1
Q
Varying Environmental Conditions
A
- Heat/Humidity
- Altitude
- Cold
Environment we compete in affects the way the body responds altering preparation and performance
2
Q
Temperature Regulation
A
Core temp rises when heat gain exceeds heat loss which occurs when exercising, particularly in hot, humid conditions. The opposite occurs when heat loss exceeds heat production, as experienced in cold conditions.
3
Q
Participation in the Heat
A
When the body exercises, it must maintain core temperature around 37 degrees Celsius. Heat is from environmental conditions and heat produced by active muscles.
4
Q
Heat Loss Conduction (3)
A
- Heat exchanged by two objects in contact
- Rate determined by difference in temp, surface area (the greater the greater heat loss) and thermal conductivity of the object
- Athlete immersed in cold water or wearing an ice vest
5
Q
Heat Loss Convection (6)
A
- Heat exchanged by contact with a fluid that is flowing
- Occurs when heat is carried away by air/water currents
- Layer of warm air surrounding body is displaced by cold air when air temp is lower than body temp
- Clothes minimise convection
- When air flow is slow, the air next to the skin acts as a layer of insulation and heat Loss is minimal
- When air flow is fast, heat loss increases as the zone of insulation is replaced
6
Q
Heat Loss Radiation (2)
A
- Occurs when heat is transferred from a warmer body to the cooler surroundings without physical contact
- In the sun, people absorb radiant heat energy when surroundings are hotter than core temp
7
Q
Heat Loss Evaporation (6)
A
- Cooling of the body as a result of vaporisation of sweat
- The muscles create heat and to avoid overheating the body uses blood to regulate temp
- Heat is transferred to the skin’s surface via the blood and is released as sweat
- Increased blood flow to skin occurs due to vasodilation of blood vessels
- Evaporation of sweat on skin creates cooling effect
- The cool skin cools the blood travelling to the surface
8
Q
Heat Loss Evaporation Effects
A
- The higher the humidity the more ineffective evaporation becomes. Dry conditions are best.
- Rate of sweat is dependent upon: gender, number of sweat glands, body surface area, fitness level
- Excessive sweating leads to loss in body fluids and increases body temp
- Gradual dehydration leads to heatstroke
9
Q
Rest in Heat
A
At rest in heat, heart rate and cardiac output increase (allows more blood to be sent to peripheries increasing radiative heat loss)
10
Q
Double Heat Load (Resulting in Cardiovascular Drift)
A
Caused by heat from muscles and from the environment. Blood is needed to flow to muscles and vital organs to sustain energy and to the skin to maintain body core temp, impacting on performance. An increase in sweat rate causes a decrease in blood plasma volume.
11
Q
Cardiovascular Drift
A
In an attempt to maintain cardiac output, heart rate increase. The increase in HR cannot keep up and cardiac output decreases. Skin blood flow decreases and oxygen to the muscles is decreased, placing strain on the body. Reduction in blood flow to working muscles increases the production of lactic acid. The reduction of blood flow to the skin reduces sweat rate inhibiting heat loss. These changes lead o a rise in body core temp and negatively affect performance.
12
Q
Acclimatisation to Heat Program
A
- 5-10 days living/training in heat with sessions lasting 15-20 mins of light-moderate activity. Increase sessions to 45-60 mins for 8-9 days increasing in intensity. Complete 4-6 weeks prior to comp and 2 per week leading up to the comp. Can use artificial heat sources, climate chambers, saunas, sweat clothing.
