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Pe - Miss Evans - Coggle Diagram
Pe - Miss Evans
Nutritional aids
Nitrate - Legal
- Presents in large quantities in green veg
- Dilates blood vessels, reduces blood pressure and increases blood flow
- Delays OBLA, reduces EPOC
- Beneficial for endurance athletes who are close to lactate threshold (5-30 mins)
Negative side effects
If too much is consumed, turns haemoglobin into methomoglobin which limits the effectiveness of releasing oxygen, headache, dizziness
Caffeine - Legal
- Tea, coffee
- Used to heighten the CNS
- Metabolises fats as a fuel store
- Delays use of glycogen and preserves energy stores
- Increased focus and attention
- Can delay fatigue and increase aerobic capacity
- Endurance athletes
Negative side effects
Dieuretic effect leading to dehydration, anxiety, insomnia and gastrointestinal problems
Creatine - Legal
- Supplements
- Improves strength and lean muscle mass
- Helps muscles recover quicker
- Increase PC stores, more fuel for HIT or performance --> higher max and explosive strength
- power/weight lifters
- Creatine supplements can increase PC stores by 50%
Negative side effects
Gastrointestinal problems, water retention, weight gain, muscle cramps, dizziness, long term effects are unclear
Bicarbonate - (IOC banned the use of it in competition)
- Used to prevent bloodstream becoming acidic by balancing out pH
- Prolongs onset of fatiguing bi-products
- Called 'soda-loading'
- Beneficial for anaerobic performances
- Increases tolerance to lactic acid
- Performers can train at a higher intensity for a longer duration
Negative side effects
Unpleasant taste cab cause nausea, gastrointestinal problems
Endurance and glycogen loading
- Closely monitoring carb intake a week before an event to maximise glycogen stores
- Endurance athletes
- Mod intensity exercise = 5-7g per kg of body mass per day
- More than 4 hours exercise = 10-12g of carb per kf of body mass per day
Pre event
- 3hrs slow digesting carbs eg. porridge, pasta
- 1-2 hrs fast digesting carbs eg. energy bars, honey
- Anyone competing for under 1hr = small regular fast digesting carbs to maintain blood glucose and preserve glycogen stores
- Increases glycogen stores
- Increases endurance capacity
- Delays fatigue
- Increased time to exhaust by up to 30%
- Helps to build muscle mass and prevent weight loss
Negative side effects
Low blood pressure in depletion phase, porr recovery rates in depletion phase as well as lethargy and irritability, gastrointestinal problems, affects mental preparation pre-event
Amount, composition and timing of meals
- Used to increase strength through increasing muscle mass
- 5-6 meals per day, 30% of lean protein (eg. tuna), complex carbs and limited fats
- 30 to 60 misnaming before exercise = fats digesting carbs and protein
- Post-training (within 2 hours), fast digesting carbs and proteins to replace the lost glycogen and boost protein synthesis for muscles
- Enhances building and repair of the muscles
- Beneficial for bodybuilders
Negative side effects
Excessive weight gain due to food intake being greater than activity levels
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Periodisation - Organised division of training into blocks. Each training block has a specific goal and time frame
Microcycle
- Short term plan over 1-3 weeks
- Aims to achieve short term goal (eg. technique)
- Each microcyle broken down into several sessions, each focusing on a specific unit (skill-based practices)
Mesocycle
- Mid-term training plan over 4-16 weeks depending on the phase of training the performer is in
- Aims to achieve mid-term goal (maintaining fitness)
- Each mesocycle broken down into several macrocycles
Macrocycle
- Long term training plan (1 year) --> could be 2 years European, 4 years Olympics
- Aims to achieve a long term goal
- Broken down into several mesocycles
Aims
- To reach physiological peak at the correct time
- To avoid injury and burnout
- To give realistic and achievable goals
Unduly periodisation allows you to peak for a longer period of time
Pharmacological aids
Anabolic steroids - Illegal
- Taken as tablet, capsule, injection, cream
- Can be detected in urine
- Muscle growth, strength and speed --> explosive power, increase recovery time and increase intensity and duration of training
- Taken by power/strength athletes
Negative side effects:
Hair loss, irritability, aggression, mood swings, acne, shrink testes/hair on face for women, liver damage, lung failure
