3A/3B EXERCISE PHYSIOLOGY
ND
2
Ed.
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CONTENTS
•Environmental conditions and performance
•Temperature regulation
•Conduction
•Convection
•Radiation
•Evaporation
•Dehydration
•Fluid replacement
•Heat acclimatisation
•Humidity
•Cold
•How it affects performance
•Acclimatisation
•Altitude
•How it affects performance
•Acclimatisation
•Acute adaptations
•Chronic adaptations
•Pollution
•Jet lag
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CONTENTS
SLIDE
•Nutrition and exercise
•Balanced diet
•Protein
•Fats/lipids
•Carbohydrates
•Fueling energy systems
•Hydration
•Pre event meal
•During the event meal
•Recovery meal
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•Legal and illegal performance enhancing strategies
•Ergogenic aids
•Anabolic steroids
•Human Growth Hormone
•Diuretics
•Beta Blockers
•Stimulants and narcotic analgesics
•Blood doping
•EPO
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CONTENTS
•High carbohydrate powders
•Carbohydrate loading
•Creatine
•Sports drinks
•Glycerol
•Caffeine
•Bicarbonate
•Vitamins and minerals
•Sports bars and gels
•Liquid meal supplements
•Iron
•Building strength and bulk
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•Training programs
•Specific energy system requirements
•Periodisation
•Tapering
•Peaking
•Recovery
•Overtraining
•Maintenance
•Injured athlete
•References
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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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DRINKING GUIDELINES
3500
3000
2kg
loss in
body
weight
requires
3000ml
post
exercise
FLUID INTAKE
2500
2000
2000ml
daily
1500
1000
600ml
500
400ml
200ml
0
24 hours
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3-4hr pre - 20 min prior
performance to exercise
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Every 15
minutes
during perf
Post exercise
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ALTITUDE – UNDERSTANDING HOW IT AFFECTS
PERFORMANCE
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When we inhale, O2 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 O2 and therefore is high in pressure. The blood
is low in oxygen and therefore low in pressure.
 This pressure differential causes O2 to move from the lungs into the blood
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At altitude, there is a reduction in the pressure of O 2 entering the lungs.
This reduces the pressure difference with the result being less O 2 diffusing
from the alveoli into the blood.
 At sea level, O2 has a partial pressure of 159mmHg
 At Mt Everest, O2 has a partial pressure of 48mmHg
 In surrounding venous blood, O2 has a partial pressure of 47mmHg
A reduced pressure difference at altitude causes less O 2 to be transported to
the tissues, reducing exercise performance!
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ALTITUDE – UNDERSTANDING HOW IT AFFECTS
PERFORMANCE
ENDURANCE ATHLETES
POWER ATHLETES
Negatively affected due to;
Positively affected due to;
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Less 02 uptake (hypoxia) and
lower pulmonary diffusion means
a reduced ability of the body to
provide 02 to the muscles via the
aerobic pathway. Aerobic
metabolism is adversely affected
Low humidity at altitude –
greater risk of dehydration
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Less drag (friction) due to thinner
air causing less resistance
Decreased gravity effect on
objects – objects travel further
for any applied force
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DAILY ENERGY REQUIREMENTS – A BALANCED DIET
• The amount of energy we consume each day is
dependant on a number of factors. These
include;
1. The age of the individual
2. The sex of the individual
3. Their level of physical activity
4. Periods of growth
• To meet the body’s energy demands, it is
important that we adjust our diet accordingly.
