PHYSICAL EDUCATION

inorganic phosphate

* Pi- floating phosphate that has come off the ATP molecule to release energy for muscle movement.

Arousal Promotion Methods

- Elevated breathing rate assists with activating the central nervous system and increasing the state of awareness. - Acting energised - Athletes raise their arousal levels to desired performance levels before competition through the use of warm-up exercises such as shadow boxing, motivational addresses, music and video footage. - Listening to upbeat, tempo music can increase arousal levels. - Positive self talk- athletes telling themselves positive statements.

PHYSIOLOGICAL STRATEGIES TO ENHANCE PERFORMANCE POOL OR BEACH SESSIONS

- Immersion in water results in compression of muscles - Salt water (beach) is denser than pool water and has greater compressive effects. Aids in recovery by - Reducing muscle swelling by counteracting capillary compression and normalising oxygen delivery. - Increasing blood flow (delivery of oxygen and nutrients and removal of wastes) - Reducing the potential impact of DOMS. Being immersed in water creates hydrostatic pressure. This is the compressive effect that the water has on the muscles. Beach immersion also reduces the gravitational effect on the body so there is more relaxation/ less stress through muscles and joints.

NARCOTIC ANALGESICS Illegal ergogenic aid Perceived benefit Common sports Harmful side effects

NARCOTCIC ANALGESICS - Codeine - Morphine Masks pain, give a feeling of euphoria. Any sport where injury is common Dependence, respiratory failure, risk of further damage and injury.

maintenance training principle

Once a required level of fitness has been achieved, the level of effort to maintain that level of fitness is not as great as was required to achieve it. By maintaining the intensity of training, the attained fitness levels should be maintained.

ORAL VS INTRAVENOUS HYDRATION

Oral hydration is the drinking and consumption of fluids via the mouth. Intravenous (IV) hydration is the administration of fluid (typically a saline solution, but may also contain glucose ) through a vein. IV hydration has been used for fluid replacement where athletes have lost consciousness, and/or are not able to drink usually after suffering performance stress or injury. IV hydration requires hygienic conditions for it to be administered and there is a danger of over hydration if not managed correctly which can cause kidney damage.

Arousal Reduction Methods

- Progressive muscle relaxation involves progressively tensing and relaxing muscle groups, working from head to toe until all muscles are relaxed. Muscles should be tensed for 4 - 8 seconds and slow controlled breathing should be completed. - Centred breathing- The technique of breathing to release tension and anxiety can be used before or during performance. This technique helps the athlete to focus while they are preparing for the next action. - Mediation- Meditation involves focusing the mind on a particular thing for a certain period of time. It can involve using a mantra (repeating a calming word or sound), or using blank meditation. Meditation is used to help reduce stress before an event. The aims of this technique are to calm the mind and relax the body. - Stress inoculation training- athletes performing while facing small amounts of stress. E.g. defenders, crowd noise. - Biofeedback- receiving feedback regarding autonomous bodily functions (e.g. heart rate, blood pressure, body temp) and using the information to bring about a mental adaptation of these.

CHRONIC ADAPTATIONS TO AEROBIC TRAINING: RESPIRATORY INCREASED MAXIMUM OXYGEN UPTAKE (VO2 MAX)-

Our bodies are utilising more oxygen so we can work harder for longer as we are getting more oxygen into the muscle for aerobic energy system to use. E.g. beep test score improves.

What components of the FITT principles do each instrument used to measure physical activity assess?

Pedometer- None Recall survey's/ questionaires - all Logs and diaries- All Accelerometer - frequency, intensity, time Direct observation- All

phases of training 1. the preparatory phase

- commonly referred to as pre season training. Usually lasts for 2-4 months. The main objective is to provide a suitable fitness and skill base for the competition phase. Can be split into 2 sub categories. - the general or fitness foundation sub phase: concerned with developing the main physiological requirements of the athletes sport or activity, particularly maximising the capacities of relevant energy systems. Usually lasts 4-10 weeks. - The specific preparatory sub phase- targets more game related training. Usually lasts 2-6 weeks.

CHRONIC ADAPTATIONS TO AEROBIC TRAINING: CARDIOVASCULAR DECREASED BLOOD PRESSURE

Prolonged aerobic training can lower blood pressure (both systolic and diastolic). This helps reduce resistance to blood flow, allowing it to be pumped around the body more efficiently.

LEGAL WAYS TO ENHANCE PERFORMANCE Protein supplementation

Protein supplements have long been used by athletes relying on power and strength and usually taken in powder form. • Provides the raw material for both muscle construction and repair • Promotes glycogen resynthesis • Plays an important role in the immune system • Should be taken with carbohydrates- The protein is used for muscle repair and adaptation to training, and the carbohydrate provides fuel to restore muscle glycogen levels. Carbohydrate stimulates an increase in the hormone insulin that, in turn, stimulates the muscle to take up the amino acids for rebuilding.

motivational technique - positive reinforcement

Provide positive reinforcement following good performance. E.g. Great job!

GLYCAEMIC INDEX

Ranks foods from 0-100 according to how much they raise blood sugar over a 2-hour period, compared to pure glucose. Low GI foods (55 and below) Consumed prior to participating in endurance activities (1 hour or more beforehand) lead to minimal changes in blood glucose and insulin levels and leads to glycogen sparing. Medium GI foods (55-69)- foods consumed during endurance activities increase carbohydrate availability and enhance performance High GI foods (70 - 100)- foods quickly replenish carbohydrate stores during recovery.

how to violate the WADA code

1. Presence of a substance in an athletes sample 2. Use of prohibited substance/method 3. Refused to submit a sample 4. Failure to file whereabouts and missed tests 5. Tampering of sample or process 6. Possession of substance or method 7. Trafficking (or attempted) of banned substance 8. Assisting an athlete to use the banned substances.

What instruments used to measure physical activity are subjective?

Recall survey's/ questionnaires Logs and Diaries

duration training principle

Refers to either the length of time of each training session (minutes/hours) or the length of a training program in weeks or months. Duration of training session is relevant to the energy system. A training session should go for at least 20 minutes for 6 weeks.

THE SOCIAL ECOLOGICAL MODEL- POLICY AND ORGANISATIONAL FACTORS

Refers to the implementation of policy, laws, regulations, formal and informal rules, or understandings that are adopted and enforced to encourage regular physical activity. o Targets changes in social norms and beliefs o Changes the power structure o Forms new partnerships or networks o Uses new resources and funding o Changes rules, guidelines, governance and policy o Creates organisational change (timing programming, changes to physical education. o Workplace policy o Environmental policy o Funding policies active transport policy

frequency training principle

Refers to the number of training sessions conducted in a week. Number of training sessions a week should range between 2-3 or more per week.

PEAKING, TAMPERING AND INDIVIDUALITY peaking

Refers to the planning of training so that an athlete reaches their optimum state of readiness to perform at a particular predetermined time.

CHRONIC ADAPTATIONS TO AEROBIC TRAINING: CARDIOVASCULAR DECREASED BLOOD CHOLESTEROL, TRIGLYCERIDES, AND LOW-HIGH- DENSITY LIPOPROEIN LEVELS

Regular aerobic training may result in a decrease in blood cholesterol levels, triglycerides and low-density lipoprotein. Decreased risk of coronary heart disease.

oxyegn uptake (vo2)

Respiratory Amount of oxygen the body can take up, transport to the working muscles and use for energy production. Increases as exercise intensity increases. Steady state with constant sub-maximal exercise. Increases until VO2 max is reached. Caused by increases in respiratory frequency, TV, V. To increase amount of O2 entering body so more can be delivered to working muscles.

CHRONIC ADAPTATIONS TO AEROBIC TRAINING: RESPIRATORY DECREASED RESPIRATORY RATE

Respiratory rate decreases at rest and exercise due to the increase in tidal volume.

PHYSIOLOGICAL STRATEGIES TO ENHANCE PERFORMANCE SLEEP

Rest/sleep is an important contributor to cell repair and the overall recovery process. There are many different techniques people use to get to sleep such as ban all electronic devices from bedroom, avoid caffeine before bed, don't go to bed within 2-4 hours after a heavy meal, establish a sleeping pattern, avoid watching TV or reading in bed, block out background noise. Benefits of sleep - You can concentrate harder - Puts you in a good mood - Faster reaction time - Improved memory Lack of sleep leads to reduced- - Reaction times - Agility and speed - Lack of motivation - Concentration - Impaired functioning of the immune system - Decreased production of growth hormone

THE DESIGN OF A TRAINING SESSION 1. warm up component

1. Warm-up component- activities and exercise undertaken at the beginning of a training session that are designed to prepare the body both physiologically and psychologically for the skill development and conditioning phases of the training session that follow, and to reduce the possibility of muscle injury and soreness through increased blood flow to the activated muscles. A warm up should include activities and exercises specifically related to the nature of the training that will follow. As a general rule, a warm-up should include both continuous activity and activity-related movements. • Continuous activity- Such as slow jogging at sub-maximal intensity should be included as part of the warm-up component of the training session. • Activity related movements- A range of appropriate activity-related movements or exercises should then be incorporated into the warm-up. Little need for static stretching- it is now widely recognised that static stretching in the warm up does very little to reduce the risk of local muscle injury.

fitness training methods swiss ball DESCRPITION WHAT DOES IT IMPROVE ENERGY SYSTEMS USED

A Swiss ball can be sat on, laid on, leaned against, or held between the arms and legs to offer different levels of resistance and balance training. • Muscular endurance • Muscular strength

fitness training methods fartlek DESCRPITION WHAT DOES IT IMPROVE ENERGY SYSTEMS USED

A variation of continuous training that combines continuous activity with short bursts of high intensity work at regular stages throughout the training session. • Aerobic capacity • Anaerobic capacity Aerobic

define acute responses

ACUTE REPONSES- the body's short term responses that last only for the duration of the training or exercise session and for a short time period (recovery) afterwards.

ANABOLIC STEROIDS Illegal ergogenic aid Perceived benefit Common sports Harmful side effects

ANABOLIC STERIODS (Anaerobic) - Exogenous and/or endogenous icrease muscle bulk, power and strength; increase aggression,; allow for longer, harder training Sports requiring strength and/or power. Hypertension, breast enlargement, female breast atrophy, increased masculinity, facial hair.

AUSRALIAN SPORTS ANTI DOPING AUTHORITY (ASADA)- NATIONAL

ASADA's purpose is to protect Australia's sporting integrity through the elimination of doping. To achieve this, ASADA focuses on three key themes — to deter, detect and enforce: • ASADA deters prohibited doping practices in sport via education, doping control (testing), advocacy and the coordination of Australia's anti-doping program. • ASADA detects a breach of a sport's anti-doping policy via its doping control (testing) and investigation programs. • ASADA enforces any breach of policy by ensuring those violating anti-doping rules are prosecuted and brought before a tribunal to be sanctioned.

FITNESS COMPONENT PREDOMINANT ENERGY SYSTEM NAME OF TEST Muscular power

ATP- PC Basketball throw test Vertical jump test

FITNESS COMPONENT PREDOMINANT ENERGY SYSTEM NAME OF TEST agility

ATP-PC llinois agility test Semo agility test

FITNESS COMPONENT PREDOMINANT ENERGY SYSTEM NAME OF TEST Muscular strength

ATP-PC One repetition maximum (1 RM) test-leg and bench press Hand grip dynamometer

FITNESS COMPONENT PREDOMINANT ENERGY SYSTEM NAME OF TEST flexibility

ATP-PC - dynamic Aerobic- static Sit and reach Static flexibility test (ankle)

FITNESS COMPONENT PREDOMINANT ENERGY SYSTEM NAME OF TEST speed

ATP-PC and sometimes anaerobic energy system 30m sprint test 50 m sprint test

PEAKING, TAMPERING AND INDIVIDUALITY individuality

Acknowledging the athlete's individuality when designing a training program is important. Considering the athlete's individuality may cover such areas as level of competition, levels of fitness, age, location (temperatures, facilities, travel) and periodisation of the phases of training.

best recovery for aerobic system

Active recovery is the best method because the presence of oxygen maintained through an elevated heart rate to pump blood around the body to deliver oxygen to the working muscles will buffer hydrogen irons and remove waste products.

