exercise physiology Flashcards
1
Q
What GI food should you have before a race and why?
A
should have a low GI meal prior
- it is digested and absorbed more slowly, resulting in a gradual release of glucose into the blood throughout the duration of the race
Pre event meal (1-4hrs prior): slower release keeps blood glucose levels topped up prior to race
2
Q
what GI food should be consumed during the race and why?
A
High GI foods
They are digested and absorbed quickly
-results in a rapid release of glucose into the blood to replenish glycogen stores that have been used during the race
- help with glycogen sparing
3
Q
what GI foods should be consumed after the competition and why?
A
High GI foods
they are absorbed quickly
- result in a rapid release of glucose into the blood to replenish glycogen stores that are used during race
- muscles are most responsive
- athletes should consume protein to enhance muscle recovery
- low GI foods eaten as a main meal after event to replenish glycogen
> assists with repletion of muscle and liver glycogen stores in the 24hrs post exercise
4
Q
What is a balanced diet?
A
a diet that contains a healthy amount of macronutrients- proteins, CHO and fats as well as essential minerals, vitamins and water
5
Q
Consuming the correct nutrients ensures the body…
A
- meets energy demands
- allows tissue growth and repair
- provides energy for metabolic function
6
Q
what affects the amount of energy consumed each day?
A
- age of the individual
- sex of the individual
- level of physical activity
- periods of growth
7
Q
what are the functions of protein?
A
- growth of muscle tissue
- repair of muscle tissue
- production of rbc, hormones + antibodies
- contribution to ATP production when carbohydrate and fat stores are depleted
8
Q
how much protein is sufficient for athletes in heavy training?
A
1.5-2.0g/kg of body mass on a daily basis and wouldn’t require a supplement
9
Q
How much fats are recommended for a normal diet?
A
account for ~ 20-30% of a normal diet
10
Q
What are fats stored as?
A
stored as triglycerides in muscle cells and broken down into Free Fatty Acids
11
Q
What are fats?
A
they are the major energy source during rest (60%) and light to moderate exercise with little input during intense exercise
12
Q
Why doesnt the body tend to use fats when energy demands are high?
A
because the body takes a long time to break down fats
13
Q
are trained athletes better able to break down fats or worse?
A
better and hence use them as a fuel source at higher intensities leading to glycogen sparing
14
Q
what happens when someone first ingests
cho?
A
- first converted to blood glucose leading to a rise in insulin levels
- excess blood glucose converted to glycogen
> glycogen is stored for future use in the muscle and the liver
?80kg person stores ~400g in muscle and 100g in liver
15
Q
how much energy do CHO yield?
A
17kj per g
16
Q
When does CHO supply energy?
A
- rest
- low to moderate intensity activity
- high intensity exercise
17
Q
what is the daily recommended dietry intake of CHO for non athletes?
A
45-55% of total daily caloric intake
~4.2g/kg daily
18
Q
what is the daily recommended dietry intake of CHO for athletes?
A
60% total daily caloric intake
~7-8g/kg daily
19
Q
what is the daily recommended dietry intake of CHO during heavy training?
A
70% totally daily caloric intake
~ 8-10g/kg daily
20
Q
what is a glycemic index (GI)?
A
a ranking of carbohydrates based on their immediate effect on blood glucose levels
measured on a scale from 1-100
21
Q
examples of low gi foods:
A
apples, lentils, kidney beans, peanuts, navy beans, sausages
22
Q
examples of moderate gi foods:
A
corn, peas, white pasta, sweet potatoes, oranges, oatmeal, green banana
23
Q
examples of high gi foods:
A
pure glucose, honey, white bread, white rice, over ripe bananas
24
Q
what is rebound hypoglycemia?
A
rapid rise in blood sugar levels causing an overshoot in insulin release
25
what causes rebound hypoglycemia?
consuming high GI foods, 30-60mins prior to event
26
why is rebound hypoglycaemia bad?
it significantly reduces blood sugar levels which impairs the functioning of the CNS functioning during exercise causing a negative effect of performance
27
what is the fuel source based on for ATP production?
duration and intensity of exercise
28
How does the fuel for energy systems change when intenisty is changed?
low intensity- stored fats are the main energy source
as intensity increases, muscle glycogen contributes more - up to 90 minutes depending on the intensity
bonking occurs
fats become the primary fuel source and intensity of exercise is reduced as fats are more difficult to breakdown
depletion of fats results in protein being used as an energy source
(only occurs in ultra endurance events)
29
when do athletes 'hit the wall'?
when muscle glycogen runs out
| so the stored liver glycogen kicks in to allow exercise to continue but performance starts to diminish
30
what is 'bonking'?
the depletion of liver glycogen
| it affects the brain as decision making ability is affected
31
how does the rate of use of energy change with exercise intensity?
Untrained, low intensity (40% fats: 60% cho)
trained, low intensity (70% fats: 30% cho)
untrained, increased intensity (20% fats: 80% cho)
trained, increased intensity (50% fats: 50% cho)
32
how should you consume a pre-event meal?
consume 1-4hrs prior to competition
consume low GI foods for slow release of glucose into bloodstream
(body tends to use the foods most recently digested as energy source - this assists with glycogen sparing)
consume ~ 600-1000mL fluid 1hr prior to event to assist with hydration
33
what are the considerations for a pre-event meal?
