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61 Cards in this Set
- Front
- Back
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Active recovery |
A low intensity activity (eg jogging) for 5-10 minutes Muscles contracting and relaxing, "muscular pump" helps the body in removal of metabolic waste, helps circulation. |
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Ergogenic aids |
Anabolic steroids, protein powders, stimulants. Physiological changes brought on by the use of performance enhancers. |
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High Glycemic foods |
Good for when glucose is needed to be absorbed quickly can cause rebound hypoglycemia. Don't take in hours before an event. Take five minutes before (save muscle glycogen) during and post events (replace muscle glycogen). |
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Physiological responses to heat |
increase in peripheral vasodilation increase in sweat rate decrease blood plasma volume decrease blood pressure decrease blood flow to muscles decreased blood flow to skin to maintain cardiac output heart rate increases reaches Max heart rate quicker. |
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Passive Recovery |
lying or sitting down after an exercise bout good during events that have short repeated high intensity efforts like long jump or basketball less oxygen used so oxygen can now be used to replenish the atp-cp energy system less blood flow to the muscles during this time lactic acid removal is slower |
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Negative side effects of steroids |
Increased levels of aggression and hostility infertility acne decreased testicular volume liver dysfunction heart disease and dependence on steroids, development of breasts in men smaller breasts deeper voice facial hair in women |
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Cold effects |
temperature of the skin on hands feet and face to fall loss of sensation on numbness in hands and feet can reduce skills increase shivering causes glycogen to be wasted reduced sensation of first and piloerection hypothermia from low body temperature can cause death |
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Positive aspects of stimulants |
increase arousal inverted u hypothesis improved reaction time improved concentration and decision-making reduce perception of fatigue increased use of free fatty acids for ATP production spares muscle glycogen enhances endurance |
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How to heat acclimatise |
be completed 4-6 weeks prior to competition then 2 times a week leading up to competition start off with light to moderate intensity for 15 to 20 minutes build up to 45 to 60 minutes increasing intensity of 4/8 to 9 days don't exceed 14 days due to tiredness overtraining if not use artificial heat source climate Chambers exercise installers middle of the day or sweat clothing and lots of clothes |
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Stimulants |
Caffeine is legal Amphetamines Cold remedies often contain stimulants Cocaine, methamphetamine Aids in increasing alertness eg stimulating the central nervous system |
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Prefered mechanism for heat loss |
3 Factors 1) Environment: ambient temp, forced convection (wind), temperature radiating surfaces, relative humidity 2) age 3) physiological state: rate of heat production, how much work the athlete is performing |
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Recovery goals |
To replenish creatine phosphate during game Limit swelling immediately after game - reduce blood flow to muscles Removal of waste products - increased venous return, oxygen breakdown of lactic acid Help repair and growth of muscles - increase blood flow to muscles in days after |
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Power athlete's diet |
Higher protein intake to aid muscle repair and hypertrophy Total energy intake depends on goal |
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Radiation |
Transfer of heat by electromagnetic waves Can be bear gain or heat loss |
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Peaking |
The achievement of optimal performance of the appropriate time in the training plan. Optimal performance is when strategies, mental and physical skills peak together - Athlete is injury free - In peak physical condition - Mentally and technically prepared |
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Returning to sea level after altitude |
Chronic adaptations will wear off after 2-3 weeks Haemoglobin and haematocrit levels go back to normal |
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Competition phase |
Pre comp: - Approach peak condition - early season events for experience - highly specialised training Comp: - ready to perform at peak - emphasis on recovery - training for maintenance - full development of all physical capacities and technical components required for optimal performance |
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Protein powders negatives |
High intake causes body odour Higher water intake required to assist with high acid in blood Kidneys are under greater duress dealing with higher levels of amino acids Increased risk of kidney function Increase risked of colonic cancers Increased risk of osteoporosis |
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Acclimatisation to heat |
Heat acclimatisation is when heat tolerance is improved by repeated exposure to hot environments. Hydration is required for optimal acclimatisation Training in hot climates gives athletes a thermoregulatory advantage over athletes who train in cool climates |
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Chronic adaptations to altitude |
Increase in haematocrit Increase in EPO, secreted by the kidney to act on red bone marrow to increase RBC Occurs within 2-3 hours Increase in number of mitochondria, aerobic enzymes, capillaries, myoglobin (carries oxygen within cells) These changes take months to occur Increase in 2,3-DPG which assists with O² unload at the tissue level |
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Steroids |
Steroids simulate the male sex hormone testosterone Helps with muscle development, assisting performance in strength and power events. Improves the rate of tissue repair meaning athletes can train harder and longer with less recovery required |
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Fluid replacement |
Replace 150% of lost fluids |
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Recovery types |
Active recovery Passive Recovery Massage Thermal regulation Ice baths Cold water immersion Compression garments |
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Cold water immersion |
Full body (not hear) immersion into cool water such as an ice bath Reduces swelling caused by soft tissue damage. Good for high collision sports |
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Hydrotherapy |
Pool or beach sessions usually used as a next-day recovery session due to the reduced stress of weight bearing on joints Helps active stretching Waves have a massaging effect |
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Convection, air flow |
If air flow is slow, then the air next to the skin acts as a zone of insulation and heat loss is minimal If air flow is fast, then heat loss increases as the zone of insulation is continually replaced |
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Methods to combat the cold |
Clothing in layers that can be taken off in stages. Hat and gloves if necessary Use of fat or wetsuit while swimming Keep active during breaks Stay hydrated Acclimatisation (only slightly useful) |
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Contrast hydrotherapy |
Vasoconstriction occurs in cold water Vasodilation occurs in hot water By alternating source every five minutes, blood is shunted around via this "muscular pump" Helps to speed up removal of waste products |
