PDH Summary Notes PDF

CQ1: how are sports injuries classified and managed =================================================== - - - Direct and indirect Direct: caused by an external force applied to the body (at the site of the injury) - Indirect: caused by an intrinsic force (force within the body) -...

CQ1: how are sports injuries classified and managed =================================================== - - - Direct and indirect Direct: caused by an external force applied to the body (at the site of the injury) - Indirect: caused by an intrinsic force (force within the body) - Soft and hard tissue injuries Soft tissue: (tears sprains and contusions) 1. - - 2. - - 3. - - Soft tissue: (abrasions lacerations and blisters) 4. - - 5. - - 6. - - ***Managing soft tissue injuries** **(RICER)*** **Inflammatory response:** a self healing response that last 3 - 4 days and is characterized by pain and swelling, redness loss of function and damaged to cells ***R (Rest)**:* → stop the activity and rest the athlete avoiding load bearing activities ***I (Ice)* →** Ice the targeted area 20 mins on every 2 hrs of 24 hrs ***C (Compression)* →** compress the targeted area with a bandage in between icing ***E (Elevation)* →** elevate the site of the injury above the heart ***R (Referral*) →** seek medical attention E.G Doctors, ambulance or GP Immediate treatment of skin injuries: 1. 2. **Hard tissue injuries:** damage to bones and teeth caused by acute and direct causes → which may result in loss of mobility as the tissue heals itself 1. - - - - - - - - 2. - 3. - Hard tissue management +-----------------------------------+-----------------------------------+ | **Type of injury** | **Management** | +===================================+===================================+ | **Simple fracture** | - - - - | +-----------------------------------+-----------------------------------+ | **Complicated fracture** | - - - - | +-----------------------------------+-----------------------------------+ | **Dislocated finger** | - - - | +-----------------------------------+-----------------------------------+ | **Dislocation: subluxed | - | | fracture** | | +-----------------------------------+-----------------------------------+ **Assessment of injuries: (TOTAPS)** **T:** ***(talk)*** find out what happend **O:** ***(observe)*** signs of deformity and swelling **T: *(touch)*** pinpoint the area of pain **A:** ***(active movement)*** ask player to perform a range of movements **P: *(passive movement*)** assessor moves the joint **S:** ***(skills test)*** ask to perform a range of skills related to the sport CQ2: How does sports medicine address the demands of specific athletes ====================================================================== Medical conditions - - - **[Children and young athletes (medical conditions) ]** +-----------------------+-----------------------+-----------------------+ | **Medical condition** | **Definition** | **Implications for | | | | engagement** | +=======================+=======================+=======================+ | **Asthma** | Condition | - - - - | | | characterized by a | | | | reduction in the | | | | width of the airways | | | | resulting in less | | | | available air | | +-----------------------+-----------------------+-----------------------+ | **Diabetes** | Condition that | - - - - | | | affects the body\'s | | | | ability to | | | | effectively absorb | | | | glucose for energy | | +-----------------------+-----------------------+-----------------------+ | **Epilepsy** | Disruption to the | - - - - | | | brain function | | | | causing a brief | | | | alteration to the | | | | consciousness of the | | | | brain (seizures and | | | | fits) | | +-----------------------+-----------------------+-----------------------+ **Management of medical conditions** - - - **Asthma:** 1. 2. 3. 4. **Diabetes:** (Hypoglycemia = low) (Hyperglycemia = high) Hypoglycemia: 1. Hyperglycemia: 1. 2. **Epilepsy:** 1. 2. 3. 4. **Children and young athletes overuse injuries** +-----------------------+-----------------------+-----------------------+ | Injury | Defeintion | Implications | +=======================+=======================+=======================+ | Overuse injuries | Repeated use of the | - - - | | | body (tissue damage) | | +-----------------------+-----------------------+-----------------------+ +-----------------------+-----------------------+-----------------------+ | | Common injuries | Causes | +=======================+=======================+=======================+ | Overuse injuries | 1. 2. 3. 4. 5. | 1. 2. 3. | +-----------------------+-----------------------+-----------------------+ Management of overuse injuries: 1. 2. 3. 4. 5. 6. Thermoregulation: - Children and young athletes: +-----------------------+-----------------------+-----------------------+ | | Common problems | Implication | +=======================+=======================+=======================+ | Thermoregulation | - | - - | +-----------------------+-----------------------+-----------------------+ Management: 1. 2. 3. 4. Appropriateness of resistance training For: - - - - - Against: - - - Age (years) Considerations -------------- ----------------------------------------------------------------------------------------------------------------------------------- 7 or younger Basic exercise with little or no weight → develop the concept of training → teach technique 8-10 Gradually increase the number of exercises → practice technique in all lifts (progressive overload) 11-13 Teach all basic exercise techniques → continue progressive loading → introduce more advance (little to no resistance) 14-15 Progress to more advance youth programs in resistance exercises → sport specific examples , exercise techniques , increase volume 16 or older Entry-level adult programs after all background knowledge has been mastered Adult and aged athletes: +-----------------------------------+-----------------------------------+ | Heart condition | | +===================================+===================================+ | Examples | 1. 2. 3. 4. | +-----------------------------------+-----------------------------------+ | Sports participation | Avoid cold, hot or humid | | | conditions | | | | | | - | | | | | | | | | | | | - - - - | | | | | | | | | | | | - - | +-----------------------------------+-----------------------------------+ +-----------------------------------+-----------------------------------+ | fractures/bone density | | +===================================+===================================+ | Issue for aged people | - - - | +-----------------------------------+-----------------------------------+ | Participation options | - - - - - - | +-----------------------------------+-----------------------------------+ +-----------------------------------+-----------------------------------+ | Flexibility and joint mobility | | +===================================+===================================+ | Examples | | +-----------------------------------+-----------------------------------+ | Sports participation | - - | | | | | | | | | | | | - | +-----------------------------------+-----------------------------------+ ### **Female Athletes: Key Health Considerations** **Aspect** **Description** **Implications** ---------------------- ---------------------------------------------------------------------------------------------------------------------------------------------------- --------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- **Eating