- food preference
| - digestibility of foods- consume foods low in fat and fibre
34
what are the advantages for a pre-event meal?
- increase glycogen levels leading to glycogen sparing
- ensure optimal hydration
- ensure gastro-intestinal tract feels comfortable during performance
35
how should an athlete consume energy during the event?
consume 30-60g of high gi cho per hour, or 1g/kg of body mass every hour
>eg. sports bars, jelly beans etc.
consume ~150-200mL fluid every 15 min to prevent dehydration
>sports drinks with 5-8% cho concentration are consumed to spare glycogen stores for later in exercise and also prevent dehydration
36
what fuels the body in sports under 60mins?
cho and fats are the most common fuel used by athletes
| sports lasting up to 60 minutes can be fuelled from stored cho and fats
37
what should you consume in activities that are longer than 60 minutes?
cho consumption is important to avoid depletion
| high GI foods assist in glycogen sparing
38
why should athletes ingest cho during events?
prevents low blood sugar levels
brain relies on a constant supply of glucose to avoid cns inhibition and the feeling of fatigue
>particularly important for team sports relying on decision making and concentration
> athletes make fewer skill/decision making errors when they refuel during a game
39
what should you consume after exercise?
takes at least 24 hours for glycogen replenishment after heavy endurance work
>1g/kg body mass of high GI cho within 30 mins of event
>7-10g/kg body mass of cho over the next 24 hours
>consume fluid which equates to 1.5kg weight loss
40
when are muscles most responsive to topping up glycogen stores?
immediately following exercise
- as a result increase muscle glycogen storage occurs due to the consumption of high GI foods
- the more depleted the stores of cho, the faster the rate of recovery
41
how do humans lose water?
breathing: as humidified air leaves the body
sweating: which is used as a cooling mechanism
urinating: removal of wastes
42
excluding exercise, how much water should you consume daily?
to ensure someone isn't dehydrated people should drink a recommended amount of 2L fluid daily
43
How to tell if someone is dehydrated?
look at the colour of the urine
- urine of a well hydrated person is almost clear in colour and gets progressively darker as the level of dehydration increases
- darker the urine the more fluid required to return to desired hydration levels
44
What is hyper hydration pre-exercise?
- 1L prior to exercise
- 300-400mL just prior (prime stomach) on top of 600mL 3-4hr before (attempt in training first as may feel uncomfortable or bloated trying it)
- avoid drinks containing caffeine like energy drinks as they act as a diuretic and will cause you to go to the toilet thereby increasing fluid loss
45
what hydration considerations should be made during exercise?
- drink ~200mL of water every 15 minutes during activity
- the average sweat rate in endurance activities is 1-1.5L/hr
- dont just drink water when you're thirsty because you're usually already dehydrated
- avoid just drinking water as salt lost in sweat needs to be replaced (sports drinks are effective as they also contain 6-8% cho concentration)
46
what hydration considerations should be made post exercise?
- want to replensih back to pre-exercise weight
- for every 1L of fluid loss, consume 1.5L as you will urinate some of it out
- consume slightly salty fluid to keep osmolality higher so you dont urinate as much
- avoid alcohol and caffeine due to their diuretic effect
47
how does the environment we compete in significantly affects the way the body responds to physical activity?
temperature- hot/cold
humidity- wet/dry
altitude- sea level
48
how does core temperature change with heat gain and loss?
core temperature rises when heat gain exceeds heat loss, occurs particularly when exercising, particularly in hot, humid conditions
opposite occurs when heat loss exceeds heat production, as experienced in cold conditions
49
what are physiological changes that occur from playing in hot conditions?
1. elevated heart rate/ decreased stroke volume/ decreased cardiac output
2. rapid dehydration/increased sweating
3. increased blood viscosity;/ decreased blood volume/increased blood pressure
4. increased peripheral blood flow
5. increased core body temp/ increased skin temp/ double heat load
6. increased ventilation/increased breathing rate
7. increase blood lactate
50
What are strategies to aid exercising in the heat?
1. pre-event hydration: monitor fluid intake before event eg. hyperhydration, monitor urine colour
2. hydration during the event: maintain fluid intake during the event eg. regular fluid replacement during training and competition to compensate for loss via sweating
3. pre-cooling strategies: these lower core body temperature prior to exercise allowing for a greater increase before the critical threshold is reached eg. slushies
4. cooling strategies during the event: lower core body temperature allowing to continue playing for longer eg. sitting in shade, wear ice vests
5. clothing: wear minimal clothing that is thin, light coloured cotton- allows increased skin exposure for evaporative cooling to occur when the athlete sweats
6. heat acclimatisation: involves a period of training (5-10days) in a hot environment to allow the body to prepare to perform in the heat with adaptations being early onset of sweating and greater rate of sweating
51
How can heat loss occur?
conduction, convection, radiation, evaporation
52
what is conduction?
heat exchanged by 2 objects in contact (eg. skin and ice vest/heat pack)
53
How is conduction used as a method of heat transfer?
it plays a very little role in the regulation of the body's temperature
might be used when an athlete is immersed in cool water or wears an ice vest
54
what is convection?
heat exchanged by contact with a fluid (eg. air) that is flowing
55
how is convection a method of heat transfer?
