1
Q
When would you have protein Protein
A
Post exercise e.g meat, fish, poultry, eggs
2
Q
Protein performance/actions
A
- Growth of muscle tissues
- Red blood cell, hormones + antibiotic production
- Repair of muscle tissue
- Contribution to ATP production when fats + carbohydrate stores are depleted → starvation
3
Q
Fats/Lipids
A
Fats are stored as triglycerides in muscle cells and broken down into fatty acid
major energy source during rest (60%)
light-moderate exercise with little input during intense exercise
4
Q
What happens when you ingest CHO
A
- First converted to blood glucose leading to a rise in insulin levels
- Excess blood glucose converted to Glycogen
o Glycogen is stored for future use in the muscle and the liver
o 80kg person stores approx 400g in muscle and 100g in liver
5
Q
Glycemic index
A
- Ranking of carbohydrates based on their immediate effect on blood glucose (blood sugar) levels.
- Measured on a scale of 1-100
6
Q
High GI Foods
A
- Break down quickly during digestion – therefore have immediate effect on increasing blood sugar levels.
- Best consumed during and immediately after the event
e.g white bread, bananas, white rice, honey
7
Q
What does High GI foods during excercise do?
A
Rapid absorption and release of energy into bloodstream provides opportunity to top up glycogen stores, helping with glycogen sparing
8
Q
High GI foods Immediately after
A
Immediately after exercise muscles are most responsive to topping up fuel supplies, therefore high GI foods best served here.
9
Q
When is low GI served and how is it processed?
A
- Break down slowly during digestion – releasing glucose gradually into the blood stream
- Best consumed as part of the pre-event meal and after the event to replenish supplies
10
Q
Low GI foods Pre event
A
1-4 hours prior
Slower release of glucose into bloodstream helps keeps blood glucose levels topped up prior to race.
11
Q
Purpose of Low Gi foods after exercise
A
Assists with repletion of muscle and liver glycogen stores in the 24hrs post exercise.
12
Q
Prior to competition
A
Pre performance meal of low GI food/carbohydrate should be eaten 2-4 ours before race
hydrated 200-600ml before race
carbo loading used in conjunction with tapering
immediately before athlete consumes high GI food to top up glucose
13
Q
Pre event snack good or bad?
A
- 30-60 mins prior NO!!! – see below
- Immediately before YES!!
14
Q
rebound hypoglycaemia
A
rapid rise in blood sugar levels causing an overshoot in insulin release. This significantly reduces blood sugar levels which impairs CNS functioning during exercise causing a negative effect on performance! - caused by eating 30-60min before event
15
Q
During Exercise
A
Glycogen stores depleted and need to be replenished
Athletes need to maintain hydration by consuming 500-1000ml per hour
Ingest electrolytes to decrease cramps/dehydration
Carbohydrates should be high GI
16
Q
Post Exercise
A
Athlete must consume carbohydrate immediately after the event or be within 30 mins of completion
Low GI meal should be consumed 4-6 hours after event to further replenish glycogen stores
Ingest electrolytes to replace essential minerals and assist recovery
Athletes replace lost fluid
17
Q
Carbo loading
A
- Carbohydrate loading aims at delaying the depletion of glycogen stores. It occurs when the athlete increases the amount of CHO consumed prior to competition with the aim being to store extra glycogen in the liver and muscles
- 3 DAY METHOD- 7-8grams per kg bodyweight of carbs for 3 days
- 1 DAY METHOD- 8-10grams per kg bodyweight of carbs the day before competition
18
Q
Why take stimulants
A
- An athlete can seek to gain advantage over opponents by manipulating or supplementing their diet to;
o Enhance training adaptations
o Improve performance
o Improve recovery
19
Q
Protein powder benefits
A
- Increase the performer’s muscle size (muscle hypertrophy) and strength through the increased intake of protein which aids in muscle repair and development.
- Protein powders decrease muscle catabolism using protein as a fuel source
- Protein powders improve the rate of recovery from training sessions
- Increase muscle mass only occurs if the athlete is doing a resistance training program.
20
Q
Protein powder adverse effects
A
- Increase risk of osteoporosis
- Increase risk of colon cancers
- impairs kidney function
- liver damage
- weight gain
21
Q
Anabolic steroids Illegal benefits
A
Increase the performer’s muscle hypertrophy (muscle size) leading to greater strength and power, especially in ATP/PC energy system sporting events, such as 100m sprint.
22
Q
Anabolic steroids - Physiological benefits
A
- Increased muscle bulk, increased power and strength
- Improved recovery rates, allowing athletes to train harder for longer in training session which leads to greater physiological adaptions
- Improved rate of tissue repair
23
Q
Anabolic steroids adverse effects
A
Short term - Acne, Reduced Sperm count, High Blood Pressure (Hypertension)
Long term - Increased risk of Heart Disease, Kidney Disease, Liver Disease, Baldness, Acne
24
Q
Stimulants (Caffeine)
A
Caffeine acts as an analgesic reducing the perception of effort and therefore increasing the time to exhaustion in short distance events.