Disorders** Concerns about weight and appearance are influenced by body image, common in sports like dance and gymnastics. \- **Anorexia Nervosa:** Irrational fear of food leading to extreme, life-threatening weight loss. \ - **Bulimia Nervosa:** Distorted body image, with cycles of overeating and purging. **Iron Deficiency** Causes fatigue and loss of energy, especially in endurance athletes. \- Supplements of vitamin C and iron can help. \ - Anaemia can result from low iron levels, affecting oxygen carrying capacity. \ - Iron loss can occur through sweat and menstruation. **Bone Density** Affected by estrogen levels, which decrease during menopause. Irregular menstruation or cessation during training may cause increased bone loss. \- Long-term loss can lead to osteoporosis. \ - Adequate calcium intake and regular weight-bearing exercise are essential. **Pregnancy** Normal pregnancy allows continuation of sports and activities, with a preference for self-regulated activities over competition. \- Activity enhances muscle tone, general fitness, and weight control. \ - Many athletes report improved ability to train and perform post-pregnancy. **Menstruation** Regular discharge of blood and materials from the uterus lining, occurring about every 28 days from puberty to menopause, except during pregnancy. \- Over-training and excessive weight loss can alter normal cycles. \ - Amenorrhoea (long pauses between cycles) and delayed menarche can occur. \ - Changes are reversible. ***CQ3 What role do preventative actions play in enhancing the wellbeing of the athlete?*** =========================================================================================== **Physical preparation** ------------------------ - - - - Pre-screening: Assess the health status of a person before they become involved in training. Especially important for: Reasons for pre-screening: - - - - - - Stage 1: Pre-Screening Questionnaire - - Stage 2: Pre-Screening Questionnaire - - Stage 3: Pre-Screening Measurements - - ### ***Skill / technique and physical fitness:*** +-----------------+-----------------+-----------------+-----------------+ | **Aspect** | **Description** | **Injury | **Example** | | | | Prevention** | | +=================+=================+=================+=================+ | **Skill/Techniq | Proper form and | Reduces strain | **Example:** A | | ue** | technique in | on muscles and | powerlifter | | | performing | joints, | using correct | | | activities and | preventing | deadlift | | | exercises. | overuse | technique | | | | injuries. | avoids lower | | | | | back injuries. | +-----------------+-----------------+-----------------+-----------------+ | **Physical | Overall | Enhances muscle | **Example:** A | | Fitness** | conditioning of | support and | rugby player | | | the body, | joint | with balanced | | | including | stability, | strength and | | | strength, | reducing injury | flexibility | | | flexibility, | risk. | avoids joint | | | and endurance. | | injuries. | | | | | \ | | | | | | | | | | **Example:** A | | | | | marathon runner | | | | | with good | | | | | cardiovascular | | | | | fitness | | | | | prevents | | | | | fatigue-related | | | | | injuries. | +-----------------+-----------------+-----------------+-----------------+ ### ***Warm-Up, Stretching, and Cool-Down: Injury Prevention*** **Aspect** **Description** **Injury Prevention** **Example** ---------------- ----------------------------------------------------------------------------- ------------------------------------------------------------------------------- --------------------------------------------------------------------------------------------------------------------------- **Warm-Up** Gradual increase in intensity of activity to prepare the body for exercise. Increases blood flow to muscles, reducing risk of strains and sprains. **Example:** A powerlifter performs light cardio and dynamic stretches before a deadlift session to avoid muscle strains. **Stretching** Lengthening muscles to improve flexibility and range of motion. Reduces muscle tightness and enhances joint flexibility, preventing injuries. **Example:** A rugby player performs static stretching to increase flexibility and prevent muscle pulls. **Cool-Down** Gradual decrease in intensity post-exercise to help the body recover. Aids in removal of metabolic waste and reduces muscle soreness. **Example:** A marathon runner cools down with a slow jog and gentle stretches to prevent stiffness and muscle cramps. ***Sports policy and the sports environment*** ---------------------------------------------- Rules of sports: injury prevention Rules assists with the flow of play and promotes injury prevention through the implementation of policies and measurements to Constituting dangerous movements and promote the safety of the athlete: - - Modified rules for children: - - - - - Why do children have modified rules - accommodating the specific needs of children is essential for - - Matching of opponents, e.g. growth and development, skill level Matching opponents why is it necessary: promote the safety and fairness of the game + promote participation - - - Use of protective equipment: PE essential for protecting the players helps to promote athlete safety and well being particularly in protecting against dangerous contact - - ***Safe grounds equipment and facilities:*** **Aspect** **Description** **Injury Prevention Role** **Example** ----------------------------------------- ---------------------------------------------------------------------------------------- ---------------------------------------------------------------------------- ------------------------------------------------------------------------------------------------------------------------- **Rules of Sports** Standard regulations governing how sports are played. Ensures fair play and reduces risk of dangerous actions. **Example:** Enforcing rules against high tackles in rugby to prevent head and neck injuries. **Modified Rules for Children** Adjusted regulations to suit the physical and developmental stages of young athletes. Protects children from injuries due to size and skill disparities. **Example:** Smaller soccer fields and shorter game durations for young players to prevent overexertion and collisions. **Matching of Opponents** Pairing competitors of similar age, size, and skill level. Reduces risk of injury from mismatched abilities and physical differences. **Example:** Youth wrestling tournaments grouping athletes by weight class to ensure fair and safe matches. **Use of Protective Equipment** Gear designed to protect athletes from injuries. Provides physical barriers against impacts and accidents. **Example:** Football players wearing helmets and pads to prevent concussions and fractures. **Safe Grounds, Equipment, Facilities** Ensuring the sports environment is well-maintained and appropriate for the activities. Prevents injuries from hazardous conditions and faulty equipment. **Example:** Regularly inspecting and maintaining marathon running tracks to prevent trips and falls. ***Environmental considerations:*** ----------------------------------- - - - - ### ***Temperature regulation:*** - - **Mechanism** **Description** **Percentage Contribution to Heat Loss** **Example** ----------------- ------------------------------------------------------------------------------ ----------------------------------------------------------------------- ---------------------------------------------------------------------------------------------------- **Convection** Heat transferred by mass motion of a fluid, such as air or water. Approximately 12% during rest **Example:** A runner loses heat to the surrounding air as they move through it. **Conduction** The transfer of heat between two objects in contact with each other. Approximately 3% during rest **Example:** A swimmer loses heat to the cooler water they are swimming in. **Radiation** Transfer of internal energy in the form of electromagnetic waves (infrared). Approximately 60% during rest **Example:** A surfer loses heat to the environment as their body radiates heat into the open air. **Evaporation** Heat transfers from the body to sweat, which evaporates and takes heat away. Approximately 25% during rest (can be higher during intense exercise) **Example:** A cyclist sweats heavily, and the evaporation of sweat cools their body.  ### ***Climatic conditions:*** - - - - - - +-----------------+-----------------+-----------------+-----------------+ | **Condition** | **Description** | **Effect on | **Sporting | | | | Temperature | Examples** | | | | Regulation and | | | | | Prevention** | | +=================+=================+=================+=================+ | ***Rain*** | Can help cool | Impacts | **Example:** | | | the body in hot | traction and | Cyclists wear | | | conditions but | safety, | proper footwear | | | affects | especially in | and visibility | | | visibility and | high-speed | gear to prevent | | | safety. | sports. | accidents on | | | | | slippery tracks | | | | Prevention | during rain. | | | | includes | | | | | wearing proper | | | | | footwear and | | | | | visibility | | | | | gear. | | +-----------------+-----------------+-----------------+-----------------+ | ***Altitude*** | Higher | Reduces | **Example:** | | | altitudes | performance by | Runners in the | | | decrease | 3-3.5% every | UTMB | | | performance due | 300m above | (Ultra-Trail du | | | to reduced | 1500m. | Mont-Blanc) | | | anaerobic | | acclimatize and | | | capacity. | Prevention | train at high | | | | includes | altitudes to | | | | acclimatization | enhance | | | | and altitude | performance. | | | | training to | | | | | enhance | | | | | endurance. | | +-----------------+-----------------+-----------------+-----------------+ | Altitude | Increased EPO | **Climatic | **Example:** | | Training | production → | stressors =** | Marathon | | | More hemoglobin | Improves VO2 | runners train | | (Acclimatizatio | → Enhanced | max, increases | at high | | n) | oxygen | mitochondrial | altitudes to | | | transport and | density, delays | improve | | | utilization. | fatigue, and | endurance and | | | | improves | performance | | | | endurance. | when competing | | | | Athletes should | at lower | | | | train at | altitudes. | | | | altitude to | | | | | gain these | | | | | benefits. | | | | | | | | | | - - | | +-----------------+-----------------+-----------------+-----------------+ | ***Pollution*** | Contaminants in | Increases | **Example:** | | | the | airway | Australian Open | | | air/environment | resistance, | tennis players | | | , | reduces oxygen | face challenges | | | affecting | transport, and | from air | | | respiratory | can cause | pollution due | | | health. | severe health | to bushfires | | | | issues. | and use | | | | | protective | | | | Prevention | measures to | | | | includes | prevent | | | | avoiding | breathing | | | | polluted areas | difficulties. | | | | and wearing | | | | | protective | | | | | masks. | | +-----------------+-----------------+-----------------+-----------------+ | ***Temp*** | - | - | - | +-----------------+-----------------+-----------------+-----------------+ | Hyperthermia | Body heat gain | Leads to heat | **Example:** | | | exceeds loss | stroke, | Marathon | | | (Body Temp \> | increased blood | runners in hot | | | 37°C) in hot, | lactate, and | climates | | | humid | decreased | hydrate | | | conditions. | oxygen | frequently and | | | | transport. | take breaks in | | | | | shaded areas to | | | | Prevention | avoid heat | | | | includes | stroke. | | | | increased water | | | | | consumption and | | | | | staying in | | | | | shade or cool | | | | | areas. | | +-----------------+-----------------+-----------------+-----------------+ | Hypothermia | Body heat loss | Causes | **Example:** | | | exceeds gain | diminished | Cyclists in | | | (Body Temp \< | muscle | cold weather | | | 37°C) in cold | function, blood | wear insulated | | | climates. | flow, comfort, | clothing to | | | | and increased | prevent | | | | energy | hypothermia. | | | | expenditure. | | | | | | | | | | Prevention | | | | | includes | | | | | wearing | | | | | insulated | | | | | clothing and | | | | | staying dry. | | +-----------------+-----------------+-----------------+-----------------+ | Heat | Mechanisms like | Increases heat | **Example:** | | Conservation | shivering and | production and | Swimmers in | | Mechanisms | peripheral | reduces heat | cold water | | | vasoconstrictio | loss. | shiver to | | | n. | | generate heat | | | | Prevention | and wear | | | | includes | wetsuits to | | | | wearing warm | minimize heat | | | | clothing and | loss. | | | | maintaining | | | | | activity to | | | | | generate heat. | | +-----------------+-----------------+-----------------+-----------------+ | ***Humidity*** | Limits the | Increases the | **Example:** | | | body\'s ability | risk of | Tennis players | | | to disperse | overheating. | in humid | | | heat, | | conditions stay | | | preventing | Prevention | hydrated and | | | evaporation. | includes | wear breathable | | | | hydration, | clothing to | | | | moisture-wickin | prevent | | | | g | overheating. | | | | clothing, and | | | | | light-colored | | | | | clothing that | | | | | reflects heat. | | +-----------------+-----------------+-----------------+-----------------+ | ***Wind*** | Convection and | Causes wind | **Example:** | | | conduction can | chill, | Rugby players | | | cause wind | increasing | use | | | chill, | perceived cold. | wind-resistant | | | affecting skin | | gear in windy | | | sensation. | Prevention | conditions to | | | | includes | maintain body | | | | moisture-wickin | heat. | | | | g | | | | | clothing, | | | | | wind-resistant | | | | | gear, and | | | | | layered | | | | | clothing. | | +-----------------+-----------------+-----------------+-----------------+ ### ***Guidelines for fluid intake:*** *- (daily)* 2-3L a day as recommended before the event *- (before*) 500mL on the morning of the event \- *(before)* 250mL thirty minutes prior to the start of the event *- (during)* 1L for every hour of high intensity activity / 250mL every 10 - 15 mins *- (prior)* 1.5L for every 1 kg lost **Hydration:** adequate hydration is essential in ensuring the performance and safety of an athlete including: **Heat-Related Illnesses:** - **Decreased Performance:** - **Electrolyte Imbalance:** - **Impaired Cognitive Function:** - ### ***Acclimatization: (altitude, heat, humidity, fluid/ food intake)*** 1. - - - 2. - - - 3. - - - 4. - - - ***Taping and bandaging:*** --------------------------- ### ***Preventative taping*** Preventative taping - when the athlete tapes a joint, such as the ankle, in order to prevent injury from occurring Why do athletes use it: - - **Taping technique example (ankle): (PASEFC)** 1. 2. 3. 4. 5. 