layer of warm air which continually surrounds our body is continually displaced by cold air when temperature is lower than skin temperature
convection is most effective when temperature of the air or water surrounding the body is low
56
what is radiation?
radiation occurs when heat is transferred from a warmer body (eg.sun) to the cooler surroundings (eg. human body) without physical contact
57
how is radiation a method of heat transfer?
when exposed to sunshine, people absorb radiant heat energy when surroundings are hotter than their core temperature
Radiation accounts for 60% of heat loss from body at rest on a cool day
58
what is evaporation?
is the cooling of the body as a result of the vaporisation of sweat
59
How does the body avoid overheating through evaporation?
heat is transferred to the skin's surface via the blood where it is released as sweat
>increased blood flow to the skin occurs as a result of vasodilation of blood vessels
evaporation of sweat on skin creates a cooling effect
>as a result the cooled skin cools the blood and hence maintains the body's temperature
60
evaporation accounts for how much heat transfer?
25% heat loss at rest
| 80% in hot conditions
61
what happens to sweat if it is humid?
if 100% humidity, evaporation wont work as fluid can't be evaporated off the skin if the air already has a high level of water in it
most effective in dry conditions
62
what does the rate of sweating depend on?
gender
number of sweat glands
body surface area (greater SA, more sweat)
How fit you are (fitter athletes sweat more)
63
what happens if there is an excessive amount of sweating?
leads to loss of body fluids and when level of fluid drops, body core temp increases
- it is gradual dehydration which leads to heat exhaustion and heatstroke
- sweat loss can reach 6-10% of body mass
- >2% generally means performance and thermoregulation are compromised
64
what are factors that affect the method of heat loss?
environment
age
physiological state
65
how does the environment affect the method of heat transfer?
```
ambient temperature
forced convection
barriers to convection
temperature radiating surfaces
relative humidity
```
66
how does the ambient temperature affect the method of heat transfer?
if above the body's core temperature, then evaporation is the only method of heat loss
other methods will result in heat gain
67
what is forced convection?
heat loss via convection will occur if it is windy
68
what are barriers to convection?
clothing will minimise the effect of convection as it will insulate the boundary layer of air
69
what are temperature radiating surfaces?
light clothing will not absorb as much heat as dark clothing
70
what is relative humidity?
if 100%, no heat loss via evaporation
71
how does age affect the method of heat transfer?
children dont sweat as much as their sweat glands are not as developed as adults
72
how does the physiological state affect the method of heat transfer?
rate of heat production (how much work the athlete is performing)
Hydration state- will determine rate of evaporation as a reduction in plasma volume leads to a decrease in sweat rate
73
how do different modes of exercise affect dehydration?
Running:
- sweat loss is higher
- ability to consume fluid is poort
- impossible to consume enough fluid to keep pace with sweat loss
Cycling:
- easier to balance intake/loss of fluids
- sweat rate lower
- moving faster so lose more heat by convection
- drink more easily
Swimming:
- convection results in majority of body heat being lost
-little sweat loss
74
how does heart rate and cardiac output change in the heat?
at rest it increases
this allows more blood to be sent to peripheries resulting in increased radiative heat loss to the environment, particularly from the hands, feet and forehead
75
what is double heat load?
when exercising in the heat the body is forced to deal with 2 forms of heat
1. metabolic heat created by working muscles
2. environmental heat in hot conditions
76
how does the double heat load create competition for blood flow?
1. muscles and vital organs require blood flow to sustain energy metabolism
2. skin blood flow required to transport heat out to environment to keep core temperature cool
- blood flow can't deliver its oxygen to the working muscles, impacting performance
77
what is cardiovascular drift?
in an attempt to maintain cardiac output, HR increases
The increase in HR is relatively smaller than the decrese in SV, therefore cardiac output in reduced
as a result, skin blood flow decreases (cooling) and oxygen sent to the working muscles is also reduced, placing extra strain on the body to maintain exercise levels
78
what does a reduction in blood flow to the working muscles lead to?
an increase in the production of lactic acid
79
what does a reduction in blood flow to the skin do?
it reduces the rate of sweating, inhibiting the body's ability to lose heat via evaporation
the changes lead to a rise in core temperture and negatively impacts performance
80
What is heat exhaustion?
dehydration + ineffective circulatory system
81
effects of dehydration with heat exhaustion:
dehydration as a result of exercising in the heat
- decrease plasma volume
- -> decrease stroke volume
- -> increased heart rate
- decrease blood plasma
- -> increased heart rate
- -> dizziness, headache, fatigue, nausea
- ---->must stop, drink fluid, lie down with feet up
82
what is heat stroke
severe dehydration
83
what occurs in heatstroke?
```
excessive sweating affects the body's ability to lose heat and maintain performance levels
decrease in plasma volume
- decrease in heatstroke
--> decrease in stroke volume
---> increased heart rate
----> decreased cardiac output
-decrease in blood flow to skin
--> decreased sweating leading to dry skin
---> decreased heat loss by evaporation
----> increased body temp leads to unconsciousness
confusion
brain damage
coma
death
```
84
what are the benefits to protein powders?
1. increased anabolism / muscle hypertrophy/ muscle mass
2. Decreased catabolism (or protein/ muscle breakdown
3. improved recovery or rate of recovery post exercise
85
what are the negatives of protein powders?
