exercise physiology

what are the five food groups that exist within our diet

1. bread, cereal, rice and pasta

2. fruit and vegetables

3. meat, poultry and fish

4. milk, yoghurt and cheese

5. fats, oils and sweets

amount of energy we consume is dependant on

1. age of individual

2. sex of individual

3. level of physical activity

4. periods of growth

normal diet for a male

• 55-60% CHO

• 25-30% fats

• 10-15% proteins

normal diet for an athlete

• 70% CHO

• 15% fats

• 15% protein (can be 30% for body builders)

what is ATP

• adenosine triphosphate

• when broken down for energy it releases a phosphate molecule and becomes ADP

ATP in muscles

• very small amount so needs to be continually resynthesised to provide energy for longer periods

• can be rebuilt from breakdown of CP or macronutrients

what food fuels relate to which chemical fuels

1. CHO - glycogen and glucose

2. fats - free fatty acids and triglycerides

3. protein - amino acids

   • stored form in the body

types of GI foods

1. low GI: apples, lentils, kidney beans, peanuts, navy beans

2. moderate GI: corn, peas, white pasta, oranges

3. high GI: pure glucose, honey, white bread, white rice, gel shot

rebound hypoglycaemia

• immediately after eating CHO, there is a rise in b.g.l. results in insulin being released and lowering b.g.l

• consuming high GI just before physical activity can cause an overshoot in insulin release

• this significantly reduces b.g.l., impairs CNS functioning causing a negative effect on perfomance

ATP production during rest conditions

• abundant O2 supply, means approx 2/3 of ATP is produces from fat stores within muscle and elsewhere in body (fat is richer source needing more O2)

• other 1/3 is produced from CHO stores in b.g an glycogen stores

ATP production during physical activity

• places increased demand of O2 supply to working muscles

• during high intensity respiratory and circulatory are unable to supply muscle cells with enough O2, causing cells to burn glucose anaerobically, producing limited amount and fatiguing by products

crossover concept

theoretical model that explains the balance of CHO and fat usage during sustained exercise

hitting the wall steps

1. low intensity: stored fats main source

2. intensity increases, contribution of muscle glycogen increases to meet increased demands for fuel

3. enough glycogen stored in muscles to last up to 60 minutes, hit the wall when muscle glycogen runs out

4. when runs out, stored liver glycogen becomes primary, exercise continues but performance diminishes

5. depletion of liver glycogen affects brain, decision making ability affected

6. fats now primary and intensity is decreased to supply O2 for fat breakdown

7. depletion of fats results in protein being used as fuel source (ultra endurance)

three day method

• consume 7-8g/kg of body weight of CHO for three days in lead up to comp

• can still exercise but taper to not deplete glycogen stores

one day method

• consume 8-10g/kg of CHO day before competition (may need supplements)

• tapering to spare muscle glycogen

advantages and disadvantages of CHO loading

• advantages: avoids depletion, allows higher intensity for longer

• disadvantages: binding of H2O to CHO increases H2O absorption, increasing weight

fluid replacement pre comp

• IL before exercise

  • 600ml 3-4hrs before

  • 400ml just before to prime stomach

  • avoid diuretics

  • allows more sweat before performance in inhibited

fluid replacement during comp

• 200ml every 15 min

• avoid drinking just water as salt lost need to be replaced

• don’t just drink when your thirsty

fluid replacement post comp

• for every 1l of sweat loss, consume 1.5L as you will urinate some out

• consume slightly salty fluid to keep osmolality high

pre, during, immediately after, post 24 hrs foods

• pre 3-4hrs before: low GI, slow glucose release into blood, delays use of stores

• during: 30-60g of high GI CHO per hour, rapid release of glucose, delays use of stores

• immediately after: high GI to top up stores, most responsive

• next 24hours: 7-10g/kg of low GI, slow release to assist with recovery of glycogen stores, protein

types of performance enhancers

1. legal

   • protein powders

   • caffeine

   • creatine

2. illegal

   • anabolic steroids

   • blood doping

   • EPO

protein powders consumed

1. consumed

   • supplements

   • natural well balanced food diet

protein powders physiological benefits

1. physiological benefits

   • assist muscle bulk and repair damaged tissue

   • decrease muscle catabolism

   • improve rate of recovery

   • increased muscle mass (has to be doing resistance training)

protein powders physiological risks

• increased risk of osteoporosis

• colon cancer

• kidney damage

• increases water retention

who benefits from protein powder

• sports people wishing to increase muscle bulk

• athletes in heavy training

caffeine consumption

• dietary sources (coffee, tea)

