PE - Exercise Physiology

Percentage of carbohydrates needed for a balanced diet

50-60%

Percentage of fats needed for a balanced diet

20-30%

Percentage of proteins needed for a balanced diet

10-20%

average number of calories a women requires per day

1800kcal

average number of calories a man requires per day

2000kcal

macronutrients

carbohydrates, protein and fats

carbohydrates

primary energy source used by the body

simple carbohydrates

quickly digested providing fast release energy

complex carbohydrates

take longer to digest and provide slower release energy

storage of carbohydrates

stored as glycogen in the muscles and liver

glycaemic index

rate at which glucose is released into the bloodstream

high GI foods

provide rapid surge in blood glucose levels, releasing energy quickly e.g. Lucozade - 95GI

low GI foods

absorbed at slower rate so blood glucose levels are maintained, providing athletes with more sustained energy e.g. semi-skimmed milk - 34GI

adipose tissue

if energy isn’t used immediately, it gets stored as fat in the adipose tissue

Diabetes (type 2) can occur when…

there is continued consumption of high GI foods

high GI foods are beneficial…

during exercise and just after

low GI foods are beneficial…

3 hours prior to exercise and within 30 minutes after intense exercise

fats

provide energy for long duration, low intensity and aerobic exercise

fat provides us with…

essential fatty acids that have a positive effect on heart health and the immune system (omega 3s)

HDL fats

remove LDL deposits and are good fats

LDL fats

bad fats - they can block arteries and limit blood flow

proteins

required for muscle growth and repair and enzyme, hormone and haemoglobin production

protein as an energy source

only used when glycogen and fats have been depleted

if too much protein is eaten…

some is stored as fat whilst the rest is excreted in our urine

micronutrients

vitamins and minerals

vitamins

water-soluble and fat-soluble vitamins are vital for many chemical processes in the body

vitamin A

maintenance of skin, mucous membranes, bones, teeth, hair and vision

vitamin D

produces following exposure to sunlight, found in oily fish and dairy.

helps absorption of calcium

minerals

inorganic elements critical to normal physiological functions

calcium

bone and tooth formation, heart function and blood coagulation, muscle contraction

iron

needed for production of haemoglobin and vital for oxygen transport

True or False

Carbohydrates require 15% less oxygen to be metabolised (broken down) compared to fats

True

True or False

Carbohydrates are the main source of fuel in moderate to high intensity exercise

During rest and low-intensity, long-duration exercise, what is predominantly the main source of energy?

fats

Phosphocreatine and glycogen is the main fuel source of energy during what exercise?

High intensity anaerobic exercise

What is Phosphocreatine?

A naturally occurring compound derived from amino acids that produces energy extremely quickly, but runs out after 10-12 seconds

The higher the individual’s aerobic fitness (VO2 max)…

the longer the fats will be metabolised

What is VO2 max?

how efficiently we can take in and utilise oxygen

What is the anaerobic training threshold?

The intensity just before lactic acid production gets to critical levels, will increase glycogen stores and allow the athlete to exercise at a higher intensity for longer.

Carbohydrate (glycogen) loading

manipulation of an athlete’s diet, allowing them to delay fatigue and avoid ‘hitting the wall’

What are the 3 different stages of glycogen loading?

Depletion

Tapering

Loading

What is the depletion stage?

Reducing muscle glycogen stores

Starts 6 days prior

What is the tapering stage?

Reducing the intensity and volume of training

Starts 4 days prior

What is the loading stage?

Increasing consumption of carbohydrates

Starts 3 days prior

Carbohydrate loading will boost glycogen stores in the muscles and liver therefore enhancing performance by:

Delaying fatigue

Enabling the athlete to work at a higher intensity for longer

When should refuelling take place?

A meal or shake containing a mixture of GI foods should be consumed within 30 minutes of exercise to start the recovery process.

Hydration

process of maintaining the balance between water intake and water output, allowing normal bodily functioning

Physiological effects of dehydration on performance

Increased sweating

Decreased blood plasma volume

Increased blood viscosity

Increased heart rate

Increase in breathing rate

Slower transportation of oxygen and nutrients

Increased levels of CO2 and lactic acid production

Impaired energy production causing fatigue

Poor regulation of body temperature - thermoregulation

Hydration prior to exercise

4-7 litres of water should be consumed over a 24 hour period

2 litres water prior to competition

Hydration during exercise

Dependant on weather and size of individual

Consume about 150-250ml every 10-15 minutes

Hydration after exercise

For every 1kg of body weight that is lost, approximately 1 litre of water should be consumed over a few hours following exercise.

3 types of sports drinks

Hypotonic

Isotonic

Hypertonic

Hypotonic sports drink

Quickly replace the fluids lost by sweating but low in carbs

Most commonly drunk by gymnasts and jockeys

Carb content is 1-3%

Isotonic sports drink

Quickly replace the fluids lost by sweating and provide a boost of carbs

Most commonly drunk by athletes and footballers

Carb content is 6-8%

Hypertonic sports drink

To supplement carb intake

Best drunk after exercise to top up muscle glycogen stores

Carb content is 10%+

What are legal supplements?

Supplements or dietary manipulation that enhances performance, reduces recovery time and limits fatigue.

What are the different legal supplements that can be taken?