6. ### ***Taping for isolation*** Taping for isolation is necessary during rehabilitation and after the occurrence of the injury → used in aims of reducing pain during exercise and preventing further injury Aims to: - - - - - - ### ***Bandaging for immediate treatment of injury*** - - Shoulder sling example: 1. 2. 3. Core 1 - Health Priorities in Australia **CQ1: How are priority issues for Australia's health identified?** =================================================================== **Measuring Health Status** =========================== - - ***Role of epidemiology*** Epidemiology: involves studying the distribution and determinants of health-related states in specified populations. - - ***Measures of Epidemiology:*** - - - - ***Critiquing the use of epidemiology to describe health status*** What can epidemiology tell us → provides insights into the patterns, causes, and effects of health and disease conditions. It helps in identifying risk factors and target populations for public health interventions. Who uses these measures? - - - → use these measures to make informed decisions. **Do they measure everything about health status?** While epidemiology provides valuable data, it may not capture all aspects of health such as quality of life, mental health, and social determinants. Life Expectancy and Major Causes of Morbidity and Mortality: Analyze trends by comparing data on life expectancy and major health issues for the general population, and between males and females. Identifying Priority Health Issues: - Considers the; - - - - - - Social Justice Principles: Equity: Ensuring resources are allocated according to need. Diversity: Recognizing and addressing differences between population groups. Supportive Environments: Creating environments that promote health and reduce risks. Priority Population Groups: Priority population groups: Priority population groups are those who experience the highest levels / at greater risk of a particular disease , illness or injury (including): - - - - - Prevalence of Condition: prevalence is the current number of cases of a disease in a population in a given time period → can be measured as a proportion → cases / 100,000 - - **Cancer** **Mental health & substance use** **Musculoskeletal** **Cardiovascular** **Neurological** --------------------------------------------------------------- --------------- ------------------------------------- --------------------- ------------------------------------- ------------------ **% of total DALY** **17** **15** **13** **12** **8** **% of total DALY that was fatal** **91** **2** **3** **74** **49** **Change in age-standardized rates between 2003 and 2023(a)** **Decreased** **Increased** **Decreased** **Decreased** **Increased** +-------------+-------------+-------------+-------------+-------------+ | **Health | **Prevalenc | **Prevalenc | **Mortality | **Incidence | | Condition** | e | e | ** | ** | | | (Men)** | (Women)** | | | +=============+=============+=============+=============+=============+ | **Cardiovas | 6.1% | 5.5% | 25% of all | 53,000 new | | cular | | | deaths | cases per | | Disease** | | | | year | +-------------+-------------+-------------+-------------+-------------+ | **Skin | High | High | 1,400 | 16,000 new | | Cancer | incidence | incidence | deaths per | cases per | | (Melanoma)* | | | year | year | | * | | | | | +-------------+-------------+-------------+-------------+-------------+ | **Breast | N/A | Most common | 3,000 | 20,000 new | | Cancer** | | cancer | deaths per | cases per | | | | | year | year | +-------------+-------------+-------------+-------------+-------------+ | **Lung | Fourth most | Fourth most | 9,000 | 12,000 new | | Cancer** | common | common | deaths per | cases per | | | | | year | year | | | 1 in 13 men | | | | | | | | | | | | 1 in 16 | | | | | | women | | | | +-------------+-------------+-------------+-------------+-------------+ | **Diabetes* | 6.0% | 4.9% | 4,800 | 100,000 new | | * | | | deaths per | cases per | | | | | year | year | +-------------+-------------+-------------+-------------+-------------+ | **Respirato | 29.7% | 29.3% | 8,000 | 2.7 million | | ry | | | deaths per | new cases | | Disease** | | | year | of asthma | +-------------+-------------+-------------+-------------+-------------+ | **Injury** | Significant | Significant | 12,000 | 500,000 | | | cause | cause | deaths per | hospitaliza | | | | | year | tions | | | | | | per year | +-------------+-------------+-------------+-------------+-------------+ | **Mental | 20.1% | 22.7% | 3,000 | 1 in 5 | | Health | | | deaths per | Australians | | Problems** | | | year | experience | | | | | (suicide) | annually | +-------------+-------------+-------------+-------------+-------------+ Identifying how widespread a condition is within a population to determine its impact. Potential for Prevention and Early Intervention: Assessing the feasibility and effectiveness of preventing the condition or catching it early to reduce its impact. - Prevention: can be achieved through education individuals surrounding the awareness of risk factors of a particular disease - Factors to reduce individuals autonomy in implementing prevention and early intervention: - - - - - - - - - Costs to the Individual and Community: Health issues can have both direct and indirect cost to the individual and community Direct and Indirect Costs of Health Issues Consider Questions such as: - - - **CQ2: What are the priority issues for improving Australia's health?** ======================================================================= **Determinants of health:** - - - ### ***Summary Table on Health Inequities for (Aboriginal and Torres Strait Islander Peoples)*** +-----------------------------------+-----------------------------------+ | **Category** | **Details** | +===================================+===================================+ | **Nature of Health Inequities** | - - - - - - - - - | | | - - - | +-----------------------------------+-----------------------------------+ | **Extent of Health Inequities | - - - - - - - - - | | (Trends)** | - - - | +-----------------------------------+-----------------------------------+ | **Determinants** | **Socioeconomic** | | | | | | - - - - - | | | | | | **sociocultural** | | | | | | - - - - - | | | | | | **Environmental** | | | | | | - - - - - | +-----------------------------------+-----------------------------------+ | **Roles & Responsibilities** | **Individuals** (Embrace change, | | | monitor health, adhere to | | | policies): | | | | | | - - - - | | | | | | **Communities** (Advocate for | | | better health services and create | | | supportive environments) | | | | | | - - | | | | | | **Government** (Develop policies, | | | fund health promotion, and ensure | | | equitable access to healthcare) | | | | | | - - - - | +-----------------------------------+-----------------------------------+ ### ***Summary Table on Health Inequities for (People in Rural and Remote Areas)*** +-----------------------------------+-----------------------------------+ | ***Category*** | ***Details*** | +===================================+===================================+ | ***Nature of Health Inequities*** | - | | | | | | | | | | | | - - - - | +-----------------------------------+-----------------------------------+ | ***Extent of Health Inequities | - - - - - - - - - | | (Trends)*** | - - - | +-----------------------------------+-----------------------------------+ | ***Determinants*** | **Socioeconomic** | | | | | | - - - - | | | | | | **Sociocultural** | | | | | | - - - - - | | | | | | **Environmental** | | | | | | - - - - - | +-----------------------------------+-----------------------------------+ | ***Roles & Responsibilities*** | ***Individuals*** | | | | | | - - - | | | | | | ***Communities*** ***(Advocate | | | change and lobby governments to | | | promote healthy living for | | | all)***. | | | | | | - - | | | | | | ***Governments (Governments | | | provide education, medical | | | services, and numerous | | | opportunities for people living | | | in these areas.)