Exercise physiology

• Carbohydrates:

  • first source of energy
  • consist of simple and complex carbs
  • once digested converted into glucose
  • found in bread, pasta, rice

  Fats:

  • second source of energy
  • used during low intensity exercise

  proteins:

  • used for growth and repair of muscles
  • found in meat, fish, eggs
• Vitamins: essential nutrients that your body needs in small amounts to work properly.

  Vitamin D:

  • role in absorption of calcium, which keeps bones and teeth healthy

  B12:

  • makes red blood cells and keeps the nervous system healthy
• Mineral:

  • assist in bodily functions
  • this includes sodium (helps regulate fluid levels in body)
  • iron ( helps with formation of haemoglobin in red blood cells to transport oxygen)

  Fibre:

  • speeds up digestion and prevents constipation

  water:

  • prevents dehydration
• Creatine: supplies energy for muscular contraction.

  Advantage:

  • Aims to provide ATP
  • Replenishes phosphocreatine stores
  • Allows ATP-PC system to last longer

  disadvantage:

  • Hinders aerobic performance
  • possible side effects: bloating, vomiting
• Sodium bicarbonate: used as a antacid.

  advantage:

  • delays fatigue
  • increases the buffering capacity of the blood
  • reduces acidity in the muscle cells

  Disadvantage:

  • possible side effects: vomiting, cramping
• Caffeine: naturally occurring stimulant which increases alertness.

  Advantage:

  • Reduces effects of fatigue
  • improves decision making/improves reaction time
  • increased mental alertness

  Disadvantage:

  • loss of fine control
  • against rules of most sports in large quantities
  • possible side effects: dehydration, irregular heartbeat
• Glycogen loading: used by endurance athletes to increase glycogen stores beyond what can normally be stored.

  Advantage:

  • delays fatigue
  • increased glycogen stores
  • increases endurance capacity

  Disadvantage:

  • heavy legs
  • affects digestion
  • can alter the training programme through a lack of energy
• Warm up:

  • pulse-raising exercise
  • stretching
  • skill-based movement

  Cool down:

  • exercises to maintain heart rate
  • gradual reduction in heart rate and breathing rate
  • stretching
• Benefits of a warm up:

  • muscle temperature increases
  • injury chance reduces
  • more oxygen to working muscles
  • increased movement at the joints

  Benefits of cool down:

  • removal of lactic acid
  • reduces chance of DOMS
  • maintains venous return
• Principles of training: SPORR

  • Specificity- making training specific to sport
  • Progressive Overload- gradual increase in the amount of overload so that fitness gains occur
  • Reversibility- losing fitness levels
  • Recovery- rest is required
• Principles of overload: FITT

  • Frequency: how often
  • Intensity: how hard
  • Time: how long for
  • Type: of training
• Principles of periodisation: Dividing the training year into specific sections

  • Macrocycle (long-term training goal)
  • Mesocycle (usually 4-12 weeks period of training With focus)
  • Microcycle (a week or a few days of training)
• Macrocycle can be divided into periods:

  • preparation: pre-season where fitness is developed
  • competition: skill and techniques are refined and fitness is maintained
  • transition/rest: end of the season where rest and recovery and light aerobic training may happen
• Tapering: reducing the volume/intensity of training prior to competition

  peaking: planning and organising training so performer is at their peak, both physically and mentally for major competitions
• Training method: continuous training

  • working continuously to develop aerobic power and cardiovascular endurance. Long exercise periods without rest at a relatively steady pace e.g jogging, swimming, rowing
• Training method: Interval training

  • Generally used to improve anaerobic power. Involves period of high intensity work with periods of rest

  Fartlek (speed-play):

  • Generally used to improve the aerobic energy system but can also improve anaerobic. Varying the intensity
• Circuit training:

  • circuit can be designed to work on aerobic or anaerobic systems. Involves periods of work at stations interspersed with period of rest. Can be designed for specific sports
• Proprioceptive neuromuscular facilitation (PNF): A type of passive stretching to improve flexibility

  1. isometric contraction for at least 10 seconds
  2. period of relaxation
  3. stretch further
• Acute injuries: caused by a specific impact or traumatic events

  • fractures: break or crack in the bone
  • dislocations: when the end of the bone is forced out of position
  • strains: a pulled or torn muscle, when muscle fibres are stretched too far
  • sprains: excessive force is applied to a joint and the ligament stretches and tears
• Chronic injury: over-use injuries

  • Achilles tendinitis: where the Achilles tendon ( back of ankle) is inflamed causing pain
  • stress fracture: area becomes tender and swollen
  • tennis elbow: muscle attached to the elbow that are used to straighten the wrist, tendons become inflamed and tiny tears occur on the outside of the elbow
• Injury prevention:

  • screening: test to detect abnormalities or medical conditions
  • protective equipment: shin pads
  • warm up
  • flexibility training (passive, static, ballistic)
  • taping
  • bracing
• Injury rehabilitation:

  • proprioceptive training: hopping, jumping and balancing exercises
  • strength training: re-strengthen the injury area
  • hyperbaric chamber: 100% oxygen into injury area
  • cryotherapy: cold temperature
  • Hydrotherapy: warm water improve blood circulation
• Recovery from exercise:

  • compression garments: improve blood circulation
  • massage: increase blood flow to injury area, remove tension and lactic acid
  • foam roller
  • cold therapy
  • ice baths