Sports Performance Enhancement Flashcards
What is the recommended macronutrients for an athlete?
Protein: 10-35%
Fat: 25-35%
CHO: 45-65%
Example: 20% protein, 30% fat and 50% CHO
What are the energy sources for:
- Power (0-4 seconds)
- Speed (5-60 seconds)
- Endurance (> 2 mins)
- Power (0-4 seconds):
- ATP, Creatine Phosphate
- Speed (5-60 seconds)
- Muscle glycogen, Glucose
- Endurance (> 2 mins)
- Muscle and liver glycogen and glucose; muscle, blood and adipose lipids, and blood and liver amino acids
What is the recommended CHO intake?
45-65%
OR
6-10 g/kg/BW/d
What is the recommend protein intake?
10-35%
OR
1.2-2.0 g/kg/BW/d
What is the recommended fat intake?
20-35% of total energy intake
How do you achieve glycogen super compensation?
Exercise taper
CHO rich diet (7-12 g/kg BW/d)
- can normalize glycogen levels within 24 hours, extending to 48 hours can achieve glycogen super compensation
After exercise:
How much fluid should be replaced?
125-150% of remaining fluid deficit
- 1.25 - 1.5 L for every 1 kg BW lost
If a player lost 4 pounds during exercise, how much fluid should they replace?
- 16-24 oz fluid per pound lost
4 x 16oz = 64 oz
What % BW should athletes maintain hydration?
@ less than 2% BW reduction
For events greater than 60 minutes: how much CHO should be replaced?
30-60 g/hour
- maintains blood glucose concentrations
For events greater than 2.5 hours: how much CHO should be replaced?
90 g/ hour
After exercise: how much CHO should be replaced? When?
Intake 1 -1.5 g/kg BW within 30 mins of completing exercise
- again every 2 hours for 4-6 hours after
When should sodium chloride be in fluid replacement beverages?
- inadequate assess to meals
- physical activity greater than 4 hours in duration
- initial days of hot weather
Sports requiring weight classes:
- how do you check hydration?
- a USG less than or equal to 1.020
- urine color less than or equal to 4
What is the recommended BW change for an athlete?
No more than 2% for successive days
What are the 3 phases of plyometrics?
3 phases:
- loading phase
- coupling phase (aka amortization phase)
- unloading phase
Describe the loading phase:
Eccentric
Deceleration
Cocking phase or countermovement
Describe the coupling or amortization phase:
Transition btwn loading & unloading phase
- AKA transmission phase
Describe the Unloading phase
Rebound
Shortening
Push Off or Propulsion phase
Muscle tendon unit shortens & concentrically contracts
Frequency of plyometrics?
2x/week
@ least 48-72 hours rest btwn sessions
What is the recommended recovery btwn sets/reps for plyometrics?
- high intensity:
- work rest ratio: 1:5 to 1:10
- low intensity:
- work rest ratio: 1:1 to 1:2
Duration of a plyometric program?
6-15 weeks
What is the Yo-Yo test?
Test = distance covered during the test
For elite athletes
If an athlete is cramping, what should you suspect?
Dehydration
- secondary to heat related fluid loss
Heat cramps:
- signs/symptoms:
- corrective action:
- signs/symptoms:
- muscle cramping
- corrective action:
- stretch muscle
- moderate activity
- provide fluids
Heat exhaustion:
- signs/symptoms:
- corrective action:
- signs/symptoms:
- profuse sweating
- cold, clammy skin
- faintness
- rapid pulse
- hypotension
- corrective action:
- cease activity
- rest under shade
- lie down
- provide fluids
Heat stroke:
- signs/symptoms:
- corrective action:
- signs/symptoms:
- lack of sweat
- dry, hot skin
- muscle incoordination
- mental confusion
- disorientation
- corrective action:
- call EMS
- Initiate cooling of body
- Immerse in cool water
Describe the phases of a macrocycle:
Pre-season: - maintain base-level strength In-season: - refines sport specific skills Post season: - allots an extended period of time for rest & recovery Off season: - focus on total body to serve as base of sport specific fitness
What test is often used to access POWER?
Wingate-Wingate test:
- most widely used protocol for muscle power & indirectly anaerobic capacity
Strength programming:
- Hypertrophy: sets/reps
9-15 reps
40-70 seconds per set
Strength programming:
- Power
1-10 reps
0-10 seconds per set
Strength programming:
- Applied functional hypertrophy
6-8 reps
20-40 seconds per set
Strength programming:
- Strength
1-5 reps
0-20 seconds per set
HIIT:
Central & Peripheral cardiorespiratory & muscular adaptations
- Increased stroke volume & cardiac output
- Increased mitrochondrial number & increased VO2 max
What is plyometric exercise used for?
Used to develop or improve power
- the ability to develop force over time
What are the guidelines proposed for a proper meal or snack eaten prior to exercise/sporting event?
Provide sufficient fluids low in fat and fiber high in carbohydrates moderate in protein be well tolerated by the athlete
What are vegetarian athletes at risk for?
Vegetarian athletes may be at risk for low intakes of energy, protein, fat, and key micronutrients
In hyponatremia - what are serum sodium levels are below?
How can this be prevented?
130-135 mmol/L
Sodium consumed with rehydration beverage (over 4 hours of exercise) AND/OR fluid intake does not exceed sweat looses
What energy system is used in the 40 yd dash?
ATP-PCr system
10-20 secs
Examples: 100 yd dash, power clean
What energy system is used for activities lasting 30 seconds to 2 mins?
Glycolytic System
What energy system is used for activities lasting greater than 2 mins?
Oxidative System
What type of plyometric would you start with?
Rapid response
Followed by:
- Long
- Very long
- Short
When initiating a long response plyometric program - what type of movement would you start with?
Non-counter movement
Followed by:
- Counter Movement
- Double Contact
- Continuous
How much “prehydration” is recommended?
17-20 oz 2-3 hours before and 7-10 oz every 15-20 minutes is all that is recommended.