FITNESS COMPONENT PREDOMINANT ENERGY SYSTEM NAME OF TEST Aerobic capacity

Aerobic energy system Beep test The coopers run test

CHRONIC ADAPTATIONS TO AEROBIC TRAINING: MUSCULAR INCREASED OXYGEN UTILISATION

Aerobic training enhances the body's ability to get more oxygen to the muscle cells to create ATP. This is due to increases myoglobin and increase in size and number of mitochondria. • Increased myoglobin - myoglobin extracts (takes) oxygen from the blood into the mitochondria. The more myoglobin we have, the more oxygen we can extract (take) into the muscle and deliver it to the mitochondria • Increased size and number of mitochondria - mitochondria are the factories in the muscle where ATP is created aerobically (with oxygen). When we become trained athletes, our body produces more mitochondria and they are bigger. This means we can make more ATP aerobically.

CHRONIC ADAPTATIONS TO AEROBIC TRAINING: MUSCULAR INCREASED MUSCULAR FUEL STORES

Aerobic training leads to an increase in the muscular storage of glycogen and triglycerides, along with the oxidative enzymes required to metabolise these fuel stores and produce ATP aerobically. (We store energy in the muscles so we can grab it easily when we are exercising to fuel the effort we are doing. When we become trained, we are able to store more energy in the muscle so there is more there to grab easily when we need it in exercise)

FACTORS AFFECTING COMPONENT MUSCULAR POWER

Age Gender Muscle length Speed of contraction Fibre type - An increase in the percentage of fast twitch muscle fibres will result in an increase in the ability to create powerful contractions. Fibre recruitment

FACTORS AFFECTING COMPONENT ANAEROBIC CAPACITY

Age Gender- males have greater muscle mass than females and they also have greater stores of fuels such as muscle ATP stores and PC. Fibre type Fibre recruitment

FACTORS AFFECTING COMPONENT Muscular strength

Age- muscular strength peaks at about 25-30 ears of age and declines and at approximately 1% each year after that. Gender - Males generally have greater muscle mass, so they have greater absolute strength Speed of contraction - The more slowly a muscle contracts, the more force it can create Fibre type- Fast-twitch fibres are capable of greater strength output than that of slow-twitch fibres Warm up- Warmed-up muscles have a greater ability to create strength than cold ones.

RULES OF FITNESS TESTING INFORMED CONSENT AND CONFIDENTIALITY

All accredited fitness centres now have standard forms for their customers to complete that give their acknowledgement of risks associated with fitness testing and training programs they are about to undertake.

RULES OF FITNESS TESTING RISKS OF THE TESTING

All athletes should be of adequate personal fitness to be able to perform the movements in the test without undue physical discomfort or risks of injury. Coaches must be able to assess all individuals in their care to determine these factors.

energy systems interplay INTERPLAY

All energy systems contribute to energy production as we exercise. Some are more dominant than others during different stages of exercise. Some energy systems are dominant, and some energy systems may not become dominant, but will increase their contribution to energy production.

RULES OF FITNESS TESTING INTERPRETABLE AND COMPARABLE RESULTS

All fitness tests should be clearly explained to the athlete before being undertaken, including the purpose and relevance to performance and physical requirements. e results of the selected tests must be interpretable and comparable, and the athlete should receive feedback about: what the results represent (good, average or poor performance), how the results compare with previous results, how the results compare with those of other athletes in the reference group, the consequences and implications of the results.

reversibility training principle

Also known as de-training, refers to the athlete's loss of fitness when they cease training. Athletes lose fitness when they stop their training programs.

RULES OF FITNESS TESTING VALIDITY AND RELIABILITY

An appropriate fitness test should measure what it claims to measure. It must also be reliable, therefore it must be able to be replicated with consistently accurate results. Reliability depends on a number of factors remaining constant such as performing the same warm up, conducting the same sequence of tests, providing the same recovery period between tests etc.

WADA (WORLD ANTI DOPING AGENCY)- international

An independent agency that is composed of and funded by governments and sporting movements of the world. The mission of WADA is to 'promote, coordinate and monitor the fight against doping in sport in all its forms'. The purpose of the code is to: • Protect the athlete's fundamental right to participate in doping-free sport and thus promote health, fairness and equality for athletes worldwide • Ensure harmonised, coordinated and effective anti-doping programs at the international and national level with regard to detection, deterrence and prevention of doping.

FITNESS COMPONENT PREDOMINANT ENERGY SYSTEM NAME OF TEST anaerobic capacity

Anaerobic energy system Phosphate recovery test 400m run test

FITNESS COMPONENT PREDOMINANT ENERGY SYSTEM NAME OF TEST Muscular endurance

Anaerobic glycolysis Aerobic Timed sit ups (bent knee) Squats test

COMMON SYSTEM FOR GOAL SETTING S M A R T E R

Specific The goal must be specific to the desired outcome and have the ability to focus the attention on the athlete. Measurable It must be possible to measure improvement against previous performances. Accepted The goal must be accepted by all parties (athlete, coach, family) Realistic The goal must be challenging but achievable in the time span identified Time phased The goal must be achieved in a specific time Exciting The athlete must be challenged, inspired and motivated by the goal. Recorded Goals should be written down and stored. It is sometimes effective to sign the goal as a kind of contract and place in a visible place as a constant reminder of the commitment the athlete has made.

FITNESS COMPONENT PREDOMINANT ENERGY SYSTEM NAME OF TEST balance

Standing stork test Balance beam test

PHYSIOLOGICAL STRATEGIES TO ENHANCE PERFORMANCE COMPRESSION GARMENTS

Are body-moulded garments designed to provide mild compression on muscles without restricting movement. Commercial compression garments worn by sports people create a controlled compression and they: - Increase blood flow and delivery of oxygen and nutrients to muscles - Reduce venous pooling - Reduces muscle swelling - Reduce the severity of DOMS

CARBOHYDRATE GELS

Are essentially dehydrated sports drinks and provides the same benefits as sports drinks. They should be taken in the same circumstances. For gels to be effective they must be consumed with water, otherwise they will not be absorbed quickly enough to top up fuel stores. Gels and sports bars taken together should be avoided when high sweat rates occur because of the large increase in the carbohydrate concentration and result in slower hydration rates.

WORK/REST RATIOS

Are important for determining the energy system used in a given activity as it compares time spent resting, such as standing still, walking and slow jogging are classified as rest compared to work which consists of most other types of activities not classified as rest. - A work to rest of 1:1 means the aerobic system was dominant throughout the activity. - A work to rest of 1:3 means the anaerobic glycolysis energy system was dominant. - A work to rest of 1:7 or greater means the ATP-CP energy system was dominant.

diminishing returns training principle

As an individual's fitness level increases, the rate of improvement lessens, thus creating diminishing returns. The fitter you are, the less fitness gains you obtain.

COMMONWEALTH GOVERNMENT ROLE IN PROMOTING PHYSICAL ACTIVITY EXAMPLE STRATEGIES AND INITATITAVES

Australia's department for health and ageing are responsible for monitoring and promoting health behaviours including physical activity. Oversees a national monitoring, evaluation and research system of the promotion of physical activity programs. - National physical activity guidelines - Get moving (mass media campaign targeting youth)

fitness training methods core strength DESCRPITION WHAT DOES IT IMPROVE ENERGY SYSTEMS USED

The aim of core strength (or stability) training is to effectively use the muscles of the trunk and to control the position of the lower back (or lumbar spine) during sport or recreation-based movements • Muscular endurance • Muscular strength

agility

The allowance of a performer to change direction with maximal speed and control. Reactive agility- Is when a movement is unpredicted, such as when an opponent is avoided in a team game. Planned agility- Is when changes of direction are planned, such as in a gymnastics or dance routine. Dribbling the ball around opponents in basketball, moving to play in tennis to return the ball, changing directions in aerobics sequence.

CHRONIC ADAPTATIONS TO AEROBIC TRAINING: CARDIOVASCULAR INCREASED BLOOD VOLUME AND HEAMOGLOBIN LEVELS

The amount of blood volume increases and so does the amount of red blood cells that contain the oxygen carrying protein haemoglobin. This allows for a bigger amount of oxygen to be delivered to the muscles to be used for production of ATP.

CHRONIC ADAPTATIONS TO AEROBIC TRAINING: CARDIOVASCULAR INCREASED ARTERIOVENOUS OXYGEN DIFFERENCE

The amount of oxygen taken into the muscles increases. Therefore we have a bigger difference of oxygen in arteries compared to veins. The body develops more myoglobin (this pulls oxygen into the muscle).

CHRONIC ADAPTATIONS TO AEROBIC TRAINING: RESPIRATORY INCREASED TIDAL VOLUME AT MAXIMAL EXERCISE

The amount of oxygen that is inhaled per breath is increased. Allowing more oxygen to get into the body and being transported to the working muscles.

CHRONIC ADAPTATIONS TO AEROBIC TRAINING: MUSCULAR DECREASED USE OF THE ANAEROBIC GLYCOLOSIS SYSTEM

The better our bodies are at creating ATP aerobically, the less reliance we have on the anaerobic systems. Through training our aerobic system, it begins to work more efficiently to create ATP and therefore we don't need our anaerobic system to contribute as much (less H+ production = less fatigue) which means we can work at higher intensities for longer before we reach our Lactate Inflection Point.

balance

Balance is the ability of the body to remain in a state of equilibrium while performing a desired task. There are two recognised types: Dynamic balance, which involves keeping the body's balance under control while moving Static balance, which involves keeping the body's balance under control while not moving. Running around a bend in a 200m athletic race, performing a handstand in a gymnastics routine, standing on one foot while shooting a netball.

CHRONIC ADAPTATIONS TO AEROBIC TRAINING: CARDIOVASCULAR INCREASED STROKE VOLUME OF THE HEART

Because the left ventricle is bigger and stronger, it can pump more blood per beat. This means that the muscles are being supplied with more oxygen and can produce ATP aerobically so they can work harder for longer without relying on anaerobic energy systems.

CHRONIC ADAPTATIONS TO AEROBIC TRAINING: RESPIRATORY INCREASED LACTATE INFLEXTION POINT

Because we get more oxygen to the muscles, we don't have to rely on anaerobic glycolysis, until later stages. This delays when we reach our lactate inflection point, we can work harder for longer because our aerobic system is so efficient and we don't have to deal with as much build up of by products (e.g. hydrogen irons), which inhibits muscle contraction and hinders our performance.

RULES OF FITNESS TESTING PROTOCOLS TO FOLLOW BEFORE FITNESS TESTING

Before any fitness tests are carried out, it is essential that all coaches and trainers clarify all testing procedures and risks to their athletes, such as the aim for the testing, methods of the testing, safeguards for the testing and risks of the testing.

ATP RESYNTHEIS

The bond between phosphate creatine provides energy for ATP resynthesis when broken

Chronic Respiratory adaptations in response to aerobic training

The chronic respiratory adaptations as a result of aerobic training work to improve the amount of oxygen getting into the body and transported in the blood, similar to the cardiovascular adaptations these changes work to improve the efficiency in the use of oxygen to produce ATP by the body. Increased efficiency in the use of oxygen by the body reduces the reliance on anaerobic pathways to provide ATP which in turn reduces the amount of fatigue inducing by-products.

THE DESIGN OF A TRAINING SESSION 3. conditioning component

The conditioning component is the part of a training session that focuses on the development or maintenance of specific fitness components required for a particular sport or activity.

STEPS IN DESIGNING A TRAINING SESSION Training timetable

The final stage in planning and implementing a training program is to develop a weekly timetable of training that incorporates all of the training methods and sessions that have been developed. Each week of the program, and the nature of each individual session within that week, can then be incorporated into an overall training matrix or plan. This matrix represents an outline of the contents of each training session throughout each phase of the training program.

RULES OF FITNESS TESTING RELEVANCE AND SPECIFICITY

The fitness tests selected should be relevant and specific to the requirements of the sport or activity. The predominant energy systems and fitness components used in an activity should form the basis for test selection.

CHRONIC ADAPTATIONS TO AEROBIC TRAINING: CARDIOVASCULAR DECREASED RESTING HEART RATE AND DECREASED SUBMAX HEART RATE

The heart becomes stronger and there is an increase in stroke volume. Therefore the heart doesn't need to beat as many times. Therefore an individual can meet the oxygen demands with a lower heart rate as more blood is being pumped with each contraction.

