WARM UP AND COOL DOWN Devise a warm up and a cool down for an activity of your choice. - PowerPoint Presentation

Slide1

WARM UP AND COOL DOWN

Devise a warm up and a cool down for an activity of your choice. Follow the models:

Warm Up: 3 Phases

Pulse raiser

Mobility – controlled joint movements which rehearse movement patterns

Stretches

Now explain the impact this will have on the Cardio Respiratory Systems and the

Musculo

- Skeletal Systems. Think about: muscle temp / O2 Dissociation / Nerve Impulse Conduction and Contraction / Muscle Force, speed and reactions / Synovial Fluid / Elasticity of Muscles / Distribution of Blood (Vascular Shunt) / Enzyme Activity for cell Respiration

Cool Down: 2 Phases

Active Recovery / Pulse Lowering

Stretch Active Muscles

Now explain the benefits of this to; Q (Cardiac Output), Venous Return (VR), Stroke Volume (SV), Minute Ventilation (VE), Blood Pressure, Muscle Temperature, Length of Muscles, DOMS risk, Removal of Lactic Acid, Blood Pooling

Slide2

STRENGTH

Strength …….. is the

application of a force against a resistance

.

There are

5

different types:

Maximum Strength

is the maximum force a

neuro

muscular system can exert in a single voluntary muscle contraction. It is the maximal weight an individual can lift once = The

1 Rep Max

or

1RM

(repetition maximum)

Static Strength

is the force exerted by the

neuro

muscular system whilst the muscle length remains static or in the same position. Isometric

Explosive

or

Elastic Strength

is the ability to expand a maximal amount of energy in one, OR a series of strong, sudden high intensity movements ….. OR apply a successive and equal force rapidly. It is similar to Power but it uses the ATP/PC system. It is higher intensity and shorter duration than Dynamic Strength. This normally uses the Lactic Acid System. It uses the

Stretch Reflex

– a recoil effect when you work a muscle eccentrically before using it concentrically. This adds extra force

Dynamic Strength

is the ability of the

neuro

muscular system to overcome a resistance with a high contraction speed. It is a measure of

Anaerobic Capacity.

It uses the lactic acid system. Strength (force x distance) X Speed (divided by time)

Strength Endurance

is the ability of a muscle to withstand or sustain repeated muscle contractions or a single static action. Linked with

Aerobic Capacity

as it uses O2. You can have

Whole Body Endurance

OR

Local Muscular Endurance

Slide3

RPE – Rating of Perceived Exertion - The Borg Scale

There are a number of RPE scales but the most common are the 15 point scale (6-20), and the 9 point scale (1-10).

15

Point Scale

6 -

20% effort

7 - 30% effort - Very, very light (Rest)

8 - 40% effort

9 - 50% effort - Very light - gentle walking

10 - 55% effort

11 - 60% effort - Fairly light

12 - 65% effort

13 - 70% effort - Somewhat hard - steady pace

14 - 75% effort

15 - 80% effort - Hard

16 - 85% effort

17 - 90% effort - Very hard

18 - 95% effort

19 - 100% effort - Very, very hard

20

- Exhaustion

10

Point Scale

0 - Nothing at all

1 - Very light

2 - Fairly light

3 - Moderate

4 - Some what hard

5 - Hard

6

7 - Very hard

8

9

10 - Very, very hard

Slide4

STRENGTH TRAINING GUIDELINES

Resistance must be at least 50% of 1RM. Excess of 80% of 1RM is risky

Low Rep + High Resistance = Maximum Strength Training

High Rep + Low Resistance = Endurance Training

Moderate Resistance trains Power

General Strength MUST be achieved before focusing on Specific areas. Exercise large muscle groups before small

Use

PERIODISATION

of Training to Vary the Volume and Intensity

Allow appropriate recovery between sets and between sessions

Specificity: If you train with slow joint movements you will increase strength at slow speeds .. BUT .. If you train with fast joint movements you will increase strength in both slow and fast movements.

Using Paula Radcliffe (Aerobic Athlete) and

Usain

Bolt (Anaerobic Athlete) as examples, explain how these guidelines would be applied in practice. Work in pairs. Be ready to feedback to the other group. 10 minutes!

Slide5

STRENGTH TRAINING GUIDELINES

CIRCUIT TRAINING

AEROBIC ATHLETE

ANAEROBIC ATHLETE

Interval Duration (Time Range)

3-5

mins

to 20

mins

+

0-90

secs

(shorter)

Interval Intensity

Low/Moderate

–50-70% speed

High – 70-85% speed

Interval Relief (Rest

or Recovery)

Low

1:1 jog/walk/jog

High

:

60

secs

to 3

mins

=1:3+

Ratio of Work Relief (reps per station in circuit)

3-4 circuits : more

reps per stations

3-5 circuits : fewer reps per station

Frequency (sessions per week)

3 – 5 per week

3-7 per week.

48 hrs between muscle groups

Specificity (which energy

system)

Aerobic Energy System

ATP/PC and Lactic Acid System

RESISTANCE TRAINING

AEROBIC ATHLETE

ANAEROBIC ATHLETE

Duration

(Reps)

10 – 20 Reps +

1

– 10 Reps maximum

Intensity (Weight and % of RM)

Low to Moderate. 50-70% 1RM

High.

70 - 95% 1RM

Recovery (Time /

How Full Recovery)

Low. 30 – 60 seconds

High & Full. 2 - 5 minutes

No. of Sets

(

Work:Relief

)

Few. 3 – 5 sets of 10+ reps

More.

3-6 sets of 1- 10 reps

Frequency (per week)

3 – 5 per week

3-7 per week.

48 hrs between muscle groups

Specificity

Aerobic Energy System

ATP/PC and Lactic Acid System

Slide6

STRENGTH TRAINING METHODS

MULTI GYM

is a series of specialised exercise machines. They are

RESISTANT EXERCISES

with adjustable weight stacks. Each machine targets specific muscles.

FREE WEIGHTS

are non mechanised weights which are free standing. They often require

SPOTTERS

who support. They recruit

FIXATOR

muscles to support and work

ISOMETRICALLY.

Sometimes athletes use

SUPER SETS.

These are sets which work

ANTAGONISTIC

muscles without rest. And therefore maintain a high

HEART RATE

. They are good for

ALIGNMENT

and

POSTURE.

PLYOMETRIC TRAINING

is when an

ECCENTRIC

contraction is quickly followed by a

CONCENTRIC

contraction. It includes jumps, bounds and it builds

POWER

. It is based on the

STRETCH REFLEX

which is a protective reflex where the muscle contracts concentrically in response to being overstretched particularly at high speeds. When the

CONCENTRIC

contraction is added to the

ECCENTRIC

contraction which precedes it, the recoil force adds to the overall power. The

STRETCH REFLEX

recruits more

MOTOR UNITS

(Motor Neurones/Nerve Transmitters) which pre loads the elastic properties of a muscle fibre which in turn increase

FORCE.

Plyometrics

are at the top of the

STRENGTH PYRAMID

but do carry the risk of injury and

DOMS

. They require base fitness levels

Slide7

STRENGTH TRAINING METHODS

CIRCUIT / INTERVAL TRAINING

uses a series of exercises called

STATIONS

that form a circuit that can be repeated

(REPETITIONS)

in

SETS.

