Short-term physiological

Short-term physiological

1. Satges of warm up and benfits

   • 1. Pulse raiser; CV exercise to raise core body temp. and increase in heart rate
   • 2. Injury prevention; Mobility exercises to increase muscle elasticity
   • 3. Skill practice; working neuromuscular mechanisms needed in activity e.g. serving tennis
   • 4. Sport specific; practicising specific skills in game situations

2. Healthy diet manipulation, sports drinks, carb loading

   • Sources of energy; aerobic systems, ATP-PC system and lactic acid system
   • Creatine loading; refers to the ingestion of creatine supplements to enhance aerobic performance
   • Diet in vital to athletic performance . Needs to consider; 1.Adequate fuels is consumed 2.Fuel stores are full 3. Adequate hydration 4. Fuel stores are suplemtented
   • Carb Loading; a legal method to boost glycogen stores. The body must be stressed to store more
   • Hydration; the loss of body fluids and electrolytes leads to dehydration and decrease in performance. ISOTONIC; contains electrolyts and 6-8% carbs. HYPOTONIC; contains electrolytes but low carbs. HYPERTONIC; high carbs, does not hydrate well

3. Process of acclimitisation

   • HEAT; need to dispate heat to avoid overheating. Common illnesses include; hyperthermia, heat cramps, dehydration. Takes up to 14 days. Adaptations such as; early onset sweat production occurs
   • Altitude; Parial pressure of oxygen is low. Greater altitude the greater hypoxia, decrease in performance. Training at altitude increases aerobic performance. Over 12 weeks adaptations such as; increase muscle and tissue cappillarisation, increase myoglobin concentraion
   • Hydration planning; attention to hydration, and awareness of the potential damage are important in hot conditions
   • Increase in plasma volume, undergoing heat acclimatisation may experience temperatur increase. Usually returns to normal within 8-14 days

4. Types of Stretches

   • Dynamic; consists of controlled movements taking the joint through its full range of movement
   • Static; performace stretches the muscle to a safe limit and is held
   • PNF; involves passive stretching followed by isometric contractions
   • Ballistic; uses bouncing to help forcibly stretch the muscle