13
Q
Acclimatisation to Heat Benefits
A
- Sweat rate increases, start sweating at lower core temps (leads to lower core temps, skin temp and heart rate, allows more blood to be sent to working muscles)
- Sweat becomes more dilute and is distributed effectively keeping salt in the body (body uses greater surface area - better maintenance of core temp)
- Exercise with lower core/skin temp due to sweating adaptations (HR is lower, greater cardiac output to muscles)
14
Q
Humidity
A
- Sweat evaporates more on dry days creating better cooling
- Humidity places stress on body as it limits the body’s ability to lose heat via Evaporation
- Eg. When 33 degrees Celsius and 100% humidity, actual temp feels like 55 degrees celcius
15
Q
What to do When Exercising in the Cold
A
- Wear sensible clothes (allow for evaporation as damp clothing and wind chill increases heat loss)
- Cover extremities as they are areas of high heat loss and in cold experience peripheral vasoconstriction
16
Q
Exercising in the Cold Causes
A
- Shivering: contractions of the muscles cause the body to increase in heat production
- Increase in sub maximal VO2 at given intensity (shivering can lead to glycogen depletion)
- Fine motor skills deteriorate ( reduced sensation in hands/feet due to vasoconstriction)
- Risk of dehydration (air must be warmed and humidified, reduced sensation of thirst)
- Hypothermia (when body temp blew 35 degrees Celsius)
17
Q
Cold Acclimatisation
A
7-10 days prior to even (allows experimentation and psychological adaptation)
18
Q
Altitude Effects
A
- Reduced air density (less friction) and gravitational pull benefitting throwers, sprinters and jumpers
- Lower oxygen affecting endurance performance
- Reduced barometric pressure causes reduction in pressure of oxygen entering the lungs (lower pressure of oxygen in alveoli meaning less transfers to blood during gaseous exchange)
19
Q
Altitude Acclimatisation
A
- Expose through altitude houses/tents, altitude masks, living at high altitude and training under normal conditions
- Live high, train low
20
Q
Altitude Acute Adaptations
A
- Increase in pulmonary ventilation (increased respiratory Rate to increase oxygen getting to muscles)
- Increase in HR during rest and sub maximal exercise to increase oxygen to the muscles
- Decrease in plasma volume to increase concentration of haemoglobin in the blood
21
Q
Altitude Chronic Adaptations
A
- Increase in Haematocrit (increase in RBC causing increase in haemoglobin concentration)
- Increase in Mitochondria, Aerobic enzymes, capillaries, myoglobin
- Increase in DPG
22
Q
Oxygen requirements for ATP/PC, Anaerobic Glycolysis (Lactic Acid) and Aerobic Energy Systems
A
- No
- No
- Yes
23
Q
Speed of Energy Supply for ATP/PC, Anaerobic Glycolysis (Lactic Acid) and Aerobic Energy Systems
A
- Very Fast
- Fast
- Slow
24
Q
Fuel Source for ATP/PC, Anaerobic Glycolysis (Lactic Acid) and Aerobic Energy Systems
A
- Creatine Phosphate
- Carbohydrates
- Carbohydrates, Fats and Protein
25
Amount of ATP Production for ATP/PC, Anaerobic Glycolysis (Lactic Acid) and Aerobic Energy Systems
1. Limited
2. Limited
3. Unlimited
26
By Products of ATP/PC, Anaerobic Glycolysis (Lactic Acid) and Aerobic Energy Systems
1. None
2. Lactic Acid
3. CO2, H2O, Heat
27
Duration of ATP/PC, Anaerobic Glycolysis (Lactic Acid) and Aerobic Energy Systems
1. 0-10 secs
2. Up to 1 min
3. Forever
28
Cause of Fatigue for ATP/PC, Anaerobic Glycolysis (Lactic Acid) and Aerobic Energy Systems
1. Limited Supply of ATP/PC
2. Lactic Acid Production
3. Unlimited
29
Activities used for by ATP/PC, Anaerobic Glycolysis (Lactic Acid) and Aerobic Energy Systems
1. Power Based Activities
2. Sprint Endurance
3. Long Duration
30
Fuel Sources Affected by Intensity and Duration
Main energy source for sub-maximal exercise are stored fats. As intensity increases glycogen contributed. Athletes hit the wall when muscle glycogen runs out. Stored liver glycogen kicks in. Depletion of liver glycogen affects decision making ability. Fats then become main source and intensity is reduced as fats are more difficult to break down. Depletion of fats results in protein as main energy source (endurance events).