Body Weight can act as a resistance. You can alternate stations between muscle groups to allow recovery

(AEROBIC

) or put them together to create

STAGE TRAINING

to increase

LACTATE THRESHOLD

Slide8

STRENGTH TRAINING METHODS

Critically Evaluate each Method of Strength Training. Consider the following:

Targeted Muscle Groups and Synergists

Fixator

Muscles – Isometric contractions

Maximum or Specific Strength Development or General Strength Development

Joint Movement Patterns – Specific or General

Energy Systems

Development of Balance

Recruitment of the Core

Experienced or Inexperienced Athletes

Body Alignment

Increasing Heart Rate

Aerobic Adaptations

Development of Power and Explosive Strength

Risk of DOMS (Delayed Onset of Muscle Soreness)

4 Different Circuits – 1) Interval Intensity (hard) 2) Interval Duration (long) 3) Relief Duration (long rest) 4) Number of Work / Relief Intervals

Slide9

THE 6 FACTORS AFFECTING STRENGTH

1)

MUSCLE COMPOSITION

… Applying Force depends on 3 types of composition:

a) The Percentage of Fast Twitch Muscle Fibres

b) The Area of a Muscle’s Cross Section

c) Muscle Size

2)

GENDER

.. There is little difference in actual muscle strength .. BUT .. Women have less size, cross section area, and muscle mass .. And less

TESTOSTERONE

.. which can mean less strength

AGE

- Female Strength Peak=Ages: 16 – 25 Male Strength Peak = Ages:18 – 30 Testosterone levels peak between 20 and 30 in both sexes which is when greatest strength gains are made. After 30 testosterone decreases leading to less mass and less efficient neuro-muscular system .. therefore less potential 4)

PHYSICAL INACTIVITY

..

Atrophy

occurs in muscles after 48 hours of inactivity. Reversibility begins at this time

5)

STRENGTH TRAINING

… This causes

Hypertrophy

in specific training areas 6)

THE WEAKEST POINT IN A RANGE OF MOTION

…… or a Movements Range .. This is specific to the angle of a joint

Slide10

1)

NEURAL

ADAPTATIONS

–Occur 0 - 2 Weeks+ then

PLATEAU

Increased Fast Twitch muscle FIBRE

Increased recruitment of MOTOR UNITS

Improved COORDINATION of Motor Units

Reduced inhibition of Antagonist Muscles STRETCH REFLEX

2)

PHYSIOLOGICAL

ADAPTATIONS – Occur

2 to 3 Weeks + then

PLATEAU

HYPERTROPHY (increase in fast twitch fibres) and HYPERPLASIA (increase in number of Fibres)

Increased CONTRACTILE PROTEIN

Increased MYSOSIN/ACTIN CROSS BRIDGES

3)

METABOLIC

ADAPTATIONS -

2 to 3 Weeks then

PLATEAU

Increased ATP PC and GLYCOGEN stores

Increased LACTATE THRESHOLD (buffering capacity) and removal of LA

Increase GLYCOLITIC ENZYME actions

Increased ANAEROBIC THRESHOLD and RECOVERY of ATP/PC

Increased Performance Intensity/ Duration and delay of OBLA

Slide11

CV ADAPTATIONS TO STRENGTH TRAINING

STRUCTURE

PURE STRENGTH TRAINING

ENDURANCE STRENGTH TRAINING

Heart Hypertrophy

Increase

Increase

Resting Blood Pressure

Increase

Decrease

Capillary Density

Slight Increase

Increase

Volume of the Left Ventricle

Decrease

Slight Increase

Stroke Volume

Decrease

Increase

Metabolic Function / Rate

This is Limited

Increase

Muscle Mass (Hypertrophy)

Increase

Same

Blood Flow through Arteries during weights session

Obstructed

because of Powerful Muscle Contractions

Increase

The Distance and Speed to allow O2 / C02 Diffusion

Increased because of larger

heart muscle fibres - Negative

Same

Number of Mitochondria (Cell Oxygen ‘Factories’)

Same

Increase

Slide12

BODY COMPOSITION

is the chemical make up of the body. There are 2 components. 1)

FAT MASS

(the percentage of body weight stored as fat in

ADIPOSE TISSUE

) and 2)

LEAN BODY MASS

(weight of rest of the body)

2 people may be the same weight but their composition may vary significantly

The ideal size for athletes depend on the event and also their position . Standard weight charts are not accurate as they don’t account for composition. Additional weight if it is lean muscle is not normally an issue as it can enhance performance. Muscle weighs 3 times more than fat.

HYDROSTATIC WIGHING

: Athlete is weighed in a water tank. The difference between their scale weight and their immersed weight calculates the body fat. It is widely accepted as the most accurate.

YouTube - Hydrostatic weighing

BIOELECTRICAL IMPEDENCE SPECTROSCOPY (BIS):

This is Body Fat Scales which send a low electrical impulse through the body. When the impulse meets resistance (Bioelectrical

Impedence

) of Fat Tissue. Must be measured against height and weight. Accurate but relies on hydrated athletes and uses generic average population calculations. Not accurate for elite athletes

SKINFOLD CALLIPERS:

Accurate, practical, and accessible. 4 sites mainly

Tricep

, Bicep,

Subscapula

and

Superiliac

. Measured in mm put in a formula. The first 2 folds are diagonal and the others are vertical

YouTube - Skin Fold

Caliper

Testing

Slide13

BODY MASS INDEX (BMI)

is calculated by your body weight (

KGs

) divided by your height (

metres squared

). It is currently used by the government to measure weight and obesity BUT it doesn’t measure Body Composition

The acceptable range is 20.1 – 25.0 for men and 18.5 to 23.8 for women. This varies between organisations and countries. It is a

RISK MEASUREMENT

method!

It does not measure Fat Mass but it is related to Body Composition and more

ACCURATE

than simple height weight charts. It is not suitable however for people such as infants, pregnant women, OAPs and

ATHLETES

who can have higher than normal

MUSCLE MASS

. EG: Elite rugby players would be classified as obese but have an acceptable body fat percentage

For a 90KG athlete who is 1.75m tall.

Height squared = 1.75 x 1.75 = 3.06m²

Weight divided by =

90 Kg

=

29.4

BMI

Height Squared 3.06 m²

OVERWEIGHT

is when body weight exceeds the normal standard weight based on height/frame size or having a BMI between 25.0 and 29.9

OBESITY

is having a very high amount of body fat. 20 – 25 % for men and 30 – 35 % in women or having a BMI over 30

Slide14

BASAL METABOLIC RATE

Basal Metabolic Rate is the body’s lowest

RATE OF ENERGY EXPENDITURE

to sustain the body’s essential

PHYSIOLOGICAL FUNCTIONS

whilst at

REST

(after 8 hours sleep and 12 hours fasting). The term

RESTING

Metabolic Rate (

RMR

) is often used. Daily expenditure of RMR is 60-75%, of physical activity is 20-30% and of the

THERMIC EFFECT

(digesting and using food) is the remainder.

RMR is calculated in

CALORIES

per day / hour

For

MEN

- Multiply Body Weight by 10, and Add X2 the Body Weight. EG: 150 lb = 150 x 10 = 1500. 150 x 2 = 300. 1500 + 300 = 1800 Calories Per Day or 1800 / 24 = 75 Per Hour

For

FEMALES

: Same equation but only add the exact body weight (not X2)

This is to meet energy requirements at

REST

. During

EXERCISE

we need to calculate energy expenditure. We can use the

MET

s Method

(METABOLIC EQUIVALENT TASK)

This is the ratio of

WORKING

metabolic rate relative to their

RESTING

metabolic rate. METs uses 02 consumption per unit of body weight per minute

(02/Kg/min)

to measure

EXERCISE INTENSITY

. At

REST

our bodies use 3.5ml/Kg/min which is equivalent to 0.0175 kcal/Kg/min which is equivalent to 1 MET which is equivalent to your

RESTING

V02

or RMR

2 METs is twice that at rest. 3 METs is three times that at rest etc

Slide15

BASAL METABOLIC RATE

If you

MULTIPLY

your

RMR

with the activity’s

MET

value you can work out Calories Needed or Used. For example:

For a 150lb female footballer in a 60 minute game =

150 X 10 + 150 ÷ 24 x 8.0 = 550

A more

ACCURATE

way is to use 0.0175 cal/kg/min = 3.5ml/kg/min.