CHRONIC ADAPTATIONS TO AEROBIC TRAINING: CARDIOVASCULAR INCREASED HEART RATE RECOVERY RATES

The heart rate recovery rates of a trained athlete will return to resting heart rate in a much shorter time than that of an untrained person. This is because of the greater efficiency of the cardiovascular system to produce energy aerobically.

CHRONIC ADAPTATIONS TO AEROBIC TRAINING: CARDIOVASCULAR INCREASED LEFT VENTRICLE SIZE AND VOLUME

The left ventricle (muscular) wall becomes thicker (stronger). The left ventricle wall becomes bigger so it can hold more blood.

the need for a cool down

The major physiological rationale for completing a cool-down is to prevent venous pooling. It is an accumulation of blood in the veins in inactive muscles following activity. Upon cessation of strenuous exercise, the heart continues to pump blood forcefully and rapidly for some period of time. If an athlete ceases activity altogether at this point, their muscles are no longer contracting and helping to propel blood back to the heart. As a result, blood may pool in the veins, especially in the lower limbs.

individuality training principle

The principle of individuality suggests that individual responses to physical activity are highly varied. No two individuals react in exactly the same way to a similar physical activity program. Regardless of the training programs being used, some people will achieve significant gains, while others will only improve slowly.

flexibility

The range of movement associated with specific joint systems. Static flexibility refers to an individual's absolute range of motion that can be achieved without movement. Dynamic flexibility refers to an individual's absolute range of motion that can be achieved with movement. Stretching down to touch your toes, doing the splits, goal keeping in hockey.

THE DESIGN OF A TRAINING SESSION 2. skill development component

The skill development component includes activities designed to develop and/or provide practice of skills, game plans, tactics and strategies.

OXYGEN DEFICIT

The supply of oxygen does not meet the demand from the body in terms of its demand for oxygen due to the increase in intensity of exercise.

PHYSIOLOGICAL STRATEGIES TO ENHANCE PERFORMANCE CRYOTHERAPY

The therapeutic use of cold to cool the body. Ice packs are often used for localized soft tissue injuries to minimise leakage of blood into surrounding tissues, thus alleviating swelling and pain. Cold water immersion involves part or whole body 'dunking' in ice baths: - Decreases acute inflammation - Reduces perception of pain - Decreases blood flow (vasoconstriction) - Decreased core, muscle and skin temperature - Minimised muscle soreness, injury or bruising (DOMS) Often used for athletes who participate in high intensity or high contact sports. E.g. netball, AFL, long distance running.

fitness training methods weight/resistance DESCRPITION WHAT DOES IT IMPROVE ENERGY SYSTEMS USED

There are 3 types of resistance training. ISOTONIC (free weights)- uses 'free weights' such as bar bells and dumbbells. It is dynamic and involves lifting a set weight. ISOMETRIC (fixed resistance)- training involves holding the muscle in one position while it contracts against the resistance. ISOKINETIC RESISTANCE (variable resistance provided by a machine)- when the resistance can adjust the load as the body moves through the range of motion. Machines that are used are a Cybex, Kincom, Biodex. • Isotonic: Lifting bar bells and dumbbells • Isometric: Pushing against a wall, performing a handstand. • Isokinetic: using machines such as a cybex, kincom, biodex or hydra gram. • Muscular strength • Muscular endurance • Anaerobic capacity • Muscular power Strength- anaerobic glycolysis Endurance- aerobic Power- anaerobic glycolysis

overload training principle

There can be no improvement in personal fitness levels without progressively increasing or overloading the existing training levels. The new levels of physical activity must exceed the level to which the individual is already accustomed. To gain maximum benefit from training and ensure adaptations continue to occur, training loads must gradually be adjusted upwards as the body adapts to cope with the stress on the muscles obtained from the work out, so performance plateaus, as improvements cannot be made. OVERLOAD MUST ONLY BE BETWEEN 2-10 per cent of the current load. E.g. 10kg dumbbells (10% of 10 = 1 kg) overload to 11 kg. Distance, duration, recovery periods, number of sets and repetitions are some variables available for progressive overload.

CHRONIC ADAPTATIONS TO AEROBIC TRAINING: CARDIOVASCULAR INCREASED CAPILLARISATION OF SKELETAL MUSCLE

There is an increase in the number and density of capillaries within skeletal muscle meaning that muscle cells have a greater blood and oxygen supply.

ISOTONIC DRINK DESCRIPTION BEST CONSUMED WHEN CONTAINS

These fluids have the same osmolality as the blood so they are absorbed relatively quickly. Used for toping up fuel stores during an event- helps fluid and carbohydrate replenishment Approximately 4 - 8g of carbohydrate per 100ml of fluid (e.g. Gatorade)

THE ATP-PC ENERGY SYSTEM

This system produces energy by breaking down phosphocreatine (PC) to resynthesis adenosine triphosphate (ATP). PC contains phosphate bonds, that when broken, provide large amounts of energy. PC splits into creatine (C), and inorganic phosphate (Pi). When PC splits, it provides energy for muscle movement and is linked to the resynthesis of ATP. After PC breaks apart, it must be restored through rest and passive recovery. When there is not enough PC left, the anaerobic glycolysis system becomes dominant.

LEGAL WAYS TO ENHANCE PERFORMANCE CAFFEINE SUPPLEMENTATION

Typically food such as tea, coffee, chocolate and cola drinks contain about 30 to 100 milligrams of caffeine per serve. Its use is constantly under review by WADA. • The effects of caffeine are thought to include; stimulation of the central nervous system, glycogen sparing effect (enabling more fat to be utilized), postponing muscular fatigue, increased alertness and can cause diuretic effect (makes you urinate- losing water from body)- benefit for athletes that need to fit into a weight category e.g. weightlifter, boxer, jokey. • Risks associated with the use of caffeine include; Nervous system excitation, dangerous effect on heart rhythms and diuretic effect has an effect on body temperature and can increase effects of fatigue.

STEPS IN DESIGNING A TRAINING SESSION Activity analysis

Undertake an activity analysis to determine the relevant energy systems, fitness components, muscle groups and types of contractions required by the activity or sport (see chapter 5 for more detail about conducting an activity analysis). The actual training program must be designed to develop the physiological capacity of the athlete to meet these requirements.

PHYSIOLOGICAL STRATEGIES TO ENHANCE PERFORMANCE SPAS AND MINERAL SPRINGS (THERMOTHERAPY)

Using the application of heat to enhance recovery Heat = increase in blood flow - Increases blood flow - Promotes removal of wastes - Reduces muscle spasms - Increases muscle elasticity and joint range of motion - Increased feelings of relaxation. Should be avoided in hot environments where it contributes to elevated body temperature, and immediately after sustaining a soft tissue injury.

GPS tracking devices- METHOD OF DATA COLLECTION DESCRIPTION ADVANTAGES DISADVANTAGES

Usually used for elite athletes and when used with other forms of data collection can provide information on muscle groups and the likely energy system used. STRENGTHS - Combines movement patters with intensities - Can easily determine players who are 'fatiguing' (can help with rotations off and on the bench) WEAKNESSES - not every player can be monitored at once- limited number available on the field at one time. -no reference to other players so there is limited contextual information

FACTORS AFFECTING COMPONENT Aerobic capacity

VO2 max- the higher the VO2 max, the oxygen can be taken up, transported and utilised, increasing the ability for one to supply ATP aerobically. Lactate inflection point- the later someone reaches their LIP, there is a smaller chance that hydrogen irons will affect the aerobic energy production. Gender- males have a higher aerobic capacity than females.

CHRONIC ADAPTATIONS TO AEROBIC TRAINING: RESPIRATORY INCREASED LUNG VENTILATION DURING MAXIMAL EXERCISE

Ventilation is increased because of increased tidal volume and respiratory frequency, which lets more oxygen to be transported to the muscles for ATP production.

DIRECT OBSERVATION

Watching and observing the physical activity participation of an individual and being able to describe what the participant is doing.

CHRONIC ADAPTATIONS TO AEROBIC TRAINING: MUSCULAR ADAPTATION OF MUSCLE FIBRE TYPE

We have 3 different types of muscle fibre type. We have a combination of all three and this is genetically determined. Type 1 Slow Twitch Oxidative fibres (more of these fibres for endurance based activity e.g. marathon running)- red fibers These are really suited to aerobic activity. They have lots of myoglobin, mitochondria and capillaries around these fibres which means they work really well to get oxygen into these fibres to create ATP aerobically. They don't fatigue easily as they are very aerobic but they don't contract as fast as fast twitch fibres. I.e. sprinters would have less of these fibres. Type 2A fast twitch oxidative fibres white fibres These fibres are like an in between of a Fast Twitch 2B and a Slow Twitch fibre - they have characteristics of both. They have lots of myoglobin and mitochondria and capillaries. They can make lots of ATP with oxygen, but they can also contract very quickly and are resistant to fatiguing. This makes them a great helper to the slow twitch fibres. Type 2B Fast Twitch Glycolytic fibres white fibres (sprinting fibres- B for Bolt) These are highly anaerobic fibres with a low myoglobin content, not many mitochondria or capillaries, they have large amounts of glycogen. These fibres can contract very quickly and forcefully (well suited to anaerobic activity) but they fatigue quite quickly.

CHRONIC ADAPTATIONS TO AEROBIC TRAINING: CARDIOVASCULAR INCREASED CAPILLARISATION OF THE HEART MUSCLE

When we train aerobically, we develop more capillaries to supply the heart with more blood. This allows the heart to have greater access to oxygen and can work at higher intensities for longer, and therefore pump more blood to the working muscles.

HEART FOUNDATION ROLE IN PROMOTING PHYSICAL ACTIVITY EXAMPLE STRATEGIES AND INITATITAVES

Works closely with al levels of government, health organisations, community groups and the media to promote heart health. Its mission is to reduce sufferent and death from heart, stroke, and blood vessel disease in Australia. - promote physical activity in schools via heart health week programs (jump rope for heart). - Educating and informing by publishing web based information about the benefits of physical activity.

maximum heart rate (MHR

a maximum (ceiling) to which the heart rate can increase. Maximum heart rate is calculated using the formula 220-age.

NAME THE STEPS IN DESIGNING A TRAINING SESSION IN ORDER

activity analysis fitness assessment training methods length and periodisation of the training program specific training sessions

BLOOD- DOPING OR RED BLOOD CELL REINFUSION Illegal ergogenic aid Perceived benefit Common sports Harmful side effects

aerobic Increase VO2 max, decrease fatigue. Tour or road cycling, endurance events Blood clotting, heart failure, hypertension.

BETA BLOCKERS Illegal ergogenic aid Perceived benefit Common sports Harmful side effects

aerobic Reduce heart rate, tension and tremors; increase relaxation and AVO2 diff. - Shooting - Archery Heart failure, hypertension, dangerous for asthmatics.

Passive recovery

aids in PC restoration by making lots of oxygen available.

ergogenic acids

are methods, devices or substances that enhance athletic performance by: • Influencing the physiological capacity of a particular body system (e.g. use of creatine supplementation to increase creatine stores in the muscle for replenishment of ATP) • Removing physiological constraints that impact on performance (e.g. use of diuretics to reduce body weight so the athlete is lighter or makes a weight category) • Increasing the speed of recovery (e.g. use of compression garments to increase blood flow and removal of wastes).

Impaired Muscle Excitability (Things that get in the way of muscles contracting) PERIPHERAL OR CENTRAL FATIGUE HOW DOES IT CAUSE FATIGUE HOW CAN IT BE PREVENTED? DURATION AND INTENSITY OF EXCERSISE LIKELY TO CAUSE FATIGUE. SPEICIFIC SPORT EXAMPLE WHERE AN ATHLETE WOULD EXPERIENCE THIS TYPE OF FATIGUE RECOVERY STRATEGY

central Muscle becomes less responsive to neurotransmitters crossing the neuromuscular junction to stimulate muscle fibres. More difficult to excite the muscle and muscle contractions are inhibited or reduced. No Most commonly occurs with high intensity exercise Rest/passive recovery??

central nervous system fatigue PERIPHERAL OR CENTRAL FATIGUE HOW DOES IT CAUSE FATIGUE HOW CAN IT BE PREVENTED? DURATION AND INTENSITY OF EXCERSISE LIKELY TO CAUSE FATIGUE. SPEICIFIC SPORT EXAMPLE WHERE AN ATHLETE WOULD EXPERIENCE THIS TYPE OF FATIGUE RECOVERY STRATEGY

central Athlete may choose to stop due to stress of exercise. Concentrations of neurotransmitters in the brain changes so that nerve impulses from brain to muscles is reduced to reduce skeletal muscle contraction. Fewer signals sent - less frequent and slower contractions. No?? Very prolonged exercise when the body is under a lot of stress. Acts as a protective mechanism. High intensity exercise Rest/passive recovery

LEGAL WAYS TO ENHANCE PERFORMANCE Bicarbonate supplementation

commonly used as a buffering agent for athletes. Any athlete who may fatigue from a build up of hydrogen irons could benefit from this. • Can cause gastric upsets and diarrhoea.

dehydration

deficiency in the body's fluid stores caused by the lack of fluid replacement demanded by physical activity. Causes nausea, decreased concentration, headaches, dizziness, etc.

