exercise physiology

quantitative data = numerical measures

qualitative data = descriptive data about the way people think or feel

objective = factual information that can only be interpreted one way

subjective = data based on personal opinion, beliefs and interpretations

validity = when the test measures what is sets out to do

reliability = when the test can be replicated accurately

warm up = prepares body for exercise

  1. jogging to increase heart rate, cardiac output and breathing rate

  2. stretching

  • static stretching = stretching when the muscle is held in a stationary position for 30 seconds or more

    • active = pushing one joint beyond its point of resistance

    • passive = stretch with the use of an external force

  • ballistic stretching = a stretch with swinging, bouncing movements

  1. movement patterns

  • mental rehearsal reduces stress and anxiety

  • increases the elasticity of muscle tissue so reduces possibility of injury

  • increase in the speed of nerve impulse increases alertness

  • release of adrenaline increases heart rate and dilates capillaries

    • more oxygen to be delivered to skeletal muscle

  • increase in muscle temperature

    • more oxygen dissociates from haemoglobin

    • increase in enzyme activity

cool down = light exercise at end of exercise to keep heart elevated

  • oxygen to flush through the muscles and remove lactic acid

  • skeletal muscle pump maintains venous return an prevents blood pooling

  • prevents DOMS

principles of training

Specificity

Progressive Overload

Reversibility

Recovery

principles of training to improve performance

Frequency

Intensity

Time

Type

peaking = planning training is at their peak physically and mentally for a major competition

periodisation = dividing the training year into specific sections for a specific purpose

double periodisation = when an athlete is required to peak more than once is a season

  1. macrocycle = period of training involving long-term performance goals

    • preparation period = conditioning and developing fitness levels

    • competition period = refining skills and techniques whilst maintaining fitness levels

    • transition period = rest and recovery

  2. mesocycle = 4-12 period of training with a specific focus like a component of fitness

  3. micro cycle = few days-week of training that is repeated throughout the length of the mesocycle

tapering = reducing the volume and intensity of training before competition

continuous - low intensity exercise for long periods of time which places stress on aerobic power

fartlek - type of continuous training which involves varying intensities

interval - intervals of high intensity work followed by recovery intervals

circuit - series of exercises at a set of stations

weight - series of resistance exercises using free weights and fixed weights

one rep max = maximum amount a person can lift in one rep

  • strength = high weights (80-100% of one rep max) for low reps

  • muscular endurance = lighter weights (50% of one rep max) for high reps

PNF = proprioceptive neuromuscular facilitation

  • muscle is isometrically contracted for at least 10 seconds

  • the golgi tendons cause autogenic inhibition and it relaxes

  • the antagonist muscle relaxes and lengthens

acute injury = sudden injury causing sever pain, swelling and restricted movement

  • fracture - break in bone

  • dislocation - bone forced out of position

  • strain - muscle fibres are stretched too far and tear

  • sprain - ligament is stretched too far and tear

chronic injury = over-use injury which causes swelling, pain and a dull ache when resting

  • achilles tendonitis

  • stress fracture

  • lateral epicondylitis

injury prevention methods

  1. screening - identify those at risk of complications from exercise

    • ECG

    • musculoskeletal conditions

  2. protective equipment

    • shin pads

    • gum shields

  3. warm up

  4. stretching

  5. taping and bracing

    • kinesiology tape to provide controlled support as the muscle moves

    • braces give extra stability to muscles and joints

rehab methods

  1. proprioceptive training

    • wobble board to re-educates the body to quickly react to unpredictable movement

  2. strength training

    • free weights

    • machine weights

    • body weight

    • therabands

  3. hyperbaric chambers

    • 100% oxygen to reduce swelling and stimulate white blood cell activity by increasing blood supply to injury site

  4. cryotherapy

  5. hydrotherapy

    • warm water between 35-37 degrees helps increase blood circulation

    • buoyancy reduces load on joints and allows more exercises

    • resistance against water helps strengthen the injured area

recovery methods

  1. compression garments

    • improve blood circulation

  2. massages - relieves built up tension in muscles which prevents soft tissue injuries

    • increases blood flow to soft tissue

    • more oxygen and nutrients pass through

    • removes lactic acid

    • breaks down scar tissue (causes mobility problems)

  3. foam rollers

  4. ice baths

    • immersion in cold water for 5-10 minutes

during the third stage of non-REM sleep brain waves are the slowest and blood flows are directed away from the brain towards the muscles to restore energy and rebuild damage done to muscle cells

elite performers have a minimum 8-9hours of sleep

during 20 minute window after exercise performers should replenish glycogen stores

chocolate milk is good

  • combination of protein and carbohydrates helps the body resynthesise muscle glycogen more efficiently

  • the liquid absorbed much quicker

  • helps rehydration