150lb = 68.1Kg (1 lb = 0.454 Kg)

8 METs X 0.0175 = 0.14 kcal/kg/min (1 MET = 0.0175 kcal/kg/min)

0.14 X 68.1 = 9.534 kcal / min

9.534 X 60 = 572.04 kcal

An

ALTERNATIVE

is as follows:

TOTAL CALORIES

= (METs x 3.5 x Weight in Kg) ÷ 200 x Time (

mins

)

BURNED

(8 x 3.5 x 68.1) = 1906.8

1960.8 ÷ 200 = 9.534 kcal/min

9.534 x 60 = 572.04 kcal per hour

Slide16

ENERGY INTAKE

Energy Intake is the

FOOD CONSUMED

or

DIETARY INTAKE

. The recommended daily intake

VARIES

between people but

GUIDELINES

exist.;

The UK Dept of Health

ESTIMATED AVERAGE REQUIREMENTS (EAR)

suggest

1940

calories per day for

WOMEN

and

2550

for

MEN

, but this varies due to

AGE, HEIGHT, WEIGHT, ACTIVITY and BODY COMPOSITION

A

BALANCED

diet should contain

PROTEIN

(10-15%)

FAT

(Up to 30%)

CARBOHYDRATE ‘CHO’

(55-60%) and include

5 A DAY FOOD GROUPS

(Bread and cereal, Fruit and

Veg

, Meat and Fish, Dairy, Fats) which ensure Vitamins, Minerals, Water and Roughage

ATHLETES

need to

ADAPT

their diet. EG: Endurance athletes need a higher percentage of CHO, whereas Power athletes would need more Protein. In addition they will need to consume more calories. It can go up to 6000 kcal

RMR energy expenditure =

1.3 Calories per Hour per Kg of Weight

. Estimated Physical Activity Expenditure is

8.5 Calories per Hour per Weight

A 75 Kg male athlete’s RMR would be 2340 Calories a day (75 x 1.3 x 24). If they performed 90 minutes of Physical Activity he would expend 956 Calories (75 x 8.5 x 1.5) Total Energy Expenditure is 3296 Calories. The athlete could then adapt their diet for a positive, neutral or negative

ENERGY BALANCE

.

Slide17

ENERGY INTAKE

In addition the percentages of the balanced diet can now be calculated so:

CHOs: 55% of 3296 = 1813 Calories

Fats: 30% of 3296 is 989 Calories

Protein: 15% of 3296 is 494 Calories

However the food sources have different

ENERGY YIELDS

per gram.

CHO

s and

PROTEIN

provide 4 Calories per Gram and

FAT

s provide 9 Calories per Gram. Therefore:

CHO 1813 ÷ 4 = 453 Grams Needed

Fats 989 ÷ 9 = 110 Grams Needed

Protein 494 ÷ 4 = 124 Grams Needed

Subjectively calculate your actual daily dietary / calorie intake .

How might you alter your intake now you have amore accurate idea of your energy intake requirements

Slide18

HEALTH IMPLICATIONS OF OBESITY

A

POSITIVE ENERGY BALANCE

is when your energy

INTAKE

is greater than the energy

EXPEDITURE

. This causes

WEIGHT GAIN

and

OBESITY

Obesity is not a disease. It has increased over the last 10 years. Most

ADULTS

in the UK are over weight. The average Briton has a

BMI

of 25.5. It increases with

AGE.

A

THIRD

of children are overweight or obese. If

TRENDS

continue 60% of men and 50% of women will be obese by 2050

Too much fat is associated with

DIABETES, CANCERS, CV

issues such as

CHD, ANGINA, VARICOSE VEINS, DEEP VEIN THROMBOSIS

, Increased blood

LIPIDS

,

ATHEROSCLEROSIS

, high

BLOOD PRESSURE, STROKE

,

FATIGUE

,

POSTURAL

Issues,

PSYCHOLOGICAL HARM,

Under

PERFORMANCE

in work

The

NHS BILL

has soared in this area and it causes 18 million sick days a year and costs £2-3 Billion.

What advice would you give the government in light of these statistics? Begin to draft a plan that could rectify this issue.

Slide19

PERFORMANCE IMPLICATIONS OF BODY WEIGHT

A Main characteristic of successful performers is

LOW BODY FAT

content. Athletes generally carry less body fat due to increased expenditure but they may have

HIGH BODY MASS/ WEIGHT

. Sprinters would be a good example.

ANAEROBIC

athletes have

HEAVY

bodies and

LOW FAT

mass.

ENDURANCE

athletes have

LOW BODY MASS

and

LOW BODY FAT

. Increased weight is fine if it is Muscle Mass which will generate force.

Athletes can end up with the opposite effect of Obesity with too little body fat. Less than 5% in men and 10-15% in women reduces the effect of the immune system. Females

MENSTRUAL

Cycles are affected below 18% and this can decrease

OESTROGEN

levels increasing the chance of

OSTEOPOROSIS.

Increased activity by

OBESE

people increases

LOAD BEARING

on joints and they will have reduced

MOBILITY

,

FLEXIBILITY

, and

FATIGUE

resistance. These as well as cosmetic / vanity reasons mean obese people view exercise negatively

Slide20

FLEXIBILITY

FLEXIBILITY

is the range of motion at a joint, or series of joints

It is

JOINT SPECIFIC

EG: Someone may have more flexibility in one joint compared to another …and it is

SPORT SPECIFIC

EG: some sports require more flexibility than others. There are 2 types

STATIC FLEXIBILITY

– the range of motion without speed

DYNAMIC FLEXIBILITY

– the range of motion taking into account the speed of the movement and reflecting the joints resistance to movement

STATIC FLEXIBILITY

is a pre requisite to

DYNAMIC FLEXIBILITY

STRETCHING

is the

TRAINING METHOD

which increases flexibility

Flexibility is the most

UNDER VALUED

and neglected health fitness component but it is

CRITICAL

for sports participation

FLEXIBILITY TRAINING

has many

PHYSIOLOGICAL BENEFITS

but is affected by a variety of

FACTORS

MUSCLE SPINDLES

are

Proprioceptors

in muscles which send information to the

CNS

about the length and rate of change of muscles

Slide21

MEASURING FLEXIBILITY

There is no single test to measure flexibility as it is

JOINT SPECIFIC

. The most common is the

SIT & REACH TEST

: Hip

GONIOMETRY

is a

VALID, ACCURATE

and recognised measure of flexibility. It uses an

ANGLE RULER

measuring the number of degrees from a

NEUTRA

L starting position to the end of a full

ROM (RANGE OF MOTION)

Using a Protractor measure a Partner’s

Hip Flexion and Extension

Shoulder Flexion and Extension

Hip Abduction

Compare your results. What does this say about your likelihood of performance in your sport?

Slide22

FLEXIBILITY TRAINING

MAINTENANCE STRETCHING

is that done in a warm up. It does not improve ROM.

FLEXIBILITY TRAINING

is a minimum of 10-15 minutes devoted to this. Called

DEVELOPMENTAL STRETCHING

. It can improve ROM

There are 4 types of stretches which aim to stretch the connective tissues beyond the ROM to encourage

LONG TERM ADAPTATIONS

.

STATIC STRETCHING:

This can be

STATIC ACTIVE

(unassisted) and

STATIC PASSIVE

(assisted either by gravity, external force, partner)

BALLISTIC STRETCHING:

Use of momentum to move the joint forcibly through its ROM. Involves fast, swinging, bouncing movements. It creates muscle tension which can reduce flexibility in connective tissue. DOMS risk increases. It produces limited long term adaptations. Can cause injury if untrained

DYNAMIC STRETCHING:

A controlled version of Ballistic Stretching. Can be performed

ACTIVELY

or

PASSIVELY.

PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION (PNF ).

It inhibits the

STRETCH REFLEX.