• guarana in energy drinks

caffeine physiological benefits

• increasing alertness, arousal levels and decreasing reaction time

• glycogen soaring affect by oxidising free fatty acids

• acts as analgesic (supressing neurotransmitters) reducing perception of effort and increasing time to exhaustion

caffeine physiological risks

• diuretic

• increased heart rate

• irritability

• increased muscle shakes

• insomnia

• headaches

who benefits from caffeine

• endurance athletes

• short duration high intensity

• events with fast reaction times

creatine consumption

• creatine monohydrate in supplemented form

• naturally occurring compound in skeletal muscle

• amino acid that occurs in high levels in meat and fish

creatine physiological benefits

• improve muscular power and reduce muscular damage

• provide increased CP in muscles, reducing dependence on anaerobic system, increasing ATP and delaying onset of fatigue

• stimulate protein synthesis, improving muscle enlargement

• improve buffering effect on ADP, increased supply of ATP

creatine physiological risks

• weight gain

• cramping

• diarrhoea

• dehydration

• dizziness

creatine benefiters

• short duration, high intensity explosive activities

anabolic steroids consumption

• orally, injected intramuscularly or taken as gels or creams

• they are synthetically produced drugs that mimic the effect of testosterone

anabolic steroids benefits

• increase performers size, strength and power

• decreases recovery time

• stimulates protein synthesis

• improved rate of tissue repair

anabolic steroids risks

• acne

• liver/kidney disease

• depression, aggression

• infertility

• testicular atrophy

• male breast enlargement/ female breast atrophy

who benefits from anabolic steroids

• sports requiring strength and power

three types of blood doping

1. blood transfusions

2. EPO

3. synthetic oxygen carriers

consumption of blood transfusions

• remove 500ml of blood up to 6wks before comp

• place blood in centrifuge to separate RBS from plasma

• RBCS stored for up to 6wks

• during this time body recognises shortage and produces more

• RBCs reinfused

benefits of blood trasnfusions

• increased RBS count

• allows more oxygen to be delivered

• improved aerobic capacity

• better aerobic performance

risks of blood transfusions

• risk of infection

• risk of diseases

• increased viscosity increasing chance of heart attack, stroke

who benefits from blood transfusions

endurance athletes

erythropoietin consumption

• naturally occurring in kidneys - stimulates production of RBC in bone marrow

• injection under skin

EPO benefits

• stimulates bone marrow to produce more RBC

• increased RBS means more O2 is transported to muscles

• greater aerobic endurance

EPO risks

• increased blood viscosity

• potential for contracting infections diseases

• hypertension occurs when substance is introduced too quick

• convulsions

• liver or pancreatic damage

who benefits from EPO

endurance

synthetic oxygen carrier consumption

• athlete injecting purified proteins or chemicals that carry oxygen

• e.g. HBOC (haemoglobin based oxygen carriers) or PFC (perfluorocarbons)

synthetic oxygen carrier benefits

• increased aerobic capacity and endurance

• increase EPO levels and reduce lactic acid production

synthetic oxygen carrier risks

• increased blood viscosity

• potential for contracting infections diseases

• hypertension occurs when substance is introduced too quick

• convulsions

• liver or pancreatic damage

who benefits from synthetic oxygen carriers

endurance athletes

what is the annual plan

• training program spread across the whole year

• aims to ensure optimal performance occurs at the right time by

  • applying training principles over the year

  • applying a taper prior to competition

  • monitoring fatigue and recovery to prevent overtraining

length of the cycles

• macrocyles: 3 months

• mesocycles: 4-12 weeks

• microcycles: 3-10 days

3in phases of training, and their other names

1. preparation phase (preseason)

2. competition phase (in season)

3. transition phase (off season)

preparation phase objective (general and specific)

general objective: build suitable aerobic base and skill level leading into the competition

• high volume, low intensity (flexibility, fartlek, continuous training)

• fitness testing

specific objective: develop game-specific fitness, skills and strategies

• personalised training

• reduced volume, increased intensity (plyometrics, weight training)

competition phase (pre comp and comp objective)

pre comp objective: reach peak match condition

• intensities, tactics and durations

• specifity

• intensity increases, volume decreases

competition objective: fitness is maintained, dependant on individual situations

• players at optimal

• psychological and tactical preparation

• recovery session

• constant peaking and tapering are critical

transition phase

• training volume and intensity are reduced to allow full physical and psychological recovery