FITNESS COMPONENT PREDOMINANT ENERGY SYSTEM NAME OF TEST coordination

hand eye coordination test

Biological transport

in 2009, WADA approved the use of athlete Biological passport. This allows us to monitor biological variables over time. E.g. we can measure the levels of human growth hormone or testosterone in an athlete to see if there have been any dramatic changes. The anti doping passport aims to increase the exchange of information between athletes and WADA. Athletes can access the system to view the results of their own doping control and receive the latest information from WADA. It involves monitoring a selection of an athlete's biological parameters over a period of time, ideally to detect abnormal variations. Atheletes can also update the information in their whereabouts and training locations.

AROUSAL

in sport can be defined as the degree of activation (both physiological and psychological) that an individual experiences when faced with a sporting situation or task.

CARBOHYDRATE LOADING

includes increasing our carbohydrate intake days out from our performance to increase our muscle glycogen stores so we have more stores in our muscle on race day. We also have to TAPER our exercise at this time. This means we reduce the volume (how much) of training. E.g. we might do a walk or light jog. Under normal circumstances, once carbohydrates are depleted, fats would become the major supplier of fuel but as they take longer to break down and result in a slower rate of ATP production, exercise intensity must decrease. If carbohydrates can be the major fuel supplier for a longer period, athletes will be able to function at higher intensities for longer periods also. • This is suited to marathon runners, ultra marathon runners, cross country runner, triathlon athletes. • This is not suited to team players- as fixtures don't allow enough time between games/competitions to taper their exercise as they have to train hard and don't have time to train lighter.

compression

increase blood flow

hot cold showers

increase blood flow

beach immersion

increases blood flow and reduces pain sensation

active recovery

involves moving around at low intensity to keep heart rate up and therefore keep blood flow rate elevated to deliver more oxygen to remove wastes.

SKILL ANALYSIS

involves recording all relevant skills in the game situation. It can provide immediate feedback to performers about their progress within a competitive situation.

ADP- ADENOSINE DIPHOSPAHTE

is a by-product that results when ATP breaks down and loses one of its phosphate groups when ATP is broken down for energy use.

Maximum oxygen uptake (VO2 max)

is the maximum amount of oxygen per minute that can be transported to, taken up by and used by the body for energy production.

ACTIVITY ANALYSIS

is the recording and analysis of movement and skill data from a game, sport or activity. It enables coaches and performers to make important links between the training and actual performance of an activity.

What is the lactate inflection point?

it is the point during exercise where lactate builds up at a faster rate than the body can clear it. The body has to decrease its intensity to allow more oxygen into the body to remove the build up. the LIP graph- The slow increase in the gradient is low intense, prolonged activity, and the part of the graph that increases is the point in which intensity increases and more lactate is being produced than can be removed due to the anaerobic glycolysis system increase in contribution to ATP production.

phases of training 2. the competition phase

known as the 'in season' phase, where training is focused on maintaining fitness and skill level that had been developed through the preparatory phase, and further developing and refining strategies, tactics and game plans.

phases of training 3. the transition phase

known as the 'off season' phase, and its aim is to provide the athlete with a break from the physiological and psychological demands of competition and training. The aim in this phase is for an athlete to remain reasonably active through participation in recreational and low-intensity activities.

CHRONIC ADAPTATIONS TO AEROBIC TRAINING: RESPIRATORY INCREASED PULMONARY DIFFUSION AT MAXIMAL EXERCISE

more oxygen is able to be extracted into the blood stream at the alveoli/capillary site. This means oxygen gets into the blood to be transported to the muscles.

Positives of the use of DIRCET OBSERVATION

o Able to provide excellent qualitative and quantitative information o Able to target specific physical activity behaviours o Software programs can be used to record data

Positives of the use of ACCELEROMOTERS

o Clear in describing frequency, intensity and time o Non-invasive o Provides minute by minute information o Useable for extended periods

list the cardiovascular acute responses to exercise

o Increased HR o Increased SV o Increased blood pressue o Redistribution of blood flow o Increased venous return o Decreased blood plasma volume o Increased a-VO2

list the respiratory acute responses to exercise

o Increased RR o Increased TV o Increased V o Increase in diffusion o Increased oxygen uptake

Negatives of the use of LOGS AND DIARIES

o Requires a lot of effort to complete o Unreliable information could be provided due to misinterpretation or inaccurate recording.

osmolality

refers to the amount of glucose and electrolytes in a solution (liquid)

LOCOMOTOR/MOVEMENT PATTERNS

reveal typical activities completed by a performer during a game or an activity. They enable the coach or athlete to determine the fitness components that are used, and they provide (along with work-to-rest ratios and skill analysis) specific information required to develop training programs relevant to the athlete or team. Equipment needed to record movement patterns of a player in a competitive setting includes: • a diagram of the playing area, either on a piece of paper or a computer screen • a stopwatch or other device for recording time (the period of time for the movement is recorded and extrapolated to the full game or performance time period) • a method of recording player movement; this can be a manual recording method or an electronic method (e.g. GPS tracking device) • a list of skills to be recorded (and a code for each) that are pertinent to the activity (see figure 5.26 for an example).

FITNESS COMPONENT PREDOMINANT ENERGY SYSTEM NAME OF TEST reaction time

ruler drop test

muscular endurance

the ability of a muscle or muscle group to continue contracting repetitively over an extended period of time despite fatigue. Last few pushups while experiencing fatigue in a 60 second push up test, performing 2 extra chin ups after reaching previous PB.

CHRONIC ADAPTATIONS TO AEROBIC TRAINING: CARDIOVASCULAR INCREASES SIZE OF HEART MUSCLE (CARDIAC HYPERTROPHY)-

the heart muscle gets bigger to facilitate the increase in stroke volume, blood pressure and cardiac output so it can hold more blood. Because the heart gets bigger and it can hold more blood, the heart can pump more blood to the working muscles (more oxygen) allowing them to produce ATP more efficiently.

functions of fluid

to transport energy, waste, hormones and antibodies, to dilute waste products, to lubricate surfaces and membranes, to help regulate body temperature, to be involved in all chemical reactions in the body, combats dehydration and its effects.

what are phases of training

typically an extended training program (such as a yearly program) may be divided into three phases of periods.

vasodilation

where blood vessels dilate (increase in diameter), to allow more blood to move to that area as a response to an increased demand for oxygen delivery to the muscle tissue.

foods to be consumed 1-2 hours prior to exercise (Medium GI)

• Cereal bars • Milkshake or fruit smoothie • Breakfast cereal with milk

foods to be consumed 3-4 hours prior to exercise (Low- medium GI)

• Crumpets with jam or honey • Baked beans on toast • Pasta or rice with low fat sauce • Fruit salad with fruit flavoured yoghurt.

PSYCHOLOGICAL SYMPTOMS of overtraining

• Decreased concentration span • Decreased motivation levels • Increased irritability and anger • Depression • Increased anxiety levels • Increased fear of competition • Increased sensitivity to emotional stress • Increasing tendency to give up and believe that the challenge is too difficult Increased susceptibility to demoralising influences before and during competition

causes of overtraining

• Excessive training volume; for example, several training sessions every day of the week • Inappropriate increases in the frequency, duration and/or intensity of training — in other words, too much overload • Training when suffering from illness • Excessive increases in training loads following periods of enforced lay-off due to injury or illness • Excessive competition scheduling with maximum demands and frequent disturbance of daily routines • Poor nutritional state, especially inadequate carbohydrate, vitamin and mineral intake • External stressors such as work and study demands, family responsibilities or difficulties in personal relationships. • All adolescents who are physically active need to be aware of the dangers of overtraining a growing body.

effects of a warm up

• Increased blood flow to the muscles, resulting in an increase in muscle temperature and an increase in oxygen delivery to the muscle cells • Increased extensibility of the muscles fibres (and tendons) due to the increase in muscle temperature • Increased enzyme activity within the muscle cells due to increased muscle temperature, facilitating improved energy release within the muscle • Increased heart rate and respiratory frequency, resulting in increased delivery of oxygen to working muscles.

Strategies for improving concentration and attention.

• Mental imagery- the ability to picture events via thoughts in the brain. It is essential for the athletes to imagine themselves performing the skill or activity successfully. • Sleep- regular and quality sleep is essential for athlete's to perform their best. Not only does it allow the person to rest physically but sleep allows a person to maintain a healthy psychological state. A lack of sleep = decreased aerobic endurance, decreased ability to metabolise glucose for energy, feeling tired, loss of concentration.

MISCELLANEOUS SYMPTOMS of overtraining

• More frequent illnesses • Loss of appetite • Increase in overuse injuries • Insomnia • Lack of enjoyment of training and competition

PHYSIOLOGICAL SYMPTOMS of overtraining

• Persistent feelings of fatigue • Chronic muscle soreness • Increased or decreased morning resting heart rate (beyond normal variation) • Increased heart rate during sub-maximal exercise at a given workload (beyond normal values) • Earlier onset of fatigue during exercise bouts • Decreased performance during strength and power testing • Decreased coordination and disturbances in rhythm of movement

WHAT IS THE PURPOSE OF RECOVERY?

• Restore fuels e.g. glycogen, creatine phosphate, • Removal of bi- products e.g. hydrogen irons • Repairing muscle tissue • Aims to restore the performer to pre- exercise or competition levels, both psychologically and physiologically.

foods to be consumed Less than 1 hour prior to exercise (high GI)

• Sports drink • Carbohydrate gel • Cordial • Sports bars • Jelly lollies

Inverted-U hypothesis

• The inverted-U hypothesis predicts that the relationship between arousal and performance approximates an inverted-U shape.The theory is that as arousal increases performance improves, but only up to a certain point (top of the inverted U). • If the athlete's arousal is increased beyond this point then performance diminishes. A moderate degree of arousal is seen as being optimal to performance.

PERIODISATION AND THE TRAINING YEAR Microcycle Mesocycle Macrocycle Extended macrocycle

•Microcycle- A microcycle is the shortest period within a training program, usually 1 week's duration. A microcycle consists of a small number of training sessions that form a recurrent unit. •Mesocycle- A mesocycle is a block of training consisting of several microcycles, which emphasises the attainment of a particular goal. Typically is 4-12 weeks duration. •Macrocycle- is made up of a number of different mesocycles and covers a period of 10-12 months. •Extended Macrocyle- Some athletes think longer term than year by year, and they may use what are called extended macrocycles. Extended macrocycles consist of 2-4 macrocycles, each of which lasts about a year. e.g. training for 2 years before the 2010 olympics by starting in 2008.

body temperature: cool HOW DOES IT CAUSE FATIGUE HOW CAN IT BE PREVENTED? DURATION AND INTENSITY OF EXCERSISE LIKELY TO CAUSE FATIGUE. SPEICIFIC SPORT EXAMPLE WHERE AN ATHLETE WOULD EXPERIENCE THIS TYPE OF FATIGUE RECOVERY STRATEGY

Body reduces blood sent to extremities, therefore less oxygen and fuel available for working muscles. Appropriate clothing. Not participating in adverse conditions. Not staying out in cold too long. Prolonged activities in cold environmental conditions Mountaineering Any strategies that can be used to warm the body

LIST AEROBIC CARDIOVASCULAR CHRONIC ADAPTATIONS

CASH DROB VVH - Increased left ventricle size and volume - Increased capillarisation of the heart muscle - Increased stroke volume of the heart - Decreased resting heart rate and decreased submax heart rate - Increased heart rate recovery rates- - Increased cardiac output during maximal exercise - Decreased blood pressure - Increased blood volume and haemoglobin levels - Increased arteriovenous oxygen difference - Increased capillarisation of skeletal muscle - Decreased blood cholesterol, triglycerides, and low-high- density lipoprotein levels

STROKE VOLUME

Cardiovascular Amount of blood ejected from left ventricle per beat. Increases as exercise intensity increases. Heart muscle contracts more forcefully - results in more blood being ejected. To deliver more blood & O2 to working muscles.