• For a normal male, approximately;
• 55-60% Carbohydrates
• 25-30% fats
• 10-15% proteins
• For athletes involved in heavy endurance
training, approximately;
• 70% Carbohydrates
• 15% fats
• 15% protein(this may increase to up
to 30% for body builders)
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NORMAL MALE
CHO
FATS
PROTEIN
ENDURANCE ATHLETE
CHO
FATS
PROTEIN
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RATE OF USE OF ENERGY
FUELLING ENERGY SYSTEMS
Carbohydrates
Fat
Untrained,
low intensity
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Trained, low
intensity
Untrained,
increased
intensity
EXERCISE INTENSITY
Trained,
increased
intensity
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ILLEGAL ERGOGENIC AIDS
Diuretics
• Increases volume of urine secreted
and is used by performers trying to
make weight e.g. boxing and sports
requiring athletes to be in a certain
weight range
• May also be used as a masking agent
by diluting the concentration of illegal
substances in urine
• Possible side effects include;
 Weakness or dizziness
 Muscle cramps
 Diarrhoea
 Joint pain
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ENERGY SYSTEM INTERPLAY
100
ENERGY CONTRIBUTION (%)
90
80
70
60
50
40
Aerobic
30
Anaerobic
20
10
0
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EVENT
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PERIODISATION OF PHYSICAL SKILLS TRAINING
Periodisation is the planning, well in advance, of training variables to achieve
optimal performance at the most crucial times.
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It involves varying the volume and intensity
of training and if done properly, it will;
 Help to avoid staleness, overtraining and
burnout
 Promote higher levels of enthusiasm in the
player group.
 Ensures proper application of the principal
of progressive overload in the physical
conditioning of the players.
 Minimises likelihood of injuries
 Improves the psychological, physiological,
technical and tactical levels of the players.
 Plans for the athlete to ‘peak’ at the right
time
 Plans for rest / recovery periods
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THE TRAINING WAVE
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Increase volume 3-4
weeks prior to finals
to ensure optimal
fitness and skill levels.
Increase recovery
techniques
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VOLUME
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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
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WEEKS
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PRE SEASON
COMPETITION
FINALS
TRANSITION
REFERENCES
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Costill, D.L., Fink, W.J., Hargreaves, M., King, D.S., Thomas, R. & Fielding, R. (1985). Metabolic
Characteristics of Skeletal Muscle during Detraining from Competitive Swimming. Med. Sci.
Sports Exercise, 13:339-343
Costill, D.L., Thomas, R., Robergs, R.A., Pascoe, D.D., Lambert, C.P. & Fink, W.J. (1991).
Adaptations to Swimming Training: Influence of Training Volume. Med. Sci. Sports Exercise,
23:371-377.
Curriculum Council. (2009). Physical Education Studies Scope and Sequence Year 11 2010,
Year 12 2011: Osborne Park, WA.
Dawson, T., Dawson, P. (2007). E – Teaching Physical Education compact disc 2.
Gaugers, R. (2006). Physical Education Studies: A Resource for Units 2A & 2B. Cottesloe, WA:
B + G Resource Enterprises.
Heberle, M., Middleton, C. (2007). Physical Education Studies: A Resource for Units 3A & 3B.
Cottesloe, WA: Impact Publishing.
McArdle, W., Katch, F., Katch, V. (2001). Exercise Physiology (5th ed.). Energy, Nutrition and
Human Performance. Baltimore, Maryland: Lippincott Williams & Wilkins.
McPartland, D., Pree, A., Malpeli, R., Telford, A. (2010). Physical Education Studies for 3A,3B.
South Melbourne, VIC: Cengage Learning Australia Pty Limited.
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REFERENCES
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Home
Shepley, B., MacDougall, J. D., Cipriano, N., Sutton, J. R., Tarnopolsky, M. A. & Coates, G.
(1992). Physiological effects of tapering in highly trained athletes. J Appl Physiol 72: 706-711.
Smyth, D., Brown, H., Judge, W., McCallum, C., Wright, P. (2006). Live it up 1 (2nd ed.). Milton,
QLD: John Wiley & Sons Australia, Ltd.
Whipp, P., Elliot, B., Guelfi, K., Dimmock, J., Lay, B., Landers, G., Alderson, J. (2010). 3A-3B
Physical Education Studies: A Textbook for Teachers and Students. Crawley, WA: UWA
Publishing.
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