31
Training Types (8)
1. Continuous
2. Cross-training
3. Fartlek: continuous training in which the intensity is varied
4. Interval: bouts of high intensity with rests in between
5. Resistance: forms of resistance that overload the muscles
6. Circuit
7. Flexibility: Maintain or improve the range of motion around a joint
8. Plyometrics: resistance training using the weight of the body to apply overload in dynamic activities
32
Acute Adaptations to Training (11)
1. Tidal Volume
2. Respiratory Rate
3. Minute Ventilation
4. Heart Rate
5. Stroke Volume
6. Cardiac Output
7. Gas Exchange in the Lungs (Increased Rate)
8. Gas Exchange at the Tissues (Increased Rate)
9. Blood Pressure (Increase)
10. Blood Redistribution
11. Oxygen Consumption During Exercise
33
Altitude Chronic Adaptations (12)
1. Ventilation (Higher maximal ventilation)
2. Heart Rate (Lower HR at rest and sub maximal)
3. Gas Exchange at the Lungs (Increase in oxygen diffusion capacity)
4. Stroke Volume (Increase at rest and exercise)
5. Cardiac Output (Maximal cardiac output increased)
6. Blood Volume and Haemoglobin (Volume of blood and haemoglobin increases)
7. Blood Pressure (Lower or maintain healthy pressure)
8. Gas Exchange at the Tissues (Improves ability to extract oxygen due to increase in number of capillaries)
9. Oxygen Consumption (Improved delivery of oxygen to working muscles)
10. Muscle Hypertrophy (Increase in size of muscle fibres)
11. Metabolic Adaptations (Enhance ability to produce ATP according to training)
12. Flexibility (Maintains functional range of motion around a joint)
34
Phases of Activity
Pre-competition
During exercise
Recovery
35
Nutritional Considerations - Balanced Diets
- Contains healthy amount of macronutrients (proteins, CHO and fats, essential minerals, vitamins, water)
- Ensures body meets energy demands, allows tissue growth and repair, provides energy for metabolic function
36
Amount of energy needed depends upon:
- Age
- Sex
- Level of physical activity
- Periods of growth
37
Glycaemic Index
Ranking of carbs based on immediate effect on blood glucose levels (scale of 1-100).
38
High GI
- Break down quickly during digestion causing an immediate effect of blood sugar levels
- Best consumed during and immediately after a event
- During Exercise: rapid absorption and release of energy into bloodstream, topping up glycogen stores and helping with glycogen sparing
- Immediately After: muscles are most responsive to topping up fuel supplies
39
High GI Foods
Pure glucose, honey, white bread, white rice, bananas
40
Moderate GI Foods
Corn, Peas, White Pasta, Sweet Potatoes, Oranges, Oatmeal
41
Low GI Foods
Apples, lentils, kidney beans, peanuts, sausages, navy beans
42
Low GI
- Break down slowly during digestion causing a gradual release in glucose
- Best consumed as a pre-event meal or after event to replenish supplies
- Pre-event meal 1-4 hours prior: slower release of glucose helps keep blood glucose levels topped up prior to the race
- After exercise: assists with repletion of muscle and liver glycogen stores
43
Rebound Hypoglycaemia
Rapid rise in blood sugar levels causing an overshoot in insulin release. Significantly reduces blood sugar levels impairing CNS functioning during exercise
44
The Functions of Proteins
1. Growth of muscle tissue
2. Repair of muscle tissue
3. Production of red blood cells, hormones and antibodies
4. Contribution of ATP production when carbs and fats depleted
45
Fats
- Stored as triglycerides in muscle cells and broken down into free fatty acids
- Major energy source during rest and light to moderate exercise
- Takes a long time to break down fats and are therefore not good for high energy demands
- Trained athletes can break down fats better and use them as a fuel source at higher intensities leading to glycogen sparing
46
Carbohydrates
- Converted to blood glucose leading to rise in insulin levels
- Excess blood glucose converted to glycogen (stored for future use in the muscle and the liver)
47
Fluid Replacement
- Lose water through breathing, sweating, urination
- Color of urine determines hydration levels (Clear = hydrated, dark = dehydrated)
- Drinks with electrolytes replace salts lost in sweat
- Slightly salty water will prevent common urination
48
Fluid Replacement Guidelines
- Drink 1L prior to exercise, 600mL 3-4 hours before, 300-400mL just prior
- Approx 200mL of water every 15 minutes during activity
- Replenish after exercise to pre exercise weight
- For 1L fluid loss, consume 1.5L
49
Benefits of Protein Powders
Provide high-quality protein. Whey based protein powders contain high levels of branched-chain amino acids. These help to build muscle, prevent muscle breakdown and assist in post-exercise recovery. Protein powders containing casein supplies the body with a slow-digesting form of protein, ensuring cells receive a steady supply. Growth and repair of the muscles used during performance are increased, the faster recovery allows the athlete to workout more often at higher intensities. Supplies the body with protein which builds and maintains lean muscle mass, strengthens immune system, repairs damaged cells and tissues, manufactures hormones and can function as an energy source when carbs are low.
