3a/3b exercise physiology - pe studies revision … · • mcardle, w., katch, f., katch, v....

3A/3B EXERCISE PHYSIOLOGY 2ND Ed.

©PE Studies Revision Seminars 1

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CONTENTS SLIDE

•Environmental conditions and performance •Temperature regulation

•Conduction •Convection •Radiation •Evaporation •Dehydration •Fluid replacement •Heat acclimatisation

•Humidity •Cold

•How it affects performance •Acclimatisation

•Altitude •How it affects performance •Acclimatisation •Acute adaptations •Chronic adaptations

•Pollution •Jet lag

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©PE Studies Revision Seminars

CONTENTS SLIDE

•Nutrition and exercise •Balanced diet •Protein •Fats/lipids •Carbohydrates •Fueling energy systems •Hydration •Pre event meal •During the event meal •Recovery meal

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•Legal and illegal performance enhancing strategies •Ergogenic aids •Anabolic steroids •Human Growth Hormone •Diuretics •Beta Blockers •Stimulants and narcotic analgesics •Blood doping •EPO

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CONTENTS SLIDE •High carbohydrate powders •Carbohydrate loading •Creatine •Sports drinks •Glycerol •Caffeine •Bicarbonate •Vitamins and minerals •Sports bars and gels •Liquid meal supplements •Iron •Building strength and bulk

92 93 97 100 102 103 106 108 109 110 111 112

•Training programs •Specific energy system requirements •Periodisation •Tapering •Peaking •Recovery •Overtraining •Maintenance •Injured athlete

115 116 119 128 131 135 147 153 154

•References 164 ©PE Studies Revision Seminars

HEAT GAIN HEAT LOSS

EVAPORATION

CONVECTION

CONDUCTION

RADIATION

BASAL METABOLIC RATE

MUSCULAR ACTIVITY

ENVIRONMENT

HORMONES

TEMPERATURE REGULATION

Core temperature rises when heat gain exceeds heat loss

which occurs when exercising, particularly in hot, humid

conditions. The opposite occurs when heat loss exceeds heat production,

as experienced in cold conditions.

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HEAT EXHAUSTION: dehydration + ineffective circulatory system

EXERCISING IN THE HEAT – EFFECTS OF DEHYDRATION

↓ Plasma Volume

↓ Stroke Volume

↓ Blood Pressure

Dizziness Headache General fatigue Nausea

Must stop, drink fluid and lie

down with feet up!

↑ Heart Rate

Dehydration as a result of exercising in the heat

Children have increased risk heat exhaustion due to following reasons:

• Lower sweating rate than adults • Higher core temp during exercise •Less developed sweat glands • Smaller hearts leading to lower

cardiac output


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24 hours 3-4hr pre -performance

20 min priorto exercise

Every 15minutes

during perf

Post exercise

FLU

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DRINKING GUIDELINES

2000ml daily

600ml

200ml

2kg loss in body

weight requires 3000ml

post exercise

400ml

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• When we inhale, O2 moves through the lungs and into the alveoli where it diffuses to the blood to be transported to the tissues.

Gas exchange takes place due to a pressure difference called a pressure gradient. The alveoli is high in O2 and therefore is high in pressure. The blood is low in oxygen and therefore low in pressure.

This pressure differential causes O2 to move from the lungs into the blood

• At altitude, there is a reduction in the pressure of O2 entering the lungs. This reduces the pressure difference with the result being less O2 diffusing from the alveoli into the blood.

At sea level, O2 has a partial pressure of 159mmHg

At Mt Everest, O2 has a partial pressure of 48mmHg

In surrounding venous blood, O2 has a partial pressure of 47mmHg

ALTITUDE – UNDERSTANDING HOW IT AFFECTS PERFORMANCE

A reduced pressure difference at altitude causes less O2 to be transported to the tissues, reducing exercise performance!

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ALTITUDE – UNDERSTANDING HOW IT AFFECTS PERFORMANCE

ENDURANCE ATHLETES

Negatively affected due to; • Less 02 uptake (hypoxia) and

lower pulmonary diffusion means a reduced ability of the body to provide 02 to the muscles via the aerobic pathway. Aerobic metabolism is adversely affected

• Low humidity at altitude – greater risk of dehydration

POWER ATHLETES

Positively affected due to; • Less drag (friction) due to thinner

air causing less resistance

• Decreased gravity effect on objects – objects travel further for any applied force

©PE Studies Revision Seminars 9 Home


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DAILY ENERGY REQUIREMENTS – A BALANCED DIET

• The amount of energy we consume each day is dependant on a number of factors. These include;

1. The age of the individual 2. The sex of the individual 3. Their level of physical activity 4. Periods of growth

• To meet the body’s energy demands, it is important that we adjust our diet accordingly. • For a normal male, approximately;