```
increased risks of:
osteoporosis
colon cancer
impaired kidney function
water retention
```
86
what are anabolic steroids?
- increase performers size and strength through the facilitation of muscle development and the improved rate of tissue repair
- major benefit in sports requiring strength and power as athletes are able to train harder and more frequently
87
what are the short term negative side effects of anabolic steroids?
1. reduced sperm count/ impotence
2. high blood pressure
3. enlarged prostate
4. difficulty urinating
5. acne
88
what are the long term negative side effects of anabolic steroids?
```
1. acne
2 increased risk of heart disease/ attack
3. hyperinsulism
4. atrophy of the testicles/ infertility
5. baldness
6. development of breasts
7. kidney disease
8. stunted growth in adolescents
9. liver disease
```
89
what are impacts of stimulants?
```
increased heart rate
increased CNS activity
increased metabolism
increased muscle shake tremours
physiological changes
```
90
what are physiological changes to strong stimulants (amphetamines)?
1. increased awareness
2. aggression
3. masks fatigue
4. improves anaerobic performance
91
what are side effects of strong stimulants?
anxiety
high blood pressure
insomnia
increased chance of stroke/ liver problems/ heart attack
ineffective heart regulation and dehydration
92
examples of strong stimulants:
amphetamines
cocaine
pseudoephedrine
93
what do high cho powders do?
assist an athlete in the process of cho loading or refuelling following exercise
94
what makes high cho powders appealing?
they are easy to consume in large amounts as they do not leave the athlete feeling full from fibre consumption
provides a simple method for monitoring CHO intake pre and post event
95
examples of high cho powders:
polyjoule
| polycose
96
what is carbohydrate loading?
a nutritional intervention aimed at delaying the depletion of glycoden stores
occurs when the athlete increases the amount of cho consumed prior to competition with the aim being to store extra glycogen in the liver and muscles
97
what happens in the 3 day method of cho loading?
consume ~7-8g/kg bodyweight of cho for 3 days leading up to competition (~700g stored in muscle and liver)
98
what happens in the 1 day method of cho loading?
consume ~8-10g/kg bodyweight of cho the day before competition (~700g stored in muscle and liver)
-tapering or reducing training load is required to spare muscle glycogen stores
99
what are the advantages of cho loading?
- cho loading avoids the depletion of glycogen stores by increasing muscle and liver glycogen levels
- by sparing glycogen, it allows aerobic athletes to maintain a higher intensity for a longer period of time
100
what are the disadvantages of cho loading?
- binding of h20 and cho molecules increase water absorption, causing an increase in weight
101
what are examples of cho supplements used for loading?
polycose, polyjoule
| lucozade
102
what is polycase or polyjoule?
94-95% concentration
excellent for cho loading
- too concentrated during exercies (6-8% solution ideal- powerade and gatorade are specifially designed for rapid absorption
103
what is lucozade?
high cho supplement used for loading
| not as high but still very effective for cho loading and too concentrated during exercise
104
what are the advantages of sports drinks?
taste good so more likely to drink them
work to hydrate you and give your body an immediate source of energy (cho) as they are high in gi
the added salt provides more rapid absorption of fluid and retention of fluid
105
when is the maximum benefits of caffeine achieved?
3-6mg/kg of body mass is consumed ~ 60 min prior to competition
106
advantages of caffeine:
- act as an analgesic reducing the perception of effort and therefore increasing the time to exhaustion in short distance events
- stimulate the cns, increasing alertness, reaction times and arousal levels
- thought to also create a glycogen sparing effect through oxidation of free fatty acids
107
disadvantages of caffeine:
- potent diuretic; may cause unnecessary loss of fluid pre exercise, having negative effect on the athletes ability to regulate temp
- irritability; muscle twitching
- insomnia; withdrawal effecs
- headaches; excessive intake may lead to over arousal
108
what are the 8 principles of training?
```
energy systems
recovery
overtraining
periodisation
tapering
peaking
maintainence
injury
```
109
what are energy systems as a principle of training?
developing the energy systems which fuel the components of fitness for a given sport
110
what is recovery?
returning an athlete to a state of performance readiness, mentally and physically
111
what is overtraining?
a physical, behavioural and emotional condition when the volume and intensity of an individual's exercise exceeds their recovery capacity
112
what is periodisation?
the breaking up of a training program into blocks of times
113
what is tapering?
the reduction in training volume and duration in the week/s leading up to the event
114
what is peaking?
a training state which allows the athlete to perform at their optimal level
115
What is mantenance?
maintain fitness and sport specific skill levels whilst increasing recovery to ensure they are physically fresh for games
116
what is injury as a principle of training?
modifications to the training program so that detraining is minimised
117
how do an understanding of the components of fitness help coaches develop a training program?
it ensures they meet the demands of the sport
eg. analysis of soccer shows the need for speed, agility and aerobic endurance
analysis of a sprinter would show the need for speed and power
training sessions are then tailored towards developing those physical attributes
118
Periodisation involves varying the volume and intensity of training and if done well it will:
- help avoid staleness, overtraining and burnout
- promote higher levels of enthusiasm in the player group
- ensures proper application of the principal of progressive overload in the physical conditioning of the players
- minimise likelihood of injuries
- improves psychological, physiological, technical and tactical levels
- plans for the athlete to 'peak' at the right time
- plans for rest/recovery periods
119
what is the purpose of an annual plan?