50
Protein Powder Info
- Legal
- More protein than necessary will either burn as a fuel source or convert to fat stores
- The possibility of being allergic can cause the digestive tract to react badly
- Benefits sports where muscle mass and strength are required
- Safe unless wrong/dodgy or stupid amounts are consumed
- Only mentally miss protein powders physically you are not addicted
51
Anabolic Steroids Info
- Illegal in sports
- Benefit in strength and power sports (Weightlifting, boxing, wrestling, AFL)
- Safe in small amounts yet still addictive
52
Benefits of Anabolic Steroids
- Increase muscle mass, tissue repair, endurance and fat loss
- Increase size and strength through facilitation of muscle development and improved rate of tissue repair
- Help muscle cells produce more protein and allows the body to produce more ATP
- Enables athletes to train harder more frequently
- Last longer and physically out power other athletes
53
Side Effects of Anabolic Steroids
- Acne
- Liver Damage
- Depression
- Aggression
- Hypertension
- Infertility
- Enlarged Heart
- High Blood Pressure
- Increased Risk of Stroke/Heart Attack
54
Stimulants Info
- Illegal and legal
- Benefits high intensity sports (athletics, ping pong and basketball)
- Legal stimulants (caffeine) are safe
- Illegal stimulants can be harmful and you may easily become addicted
55
Benefits of Stimulants
- Increase alertness, energy, heart rate, arousal levels and excite the nervous system
- Increase in HR allows more blood to be circulated around the body and to muscles enhancing performance
- Enable a faster reaction time
- Thought to create a glycogen sparing effect (through mobilisation of fat as fuel source athlete spares glycogen supplies improving long distance performance)
- Increased time until exhaustion in short distance events
56
Side Effects of Stimulants
- Depression
- Nutritional Deficiencies
- Impotence
- Irregular Heart Rate
- Increased Blood Pressure
- High Body Temp
- Chronic Insomnia
- Excite the CNS, increasing feel-good chemicals in the brain (dopamine) and disrupt normal communication between cells in the brain
57
Periodisation
The planning of training variables in to achieve optimal performance at crucial times. Involves varying volume and intensity of training.
58
Periodisation Benefits
- Helps to avoid staleness, overtraining and burnout
- Promotes higher levels of enthusiasm in the player group
- Ensures proper application of progressive overload in the physical conditioning of players
- Minimises injuries
- Improves psychological, physiological, technical and tactical level of athletes
- Plans for athlete to peak at the correct time
- Plans for rest and recovery
59
4 Phases of the Annual Training Program
1. Preparation
2. Competition
3. Evaluation
4. Transition
60
Macro Cycles
4 annual training phases broken down into smaller blocks
61
Mirco Cycles
Smaller units of time (3-10 days) with several forming a macro cycle.
