Sport Physiology B Flashcards
Health Related Fitness Components (5)
Cardiovascular Endurance
Muscular Strength
Local Muscular Endurance
Flexibility
Body Composition
Skill Related Fitness Components (6)
Agility
Speed
Muscular Power
Balance
Co-ordination
Reaction Time
Cardiovascular Endurance
Hearts ability to pump blood to the working muscles
Exercise for extended periods without tiring
Circulatory and respiratory systems ability to produce ATP with oxygen
Muscular Strength
Ability to express force
Maximum force in one contraction
e.g 1RM
Local Muscular Endurance
Muscles capacity to continue contracting for an extended period of time while experiencing fatigue
Flexibility
Range of motion around a joint
Body Composition
Height, lengths and girths
Distribution of muscle to body fat
Agility
Ability to change direction quickly and accurately
Speed
Movement from one point to another in the fastest possible time
Muscular Power
Maximum force as quickly as possible in one contraction
Balance
Maintenance of the body’s state of equilibrium
Co-ordination
When a motor skill is performed fluently and effectively
Reaction Time
Time between receiving a stimulus and starting a response
What makes up a training session?
Warm-up
Conditioning/Skill specific work
Cool-down
Warm-up Phase
Preparing the body for competition or conditioning exercise
Reduce the chance of injury and soreness
Warm-up Elements
General and specific exercises
Continuous, light-resistance activity
Dynamic (moving) stretching
Physiological Responses to Warm-up (6)
Increased HR
Increased BP
Increased blood flow to working muscles
Increase speed and force of muscular contractions
Increased enzyme activity
Alerts nervous system
Conditioning/Skill Development
Incorpates skill work along with conditioning
Conditioning should relate to specific fitness components
Skills should relate to specific movements/skills of sport
Cool-down Phase
Tapering off after the completion of a workout
Cool-down Elements
Continuation of activity at a lower intensity (active recovery)
Static and PNF stretching
Physiological Effects of Cool-down
Prevents venous blood pooling as heart remains pumping
Eliminates metabolic by-products
Increases muscle flexibility and decreases soreness
What are the Principles of Training?
The rules of training which govern training outcomes to a program
Specificity
“You get what you train for”
A program must stress the specific physiological systems to achieve desired adaptations (energy systems, muscle groups, movements/patterns must be relevant to sport)
Progressive Overload
In order for improvements you must exercise at a greater intensity than existing capacity
If body exceeds accustomed loads, the body can physiologically adapt
Frequency
How many training sessions and how often
More frequent = more improvements
Frequency Generalisations
To improve = > 3 times PW
To maintain - 1-2 times PW
Frequency (to improve Aerobic Capacity)
Ideal = 4-5 days PW (upwards to 6-7)
2 sessions a day not necessary more productive
Frequency (to improve Anaerobic Capacity)
Ideal = 3-5 days PW
Intensity
The exertion level at which is being performed
Measured in % MHR, %VO2, blood lactate levels, Rate of Perceived Exertion (RPM)
Duration
Length of a training session/program
Duration for Aerobic Program
> 12 weeks
Duration for Anaerobic Program
8-10 weeks
Detraining/Reversibility
“Use it or lose it”
An athletes loss in fitness when training is ceased
Adaptations will be lost if the stimuli that created change is removed
Variety
How, where, what, selection, intensity
Providing different activities, formats and drills in training, while still addressing the aims of the training program
Maintains motivation
Diminishing Returns
Gains in fitness become smaller and smaller over time as fitness/skill increases
Continuous Training
Continuous activity that lasts a minimum of 20mins
It is sub-maximal training that should be completed at 70-85% MHR
Improves aerobic capacity
Improves local muscular endurance
Raises LIP
F.I.T.T Formula
Frequency, Intensity, Time, Type
LISS/LSD
Low Intensity Steady State/ Long Slow Distance
Type of continuous training that produces a gradual but steady aerobic improvement
75% MHR
Good for building aerobic base/pre-season
Lactate Threshold Training
Race-type work (85% MHR)
Replicates race conditions by producing LA in order to improve lactate tolerance
Examples of Lactate Threshold Training
3-5 x 10min run at 95-105% of LIP HR (85% MHR)
1 x 20-30min run at 95-105% of LIP HR (85% MHR)
Sessions of this nature should be performed 2x PW
Fartlek Training
Speed play; blend of continuous and interval training with regular changes of pace depending on RPE/how athlete is feeling
Interval Training