to ensure optimal performance occurs at the right time
achieved through the application of a taper prior to competition and monitoring of fatigue and recovery to prevent over training
120
What are macrocycles?
the 4 phases of the program, preparation, competition, evaluation and transition
121
What are mesocycles?
smaller blocks of time which together form a macrocycle
each mesocycle has a specific goal or objective
they are between 4-12 weeks
122
what is a microcycle?
a smaller unit of time normally between 3-10 days long
| several microcycles form a mesocycle
123
What are the general parts of the pre-season phase?
the training is deisgned to improve aerobic base
- high volume training with low levels of intensity
-> continuous, interval and fartlek training
-> flexibility training
fitness testing used to gather baseline data and comparison to other players, teams, previous seasons etc.
124
what are the specific features of the pre season phase?
emphasis towards practising game specific skills and strategies
- may need to be personalised depending on players needs
reduced training volume with increased intensity
- high intensity interval training
- weight training
- plyometrics training (up to 2xper week)
- agility training
125
what does the preseason aim to do?
building (high volume, progressive overload)
| usually lasts 6-12 weeks
126
what is focussed on in the in season phase?
maintenance
| sport specific skills
127
What happens in the inseason phase of training?
focus at training moves to match specific intensities, durations and tactics
- principle specificity crucial
fitness is maintained- dependent on individual situations (injury and illness, position, number games played)
recovery sessions critical, particularly after games when players are often sore
constant peaking and tapering are critical in allowing players sufficient recovery during the season
- forms the "training wave" and is significant when players play weekly
128
what does the offseason focus on?
injury rehab/ recovery/ improving weakness/ build general fitness (avoid reversibility)
129
what happens to training in the off season phase?
training volume intensity significantly redcuced to allow for full physical or psychological recovery
- this time is crucial in older playes as they need time to recover
Aerobic fitness should be maintained to avoid detraining through involvment in enjoyable activities
-different sports
monitor nutrition to ensure a return to active participation close to playing weight
oppurtunity for corrective surgery and rehab
specialised programs to correct structural or skill deficiencies
130
What does the tapering period involve?
decreasing the volume of training whilst maintaining or increasing intensity and athlete does to allow body time to recover from the stress placed on them suring training
131
what occurs physically in the tapering period?
the taper period should be long enough to allow repair to tissue damaged during training anf the re-fuelling of energy stores
132
what occurs mentally during the taper period?
the aim of a taper is to help the athlete reach their ideal performance state
133
when is the tapering period done?
after a block of hard training or leading into a major competition
it allows the athlete to be physically and metnally resh and decreases the chances of overtraining/ burnout
134
how long do tapers last?
4-28 days long, depending on the type of event being tapered for and the individual
marathon- long taper
sprinter - short taper
135
what are the strategies used to taper?
1. reduce training volume and maintain or increase training intensity to a level greater than, or equal to competition activity
2. increase the use of recovery techniques between sessions to improve quality of recovery
3. monitoring diet to ensure athlete has adequate glycogen stores
4. individualise the program to ensure athletes needs are met
136
what are the physiological characteristics of an athlete who is peaking?
- injury free
- improved rate of recovery
- optimal cardiovascular, muscular and energy systems
- responds automatically to demands
137
what are the psychological characteristics of an athlete who is peaking?
- increased self confidence
- ignores irrelevent cues
- mentally relaxed whilst still alert
138
what are the tactical and technical characteristics of an athlete who is peaking?
- ideal technical efficiency
| - tactically prepared
139
Why is recovery important physically?
it is required to overcome the fatigue caused by physical activity, to repair body tissue for example muscle damage during activity and to replenish energy stores.
140
Why is recovery important psychologically?
It is needed to allow the athlete to enter the next contest or activity in an optimal mental state.
141
What are the three types of recovery?
Nutritional recovery
Physical recovery
Psychological recovery
142
What is nutritional recovery?
Where the bodies energy stores are refilled by consuming high carbohydrate foods and isotonic drinks.
Protein is also consume to promote muscle tissue repair.
143
What is physical recovery?
Aimed at regenerating the physiological capacities of the athlete.
this may include:
Hydrotherapy, sport massage, stretching, hyperbaric oxygen therapy, rest.
144
What is psychological recovery?
Aimed at returning the athlete to an optimum mental state.
Starts immediately after the game with the debriefing which provides all players a chance to express their thoughts and feelings about that just completed performance
145
The physical recovery strategies?
```
Cool down (Active recovery)
Replenish glycogen stores
Replenish fluids and electrolytes
Rest
Hydrotherapy
Massage
Hyperbaric oxygen therapy
Recovery clothing
```
146
what happens in active recovery?
It's reduce muscle soreness and aid recovery
147
What happens when you replenish glycogen stores?
- Dependent on duration and intensity of exercise performed
- aim is to maximise replenishment in first 1-2 hours following exercise with 1-2g/kg body mass when muscles are most responsive to storing glycogen
148
What happens when you Replenish fluids and electrolytes?
Consume approximately 1.5 L of fluid for every 1kg of body mass lost.
149
How is rest of physical recovery strategy?