62
Pre-season/Preparation
- Generally 6-12 weeks
- Training improves aerobic base
- High volumes of training with low intensity (continuous, fartlek, interval, flexibility training)
- Fitness testing used to gather baseline data and compare to players, teams, seasons
- Emphasis on practicing game specific skills and strategies
- Can be personalised on players needs
- Reduced training volume with increased intensity (high intensity interval, weight, plyometrics, agility training)
63
Competition Phase/In Season
- Training focus moves to match specific intensities, duration and tactics (specificity)
- Fitness maintained
- Recovery sessions critical, especially after games
- Constant peaking and tapering are critical to allow players recovery throughout season (forms a training wave)
64
Evaluation Phase
- Involves analysis of strengths and weaknesses of the program
- Questionnaires, checklists, quantitative data can be used
- Coaches determine whether physical and mental skills used were beneficial
65
Transition Phase/Off Season
- Training volume and intensity reduced to allow for physical/psychological recovery
- Aerobic fitness maintained through enjoyable activities
- Monitor nutrition to ensure return to participation close to playing weight
- Opportunity for corrective surgery and rehab
- Specialised programs to correct structural or skill deficiencies
66
Specific Energy System Requirements
- Depends upon type of activity conducted
- By specifically developing the energy systems which fuel the components of fitness for a given sport, athletes are better able to improve performance. In relation to specificity.
67
Peaking
- A temporary training state which allows the athlete to perform at the optimal level
- Peaked players are said to be in the ideal performance state (IPS) or the zone - optimal readiness to perform in psychological, physiological, technical and tactical perspective
- Requires individualised approach helped by the keeping of a journal to replicate
- Should consider emotional, mental and physical characteristics of ideal performance
- May see particular trend helping them to get into the IPS
68
Overtraining
- Occurs when an athlete has been repeatedly stressed by training to the point where rest periods are no longer adequate for recovery to occur
- Training no longer leads to improvement
- They train beyond the body's ability to recover in time
- Imbalance between work and rest
- Signs and symptoms can vary however a common symptom is fatigue
69
Overtraining Causes and Prevention
- Workload too high, lack of variety, insufficient recovery, too many competitions requiring maximal efforts, incorrect application of progressive overload, insufficient recovery methods
- To prevent have a planned training program with rest, look for variation in mood, behaviour and performance, administer psychological tests, educate on signs and symptoms, individualise training programs
70
Injured Athletes
- Modifications to the training program must be made to ensure prevention from further injury
- Athlete must minimise the amount of detraining that occurs (can use cross training to maintain activity and cardiovascular fitness or specialist activities)
71
Injured Athletes TOTAPS
- Talk (Ask what happened)
- Observe (Look at injured area for redness or swellings)
- Touch (Indicate warmth, inflammation and pain)
- Active Movement (Ask to move injured part through full range of motion)
- Passive Movement (If can't move try to move it yourself through range of motion to point of pain)
- Skills Test (Did active and passive movements produce pain? Can the player stand and play? If injury identified remove player from activity)
72
Injured Athletes STOP
- Stop athlete from moving
- Talk and ask questions
- Observe whilst talking to athlete, checking for swelling, deformity, discolouration, can athlete move
- Prevent further injury (TOTAPS)
73
Changes During Taper
- Involves decreasing the volume of training whilst maintaining intensity to allow recovery
- Increase use of recovery techniques
74
Aim of Tapering
- To prepare an athlete to be injury free and fresh
| - Mentally the aim of taper is to help the athlete reach their ideal performance state
75
Tapering
- Monitoring diet to ensure adequate glycogen stores
- Individualise program for needs
- Physically the period should be long enough to allow repair to tissue damaged during training and re-fuelling of energy stores
- Normally after a block of hard training leading into a major comp
- Between 4-28 days marathon = longer taper, sprinter = short taper
76
Recovery
- Physically required to overcome fatigue caused by physical activity, to repair body tissue
- Includes nutritional (body's stores are refuelled) Recovery and physical (regenerating physiological capacities) recovery
- To physically recover cool down, replenish glycogen stores, fluids and electrolytes, rest, hydrotherapy, massage, hyperbaric oxygen therapy, recovery clothing
- Monitor effectiveness using training logs, lab testing, observation and questionnaires
77
Psychological Recovery
- Psychologically needed to allow athlete to enter next activity in optimal mental state
- Psychological recovery is aimed at returning to an optimal mental state
78
Maintenance
- The body cannot be continuously overloaded (must recover)
- Takes place during competition Phase
- During preseason the body is overloaded to develop an aerobic base and increase strength, speed, agility and power
- During the season athletes must maintain fitness levels whilst increasing recovery
- Achieved by reducing volume and increasing intensity
PE Studies
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