Short Term Physiological Preparation

Warm up

an essential principle of training which prepares the body for exercise. Involves: Pulse raiser, Stretching, Skill-related and Sport-related

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Physical Benefits

Increase in muscle temp, blood flow, heart rate, breathing rate, adrenaline, faster nerve impulses, reduced risk of injury

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Psychological Benefits

Skill rehearsal, increases coordination, arousal, focus, concentration, self-confidence

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Gross Motor Activity

(Pulse Raiser) involves all major muscle groups initiating blood flow e.g. light jogging

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Stretching

lenghty stretching to increase muscle elasticity and reduce risk of tearing muscle or ligament

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Static Stretching

extending muscles to the point of resistance, whilst stationary, either active or passive (easy, done by anyone, less likely to injure)

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Dynamic Stretching

extending muscles to the point of resistance in a contolled motion (more effective than static, less than PNF)

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Ballistic Stretching

extending muscles past your natural range of movement in bouncy swinging movements (greatly increases ROM, may cause injury)

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PNF Stretching

Proprioceptive Muscular Facilitation - using a parnter toextend muscles through periods of relaxing and tensing muscles (most effective)

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Skill-related warm up

works the neuromuscular mechanisms for the activity ahead e.g. serves in tennis, turns in swimming

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Sport-related warm up

practicing sport-specific skills as the performer may experience in the game e.g. tennis serves against opponent, length swimming and turns

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Intensity of a warm up

depends upon the demands of the activity, a warm up is expected to meet the intensity of the game

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Duration of a warm up

depends on the demands of the activity, warm up until you reach the same level as expected in the game

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ATP

Adenosine triphosphate - the energy currancy linked to intense exercise last around 2 minutes, re-synthesise in the muscles ATP= ADP+Pi

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ATP-PC system

PC+ADP = ATP+C - a coupled reaction catalysed by Creatine Kinase, supplies energy for 3-10 seconds before PC depletion (anaerobic reaction)

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Lactic system

break down of glucose to pyruvic acid, by enzymes (GPP and PFK),which is converted to Lactic acid by enzyme (LDH), causes O2 debt and cramp, activity between 30-60 seconds (anaerobic reaction)

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Aerobic system

Glucose + 36ADP + 36Pi + 6O2 = 36ATP + 6CO2 + 6H2O, involves glycolysis (same as LS = 2ATP), Krebs Cylce (PA+acetly CoA+oxaloacetic acid = citric acid, producing H+,CO2 and 2ATP), Electron Transfer Chain (H+ travel across carriers = 32ATP

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Contributions of ATP

all 3 systems contribute ATP for sport, your level of fitness and avalibility of O2 or food fuels also impact ATP production, original ATP store becomes delpeted in 2 seconds

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3 food groups that provide energy

Carbohydrates (stored as Glycogen, broken down to glucose), Fats (long term activity, produce ATP at rest) and Proteins (only produce ATP in absence of Carbs)

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Diet Manipulation

changing individuals diet to supply adequete fuel stores for exercise and replace them after

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Balanced Diet

50-60% carb, 25-35% fats, 10-15% protein (as well as vitamins, minerals, fibre, water)

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Pre-competion Nutrition

fluid for hydration, light complex carbs (e.g. pasta, wholemeal bread) 3 hours before, fruit, glucose

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During competition Nutrition

small + frequent amounts of carbs (drinks,gels, tablets, bananas), drink water

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Post-competition Nutrition

Hypertonic drinks immediately after, high carb meal (within 15 minutes)

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Protein

10-15% for growth and repair, recommended 1.2-1.4g perKG body, increasing percentage causes extra bulk

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Carbohydrate

50-60% main energy source, excess (carbo-loading) aims to raise muscle glycogen stores above their normal capacity prior to competition

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Carbo-Loading

to maximise glycogen store before competition, by a depletion phase (high intensity-low carb intake) 5/6 days before, immediately followed by 'loading phase' (low intensity-high carb intake) estimated to improve performance by 2-3%

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Advantages of Carbo-Loading

increases aerobic capacity, delays fatigue, increases muscle glycogen stores, improves performance by 2-3%

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Disadvantages of Carbo-Loading

Water retetion increase causing bloating, increase in weight, may cause depression in depletion phase, not suitable for sports less than 15-20 minutes

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Importance of Water

helps cells grow, maintains water levels,helps kidneys flush toxins, transport nutrients, blood viscosity, thermoregulation

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Hydration

a state of optimum water balance, as little as 2% decline can impact performance, drinking water every 10 minutes whilst exercising prevents dehydration

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Electrolytes

salts and minerals found in the blood that can conduct electrical impluses in the body, e.g. sodium, calcium

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Dehydration

when the body is losing more fluid than it is taking in

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Symptoms of dehydration

thirst, dry mouth, fatigue, dizziness, faint, dark urine, increase HR and body temp

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Effects of dehydration on performance

slows O2 delivery to muscles, muscle cramps, less focus/concentration, reduced coordination and reactions

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Overcoming dehydration

rest, drink water/fluids, stay in shade, buy over-counter drugs (isotonic drinks), go to hospital in severe cases

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3 Types of sport drinks

Isotonic (same sugar content as blood), Hypotonic (low carb, low osmotic pressure), Hypertonic (high carb, high osmotic pressure)

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Arguements agains sport drinks

there is no difference between runners who drink water and runners who drink sport drinks, world records are broken using only water, water is accessible/cheaper in shops, carbs in drinks only help endurance athletes

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Creatine

protein made of amino acids, stored in the liver and kidneys, found in muscles as PC (phosphocreatine), acts as energy score to resynthesise ATP

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Creatine-Loading

aims to gain muscle mass and maximise PC stores through a diet high in protein (fish and red meat)

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Advantages of Creatine-Loading

improve anaerobic/power athletes, increase muscle mass, aids recovery, legal method

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Disadvantages of Creatine-Loading

can put strain on the liver/kidneys, only benefits some sports, lack of scientific supporting evidence, can cause dehydration and muscle swelling

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Factors to take into account when planning Hydration

duration of activity, type of sport (intensity), sweat rate, environment (temperatrue,wind, humidity), how acclimatised athlete is, type of drink, timing of drinking

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Factors to consider when planning Diet

Environment (temp, humity), injury (more protein for muscle repair), timing of diet (pre or post), meet the fuel requirements for the intensity/duration/type of sport, ensuring stores are full before, topped up during and replenished after exercise

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Diet for Endurance Athlete

Carbohydrates (65-75%), Protein(15-20%), Fats(30%)

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Diet for Power Athlete

Carbohydrates (50-70%), Protein(15-20%), Fats(30%)

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Acclimatisation

the process by which athletes prepare by becoming used to different environments (temp, altitude) = 10-18 days before the event

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Altitude Training

change sto effect the partial pressure in order to increase the amount of EPO released in order to increase RBC so the body can deliever more O2 = living and/or training in reduced oxygen air

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Types of Altitude techniques

LHTH= live high-train high, maximum exposure improves performacne at high altitudes. LLTH= live low-train high, lose fitness as work less -limited O2. LHTL= live high-train low (12 hours a day at sealevel, 3 week min to improve aerobic)

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Advantages of Altitude training

increase haemagobin concentration (and affinity), increase RBC - decrease blood plasma, increasee myoglobin, increase mitochondia for respiration, train longer without fatigue

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Disadvantages of Altitude Training

cost, altitude sickness, dehydration, eventually adapt back, nausea, negative impact on immune system can be replicated by hypotoxic tents or masks

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Get Revising

Short Term Physiological Preparation

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