Short Term Physiological Preparation Flashcards
Define responses
Changes that occur quickly, and are temporary
Give 6 factors which can aid or limit performance
Physical conditioning Fuel required Environment in which they are to perform Necessary clothing Duration of their event The role they must perform
Define adaptations
Take longer to occur, and are more permanent, until the environment changes
What are the objectives of a warm up?
Prepare the body physiologically and mentally
Improve performance
Reduce risk of injury
What does the success of a warm up depend upon?
The choice of activities
The manner in which they are carried out
The time allowed to carry them out
The perceived success of carrying them out by the performer
Give the 4 stages of a warm up
Initial preparation
Injury prevention
Skill practise
Sport specific
List some effects of a warm up
Increase in: HR SV production of adrenaline Muscle elasticity Speed of nerve impulses Production of synovial fluid Cardiac output Ventilation rate
What is the aim of stretching?
To increase the elasticity of muscle and connective tissue, and hence increase flexibility and reduce risk of injury
Give a negative to static stretching
It’s not sport specific
What is dynamic stretching?
Controlled movements taking the joint through its full range of movement
What is ballistic stretching?
Using momentum or bouncing to forcibly stretch the muscle
What are the disadvantages of ballistic stretching?
Performer is at increased risk of injury, more potential for doms
What is PNF?
Proprioreceptive neuromuscular facilitation - passive stretching followed by isometric contractions
What are passive stretches?
One where the stretch is held with another part of the body, or by a partner or apparatus
What are active stretches?
When you actively stretch the muscle yourself
How intense should a warm up be?
As intense as the performance
How long should a warm up be?
Until what needs to be achieved has been achieved
List the 3 energy nutrients
Protein
Carbohydrates
Fat
What are the 3 energy systems?
The aerobic energy system
The ATP PC system
The lactic acid system
How long does the ATP PC system last?
2-10 seconds
What’s the duration of the lactic acid system?
10-90 seconds
What’s the duration of aerobic system?
90 seconds+
How can glucose be used differently in the body?
Can be used directly by the cell for energy, stored as glycogen in muscle and liver, or converted to fat as an energy store
What is the purpose of muscle glycogen?
To serve as a rapid energy source, which can be made available in a situation of sudden, intensive muscular work
What is glycolysis?
Where glycogen molecules are broken down into glucose molecules, which are released into bloodstream or muscle cells so they can be further broken down to release energy
How is carbohydrate stored in the body?
In the liver and muscles
During hard exercise, at what rate is carbohydrate depleted?
3-4g a minute
How long does it take to replenish muscle and liver glycogen stores?
24-48 hours
When are fats used as energy fuel?
At medium to low intensity exercise, when energy requirements can be met by fat metabolisation by the aerobic system
When are proteins used as energy?
If the athlete has a very low carbohydrate diet, in a famine, or towards the end of an ultra long distance event
When are carbohydrates used as an energy source?
At high intensity, where energy requirements can’t be met by fat metabolisation
What must an athlete ensure in their diet?
Adequate fuel for intensity and duration of training
Fuel stores full before a performance
Fuel stores supplemented during activity as required
Adequate hydration before and during performance
Adequate protein to enable growth and repair of muscle tissues
What is carbohydrate loading?
Attempting to boost the amount of glycogen in the body before a competition
Why does carbohydrate loading typically not work if done just before an event?
The body doesn’t know that it’s competing in a long duration exercise the next day, and hence it just converts the excess as fat
How can the body be made to increase its muscle glycogen levels?
The body has to be stressed. If the body is not fully refuelled after training, the body may adapt to hold on to extra carbohydrates, in the form of muscle glycogen, the next time they become available
How can a performer prevent muscle glycogen and blood glucose depletion in the long run?
By training their body to burn fat at a higher intensity of exercise, hence saving the muscle glycogen glycogen and blood glucose stores
Give an example of an athlete on a very high calorie diet
Michael Phelps on 12,000 calories a day
How would a 2% body weight loss of sweat affect performance?
10% decline
What is an additional problem of water lost through sweat?
Electrolyte loss
What do electrolytes do?
Maintain homeostasis, regulating water and fluid levels
Why may water not be the best method for rehydration?
It causes bloating, suppresses thirst and hence reduces further drinking, and stimulated urine output. Contains no electrolytes
How can an athlete plan their hydration strategy to ensure they lose no more than 2% bodyweight In exercise
Record body weight before and after training, with details of intensity, distance etc
Add amount of fluid taken during session to amount of weight lost
Calculate sweat losses per hour, and hence you’re able to plan for future events
What are isotonic drinks?
Drinks with the same amount of particles as blood
What are hypertonic drinks?
Drinks with more particles than blood
What are hypotonic fluids?
Drinks with less particles than blood
What is the benefit of a drink with more carbohydrates in?
The more carbs in a drink, the slower the stomach will be emptied
How does the carbohydrate concentration of a drink influence the endurance of an athlete?
It greatly improves it
What does creatine do?
It increases the PC levels in the muscles by up to 20%, caused large weight gain and hence power output
Give a counter to the evidence of weight and strength gains as a result of creatine intake
It’s said that the additional weight may just be due to increased water retention, and the power output increases are simply proportional to the weight gained. When athletes stop taking creatine, they typically lose this weight
Give an example of altitude affecting performance
Hamsin Rahman defeating the undisputed world champion Lennox Lewis at altitude in South Africa. Rahman was placed at odds of 15/1.
What environmental factors must be considered when preparing for an event
Temperature Altitude Pollution Winds Playing surface
What preparation needs to be considered for cold acclimatisation
additional clothing requirements, and the impact these will have on drag and sweat. The increased sweat will have to be met with additional hydration strategies
What are the early physiological responses to heat?
Expanded plasma volume
Improved control of cardiovascular function
Reduced heart rate
What adaptations occur to facilitate temperature regulation, as a result of training in the heat?
Increased sweat rate
Earlier onset of sweat production
Cardiovascular adjustments
What are heat cramps?
Cramps occurring due to large amount of water loss or have drunk a lot of hypotonic fluid
Why does altitude affect performance?
The partial pressure of oxygen is lower, and hence oxygen transport is reduced, causing a fall in vo2 max
What is hypoxia?
A shortage of oxygen in the body
What different altitude training methods are there?
Live high, train high
Live low, train high
Live high, train low
What is the result of living and training high for altitude training?
Maximum exposure, but the evidence of its effect on performance at sea level is minimal
What are the results of living low and training high for altitude training?
Training intensity is reduced due to the air pressure difference, may actually cause decline in performance
What are the results of living high and training low?
You acclimatise, whilst maintaining training intensity, and hence gain maximal benefits, which have been shown at sea level
What are the benefits of altitude training?
Increased EPO levels, which produce more red blood cells, and gains in vo2 max
Increased haemoglobin and hence oxygen transport occur
Give some adaptations that occur from altitude training
Increased muscle and tissue capillarisation
Increased haemoglobin and red bold cell production
Increased myoglobin production, which means more oxygen can be withdrawn from the blood
Greater mitochondrial density, so faster and greater production of ATP through aerobic system
