3a/3b exercise physiology ©pe studies revision seminars 1
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3A/3B EXERCISE PHYSIOLOGY
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CONTENT•Environmental conditions and performance
•Temperature regulation•Conduction•Convection•Radiation•Evaporation•Dehydration•Fluid replacement•Heat acclimatisation•Humidity
•Altitude•Acclimatisation•Adaptation
•Cold•Pollution•Jet lag
•Nutrition and exercise•Protein•Fats/lipids•Carbohydrates 2
CONTENT•Fluids•Pre event meal•During the event meal•Recovery meal •Ergogenic aids
•Illegal•High carbohydrate powders•Creatine•Sports drinks•Glycerol•Caffeine•Bicarbonate•Vitamins and minerals•Sports bars and gels•Liquid meal supplements•Iron
•Building strength and bulk•Life stage variations in physical activity
•Benefits of physical activity•National physical activity guidelines 3
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CONTENT•Aerobic endurance•Anaerobic power•Muscular strength•Flexibility•Muscular power
•Children and physical activity•Ageing and physical activity•Exercise adherence strategies
•Principles of training•Periodisation•Tapering•Peaking•Recovery•Overtraining
TEMPERATURE REGULATIONTEMPERATURE REGULATIONTEMPERATURE REGULATIONTEMPERATURE 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.
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 DEHYDRATIONEXERCISING IN THE HEAT – EFFECTS OF DEHYDRATION
↓ Blood Pressure
DizzinessHeadacheGeneral fatigueNausea
Must stop, drink fluid and lie
down with feet up!
↑ Heart Rate
Dehydration as a result of exercising in the heatDehydration 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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EXERCISING IN THE HEAT – HEAT ACCLIMATISATIONEXERCISING IN THE HEAT – HEAT ACCLIMATISATION
• HOW TO ACCLIMATISE; 7-14 days living and training in heat is recommended The first sessions of heat acclimatisation should last for 15-20 minutes
and be combined with light to moderate activity. It should increase to 45-60min daily for approx 8-9 days with an
increase in exercise intensity & duration. Athletes who are unable to use natural acclimatisation should use;
Artificial heat sources Climate chambers Saunas Sweat clothing
Should be completed 4-6weeks prior to competition and then 2* per week leading up to competition to maintain benefits
Never restrict fluids and avoid extending acclimatisation training beyond 14 days as it may lead to tiredness and overtraining!
Never restrict fluids and avoid extending acclimatisation training beyond 14 days as it may lead to tiredness and overtraining!
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ALTITUDEALTITUDE• Mexico City only Olympics held at altitude – 7500 feet
World records smashed in throwing, sprint and jump events as a result of reduced air density, resulting in less friction. Also reduced gravitational pull on objects meant objects travelled further for a given force.
Endurance performance was significantly hampered as a result of lower O2 partial pressures reducing O2 uptake and hence O2 delivery to the working muscles (see next slide). Low humidity also increased the risk of dehydration.
Never to be held at altitude again! Athletics comps now held below 1500m (5000 feet).
Every 300m above 1500m, aerobic capacity is reduced by approx 3%.
• Mexico City only Olympics held at altitude – 7500 feet World records smashed in throwing, sprint and jump events as a result of
reduced air density, resulting in less friction. Also reduced gravitational pull on objects meant objects travelled further for a given force.
Endurance performance was significantly hampered as a result of lower O2 partial pressures reducing O2 uptake and hence O2 delivery to the working muscles (see next slide). Low humidity also increased the risk of dehydration.
Never to be held at altitude again! Athletics comps now held below 1500m (5000 feet).
Every 300m above 1500m, aerobic capacity is reduced by approx 3%.
During the Mexico Olympics, events such as the 10 000m
recorded times 1min slower with the Kenyans, who trained at
altitude, dominating endurance events!
During the Mexico Olympics, events such as the 10 000m
recorded times 1min slower with the Kenyans, who trained at
altitude, dominating endurance events!
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760 mmHg – sea level
585 mmHg – Mexico City (2240m)
524 mmHg – La Paz, Bolivia (3627m)
410 mmHg – Wenquan, China (5100m)
231 mmHg – Mt Everest(8848m)
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• When we inhale, oxygen 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 oxygen and hence is high in pressure. The blood is low in oxygen and hence low in pressure.
This pressure differential causes oxygen to move from the lungs into the blood
• At altitude, there is a reduction in the pressure of oxygen entering the lungs. This reduces the pressure difference with the result being less oxygen diffusing from the alveoli into the blood. At sea level, oxygen has a partial pressure of 159mmHg At Mt Everest, oxygen has a partial pressure of 48mmHg In surrounding venous blood, oxygen has a partial pressure of 47mmHg
ALTITUDE – UNDERSTANDING HOW IT AFFECTS PERFORMANCE
ALTITUDE – UNDERSTANDING HOW IT AFFECTS PERFORMANCE
A reduced pressure difference at altitude causes less Oxygen to be transported to the tissues, reducing exercise performance!