*** | | | | | | - - | +-----------------------------------+-----------------------------------+ Preventable chronic diseases - - - **Modifiable Risk Factors (Can be Changed):** - - - - **Non-Modifiable Risk Factors (Cannot be Changed):** - - - - CVD) cardiovascular diseases Nature of the problem: cardiovascular disease affects the heart and blood vessels (i.e veins, capillaries and arteries) - - - - - - - - Extent of the problem - - - Risk factors and protective factors (modifiable / non modifiable) Modifiable: - - - - - Non-modifiable: - - - Cancer (skin,breast and lung) Groups at risk: - - - - - - - - - - - - - - Nature: Cancer is a disease characterized by the uncontrolled growth and spread of abnormal cells in the body. - Types of tumors: - - - 4 classifications of cancer: - - - - Extent of the problem - - - - - - - Risk factors (modifiable / Non-modifiable) and protective factors ### **Risk Factors and Protective Factors for Cancer** +-----------------+-----------------+-----------------+-----------------+ | **Type of | **Modifiable | **Non-Modifiabl | **Protective | | Cancer** | Risk Factors** | e | Factors** | | | | Risk Factors** | | +=================+=================+=================+=================+ | **Skin Cancer** | - - - | - - | - - - | +-----------------+-----------------+-----------------+-----------------+ | **Breast | - - - | - - - - | - - - - | | Cancer** | | | | +-----------------+-----------------+-----------------+-----------------+ | **Lung Cancer** | - - - | - - | - - - | +-----------------+-----------------+-----------------+-----------------+ By analyzing epidemiological data, considering social justice principles, and assessing the burden of diseases. What role do the principles of social justice play? They ensure that health priorities address the needs of the most disadvantaged and vulnerable populations. Why is it important to prioritize? Prioritization helps allocate resources effectively to areas where they can have the most significant impact on health outcomes. Groups Experiencing Health Inequities Research and analyze Aboriginal and Torres Strait Islander peoples and ONE other group experiencing health inequities by investigating: Nature and Extent of Health Inequities: Factors affecting performance Energy systems ============== **Where does energy come from** **ATP** → (adenosine triphosphate) is made up of 1 part adenosine and 3 parts phosphate held together by a chemical bond What is ATP: the body\'s source of energy for use and storage at the cellular level. **During movement:** the last chemical bond breaks off from ATP and releases energy from the bond → limited supply lasts a few seconds converting the molecule to ADP (adenosine Di-phosphate) **ADP:** Weak bond that cannot be used to produce energy → body re-synthesis to ATP to produce more energy  **Resynthsithsiation of ATP (3 different systems)** 1. 2. 3. **ATP/PC** ---------- **ATP/PC system:** The ATP/PC system is an anaerobic meaning it produces energy system provides immediate energy without oxygen through breaking down the chemical fuel Creatine Phosphate. Energy is produced at an explosive rate due to the simple anaerobic chemical reactions that take place. +-----------------------------------+-----------------------------------+ | **ATP/PC** | | +===================================+===================================+ | **Fuel source** | Creatine phosphate → stored in | | | the muscles | +-----------------------------------+-----------------------------------+ | **Duration** | 10-12 seconds (high-intensity | | | movement) | | | | | | Due to: high intensity movement | | | (high ATP production) + limited | | | fuel sorce | +-----------------------------------+-----------------------------------+ | **Fatigue** | Depletion of CP supply | +-----------------------------------+-----------------------------------+ | **By-product** | Heat | +-----------------------------------+-----------------------------------+ | **Recovery** | 30 s (50%) - 2 mins (100%) | | | | | | - | +-----------------------------------+-----------------------------------+ | **Pathway** | Anaerobic | +-----------------------------------+-----------------------------------+ **Rate of production / efficacy** Extremely rapid rate of production however not efficient due to limited PC stores **Example:** - - **Lactic acid system** ---------------------- **Lactic acid system:** the lactic acid system is an anaerobic energy system in which the high-energy compound adenosintriphosphat (ATP) is manufactured from the breakdown of glucose to pyruvic acid in the muscle cells. +-----------------------------------+-----------------------------------+ | **Lactic acid** | | +===================================+===================================+ | **Fuel source** | Glycogen (carbohydrates): carbs → | | | converted into glucose | | | | | | → transported to muscles via | | | blood → to be stored as a | | | glycogen → glycogen breaks down | | | the energy released re-synthesis | | | ATP | | | | | | → glycogen stored in muscles = | | | quick and efficient | +-----------------------------------+-----------------------------------+ | **Duration** | 10 seconds - 3 mins | +-----------------------------------+-----------------------------------+ | **Fatigue** | Body inability to remove lactic | | | acid → stopping muscular | | | contractions | +-----------------------------------+-----------------------------------+ | **By-product** | Lactic acid → glycogen breaks | | | down chemically | +-----------------------------------+-----------------------------------+ | **Recovery** | 30 min - 2 hrs | +-----------------------------------+-----------------------------------+ | **Pathway** | Anaerobic (no oxygen) | +-----------------------------------+-----------------------------------+ Increased efficiency over ATP/PC → 2 ATP molecules per glucose → slower rate of production (still fast **Example:** - - **Aerobic system** ------------------ +-----------------------------------+-----------------------------------+ | **Aerobic** | | +===================================+===================================+ | **Fuel source** | Carbs (glucose) + fats (lipids) + | | | O2 (required for the reaction to | | | occur) | | | | | | Protein (only when glycogen and | | | lipid stores are depleted): carbs | | | → fats → protein | | | | | |  | +-----------------------------------+-----------------------------------+ | **Duration** | Indefinite moderate intensity → | | | as long as there is fuel | | | available | +-----------------------------------+-----------------------------------+ | **Fatigue** | Depletion of glycogen stores, | | | lactic acid build-up, dehydration | | | + physiological tiredness | +-----------------------------------+-----------------------------------+ | **By-product** | CO2 + water (sweat) | +-----------------------------------+-----------------------------------+ | **Recovery** | 2-3 