• aerobic fitness should be maintained

• monitor nutrition to ensure a return to active participation close to playing weight

• opportunity for rehabilitation

length of taper

4-28 days

athletes and their type of taper

• endurance : short taper (aerobic enzymes decrease rapidly so continued training is important

• strength and power athletes: long tapers (sprint and strength suppressed with intense periods of high volume training)

strategies for tapering

• reduce training volume, maintain or increase intensity

• increase use of recovery techniques

• monitor diet for adequate glycogen stores

• individualise program

if a player has peaked they are

in the ideal performance state IPS or in the zone, being at optimal readiness to perform from a psychological, physiological, technical and tactical aspect

physiological characteristics of peaking

1. physiological

   • injury free

   • improved rate of recovery

   • optimal cardiovascular, muscular and energy systems

   • responds automatically to demands

psychological characteristics of peaking

1. psychological

   • increased self confidence

   • ignores irrelevant cues

   • mentally relaxed whilst still alert

tactical and technical characteristics of peaking

• ideal technical efficiency

• tactically prepared

how can you achieve IPS

keep a journal to keep details to help them get into that state. read over them before a competition

• •When and where the game was played?

  •How did they feel before the game?

  •What they were thinking before, during and after the game?

  •Did they perform anything that might have contributed towards getting into the IPS?

  •How much sleep did they get before the game?

  Any other influencing factors?

3 key areas of recovery

1. nutritional recovery strategies: depleted fuel stores are refuelled by consuming high CHO foods and isotonic drinks

2. physical recovery strategies: aimed at regenerating the physiological capacities of the athlete, active and passive recovery

3. psychological recovery strategies: returning to optimal mental state, starts immediately after the game with debriefing

recovery for ATP-CP system

passive

• during EPOC when breathing rate remains elevated, ATP and PC within muscle are being rebuilt

recovery for anaerobic glycolysis

active

• the more quickly H+ ions can be removed from muscles, the more quickly performers will recover

• active maintains higher O2 levels, creates a muscle pump (increase rate of oxygen delivery and waste removal) to prevent venous pooling

recovery for aerobic system

active

• accelerate process of removing metabolic by products produced and accumulated during exercise bout

nutritional recovery stratergies

1. hydration post exercise

2. food/fuel post exercise:

   • protein and CHO enhances synthesis of glycogen and stimulates protein synthesis

   • post event meal: high GI, protein and approx. 1.5 times weight lost in fluids

physical recovery strategies (9)

1. ultrasound: high or low frequency waves to treat musculoskeletal injuries and promote tissue healing

2. hydrotherapy

3. massage

4. recovery clothing: reduce fatigue, minimise soreness and improve recovery by increased blood flow

5. sleep/rest

6. cool down (active)

7. cool down (passive)

8. static stretching: reduce muscle tension and increase muscle relaxation

9. hyperbaric oxygen therapy: breathe in pure oxygen to increase oxygen conc. in blood, treats soft tissue injuries

types of hydrotherapy

1. low intensity pool sessions: non weight bearing, removal of waste products

2. cold water immersion: reducing inflammation and subsequently pain

3. hot water immersion: increase blood flow, increase R.O.M due to relaxation of soft tissues

4. contrast water therapy: constrict and dilating blood vessels assisting with muscle pump action to remove by products

ways to monitor recovery

1. training logs: questions relating to training and how they coped

2. lab testing: self monitoring h.r. and b.p., blood test to determine RBC count

3. observation: mental, performance levels, body language, communication

4. questionaries: determines how athletes rate their moods, include profile of mood states, total quality recovery

what is maintenance

• the body cannot be continuously overloaded

• maintenance takes place in comp phase

• during the season athletes need to keep their aerobic base whilst increasing recovery to be physically fresh

what does the overload principle look like

causes of overtraining

• workload too high

• lack of variety

• insufficient recovery from injury

• incorrect application of progressive overload

• insufficient recovery methods

ways to prevent over training

• well planned training programme

• look for variation in players behaviour, moods and performance

• administer psychological tests

• educate players and coaches on signs and symptoms

• individualise training programs

• have variety in training sessions

• keep well hydrated

• reduce training load

• ensure balanced diet to maintain energy stores

methods of heat gain

• hormones

• environment

• muscular activity

• basal metabolic rate

methods of heat loss

• radiation

• conduction

• convection

• evaporation