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(Nutritional aids, Physiological aids, Ergogenic Aids, Principles of…
Nutritional aids
Nitrates
- inorganic compounds consumed by eating root vegetables e.g. Beetroot + leafy green vegetables - can also be consumed in powdered form in smoothies or soups
- Help to dilate blood vessels, reducing blood pressure + increasing blood flow
- can start consuming 5-6 days before performance - mostly beneficial to endurance runners close to OBLA or lactate threshold
- Side effects: headaches + dizziness + digestive problems
Bicarbonate
- an alkaline which helps to prevent excessive rise in acidity in the blood stream during exercise
- particulary useful to anaerobic athletes producing high levels of lactic acid during performance
- body's tolerance to lactic acid is increased by buffering hydrogen ions delaying OBLA
side effects:
- gastrointestinal problems
- nasuea
Glycogen loading
- in the week building up to competition the athlete can manipulate their diet to enhance the bodies retention of carbohydrate + glycogen
- days following a high fat protein diet is consumed - this is followed by another glycogen depleting activity session
- finally athlete consumes a high carb diet whilst resting the body for competition
- helps increase glycogen stores + delay fatigue during aerobic events
- Side effects:
- hypoglycaemia + poor recovery during depletion phase
- lethargy during depletion pahse
- gastrointestinal problems + bloating
Caffeine
- increased mental alertness/concentration - central nervous system stimulant
- elevated mood
- decreased fatigue
- enhanced catecholamine release
- improved muscular strength
- Side effects:
- caffeine is a diuretic
- impairs heat tolerance
- stomach upsets (gastrointestinal problems)
- insomnia
- nervousness
Creatine
- can be consumed in powder form or capsule
- can increase creatine stores in the muscle by 50%
- performer can train at higher intensity for longer with a subsequent increase in muscle mass
- helps all activities using the ATP/PC system
- Side effects:
- increased weight gain
- muscle cramps
- increased water retention
- gastrointestinal problems
Physiological aids
Cooling aids
Pre-event:
- cooling towels or ice vests can be used to reduce core body temperature in hot or humid training, performing conditions
- helps to reduce thermal strain + cardiovascular drift
- can help to reduce sweating, dehydration, and ultimately sustain aerobic performance
Injuries:
- most injuries are accompanied by swelling.
- Ice packs can be used to help reduce swelling + pain at the site of the injury
Post event:
- ice baths are used to vase-constrict blood vessels reducing blood flow. On exiting the ice bath the blood vessels vasodialte flushing the muscles with oxygen to help recovery
- can help reduction of DOMS
Blood doping (illegal)
- The illegal practise of removing blood from the athlete about 3-4 weeks prior to performance: - blood is frozen - subsequent training replenishes lost blood - 2 hours before event the extracted blood cells are re-injected in a saline solution - artificial increase in total volume of red blood cells (often via transfusion) - improves endurance performance by increasing blood's O2 carrying capacity - increases VO2 max + measurable performance
Can cause:
- blood clotting
- heart failure
- transfusion complications
-
Ergogenic Aids
Pharmacological aids
Anabolic steroids
Testosterone:
- taken orally or injected - designed to mimic effects of testosterone
- promote the synthesis of proteins + enhances muscle growth
- allows for increased frequency and intensity of training and improved recovery
- used mostly for explosive power events
Side effects:
- M = Mood swings (hormone imbalance)
- A = Agressive
- A = Acne
- D = Damage to liver/heart
Erythropoietin (EPO)
- Synthetic copy of a hormone produced by kidneys to stimulate the bone marrow to produce red blood cells
- Recombinant EPO is used to produce more haemoglobin in the blood + aid oxygen carrying capacity
- more efficient use of O2
- performance + endurance increase
Dangers:
- increased blood visocity
- increased clotting potential
- increased risk for stroke + heart failure, or pulmonary edema
-
Ergogenic aids: - any substance or treatment that either directly improves physiological variables associated with exercise performance or removes subjective restarts that may limit
Principles of training
Periodisation
- the organised division of training into a number of specific blocks or phases
Macrocycle
- long-term training plan - work in 1 year plans e.g. olympian might have a four year cycle
Mesocycle
- mid-term training plan - 4-16 weeks/goal = painting general fitness
microcycle
- short-term training plan
- 1-3 weeks/skill based or flexibility training
Phases
- Preparatory phase: - During off-season - develop a base for pre-season - general conditioning - focus on aerobic training, mobility + strength + conditioning During Pre-season - progressive overload is the focus - sport-specific fitness - volume starts to reduce + specific skills are increased
- Competitive phase: - training load reduce with lower intensity
- maintain fitness whilst avoid injury
- focus on strategies + tactics
- endurance athletes need high-intensity training to be competition ready
- Tapering:
- to achieve peak performance - 2-3 week before - training load is reduced + relief is increased
- intensity is maintained, but volume is decreased
- making sure muscles are full of energy
- Transition phase: - active rest + recuperation - low-intensity aerobic work, such as swimming or cycling
Or
- could be completed whilst receiving treatment for injuries
- training will gradually increase for the new year
Principles
- moderation - gradual increase in workload will ensure injury avoided
- Reversibility - if training levels are not maintained the benefits gained will regress
- Specificity - training should best replicate the type of activity and energy systems used in performance
- Variance - varying the type of activity undertaken can help to increase training effects + reduce boredom
- Overload - the system must be overloaded in order for adaptions to take place
- Progression - overload needs to be applied gradually to ensure best adaption + avoid injury