days | +-----------------------------------+-----------------------------------+ | **Pathway** | Aerobic (oxygen) | +-----------------------------------+-----------------------------------+ **Increased** efficiency 38 ATP molecules per glucose **decreased** production rate → complex enzymatic pathways + oxygen **Example** - - Training methods ================ **Aerobic training** -------------------- **Aerobic training:** work on enhancing the aerobic energy system - - - **Different types of Aerobic training methods** - - - - 1. - - 2. - -  - 3. - Aerobic interval → (long/intermediate interval training): Athlete works at a high intensity between 60-80% of their maximum heart rate → then switch to a period of rest - -  Ex: A runner might run at 80% of their max heart rate for 12 mins → then run at 40% if their max heart rate for 4 min → (continuing these intervals) - - 4. - Ex: 700m rowing machine → 3 minute treadmill → 200m sprint → short period rest repeat) **Summary:** **Strength training** --------------------- **How it works:** Resistance against muscle being used → micro tears in muscle fibres → muscle repair tissue + form more muscle tissue to prevent musclular tear from the same excercise -  **Types of muscle contractions** - - -  **Isotonic:** muscle lengthens or shortens against resistance **EG:** bicep curls, bench press, squats **Isometric:** constant resistance with no movement **EG:** plank/wall sits **Isokinetic:** an excretion of force at all angles of a joint movement → at a constant speed **EG:** the constant leg movement while riding a bike → The intensity may vary but the revolution per minute stay the same Methods of strength training - - - - Pro: Can be tailored specifically to suit certain sports and their movements → mus - Cons: - - 1. - - - EG: Lat pulldowns to develop strength in the Latissimus dorsi muscles wich are crucial for swimming strokes including freestyle. 2. - - - - Elastics (resistance bands): large bands (attached to something or used by themselves to provide resistance Pro: - - - - Hydraulics: specifically target isokentic contractions - - EG: breaststroke → the faster you go / more force exerted throughout each movement the more force is being pushed back by the water  Useful for athlete requiring fast movements EG: (martial arts) → once the resistance is taken away, that speed that you were using to create the force in the hydraulic is amplified Summary: Anaerobic training ------------------ Anaerobic training: enhancing the anaerobic energy systems How it works: ATP/PC: uses amino acids in our muscles (1o seconds) ↓ Lactic acid: when the ATP/PC system is depleted → using glycogen in our muscles (3 minutes) Enhanced anaerobic system allow athletes: - - - - - - -  Anaerobic interval training → short/high intensity interval training (HIIT) - - ATP/PC system - - - Lactic acid system - - - Ex (anaerobic training): sprint interval training Flexibility training: Flexibility = the ROM we have around our joints - - - - Types of stretching 1. 2. -  3. Begines with a static stretch → contract the muscle (untill no longer felt) → then stretch even further - - EG: lying on the floor with one leg flat on the ground and the other straight in the air → parter pushes the raised leg down towards your torso and hold it their → push hard with that leg until no longer feeling the stretch → parter moves leg further down 4. - Summary:  Principles of training ====================== **Principles of training:** The principles of training help to guide the athlete in optimizing training outcomes through appropriate selection of the correct training type and method. Principles of training ensures - - - → = increased training efficiency Progressive overload -------------------- Progressive overload: gradually increasing the exercise load to ensure consistent improvements Altered workload: (aerobic training/resistance training) Aerobic training: - - Resistance training - -  Specificity ----------- Specificity: training specifically to the energy systems and skills retired to their sports EG: aerobic athlete such as a long distance cycler - - EG: resistance training such as a powerlifter - - EG: Anaerobic training such as a sprinter - -  Reversibility ------------- Reversibility: the loss of adaptations an athlete has gained during training due to a prolonged break period → (Use it or lose it) - - - → adaptations tend to be lost at a similar rate at which they were gained EG: an athlete who quickly put on 3 kgs of muscle would take only 3 weeks to lose it Aerobic training: - - Anaerobic training: - -  Variety ------- Variety: alternating between training methods - - EG: A bodybuilder doing a range of different movements to target all muscle groups and heads / parts of the muscle → (training the short, long and medial head of the tricep) Training thresholds ------------------- Training thresholds: the zones at which the athletes need to train for physiological adaptations to occur in the necessary energy system - MHR (Max Heart Rate) = 220 - age Aerobic threshold = 60-80% → (below = no improvement) Anaerobic threshold = 80-90% (below = aerobic zone) Above 90% = blood lactate accumulation → ask sir if this means training 1RPM does not lead to physiological adaptations - - - → Training at the higher end of each (aerobic/anaerobic) threshold is where most adaptations occur  Training thresholds (resistance training) **Strength Training Threshold (Maximal Strength):** - - - - **Hypertrophy Training Threshold (Muscle Growth):** - - - - **Endurance Training Threshold (Muscular Endurance):** - - - - Warmup/cooldown --------------- General Warm-up : (where athletes prepare their) - - - Athletes can move faster and more powerfully as a result Specific warmup: athletes perform movements that are similar to those that they have to do in the secession EG: football player doing lungers great vines and high knees to prepare the muscle in gameplay in addition to mimicking on game skill  Cool down: lowers everything from the general warmup - - - Cool down: Prevention of DOMS (delayed onset muscle soreness) → by the removal of lactic acid from the muscles Summary: -------- Physiological adaptations ========================= **Chronic adaptations:** changes in the body after training for a minimum of 6-8 weeks During training plan - - Relaxation schedule: the period when athletes arnet training or cant train - The speed and size of adaptations depend on: - - - - Types of training: (aerobic/anaerobic / resistance) Aerobic: enhancers the performance of the aerobic system → Boosts O2 intake efficacy to the muscles → use for energy production - - - Anaerobic: produces adaptions in both the muscular and cardiovascular system - - - Resistance training: - - Physiological adaptations to training (cardiovascular) 1. - -  Heart rate: trained athlete = decrease in resting heart rate - - - Recovery rates: - Cardiac output: (same with resting HR cardiac output remains the same when rested) → result of increased stroke volume + decreased HR = little / no change - Summary:  Blood volume: increase in blood volume (the number of red blood cells) - -  Hemoglobin: - - - Summary: Physiological Adaptations to Training (Respiratory) Lung capacity: Through exercise the muscles that help us breathe grow and strengthen → this enlarges the chest cavity (diaphragm and external intercostal muscles) → lungs are able to expand further and gather more air → increasing (lung capacity) Lung capacity: the total