- Ban = 4 years
Recombinant erythropoietin (RhEPO) - Illegal
- Recombinant EPO is a synthetic of the natural EPO in the body, responsible for RBC production
- Injected
- Increases oxygen transport, aerobic capacity, intensity and duration of exercise before fatigue
- Used mainly by endurance athletes
Negative side effects:
Increases blood viscocity, decreases cardiac output, increases risk of heart attack, raises risk of blood clots
- May be attempted to mask through plasma infusions and blood thinners
Human growth hormone - Illegal
- Synthetic copy of natural growth hormone
- Used for power/strength athletes such as throwers, lifters, sprinters
- Increases muscle mass and bone density as well as increase metabolism so fat mass also decreases
- Increases recovery, as well as allowing athletes to train at a higher intensity for a longer duration
- Can increase blood glucose levels meaning that it is more readily available to turn into ATP (glycolytic system)
- Hard to detect in testing
Negative side effects
Abnormal bone development = pain and discomfort, enlargement of vital organs --> organs failure, increases risk of certain cancers, diabetes and heart failure, risk of infection through needles
- HgH seen was preferable over testosterone as there is less side effects over small doses but to see an effect, HgH must be taken in bigger doses
Physiological aids
Blood doping - Illegal
- 4 wks prior to performance, blood removed, frozen and then re-injected into athlete just before performance
- Increases RBC cont --> increases aerobic capacity and oxygen carrying capacity
- Work aerobically for longer, delay of fatigue, maintain optimal performance
- Used by endurance athletes
Negative side effects
Increase blood viscosity, increases risk of blood clots and heart failure, risk of transfusion and infections
- 5-13% increase in VO2 max
Intermittent hypoxic training - 4-8 weeks - Legal
- Train under low partial pressure of oxygen, mimics altitude
- Aerobic or high intensity mask worn during exercise and relieved during relief/rest
_ Increases haemoglobin, RBC count and oxygen carrying cpapcity, increases mitochondria, increases buffering capacity delaying OBLA
- Acclimatisation for events at high altitude
- Increases intensity and duration before fatigue
Negative side effects;
Any benefit quickly lost when IHT starts, may lose motivation and disrupt training patterns, hard to reach normal work rates, decrease immune function and increase risk of infection
- Hight intensity work for 1-3 mins or 15-40 mins of aerobic
Cooling aids - Legal
- Ice vests, packs and baths
- Reduce core temperature, speed up recovery and treat injury
- Used mainly by endurance athletes
- Reduces thermal strain (additional pressure placed on the body) and cardiovascular drift (increased HR due to high temp.)
- Nerve endings numbed to reduce pain, arterioles vasoconstrict to reduce blood flow and minimise swelling
- Ice baths used to speed up recovery --> reduces exercise induced muscle soreness and DOMS
- Blood vessels vasoconstrict removing waste products and after, vasodilator pushing lactic acid out and flush muscles with oxygenated blood to heal and repair damaged muscles
- beneficial for athletes competing in events close together
Negative side effects
Ice baths can be painful, hide or complicate injuries, if used in the chest region can cause pain and trigger angina, so should be avoided by elderly, those with heart conditions/hypertensions, could lead to overexertion
Principles of Training
Moderation - adapt but still maintain a balance
Reversibility - Avoid boredom and injury
Specificity - Specific to individual/sport
Variance - Different activities
Overload - FITT
Progression - Gradually increasing overtime
Periodisation
Testing - fitness tests to measure CoF
Warm-up - Before period of exercise
Cool-down - After period of exercise
Warm ups
- Raise body temp and prepare athlete physiologically and psychologically for performance
- Should last between 20-45 mins, gradually increase in intensity
Should consist of:
- HR raising activity to increase body temp, blood flow, HR, oxygen to the working muscles
- Stretching and mobility exercises to lubricate and mobilise joints and increase elasticity in connective tissues
- Sport specific drills to activate neural pathways and rehearse movement patterns
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