A reduced pressure difference at altitude causes less Oxygen to be transported to the tissues, reducing exercise performance!
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• In preparation for the Beijing Olympics, many fears were raised regarding the effects pollution would have on the athletes, particularly endurance athletes such as marathon runners and triathletes. As a result Australian athletes travelled to China as late as possible,
completing their final preparations in Australia!
Haile Gebrselassie (pictured right), the world-record holder in the marathon and perhaps the biggest name in distance running did not compete in the Beijing marathon due to concerns about pollution, heat and humidity. Gebrselassie, 34, has exercise-induced asthma and feared that the conditions expected in China could damage his body and prevent him from competing at a high level in the future.
Haile Gebrselassie (pictured right), the world-record holder in the marathon and perhaps the biggest name in distance running did not compete in the Beijing marathon due to concerns about pollution, heat and humidity. Gebrselassie, 34, has exercise-induced asthma and feared that the conditions expected in China could damage his body and prevent him from competing at a high level in the future.
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POLLUTION – UNDERSTANDING HOW IT EFFECTS PERFORMANCE
POLLUTION – UNDERSTANDING HOW IT EFFECTS PERFORMANCE
FUELING ENERGY SYSTEMSFUELING ENERGY SYSTEMS
• The fuel source used for ATP production is based on the duration and intensity of exercise.
• Low intensity – stored fats are the main energy source • As intensity of exercise increase, muscle glycogen contributes more - up to 90
minutes depending on intensity. Athletes “hit the wall” when muscle glycogen runs out. When muscle glycogen runs out, the stored liver glycogen kicks in to allow exercise
to continue but performance starts to diminish. • Depletion of liver glycogen is referred to as “bonking” and affects the brain –
decision making ability affected.• Fats now become the primary fuel source and intensity of exercise is reduced
as fats are more difficult to break down• Depletion of fats results in protein being used as an energy source
This is only likely to occur in ultra endurance events
• The fuel source used for ATP production is based on the duration and intensity of exercise.
• Low intensity – stored fats are the main energy source • As intensity of exercise increase, muscle glycogen contributes more - up to 90
minutes depending on intensity. Athletes “hit the wall” when muscle glycogen runs out. When muscle glycogen runs out, the stored liver glycogen kicks in to allow exercise
to continue but performance starts to diminish. • Depletion of liver glycogen is referred to as “bonking” and affects the brain –
decision making ability affected.• Fats now become the primary fuel source and intensity of exercise is reduced
as fats are more difficult to break down• Depletion of fats results in protein being used as an energy source
This is only likely to occur in ultra endurance events
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• ANAEROBIC CAPACITY Significantly lower ability to work anaerobically than adolescents
and adults• Lower levels muscle glycogen – tire much more quickly as result
Anaerobic training is seen to significantly improve children’s anaerobic capacity as a result of the following adaptations;
• ↑ resting levels of PCR, ATP, and glycogen• ↑ anaerobic enzymes
• ANAEROBIC CAPACITY Significantly lower ability to work anaerobically than adolescents
and adults• Lower levels muscle glycogen – tire much more quickly as result
Anaerobic training is seen to significantly improve children’s anaerobic capacity as a result of the following adaptations;
• ↑ resting levels of PCR, ATP, and glycogen• ↑ anaerobic enzymes
CHILDREN AND PHYSICAL ACTIVITY
14AGE AdolescenceChildhoodHome
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1. PERIODISATION OF PHYSICAL SKILLS TRAINING1. PERIODISATION OF PHYSICAL SKILLS TRAINING
THE ANNUAL PLANTraining program spread across the whole year
The purpose of the annual plan is to ensure optimal performance occurs at the right time! This is achieved through the application of a taper prior to competition and the monitoring of fatigue and recovery to prevent overtraining
The purpose of the annual plan is to ensure optimal performance occurs at the right time! This is achieved through the application of a taper prior to competition and the monitoring of fatigue and recovery to prevent overtraining
Annual Training PlanPhase of Training Preparation Phase Competition Phase Eval Transition
Phase
Macro Cycles General Preparation Specific Preparation Pre -
Competition Competition Eval Transition Phase
Mesocycles Microcycles
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THE TRAINING WAVETHE TRAINING WAVE
WEEKS
Increase volume 3-4 weeks prior to finals
to ensure optimal fitness and skill levels.
Increase recovery techniques
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 .
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
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!
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
Reduce volume
during finals to ensure
mental and physical
freshness
General pre season sees aerobic fitness and basic skill work
as priority – high volume
General pre season sees aerobic fitness and basic skill work
as priority – high volume
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