amount of air that our lungs can hold (slight increase) Vital capacity: the volume of exhaled air after maximal inspiration (increases) Tidal volume: Amount of air that moves in or out of the lungs with each respiratory cycle. (increases) Residual volume: lungs are never fully empty after exhalation → leftover air = residual volume As a result of training → lung capacity, vital capacity and tidal volume increase -  Oxygen uptake (VO2 max): the maximum amount of oxygen (L) our body can gather and utilise through muscles or other cells - Reason for increased (VO2 max) - - - Effect: -  Summary:  Physiological adaptation to training (musculoskeletal) - - 1. - How do muscles enlarge: → when muscle protein synthesis exceeds muscle protein breakdown = positive net protein balance When muscles are put under stress the fibres tear and break down (micro-tears). ↓ The body then repairs these fibres by fusing them - ↓ The cycle of damage and repair increases the mass and size of the muscles to adapt to the stress Optimising muscular hypertrophy - - 2. Fast: powerful explosive activities EG: sprinting, boxing Slow: slower, endurance activities EG: marathon running, long-distance cycling How to enhance the fibers (Fast): anaerobic training Specific adaptations: - - - Exam Application ================ Energy systems: --------------- Compare two differnt energy systems by comparing their **duration**, **source of fuel** and **causes of fatigue: (5 marks)** - - **Energy systems:** - - The ATP/PC and Lactic acid system are both anerobic proccess, supporting the production of ATP without the presence of oxygenThe ATP/PC system provides energy through the chemical breakdown of phosphate creatine, The body then uses the stored phosphate creatine stores to resysthasise ADP back to ATP continuing its function. The ATP/PC system is used for maximal intensity movement typically around 85-95% MHR, this is due to the bodys rapid production and fast re-synthasaiton of ATP, however due to high production of ATP required and the limited supply phosphate creatine this energy system can only be maintained for 8-12 seocunds, beofore PC stores are depleted in the muscles. A Powerlifter attempting a 1RM on bench requires the ATP/PC in order to for rapid energy production in a short period of time, thus allowing for maximal energy/force output with a duration of 5-10 seoconds. The lactic acid system simular to ATP/PC system also producers energy anaerobically, however the lactcic acid sytem uses Anerobic Glycolysis, the breakdown of glucose to pyruvic acid in the muscle cells. The Lactic acid syetem is more effcent in prodcuing ATP as it can harness glycogen as substrates, which are more readily available than the limited (PC)stores. Glycogen is then broken down into glucose molecules Producing ATP, However Without oxygen, anaerobic glycolysis produces lactic acid in the muscles, conseqently sustaining it for 10 s - 3 minutes due to the athletes inability to remove excess lactic acid restreicitng muscular contractions. For example a professional 400 meter sprinter would use the lactic acid system as a race would range from a a time of sub 50 seconds at a high intensity. →maybe incorporate how this system can be used together Compare two energy systems: (5 marks) The ATP/PC and lactic acid systems are both anaerobic processes, sustaining the production of ATP without the presence of oxygen. **(Intro)** The ATP/PC system produces ATP through the chemical breakdown of phosphate (PC) in the muscles. **(ATP production)** Due to the rapid re-synthesis of ATP, this system is supportive of extremely high-intensity, short-duration explosive movements of maximal exertion, **(intensity)** for example, a powerlifter would optimize this system during a 1RM bench press, as it allows for maximal energy outputs thus optimizing higher force excretion. **(example)** However, due to the limited PC stores and rapid production of ATP, this system can only be sustained for 8-12 (s) before PC stores are depleted, **(cause of fatigue → duration)** with complete restoration of 100% taking only 2 minutes. **(recovery)** The lactic acid system produces ATP via anaerobic glycolysis, thus making it more efficient than the ATP/PC system through its ability to harness glycogen from carbohydrates as substrates to be broken down into glucose molecules Producing ATP. **(production of ATP)** However, without oxygen, lactic acid is produced as a by-product, fermenting in the muscles, thus sustaining movement between 12 (s) - 3 minutes, due to the athlete\'s inability to remove excess lactic acid restricting muscular contractions. **(cause of fatigue/by-product → duration)** This system has a longer recovery taking between 30 and 60 min (100 %), **(recovery)** whilst additionally having a slightly slower re-synthesis rate of ATP making it dominant for high-submaximal intensities (80-90%) of maximal excretion over 12 seconds. **(intensity)** For example, a 400 m sprinter would utilise this system to sustain high-intensity exertion in a sub-50-second race. **(example)** Explain the contribution of each of the energy systems for the athlete in your chosen sport or event (4 marks) Sport: Rugby Energy systems: - - - In rugby, the ATP/PC system fuels short bursts of high-intensity actions like tackling and sprints, rapidly producing ATP through phosphocreatine breakdown. → **ATP/PC system + how it is used in rugby** However, these stores deplete quickly, becoming unstable after about 12 seconds. After this point, the lactic acid system takes over, generating ATP through anaerobic glycolysis converting carbohydrates into glucose for energy. **→ lactic acid system (process)** This system supports sustained maximal to submaximal movements (80-90%) excretion like mauling and scrummaging forever 10 s, however without oxygen lactic acid is produced in the muscles restricting contraction thereby sustaining movement between 10 s -→ **lactic acid system rugby + duration (why)** Conversely, the aerobic system produces ATP in the presence of oxygen through aerobic glycolysis, converting carbohydrates and fats into ATP. This system reigns supreme in rugby as a sustained energy source for low-intensity movements allowing athletes to keep up with play throughout an 80-minute game, As it provides endurance as long as fuel is available. However, due to its slower ATP production rate it can only be sustained at low intensities. **→ process + Duration (why)** 'Training methods: ------------------ **Describe two types of training methods that are best suited to the performance requirements of an athlete in a particular sport: (4 marks)** Training methods: - - Sport: Rugby Strength training is vital for sports where athletes require maximal strength and power output. For example professional rugby players require high levels of strength for tackling, scrummaging, and physical contact, essential for effective performance and durability on the field. **→ what types of sports are best suited for strength training (EX: rugby)** Strength training allows for muscular hypertrophy through the repair of tissue in the micro tears of the muscle fibres. **→ what does strength training allow** and bench press into their treiaing regime **→ example + why** to enhance tackling power, ball running and scrummaging. In addition free weight training optimizes mobility and stability development wich is required for balance in scrums and increased movement efficiency **→ impact to performance