3 stages a) Static stretch beyond ROM

b) Contract

ISOMETRICALLY

(inhibits reflex) c) Relax and Repeat

Slide23

FLEXIBILITY TRAINING

The F.I.T.T principle must be applied to Flexibility Training

Frequency = from 2 to 4 sessions per week.

Intensity = from mild tension to extreme.

Time = Minimum of 10 seconds and maximum of 30 seconds and repeat 3-6 times.

Type.. One of the 4 Methods

Design a Flexibility Session for a named elite athlete. Now design a session for a middle aged housewife who has not exercised for years. Critically evaluate the 4 methods in your justification for your choices.

Describe the ADAPTATIONS and BENEFITS of Flexibility Training

Think about:

Elasticity of Muscle and Connective Tissue

Resting Length of Muscle and Connective Tissue

Stretch Reflex Action

ROM

Force and Acceleration of Muscles and their Efficiency

Potential to Injury

Slide24

ENERGY CONCEPTS

CHEMICAL ENERGY: Plants convert SUNLIGHT into energy which is stored within the BONDS of chemical COMPOUNDS or MOLECULES. This is then passed to HUMANS in the form of FOOD. It is stored as CHO, PROTEIN or FATS. We then further store this energy in a HIGH ENERGY compound called ADENOSINE TRI-PHOSPHATE (ATP). ATP can be immediately used as energy by the body. Energy found between the bonds of ATP is called ....

POTENTIAL ENERGY: This is when energy is ready to use, for example when muscles CONTRACT. This energy is called …

KINETIC ENERGY: which is energy in the form of MOVEMENT.

ENERGY is the ability to perform WORK or put MASS into MOTION. In human terms it means contracting muscles for physical activity. It is measured in JOULES (J) which is equivalent to 1 NEWTON force or 1Kg acting over a distance of 1 metre. It can also be measured in CALORIES and this is equivalent to 4.18 Joules.

WORK is when a FORCE is applied to a body to move it over a distance. WORK = FORCE (N) X DISTANCE MOVED (M) measured in Joules

POWER is the RATE at which WORK can be done. It is work divide by time. POWER = WORK / TIME or (FORCE (N) x DISTANCE (M)) / TIME (

secs

) The UNITS are WATTS (W). Force X Distance = PURE STRENGTH

Slide25

ADENOSINE TRI PHOSPHATE (ATP)

ATP is made up of a complex element called ADENOSINE and three simple elements called PHOSPHATEs (P). These elements are held together by BONDS which are HIGH ENERGY bonds. An ENZYME called

ATPase

breaks the bonds between 2 of the Phosphates. When it does this it releases ENERGY which is used for muscular CONTRACTIONS. This is an EXOTHERMIC reaction because it RELEASES ENERGY as it progresses.

The COMPOUND which is left is called ADENOSINE DI PHOSPHATE (ADP). If there is no ATP present then energy for work is not possible. The body only has a LIMITED CAPACITY to store ATP. It can only last for 2 to 3 SECONDS of work. After this time the body has to find a way of RESYNTHESISING ADP back into ATP again. It has lost a Phosphate. ADP must find another to REBUILD it an become reusable. This is an ENDOTHERMIC REACTION because energy is REQUIRED from somewhere to progress.

The body has 3 ENERGY SYSTEMS with which to re-synthesise ADP to ATP.

The ATP / PC SYSTEM

The LACTIC ACID SYSTEM

The AEROBIC SYSTEM

Each system uses energy from one reaction to use in another reaction.

This is called a COUPLED REACTION

Slide26

ENERGY SYSTEMS

The 3 Energy Systems that re-synthesise ATP from ADP are the 1) ATP/PC system 2) Lactic Acid System 3) Aerobic Energy System

When ATP levels fall and ADP levels rise an ENZYME called CREATINE KINASE is released and this breaks the PC bond in an EXOTHERMIC reaction. This energy is used to re-synthesise ATP from ADP in an ENDOTHERMIC reaction

The ATP / PC system can work ANAEROBICALLY as well as AEROBICALLY but it does NOT require 02. It takes place in the SARCOPLASM of the cell. However it can only supply enough PC to re-synthesise ADP to ATP for 3 to 10 seconds during MAXIMAL intensity. In recovery,

Creatine

and Phosphate (Pi) are re-synthesised back to PC

TRAINING ADAPTATIONS: Anaerobic Training overloads the ATP / PC system and increases the muscle’s ATP and PC stores which delays the THRESHOLD between using this system and the Lactic Acid System by 2

secs

ADVANTAGES: No 02, Quickly Available, Quick Reaction, Explosive, Powerful, No Fatiguing By Products, PC re-synthesised quickly

DISADVANTAGES: Stores are small, 1PC re-synthesises 1ATP, Only energy for 8 – 10

secs

Slide27

ENERGY SYSTEMS

2) The LACTIC ACID SYSTEM: This system uses GLYCOGEN to re-synthesise ADP back to ATP. The energy released through breaking down glucose is used to do this. This is also a COUPLED and ENDOTHERMIC reaction. Glucose is CHO in the body and when it is stored it is called GLYCOGEN. The decrease in PC stores activates the ENZYME GLYCOGEN PHOSPHORYLASE which breaks down the glycogen into glucose. It is then further broken down into PYRUVIC ACID in a process called GLYCOLYSIS. The process takes place in the SARCOPLASM, does not require 02 and is called ANAEROBIC GLYCOLYSIS. This process releases 2 ATP from one glucose molecule

During

Glycolysis

the ENZYME PHOSPHOFRUKTIKINASE (PFK) causes the breakdown into

Pyruvic

Acid but without 02 this breaks down further into LACTIC ACID by the ENZYME LACTATE DEHYDROGENASE (LDH). This process re-synthesises energy for 2 – 3 minutes of high intensity exercise but if activity is MAXIMAL it will only last 30 seconds

ADVANTAGES: Relatively QUICK, no 02 required, Glycogen readily available

DISADVANTAGES: OBLA, Inhibition of ENZYMES due to lower Ph, increased FATIGUE, stimulates PAIN receptors

TRAINING ADAPTATIONS: Overloading this system will increase LACTATE BUFFER and delay OBLA

Slide28

ENERGY SYSTEMS

The AEROBIC ENERGY SYSTEM: This has 3 stages to re-synthesise ATP. All 3 systems require 02 to break down 1 molecule of Glucose

STAGE 1: AEROBIC GLYCOLYSIS: This is the same process as anaerobic

glycolysis

but instead the presence of 02 INHIBITS the accumulation of LACTIC ACID. The 02 uses PYRUVIC ACID and this combines with ‘

CoENZYME

A’ to become ‘ACETYL

CoENZYME

A’. This takes place in the SARCOPLASM.

STAGE 2: KREB’s CYCLE: The ‘ACETYL

CoENZYME

A’ now combines with OXALOACETIC ACID to form CITRIC ACID in the MITOCHONDRIA. This is then broken down to produce 4 EVENTS 1) C02 is produced and removed 2) HYDROGEN ATOMS are removed (Oxidation) 3) OXALOACETIC ACID is regenerated which is used again 4) Energy is produced to re-synthesise 2 ATP

STAGE 3: The ELECTRON TRANSPORT CHAIN (ETC): HYDROGEN ATOMS released in Stage 2 combines with

CoENZYMES

NAD and FAD to form NADH and FADH. These are carried down the ETC where HYDROGEN is split into HYDROGEN IONS (H+) and HYDROGEN ELECTRONS (e-). This takes place in the MITOCHONDRIA and 3 EVENTS follow 1) e- split from the atom and pass down the ETC 2) This provides ENERGY to synthesise 34 ATP 3) H+ combines with 02 to form water (H20)

Slide29

ENERGY SYSTEMS

ADAVANTAGES: large GLYCOGEN & FFA stores, 02 supply Large synthesis, High DURATION (3

mins

to 1 hr), No

fatuiging

BY PRODUCTS (C02/H20)