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Long term negative side effects caused by steroids |
Decreased testicular volume Increased risk of heart disease Possibility of death Liver disease/dysfunction/cancer Increased risk of stroke Increased aggression Kidney disease Baldness Stunted growth Development of breasts High cholesterol levels |
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Massage |
Relaxes muscles and stimulates increased blood flow to muscles Increased oxygen delivery to muscles Helps repair and removal of waste products Reduces muscle tightness, improves flexibility Breaks down scar tissue Relieves swelling |
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Strategies for exercising in heat |
Hyper-hydrate pre exercise Avoid caffeine drinks Loose fitting, light clothing Pre-school core body temp Ice-towel/vest/bath Acclimatisation |
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Protein powders physiological changes |
Enhance recovery rate of damaged muscles Train harder the next session Increased size of muscle (hypertrophy) allows muscle to contract with greater strength, more powerful contraction High protein diets will assist in weight control Decreases muscle breakdown |
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Maintenance |
Fitness levels need to be maintained throughout the competition season Cycle volume loads (less than pre-season) Keep intensity high Progressive overload no longer used More rest |
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Negative aspects of stimulants |
Feeling anxious Over-arousal (inverted u hypothesis) Muscle twitching and tremors (not good for accuracy like archery) Increased heart rate Increased blood pressure Increased body temperature, bad for hot Caffeine is a diuretic |
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Periodisation |
Training program is organised into different periods/blocks Each have a specific aim of purpose used to ensure peak performance in competition Training varies in intensity and focused upon in cycles |
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Short term negative side effects caused by steroids |
Reduced sperm count/infertility Acne High blood pressure Difficulty urinating Enlarged prostate |
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Principles of training programs |
Tapering Peaking Recovery Progressive overload Periodisation Specificity |
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When to taper |
Endurance athletes taper over two weeks. Stepped taper (slow decrease in volume) Strength/power athlete's: Taper by reducing volume 4-7 days before an event |
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Exercising in the cold causes |
Piloerection Peripheral vasoconstriction |
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Compression garments |
Promotes blood lactate removal and enhances recovery during periods following strenuous exercise May reduce symptoms associated with delayed onset muscle soreness |
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Determining dehydration methods |
Easiest method is to look at urine colour |
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Rate of sweating |
Is dependent on: Gender (male more) Number of sweat glands Body surface area How fit you are Excessive sweating leads to loss of body fluids Drop in fluids leads to increase of core body temperature >2% body mass leads to compromise in performance and thermoregulation |
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More recovery goals |
Replenish muscle glycogen stores To maximise the ability to train at the next session Replenish fluid levels Provide protein to enable muscle growth and repair Minimise DOMS Maintenance of flexibility |
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Macro-cycle |
A large period of time within the training plan in which there is a specific focus/goal Smallest macrocycle ~3 months for a year long training plan Preparatory, competition, transition phases are the macrocycles |
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Methods of altitude acclimatisation |
1) live high, train low 2) live low, train high 3) live high, train high |
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Body core temp |
~37°C If core body temp déviantes too far from average then performance is secretly impaired and the results can be life-threatening |
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Food consumption times |
Lead up: low GI for long-lasting energy during sport During/5mins prior: high GI for quick release of energy Immediately after: high GI to assist in recovery/replenishing glycogen stores |
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Heat illnesses |
Cramps from dehydration Exhaustion |
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Shivering |
Is caused by exercise in the cold Increases metabolic process, with a byproduct of heat Muscular oscillation elevates heat production |
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Preparatory phase |
Pre-season - General prep phase Mostly physical preparation Increasing fitness levels Working on cardiovascular fitness High volume, low intensity Not many skill drills - Specific prep phase Starting to incorporate skills Start to increase intensity |
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Microcycle |
Smaller periods of time within the training plan (typically a week) which combine to contribute towards the goal of macrocycles A training unit which represents itself |
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Strategies and goals of injured athletes |
1) limit the amount of detraining - do what exercise you can on whatever body parts you can 2) rehabilitation and strengthen injury - flexibility and stretches 3) injured athletes should be included as much as possible in team activities 4) work on weaknesses of body parts not affected by injury |
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Transition phase |
Maintain fitness levels try to minimise detraining High volume, low intensity Try a different sport, have break from main sport, cross-training Physical and psychological recovery |
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Tapering |
Often used in a peaking plan where: Training volume is reduced Intensity is maintained Rest is prioritised This aids in athletes being able to leak on competition day |
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Low GI foods |
Provide a sustained release of carbohydrates Eat in the hours leading up to a competition |
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Overtraining |
Caused by training load being too high and not enough time allocated for recovery. Exceeds the body's ability to recovery |
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Endurance athlete's diet |
Higher carbohydrates intake to use and top up muscle glycogen Higher total energy intake Higher protein intake to aid in muscle repair |
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Balanced diet |
An appropriate amount of carbs, protein, fats and total energy intake to meet the needs of the volume and type of training and events 60% carbs 30% fats 10% proteins |
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Stretching |
As part of cooldown to help flexibility and prevent delayed onset of muscle soreness |
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Overtraining prevention |
Ensure gradual load increase in training loads (10%, progressive overload) Have high priority on rest and recovery Make sure hard sessions are balanced with light sessions Add variety to training Careful monitoring of physical and mental state Encourage athletes to eat and sleep well Have a well-designed, individualised training program |
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Glycemic index |
Measures the speed at which glucose is released into the bloodstream after eating carbs Low GI <55 High GI >55 |