• 55-60% Carbohydrates • 25-30% fats • 10-15% proteins

• For athletes involved in heavy endurance training, approximately; • 70% Carbohydrates • 15% fats • 15% protein(this may increase to up

to 30% for body builders)

ENDURANCE ATHLETE

CHO

FATS

PROTEIN

NORMAL MALE

CHO

FATS

PROTEIN

FUELLING ENERGY SYSTEMS

Untrained,low intensity

Trained, lowintensity

Untrained,increasedintensity

Trained,increasedintensity

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TE O

F U

SE O

F EN

ERG

Y

EXERCISE INTENSITY

Carbohydrates

Fat

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Diuretics • Increases volume of urine secreted

and is used by performers trying to make weight e.g. boxing and sports requiring athletes to be in a certain weight range

• May also be used as a masking agent by diluting the concentration of illegal substances in urine

• Possible side effects include;

Weakness or dizziness

Muscle cramps

Diarrhoea

Joint pain

©PE Studies Revision Seminars 12

ILLEGAL ERGOGENIC AIDS

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ENER

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%)

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Aerobic

Anaerobic

ENERGY SYSTEM INTERPLAY

©PE STUDIES REVISION SEMINARS

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• It involves varying the volume and intensity of training and if done properly, it will; Help to avoid staleness, overtraining and

burnout Promote higher levels of enthusiasm in the

player group. Ensures proper application of the principal

of progressive overload in the physical conditioning of the players.

Minimises likelihood of injuries Improves the psychological, physiological,

technical and tactical levels of the players. Plans for the athlete to ‘peak’ at the right

time Plans for rest / recovery periods

PERIODISATION OF PHYSICAL SKILLS TRAINING


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Periodisation is the planning, well in advance, of training variables to achieve optimal performance at the most crucial times.

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THE TRAINING WAVE

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WEEKS

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Increase volume 3-4 weeks prior to finals

to ensure optimal fitness and skill levels.

Increase recovery techniques

Taper just prior to finals to ensure ↑

glycogen stores, speed, power and

agility control .

PRE SEASON COMPETITION FINALS TRANSITION

Specific pre season involves anaerobic fitness, strength &

power, sport specific skills –

match conditions

Each week sees application of mini taper in

preparation for fixture with hardest work

completed at beginning of week – maintenance of fitness levels the key!

Reduce volume

during finals to ensure

mental and physical

freshness

General pre season sees aerobic fitness and basic skill work

as priority – high volume

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REFERENCES

• Costill, D.L., Fink, W.J., Hargreaves, M., King, D.S., Thomas, R. & Fielding, R. (1985). Metabolic Characteristics of Skeletal Muscle during Detraining from Competitive Swimming. Med. Sci. Sports Exercise, 13:339-343

• Costill, D.L., Thomas, R., Robergs, R.A., Pascoe, D.D., Lambert, C.P. & Fink, W.J. (1991). Adaptations to Swimming Training: Influence of Training Volume. Med. Sci. Sports Exercise, 23:371-377.

• Curriculum Council. (2009). Physical Education Studies Scope and Sequence Year 11 2010, Year 12 2011: Osborne Park, WA.

• Dawson, T., Dawson, P. (2007). E – Teaching Physical Education compact disc 2.

• Gaugers, R. (2006). Physical Education Studies: A Resource for Units 2A & 2B. Cottesloe, WA: B + G Resource Enterprises.

• Heberle, M., Middleton, C. (2007). Physical Education Studies: A Resource for Units 3A & 3B. Cottesloe, WA: Impact Publishing.

• McArdle, W., Katch, F., Katch, V. (2001). Exercise Physiology (5th ed.). Energy, Nutrition and Human Performance. Baltimore, Maryland: Lippincott Williams & Wilkins.

• McPartland, D., Pree, A., Malpeli, R., Telford, A. (2010). Physical Education Studies for 3A,3B. South Melbourne, VIC: Cengage Learning Australia Pty Limited.


REFERENCES

• Shepley, B., MacDougall, J. D., Cipriano, N., Sutton, J. R., Tarnopolsky, M. A. & Coates, G. (1992). Physiological effects of tapering in highly trained athletes. J Appl Physiol 72: 706-711.

• Smyth, D., Brown, H., Judge, W., McCallum, C., Wright, P. (2006). Live it up 1 (2nd ed.). Milton, QLD: John Wiley & Sons Australia, Ltd.

• Whipp, P., Elliot, B., Guelfi, K., Dimmock, J., Lay, B., Landers, G., Alderson, J. (2010). 3A-3B Physical Education Studies: A Textbook for Teachers and Students. Crawley, WA: UWA Publishing.


3a/3b exercise physiology - pe studies revision … · • mcardle, w., katch, f., katch, v....

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