h cuttiford
New Member
- Joined
- Oct 19, 2009
- Messages
- 9
- Gender
- Female
- HSC
- 2009
Altitude and Acclimatisation- benefits to improve performance
Effects of altitude:
-less oxygen to muscle tissues
-increased ventilation rate
-decreased cardiac output
-slower glycogen metabolism
-lack of energy
-decreased aerobic capacity
*Oxygen helps break down glycogen and therefore it is important to performance
ACCLIMATISATION- BENEFITS TO PERFORMANCE
-increased erythropoietin production
-increase in haemoglobin
-elevated concentration of oxidative enzymes in the blood
>>>these assist in delivering more oxygen to the body and becoming more efficient at breaking down fuel supplies to release energy
>>therefore they act against the initial affects of altitude on the body and on performance
>thus they improve an athlete’s performance
Contraindications
Contraindications includes: twisting, over extending and bouncing. These are types of stretches that are potentially dangerous to the body as they increase the risk of injury. Many of these stretches are used by elite athletes. It is important to be extremely cautious when performing these actions and untrained athletes should avoid their use without proper safety instruction.
Dietary considerations
PRE-performance:
-3 to 4 hours beforehand
-complex carbohydrates
-at least 500mL water prior
During competition:
-200mL water every 15minutes
-carbohydrate solution when exercise exceeds 1 hour
-cold drink, flavour encourages more intake, no alcohol throughout phases
Post-performance:
-replace glycogen stores
-high carbohydrate content
-replace fluid lost until urine clear and body weight returns to normal
OPTION 2: Improving Performance
Focus Question 3: Coaching considerations
Elements of a training session
• Providing an overview of the session to athletes
• Warm-up
• Skill instruction
• Skill practise
• Conditioning
• Warm-down
• Evaluation
• Health and safety considerations
Providing an overview of the session to athletes
-session goals
-plan of attack
-assessment of injuries
Warm-up
-general warm up to produce sweat
-stretching, flexibility
-game like activities, callisthenics
Skill instruction
-teaching; DEFICIENCY or NEW SKILL
-brief, short
-clear
-safety tips
-supported by visual aids, demonstrable
Skill practise
-specific; practise what you have been taught
-appropriate to skill level of athlete; may need subroutines if skill is complex for athlete
-inclusive, active; not passive
-enough equipment; people not waiting for a turn
-new skill practised when fresh; not when athletes are fatigued
-must target individual’s needs in specific areas
Conditioning
-develop components of fitness; total body fitness
-use overload techniques to cause adaptations
-heart rate must be raised to training zone intensity (70-85%of Max HR)
-must not fatigue before skill learning; impacts concentration, interest and execution of skill
Warm-down
-disperse lactic acid
-lesser intensity than warm-up and lesser duration
-gradually slow heart rate and other body systems, decrease body temperature
Evaluation
-assess how well goals were achieved, address performance outcomes
-evaluate what to do in the next session
-appraisal of athlete’s performance
Health and safety considerations
-coaches should be aware of guidelines to protect athlete’s health and safety
Erythropoietin
-naturally occurring within the body
-stimulates the production of red blood cells
-this enables better aerobic efficiency by increasing the oxygen carrying capacity of the blood
-lose valuable fluid causing changes to blood consistency
-increases blood viscosity, contributing to poor circulation which increases the risk of clotting which can cause strokes or heart attacks resulting in death
-chest pain, headache, high BP, joint pain, fatigue, shortness of breath after each dose
Immediate treatment of skin injuries: GPER
DANGER: remove hazards that could cause further harm to injured person or risks to the first aider
LIFE THREATENING? Assess extent and rate of bleeding
GPER-
Gloves: reduce risk of infection to first aider and injured person
Pressure: applied directly to the injured site to reduce blood flow/loss
Elevation: raised above the level of the heart to slow blood flow
Rest: do not use the injured area until repaired
Inflammatory response
Inflammation phase: pain, redness, swelling, loss of function, heat
Repair and regenerative stage: production of scar tissue, formation of new fibres, elimination of debris as healing process begins
Remodelling stage: increased production of scar tissue, replacement of tissues that need to be strengthened and developed to restore to normal function
Relaxation techniques:
-mental rehearsal: picturing the sequence of steps needs to execute a skill
-centred breathing: long, deep breaths, increasing the amount of oxygen in the body and releasing greater amounts of carbon dioxide
-sports massage: directing blood flow back towards the heart and soothing sore muscles and body tissues
TOTAPS- Active and Passive movement steps
ACTIVE movement: ask the person to move the injured area without supporting it, gaining an understanding of the level of pain and range of mobility
If this is performed without pain then move to next step.
PASSIVE movement: physically moving the injured site for the injured person, testing the degree of pain free mobility
After this, continue the assessment process, moving on to the skills test (remember the skills test should be sports specific and show application of skill using the injured area, without pain or changing technique).