Sleep routines are very important – try and wake up at the same time each day, lie down only when you are sleepy
150
How is hydrotherapy a physical recovery strategy?
- Includes movement in water or alternate use of hot/cold or icebaths
- Non-weight bearing activities effective in removal waste products
- Ice baths operate on the principle of increasing blood flow by constricting and dilating blood vessels
151
How was the massage a physical recovery strategy?
- Aids recovery physically and physiologically
- Should occur 1–2 hours after training or competition
- Helps relax the muscle and helps clear away lactic acid by increasing blood flow
- Shouldn't be used on soft tissue injuries for the first 72 hours
152
How is hyperbaric oxygen therapy a physical recovery strategy?
- Used to treat soft tissue injuries and promote recovery
- Athletes breathing pure oxygen to increase oxygen concentration in the blood
- >Resulted in more oxygen being delivered to fatigue muscles and a more rapid recovery process
153
How was recovery clothing a physical recovery strategy?
- Use of compression clothing with brands such as skins help in reduce fatigue, minimise soreness and improve recovery
154
How do coaches monitor recovery?
```
Training logs:
used to monitor what is done at training
>how hard they found training
>distance covered
> volume and intensity
Lab testing:
>Self monitoring of heart rate and blood pressure
>Blood test to determine RBC count and haemoglobin levels
Observation:
>Mental approach
>Performance levels
>Body language
>Communication
Questionaires:
Determine how the athlete writes their mood, energy level, motivation to train, feelings about their teammates etc.
```
155
What are some symptoms of overtraining?
```
Any five:
Persistent soreness
Heaviness and weakness in muscles
Nausea
Increased incidence of injury
Prolonged fatigue and delayed recovery
Loss of appetite and weight loss
Elevated resting heart rate
Do you hydration and insatiable thirst and excessive sweating
Moodiness and easily irritated
Increased anxiety and depression
Loss of competitive drive/motivation
feeling tired and inability to relax
altered sleep patterns
decreased concentration and confidence
decrease in performance
```
156
What are some common causes of overtraining?
Workload too high
Lack of variety in training sessions leading to staleness
Insufficient recovery from injury
Too many competitions requiring repeated maximal efforts
Incorrect application of progressive overload principle
Insufficient recovery methods, or lack of, leading to imbalance between rest, training and competition
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How can you prevent overtraining?
Have a well-planned training program which incorporates regular rest
For variations in the players behaviour, mood and performance
Administer psychological test such as profile of mood states
educate players and coaches of signs and symptoms of overtraining
Individualise training programs
Have variety in the training sessions (cross training)
train at different venues
Keep well hydrated
Reduced training load if need be stop training
Ensure a balance diet
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Why is maintenance important to understand?
Because the body cannot continuously be overloaded – needs time to recover and that usually is done during the competition phase of the season that the maintenance phase takes place.
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Why is the body constantly overloaded in preseason?
To develop an aerobic base, increased strength, increase speed/agility, increase power
160
How do athletes maintain fitness levels during the season?
- By reducing the volume and increasing or maintaining intensity of training.
161
Why must modifications to the training program be made for injured athletes?
To ensure the athlete prevents themselves from any further injury occurring
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How is an athlete able to minimise the amount of the training that occurs during the injury phase?
By cross training which is an extremely effective means of resting injured body parts while still maintaining some level of physical activity and cardiovascular fitness.
Athletes may participate in specialised activities which allow injured body parts to rest while still maintaining fitness in non-injured areas
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The three steps involved in the management of an accident/injury?
1. DRABC:
- Prevent secondary incidents from arising by controlling dangers
2. STOP:
- Fast on field assessment to determine is there any injury? Can they continue to play? And does the athlete need to be removed from the field?
3. TOTAPS:
- Used to specifically assess the injury of the field
- Outline basis for management plan
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What does DRABC stand for?
Danger:
-Control any dangers to oneself, athlete, others
Response:
- Check for a response – pinch and shout
-If there is a response, progress to stop, checking for and managing other injuries. If no response, continue with Dr ABC.
Airway:
- Open and clear airway
Breathing:
- Look listen and feel
-Breathing, keep in recovery position and progress to stop, checking for in managing other injuries. If not breathing, commence CPR
Compressions
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What should you do in a STOP assessment?
Stop:
- The athlete from moving or participating in the game if necessary
Talk:
-To the athlete and ask questions
>What happened? How did it happen? How did you feel? Where does it hurt?
Observe:
-whilst talking to the athlete
- Looking for swelling, deformity or discolouration
- Can the athlete move the injured part
Prevent further injury:
- And a detailed assessment of TOTAPS
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What is performed in TOTAPS?
Talks:
- Play what happened. Where does it hurt? What kind of pain it is? Do they have a history of it?
Observe:
- Look at the affected area for redness or swelling. Is the injured site different from the other side?
Touch:
-Touch will indicate warmth for information – touch also assesses pain
Active movement:
-Ask the injured player to move the injured part through full range of movement without any help to the limit of pain
Passive movement:
- If the player can move the injured part, carefully try to move it yourself through its full range of motion only to the point of pain
Skills test:
-Did the active or passive movement produce pain? If no, can you player stand and demonstrate some of the skills from the game carefully? If in the injuries identified, remove the player from the activity immediately
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Is a summary of injury management?