STEPS IN DESIGNING A TRAINING SESSION Fitness assessment

Carry out a pre-training fitness assessment using a range of fitness tests that have been selected based on the results of the activity analysis. This pre-testing enables the athlete's strengths and weaknesses to be identified, and also determines a suitable starting point in terms of training workloads.

FACTORS AFFECTING COMPONENT AGILITY

Centre of gravity- athletes with a larger centre of gravity tend to have greater agility due to improved balance and stability. Speed Reaction time Muscular strength Fibre type.

Chronic cardiovascular adaptations in response to aerobic training

Chronic cardiovascular adaptions all work to increase the amount of blood and in turn oxygen getting to the working muscles. With more oxygen getting to the working muscles athletes have reduced reliance on anaerobic pathways for ATP production which means a reduction in the amount of fatigue inducing by-products of these systems being produced. This allows the athlete to work at a higher intensity for longer before experiencing fatigue.It is important to remember that unlike actute response chronic adaptations are long lasting and occur as a result of training.

Chronic Muscular adaptations in response to aerobic training

Chronic muscular adaptations predominantly occur in the red slow twitch type 1 muscle fibres. These are the muscle fibres used predominantly for aerobic events as they contain a high number of mitochondria. These adaptations work to improve the speed at which fuel is broken down in the presence of oxygen and to increase the efficiency in the use and extraction of oxygen obtained from the blood.

fitness training methods circuit DESCRPITION WHAT DOES IT IMPROVE ENERGY SYSTEMS USED

Comprises working at a number of activity stations in sequence, training a lot of fitness components at once. • Muscular strength • Muscular endurance • Aerobic capacity • Anaerobic capacity • Agility • Muscular power • Speed Aerobic

SUBJECTIVE

DEPEND ON OUR OWN PERCEPTIONS, MORE ROOM FOR ERROR

LIST AEROBIC RESPIRATORY CHRONIC ADAPTATIONS

DUL TV - Increased lung ventilation during maximal exercise - Increased tidal volume at maximal exercise - Increased pulmonary diffusion at maximal exercise - Increased maximum oxygen uptake (vo2 max - Increased lactate inflextion point

STEPS IN DESIGNING A TRAINING SESSION Length and periodisation of the training program

Determine the duration or length of the training program and the phases of training within it.

LOGS AND DIARIES

Diary- provides a detailed record of an individual's physical activity undertaken on a given day. Log- Record the time participants spend in broad categories of activity (e.g. sitting, standing, walking)

ERYTHROPOIETIN (EPO) OR HORMONAL BLOOD BOOSTING Illegal ergogenic aid Perceived benefit Common sports Harmful side effects

ERYTHROPOIETIN (EPO) OR HORMONAL BLOOD BOOSTING (Aerobic) - Haemoglobin- based blood substitutes - Micro- encapsulated haemoglobin products Increase number of red blood cells, oxygen carrying capacity and VO2 max. Endurance events Blood clotting, heart failure, hypertension.

fitness training methods interval DESCRPITION WHAT DOES IT IMPROVE ENERGY SYSTEMS USED

Exercise in which each session consists of periods of intense exertion alternating with periods of rest or lighter exertion. 1:5- ATP system is used (short) 1:3- anaerobic glycolysis is used (medium) 1:1 aerobic energy (long) • Muscular strength • Muscular endurance • Aerobic capacity • Anaerobic capacity • Muscular power • speed Short- ATP- PC Medium- anaerobic glycolysis Long- aerobic

LIST AEROBIC MUSCULAR CHRONIC ADAPTATIONS

FOAM U - Increased oxygen utilisation - Increased muscular fuel stores - Increased oxidation of glucose and fats - Decreased use of the anaerobic glycolysis system - Adaptation of muscle fibres

Physical activity and sedentary guidelines for those aged 18-64

FREQUENCY - Everyday INTENISTY - Moderate - vigorous TIME DAILY) - 150 minutes of moderate intensity exercise or 75 minutes of vigorous intensity exercise TYPE - MODERATE- brisk walking, swimming, dancing. VIGOROUS- jogging, aerobics, competitive sports. Do muscle strengthening activities on at least 2 days each week. SEDENTARY BEHAVIOUR > > Minimise the amount of time spent in prolonged sitting > Break up long periods of sitting as often as possible

fats, protein, water and electrolytes

Fats- more endurance based events- aerobic lipolysis Protein- muscle growth and repair- not used for fuel. Generally taken after performance. • Essential amino acids — cannot be made by the body, so must be consumed • Non-essential amino acids — can be made from other amino acids in the body. Water- needed in our cells and blood volume Electrolytes- (salts)- electrolytes are used by muscle, nerve and cardiac cells to allow for electrical messages to cross them (muscle contraction)

FACTORS AFFECTING COMPONENT SPEED

Fibre type Fibre recruitment Bone length- Reaction time Heredity - bone and lever length as well as fast and slow twitch fibre ratios are largely inherited and contribute to speed.

fitness training methods flexibility DESCRPITION WHAT DOES IT IMPROVE ENERGY SYSTEMS USED

Flexibility training is about improving the range of motion at the desired joints that are important for maximum performance in the designated activity. • Flexibility

STEPS IN DESIGNING A TRAINING SESSION Specific training sessions

For each method of training that will be incorporated into the overall program, it is necessary to determine the total number of training sessions to be undertaken per week and over the duration of the program. This then allows you to plan the content of each training session in terms of training method, exercise type, activities to be performed, intensity, volume and duration.

FATS BROKEN DOWN TO STORED AS SITE STORED EXAMPLES

Free fatty acids Triglycerides Stored in the muscle and adipose tissue. • Avocado • Oil • Nuts • Margarine

what are the different types of fatigue (THERE IS 10)

Fuel depletion (ATP & CP) Fuel depletion (Glycogen) Accumulation of Metabolic By-Products (ADP & Pi) Accumulation of Metabolic By-Products (H+ ions & Lactate/LIP) Impaired Muscle Excitability (Things that get in the way of muscles contracting) Fatigue in the Neuromuscular Junction (This is where the motor nerve and the muscle fiber meet- there is a gap (junction) between them) Central Nervous System Fatigue Body Temperature: Heat Dehydration Body Temperature: Cool

STATE GOVERNMENT ROLE IN PROMOTING PHYSICAL ACTIVITY EXAMPLE STRATEGIES AND INITATITAVES

Funds research, mass media campaigns, and local initatives. Departments such as Department of health, and the Department of education in partnership with other organisations such as Vichealth and Cancer Council fund a broad range or research, initiatives and educational programs. - Go for your life- promotes active living, walking, active recreation and transport. - Bicycle Victoria 'ride to work' day.

CARBOHYDRATES BROKEN DOWN TO STORED AS SITE STORED EXAMPLES

Glucose Glycogen Stored in the muscle and liver • Bread • Pasta • Rice • Potato

Motivational techniques -GOAL SETTING

Goal setting is an example of a motivational technique that is commonly used by athletes. It involves outlining clear targets and priorities that will lead to a desired outcome. Goal setting improves performance in the following ways; • Focusing attention on important of skills. • Organising the efforts of the athlete. • Developing new learning strategies.

LIST ANAEROBIC CHRONIC ADAPTATIONS

HNM GST SH Muscular - Muscular hypertrophy - Increased muscular stores of ATP and PC - Increased glycolytic activity Cardiovascular- Cardiac hypertrophy Neural - An increase in the strength and size of connective tissues such as tendons and ligaments - An increase in the number of motor units recruited for maximum muscle contractions - An increase in the speed of nerve-impulse transmission to the muscle cells - An increase in the speed of muscular contraction 'HNM GST SH' Hypertrophy (cardiac) Nerve impulse Motor Glycolytic Speed Tissue Stores Hypertrophy (muscular)

CHRONIC ADAPTATIONS TO AEROBIC TRAINING: CARDIOVASCULAR INCREASED CARDIAC OUTPUT DURING MAXIMAL EXERCISE

HR x SV= cardiac output (amount of blood pumped around the body from the left ventricle per minute. We don't need an increase of cardiac at rest or submax because the effort is lower. BUT at max we have the ability to pump lots more blood around the body.

PHYSIOLOGICAL STRATEGIES TO ENHANCE PERFORMANCE HYPERBARIC OXYGEN THERAPY

Hyperbaric chambers are pressurised with 100% oxygen and allow greater amounts of oxygen to be dissolved in the blood to be transported to body tissues to enhance recovery. When the athlete breathes in pure oxygen, this significantly increases the oxygen concentration levels of the arterial blood. This therefore means more oxygen can be delivered to fatigued muscle cells to speed up the recovery process. - Reducing swelling and oedema - Greater blood-oxygen levels- faster recovery - Stimulating new blood vessel growth - Preventing infection - Enhancing sleeping patterns (Significantly increases the oxygen concentration levels in the arterial blood)

HYPERTONIC DRINK DESCRIPTION BEST CONSUMED WHEN CONTAINS

Hypertonic drinks are usually consumed to help meet an athlete's energy requirements during and after prolonged endurance and ultra-distance events These fluids have a higher osmolality than the blood and are absorbed more slowly Have before or after event Greater than 8g of CHO per 100ml of fluid- e.g. fruit juice, soft drink)

HYPOTONIC DRINK DESCRIPTION BEST CONSUMED WHEN CONTAINS

Hypotonic sports drinks act to quickly replace fluids and electrolytes lost through sweating. These fluids have a lower osmolality than the blood and are absorbed quite quickly, faster than an isotonic. During event (for hydration) Less than 4g of CHO per 100ml of fluids (e.g. water)

WHY DO WE DO FITNESS TESTS

IDENTIFYING SPECIFIC ATTRIBUTES- The tests can indicate specific personal attributes that the athlete and coach can use to help determine the types of event in which the athlete is best suited to participate, or the playing position that best suits the athlete IDENTIFYING STRENGTHS AND WEAKNESSES- Fitness tests identify an individual's strengths and weaknesses in the major components of fitness that are important to a particular sport or activity. MONITORING PROGRESS- An athlete should ideally undergo fitness testing at regular intervals; for example, every 8-12 weeks. The athlete and coach can then evaluate the effectiveness of the prescribed training program PROVIDING MOTIVATION AND INCENTIVE- Fitness test results that outline specific capacities and attributes, and identify individual strengths and weaknesses, can provide strong motivation and incentive for athletes to continue training and to strive for improvement.

VICHEALTH ROLE IN PROMOTING PHYSICAL ACTIVITY EXAMPLE STRATEGIES AND INITATITAVES

In partnerships with communities, government organisations and media to promote good health and prevent ill health. - encourages the development of of healthy and welcoming environments in sporting clubs - promote active commuting and encourage less dependence on car use.

massage

Increase blood flow, decrease muscle tension.

TYPES OF MOTIVATION

Intrinsic motivation comes from within and occurs when factors such as enjoyment, satisfaction, improvement and enhanced feelings of self-worth are the primary motivation for performance. Extrinsic motivation has an external focus and usually involves some form of material benefit such as financial reward (prize money), awards and trophies, glory and recognition.

fitness training methods speed DESCRPITION WHAT DOES IT IMPROVE ENERGY SYSTEMS USED

Involves increasing the acceleration of the human body forwards. • Anaerobic capacity • Agility • Muscular power • speed ATP- PC

fitness training methods plyometrics DESCRPITION WHAT DOES IT IMPROVE ENERGY SYSTEMS USED

Involves strengthening/lengthening a muscle and then rapidly shortening it to bring about an explosive action. Low impact polymetric drills- doing low hops, steps or jumps, skipping, throwing a light medicine balls. High impact polymetric drills- bounding with alternate legs, speed hopping on a single leg, doing clap pushups. • Anaerobic capacity • Agility • Muscular power • Speed Anaerobic

PHYSIOLOGICAL STRATEGIES TO ENHANCE PERFORMANCE HOT AND COLD CONTRAST THERAPY

Involves subjecting the body to alternate periods of hot and cold water. Hot water- increased blood flow (vasodilation) Cold water- decreased blood flow (vasoconstriction) Based on alternating vascular vasodilation and vasoconstriction and promoting increased blood flow will: - Increase removal of wastes from working muscles - Increase supply of oxygen and fuels to working muscles - Decrease inflammation and swelling (oedema) - Increase circulation - Increase perceived recovery - Decrease likelihood and severity of DOMS Should be avoided if performers have recent bruising or other injuries, open wounds, a history of heart disease, a virus.

