protein function
grow and repair muscle, energy source at maximum endurance. produce RBC and hormones.
fats function
primary energy source at rest, used for longer in trained athletes.
GI index
rating based on the immediate effect of glucose on the body
days leading up to event
- carboload and taper- ensure hydration
immediately before event
- low GI snack for slow release during event. - 1L of fluid
during event
- high GI snacks; top ups- 200ml every 15 minutes
after event
- high GI; muscles most responsive to glucose- replace fluid lost
next 24 hours
- low to moderate GI foods- protein
carbohydrate loading
increase glucose stores in muscle and liver, increases weight
four ways to glycogen spare
1. Training effect: body uses fats for longer with aerobic training program2. Caffeine: breakdown of fats3. Pre-event meal: low GI for delayed release4. During-event meal: constantly top up glucose levels
anabolic steriods
allows for harder training and faster recovery+ increase size, strength and power+ decrease recovery time- liver damage - infertility
stimulants
benefit when needing max alertness and awareness+increase awareness +increase alertness- anxiety - insomnia
periodisation
planning training variable to achieve optimal performance at crucial times.
pre season phase
-general preparation: high volume low intensity-specific preparation: low volume high intensity
competition phase
pre-competition- peak condition, increase intensity decrease volumecompetition- psychological tactics, tapering to peak.
transition phase
reduction in training for phys and psych recovery, maintain aerobic fitness and nutrition.
tapering
decreasing volume whilst increasing intensity, allowing time for athlete to physically and mentally recover. endurance athletes need a shorter taper.
tapering strategies
- reduce volume, increase intensity to competition level- increase recovery techniques- monitor diet, carboload- individualise program
peaking
temporary training state allowing athlete to perform at optimum level
components of peaking
physiological -optimised energy systems -injury free-fast recoverypsychological-confident -relevant cues-relaxedtactical/technical- technically efficacy-tactically briefed
overtraining
when an athlete is repeatedly stressed into a state where training does not improve their performance due to periods between training being too short to recover in.
signs of overtraining
losing self esteem, loss of interest in sport, frequently injured/ susceptible to viral infection, lack of effort and coordination
causes of overtraining
workload too high, insufficient recovery from injury, lack of variety in training.
preventing overtraining
include variety in training, monitor players behaviour, plan for sufficient rest
maintenance
fitness levels sustained but not developed or overloaded, via tapering
injury
increase protein, maintain or decrease carbohydrates, ensure phys and psych readiness before returning to training, minimise amount of detraining
recovery
reverses impacts of fatigue, return athlete to performance state physically and mentally.
nutrition for recovery
protein, high carb foods, isotonic drinks
physical recovery
-active cool down, passive cool down, hydrotherapy, massage, compression garments
psychological recovery
- debrief and rest
monitoring recovery
- training log-lab testing-observation-questionaires
heat loss method determinants
environment, age, physiological state
double heat load
where muscular and environmental heat create competition for blood flow.
cardiac drift
increase in sweat rate leads to decrease in blood plasma, heart rate rising to meet demands, decrease in blood flow to skin and muscles leads to negative performance.
heat acclimatisation
heat tolerance is improved through repeated exposure to hot environments -cause us to sweat at lower temperatures which increases blood plasma volume. -20 minutes to 60 minutes -4-6 weeks before performance
methods to cope in heat
ice vest, pre cool body, hydrate, light clothes
humidity
amount of water vapour in the air
training in the cold
burn more CHO, extremities lose heat fastest, dehydration, injury prone
cold acclimatisation
7-10 days from performance
altiude
pressure differential in air vs lungs causes trouble breathing
acclimatisation
live high, train highlive low, train high live high, train low
acute adaptations
increase breathing rate and tidal volume as well as HR & CO
chronic adaptations
increased RBC in blood (haemocrit)increase mitochondira increase capillaries
returning to sea level
-7-10 days stop hyperventilating-2-4 weeks haemocrit returns, caps and enzymes stay if trained.
in preparation for altitude:
hydrate, extend taper, against similar standard of opponents.