1. Danger
- control dangers then assess injured athlete
2. Life threatening?
- use DRABC
3. Initial on field injury assessment:
- use STOP
4. Detailed injury assessment:
- use TOTAPS
5. Initial management:
- Manage appropriately and refer to health professional
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Does RICER stand for and what is it used for?
Rest, Ice, Compression, Elevate, Referral
To manage soft tissue injury to reduce scarring and pain for faster recovery
Immediately can help stop bleeding and swelling
Should be repeated for the first 48 to 72 hours after occurring
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What are the HARM-ful factors for 72 hours after the injury?
Heat:
- Increases the bleeding at the injured site. Avoid hot bath and showers, saunas, hot water bottles, heat packs and liniment.
Alcohol:
-Increases bleeding and swelling at the injury site, and delays healing. It can also mask the pain of an injury and its possible severity, which may result in the player not seeking treatment as early as they should
Running:
-Any form of exercise will cause further damage. Oblation not resume exercise within 72 hours of an injury unless a medical professional says it is alright to exercise
Massage:
- Causes an increase in bleeding and swelling and should be avoided within 72 hours of the injury. If the injuries massage with in the first 72 hours it may take longer to heal
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Is the main principle of rehab?
Gradually increase activity level of the injured athlete until they are ready to return to play
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What are the four sequential steps to rehabilitation?
1. Range of motion:
- Improved range of motion into 80–90% of pre-injury, pain-free range of movement has returned
- Stretch for 5–10 minutes, two or three times per day
2. Endurance:
- Improve insurance using little or no weight
- Exercises completed with weight or resistance increasing when exercise becomes easy
3. strength:
- Increase weight or resistance are only sets of 10–12 reps can be completed before fatigue
- Three sets of 10-12 every other day with endurance exercise from stage two completed on alternate day
4. skill:
- reeducate muscles to perform specific movements for their specific sport
- The requisite skills must be performed until that athlete can perform at pre-injury standards
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what is Heat acclimatisation?
When heat tolerance is improved by repeated exposure to hot environments
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What is needed for optimal heat acclimatisation?
Adequate hydration is required
Exposure to thermal stress is a major concern for athletes to compete in hot climates
particularly a concern for athletes who have little or no previous exposure to heat
-athletes training in hot climates have thermoregulatory advantage over those training in cool climates
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How do you acclimatise to the heat?
- 5–10 days living in training and heat is recommended
- First sessions of heat acclimatisation should last for 15-20 minutes and be combined with light to moderate activity
- Should increase to 45–60 minutes daily for approximately 8–9 days with an increase in exercise intensity and duration
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What happens if you extend acclimatisation training beyond 14 days?
It may lead to tiredness and overtraining
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What are the two major adaptations to heat acclimatisation?
Sweating and cardiovascular
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What occurs to sweating in heat acclimatisation?
- Increased sweating rate (Sweat glands increase in size) or increase sweat sensitivity
- Start sweating at lower court temperature
- > Leads to lower court temperature, skin temperature in heart rate at any given exercise intensity
- >A lower court temperature last night blood to be sent to the working muscles
- Sweet becomes more deluded and is distributed over the body more affectively – keep salt in the body
- >The body uses a greater surface area for evaporative cooling leading to better maintenance of core temperature
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What occurs to the cardiovascular system during heat acclimatisation?
- Heat acclimatise athletes exercise with lower court and skin temperatures due to swelling adaptations
- >As a result the acclimatise athletes heart rate is lower than an on acclimatised athlete as they have a more efficient cooling mechanism
- >A lower court temperature also reduces the bodies need to send blood to the skin for cooling, resulting in a greater percent of cardiac output going to the active muscles
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What is the definition of humidity
The amount of water vapour that exists in the air
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Why does a hot humid day feel hotter than hot dry day?
- Because our sweat evaporates more easily on a dry day, creating a better cooling affect
- Humidity place is greater stress on the body as it limits the bodies ability to lose heat fire preparation making it more difficult exercise in the heat, placing the athlete at an increased risk of overheating
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What is the heat index?
It is used to determine how hot it feels by taking into account the air temperature and the relative humidity
Measurements are based on subjective descriptions of how hot the subject feels for a given temperature and humidity
182
Why is it easier to protect yourself against cold environments by wearing suitable clothing then hot environment?
- It is important that athletes still allow for evaporation of sweat as damp clothing, combined with windchill, will increase the rate of heat loss
- >As exercise intensity increases in cold conditions, less clothing as form of installation is required
- The bodies extremities are all areas of a high heat loss, experience peripheral vasoconstriction during cold exposure. Therefore it is critical that these areas are appropriately covered when exercising cool conditions
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What is shivering?
The involuntary contractions of muscles, mainly on the skin, in response to the chilling effect of low temperatures
->This causes the body to increase heat production, helping maintain body temperature
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How does your performance change when exercising in cold weather?
- There is an increase submaximal VO2 at given exercise intensity
- >for endurance exercise, shivering may lead to early glycogen depletion
- Motor skills deteriorate
- >Caused by reduced sensation in hands and feet due to vasoconstriction
185
Why is there a risk of dehydration when exercising in cold weather?