PHYSIOLOGICAL STRATEGIES TO ENHANCE PERFORMANCE HYDROTHERAPY

Is the external application of water, in any form or temperature (liquid, ice, hot, cold, warm), for healing and recovery purposes. - Increases buoyancy and reduces stress on the joints - Allows for a fuller range if motion with little or no compression - Allows synovial fluids around the joints to drain and recover from the exertion.

specificity training principle

Is the process of replicating the characteristics of physical activity in training to ensure it benefits performance. For an athlete to obtain optimal fitness benefits from a training program, they must train the specific: predominant energy systems, the fitness components used, the muscle groups used, and the skills performed.

reaction time

Is the speed with which an individual can react to an outside stimulus. Reacting to a starters gun in a sprint race, deciding which player is the best to pass to.

motivational technique- choking

Is when an athlete fails to perform effectively under pressure conditions.

speed

Is where a performer moves as quickly as possible from point A to B Dodging an opponent, sprinting to the finish line, long jump run.

LEGAL WAYS TO ENHANCE PERFORMANCE CREATINE SUPPLEMENATION

Its use is popular with athletes who compete in events that involve powerful efforts and is thought to increase muscular strength and power. Creatine helps with the production of ATP anaerobically. • Benefits of creatine supplementation are thought to include; Increase muscular strength and power, increase PC stores and therefore decreased reliance on anaerobic glycolysis and less fatigue, increase stores in the body to allow you to work anaerobically at higher intensities. • Possible side-effects include; Gastro-intestinal upset, headaches, kidney problems, muscle cramps, strains and tears, fluid retention.

FACTORS AFFECTING COMPONENT FLEXIBILITY

Joint structure Age Gender Training Temperature - warm muscles are more viscous and increase in length more easily.

MASKING AGENTS Illegal ergogenic aid Perceived benefit Common sports Harmful side effects

MASKING AGENTS - Diuretics - Probenecid Promote excretion of urine, block excretion of anabolic agents, and alter red cell parameters. Dehydration, cramps, cardiac arrhythmia.

DIURETICS Illegal ergogenic aid Perceived benefit Common sports Harmful side effects

Mask use of anabolic steroids, reduce body weight quickly. - Boxing - Weightlifting Dehydration, cramps, cardiac arrhythmia.

PHYSIOLOGICAL STRATEGIES TO ENHANCE PERFORMANCE MASSAGE

Massage involves the manipulation of the body's soft tissue (mainly muscles) by applying pressure with the hands. It is an effective method of stimulating blood flow to areas of the body that have been stressed during exercise or training. Benefits include- - Increased blood flow and supply of oxygen and nutrients to muscles - Increased removal of waste products - Increased joint range of motion - Decreased muscle stiffness - Reduced impact of DOMS - Decreased muscle swelling Should not be done if there are open wounds, recent bruising or sprained it strained muscles, ligaments or tendons.

Heart rate monitoring METHOD OF DATA COLLECTION DESCRIPTION ADVANTAGES DISADVANTAGES

Monitoring an athlete's heart rate is used to indicate the intensity of the athletes effort and work. • Anaerobic zone is above 85% max heart rate. • Aerobic zone 70-85% max heart rate • Recovery zone which below 70% max heart rate ADVANTAGES -Acurate collection of player intensities - data collection doesn't interferer with performance. DISADVANTAGES - there can be interference from nearby digital transmitters. - can be delays in 'real time' signals.

blood flow to muscles

Muscular Amount of blood reaching muscles Increases during exercise. Is a result of increased Q, redistribution of blood flow (vasodilation). To deliver more blood & O2 to working muscles.

Muscle temperature

Muscular Temperature of muscle Increases until it is controlled by sweating and increased blood flow to skin. Caused by increased blood flow and heat produced during aerobic respiration.

How does WADA/ASADA determine whether a substance or practice (method e.g. blood doping) will be banned?

1. Medical or other scientific evidence, pharmacological effect or experience that the substance or practice, alone or in combination with other substances or practices, has the potential to enhance, or enhances performance. 2. Medical or other scientific evidence, pharmacological effect or experience that the use of the substance or practice represents an actual or potential health risk to the athlete. 3. WADA's determination that the use of the substance or method violates the spirit of the sport described in the code.

FITNESS COMPONENT PREDOMINANT ENERGY SYSTEM NAME OF TEST body comp

Body mass index Skinfold measurements

blood doping practice techniques

Blood doping- 2 ways. Involves removing some of the athlete's blood, separating out the red blood cells and storing them to later infuse back into the bloodstream. In the meantime, the athlete's body has made more red blood cells to top the blood back up to normal levels. When adding the red blood cells we increase the oxygen carrying capacity significantly, and also the thickness of the blood. Banned because- dangerous and unfair advantage. EPO- Erythropoietin is a hormone. This hormone sends a message to the body to produce more red blood cells, By doing this we can carry more oxygen and work harder for longer. This is just as blood doping.

FACTORS AFFECTING COMPONENT MUSCULAR ENDURANCE

Blood flow- if blood vessels become blocked because of muscles squeezing around them, fatigue will result. Muscular strength- muscles displaying greater levels of muscular strength will show greater lactic acid tolerance, and will be able to work for longer. Muscle temperature- high temperatures will decrease lactic acid tolerance in the muscles, making them work for a less amount of time as less oxygen will be sent to the muscles and they therefore will have to work aerobically.

vasoconstriction

Blood vessels constrict (decrease in diameter) to let less blood into that area, as a response to a decreased demand for oxygen delivery to muscle tissue.

doping

Doping is the 'the use of a prohibited substance or method to enhance sporting performance'.

What instruments used to measure physical activity are objective?

Pedometer Accelerometer Direct observation

LEGAL WAYS TO ENHANCE PERFORMANCE Altitude training

Involves training at levels greater than 1500 meters above sea level to induce physiological changes to enhance the oxygen-carrying capacity of the blood. By training at high altitudes, the body compensates for the lower oxygen levels by increasing the secretion of the hormone erythropoietin (EPO). This triggers the production of more red blood cells and promotes a greater haemoglobin oxygen-carrying capacity and delivery to the working muscles. At altitude there is less oxygen. Our bodies have to produce more red blood cells to cope with this. As a result, we have a higher oxygen carrying capacity. When returning to sea level, we could work harder for longer for up to 15 days. • Increased oxygen capacity • Increase in red blood cells and hemoglobin • Increased EPO production • Increased buffering capacity • Reduced stroke volume and cardiac output • Decreased vo2 max • Increased blood viscosity • Decreased lactic acid tolerance Hypoxic training- live high- train low! We can stimulate a high altitude environment at sea level by using hypoxic (low oxygen) chambers/rooms. This gives us the same affects, without have to leave our city. We can sleep in them, train in them, or a combo of both.

muscular power

Is a combination of strength and speed to create an explosive effort. Kicking a football 65m, a tennis smash, hitting a home run in baseball.

overtraining

Is a physical condition characterised in its most severe form by decreased athletic performance, increased fatigue, persistent muscle soreness, mood disturbances, and a feeling of being 'burnt out' or 'stale'.

PEAKING, TAMPERING AND INDIVIDUALITY tampering

Is a reduction in training that allows the athlete time for extra recovery and for their energy stores to be fully restored. • Step reduction taper- Is a form of tapering in which total training volume is reduced by a certain amount and the new volume is sustained with an unchanged intensity throughout the tapering period. • Exponential decay taper- Is a form of tapering in which the quantity of training decreases steadily over the tapering period, reaching minimum levels at the end of the taper. General principles for tapering- • Tapering period should last 7-14 days • Virtually no work should be performed in the last 2-3 days of the taper before an event. This ensures that the athlete is fully recovered and ready to perform • Training volume should be reduced over taper period, but intensity should be maintained. • Training volume should be reduced by at least 40 per cent during a taper.

variety training principle

Is about providing different activities formats and drills in training, while still addressing the aims of the training program. Its focus is to maintain the motivation levels of the performer and thereby optimise their fitness gains, Training can become boring, and the athlete may drop out of the program if there is insufficient variety. Implementing variety can include: training being held at different venues or course, introduce hill work in running/cycling training, a resistance training session could vary the order and type of exercise stations.

Detailed video analysis METHOD OF DATA COLLECTION DESCRIPTION ADVANTAGES DISADVANTAGES

Is an effective way to gather information about skills as well as can be frozen or slowed to provide feedback about specific movements and performance of skills. ADVANTAGES - Data can be paused, slowed down, replayed. - Data is readily downloadable and can be saved for future viewing. DISADVANTAGES - Expensive - Often requires technical expertise to operate.

THE DESIGN OF A TRAINING SESSION 4. the cool down component

Is low-intensity activity completed at the end of an exercise bout that allows the body to recover by maintaining an elevated blood flow to the muscles and preventing venous pooling, gradually returning the body to its resting physiological state.

Simple observation METHOD OF DATA COLLECTION DESCRIPTION ADVANTAGES DISADVANTAGES

Is subjective data that coaches or interested parties gather about the athlete's game such as where the athlete moved to, frequency of skills they performed and muscle groups that may need strengthening. ADVANTAGES - Immediate changes can be made to playing set up in response to how play is progressing. - fatigue can be identified in players to help identify if positions need to be swapped or put on the bench for recovery. DISADVANTAGES - the pace of the game is too fast to take everything in - difficult to observe all players at once - limited observer memory

Anaerobic capacity

Is the ability of the body to produce ATP quickly and without oxygen. Shot put, discuss, hammer throw, basketball jumpshot/rebound, fast break in netball.

coordination

Is the ability to link a series of muscular movements so they appear to be well controlled and efficiently executed Spiking volleyball, scoring a basketball shot, performing gymnastics routines, ballet movements.

Muscular strength

Is the amount of force that a muscle or muscle group can create in a single maximal contraction Pushing in a rugby scrum, weightlifting, posting/holding a position in basketball.

aerobic capacity

Is the capacity of the heart and lungs to deliver sufficient oxygen for ATP to be produced aerobically. Football and netball positions, swimming events 200m +, 1500 m running event.

periodisation

Is the division of a training program into a series of shorter periods or phases of training.

intensity training principle

Is the exertion level at which the training is being performed. It is commonly measured as a percentage of maximum hear rate. To match the athletes required use of the three energy system, training intensity needs to match the intensity of the level you are training for. - Aerobic- 70-85% of max heart rate - Anaerobic- 85%- 95% of max heart rate - ATP- PC- 95%-100% of max heart rate

CHRONIC ADAPTATIONS TO AEROBIC TRAINING: MUSCULAR INCREASED OXIDATION OF GLUCOSE AND FATS

Oxidation refers to the body's process of metabolising (breaking down) fuels (glycogen and triglycerides). Because we are able to store more of these fuels, we want to be able to break them down really well too! Our body gets better at oxidising these fuels so that we can create ATP. If we are able to break down more fuel efficiently, we can perform harder and longer (at higher intensities). Oxidation refers to the body's process of metabolising (breaking down) fuels (glycogen and triglycerides). Because we are able to store more of these fuels, we want to be able to break them down really well too! Our body gets better at oxidising these fuels so that we can create ATP. If we are able to break down more fuel efficiently, we can perform harder and longer (at higher intensities). Increased oxidative enzymes In order to oxidise these fuels, we need an increase in oxidative enzymes. These enzymes help speed up the process of breaking down fuels. If we have more enzymes, we can break down more fuel for aerobic energy production. Glycogen sparing- glycogen is easier/faster to break down than triglycerides. By breaking down glycogen and because it is much easier to break down, we can maintain our (higher) intensity. Glycogen sparing is the process of breaking down our triglycerides earlier in the event because we are able to do this more efficiently, and we save our glycogen stores for later on, meaning they don't drop in intensity.