Stimulants such as caffeine increase awareness, alertness and increase aerobic performance e.g team sports like AFL football.
25
Stimulants (caffeine) physiological benefits
stimulates the body by raising Heart Rate, increases alertness through activation of the Central Nervous System, masks tiredness and perceived effort. Increase metabolism
26
Stimulants (caffeine) adverse effects
Increased heart rate (blood pressure) creates increased muscular tremors, over-arousal, interferes with sleep and recovery, diuretic, dehydration, impaired heat regulation
27
How does the body regulate core temperature
* Radiation–transfer of heat by electromagnetic waves
* Conduction–transfer of heat through direct contact
* Convection–transfer of heat by the motion of moving substances (typically air or water)
* Evaporation–transfer of heat resulting from the evaporation of water (sweat) on the skin surface
28
Physiological changes due to heat
1. Increase in core body temperature
2. Increase in heart rate due to reduced blood volume/stroke volume
3. Increased cardiac output due to body needs to increase the blood supply to the muscles and skin
6. Increase in blood pressure- due to increased blood viscosity
7. Increased peripheral blood flow due to blood being redirected to the skin- dissipate heat through convection
8. Vasodilation of blood- due to blood being diverted to skin through convection
10. Increase blood viscosity
29
Exercise in heat pre-event strategies
* Adequate hydration is crucial prior to exercise in the heat.
* The amount of water intake required to achieve adequate hydration will vary considerably between individuals.
* Hyperhydration is the consumption of excess fluid in preparation for loss of fluid in upcoming exercise.
30
Exercise in heat - during strategies
* Drinking during exercise (400–800 mL per hour) will decrease the risk of dehydration.
* For short duration events, aim to drink 100–200 mL per 15 minutes.
* Drinking plain water is adequate for exercise < 1 hour in duration.
* For exercise > 1 hour, combining carbohydrate with fluid is beneficial.
* Electrolytes increase the desire to drink and fluid absorption in the gastrointestinal tract.
* Consuming the recommended amount of fluid during exercise may still not equate to the amount of fluid lost from sweat during exercise in hot conditions.
31
Exercise in heat other strategies
Wear thin, light coloured cotton clothing.
The less clothing the better to allow increased skin exposure for evaporative cooling)
Pre- Cooling Strategies
Lower the core body temp prior to exercise- Ingesting slushies, wearing ice vests
Cooling Strategies during event
This lowers the core body temperature allowing for the athlete to continue playing for longer
Wearing ice vests, sitting in the shade
32
What is Heat Acclimatisation
The ability to tolerate heat can be enhanced through heat acclimatisation.
Heat acclimatisation involves a period of exercise training (typically 5–10 days) in a similar environment to that which is expected for competition.
This results in earlier onset of sweating-greater rate of sweating increased plasma volume.
33
Heat Acclimatisation session
* The first sessions of heat acclimatisation should last for 15-20 minutes and be combined with light to moderate activity.
* It should increase to 45-60min daily for approx. 8-9 days with an increase in exercise intensity & duration.
* Athletes who are unable to use natural acclimatisation should use;
Artificial heat sources, Climate chambers, Saunas, Sweat clothing
* Should be completed 4-6weeks prior to competition and then 2 x per week leading up to competition to maintain benefits.
34
Physiological changes due to heat
1. Increase in core body temperature
2. Increase in heart rate due to reduced blood volume/stroke volume
3. Increased cardiac output due to body needs to increase the blood supply to the muscles and skin
4. OR decrease cardiac output due to stroke volume decrease- body cant keep up with demand for blood
5. Decrease stroke volume due to reduction in blood volume through loss of sweat
6. Increase in blood pressure- due to increased blood viscosity
7. Increased peripheral blood flow due to blood being redirected to the skin- dissipate heat through convection
8. Vasodilation of blood- due to blood being diverted to skin through convection
9. Decrease blood/plasma volume
10. Increase blood viscosity
35
Chronic (long term) adaptations of successful heat acclimatisation
* Increased sweat rate- optimises evaporative cooling
* Early onset of sweating (lower sweat threshold)- delays subsequent rise in body temperature
* Effective distribution of sweat (i.e. more on limbs and periphery, not trunk) which enhances surface area for evaporative cooling
* More dilute sweat (less Na, Cl lost) preserves essential electrolytes
* Decrease core temperature- means that you are further away from limiting temperature
* Increase plasma volume- increases cardiac output, which minimises the implications of competition for blood flow. Allows more effective evaporative cooling and oxygen delivery to the muscles
* Lower vasodilation thresholds- increase skin blood flow address heat loss mechanisms earlier, delaying subsequent rise in temperature
36
Exercise at altitude
The air is thinner at altitude due to lower barometric pressure.
