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whats Included in a balanced diet
carbohydrates
fats
proteins
vitamins
minerals
water
fibre
typres of carbohydrates
Simple carbohydrates - found in fruits and are easily digestable. often found in processed food, or anything with refined sugar, and are high GI
Complex carbohydrates - found in nearly every plant based food and usually take longer to digest. Most commonly found in bread, pasta, rice and vegetables.
What are carbohydrates used for
The principal source of energy. They are the main fuel for high intensity anaerobic activity. Carbohydrates are digested and converted into glucose and enter the bloodstream.
Different types of fats
Saturated fats: (LDL) Can be found in both sweet and savoury foods. Too much saturated fat can lead to weight gain and decreased stamina. It also leads to high cholesterol.
Unsaturated fats: (HDL) Also called trans-fat, are found in meat and dairy products but most are made by an industrial process which adds hydrogen to liquid vegetable oils which causes the oils to become solid at room temperature.
What are fats used for
Fats are used as insulation and as a slow-acting energy source for aerobic activity. they cannot be used in anaerobic activity because oxygen is needed to break them down. Fats are also carriers for Vitamin A, D, E and K.
HDL and LDL
HDL, High-density lipids: they transport cholesterol to the liver where it is broken down. Lower the risk of heart disease.
LDL, Low-density lipids: transport cholesterol to the tissues. They are linked to an increased risk of heart disease.
Proteins characteristics and functions
A combination of chemicals called amino acids. They are important for muscle growth and repair, they make enzymes, hormones and haemoglobin. Proteins are a minor source of energy and can be used after carbohydrates and fats and used up.
C and D vitamins
Vitamin C: comes from green vegetables and fruits. Protects cells and keeps them healthy. Helps maintain bones, teeth, gums and connective tissue such as ligaments
Vitamin D: Most vitamin D is from the sun but it can also come from fish and dairy produce. It has a role in the absorbance of calcium which keeps bones and teeth healthy.
B complex vitamins
B1 (thiamin): Comes from yeast, egg, liver, wholegrain bread, nuts, red meat and cereal. It works with other B groups to help break down and release energy from food. Keeps the nervous system healthy
B2/B3 (riboflavin/niacin): Comes from liver, egg, dairy products, vegetables, fruit and cereal. It works with other B groups to help break down and release energy from food. Keeps the skin, eyes and nervous system healthy.
B6: Comes from Meat, fish, eggs, bread, vegetables and cereals. Helps form haemoglobin. Also helps the body use and store energy from protein and carbohydrates in food.
B12 (Folate): comes from red meat, dairy products and fish. Makes red blood cells and keeps the nervous system healthy. Releases energy from food.
Minerals
Help assist in bodily function. They are usually dissolved by electrolytes. They faciliate transmission of nerve impulses and anable effective muscle contraction. They come from Meat, fish, eggs, dairy products, cereal, vegetables, fruits and nuts.
Fibre
Good sources of fibre are wholemeal bread and pasta, nuts, potatoes, seeds, fruit and vegetables. Fibre is important during exercise as it can slow down the time it takes the body to break down food, which results in a slower, more sustained release of energy. Dietary fibre also helps prevent constipation and aids digestion
Dehydration
When the body is losing more fluids than it is taking in
Water
Water is important in a persons body as it is about 60% of a persons body mass. It transports nutrients, hormones and waste products around the body. when you exercise your muscles increase in heat, water prevents you from overheating
What happens during dehydration
blood viscosity increases, reducing blood flow to muscles.
reduced sweating to decrease water los, which increases core temperature
muscle fatigue and headaches
reduction in exchange of waste products and transportation of nutrients
increased heart rate, therefore lowering cardiac output.
decreased performance, reaction time and decision making
Glycogen loading
A form of dietary manipulation to increase glycogen stores over and above that which can normally be stored. Used by endurance performers
Positives and negative of glycogen loading
positives - increased glycogen storage and stores in the muscles, delays fatiigue, increases endurance capacity.
Negatives - water retnetion and bloating, heavy legs, weight increase, irritability and lack of energy after glycoloading
Creatine monohydrate
A supplement of a compound which the body naturally makes to supply energy for muscular contraction and can increase athletic performance
Positives and negative of creatine monohydrate
Positives - aims to provide ATP, replenishes phosphocreatine stores, allows ATP-PC system to last longer and improves muscle mass.
