Specialised training 2

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  • specialised training 2.
    • respiratory exchange ratio RER.
      • ratio of carbon dioxide released compared to oxygen used by the body
      • Estimates use of fats and carbs used in exercise
      • tells which energy system is used.
      • RER close to 1 performer using carbohydrates/close to 0.7 using fats
    • lactate sampling.
      • taking blood samples to measure amount of lactic acid.
      • ensures training is at correct intensity levels.
      • provides accurate data.
      • measures OBLA.
        • at 4 mmol
    • glycogen loading.
      • increase glycogen stores / super compensation.
      • delays fatigue.
      • (method 1) reduce glycogen levels.
        • by increased endurance training.
          • following three days of low carb diet.
          • and tapering.
        • few days before comp, high carb diet.
        • trained athletes can rest for several days before eating high carb.
        • increased water consumption helps best.
      • (Method 2) day before comp, 3 min high intensity exercise.
        • carb window opens
        • immediately within 20 mins, intake high carb diet.
    • plyometrics.
      • type of power training.
      • stretch reflex stops over stretching, is detected by muscle spindle.
      • innitial rapid eccentric movement.
        • followed by powerful concentric contraction.
      • When quick stretch detected - stretch reflex to prevent overstretching. This action increases activity in eccentric muscle - results in potential powerful concentric contraction.
      • three phases.
        • (1)    Eccentric pre-stretch, elastic energy stored
        • (2)  Amortization phase, change over from stretching to contracting
        • (3)  Concentric contraction, powerful overloading


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