Please enable JavaScript.
Coggle requires JavaScript to display documents.
Exercise physiology - Coggle Diagram
Exercise physiology
Training
-
Stretching- passive, active, dynamic, ballistic
-
-
-
-
Methods of training
continous- aerobic system, endurance sports, low inensity
fartlek- aerobic and anaerobic, varying intensity, games sports
weight- endurance and weight, working at % of 1 rep max
interval- working with breaks, spirnts and jogs
-
Diet
Carbohydrates
-
-
Glycogen loading
depletion= 6 days before, high protein and high exercise, low carbs
super compensation= 3 days before, high carbs, low protein and exercise
prevents hitting wall, store of energy for aerobic events
BUT bloating, weight gain and 'heavy legs'
glycaemic index- rate of release of energy into the body, the lower the index, the longer the energy breakdown
-
Fats
-
-
unsaturated, saturated and trans fats
-
-
-
Minerals
-
-
-
-
water improves reaction time, supports sweating and lowers heart rate
Dietary supplements
Creatine monohydrate- improves ATP-PC system, increases duration, muscular strength and recovery time
Sodium bicarbonate increases buffering capacity, decreases acidity of muscles BUT nausea and fluid retention
Caffiene- improves alertness, decision making, and increasing aerobic performance by reducing percieved exertion
Diet and nutrition
Carbohydrates
simple= short chain, found in fruits, refined sugar
complex= long chain molecules, slow energy, starhcy foods (pasta, bread, potatoes)
glycaemic index- ranks carbs according to their effect on blood sugar levels eg a low index= slow energy release
-
Glycogen loading-
6 days before= high protein + high intesnity work (depletition)
3 days before= high carbs + low protein + low intensity work (carbo loading/tapering)
Why?
6 days- hard work burns off existing carb stories, high protein repairs muscles
3 days- double gylocgen stores (prevents hitting wall), with water to aid storage
Cons: can alter training plan if lack energy, heavy legs, weight gain
-
Fats
saturated- high LDL cholesterol, animal sources, weight gain, builds atheroma,
-
-
unsaturated- eg olives, avocados, seeds that carry fat soluble vitamins
-
Proteins
-
muscle growth and repair, making enzyemes, hormones and haemoglobin
used by power athletes, spirnters
Vitamins
-
B1,2,3,6,12 are water soluble
-
Supplements
Creatine monohydrate
-
-
BUT creates muscle cramps, vomiting, bloating
Sodium bicarbonate
increases buffering capacity of blood, delay OBLA
-
-
BUT bloating, swelling from fluid retention
Caffiene
-
areobic performers, more energy
dehydration as a dieuretic, insomnia, muscle cramps
-
Injury
Types
acute= sudden, painful injuries
-
-
Fracture:
spiral- winding shape
greenstick- breaks on one side, not all the way through
comminuted- breaks into over 3 pieces
hairline- partial and difficult to detect
buckle- deforms but no break
longitudinal- alongside bone
Prevention
Warm ups: muscle temp increases, muscle elasticity increases, nerve impulse conduction increases
Bracing and taping- removes impact on joint, stability
protective equipment- eg shin pads, spikes, gum shield
-
Rehabilitation
Crotherapy- -100 temperatures cause blood to protect vital organs, upon leaving blood rushes to muscles for recovery
-
-
Hyperbaric chambers- delivers pure oxygen to muscles for quick recovery and blood with WBC to injury site
-
-
Injury
Types
-
fractures: comminuted-
broken into 3 or more pieces
hairline- partial fracture
spiral- winding break
buckle- brone deforms not breaks in children
greenstick- fractures on one side
acute= sudden injury eg fracture, sprain, swelling
chronic= over time, terminal, dull ache, eg tennis elbow
-
-
Rehabilitation
proprioception training
-
-
includes jumping, hopping and balance
strength training
-
machine weights to give control to machine, used early on, fosuc on strength
-
-
hyperbaric chambers- delivers 100% O2 to muscles, high pressure so forced inside, speeds recovery, increase blood supply to site for WBCs
cryotherapy- use RICE from liquid nitrogen in chamber, protective clothing, only 3 minutes, blood protects vital organs in core during, but after, blood rushes to muscles
-