Negatives - muscle cramps, diarrhoea, vomiting and bloating, hinders aerobic performance
Sodium bicarbonate
Antacid which can be taken as a supplement to increase buffering capacity of the blood so it can neutralise the effects of lactic acid during high intensity activity.
Positives and negative of sodium bicarbonate
postives - reduces acidity in the muslce cells, delays fatigue, increases buffering capacity of the blood.
negatives - vomiting, diarrhoea, cramping and bloating
Caffiene
A naturally occuring stimulant
Positives and negatives of caffiene
Positives - increase mental alertness, redfuces effects of fatigue, delays use of glycogen stores, improves decision making and reaction time, may benefit aerobic performance
Negatives - loss of fine control, against the rules in large quantities in most sports, insomia, muscle cramping, irregular heartbeat, gastric distress
Borg scale
Rate of percieved exhaustion - how you feel during exercise
Stages of warmup
stage 1 - pulse raiser
stage 2 - stretches
stage 3 - sport specific skills
stage 1 of a warmup
increase blood flow
increase muscle temperature
increases oxygen delivery to skeletal muscles
increases speed of muscular contractions
increased production of synovial fluid
stage 2 of a warmup
static stretching - active and passive
ballistic stretching
increases the elasticity of muscle
reduces the risk of injury
stage 3 of a warmup
movement patterns
rehearsal of movement
competition intensity
increase decision making speed
mental preparation to reduce anxiety
Principals of training
Frequency
Intensity
Type
Time
Specificity
Progressive
Overload
Reversability
Recovery and rest
Periodisation
Dividing the training year into specific sections for specific purposes
Macrocycle
Period of training which involves a long term goal
Preperation period
similar to pre-season training where fitness is developed
Competition period
the performance period where skills and techniques are refined
Transition period
The end of the season where recovery takes place
Mesocycle
usually a 4-12 week period of training with a particular focus such as power
Microcycle
The description of a week or a few days of training sessions
Tapering
Reducing the volume or intensity of training leading up to a performance
Peaking
Planning and organising training so that a performer is at their peak, mentally and physically before a major competition
Training methods
continous training
fartlek (speedplay)
interval training
circuit training
weight training
PNF
Continuous training
Low intensity exercise for long periods of time without rest intervals
this develops stamina and places stress on the aerobic system
improves cardiovascular and respiratory systems and the ability to take up and transport oxygen
Fartlek training
swedish word for speed play
type of continuous training where you have intervals of both aerobic and anaerobic exercise eg 10 min jogging, 2 min sprinting
better for games players as it imitates a game
can also be used for uphill and downhill work
Interval training
used by elite athletes to improve anaerobic power
uses intervals of high intensity training followed by rest periods
HIIT is a type of interval training
Circuit training
athletes perform a certain set of exercises at different ‘stations’
arm exercises, trunk exercises, leg exercises
bodyweight exercises
plyometrics used in circuits
weight training
muscular strength and endurance
series of resistance exercises
free weights and machine weights
used in sets and repetitions
80% of 1RM
PNF
proprioneaurmuscular facilitation
advanced stretching technique
muscle is stretched, then isometrically contracted, then stretched further
golgi tendon organs and muscle spindles
Acute injuries
sudden and severe pain
inflammation
Includes fractures, dislocations, sprains and strains
Type of Fractures
comminuted - bone splits into 3 or more pieces
spiral - winding break
longitudinal - break along the length of the bone
buckle - bone deforms but doesn’t break
hairline - a partial fracture that is difficult to detect
Greenstick occurs in children where the bone partially fractures on one side but doesn’t break completely. younger children’s bones are softer and more elastic
Fractures
A break or crack in a bone
simple or closed does not break the skin barrier whereas a compound or open fracture damages skin or soft tissue. There is a higher risk of infection in these cases
Dislocation
occur at a joint
happens when the ends of bones are forced out of position
often happen in falls or contact with another player
Strains
pulled or torn muscle
muscle fibres are stretcheed too far and tear
Sprains
when any damage occurs to ligaments
there is excessive twisting and turning or excessive force applied to a joint.
