Sports massage Athletic training, recovery, sport psychology, nutrition, intro to sport taping Flashcards
Overload
Supercompensation
Increase stress applied to the body beyond normal
Athlete’s body accustomizes to stress
Increase volume (quantity or duration)
Intensity (quality)
Caution: local muscle fatigue, general muscle fatigue
Periodization 3 phases
I. Conditioning phase (preparation) - emphasis on aerobic and anaerobic fitness - often train tired
II. Transitional phase (pre competition) - emphasis on technique and cognitive aspects; recovery from conditioning phase
III Competition phase - max.exertion of athlete
Specificity
Training is specific to the athletes sport to have improvement
Identify most important components of fitness for a given sport and tailor a specific training session
Considerations strength, power, endurance
Individuality
Every athlete will have different responses to various training methods
One program suits one athlete, it may not suit another
Adequate Recovery
Crucial - allows for full physical and mental recovery from training and competition
Energy stores replenish, lactic acid removed, fresh O2
Light exercise vs. total cessation of activity
Recovery includes: rest, sleep, proper nutrition and Water
Inadequate recovery
Impairs performance
Causes fatigue and lethargy
Overtraining= impalance of vigorous training and energy expenditure with food intake and rest; muscle wasting ma occur
Sport Psychology Definitions:
Arousal = level of CNS activity or excitement
Anxiety = person’s uneasiness/distress of future uncertainties
Arousal level affects performance; arousal level may or may not change with anxiety levels
Sports Psychology - inverted U
Balance between low-high arousal and poor optimal performance. Want to be the highest Optimal performance.
Nutrition and diet
Iron Fuel=Carbohydrates and fats protein calcium hydration pre-event meals post-event meals
Iron
Plays a critical role in sport performance because it delivers oxygen to muscle cells
Athletes at risk for iron deficiency =long distance runners, pre-menopausal, adolescents, vegetarians, aesthetics
Iron supplements should be consulted with a doctor or nutritionist
Carbohydrates and fats
Main sources of energy
Carbs = Limited strorage (glycogen), needs replenishment, good for short duration/high intensity ex. 500 g in the muscles
Fats = Lrg source of potential energy ) 2X more than carbs and protein) good for long duration/low-mod.intensity ex.
Glycogen depletion =fatigue, sluggishness, heavy legs, inability to maintain normal intensity
Protein
Main function is to repair and build muscle
Produces small amounts of energy
Energy is needed to breakdown into amino acids ->glucose
Helps increase duration of exercise
Helps when carbs are depleted (endurance events)
Calcium
Essential for health bones, blood clotting, nerve transmission, muscle contraction & enzyme activation
Many athletes do not consume dairy because high fat
supplements or food alternatives needed in this case
Hydration
Before exercise (2-3h) 400-600 ml During exercise - put it in your mouth and not head, drink to match sweat loss, add carbs to water = improve performance and decrease rate of fatigue after exercise replace remaining fluid deficit (compare pre and post ex. weight) + electrolytes and sodium
Pre-game nutrition and diet
Eat light and avoid “bulky” foods
Eat complex carbohydrates and limit protein and fat intake
Eat slowly to avoid indigestion
Avoid drastic changes to diet routine prior to competition
Drink copious amount of H2O
