diet and nuturiton Flashcards
carbs
two types
simple-found in fruits
quicker to digest
complex-take long time to digest
found in plant based foods
funtion of carbs
main fuel soycre for high intensity/analerobic work and low intensity
only fuel source broken down anaerobically
carbs digested then transferred into glucose
glucose stored in mucles nd liver as glyocgen
fats
saturated-found in savoury foods
too much causes excessive weight gain, limits flexibility and leads to health isses e.g CHD
leads to high cholesterol levels
LDL and HDL
LDL-lead to fatty deposits developing in arteries
HDL-takes cholesterol away and to liver where it is disposed of
trans-found in meat ad dairy products
can lead to high blood cholestrol levels
proteins
energy source for long suration, low intesnity exercise
combination of Amino acids
imporat fro muscel growth and compare
make enzymes and hormones
used by more power athletes
vitamins
D
C
B
vitamins
essential nurtirents
fat soluble viatmins-ADEK
stored in fatty foods e.g dairy foods
waver soulble vitamins-b and c
found in fruits
fibre
slows down time it takes to break down food
slower sustained release of energy
water
transports nutruites, hormones and wast products around body
regulates body temp
water keeps you from overheating
once body loses water, dehydration takes place
what happens as a result of dedydation
muscle fatigues and headaches
increased HR, lower cardaic output
decreased performance/decreased reaction time
MID
objective data
data that is facts and measurable
subjective data
based on opinions, assumptions
validity
when test measures what its actaully set out to do
reliability
whether the tests are consistenct ancd can be repeated acuurately
hint; repetead and reliability start with R
warm up
3 stages
1.cardiovascualr endurance-gently increases HR, increases cardiac output, vascualr shunt more blood sistribution to working msucles
2.stretching
ballistic-jumping movemnts
active-focuses on one joint pushing it beyond its resistance
static-no movement
passive-external force used
PASB
3.movemnt patterns
e.g practing shooting in netball
psychotloical effects of warm up
reduces risk of injury as increases elasticty oof muscle tissue
release of adrenalien increases HR
cool down
some form of light exercise allows oxygen to be flushed through muscles removing and oxiding latic acid
too much alctic acid, performance to deteriornate
priniples of training
Specificity
Progressive
Overload
Reverslibiity
Recovery
FITT principles
frequency
instensity
time
type
macrocycle
bid period with long term perfoamnce goal
3 phases
prep phase-devellopment of fitness skills
comp phase-refines skills and techniques also maintaining skills
tranision phase-rest and recoverry phase.any current injurys can be injury free fro forthecoming season
mecrocycle
4-12 weeksperiod of training
has particualr focus
focusing on one component fitness e.g speed
microcyle
desripiton of one week or few days of thraining that is repeated through length of mesocycle
tapering
reducing volum eof intensity before comp
peaking
plaiin gand orgainsiting training so perfomaer at their peak, both physically and mentally for a compeittion
souble periodisation
where perfomer may need to peak more than once during a season
peridostion
diving year up into blocks
blocks referred to as cycles
continious trianing
devlops aeriobic power
low instenity for long periods without rest intervals
improves take up of oygen
helps imporve stamina
improves cardiovascualer system
adv-can be done in groups
no equipment needed
dis-boring
lose motivation
fartlet training
type of continuous training
pace of run is varied
stresses both aerobic and anaerobic systems
through continous nature follwed by high explosive bursts of movement
ranges from low to high
typical session about 40 mins
beneficial to games players where demands of game consistantly changing
adv-route varied, not as boring
dis-takes time to plan route
increased risk of injury
interval training
improve ananeroibe pwoer
periods of high intenisty work follweed by recovery periods
cicurit training
series of exercises as set stations
have to think about number of stations
number of repitions
lngth of each interals
adv-can be done in gorups
dis-equipemnt costs
weight training
develops muscular strength
involves either free weights or weight machines
in sets or reps
have to figure out there 1 rep max, max amount they can lift in 1 rep
max strength is goal-hgh weigths low reps
muscualr endurance-low weight, high reps
newts laws of inertia
1.law of inertaia
2.law of accelartion
3.law of reaction
linear motion
motion in straight or curved line
all body parts moving in same direction, at same distance, at same speed
newtons first law
law of inertia
inertia-resitsnace object has to chnage its state of motion
if object at rest-remain still
one direction will continue to with same velocity until force exerted upon it
bigger the mass, the larger the inertia of body or object
as more force needed to change its state of motion
newtons second law
law of acceleration
the magintiude (size) and direction of the forces detemerines the magnitude and dircetion of the accelaeration
newtons third law
law of reaction
what happens when two bodys exert forces on one another
for evry action there is an equal and opposite reaction
centre of mass
point of balance
body is irregular so not easy to deterne
line of gravity
line extending vertically downwards from COM
factors affecting stability
HPAM
hi pam
height of the centre of mass-lower down more balance
postion of the line of gravity-should be central over com if not not as balanced
area of support base-more contact points, higher the stability
masss of performer-harder it is to chnage there state of motion (inertia)
levers
EFL THE ELF FEL
bones=lever
fulcrum=joint
efoor=muscle
load=weight of body
1st class lever
fulcrum is inbeween the load(resitance) and
effort
e.g flecion and extention of neck
extension of elbow
2nd class lever
load in betwen fulcurm (joint) and efoort (Muscle)
e.g planatarflexion of elbow
3rd class lever
effort(muscle) is in between fulcrum joint) and load (body weight)
e.g hip knee and elbow flexion
mechanical advanatge
force arm-distance between fulcrum and effort
resistcnar arm-distance between fulcrum and load
machina; advantage=where the force arm is greater then the resitance arm
move large load over short didtance
mechanical disadvanatge-where resitnce arm is greater tehn force arm
cant lift very heavy but can quickly
