Lernreader LEK
Page 1: Welcome
Welcome to the Sport Theory Class!
Target Group: Upper Secondary Qualification Phase Q1
Page 2: Overview of Sport Theory
Sport Biology
Mechanics of muscle work and energy provision
Muscle soreness
Nutrition with a focus on healthy eating and diseases (obesity, anorexia)
Understanding energy suppliers and nutrient needs
Personal Sport Biology and Training
Sports injuries caused by training
Prevention and rehabilitation
Training science, training goals and methods
Benefits of lifelong sports and effects on the body
Sport Sociology
Individual sport sociology and psychology Q2
Organization, functions, and tasks of sports
Competition, health, and recreational sports
Actions in club culture vs. commercialization (regional)
Social contexts of sports
Sports psychology related to motives (intrinsic, extrinsic)
Fairness in sports, unsportiness, emotions, and rules
Doping: types and effects
Page 3: Review and Recap
Topic Review: Sport Biology
Concept of adaptation
Active and passive musculoskeletal system
Energy provision and muscle metabolism
Conclusions for training
Today's Schedule
Exam on 10.12.24
Time: 12:45 – 14:15 in the Aula
LEK for students who do not write a sports exam is still open
Page 4: Muscle Metabolism Basics
Anaerobic vs. Aerobic
Anaerobic: without oxygen (lactic acid fermentation)
Aerobic: with oxygen (cell respiration)
ATP
Adenosine triphosphate stored in limited quantity in the cells
Stores deplete quickly during intense muscle work
Restoration of ATP
Via creatine phosphate
Via sugar
Via free fatty acids
Page 5: Energy Provision in Running Activities
Importance of energy provision in muscle for different running distances
10,000 Meter Run
Starts with aerobic energy provision after about 20 minutes
Anaerobic-lactic provision begins with ATP made from fatty acids
Energy Sources
Performance depends on available energy carriers: ATP, creatine phosphate, carbohydrates, fatty acids
During high-intensity efforts like a 100 meter sprint: energy primarily anaerobic
During longer efforts, the proportion of aerobic energy provision increases
Page 6: Summary of Energy Provision
Aerobic vs. Anaerobic Energy Provision
Formation of ATP relies on carbohydrates, fats, and proteins via blood supply
Shift in metabolism based on intensity: faster anaerobic energy supply predominates
Aerobic yields CO2 and H2O, while anaerobic leads to lactate and limited ATP
Page 7: Sport and Health
Basics of Healthy Living
Health promotion through sport
Injury prevention
Muscle Metabolism
Conclusions for training
Today's Schedule
Exam on 10.12.24
Page 8: Definition of Health
WHO (1986): Health is a comprehensive physical, mental, and social well-being.
Condition where an individual is objectively healthy by medical standards and subjectively healthy by personal assessment.
Page 9: Endurance Sports Effects
Discuss effects of endurance sports on the entire organism, referencing provided illustrations.
Page 10: Effects of Endurance Training
Physical Effects
Affect the whole organism
Immediate and long-term adaptations
Page 11: Potential Negative Effects of Sports
Sports can promote health but also impair it under certain conditions:
Incorrect execution of movements
Inappropriate or harmful equipment
Excessive training volume/intensity
Page 12: Sports Injuries and Damage
Common Occurrence
Active and passive locomotor system affected
Acute Injuries
Caused by singular external force (e.g., stepping on a player's foot)
Page 13: Sports Damage
Chronic Injuries
Result from repeated force leading to tissue overstrain
Primary: treatable, can heal (e.g., bone inflammation)
Secondary: irreversible changes (e.g., arthritis)
Page 14: Injury Symptoms and Prognosis
Acute Injuries
Immediate pain, cessation of activity
Chronic Symptoms
Subtle pain, reduced load capacity
Prognosis varies based on severity
Page 15: First Aid in Sports Injuries
PECH Rule:
Pause
Ice
Compression
Elevate
Page 16: Importance of Warm-up
Functions of Warming Up
Motivation boost and anxiety reduction
Increases heart rate, blood pressure, and core temperature
Improves circulation and prepares muscles
Page 17: Physiological Effects of Warm-up
Effects on Body Systems
Increased core/muscle temperature, improved performance readiness
More efficient energy supply, better blood flow, increased reaction time
Page 18: Effects of Warm-up
Psychological Effects
Reduced anxiety, increased motivation
Social Effects
Fostering interaction among athletes, enhancing cooperation and communication
Page 19: Conducting the Warm-up
Components of Warm-up
General warm-up focusing on large muscle groups
Specific warm-up targeting specific muscle groups for the sport
Page 20: Detailed Warm-up Procedures
Phases of Warm-up
General: body movements
Sport-specific: tailored exercises like running, stability training, and coordination drills
Page 21: Sports and Nutrition Overview
Key Topics
Nutrients
Energy and nutrient needs
Competition-related nutrition
Diabetes in sports
Page 22: Introduction to Sports Nutrition
Athletes adapt their nutrition according to sport requirements.
Explore energizing nutrients: carbohydrates, fats, and proteins, alongside non-energy nutrients like vitamins and minerals.
Page 23: Energy and Nutrient Requirements
Recommended: 55-60% carbohydrates, 30% fats, 15% proteins for recreational athletes.
PAL factor aids in determining performance energy need.
Page 24: Competitive Nutrition
Strategic nutrition can enhance athlete performance for specific competitions.
Importance of carbohydrate intake to refill glycogen stores pre- and post-exercise.
Page 25: Nutrition Guidelines for Athletes
Key Principles
Frequent, smaller meals are preferable
Timing and portion sizes crucial around training times
Focus on meal timing to optimize performance and recovery.
Page 26: Good Luck!
Best wishes for the exam and LEK in Q1!