DISADVANTAGES: Slower

Resynthesis

, Requires 15% more 02 supply for FFAs, COMPLEX reactions, Initial DELAY of synthesis at start of activity, Limited ENERGY during high intensity activity

FATS (TRIGLYCERIDES) are broken down by ENZYME LIPASE into FFAs which are the broken down into ACETYL

CoA

. This is where it enters the KREB Cycle. They can produce more Acetyl

CoA

than Glucose but require 15% more 02. TRAINING increases Glycogen in muscle and liver, increases mobilisation of Enzymes and uses FFAs early = Aerobic

Threshold increased

TOTAL ENERGY YIELD from the Aerobic System is 38 ATP from one molecule of Glucose

2 ATP from Anaerobic

Glycolysis

2 ATP from the

Kreb’s

Cycle

34 ATP from the ETC

EQUATION for AEROBIC RESPIRATION:

C6 H12 O6 + 6O2 = 6C02 + 6 H20 + ENERGY (for 38 ATP re-synthesis)

Glucose is completely broken down in the Aerobic system by 02 into C02 and H20

Slide30

ENERGY CONTINUUM

The Energy Continuum is a GRAPHICAL display of how the energy systems INTERACT together to provide energy for the re-synthesis of ATP. It highlights the PERCENTAGE of each of these 3 systems relating to both the DURATION and the INTENSITY of the activity.

Each sport/physical activity requires di8fferent percentages from each system. They RARELY work in ISOLATION. Some activities are mainly AEROBIC whilst others are ANAEROBIC. Most use a COMBINATION of all 3

Draw the following graph to represent how the Energy Systems Interact.

X Axis = Time in minutes from 0 to 360 seconds and the Y Axis = Capacity of Energy System in % from 0 to 100%. Plot the following data for 3 lines

1) ATP / PC System (12, 98) (16, 50) (22 ,5)

2) Lactic Acid System (Anaerobic

Glycolysis

) (2, 1) (15, 60) (20, 95) (45, 98) (120, 93) (180, 50) (240, 35) (300, 25)

3) Aerobic Energy System (10, 10) (20, 25) (120 , 40) (300, 70) (360, 98)

Highlight the points at which the PREDOMINAT energy system changes

Slide31

THE 6 FACTORS THAT AFFECT THE TYPE OF ENERGY SYSTEM USED

INTENSITY and DURATION of the exercise: when the intensity is ANAEROBIC HIGH INTENSITY SHORT duration the system will be ATP/PC When intensity is LOW and duration is LONG the system will be AEROBIC. When intensity reaches a point that the aerobic system cannot be used it uses the LACTIC ACID system but this produces LACTIC ACID. The LACTATE THRESHOLD crossed when blood lactate is above resting levels. When blood lactate reaches 4mmol/L and above then OBLA has been reached. Fatigue will occur

ENERGY SYSTEM THRESHOLDS: a threshold is the POINT at which an energy system is taken over by another. ATP/PC system is 2-10seconds. ATP / PC changes to Lactic Acid System at 10 – 90 seconds. Lactic Acid to Aerobic System changes at 90 seconds to 3 minutes. After this it is the Aerobic System unless INTENSITY is high.

02 AVAILABILITY:

As long as 02 supply is there the Aerobic System will re-synthesise ATP. If there is INSUFFICIENT 02 the LACTIC ACID system will be used. This is dependent

on Respiratory and CV

EFFICIENCY

Slide32

THE 6 FACTORS THAT AFFECT THE TYPE OF ENERGY SYSTEM USED

4) FUEL AVAILABILITY: PC will be used for SHORT, HIGH intensity activity. Duration cannot be sustained when PC stores DEPLETE and intensity remain HIGH. PACING can conserve PC stores and RECOVERY periods can re-synthesise them. GLYCOGEN is the MAJOR fuel for the first 20 minutes of activity. It is readily available in the muscles and requires 15% less 02 than FFAs. It takes 2-3 minutes to use this though

as sufficient 02

has not had time. Between 20 – 45 minutes FFAs will be broken down as well but only if intensity is LOW because of the need for 15% more 02.

High LIVER GLYCOGEN levels will

allow the athlete to maintain a higher intensity After 2 HOURS glycogen is DEPLETED and FFAs must be used. Unless athletes reduce intensity to allow 02 supply they may HIT THE WALL.

5) ENZYME

ACTIVATION

LEVELS: Reactions cannot take place without them. CREATINE KINASE is released when ADP increases and ATP decreases. This activates the PC system. PFK is released when PC decreases and this activates the Lactic Acid system. PFK is also released when ADRENALIN increases and INSULIN decreases, activating the AEROBIC system

6) FITNESS

LEVELS

:

The more aerobically fit an athlete is the better 02/C02 transport which is essential to break down glycogen and FFAs. Conserving glycogen is crucial to delay OBLA and aerobic and lactate THRESHOLDS

Slide33

THE RECOVERY PROCESS

The Recovery process is concerned with the events

AFTER

exercise. It is important

DURING

exercise to allow performers to

MAINTAIN

performance and also

AFTER

exercise to

SPEED UP

their recovery. The aim is to

RESTORE

the body to its

PRE EXERCISE STATE

by removing

BY PRODUCTS

and by the

REPLENISHMENT

of

FUELS.

After exercise the body does not return immediately to its pre exercise state.

RESPIRATION

and

HEART RATE

remain elevated. This is known as

EPOC

(EXCESS POST EXERCISE 02 CONSUMPTION)

or 02 Debt. It has

2 STAGES

:

ALACTACID DEBT:

(

RAPID RECOVERY

Stage) This restores stores of

PHOSPHAGEN

and the re-synthesis of

ATP , PC, MYOGLOBIN

and

Hb

. It requires approximately 3-4 Litres of 02 and takes about 3-4 minutes but 50% are restored in 30 seconds and 75% restored in 1 minute

LACTACID DEBT

: (

SLOW RECOVERY

Stage) Early research thought this was responsible for the removal or re-conversion of

LACTIC ACID

into either

PYRUVIC ACID

(which can be used as fuel)

GLYCOGEN

or

PROTEIN

. Now it is thought that it supports A)

METABOLIC FUNCTIONS

such as

HIGH TEMPERATURE

, B) remaining

HORMONES

such as adrenalin, and C) elevated

CARDIAC OUTPUT

to reduce temperature. It requires 5-8 Litres of 02 and can take between 1-24 hours depending on the exercise intensity

Slide34

THE RECOVERY PROCESS

Increased levels of C02 formed during exercise is removed as

CARBONIC ACID, CARBOAMINOHAEMOGLOBIN

, or in the

PLASMA

. The

CHEMORECEPTORS

stimulate the

RCC

and the

CCC

to ensure that respiration and heart rate are

ELEVATED

during recovery to assist C02 removal.

A major factor of

MUSCLE FATIGUE

is

GLYCOGEN DEPLETION

. Most can be

REPLENISHED

within

10-12

hours after exercise. Complete recovery can take

2 DAYS

in prolonged endurance events.

FAST

twitch fibres can replenish quicker.

CARBOHYDRATES

in recovery are crucial for this to happen

Draw the following graph for Glycogen Depletion: X axis = Time of Exercise (0 to 1 hour )and Recovery (0 to 24 hours). Y axis = Muscle Glycogen % (0 to 100%)

Plot the following:

A) Exercise Time 0

mins

= 100%, 1 hour = 30 %

B) Recovery Time 4 hours = 50%, 8 hours = 60%, 12 hours = 70%, 16 hours = 77%, 20 hours = 83%, 24 hours = 90%

Label the graph

Slide35

APPLICATIONS OF THE PRINCIPLES OF TRAINING

Remember the Principles of Training by

MRS VOPP

who is

TESTING

the

WC

MODERATION

is striking the right

BALANCE

between too little training and too much. Too much, too soon can result in injuries

REVERSIBILITY

the adaptations to training are reversed if training stops.