Establishing a training program
-determined by phases of competition
-linked to long term plans, e.g. year, season
-designed to optimise athlete’s performance, e.g. individuals and team
-gathering and analysing data of training and performance
Effects of altitude:
-less oxygen to muscle tissues
-increased ventilation rate
-decreased cardiac output
-slower glycogen metabolism
-lack of energy
-decreased aerobic capacity
*Oxygen helps break down glycogen and therefore it is important to performance
ACCLIMATISATION- BENEFITS TO PERFORMANCE
-increased erythropoietin production
-increase in haemoglobin
-elevated concentration of oxidative enzymes in the blood
>>>these assist in delivering more oxygen to the body and becoming more efficient at breaking down fuel supplies to release energy
>>therefore they act against the initial affects of altitude on the body and on performance
>thus they improve an athlete’s performance
Contraindications
Contraindications includes: twisting, over extending and bouncing. These are types of stretches that are potentially dangerous to the body as they increase the risk of injury. Many of these stretches are used by elite athletes. It is important to be extremely cautious when performing these actions and untrained athletes should avoid their use without proper safety instruction.
Dietary considerations
PRE-performance:
-3 to 4 hours beforehand
-complex carbohydrates
-at least 500mL water prior
During competition:
-200mL water every 15minutes
-carbohydrate solution when exercise exceeds 1 hour
-cold drink, flavour encourages more intake, no alcohol throughout phases
Post-performance:
-replace glycogen stores
-high carbohydrate content
-replace fluid lost until urine clear and body weight returns to normal
OPTION 2: Improving Performance
Focus Question 3: Coaching considerations
Elements of a training session
• Providing an overview of the session to athletes
• Warm-up
• Skill instruction
• Skill practise
• Conditioning
• Warm-down
• Evaluation
• Health and safety considerations
Providing an overview of the session to athletes
-session goals
-plan of attack
-assessment of injuries
Warm-up
-general warm up to produce sweat
-stretching, flexibility
-game like activities, callisthenics
Skill instruction
-teaching; DEFICIENCY or NEW SKILL
-brief, short
-clear
-safety tips
-supported by visual aids, demonstrable
Skill practise
-specific; practise what you have been taught
-appropriate to skill level of athlete; may need subroutines if skill is complex for athlete
-inclusive, active; not passive
-enough equipment; people not waiting for a turn
-new skill practised when fresh; not when athletes are fatigued
-must target individual’s needs in specific areas
Conditioning
-develop components of fitness; total body fitness
-use overload techniques to cause adaptations
-heart rate must be raised to training zone intensity (70-85%of Max HR)
-must not fatigue before skill learning; impacts concentration, interest and execution of skill
Warm-down
-disperse lactic acid
-lesser intensity than warm-up and lesser duration
-gradually slow heart rate and other body systems, decrease body temperature
Evaluation
-assess how well goals were achieved, address performance outcomes
-evaluate what to do in the next session
-appraisal of athlete’s performance
Health and safety considerations
-coaches should be aware of guidelines to protect athlete’s health and safety
Erythropoietin
-naturally occurring within the body
-stimulates the production of red blood cells
-this enables better aerobic efficiency by increasing the oxygen carrying capacity of the blood
-lose valuable fluid causing changes to blood consistency
-increases blood viscosity, contributing to poor circulation which increases the risk of clotting which can cause strokes or heart attacks resulting in death
-chest pain, headache, high BP, joint pain, fatigue, shortness of breath after each dose
Immediate treatment of skin injuries: GPER
DANGER: remove hazards that could cause further harm to injured person or risks to the first aider
LIFE THREATENING? Assess extent and rate of bleeding
GPER-
Gloves: reduce risk of infection to first aider and injured person
Pressure: applied directly to the injured site to reduce blood flow/loss
Elevation: raised above the level of the heart to slow blood flow
Rest: do not use the injured area until repaired
Inflammatory response
Inflammation phase: pain, redness, swelling, loss of function, heat
Repair and regenerative stage: production of scar tissue, formation of new fibres, elimination of debris as healing process begins
Remodelling stage: increased production of scar tissue, replacement of tissues that need to be strengthened and developed to restore to normal function
Relaxation techniques:
-mental rehearsal: picturing the sequence of steps needs to execute a skill
-centred breathing: long, deep breaths, increasing the amount of oxygen in the body and releasing greater amounts of carbon dioxide
-sports massage: directing blood flow back towards the heart and soothing sore muscles and body tissues
TOTAPS- Active and Passive movement steps
ACTIVE movement: ask the person to move the injured area without supporting it, gaining an understanding of the level of pain and range of mobility
If this is performed without pain then move to next step.
PASSIVE movement: physically moving the injured site for the injured person, testing the degree of pain free mobility
After this, continue the assessment process, moving on to the skills test (remember the skills test should be sports specific and show application of skill using the injured area, without pain or changing technique).
Establishing a training program
-determined by phases of competition
-linked to long term plans, e.g. year, season
-designed to optimise athlete’s performance, e.g. individuals and team
-gathering and analysing data of training and performance