ex phys Flashcards
what does proteins do
help in muscle growth and repair
- contributes ti atp production wehn carbs and fat stores are depleted
what are fats and lipids
fats are stored as triglycerides in muscle cells and broken down into free fatty acids and are the major energy source during light to moderate exercise.
- trained athletes can easiely break these down
where are carbs stored
carbs are stored as glycogen in the muscle and liver to be used
what is the glycemic index
a ranking of carbs based on their intermediate effect on blood glucose levels
list some examples of low GI foods
low gi foods break down foods slowly during digestion releasing sugars slowly into blood stream. cosumed before 1-4hrs prior. after up to 4-6hrs after exercise to replenish glycogen stores inn liver and muscles. examples are apples, lentils, banana, whole grain foods
list examples of moderate GI foods
corn, organges, sweet potato, oatmeal
list examples of high gi foods and what they do
they break down quickly during digestion increasing blood sugar levels. best consumed during for rapid absortption helps top up stores, and immediately after to top up immediately
honey, white bread
before race nutrition should include
carb loading maximise athlete muscle glycogen stores prior to race
low gi used to carb load
immediatley before to top up blood glucose
hydrating before 200-600ml of water
what is hypoglycemia
a rapid rise in blood sugar levels causing an overshoot in insulin release. consuming a high gi snack before an event beyond 60mins can cause this
during exercise foods
- condume carbohydrates i high gi foods
- ingest electrolytes to decrese cramps/dehyrdation
- maintain hydration consuming 500-1000ml per hr
- take carbohydration to meet refueling requirements lost in sweat (gels)
after the race nutrition
consume carbs immediately after
- high gi foods
- low gi consumer 4-6 hrs after
- replace lost fluids with electrolytes and water
- proteins to aid repair and growth of muscle tissue
what is carbo loading
aimed at delaynig the depletion of glycogen stores. with consuming increase CHO amounts to store them in the liver and muscle
list 3 drugs used in sports and their negitive physiological effects
protein powders increase muscle hypertrophy and recover
- kidney alfunctions, weight gain
anabolic steroids illegal benefits increase muscle size and gretaer power and strength
- infertility, increased heart rate, liver disease
stimulants- increasing alertness through activation of nervous system
- increased hr, dehydration, impared heat regulation
give examples of sports that require anabolic steroids
anabolic steroids increase muscle hypertrophy leading ot greater strength and power often sports that main energy source is atp.
golf, sprinter, shotput, weightlifter and other explosive sports
AFL is a team sport where players rely ehavily on all energy systems and fitness componets
- define periodisation and explain each key focus of the pre-season, inseason and offseason phases for a periodised afl training programme
Periodisation is the breaking up of a training program into blocks of time with specific goals that link to recovery for athletes to peak at competition.
PRE SEASON
Objective of this phase of training is to provide a suitable fitness and skill base to prepare the player for competition
Pre-season should be designed to focus on improving aerobic conditioning with a high priority place on endurance training in micro cycles
INSEASON
Emphasis is on maintaining fitness and skill levels developed during the pre-season, and further developing and refining strategies, tactics and game plans
Constant peaking & tapering are critical in allowing players sufficient recovery during the season.
A mini-taper leading into match days, with short and sharp sessions at the end of the week (decreased volume and increased intensity)
OFF SEAOSN
Off-season is the phase of training designed to provide the athlete with both a physiological and psychological rest from the rigors of competition and training
Players should remain reasonably active through involvement in a range of recreational and low-intensity training activities such as cross training
If players have been injured during in-season, off-season is the time to focus on their rehabilitation and focus on how they can prevent the injury reoccurring in the next in-season.