Training form consisting of intervals of work followed by intervals of rest
Improves speed, power, agility and aerobic/anaerobic capacities
Work Interval
Distance/duration of a work effort
Rest Interval (and HR)
Time between work intervals
Either passive or active recovery
General HR guide: <140bpm
Set
Group of work and recovery intervals
Repetition (REP)
Each individual work interval
H.I.I.T Training
High Intensity Interval Training
An enhanced form of internal training with short/intense work periods followed with less-intense recovery periods
2:1 work ratio (b/w 9-20mins)
Resistance Training
Aims to improve muscular strength, power and endurance by exercising muscles against a resistance
Repetition Maximum (RM)
Max weight one can lift for a certain number of times/reps
One Repetition Maximum (1RM)
Max weight in one rep
Isotonic Resistance Training
Traditional Weight Training
Joints are moved under load and load remains constant throughout full range of movement
Most effective type of anaerobic exercise
Isometric Resistance Training
Contracting muscles against an immovable object
No joint movement, muscle does exert force
Isokinetic Resistance Training
Allows a person to operate at a constant speed/rate against a weight/resistance
Uses machinery where the harder you push, the harder the machine pushes back
Machinery = $$$ ∴ inaccessible
Fastest way to improve muscular strength
Callisthenics
Body weight resistance training
Resistance applied comes from the force of gravity acting on the body
Exercise Ball (FIT Ball) Training
Develops core stability
Plyometrics
Involves rapid eccentric (lengthening) contraction followed by a forceful concentric (shortening) contraction
Aims to improve muscular power in sports which require jumping, hopping, skipping, etc
Only should be used by flexible, well conditioned athletes to avoid injury
Flexibility Training
Any calisthenic that puts the muscle into a stretched position
Dynamic Stretching (Active)
Performing a gradually intensifying series of movements that are both general and specific to the sport
Used in warmups
PNF Stretching
Proprioceptive Neuromuscular Facilitation
Involves taking a muscle to its max range using an immovable object (a partner)
Passively increase range
Muscle should be contacted for 6s, cycle repeated 4-5 times
Static Stretching (Passive/Stationary)
Taking a muscle to its greatest range and holding for 30-45s
Ballistic Stretching
Rapid moment into stretch position, then bouncing/jerking against muscle to produce a greater muscle length
Not recommended = injury
Circuit Training
Combines both continuous (low rest in between stations) and resistance training
Consists of a series of exercise stations arranged in order and performed in sequence
Develops strength, endurance, flexibility and co-ordination
The Training Year
Annual plans taken into fitness considerations:
Must take into account:
1. Testing results
2. Dates of Competition
3. Rate of Progressive Overload
4. Fitness Components Developed
5. Climate/Season
5. Maintenance of Peak Performance
Periodisation
Breaking down of the training year into 3 broad phases
This structure should account for peaking for major events
Phases of the Training Year
- Preparatory Phase (General and Specific)
- Competition Phase
- Transition Phase
Breaking Down of the Year (3 Key Terms)
Macro - over long time (annually)
Meso - smaller cycles (monthly)
Micro - even smaller cycles (weekly)
Preparation (Pre-season) Phase
Spilt into the general and specific preparatory phases
General Preparatory Phase
4-10 weeks
Focus on building aerobic base/capacity
Volume increases
Intensity remains relatively low
Specificity remains low
Specialised programs to counteract individual weaknesses
Specific Preparatory Phase
2-6 weeks
Shift to more sport-specific skills/gameplay
Specifcity and intensity increses
Volume decreases or plataeus
Compeition (In-season) Phase
4-6 months
Focus on maintenance of pre-season fitness
Training should be hard-easy schedule (hard early in week, easier at end –> comp day)
Specificity plateaus or slightly increases
Intensity plateaus
Volume decreases and plateaus
Transition (Off-season) Phase
6-12 weeks
Physiological and psyhchological break
Devoted to reamin relatively active to negate the impacts of detraining
e.g
Low intensity endurance work
Recreational sports
Specialised trainings to improve weaknesses
Peaking
The planning of training so that an athlete reaches their optimum state of readiness to perform at a particular pre-determined time
Types of Peaking (2)
Whole Year Peaking
In-season Peaking
Whole Year Peaking
‘UP’ for the whole year
Where players peak during the entire in-season period
In-season Peaking
Peaking for specific moments/games