ATROPHY

(decrease in cell size) can result. Results are lost 3 times as quickly as they are gained.

AEROBIC

adaptations reverse quicker than

ANAEROBIC

SPECIFICITY:

Training must reflect the demands of the sport and it is applied in 2 ways 1)

INDIVIDUAL:

Genetic differences 2)

THE SPORT

concentrating on the energy systems, fitness components, muscle fibres etc

VARIATION:

If your training is varied it will increase

MOTIVATION.

It also can prevent injury through

REPETITIVE

strain

OVERLOAD:

is when the body is made to work harder than normal to cause

ADAPTATION.

It is achieved in

4 WAYS

1)

FREQUENCY

(how often) 2)

INTENSITY

(how hard) 3)

TIME

(how long) 4)

TYPE

(aerobic or anaerobic training)

PROGRESSION:

This is gradually increasing the level of overload to ensure further adaptation. This is called

PROGRESSIVE OVERLOAD.

These are greater

EARLY

in training. The point of

DIMINISHING RETURN

is reached when further progression brings about no adaptations

Slide36

APPLICATIONS OF THE PRINCIPLES OF TRAINING

Remember the Principles of Training by

MRS VOPP

who is

TESTING

the

WC

PERIODISATION

is the organisation of training into specific

BLOCKS.

The ultimate aim is to ensure that athletes reach their

PEAK

at the correct

TIME

such as the Olympics. You divide your

TRAINING YEAR

into 3 seasons 1)

PRE SEASON:

There are 3 parts to this.

1.1 BASIC FITNESS

phase,

1.2 SPECIFIC EVENT

phase and

1.3 PRE COMPETITION

phase

2)

COMPETITIVE SEASON:

Consists of

2.1 MAINTENANCE

phase (reduced intensity, rest, tactics) and

2.2 MONITORING AND RECOVERY

phase (tapered down training, avoid

BURN OUT

)

3)

TRANSITION

(

OFF

)

SEASON

: Consists of

3.1 REST/RECOVERY

phase (low level remedial activity) and

3.2 LOW LEVEL

phase (cross training)

To each you need to apply 3 basic

CYCLES

A)

MACRO CYCLE

which is a

LONG

term plan EG: 1 year

MEGA

cycles lasts more than 1 year. B)

MESO

CYCLE

is a

MEDIUM

term typically between 4 and 16 weeks C)

MICRO CYCLE

is

SHORT

term lasting typically 1 week but can last up to 3 weeks. It is a recurrent

UNIT

. A

UNIT

can also be an individual training session, or parts of it. A week of 3 training sessions is 3 Units. However in the same session there may be 2 units – strength and flexibility.

Periodisation

BENEFITS

are the application of the

PRINCIPLES

of training

Slide37

APPLICATIONS OF THE PRINCIPLES OF TRAINING

TESTING:

This allows you to

MONITOR

your training to ensure correct level of

OVERLOAD

and to ensure further

ADAPTATIONS

and avoid

BURN OUT

WARM UP

: This should precede any activity to help prepare

PHYSIOLOGICALLY

and

MENTALLY

. Benefits include increased muscle

TEMPERATURE,

nerve impulse

CONDUCTION, 02 DISSOCIATION

, muscle

FORCE, SPEED, ELASTICITY

and

CONTRACTION

. It releases

SYNOVIAL FLUID

,

REDISTRIBUTES

blood flow, reduces

INJURY,

delays

OBLA.

There are 3 phases:

PULSE RAISER

MOBILITY

STRETCHING.

COOL DOWN

: There are 2 phases

PULSE LOWERING

(Active Recovery)

STRETCHING

The benefits include maintained

VR, SV, Q, VE

and

Bp

. Gradual muscle

TEMP

reduced, reduces risk of

DOMS

and

INJURY

, flushes capillaries with 02, speeds up

LACTIC ACID

removal, prevents

BLOOD POOLING

Slide38

APPLICATIONS OF THE PRINCIPLES OF TRAINING

Draw the following 2 graphs related to OVERLOAD and TRAINING ZONES

EXERCISE TARGET ZONE: X Axis = Age from 20 to 70. Y Axis = Heart Rate in BPM from 0 to 220. Identify the following TARGET ZONES

ANAEROBIC THRESHOLD ZONE: 85% to 100% of maximum Heart Rate

TARGET HEART RATE ZONE; 65% to 85% of Maximum Heart Rate

FAT BURNING ZONE: 50% to 65% of Maximum Heart Rate

RECOVERY ZONE: 50% or less

TRAINING TARGET HEART RATE: X Axis = Age from 20 to 90. Y Axis = Heart Rate in BPM from 0 to 220. Identify the following TRAINING TARGETS

Maximum Heart Rate

ANEAROBIC THRESHOLD: 85%

TRAINING ZONE: 75% to 85%

Apply the Principles of Training to your Sport

Slide39

AEROBIC CAPACITY TESTING

MEASUREMENT

is an essential

TOOL

to ensure that

OVERLOAD

is

PROGRESSIVE

and

MODERATION

of

TRAINING

are matched to the requirements of the activity.

There are many

TESTS

for aerobic capacity / V02 Max. They can vary in

RELIABILITY

and

VALIDITY

but the fact that they can be

RETESTED

allows for a practical approach to improvement

One tests is the

PHYSICAL WORKING CAPACITY TEST

(

PWC 170

) which is on a

CYCLE ERGONOMETER

. The cyclist performs at 3

PROGRESSIVE INTENSITIES

and their

HEART RATES

are

recored

. A

PREDICTION

is then made about the intensity the athlete is working at when their heart rate is

170BPM

s

The

MULTI STAGE FITNESS TEST

(

MSFT

) is a

20m PROGRESSIVE

shuttle run marked by a

BEEP

which

INCREASES

in

FREQUENCY

as the

LEVELS

increase. The level gained by the athlete is compared to

STANDARDISED TABLES

and these

PREDICT V02

Max values for males and females

Slide40

AEROBIC CAPACITY TESTING

Critically evaluate the 2

INDIRECT

V02 Max tests

PHYSICAL WORKING CAPACITY TEST (PWC 170)

MULTI STAGE FITNESS TEST

Think about:

Validity and Reliability

Advantages and Disadvantages

How do these tests compare to the

DIRECT

methods of measurement?

Draw the following graph to represent the V02 Max Norms and Capacity rating by Age. X Axis = Age from 5 to 90. Y Axis = V02 Max in ml/kg/min. Plot the following data Excellent Capacity

3% of Population

: (5, 62) (12,65) (75, 30)(90,20) Very Good Capacity

8% of Population

: (5, 56) (12,60) (75, 28) (90, 18) Good Capacity

22% of Population

: (5, 51) (12,53) (75, 25) (90,16) Average Capacity

34% of Population

: (5, 44) (12,47) (75,23) (90,16) Fair Capacity

22% of Population

: (5, 38) (12,40) (75, 20) (90,12) Poor Capacity

8% of Population

: (5, 33) (12,34) (75,15 (90,11) Very Poor Capacity

3% of Population

are below this line

Slide41

ENERGY SYSTEM AND FOOD FUELS DURING AEROBIC WORK

ATP

and

PC

are the immediate fuels for

AEROBIC

exercise.

RESYNTHESIS

of

ATP

involves all 3 stages: 1) AEROBIC GLYCOLYSIS 2)

KREB’s CYCLE

3)

ETC ELECTRON TRANSPORT CHAIN.

Aerobic work is fuelled by

GLYCOGEN / GLUCOSE

and

FREE FATTY ACIDS.

This depends on the

INTENSITY

and

DURATION

of the session and the

AVAILABILITY

of the fuel.