- Because inhaled air is very cold and dry
- >I need to be warmed and humidified, meaning a lot of fluid is lost by restoration
- > With a reduced sensation to thirst and thus reduce voluntary and take a fluid, risk of my dehydration exist
186
What is colder climatisation?
- less important than heat acclimatisation
- 10 days prior to competition
- >A last chance for experimentation clothing/warmup
- > Psychological adaptation
- >Athletes train their body system to generate more heat and better prevent heat loss
187
How did altitude affect the Mexico City Olympics?
- World record smashed and throwing, sprint and jump events as a result of reduced air density, resulting in less friction. Also reduce gravitational pool on objects men objects travelled further for a given force
- Endurance performance was significantly hampered as a result of lower 02 partial pressures reducing 02 uptake and hence 02 delivery to the working muscles. Low humidity also increase the risk of dehydration
Athletic comps are now held below 1500 m
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How does a high altitude environment affect performance?
air at any level contains
- 20.93% oxygen
-79.04% nitrogen
-0.03% carbon dioxide
At any point on earth, the more air above that point, the greater the barometric pressure will be.
-At sea level, it has a barometric pressure of 760mmHG
-At Mexico City, 2240 m above sea level, it has a barometric pressure of 585mmHg
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How much Is the aerobic capacity reduced by every 300 m above 1500 m?
reduced by ~3%
190
How does altitude affect the pressure gradient in the lungs?
When we inhale, O2 moves through the lungs and into the alveoli were defuses to the blood to be transported to the tissues.
-Gas exchange takes place due to a pressure differential called a pressure gradient. The alveoli is high in 02 and therefore is high in pressure. The blood is low in oxygen and therefore long pressure.
-This pressure differential causes 02 to move from the lungs into the blood
At altitude there is a reuction in the pressure of O2 entering the lungs. This reduces the pressure differential with the result being less O2 diffusing from alveoli to blood
- At sea level, 02 has a partial pressure of 159mmHg
-At Mount Everest, 02 has a partial pressure of 48mmHg
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what happens if there is a reduced pressure difference?
There's less 02 to be transported to the tissues, reducing exercise
192
What are the three methods to altitude acclimatisation?
Live high – train high
live low- train high
live high- train low
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what happens where an athlete lives high and trains high?
Lives at altitude to achieve benefits of decreasing concentration of oxygen and trans-at altitude to obtain adaptations
194
What happens when an athlete lives low and trains high?
Athletes live at sea level to have access to higher concentrations of oxygen was training at altitude (altitude chamber) To obtain adaptations
195
What happens when an athlete lives high and trains low?
Let's live at altitude (Sleep in hypoxic tent) To achieve benefits of decreasing concentration of oxygen and trains at sea level to work at high intensity due to increase in oxygen concentration
196
What is the best method for altitude acclimatisation?
Live high train low
It allows the athletes to achieve the adaptations of altitude as well as maintaining much higher training intensity at sea level, and receiving the benefits of training.
197
what are acute adaptations to altitude? Frist 24 hours
- Altitude – production and concentration of oxygen molecules
- Decrease of oxygen in blood (Hypoxemia)
- Increase in respiratory rate( Breathing/ventilation)
- Increase tidal volume
- Increased heart rate
- Giddiness/ nausea/ headache/ sleepiness/ altitude sickness
- increase in blood pressure
- Decrease in/plasma volume
- Decrease in VO2 Max
198
What are physiological adaptations to altitude?
1. Increased capillarisation
- Increased ability to supply oxygen/increase blood to muscles
2. Increased haemoglobin volume and concentration
3. Increased erythrocyte volume
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Adaptations that occurred when returning to sea level after altitude?
Within seven days:
-Hyperventilation not required at sea level as there is more oxygen available in the atmosphere at sea level
After 2-4 weeks:
-Haemoglobin and haemotocrit levels are back to normal
-increased mitochondria, capillary and enzyme levels thought to last longer provided training is maintained
200
What should athletes take into consideration when preparing to compete at altitude?
- Increase recovery between session is required following exercise bouts at altitude
- And extended tapering period in the lead up to major competition is required to enable the athlete time to peak
- Training intensity at altitude must be decreased given the strenuous nature of the conditions
- A strict fluid replacement regime needs to be put in place as less humid conditions create a greater risk of dehydration
201
What are chronic adaptations to altitude? (72+ hrs)
1. Increased capillaries station – therefore increased ability to supply oxygen, increase blood to the muscles
2. Increase haemoglobin volume and concentration – therefore increases amount of oxygen carried by the blood
3. Increase red blood cells – therefore more red blood cells to carry oxygen
4. Increased blood viscosity – more nutrients and oxygen in the bodies blood
5. Increased aerobic enzymes – speed up reactions – therefore improve bodies use of oxygen to produce energy/ATP faster
6. Increased mitochondria – therefore allows higher intensity aerobic respiration
202
Why are endurance athletes negatively affected to altitude changes?
- Less O2 uptake and lower pulmonary diffusion means a reduced ability of the body to provide 02 to the muscles by the aerobic pathway. Aerobic metabolism is adversely affected.
- Humidity at altitude – greater risk of dehydration
203
Why are power athletes positively affected to altitude changes?
- Less drag – friction – due to sinner a causing less resistance
- Decrease gravity affect on objects – object travel further for any applied force
- Same effort at sea level will return faster times of altitude
