p.e studies- exercise physiology

radiation

the transfer of heat, from warmer body to a cooler surroundings without physical contact

conduction

transfer of heat between contact of 2 bodies

convection

heat trasnfer by contact with a fluid that is flowing

evaporation

cooling of the body through the vaporization of sweat.

cardiac drift

the subsequent increase in heart rate to maintain cardiac output caused by a decrease in stroke volume.

how much water pre exersize

600ml 3-4 hours just before- no cafeen

post exersize water consumption

for every one 1L of sweat loss consume 1.5L

Hyponatremia

an abnormall low concerntration of sodium (salt/electrolights) in the blood

heat acclimatization

• climate chambers

• sauna

• sweat clothing

• 4-6 weeks before competion then 2 times a week leading up to the comp.

what are the stratergys used to help cope with exersizing in the heat

hydration

600ml 3-4 hours before.

400ml just before

150ml every 15 min during

for every 1l of fluid lost drink 1.5l after

clothing

loose fitting, light colored

pre cool body

• ice towles

• immersion in cool water

• slushie

humidity

amount of water vapor that exists in the air

what happens at high altitude

there is a reduction of pressure of 02 entering the lungs,

this reduces the pressure differential between the alvioli and the cappiliers

resulting in less o2 diffusing from the alvio into the blood impbiting trasnport of o2 to the working muscles

5 benifits of altitude training

1. increased mitochondira - increases the rate of ATP production

2. capplieries - allows for a greater diffution of o2 from lungs into blood, where it is then transported to the working muscles

3. myoglobin- transfers o2 from hemoglobin to mitochondria increases ATP production

4. aerobic enzymes increases rate of ATP increases ability for rbc to upake o2

5. haematocrit - increases rbc production

three day method of carb loading

7-8kg of body weight in carbs 3 days leading up to event

1 day carb loading method

8-10kg of body wight the day before competition

CHO adavntages

avoids depleation of glycogen stores by increasing muscle and glycogen stores

CHO disadavntages

increases weight

peaking

the temparary state that allows the athlete to perform at their optimum level.

tapering

invloves decreasing the volume of training whilst maintaining or increasing intensity an athlete does to allow the body time to recover from the stresses placed on them at training.

peaking and tapering

propare the athlete to be injury free and physically and metally freash

4 strategies to taper

1. reduce the training volume

2. increase use of recovery techniques

3. monitoring diet to ensure althlete has adequate glycogen stores.

4. individualize program to meet athletes needs

recovery

reovery strategies are designed to reverse the impacts of fatigue and return the athlete to performance readiness both physically and mentally

periodization

the planning well in advance of training variables to achive optimum performance or design of a program that invloves specific training phases by increasing and decrease, volume, frequency and intensity

macrocycle

last 3 months

have goals that contribute towards the long term goal

mesocycle

smaller blocks of time that together form a macrocycle each mesocycle has a specific goal 4-12 weeks

micro cycle

a smaller unit of time genrally between 3-10 days serveral micro cycles form a mesocycle.

macrocycle- general preparation phase

• training is designed to build suitible areobic base and skill level leading up to competition

• high volume training with low/meduim levels of intencity

• continous, interval training and fartlek training

• basic skills work

• fitness testing

macrocycle- specific preparation phase

-development of game specific fitness skills and stratergies

• personalised training

• reduced volumes with increased intencities

• high intencity interval

• weight training

• plyometrics

• flexabilty and agility training

• mental skills developed

macrocycle- pre competition phase

reach peak match condidtion

• match specific intencities and duration tatics

• application of specificity

• mental skills

• training intencity increases and volume decreases

• recovery

competition phase

fitness is maintained- dependent on individual situation - injury, illness, positions ect

• peaking and tapering

• variation in trianing cycles hard, easy.

transitition phase (off season )

reduction in training volume and intencity

• to allow for full physiological and psychological recovery.

• areobic fitness maintained

• envolvemnt in enjoyable activities - surfing, differnt sports

overtrianing

• athlete has been repeatidly streassed by training, to the point where rest periods are insufficnet in ensuring recovey. training no longer leads to performance improvemnts

hydreation post exersize

replenish back to pre exersize weight

for every 1l of fluid loss consume 1.5l

salty fluidto keep osmotic pressure higher.

avoid alcholhol and cafene due to diuretic

ultra sound

utilises high or low frequency sound waves to treat muscular skeletal injuries and promote tissue healing. the sound waves increase heat friction increasing metablolism

hrdrotherapy - low intesity pool sessions - what it entails, what it does

non weight baring activities effective in the removal of waste products

reduces tissue damge and pain

hot water immersion - temp what it does how long

water warmer than 36 degreese celeius

aims to increase blood flow and range of motion due to relaxation of soft tissues.

approx 15

contrast water therapy

switching between cold and hot

comibines both hot and cold benifts

contriction and dialation of bv acts as a pump

massage what it does, how long after training how it helps

aids physical and psychological recovery

1-2 hours after training

relax muscles and clear away lactic acid by increasing blood flow, reduces muscle tension and enhances flexability

sleep/ rest 5

allows brain to recover

helps with immune function

tissue growth and repair.

improved motivation

improved decision making.

hyperbaric oxygen therapy

used to treat soft tissue injurys and promote recovery. althete’s breath in pure oxygen to increase oxygen levels in the blood

more o2 to muscles more rapid recovery due to reduced inflammation and increased removal of wastes.

cool down acitve

• invloves submaximal esersize

• reduces muscle sorreness and aids recovery

• benifical in anerobic/ aerobic exersize as it increases the removal of metabolic by products

cool down passive

little or no movement

benifical when replenishment of ATP pc stores are priority e.g gymnasitcs, tripple jump

name recovery strategies 6

ultra sound

hydrotherapy

message

sleep rest

hyperbaric oxygen chamber

active and passive reocovery

cuases of overtraining

• work load too high

• insuffiencent recovery from injury

• incorrect application of progressive overload.

• insufficient recovery methods imballence between rest, competiton and training,