Glycogen is the major fuel for the first 20-40 minutes

During

MODERATE

to

SEVERE

intensity the fuel is only glycogen

After 20-45 minutes the body can use

FATS

along with glycogen and its use increases as the glycogen stores

DEPLETE

. Fats can only be used if the

INTENSITY

is

LOW

as the 02 need is much higher than for glycogen

After 2 hours glycogen stores deplete and Fat is used in isolation.

If

INTENSITY

is too

HIGH

then

OBLA

is reached and glycogen has to be broken down

ANAEROBICALLY.

A

STEP CLASS

is popular with women. Usually it consists of 5-10 min warm up followed by 30-40

mins

of CV work followed by 10-15

mins

of body weight exercise. Analyse the fuel use in this time period.

Slide42

RESPIRATORY SYSTEM AEROBIC ADAPTATIONS

2 ADAPTATIONS

and

OVERALL NET EFFECT

of

AEROBIC TRAINING

on

RESPIRATORY

system

A)

ADAPTATION 1

= Respiratory Muscles become

STRONGER

which result in

INCREASED EFFICIENCY

of:

MECHANICS of BREATHING

LUNG VOLUMES (f, VE, TV)

Maximal

BREATHING RATE

Respiratory

FATIGUE RESISTANCE

And

DECREASE

in the

SUB MAX BREATHING RATE

B)

ADAPTATION 2

= Increase in

AVEOLI SURFACE AREA

which INCREASE:

EXTERNAL RESPIRATION

and

DIFFUSION

A – V02 diff

(less 02 exhaled = more of it used)

OVERALL NET EFFECT = Increased

V02 MAX

Slide43

CARDIO VASCULAR (

HEART

) SYSTEM AEROBIC ADAPTATIONS

ADAPTATION 1 = HYPERTROPHY

of left ventricle wall which leads to:

Increased

EDV

Increased

VENTRICULAR STRETCH

and

RECOIL

Increased

FORCE

of contraction

Increased

STROKE VOLUME

Increased

RECOVERY TIME

after exercise

And also

Decreased

ESV

Decreased Resting and Sub Max

HEART RATE

(<60=

BRADYCARDI

A)

OVERALL NET EFFECT

= Increased

BLOOD FLOW

,

MAXIMAL CARDIAC OUTPUT (Q)

and increased

02 TRANSPORT

Slide44

CARDIO VASCULAR (

VASCULAR

) SYSTEM AEROBIC ADAPTATIONS

ADAPTATION 1

= Increased

ELASTICITY

of

ARTERIAL

walls results in:

Increased

VASCULAR SHUNT

efficiency

Increased

BLOOD PRESSURE

regulation

Increased Exercise

SYSTOLE Bp

and more 02 blood supply

Decrease in resting

SYSTOLE / DIASTOLE

Bp

ADAPTATION 2

=

Increased No. of

RED BLOOD CELLS

/

Hb

and

PLASMA VOLUME

which results in:

Increased

GASEOUS EXCHANGE / 02

Transport

Increased

VENOUS RETURN

Increased

STROKE VOLUME

and

CARDIAC OUTPUT (Q)

Decreased

VISCOSITY

during exercise

ADAPTATION 3

=

Increased

CAPILLARISATION

around the

ALVEOLI

and

TYPE 1

Muscle Fibres which results in:

Increase in

SURFACE AREA

,

a- V02 diff

,

TIME

for

DIFFUSION,

removal of

LACTIC ACID

and

C02

during

OBLA

Decrease in

DISTANCE

of

DIFFUSION

and increased blood flow

VELOCITY

OVERALL NET EFFECT

= Increased efficiency and

02

/

C02

TRANSPORT

Slide45

MUSCULAR SYSTEM AEROBIC ADAPTATIONS

ADAPTATION 1

= Increased

TYPE 1

and

11a HYPERTROPHY

results in:

Increased

STRENGTH

and reduced

FATIGUE

Increased

SKILL

Decreased

ENERGY COST

ADAPTATION 2

= Increased

CAPILLARISATION

increases 02/C02 transport

ADAPTATION 3

=

TYPE 11a FIBRE AEROBIC CAPACITY

ADAPTATION 4

=

Increased

MYOGLOBIN

stores leads to increase 02 into

MITOCHONDRIA

ADAPTATION 5

= Increased

AEROBIC ENZYMES

results in increased

METABOLISM

of

FAT

not glycogen

ADAPTATION 6

= Increased

SPEED

to use

FATS

earlier which conserves

GLYCOGEN

and increases

ADAPTATION 7

= Increased No. of

MITOCHONDRIA

results in improved

02 / FAT

metabolism for

AEROBIC

work

ADAPTATION 8

= Increased

MUSCLE GLYCOGEN / FAT

stores results in increased

ENERGY FUELS

to re- synthesise

ATP

OVERALL NET EFFECT

= Increased

MUSCLE CAPACITY

to generate

ATP

Slide46

CONNECTIVE TISSUE AEROBIC ADAPTATIONS

ADAPTATION 1

= Increased

STRENGTH

of

TENDONS

ADAPTATION 2

= Greater

THICKNESS

and

STRENGTH

of

LIGAMENTS

ADAPTATION 3

= Increased

THICKNESS

of

CARTILAGE

ADAPTATION 4

= Increased

CALCIUM

content and

STRENGTH

of bones

ADAPTATION 5

= Reduced

BODY FAT

composition which results in decreased

DEAD WEIGHT

and an increase

POWER to WEIGHT RATIO

OVERALL NET EFFECT

= Increased

STRENGTH

of

MUSCULO SKELETAL LEVERS

, less risk of

INJURY

and reduced rate of

AGEING

Slide47

HEALTH LIFESTYLE AREAS - AEROBIC ADAPTATIONS

ADAPTATION 1

=

COMBINED

effects such as Increased in the

LACTATE THRESHOLD

and delay of

OBLA

ADAPTATION 2

= Overall net effects of Increase in V02 Max results in Increased

INTENSITY

and

DURATION

of aerobic performance

ADAPTATION 3

=

AEROBIC METABOLISM

results in increased ability of muscles to use

FUEL / 02

and to supply fuels and 02 to the muscles

OVERALL NET EFFECT

= Increase in

MAXIMUM RATE OF AEROBIC WORK

and

ENDURANCE

and a decrease in

LACTATE

production

Slide48

PERFORMANCE ENHANCEMENT

ERGOGENIC AIDS

are anything that

ENHANCES

performance. They can be

LEGAL

or

ILLEGAL

. The

IOC

and

WADA

have produced a list of aids that are

BANNED.

Governing bodies also do this. This does include

MASKING DRUGS

which hide the presence of other drugs

1)

DIETARY MANIPULATION

is used

PRE COMPETITION,

on

COMPETITION DAY

and

DURING EXERCISE

.

FLUIDs

are important

PRE COMPETITION: CARBOHYDRATE LOADING

is a strategy to increase

GLYCOGEN

stores. It is a 10 day method consisting of depleting glycogen stores 7 days before the event. The next 3 days consist of not eating CHOs to fully deplete them . A diet high in Fats increases the enzyme

GLYOGEN SYNTHASE

which breaks down glycogen. From 3 – 4 days prior to event a diet high in

CHO

and

FLUIDS

and low in fat and proteins is consumed. This

LOADS

the muscles with glycogen because of the increased

STORAGE

.

TRAINING

is

TAPERED

during this period

COMPETITION DAY:

a CHO meal 2 to 4 hours before the event tops up

LIVER GLYCOGEN.

High

VOLUMES

of food and

FIBRE

type foods should not be eaten in days before. An hour before athletes

shouln’t

eat CHO as it can cause

REACTIVE HYPOGLYCEAMIA

.

CHOCOLATE

eaten 5 minutes before can benefit the performer.

Slide49

PERFORMANCE ENHANCEMENT

C)

DURING EXERCISE:

Athletes should consume regular fluid and food high in CHO during activity of 45 minutes or more to

REPLENISH

glycogen stores.