With ‘thinner’ air, there is less absolute oxygen available resulting in hypoxia (lack of adequate oxygen).
37
Acute physiological adaptations in altitude
* Decrease of O2 in blood (hypoxemia)
* Increase in respiratory rate (breathing/ventilation)
* Increase tidal volume
* Increased heart rate
* Giddiness / nausea / headache / sleepiness / altitude sickness
* Increase in blood pressure
* Decrease stroke / plasma volume
* Decrease VO2 max
38
Chronic physiological adaptations in altitude
* Increased capillarisation – increased ability to supply oxygen, increased blood to the muscles
* Increased haemoglobin volume and concentration – increases amount of oxygen carried by the blood
* Increased red blood cell/erythrocyte volume/hematocrit – more red blood cells to carry oxygen
* Increased blood viscosity – more nutrients and oxygen in the body’s blood
* Increased aerobic enzymes – improves body’s use of oxygen to produce energy/ATP faster
* Increased mitochondria – allows higher intensity aerobic respiration
* Increased myoglobin – allows more oxygen to be stored in muscles
39
Altitude training strategies
Live High / Train Low Strategy
* Live (sleep) at altitude or in altitude hypoxia tents to simulate 2000m altitude environment but then return to sea level for training sessions.
* This allows the athlete to obtain long term advantages such as increased red blood cells and haemoglobin, enhancing aerobic endurance through greater oxygen carrying capacity.
* Athletes cannot train at altitude for long periods as benefits do not allow for same intensity of training as at sea level. Long term training at high altitude leads to impaired Vo2 max and reduced aerobic performance.
By training at low altitude (sea level) allows for high quality training sessions to be completed at maximal intensity, simulating completion/ game intensity.
* Other strategies Live low / Train high and Live low / train low not as effective
40
Exercise in cold
Acclimatisation recommended 7-10 days prior to competition. Mainly allows the chance for experimentation clothing/ warm up as it is easier to exercise and adapt to cold weather. Psychological adaptation to the cold climate.
Important to wear right clothing to allow evaporation
41
What is periodisation?
A method of organising the training year into phases where each phase has its specific aims for the development of the athlete - The annual training programme can be broken down into 4 phases – preparation, competition, evaluation and transition. These 4 phases are then broken down into MACROCYCLES
42
Microcycle
is a smaller unit of time normally between 3 – 10 days long.
43
Phase 1 - preparation
1. General- Base level of fitness, concentrating on Aerobic training. Examples- Fartlek and Continuous Training.
2. Specific- Strong emphasis on development of cardiorespiratory endurance. Intensity increased with an increased focus on skill development.
Overload training will be used to condition the body.
44
Phase 2 - Competition
* Goal of training is to reach peak condition
* Training Volume DECREASED. Training intensity INCREASED
* Focus on quality not quantity
* During this phase, the amount of work completed in training is simply enough for the maintenance of fitness levels rather than continued overload to try and stimulate further improvement.
* Peak performance will be achieved in this Phase
45
Phase 3 - Transition
Period of time following major competitive season.
Maintenance of cardio respiratory fitness- avoiding detraining
Recovery from the demands of the competition
Corrective Surgery
46
Phase 4 - Evaluation
Improve diagnosed weaknesses- which come from the evaluation of performance
47
Annual plan purpose
The purpose of the annual plan is to ensure optimal performance occurs at the right time! This is achieved through the application of a taper prior to competition and the monitoring of fatigue and recovery to prevent overtraining
48
injury prevention
• Warm up and cool down
• Pre season training programs
• Skill development and training preparation
49
Recovery
* Massage
* Compression garments
* Cold water immersion
* Warm water immersion
* Contrast water therapy
* Stretching
* Hyperbaric oxygen therapy
50
What is tapering
A reduction in training load to eliminate residual fatigue, maximise energy stores and decrease physiological stress in a bid to optimise performance.
The length of taper will vary depending on the individual. But it is dependent on the sport- e.g. Marathon (2 weeks) vs 400m sprint race (4-7 days)
51
What is peaking
Is the result of a quality program and an appropriate taper to achieve optimal performance. Players who compete for 20 weeks in a row would NOT be able to taper and peak each week.
52
Overtraining
results in an inability to perform or train at their previous level.
It is important to FIND the right balance between maximising the body’s adaptation and avoiding injury and overtraining.
53
Overtraining chronic effects
* Persistent poor results
* Prolonged recovery from training sessions
* General fatigue or loss of motivation
* Overuse injuries
PE Studies Unit 3/4
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