Whey and Casein (protein)

Creatine monohydrate

Caffeine

Advantages of Whey and Casein

After high intensity exercise amino acid help repair microfibre tears in the muscle and rebuild bigger stronger structure - muscular hypertrophy.

Possible side-effects of Whey and Casein

Weight gain if training load does not provide neutral energy balance

Nausea

Thirst

Advantages of Creatine monohydrate

Sprint and power-based athletes should benefit from increased strength, although research suggests benefits may be placebo.

Theoretically increases muscle phosphocreatine stores

Possible side-effects of Creatine monohydrate

Weight gain

Long term effects unknown

Muscle cramps

Liver and kidney damage

May limit aerobic performance

Diarrhoea

Water retention/bloating

Advantages of Caffeine

Positive impact on high intensity sports due to improved alertness. Caffeine blocks adenosine and limits certain brain signals reducing fatigue.

Improved cardiovascular endurance

Possible side-effects of caffeine

Anxiety

Insomnia

Irregular heartbeat

Diuretic - dehydration

Impairs fine motor skills

Muscle cramps

According to the UK Anti-Doping Agency, substances and, methods are banned when they meet at least two of the following criteria:

Enhance performance

Threat to athlete health

Violate the spirit of the sport

What are the illegal supplements and doping methods?

Anabolic steroids

Human Growth Hormone

Erythropoietin (EPO)

Stimulants

Diuretics and masking agents

Beta blockers

What are anabolic steroids?

Artificially produced hormones, taken via powder, tablet, syringe, gel or cream.

Benefits of anabolic steroids

Increase lean body weight

Allow athletes to train harder, recover faster and increase muscle mass

Long term risks of anabolic steroids

Liver damage

Heart/immune system problems

Acne

Aggression

Mood swings

What is Human Growth Hormone?

Artificially produced hormone - testosterone ‘booster’.

Benefits of Human Growth Hormone

In larger doses promotes weight loss and increases muscle mass

Smaller doses aid recovery, improve general health and ignite the anti-aging process

Decreases stored fat

Long term risks of Human Growth Hormone

Heart/nervous system problems

Cardiovascular disease

Glucose intolerance

Increased blood lipids

What is Erythropoietin (EPO)?

Synthetic form of a natural hormone

Benefits of Erythropoietin

Stimulates red blood cell production and increases haemoglobin levels

Improves aerobic capacity

Increases VO2 max

Improved lactic acid buffering capability

Long term risks of Erythropoietin

Increased blood viscosity

Stroke

Heart disease

Cerebral or pulmonary embolism

Death

What are stimulants?

Mainly used by sprinters or explosive sports performers

Benefits of stimulants

Increases alertness and help overcome the effects of fatigue by increasing heart-rate and blood flow

Long term risks of stimulants

Extremely addictive

Can lead to heart failure

What are diuretics and masking agents?

Taken prior to anti-doping tests or weigh-ins to increase urinary volume

Benefits of diuretics and masking agents?

Remove fluid from the body, which can hide other drug use or, in sports such as boxing, help make competitors ‘make the weight’

Long term risks of diuretics and masking agents

Dehydration

Hypertension (low blood pressure)

Muscle cramps/weakness

Electrolyte intolerance

Seizures

What are beta blockers?

Common prescription medication for high blood pressure

Benefits of beta blockers

Reduce heart rate, blood pressure and muscle tremors

Long term risks of beta blockers

Dizziness

Drowsiness or fatigue

Dry mouth

Headache

Performance analysis

Aims to help capture, analyse and evaluate key components relating to performance and provide concise feedback to inform future practices.

Qualitative approaches

Technique

Someone’s opinion

Writing

Quantitative approach

Numbers - statistics

Technical analysis

Efficiency of movement and aesthetics

Tactical analysis

Vision, decision making and strategies

Behavioural analysis

Observing and assessing social interaction and why performers behave in a certain way

Physical analysis

Collection of data to inform training and competition

Purpose of performance analysis

Assess performance and potential

Design training programmes

Set goals and judge an athlete’s progress

Talent identification

Monitoring current fitness levels

Identification of strengths and weaknesses

Assess health status and monitor recovery from injury

Identify opposition strengths and weaknesses

Predict opposition tactics

Methods of analysing and refining performance

Biochemical analysis

Notational analysis

Fitness and skills analysis

Behavioural analysis

Video analysis

Biochemical analysis

Analysing technical execution of skills

Movement analysis

Planes, axes, angles, distances, times, forces etc

Notational analysis

Using symbols and data to record information e.g. statistics, patterns of play, errors and achievements

Fitness and skills analysis

Used outside of competition to gain information on performance e.g. physical conditioning, technical efficiency, tactical effectiveness

Behavioural analysis

Using observation or self-report questionnaires, coaches can collect information from performers on issues and feelings about performance e.g. arousal, anxiety and decision-making.

Video analysis

Provides objective information and can enhance performance analysis

Permanent, immediate, technological aids - freezing, slow motion

Performance analysis technology

Fitness trackers

GPS

Social media platforms

Fitness trackers

Basic data collection such as heart rate and training zones

e.g. Fitbit

GPS (Global Positioning System)

Provides location, distance and elevation data in addition to basic measures.

Provides instant feedback to performer and coach

e.g. Strat Sports