FUEL DEPLETION ATP AND PC PERIPHERAL OR CENTRAL FATIGUE HOW DOES IT CAUSE FATIGUE HOW CAN IT BE PREVENTED? DURATION AND INTENSITY OF EXCERSISE LIKELY TO CAUSE FATIGUE. SPEICIFIC SPORT EXAMPLE WHERE AN ATHLETE WOULD EXPERIENCE THIS TYPE OF FATIGUE RECOVERY STRATEGY

PERIPHERAL ATP stores in muscles used up. CP stores in muscles used up. ATP stores cannot be resynthesised as quickly, so muscles cannot continue at the same intensity. Can be delayed with creatine supplementation. High intensity, short duration- 100m sprint, athletics field events Passive recovery

POLYPEPTIDE HORMONES AND ANALOGUES Illegal ergogenic aid Perceived benefit Common sports Harmful side effects

POLYPEPTIDE HORMONES AND ANALOGUES (Anaerobic) - Human growth hormone - Corticosteroids Enhance muscle and bone development, provide an anti-inflammatory effect, give a feeling of euphoria/ Sports involving strength, power, muscle bulk Diabetes, heart failure, hypertension.

WHY PASSIVE RECOVERY FOR ATP-PC SYSTEM??

Passive recovery. It allows increased amount of oxygen to be transport to the muscles, which allows for the restoration of creatine phosphate (CP).

STIMULANTS Illegal ergogenic aid Perceived benefit Common sports Harmful side effects

STIMULANTS (aerobic/anaerobic) - Amphetamines - Cocaine Mask fatigue, increase alertness and aggression, and improve anaerobic performance. - Athletics - Swimming - Cycling Anxiety, tremors, irritability, stomach upsets.

STEPS IN DESIGNING A TRAINING SESSION Training methods

Select the appropriate training methods to be incorporated into the training program based on the findings of the activity analysis and the results of the pre-training fitness assessment.

RULES OF FITNESS TESTING SELECTING A SUITABLE FITNESS TEST

Selected fitness tests much match the player's level of competition, the coach's expectations and the available facilities.

10 000 steps

Setting- Communities and workplace Target groups- Adults and older people What program involves- - Have your own personal interactive Step Log - Access the iPhone/iPod touch application to enter and sync your steps with the website - Access resources to promote physical activity in your workplace or community - Can makes teams of 5-7 people for workplace challenges. Does it provide anything for you? - Place to record your steps each day to see your progress - Provides a free pedometer - Online features to create virtual teams - General health and physical activity information and research articles. E.g how walking improves health (lose weight, reduces risk of heart disease, better sleeping patterns, counteracts, depression, anxiety and anger, prevents osteoporosis keeping bones strong, fends off diabetes by improving body's ability to use insulin).

Walking school bus

Setting- School Target groups- Children What the program involves- - The bus travels along a set route to or from school, picking up or dropping off children along the way at designated 'bus stops'. Bus stops can be meeting points along the route or each child's front gate. - Volunteers or parents 'drive' the bus - The service is free. All primary school age children are welcome to join the bus, even if their parents aren't able to be drivers. Does it provide anything for you- no

fuel and fluid replenishment

Topping up our glycogen stores after we have just used a lot in our event. We would also top up water and electrolyte stores.

fitness training methods continuous DESCRPITION WHAT DOES IT IMPROVE ENERGY SYSTEMS USED

Training that involves work periods conducted in the aerobic training zone (70-85% MHR) with no rest during the session. • Muscular endurance • Aerobic capacity Aerobic

PROTEIN BROKEN DOWN TO STORED AS SITE STORED EXAMPLES

Amino acids Stored as muscle Muscles • Beef • Chicken • Fish • Egg

ACCELEROMETER

An electronic device used to assess the acceleration and deceleration of the body in certain direction.

dehydration HOW DOES IT CAUSE FATIGUE HOW CAN IT BE PREVENTED? DURATION AND INTENSITY OF EXCERSISE LIKELY TO CAUSE FATIGUE. SPEICIFIC SPORT EXAMPLE WHERE AN ATHLETE WOULD EXPERIENCE THIS TYPE OF FATIGUE RECOVERY STRATEGY

As body sweats, blood plasma volume decreases. Less blood travelling to working muscles, so less oxygen & fuels available for energy production. Less blood available to send to skin for heat loss, causes rise in body temperature. - Be well hydrated before participating. - Avoid drinks containing alcohol & caffeine as these act as diuretics (increase fluid loss through urination) - Consume fluid and/or sports drinks during exercise. - Light coloured clothing so sweat is drawn away from the skin (assists temp regulation). - Pre-cool the skin using cooling jackets. - Modify training & competition to suit the level of fitness & environmental conditions. Sub-maximal endurance activities or other sporting activities done in the heat. Marathon, triathlon Fluid replenishment Replacing electrolytes (salts & minerals such as sodium & potassium) with sports drinks

THE AEROBIC GLYCOLOSIS SYSTEM

Aerobic glycolysis refers to energy provided by the complete breakdown of glucose when there is plenty of oxygen available. The aerobic glycolysis system produces energy by breaking down glycogen (preferentially during exercise), free fatty acids (preferentially at rest), or amino acids (preferentially as last resort), to resynthesis ATP. *Fats are able to release more energy than carbohydrates in the presence of oxygen but require greater amounts of oxygen to do so.

venous return

Cardiovascular Amount of blood returning to the heart (via the veins) Increases with exercise. More blood being ejected out of the heart, so more blood needs to be returned to the heart. Occurs via: 1. MUSCLE PUMP- when muscles contract they put pressure on veins, pushing blood. (picture squeezing toothpaste tube). 2. VALVES- valves in the veins are like one way doors, blood travels through but not backwards. 3. RESPIRATORY PUMP- the pressure in your abdomen draws the blood back up when you are breathing.

Physical activity and sedentary guidelines for those aged 12- 18

FREQUENCY- Everyday INTENISTY - moderate - vigorous TIME (DAILY) - 60 minutes TYPE - Strength activities at least 3 days per week Aerobic activities- organised and non-organised sports, games, active play, running, jumping. SEDENTARY BEHAVIOUR >Less that 2 hours of the use of electronics and screen time > Break up long periods of sitting as often as possible

STEADY STATE

Is the state in which oxygen supply equals oxygen demand by the working muscles for the intensity they are working at. (Steady, stable, where the graph plateaus)

FUEL DEPLETION (GLYCOGEN) PERIPHERAL OR CENTRAL FATIGUE HOW DOES IT CAUSE FATIGUE HOW CAN IT BE PREVENTED? DURATION AND INTENSITY OF EXCERSISE LIKELY TO CAUSE FATIGUE. SPEICIFIC SPORT EXAMPLE WHERE AN ATHLETE WOULD EXPERIENCE THIS TYPE OF FATIGUE RECOVERY STRATEGY

PERIPHERAL Glycogen stores in muscles & liver deplete/run out. As glycogen depletes, rely more on fats and a fuel source. Fats require more O2 to break down than glycogen. Therefore fats produce ATP at a slower rate. Cannot continue at the same intensity, must slow down. Called hitting the wall. Can be delayed: - Carbohydrate loading 4-5 days before comp - Consuming CHOs during exercise, such as sports drinks (for exercise lasting > 1 hr) Sub-maximal endurance activities Marathon, triathlon Glycogen replenishment.- Eating foods with carbohydrates

What groups are appropriate for each type of instrument used to measure physical activity?

Pedometer - Small- large Recall/survey's questionaries - Small- large Logs and Diaries - Small- large Accelerometer - Small- medium Direct observation- Small

Motor unit and muscle fibre recruitment

Muscular Motor unit = motor neuron + all muscle fibres attached to it. Increases during exercise. Greater force or effort = greater the number of motor units & muscle fibres activated. Greater speed of contraction required = faster rate of recruitment. When we exercise, there must be an increase in motor unit recruitment so that more muscle fibers are activated to contract and to produce enough force.

Energy stores in muscles (ATP, CP, glycogen, triglycerides)

Muscular The chemicals and food fuels used to resynthesise ATP Once stored ATP is depleted, CP, glycogen and triglycerides are used to produce ATP. Stores are used up to produce ATP

Oxygen supply and use by muscles

Muscular Amount of oxygen being delivered to and used by the muscle. Increases with exercise Result of increases in Q, V etc More oxygen available for working muscles to produce ATP.

Muscle enzyme activity

Muscular Enzymes are proteins involved in chemical reactions in the body. Increases during exercise. Allows increased production of ATP.

Lactate

Muscular Metabolic by-product of anaerobic glycolysis. Causes fatigue. Produced at the beginning of exercise as body cannot produce all ATP aerobically and must rely on the anaerobic energy systems. Levels remain constant when its rate of production = rate of removal, but if it is being produced faster than it can be removed, it will accumulate.

HOW DOES PC WORK AS A FUEL TO PROVIDE ATP FOR MUSCLE CONTRACTION?

When a phosphate molecule breaks off an ATP molecule it becomes an adenosine phosphate, and the phosphate molecule broken off becomes an inorganic phosphate. When phosphocreatine breaks apart, the energy is released from the breaking of its bond to restore the adenosine triphosphate to be used by the muscles for energy production. After PC breaks apart, it must be restored through rest and passive recovery. When there is not enough PC left, the anaerobic glycolysis system becomes dominant.

AEROBIC GLYCOLOSIS SYSTEM INTENSITY DURATION FUEL BY PRODUCT RATE OF PRODUCTION OF ATP YIELD OF ATP- HOW MUCH ATP MOST DOMINANT WHEN USE OF OXYGEN SPORTING EXAMPLE

Sub maximal 70- 85% 10- 30→60 seconds Carbohydrates, fats and proteins. *Fats produce lots of ATP but is released slower and carbohydrates produce a smaller amount of ATP but is released faster. Carbon dioxide, water and heat (non fatiguing by products) Slowest Largest At rest, and low- moderate intensity, long duration activity. Yes. Aerobic. Must have oxygen present to create ATP from crabs, fats and proteins. Requires the most amount of oxygen. As a result we get A LOT of ATP and NON-fatiguing by products. Cross country running, cycling, bike riding Mitochondria- these are like little factories where oxygen is present to help with ATP production. Helps with ATP production

ANAEROBIC GLYCOLSIS SYSTEM INTENSITY DURATION FUEL BY PRODUCT RATE OF PRODUCTION OF ATP YIELD OF ATP- HOW MUCH ATP MOST DOMINANT WHEN USE OF OXYGEN SPORTING EXAMPLE

Sub-maximal- 85% 30 → 60 seconds Glycogen Lactic acid, H+ irons (causes fatigue), ADP Moderate Moderate Moderate intensity activity for a medium duration. No. Anaerobic. No oxygen required to produce ATP from glycogen BUT we create fatiguing by products. 400m sprint or swim ATP production occurs outside of the mitochondria.

THE AEROBIC GLYCOLOSIS SYSTEM diagram

glycogen glucose pyretic acid = ATP production + H2o + heat

THE ANAEROBIC GLYCOLOSIS SYTSEM OR LACTIC ACID SYSTEM diagram

glycogen glucose pyruvic acid = lactate plus hydrogen irons

Positives of the use of RECALL SURVERYS/QUESTIONARIES

o Allows large sample size o Simple to complete o Provides qualitative and quantitative data

list the muscular acute responses to exercise

o Increased motor unit and muscle fiber recruitment o Increased blood flow to muscles o Increased muscle temp o Increased enzyme activity o Increased oxygen supply and use by muscles o Decreased energy stores o Increased lactate production

Positives of the use of PEDOMETERS?

o Non-invasive o Easy to administer to large groups o Potential to promote behaviour change o Can measure common activities (walking) o Useful in a variety of settings

Negatives of the use of PEDOMETERS

o Some loss of accuracy when jogging/running o Possibility of participant tampering o Only accurately measures walking o Could cause participants to deliberately increase physical activity

Positives of the use of LOGS AND DIARIES

o Suitable for small groups or individuals o Simple to complete o Provides detailed information on context of physical activity

Negatives of the use of DIRECT OBSERVATION

o Training required for observer o Number of participants limited due to labour and time intensive data collection o Participants may change their actions knowing they are being watched o Usage limited to confined settings (e.g. playground).

Negatives of the use of RECALL SURVEY'S/ QUESTIONNAIRES

o Unreliable information due to misinterpretation of questions o Participants may provide 'socially desirable' responses (inaccurate info)

Negatives of the use of ACCELEROMTERS

o expensive Time consuming ( could take days) o Inability to provide behavioural data o Inaccurate assessment of certain activities ( incline walking, weight loads) o Can take long periods of time. o They need to be individually programed.

