How exercise assessment and prescription can be personalised?
What is the improtance of Health screening and pre-exercise questionnaires?
Exercise and fitness professionals typically ask clients to complete a questionnaire to collect vital information. This form is stored with the individual’s file and is used to identify any medical conditions that may increase the risk of adverse events during physical activity. The questionnaire usually covers topics such as:
age
gender
health status
medical conditions
family history of heart disease
medication use
current or past injuries to muscles, joints or bones
current physical activity levels.
What are he five types of training?
anaerobic training
aerobic training
flexibility training
strength training
skill and tactical development.
What are the elements of a training session?
health and safety considerations
overview/aim of the session (goal specific)
warm-up and cool-down
skill instruction and practice
conditioning
strategies and tactics
athlete reflection and/or coach evaluation
What are supplements?
supplements products designed to give the body nutrients that might be missing from the diet to meet dietary requirements
Whet is biomechanics and why is it important?
biomechanics is a science concerned with forces and the effect of these forces on and within the human body
In sports, biomechanics is used to closely examine movements to reduce injury risks and improve performance.
Outline three benefits of performance/fitness testing for recreational participants.
Three benefits of performance and fitness testing for recreational participants are:
What are the principles of training?
progressive overload
training thresholds
reversibility
specificity
variety
warm-up and cool-down
Explain the importance of arousal on performance?
inverted U hypothesis a theory that suggests that performance improves with increasing arousal to a point beyond which performance will deteriorate
What is the difference between Macro and Micro nutients?
macronutrients energy-providing chemical substances, or the main nutrients needed by the human body. These include carbohydrates, fats and proteins.
micronutrients one of the major groups of nutrients needed by the body for energy production, immune function, blood clotting, growth, bone health and fluid balance among other functions. Also known as vitamins and minerals.
Explain the pyschological recovery strategies?
Relaxation techniques target both the body and the mind. Following hard training and demanding performances, athletes may experience symptoms of low concentration, lack of motivation and increased levels of anxiety. The use of psychological strategies represents an important phase in emotional and possibly spiritual recovery.
Deep breathing exercises
Progressive muscle relaxation (PMR)
Meditation
Other psychological techniques that may be used by athletes after performance to assist in recovery and enhance mental resilience include mental rehearsal, yoga, listening to calming music, aromatherapy and journaling.
What is the difference between health-related and skill-related components of fitness? Provide examples of each.
Health-related components of fitness are attributes that contribute to overall health and wellbeing, while skill-related components are specific to performance in sports and physical activities. Some examples of health-related components include:
In contrast, some examples of skill-related components include:
What are the examples of Aerobic and Anaerobic training?
Some examples of anaerobic training include:
anaerobic interval
High Intensity Interval Training (HIIT)
Sprint Interval Training (SIT)
plyometric
resistance training.
Aerobic training uses the aerobic system as the main source of energy supply. It includes a number of training types, such as:
continuous training
fartlek training
aerobic interval training
circuit training.
Explain the 3 phase of a training year/periodisation? Explain their focus?
Pre-season (preparation phase)
The basic aims of the pre-season phase are to:
develop fitness components required for the season ahead; for example, aerobic, strength and flexibility
develop technique
improve performance biomechanics
introduce strategies and familiarise players with them particularly towards the end of the pre-season
teach appropriate mental skills.
In-season (competition phase)
maintain stamina
practise and improve tactics and strategies
perfect skill execution
gain competitive experience
continue work on developing appropriate mental skills.
Off-season (transition phase)
one week of total rest
remaining weeks consisting of active rest, with training sessions being reduced to a couple of times per week and a corresponding reduction in both volume and intensity
a change in environment, such as outdoors to indoors or use of swimming for runners and cyclists
diet modification to reflect the decreased workload
maintenance of strength and flexibility
work on weaknesses, such as injuries, or perhaps on specific technical skills.
What are the fluid intake requirements for athletes?
begin exercise well-hydrated to reduce the risk of dehydration
aim for pale, yellow urine as a sign of good hydration
avoid drinking too much fluid before and during exercise to prevent frequent urination and stomach issues
after exercising, replace 125–150 per cent of the fluids lost through sweat and urine over the next 4–6 hours
drink fluids with salty recovery snacks (e.g. cereal, bread, Vegemite, milk) to help your body rehydrate effectively.
Explain the physiological recovery strategies?
Athletes can achieve physiological recovery through cool-down and hydrotherapy.
While the cool-down needs to be active, it should also be gradual. An effective cool-down should consist of 5–10 minutes of walking/jogging/slow swimming, with the aim of slowly returning the body to pre-exercise temperature. Static stretching is also important.
hydrotherapy the use of water to relax, soothe pain and assist metabolic recovery
Three popular hydrotherapy techniques used with elite athletes are:
warm water immersion (WWI)
cold water immersion (CWI)
contrast water therapy (CWT).
Explain how exercise assessment can assist in developing training programs for a recreational participant?
