Specialised preparation and training methods Flashcards
what is known making weight?
practice used in order to be optimal weight to compete in certain classification
how do athletes make weight?
varied methods are used such as severe dieting or starvation fluid restrictions passive sauna active dehydration sweat suits diuretics laxatives or self-vomiting
how do these rapid weight loss methods work?
decrease body fluids
food
muscle energy stores
what are the implications of this rapid weight loss?
malnutrition and dehydration
carbohydrates stores and muscle water are decreased = impaired temperature and cardio functioning
what is the definition of dehydration?
excessive loss of water from the body which results in the impairment in performance and proper body functioning
what are the short term consequences of rapid weight loss?
mood swings lack of energy lack of motivation slowed metabolism loss of muscle mass risk of mental and physical exhaustion collapse or death
what are the long term consequences of rapid weight loss?
eating disorders
hormonal and metabolic functioning
what are the consequences of dehydration?
reduce maximal aerobic capacity
increased risk of heat injury, including muscle cramps, heat exhaustion , heat stroke
nausea , dizziness, fatigue, lack of concentration
what is the alternative healthy weight loss?
slowly and planned, controlled over a long period allows proper hydration and good nutritional practices
what is known as weight cycling ?
repeated cycles of weight loss and regain is referred to as weight cycling
what are the 7 components of a healthy diet?
carbohydrates protein fat vitamins minerals water fibre
what % of macro nutrients should a non-athlete intake?
15% protein
30% fats
55% carbs
what % of macro nutrients should a athlete intake?
10-15% protein
20-25% fats
60-75% carbs
what is the difference between an endurance athletes and power athletes diet?
an endurance athlete will have more carbs for glycogen loading and lot of water
an power athlete will have essential amino acids that are the building blocks for muscles
what makes up 50-60% of an adults body mass?
water
what is the importance of water in the body?
regulates body temperature carries nutrients via plasma helps convert food into energy and absorb nutrients needed for expiration removes waste protects and cushions vital organs
what is the importance of electrolytes ?
vital for proper cell functioning in particular muscle cell
ensuring nutrients and waste products are exchanged
maintain ph level
what are the electrolyte example?
sodium and potassium
what are the use of sodium and potassium?
vital for electrical transmission of nerve impulse, nerve and muscle contraction
what is the link between water and electrolytes ?
electrolytes readily dissolve in water, therefore are closely linked, one effects the other and therefore performance
what is periodization ?
is the organisation of training into blocks or cycles which have a particular focus
involves the manipulation of specificity (intensity and volume of training)
what are the 3 cycles involved in periodization?
macrocycles- long-term performance
mesocycles
microcycles
what is involved in mesocycles?
are sub divisions of macrocycles
lasts 2-8 weeks
has a particular focus e.g. aerobic fitness
what is involved in microcycle?
subdivisions of mesocycles
weekly
more detailed regarding specificity intensity and volume
what is continuous training ?
low intensity rhythmic exercise that uses large muscle groups
60-85% heart rate
30min-2 hour duration
what are the advantages of continuous training?
time efficient
routine programmes easy to follow
less chance of injury due to lower intensity
what is glycogen loading?
manipulation of dietry intake of carbs prior to competition so that muscle glycogen stores are maximised
what does glycogen loading include ?
involves decreasing glycogen levels 7 days prior to event, followed by 3 days of low carb diet , leading up to competition day an athlete should consume a diet rich in carbs with little or no exercise , to double glycogen stores