FLUID INTAKE

during exercise is important. The body’s

THIRST

mechanism does not match

HYDRATION LEVELS.

Feeling thirsty means you are already well

DEHYDRATED

. This can reduce

PERFORMANCE

and increase

TEMPERATURE and

so regular intake is important.

TYPES OF SPORTS DRINKS

:

HYPOTONIC:

have 4 % glucose levels – lower than the blood (5 – 7 %). They are vital during prolonged exercise to reduce dehydration and partially increases

ENERGY

ISOTONIC

: promote fluid

HYDRATION

and replenishment of

GLUCOSE

. They have equal levels of glucose to the blood.

HYPERTONIC:

suitable for post exercise

RECOVERY

. 19%

GLUCOSE

. They will promote

DEHYDRATION

if taken during the event because water is needed to convert

CHO

into glycogen

WATER:

is best absorbed without Glucose. Water therefore must be consumed during

CARBO LOADING

and in hot

HUMID

conditions

Slide50

OTHER AIDS TO PERFORMANCE

CREATINE SUPPLEMENTS:

this is made up of

AMINO ACIDS

which are proteins building blocks.

It is found in some foods and naturally occurs in the liver. It is

STORED

in small amounts in the muscle as

PC CREATINE PHOSPHATE.

This is used to re-synthesise

ATP. CREATINE SUPPLEMENTS

come in pill and powder form and are taken to increase PC stores in the muscle. This increases

ATP/PC

capacity. It is

LEGAL

and can improve performance.

HUMAN GROWTH HORMONE:

are produced naturally by the

PITUITARY

gland. It exists to allow

GROWTH. HGH

can be used synthetically as a

SUBSTITUTE

to

ANABOLIC STEROIDS

(which artificially promote

TESTOSTERONE

to increase muscle mass) . The effects are: Increased Bone, Cartilage and Muscle Growth, Increased Blood Glucose Levels, Increased Lipase to break down

FFA

s (Free Fatty Acids), Decreased Body Fat, Increased Protein Synthesis to repair and recover.

HGH

can be produced naturally by simply Sleeping and Eating well and exercising above the

LACTATE THRESHOLD.

They do not have the same side effects as

STEROIDS

and they are undetectable after 1 day off

YouTube - HGH - CNN News report about HGH and movie stars! Documentary

Slide51

OTHER AIDS TO PERFORMANCE

GENE DOPING

: (

DNA

abuse) There is already a Human

GENE MAP

for performance. The fear is that athletes could be

GENETICALLY ENGINEERED SUPER ATHLETE

for different events. However knowledge of a person’s

GENETIC EXPRESSION

would be useful for Training Specificity. It is banned by the

IOC

and by

WADA

. The fear is once a gene has been manipulated it cannot be reversed.

YouTube - Gene Doping: Super Athletes in 2008 Beijing Olympics

YouTube - Gene Doping: Chapter 1

EG: Gene ACE - 11 Improves efficiency of

MITOCHONDRIA

which will improve

AEROBIC

performance. Gene IGF -1 increases

ENZYME

activation for increasing the uptake of

AMINO ACIDS

for strength

BLOOD DOPING:

is when the Total

VOLUME

of a person’s

RED BLOOD CELLS

is increased. The method consists of Transfusion of Blood

4 to 6 WEEKS

prior to an event. The body naturally replenishes the blood. Then the blood is

REINFUSED

. This increases their overall

RED BLOOD CELL /

Hb

levels and increases

02 Transport

YouTube - How Blood Doping Works

Slide52

OTHER AIDS TO PERFORMANCE

RECOMBINANT ERYTHROPOTEIN (RH EPO):

This is a naturally occurring

HORMONE

secreted by the Kidneys. It regulates Red Blood Cells.

Rh

EPO

is a synthetic copy of the hormone which increases Red Blood Cell levels. It increases 02 Transport. It can be

TESTED

and it is

ILLEGAL

. Some Fluids used by athletes to dilute the blood have also been banned by

WADA

. Because

RBC Basal Levels

differ there is often little that can be done unless all athletes are tested at the start of their careers

Slide53

COOLING AIDS

COOLING AIDS

are used to reduce the

CORE

temperature of the body in an attempt to improve performance

DURING

the event and to improve the

RECOVERY

process after the event. Methods include

ICE BATHS,

cold air

EXPOSURE, FANS, COOLING JACKETS, WRAPS, ICE TOWELS

. The best methods are the most practical

PRE COOLING

: Use a Cooling Jacket to reduce temperature between 8 and 30 minutes

DURING WARM UPS

or in the time between the warm up and the event. This is advised before

PROLONGED

exercise in

HOT

temperatures as it sustains

INTENSITY

and

SPEED

and reduces

THERMAL STRAIN

and allows for various

PACING STRATEGIES

and a

SPRINT FINISH.

However performances through pre cooling can improve in lower temperatures as well. However athletes must be careful not to

OVER EXERT

themselves in the initial stages of the event

POST COOLING

:

CRYOTHERAPY

is modern techniques designed to treat injuries. Cooling benefits the injury.

RICE

is however a traditional method. How long you apply it for varies opinion.

ICE WRAPS / PACKETS

: These are used as part of RICE

Slide54

COOLING AIDS

ICE BATHS

: mainly used for

PAIN RELIEF

but they also

CONSTRICT

vessels which drain blood away from muscles (removing

LACTIC ACID

). When out of the bath capillaries

DILATE

bringing new blood back to the muscle with 02. This improves

MUSCLE FUNCTION, REDUCES MUSCLE DAMAGE

, and decreases

DOMS

soreness. It is a

RECOVERY AID

. Normally it is done for

7 to 10 minutes

at temperatures of

5-16

degrees C. Concerns with Ice Baths are:

PAIN

, if used on chest it may lead to

ANGINA

(constriction of Coronary Artery), Vasoconstriction will increase

Bp

, Decreased efficiency of

VASOCONSTRICTION

, Ice

BURNS

YouTube - Welsh Rugby Team in ECB Cold Ice Bath

Slide55

RESISTANCE AIDS

These can include:

PULLEYS

: These provide a form of

RESISTANCE

to develop

STRENGTH

. Their main

BENEFIT

is that they apply

SPECIFICITY

as they more closely

REPLICATE

the exact movement of the athlete in their event

YouTube - Coaching on the Swim Bench Part II.mov

YouTube - Power Bench (Swimming)

PARACHUTES:

These also provide a form of

RESISTANCE

to develop

STRENGTH

but maintain

SPECIFICITY

. They are mainly used in

RUNNING

events

YouTube - Track and Field - speed training: resistance bands and parachute

Slide56

OTHER AIDS

ALCOHOL

: has no real benefit to performers and in the long term it is a

DEPRESSANT

and decreases

MOTOR

and

PHYSIOLOGICAL

performance. It can however reduce anxiety, build confidence, and be a source of

CHO

in the short term

CAFFEINE

: This stimulates the

CNS

and acts like a weak amphetamine (

STIMULANT).

This increases

ALERTNESS, CONCENTRATION

and

REACTION TIMES.

It also increases the breakdown of

FFA

s, increases

ENERGY

levels and lowers

EFFORT

perception. Some athletes take caffeine tablets to delay the use of Glycogen. It is not banned but the

IOC

have a

LIMIT

which equates to 8 strong coffees. It is also a

DIURETIC

increasing

DEHYDRATION

ANABOLIC STEROIDS

: These are synthetic derivatives of

TESTOSTERONE

. They promote

BONE MATURATION

and

MUSCLE MASS

. Anabolic means to build up. The opposite is

CATABOLIC

. They are easy to purchase on the internet and commonly used by

BODY BUILDERS

ANALGESICS / ANTI INFLAMMATORY AGENTS

: Pain Killers and these range from over the counter pain killers to banned

CORTISONE

(unless medically advised) They are used before an event to mask pain

MASKING AGENTS:

These prevent the detection of a banned substance