M11 Sports Performance Flashcards
Youth strength training considerations
Training age
Maturation age
Muscular strength
Comment on youth strength training
Reduces injury risk
Reduces health risks (increased activity)
Volume vs. intensity
Volume = reps x weight
Intensity= work required to successfully lift the weight
Inversely related
7 Major Minerals
Calcium
Magnesium
Potassium
Phosphorus
Sodium
Chloride
Sulfur
Trace minerals
Iron
Zinc
Fluoride
Selenium
Chromium
Iodine
Copper
Fat soluble vitamins
A, E, D, K
Sweat loss
Body weight before - Body weight after + volume of fluid consumed during exercise - Urine volume
Sweat rate
Sweat loss/exercise duration
Benefits of caffeine supplementation
3-6mg/kg
Improved endurance capacity
Sprint tasks increased 3% (1-2 min) duration
Benefit of Creatine
20g/day loading
3-5g/day maintenance
Concurrent with CHO/protein source
Lean mass gains strength and power
Potential 1-2kg body weight increase
Reduction of DOMS
MTBI protection
Nitrate supplementation
4-25% increase in time to exhaustion (<40 min event)
Possible GI issues try in training
Beta alanine supplementation
0.2-3% Performance increases in tasks 30s-10 min
Sodium bicarbonate supplementation
2% enhancement in sprints lasting 60s-10 min (reduced efficacy)
Beta hydroxy beta methylbutyrate (HMB)
3g/day
Decreased protein breakdown
Omega 3 fatty acids
2g day
Increased protein synthesis
Increases cognitive processing
Reducing DOMS
Vitamin D benefits
Sunlight
Decreases stress fractures
Gelatin/vitamin C
5-15g gelatin with 50 mg vitamin C
Thickens cartilage
Decreases joint pain
Curcumin (turmeric) benefits
Anti-inflammatory
5g/day
Tart cherry juice 250-350ml x2 daily 4-5 days before athletic event
Protein dosage/benefits
1.6-2.2g/kg/day
3-4 times per day close proximity to exercise
Lean body mass increase