Establishing a starting point
Identifying goals
Personalisation
Progress monitoring
Injury prevention
Explain Training Thresholds and Progressive Overlaod?
aerobic threshold a level of exercise intensity that is sufficient to cause a training effect. This is approximately 70 per cent of a person’s maximal heart rate (MHR).
aerobic training zone a level of intensity that causes the heart rate to be high enough to cause significant training gains
anaerobic threshold a level of intensity in physical activity where the accumulation of lactic acid in the blood increases very quickly
Progrssive Overload is systematically increasing the demands placed on the body, it stimulates necessary adaptations, which are vital to prevent performance plateaus. The application of this principle varies between aerobic and strength training, but it remains essential in both for continual progress.
Explain Peaking, Tapering, Mesocycle. Micro and Macro Cycle?
macrocycles are long-term planning periods or overviews
microcycles are short training cycles containing specific details and usually cover a period of about 7–10 days
Mesocycles are periods of 4–8
peaking the phase of training in which performance is optimised to meet the demands of a race, competition or series
tapering a period immediately before competition when the volume and intensity of training is reduced
Explain the Pre- Performance, During Performacne and Post Performance meal requirements for athletes?
Pre-performance meals are essential to optimal performance. If the athlete does not fuel and hydrate properly, performance can suffer and result in the following:
earlier onset of fatigue
reduced speed, especially during repeat efforts
reduced endurance
poor concentration and decision making
skill errors
gut upset
suboptimal body composition
Some dietary considerations during performance may include:
Carbohydrate supplementation is needed to avoid glycogen depletion. At exercise intensities above 75 per cent of aerobic capacity, liquid carbohydrate feeding (sports drinks) can delay glycogen depletion by up to 30 minutes.
Glycogen supplementation is not needed for low-intensity, short-duration exercise such as sprinting.
Adequate hydration by regular fluid intake must be maintained. Athletes should have a fluid replacement plan that matches their body’s requirements and the exercise duration and intensity. It is suggested that 200–300 mL of fluid, preferably in the form of a sports drink, be taken every 15–20 minutes during exercise. Sports drinks contain liquid carbohydrates and can both hydrate and energise.
When planning hydration requirements, it is important to understand the environmental factors and typical sweat losses for athletes. For example, hotter conditions are going to increase sweat rate, requiring a higher intake of fluids to maintain hydration.
Not all sports will require snacks during performance; for example, sprinting. However, if back-to-back heats are required, a carbohydrate mouth rinse may be suggested. Using a carbohydrate mouth-rinse may boost performance without needing to eat any carbohydrates. This is great for short, intense events where eating is not easy or comfortable.
Some dietary considerations during performance may include:
Carbohydrate supplementation is needed to avoid glycogen depletion. At exercise intensities above 75 per cent of aerobic capacity, liquid carbohydrate feeding (sports drinks) can delay glycogen depletion by up to 30 minutes.
Glycogen supplementation is not needed for low-intensity, short-duration exercise such as sprinting.
replenish glycogen stores
replace lost fluids
promote muscle recovery, repair and growth
assist in increasing performance
support immune function.
Explain the rehabilitation procedures?
Progressive mobilisation
Graduated exercise
Graduated exercise involves:
stretching
conditioning
achieving total body fitness.
Stretching
Conditioning
Total body fitness
Training
Use of heat and cold
Explain how exercise assessment can assist in developing training programs for an elite athlete?
Detailed performance analysis
Sport-specific training
Goal setting and periodisation
Continuous monitoring
Explain the physiological adaptations of training?
heart rate
stroke volume and cardiac output
oxygen uptake and lung capacity
haemoglobin level
muscle hypertrophy
fast/slow twitch muscle fibres
Explain 4 psychological strategies that can be used to help optimise arousal and manage stress and anxiety leading to improved performance
concentration/attention skills (manage stress and anxiety)- concentration is the ability to link movement and awareness to the extent that the individual can focus on doing, rather than on thinking about doing
mental rehearsal/visualisation (manage stress and anxiety and optimise arousal)-mental rehearsal is the technique of picturing the performance or skill before executing it
relaxation techniques (manage stress and anxiety)-relaxation techniques are a series of techniques that seek to control the body’s response to stress
goal setting (optimise arousal)-goals are targets that we direct our efforts towards. They can relate to either performance or behaviour. T
This goal would be effective if it follows the SMART criteria:
Specific: the goal is clear (1 minute and 59 seconds)
Measurable: the time can be tracked
Achievable: if her previous best is 2 minutes and 1 second, this goal is realistic
Relevant: as an 800 m runner, this goal is directly related to her sport
Time-bound: she aims to achieve it by the end of the track and field season.
Explain the following Supplements;
Iron
Carbs
Calcium
Caffine
Protien
Fats
Many athletes believe protein supplements help build muscle, with higher intake increasing muscle size.
caffeine a naturally occurring stimulant from leaves, nuts and seeds of plants creatine a naturally occurring compound found in skeletal muscle. It is in the muscle that creatine is converted to creatine phosphate and thereafter assists in the resynthesis of ATP.
What are the 5 most common drugs use in sport and how do they enhance performance?
he most common types of PEDs for athletes include:
stimulants
anabolic steroids
human growth hormone (HGH)
erythropoietin (EPO)
beta blockers
diuretics.