PAPER 2 PE
Diet and nutrition
Carbohydrates
Simple carbs- quickly digested such as fruits
Complex carbs- longer to digest such as bread and pasta
Exercise related function
Main fuel for high intensity aerobic activity
Main fuel for 20 mins of aerobic
3-4 hours before exercise complex carbs should be ate whereas 1-2 for simple
Fats
saturated= single bond
Unsaturated= at least double bond
Trans fats increase cholesterol
Exercise related function
Low intensity exercise
Secondary energy fuel for low intensity aerobic work
Carrier for fat soluble vitamins (A,D,E)
Proteins
Combination of chemicals called amino acids
Exercise related function
Growth and repair of tissue
Make enzymes, hormones, and haemoglobin
Provide some energy when glycogen/fat stores are low
Vitamin
Organic compounds needed in small quantities to sustain life
Exercise related function
VIT D- strong bones
VIT B complex- energy metabolism
VIT B12- production of red blood cells
VIT C- protect and maintain cells, bones, and cartilage
Mineral
Dissolved by body as ions and called electrolytes
Exercise-related function
Iron- helps form haemoglobin and enhance transport of o2, increasing stamina
Sodium- regulation of fluid levels. Too much= increase acidity in the muscle cauing
pain and fatigue
Calcium- facilitates nerve transmission and aids in muscle contractions
Fibre
Found in wall of plant cells
,Exercise related function
Slows down time body takes to break down food
Slower sustained release of food
Improves stamina
Water
Volume of water lost depends on weather, duration, and intensity of exercise
Exercise related function
Carries nutrients to cells in body and remove waste products
Control temp
Maintain optimal performance
Training methods
Principles of training
Specificity- must be related to the sport such as energy systems and muscle groups
used
Progressive overload- increasing intensity over time
Frequency, intensity, time, type- increasing weight/time or how many times a week
you train to prevent muscles adapting to that situation
Reversibility- loss of fitness reduced if steady progress made through training
Recovery- sufficient recovery to allow body to adapt to PO. 3:1
Periodisation
Continuous sequence of periodic cycles in the process of improving performance
macrocycle- group of phases lasting year +
Mesocycle- phase of macrocycle lasting 4-6
weeks
Microcycle- balanced group of units lasting
a week
Unit- single period of training
Mesocycles will involve training, competing peak and transition
Tapering- limiting exercise before a big/competitive event
Why periodise
Prepare for optimal improvement in performance
Achieve climax in the season
Split training into smaller blocks for motivation
Prepare for competition
Warming up/ cooling down
, warming up should include
Gradual pulse raiser
Stretching- static/ dynamic
Skill based practices
Metal preparation
Benefits
ROM increase
Psychological preparation
Injury prevention
Increase body temperature
Capillary dilation- increase blood supply
Cooling down
Maintaining elevated breathing and HR
Gradual reduction in intensity and stretching- static
Benefits
Removal of waste products
Prevent DOMS
Circuit training
Covers range of activities and intensities, normally 8-10 exercises
Can target Muscular endurance with bodyweight, free and fixed weights and by
modifying work and rest intervals
Advantages Disadvantages
Avoids tedium DOMS
Targets many muscles Space needed
Easy to set up Need specificity
Plyometric training
Incorporates jumps, bounds, and hops for development of power
How it works
1. Eccentric or concentric muscle action takes place
2. Detected by muscle spindle and sends to CNS
3. Stretch reflex initiated to prevent overstretch
4. Resulting in more powerful concentric contraction of muscles
5. Conclusion: if CNS believes muscle is lengthening too quickly it will initiate stretch
reflex= power concentric contraction as performer jumps
Advantages Disadvantage
Mimics rate of contraction in sport= specific DOMS from eccentric forces
Develops explosive strength Injury risk
Cheap and practical Not good for max strength development
Impacts on anaerobic system
Diet and nutrition
Carbohydrates
Simple carbs- quickly digested such as fruits
Complex carbs- longer to digest such as bread and pasta
Exercise related function
Main fuel for high intensity aerobic activity
Main fuel for 20 mins of aerobic
3-4 hours before exercise complex carbs should be ate whereas 1-2 for simple
Fats
saturated= single bond
Unsaturated= at least double bond
Trans fats increase cholesterol
Exercise related function
Low intensity exercise
Secondary energy fuel for low intensity aerobic work
Carrier for fat soluble vitamins (A,D,E)
Proteins
Combination of chemicals called amino acids
Exercise related function
Growth and repair of tissue
Make enzymes, hormones, and haemoglobin
Provide some energy when glycogen/fat stores are low
Vitamin
Organic compounds needed in small quantities to sustain life
Exercise related function
VIT D- strong bones
VIT B complex- energy metabolism
VIT B12- production of red blood cells
VIT C- protect and maintain cells, bones, and cartilage
Mineral
Dissolved by body as ions and called electrolytes
Exercise-related function
Iron- helps form haemoglobin and enhance transport of o2, increasing stamina
Sodium- regulation of fluid levels. Too much= increase acidity in the muscle cauing
pain and fatigue
Calcium- facilitates nerve transmission and aids in muscle contractions
Fibre
Found in wall of plant cells
,Exercise related function
Slows down time body takes to break down food
Slower sustained release of food
Improves stamina
Water
Volume of water lost depends on weather, duration, and intensity of exercise
Exercise related function
Carries nutrients to cells in body and remove waste products
Control temp
Maintain optimal performance
Training methods
Principles of training
Specificity- must be related to the sport such as energy systems and muscle groups
used
Progressive overload- increasing intensity over time
Frequency, intensity, time, type- increasing weight/time or how many times a week
you train to prevent muscles adapting to that situation
Reversibility- loss of fitness reduced if steady progress made through training
Recovery- sufficient recovery to allow body to adapt to PO. 3:1
Periodisation
Continuous sequence of periodic cycles in the process of improving performance
macrocycle- group of phases lasting year +
Mesocycle- phase of macrocycle lasting 4-6
weeks
Microcycle- balanced group of units lasting
a week
Unit- single period of training
Mesocycles will involve training, competing peak and transition
Tapering- limiting exercise before a big/competitive event
Why periodise
Prepare for optimal improvement in performance
Achieve climax in the season
Split training into smaller blocks for motivation
Prepare for competition
Warming up/ cooling down
, warming up should include
Gradual pulse raiser
Stretching- static/ dynamic
Skill based practices
Metal preparation
Benefits
ROM increase
Psychological preparation
Injury prevention
Increase body temperature
Capillary dilation- increase blood supply
Cooling down
Maintaining elevated breathing and HR
Gradual reduction in intensity and stretching- static
Benefits
Removal of waste products
Prevent DOMS
Circuit training
Covers range of activities and intensities, normally 8-10 exercises
Can target Muscular endurance with bodyweight, free and fixed weights and by
modifying work and rest intervals
Advantages Disadvantages
Avoids tedium DOMS
Targets many muscles Space needed
Easy to set up Need specificity
Plyometric training
Incorporates jumps, bounds, and hops for development of power
How it works
1. Eccentric or concentric muscle action takes place
2. Detected by muscle spindle and sends to CNS
3. Stretch reflex initiated to prevent overstretch
4. Resulting in more powerful concentric contraction of muscles
5. Conclusion: if CNS believes muscle is lengthening too quickly it will initiate stretch
reflex= power concentric contraction as performer jumps
Advantages Disadvantage
Mimics rate of contraction in sport= specific DOMS from eccentric forces
Develops explosive strength Injury risk
Cheap and practical Not good for max strength development
Impacts on anaerobic system
