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
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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
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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
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TEMPERATURE REGULATION
HEAT GAIN
HORMONES
ENVIRONMENT
MUSCULAR
ACTIVITY
BASAL METABOLIC
RATE
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HEAT LOSS
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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RADIATION
CONDUCTION
CONVECTION
EVAPORATION
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EXERCISING IN THE HEAT – EFFECTS OF DEHYDRATION
HEAT EXHAUSTION: dehydration + ineffective circulatory system
Dehydration as a result of exercising in the heat
↓ Plasma
Volume
↓ Blood
Pressure
Dizziness
Headache
General
fatigue
Nausea
Must stop, drink
fluid and lie
down with feet
up!
↓ Stroke
Volume
↑ Heart Rate
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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 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!
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ALTITUDE
• 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!
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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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ALTITUDE – UNDERSTANDING HOW IT AFFECTS
PERFORMANCE
• 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
A reduced pressure difference at altitude causes less Oxygen to be
transported to the tissues, reducing exercise performance!
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POLLUTION – UNDERSTANDING HOW IT EFFECTS
PERFORMANCE
• 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.
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FUELING 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
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SOCIAL BENEFITS
PHYSICAL BENEFITS
Development communication, leadership ad
interpersonal skills
Improved quality of life
Reduces likelihood of anti social behaviour ,
particularly in children
Increased social contact in elderly and prolonged
living
Improved fitness
Improved social and community networks
Increase muscle strength and bone density
Prevention of obesity and weight management
Improved immune system
Increased energy levels
BENEFITS OF
PHYSICAL
ACTIVITY
MENTAL BENEFITS
Improved self esteem
Improved concentration
Improved sense of well being
Improved memory and learning
Reduced stress and anxiety
HEALTH BENEFITS
Reduced risk of heart disease
Reduced risk of stroke
Reduced risk high blood pressure
Reduced risk developing and dying from cancers
Prevention and treatment type 2 diabetes
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CHILDREN AND PHYSICAL ACTIVITY
• 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;
ANAEROBIC CAPACITY
• ↑ resting levels of PCR, ATP, and glycogen
• ↑ anaerobic enzymes
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Childhood
AGE
Adolescence
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1. PERIODISATION OF PHYSICAL SKILLS TRAINING
Annual Training Plan
Phase of
Training
Preparation Phase
Macro
Cycles
General Preparation Specific Preparation
Competition Phase
Pre Competition
Competition
Eval
Transition
Phase
Eval
Transition
Phase
Meso
cycles
Micro
cycles
THE ANNUAL PLAN
Training 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
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THE TRAINING WAVE
VOLUME
Increase volume 3-4
weeks prior to finals
to ensure optimal
fitness and skill levels.
Increase recovery
techniques
General pre season
sees aerobic fitness
and basic skill work
as priority – high
volume
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!
Taper just prior to
finals to ensure ↑
glycogen stores,
speed, power and
agility control .
Reduce
volume
during finals
to ensure
mental and
physical
freshness
WEEKS
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PRE SEASON
COMPETITION
FINALS
TRANSITION