ATP- ADENOSINE TRIPHOSPHATE-

A high-energy molecule stored in muscle cells inside the muscles and other parts of the body that allows for muscle contraction. This molecule is made up of one adenosine molecule and 3 phosphate molecules. Our bodies need to create ATP. This is the power packet of energy that is used to make our muscle MOVE/CONTRACT.

THE ANAEROBIC GLYCOLOSIS SYTSEM OR LACTIC ACID SYSTEM

Anaerobic glycolysis refers to energy provided by the incomplete breakdown of glucose when oxygen isn't available. Pyruvic acid that is produced during anaerobic glycolysis is converted into lactic acid. A by-product of this process is hydrogen- irons that causes muscles to become more acidic, inhibiting glycolysis. Therefore, hydrogen irons cause fatigue. This is a safety mechanism to prevent cells from being destroyed under extremely acidic conditions. The hydrogen irons combine with pyruvate to form lactate, which is then converted into glycogen and made available to release more energy. The system uses glycogen as its fuel. The anaerobic glycolysis system can create ATP without oxygen. When we create ATP in this system and there is no oxygen present, we create hydrogen irons as a by-product. This causes fatigue. As a result, our bodies will need to decrease their intensity to enable the body to buffer hydrogen irons and clear them from the muscle site.

Why can you be more fatigued when exercising in heat?

Because the body has to distribute more blood to the skin to cool you down.

REDISTRIBUTION OF BLOOD FLOW TO WORKING MUSCLES

Cardiovascular The redirection of blood to areas where it is needed most and away from areas where it is not needed as much. More blood is sent to working muscles, heart muscle and skin. Less blood sent to kidneys, digestive system, spleen, liver. Caused by vasodilation, vasoconstriction & opening and closing of pre-capillary sphincters. To deliver more blood & O2 to working muscles and allow heat loss.

CARDIAC OUTPUT

Cardiovascular Amount of blood ejected from the left ventricle per minute. Q = SV x HR Caused by increases in HR & SV To deliver more blood & O2 to working muscles to help create energy.

SYSTOLIC BLOOD PRESSURE

Cardiovascular Pressure exerted on artery walls as heart contracts (systole) *is the top half of the blood pressure fraction As exercise intensity increases, systolic BP increases. Blood is being pumped more forcefully & more quickly out of the heart during exercise.

DIASTOLIC BLOOD PRESSURE

Cardiovascular Pressure exerted on artery walls as heart relaxes (diastole) *bottom half of blood pressure equation Minimal change during aerobic exercise. Increases during resistance exercise Blood being pumped more forcefully & more quickly out of the heart during exercise. No change during aerobic exercise as vasodilation occurs, counteracting the effect.

blood plasma volume

Cardiovascular The watery fluid in the blood Decreases with exercise. This can decrease in exercise as we lose water in exercise. E.g. through sweating. Amount of sweating depends on temperature, intensity of exercise, individual.

HEART RATE

Cardiovascular No. of times the heart beats per minute Increases as exercise intensity increases. Increases until maximum is reached (220 minus age) To deliver more blood & O2 to working muscles and help with removal of wastes.

Arteriovenous oxygen difference (a-vO2 diff) / oxygen consumption

Cardiovascular The difference in oxygen concentration between the arterial blood and the venous blood. Increases with increasing exercise intensity. More blood being delivered to the muscles through increased Q and vasodilation, so more oxygen available. Muscles are also extracting more oxygen for energy production.

EXCESS-POST EXERCISE OXYGEN CONSUMPTION (OXYGEN DEBT)

Consumption of oxygen remains higher than what we require at rest after we exercise. • PC restoration/regeneration: PC breaks apart when used. We need oxygen to restore PC back together. • Buffering/ removal of hydrogen irons

energy is stored in the reaction... energy is released in the reaction...

ENERGY IS STORED IN THE REACTION ADP + P + ENERGY → ATP AND SIMILARLY RELEASED IN THE REACTION ATP → ADP + P + ENERGY

THE SOCIAL ECOLOGICAL MODEL- PHYSICAL ENVIRONMENT

Environmental strategies, including the physical environment, are those relating to the natural environments (eg. weather, terrain) and constructed or man-made environments. o Changes the built environment (new walking trails) o Removes barriers in the environment o Considers the natural environment (coastal area, climate) o Includes new facilities (gym, oval, tennis courts) o Provides access to showers and changing facilities o Availability and access to parks, sporting facilities and bike and walking paths. o Introduces signs o Provides new equipment (playground equipment, balls) o Provides shelter near activity areas (shade cloth) o Aesthetics of the environment o Stranger danger

FIND 30

Find 30 Setting- Community Target groups- Adults What program involves- - The new Find Thirty every day® campaign aims to increase the number of Tasmanian adults who are sufficiently active for good health. - To demonstrate a range of moderate-intensity physical activities that can be incorporated into the daily lives of adults. Does it provide anything for you? - Information about why doing 30 minutes of physical activity is so important - Tells you how to keep safe during physical activity - Provides informative posters

ATP PC SYSTEM INTENSITY DURATION FUEL BY PRODUCT RATE OF PRODUCTION OF ATP YIELD OF ATP- HOW MUCH ATP MOST DOMINANT WHEN USE OF OXYGEN SPORTING EXAMPLE

Maximal- 95% 0 → 10 seconds Phosphocreatine and creatine phosphate Pi, ADP Fastest Smallest High intensity, short duration activity. No, anaerobic. This does not require oxygen to create ATP from CP. 100m sprint, golf swing, ATP production occurs outside of the mitochondria.

RECALL SURVERYS/QUESTIONARIES

Method consists usually of short, simple questions that take up approximately 5 - 10 minutes to complete, that seek to investigate a person's recent physical activity patterns.

Body Temperature: Heat HOW DOES IT CAUSE FATIGUE HOW CAN IT BE PREVENTED? DURATION AND INTENSITY OF EXCERSISE LIKELY TO CAUSE FATIGUE. SPEICIFIC SPORT EXAMPLE WHERE AN ATHLETE WOULD EXPERIENCE THIS TYPE OF FATIGUE RECOVERY STRATEGY

More blood sent to skin to allow heat loss. Therefore less blood being sent to skeletal muscles. Muscles receive less oxygen and fuels. Body relies more on anaerobic energy production. Leads to increase in by-products of anaerobic energy production (H+) - Schedule events early in the day to avoid the hottest part of the day. - Having adequate levels of hydration before event/competition - Reduced or modified clothing: loose-fitting, light-weight, light-coloured, clothing that pulls sweat away from body - Using ice vests during breaks in play - Having ventilation, fans, shade available - Heat tolerance training - regularly training in warm conditions. Sub-maximal endurance activities or other sporting activities done in the heat. Marathon, triathlon Cool or cold showers / cold water immersion Ice vests Refrigerated cool rooms Ventilation or fans Shade Removing clothing IV drip if really serious

Fatigue in the Neuromuscular Junction (This is where the motor nerve and the muscle fiber meet- there is a gap (junction) between them) PERIPHERAL OR CENTRAL FATIGUE HOW DOES IT CAUSE FATIGUE HOW CAN IT BE PREVENTED? DURATION AND INTENSITY OF EXCERSISE LIKELY TO CAUSE FATIGUE. SPEICIFIC SPORT EXAMPLE WHERE AN ATHLETE WOULD EXPERIENCE THIS TYPE OF FATIGUE RECOVERY STRATEGY

Nerve impulses are prevented from travelling from the motor neuron to the muscle fiber. Due to a reduction in acetylcholine. Therefore nerve impulse not reaching muscle. Rest/passive recovery

Accumulation of Metabolic By-Products (H+ ions & Lactate/LIP) PERIPHERAL OR CENTRAL FATIGUE HOW DOES IT CAUSE FATIGUE HOW CAN IT BE PREVENTED? DURATION AND INTENSITY OF EXCERSISE LIKELY TO CAUSE FATIGUE. SPEICIFIC SPORT EXAMPLE WHERE AN ATHLETE WOULD EXPERIENCE THIS TYPE OF FATIGUE RECOVERY STRATEGY

PERIPHERAL H+ ions increase acidity of the muscle: - Inhibits glycolytic enzymes which inhibits glycolysis (reducing production rate of ATP) - Inhibits muscle contraction by interfering with calcium Lactate: Once you reach your LIP, the intensity of your exercise must decrease to allow more oxygen into the body to remove the build up. Can be delayed. A more efficient cardiorespiratory system means there is less reliance on anaerobic glycolysis. Therefore less H+ and lactate being produced. LIP is increased. Can work harder for longer. Body attempts to decrease effect through hydrogen buffering. Activities that require the use of the anaerobic glycolysis system - high intensity activities, repeated high intensity efforts 400m run Softball base runner Netball GA - Massage Active recovery/cool down - Contrast water therapy

ACCUMULATION OF METABOLIC BY PRODUCTS (ADP AND PI) PERIPHERAL OR CENTRAL FATIGUE HOW DOES IT CAUSE FATIGUE HOW CAN IT BE PREVENTED? DURATION AND INTENSITY OF EXCERSISE LIKELY TO CAUSE FATIGUE. SPEICIFIC SPORT EXAMPLE WHERE AN ATHLETE WOULD EXPERIENCE THIS TYPE OF FATIGUE RECOVERY STRATEGY

PERIPHERAL These substances inhibit muscle contraction. Pi interferes with calcium, which is required for muscle contraction. No Any? More in high intensity exercise as more is being produced?? - Massage Active recovery/cool down (ATP is created more quickly when oxygen and phosphate are available. Therefore any strategies that increase amount of O2 and phosphate. Means more CP is replenished to be split to create the ATP). - Glycogen replenishment - Contrast water therapy

OBJECTIVE

RELIES SOLIDLY ON DATA OR OBSERVATIONS

respiratory frequency

Respiratory Number of breaths taken per minute Increases as exercise intensity increases. Triggered by increase in carbon dioxide concentrations in blood, which stimulate respiratory control centre in the brain. Also a result of increased contractions by intercostal muscles & diaphragm. To increase amount of O2 entering body so more can be delivered to working muscles and help with removal of CO2.

ventilation

Respiratory The amount of air inspired or expired per minute V = respiratory frequency x tidal volume Increases as exercise intensity increases. Steady state with constant sub-maximal exercise. Caused by increases in respiratory frequency & TV To increase amount of O2 entering body so more can be delivered to working muscles.

tidal volume

Respiratory amount of air inspired or expired with each breath Increases as exercise intensity increases. Increased contractions by intercostal muscles & diaphragm. To increase amount of O2 entering body so more can be delivered to working muscles.

Diffusion (gas exchange)

Respiratory Movement of gases from an area of high concentration to an area of low concentration. Increases - More O2 diffuses from alveoli into bloodstream then into cells - More CO2 diffuses from the blood stream from the muscle cells, into the alveoli and into the lungs for removal. More O2 enters bloodstream and muscle. More CO2 leaves muscle and enters lungs to be breathed out.

PEDOMETER

The participant wears the device, which records the number of steps taken and estimates the distance walked if the stride length is known.

THE SOCIAL ECOLOGICAL MODEL- SOCIAL ENVIRONMENT (interpersonal)

The social environment compromises the relationships, the culture and society with whom the individual interacts. Effective social strategies focus on changing the nature of the existing social relationships to encourage and provide support for physical activity. o Considers family o Considers peer group and friends o Considers social support through someone to be active with, someone to encourage physical activity, and someone to drive to venues. o Considers relationship with work colleagues o Considers neighbour's o Provides access to role models o Provides new social networks/opportunities o Provides new social roles (player, coach) o Included social events, meeting and training

THE SOCIAL ECOLOGICAL MODEL- INDIVIDUAL (INTRAPERSONAL)

These are strategies that facilitate change at the individual level, which focus on changing an individual's knowledge, attitudes, behaviour and skills to increase participation in physical activity. o Increases knowledge and attitude towards physical activity. o Increases self efficacy (esteem) o Enhances behavioural skills (e.g. goal setting, reward systems) o Builds fundamental motor skill confidence o Implements education program o Uses mass media o Uses counseling o Involves support groups o Uses incentives percievd barriers enjoyment skills