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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