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7/29/2019 Short-term physiological preperation
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Short-term physiological
preperation
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Responses and Adaptation
Response changes that occur quickly
and are temporary
Adaptations changes that take longer to
occur and are more permanent
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The Warm-up Why
Prepare the body both physiologically and
mentally for performance
Improve performance
Reduce the risk of injury
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The Warm-up Stages
Gross motor skills / pulse raiser
Injury prevention (stretching)
Skill practice Sport specific skills
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Stretching Static
Lack of movement
Stretches muscle to its limit and holds that
position
Safest way
Least sport specific
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Stretching Dynamic
Controlled movements to stretch muscles
Takes the joint through full range of
movement
Performed under the control of the
performer
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Stretching Ballistic
Uses body weight and momentum to
stretch muscles
Increasing the risk of DOMS
Not to be used IN the warm-up
Only to be used after warmed-up
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Stretching PNF
Proprioceptive Neuromuscular Facilitation
Most dangerous
Muscle is stretched to limit partner holdsmuscle isometric contractions relax
partner pushes muscle past limit
Only to be done during trainingprogramme
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Stretching Active and Passive
Active when you stretch the muscle
yourself
Passive when you stretch the muscle
using something or someone else
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ATP-PC Energy system
Lasts 3-10sec
Anaerobic
ATP ADP + Pi + Energy PC Pi + C + Energy
Energy + ADP + Pi ATP
2 ATP
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Lactic Acid Energy system
Last 60-90sec
CHO stored as glycogen
Glycogen is converted to Glucose
Breakdown of Glucose provides energy torebuild ATP
Anaerobic
Product is lactic acid
2 ATP
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Lactic Acid Energy system
1 Glucose molecule
2 Pyruvic acid molecules
2 Lactic Acid molecules
LDH
Glycolytic Enzymes2 ATP
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Aerobic Energy system
Lasts as long as glycogen
Stage 1:
Glycolysis
ATP regenerated
2 ATPStage 2:
Krebs Cycle
Presence of oxygen
2 ATPStage 3:
Electron Transfer Chain
32 ATP
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Carbohydrates
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Fats
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Proteins
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Sources of Energy
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Manipulating the Diet
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Carbo-loading
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Hydration
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Supplements
Isotonic same particles as blood during
exercise
Hypertonic more particles than blood
after exercise
Hypotonic less particles than blood
before exercise
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Creatine Loading
Power events
Increase PC for ATP resynthisis
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Acclimatisation heat
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Acclimatisation Altitude