Involves reduction in training (taper) (apprx. 1 week) in the lead up
Tapering
Reduction in training before a major event to allow complete recovery and optimal performance due to reduced fatigue and maximum strength/endurance
Fitness Testing
Measurements of physiological responses to physical activity in a controlled manner
Types of Fitness Testing
Lab Tests
Field Tests
Rationale of Fitness Testing
Undertaken prior, during and following a training porgram (approx. 8-12 weeks)
One off testing is irrelevant
Recovery
The process of returning the body to its pre-exercise state
or
The process of allowing the body to adapt to the training stimuli presented to it
Fatigue
A state of discomfort and decreased efficiency resulting form prolonged/excessive exertion
Causes of Fatigue
- Type, Intensity, Duration
- Fitness Level
- Mental State
- Nutritional State
3 SPECIFIC CAUSES OF FATIGUE
Fuel Depletion
Metabolic By-products
Dehydration and Increased Body Temp
Fuel Depletion
ATP-PC:
ATP and PC stores depleted after 12s
LA:
Fuel is glycogen
Unlikely to deplete but metabolites build-up
AEROBIC:
Body stores fuel for multiple hours (glycogen, fats, protein)
Intensity will slow due to increased oxygen needed to metabolise fat into ATP
Metabolic By-products
Lactic Acid inhibits calcium and glycolytic enzymes
H+ decreases pH in muscle and plasma (burning fatigue sensation)
Dehydration and Increased Body Temperature
Loss of bodily fluids can impact physical performance
Increased temp drives blood flow away from muscles
Rest Day
A reduction in intensity or duration of training
Overtraining Syndrome
Too much overload and/or too little recovery which may result in a collection of emotional, behavioural, and physical symptoms
or
Cumulative exhaustion that persists even following recovery periods
Overtraining signs and symptoms
Muscle pain/soreness
Depression
Moodiness
Washed out feeling
Headaches
Loss of enthusiasm for sport/exercise
Phases of EPOC
- Alactacid (Fast)
- Lactacid (Slow)
Alactacid
1st Phase (FAST)
Re-saturation of myoglobin and haemoglobin with O2 (2-4L)
Replenishment of ATP and PC stores
- 50% complete in 30s
- 100% 2-3mins
Lactacid
2nd Phase (SLOW)
Oxidisation of Lactic Acid (removal)
- CO2 and H2O (65%)
- muscle/liver glycogen (20-25%)
- protein (10%)
- blood glucose (5%)
Breakdown and removal of 50% LA occurs in 30mins
- 95% achieved with active cooldown
The return of the heart and respiratory muscles and body temperature to resting levels
Replenishment of muscle and liver glycogen
Nutritional Replenishment (Carbs)
1-1.2g of carbs per bodyweight Kg
Within 1st hour as this is when glycogen replenishment/synthesis rates are at their highest
Majority of stores replenish in 5-10hrs (longer if endurance)
Nutritional Replenishment (Protein)
15-25g within 1hr after exercise
Nutritional Replenishment (Rehydration)
Up to 24hrs to fully rehydrate
Drink at regular intervals (20mins)
500-800mL per hour
Carb replacement/energy drinks only necessary for activity longer than 1hr (water is sufficient)
DOMS
Delayed Onset Muscle Soreness
Pain/soreness 1-3 days after exercise
- frequent when starting new programs
- response to unusal exertion
How to treat DOMS?
Massage
Doing nothing
CWI, CWT, HWI
Stretching
Active recovery after exercise
DOMS Cause
Microscopic tearing of muscle fibres and associated swelling
Training for ATP-PC
Sprint intervals, weight training, plyometrics
1:4 - 1:8 work:rest intervals at MAX intenisty
Training for LA:
Short interval, circuit training (fartlek/weights)
1:4 - 1:2 work:rest intervals at 85-95% intensity
Training for Aerobic System:
Continuous training, long interval training
Submaximal intensity (70-85%)
Active Recovery
Light, continuous activity of what has just been completed
Speeds up LA removal by 50%
Followed by stretching regime
Passive Recovery
Used in high intensity exercise (ATP-PC system)
Involves sitting down and not moving
Physiological Strategies (4)
- Active recovery
- Passive Recovery
- Stretching (5-10mins optimal)
- Rehydration (water = good, sport drinks = more effective)
Regenerative Techniques (6)
CWI
CWT
HWI
Massages
Sleep
Compression Wear
CWI
Cold Water Immersion
Immersion of the body in cold water
- 5-10mins @ 10-15°C
- decreases blood flow and muscle temperature
- good for collision sports/therapy as restricts blood flow (helps bruising and swelling)
CWT
Contrast Water Therapy
Alternating between hot and cold water (e.g hot cold showers)
3:1 ratio of hot:cold
HWI
Hot Water Immersion
Immersion of the body in hot water
37-40°C
Done in spas, jets can contrubute to massage therapy
Massages
Used; no scientific evidence to help recovery and may be detrimental to DOMS
Sleep
6-7hrs at least
- avoid napping/sleeping in