ligament may be stretched too far or torn
Chronic inuries
pain when you complete exercise
dull ache when you rest
inflammation
includes Achilles tendonitis, stress fractures, and tennis elbow
Achilles Tendonitis
tendons which connect bones and muscles are overused, specifically the Achilles tendon which connects your heel to your calf muscle. It is the largest tendon in the body
Stress fracture
an overuse injury where the area becomes tender and swollen. It occurs when muscles become tired and can no longer absorb the shock of exercise. fatigued muscles transfer the stress overload into the bones which results in tiny cracks
most common in weight-bearing bones like the feet
Tennis Elbow
Overuse injury of the muscles attached to the elbow which are used to straighten the wrist. Also called lateral epicondylitis
injury prevention methods
screening
protective equipment
warmup
flexibilty training
taping and bracing
proprioceptive training
strength training
hyperbarric chambers
cryotherapy
hydrotherapy
Recovery methods from exercise
compression garments
massage
foam rollers
cold therapy
ice baths
crytherapy
importance of sleep for recovery
Deep sleep is important for muscle recovery
The deepest part of sleep is the third stage non-REM sleep
Brain waves and blood flow is directed away from the brain towards the muscles to restore energy
Minimum of 8-9 hours
importance of nutrition for recovery
Replenishing glycogen stores
Needs to happen in the first 20 minutes
Chocolate milk - carbs and protein
Liquid can be absorbed faster than solids
Static stretching
Muscle is held in a position for 30 seconds or more
ballistic stretching
involves a stretch with swinging or bouncing movements to push a body part even further
Screening
It can be used to help athletes identify the risk of complications from exercise, prepare performers for their sport, enhance recovery and reduce injury
help identify muscle imbalances, core strength, and joint ROM. however, it isnt 100% accurate and may miss problems or identify problems that don’t exist. It may also increase anxiety
Protective equipment
wearing correct equipment may help reduce injuries
eg. shin pads, scrum cap, gum shield, pads, or eye gaurds
taping and bracing
help support and stabilise joints to reduce the risk of injury. Bracing is m,ore serious and uses hinge supports to give extra stability, helps prevent further injury
strength training
uses resistance to prepare the body for exercise, reducing the risk of injury
hyperbaric chambers
reduce recovery time for an injury. Pressurised with 100% oxygen.
The pressure increases the amount of oxygen the amount of oxygen that can be breathed in and more oxygen can be diffused into the injured area. excess oxygen dissolves into the blood plasma where it reduces swelling and both stimulate white blood cell activity and increase blood supply to injured areas
cryotherapy
use of cooling to treat injuries. RICE and POLICE are more common.
Cryogenic chambers where liquid nitrogen is used to cool down to -100ºC for up to 3 minutes, helps heal injured cells
hydrotherapy
takes place in warm water and is used to improve blood circulation, relieve pain and relax muscles, placing less pressure on the joints. the resistance of the water helps strengthen the muscles.
compression garments
elasticated pieces of medical grade clothing to help lactate removal, DOMS and reduce inflammation
massage
prevent or relieve soft tissue injuries
increases blood flow to soft tissue
removes lactic acid, relieves tension
pressure breaks down scar tissue
foam rollers
self massage
can help relieve tension and tightness in muscles and fascia (knots in muscles)
cold therapy
after intense exercise, it can give pain relief
gives Oedema relief ( a build up of fluid which causes swelling
reduces inflammation
increase ROM
ice baths
5-10 minutes
focuses on lower limbs
reduce swelling
improve ROM
Active stretch
Stretched position is held by a contracted muscle
Passive stretch
stretch postion is held by an external force eg. with a partner
proprioceptive training
subconscious process using a system of receptor nerves, located in muscles, tendons and joints. uses hopping, jumping and balance exercise to restore lost proprioreception and teach the body to control the postition of an injured joint.
free weights
need core stability to be controlled, and have to stabilise weight and lift it
Machine weights
isolate specific muscles and specific movements - this is good as it makes it safer to use and also targets specific muscles
Body weight exercise
can do it anywhere, less chance of injury, can make it sport specific(any movement patterns you want)
therabands
resistive bands used during rehab
different thickness for different resistance. they are cheaper, portable, can do lots of different exercises with them including stretching
POLICE
protection
optimal
loading
Ice
Compression
elevation
Non REM sleep
No rapid eye movement
3 stages of sleep which get progressively deeper
Note 
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