold, dec HR and RPE, dec cognitive and learnign, dec accuracy and precision and mental health stuff
what re the stages of sleep and time
4 stages last one rem sleep, 10-60 min
stage 1 1-7 min
stage 2 10-25 min
stage 3 20-40 min
stage 4 10-60 min
how you finna optimize REMM
3.5 to 4.5 hours deep sleep, dark room, cold, nutrition consitency and consistent cardiac rythm.