requirements** Flexibility training can be applied in conjunction to strength training to optimize performance outcomes further. **→ using Flexibility and strength training** PNF stretching is a method of flexibility training which disables the stretching reflex that prevents further flexibility in order to gradually increase the ROM of an athlete. → **Example** This is vital as it enhances mobility and mind muscle connection resulting in optimized efficiency in movements requiring complex and agile body positioning such as rucks and ball running. In addition PNF stretching further promotes injury prevention, by adequately preparing the muscles to undergo further ROM in situations where athlete's joints may be forcefully taken beyond the active ROM in movements such as a tackle. **→ impact** Strength training is beneficial for sports that require maximal strength and power output, such as rugby. A Rugby union prop can incorporate free weight training, by incorporating a high volume of free weighted, compound pressing movements including dumbbell shoulder press to stimulate muscular hypertrophy of the upper body, whilst additionally promoting the development of stabilizing muscles, thus resulting increased strength and balance outcomes required for skill related components including tackling, scrummaging, and ball running. Flexibility training, when combined with strength training, further optimizes performance outcomes. PNF is a method of flexibility training stretching which disables the stretching reflex, allowing athletes to increase their flexibility beyond active (ROM). This is crucial as it enhances the athletes mobility and mind-muscle connection, required for agile body positioning like rucks and ball running. Additionally, by preparing muscles beyond their active ROM, rugby players can promote injury prevention as they are less susceptible in situations where joints may be forcefully extended, such as during a tackle. **How can flexibility improve athletic performance: (3 marks)** - - - - Flexibility relates to the range of motion around the joints in the body and can be enhanced through a range of stretching techniques including static, ballistic PNF and dynamic stretching consequently , athletic performance can be directly affected depending on an athletes flexibility. An athlete with greater range of motion around their joints will be less prone to injury as the muscles are less likley to be over extended in addition athlets will also have an increase in mobility as a result their muskosktal system will be more efficient and fluid through each motion allowing individuals to greater optmise body control and agility. This is can have a direct impact on athletic performance in sports including gymnastics as it will allow the athlete to maintain proper form, alignment, and posture, leading to cleaner movements and reduced chances of errors or falls when performing precise intricate maneuvers. where body control and balance in required when performing precise and intricate maneuvers. A where a wide range of motion is required for movements including the splits and backbends, in addition flexibility increases body control and balance aiding athlets w **Describe how different strength training methods affect an athlete\'s performance (6 marks)** - - - Strength training methods are crucial in tailoring athletes\' training respective to their sport to optimize performance. **Weight training** involves overcoming resistance using fixed or free weights against gravity. A rugby player can apply high volume or free weighted pressing movements to stimulate muscular hypertrophy and strength in their upper body while also developing stabilizing muscles thus leading to improved maximal strength, mobility, and balance during gameplay activities like tackling, scrummaging, and ball running. **Resistance band** training can be applied to prepare the muscles taking it through their full ROM, prior to strength training, thus promoting injury prevention. For example a powerlifter may incorporate resistance banded squats prior to heavy squatting to decrease the risk of overextending or tearing their hamstrings. Resistance bands can also be used for rehabilitation as this method offers light, safe resistance providing tension throughout its full ROM, furthermore optimizing performance by limiting the effects of reversibility and promotion of injury prevention. **Hydraulics** refers to resistance provided through the use of air compression or water which allow for isokinetic muscle contractions, mimicking sport-specific movement pathways. Athletes can optimize hydraulics to target fast-twitch muscle fibers and power output, as the resistance is related to the force exerted. For instance, 1oom sprinters can apply hydraulic leg presses to simulate sprinting motions, thus improving performance by enhancing explosive leg strength, speed, and force production during a race. at a range of intensity based on how far the band is stretched. Proving crucial Principles of training: **How can three principles of training be applied to improve strength: (6 marks)** Principles of training: - - - → should i talk about how XXX can be incorporated to improve strength in a poerlifter or differnt examples for each **Progressive overload** involves systematically and gradually increasing training intensity over time **→ training principle**. This can be achieved to improve an athlete\'s strength by progressively adding weight or increasing repetitions, to load the body under stress, thus stimulating muscle growth ***(hypertrophy)***. **→ application** For example, a powerlifter aiming to improve their bench press 1 rep max from 135 to 140 kg can increase repetitions with the starting weight of 135 kg until reaching a target threshold of 4 reps, before increasing the weight and reducing reps back to 1 **→ example** furthermore promoting strength progression, by stimulating hypertrophy through continuous loading upon the musculoskeletal system. **→ impact** **Specificity** emphasizes tailoring training to mimic the athlete\'s sport**→ training principle** For example, a rugby union front rower should focus on incorporating a high volume of free-weighted pressing movements within (1-6 reps) to develop upper body strength thus optimizing functional strength outcomes in specific muscle groups and movement patterns required during gameplay, such as tackling, scrummaging, palming, or ball running. **→ impact** **Training thresholds** can be applied with specificity to ensure athletes are training within optimal intensity zones for specific physiological adaptations relevant to their sport. **→ training principle**\ For strength gains, a powerlifter would benefit from training within the 1-6 repetition maximum (RM) range at 90-100% of an athlete\'s 1RM **→ example** stimulating muscle hypertrophy thus allowing for maximal force exertion, in bench, squat, and deadlift, to achieve higher total strength outcomes necessary for athletic performance. **→ Impact** **Training thresholds - (resistance training): →** (% of 1RM) - - - **Specificity - (resistance training):** → tailoring the resistance training program to meet specific performance goals or sport-related demands - **(a) Outline ONE anaerobic training principle that is appropriate for an athlete who is competing in a high-intensity, short-duration event. Provide an example to support your answer. 3 marks** Sport: powerlifting Training method: progressive overload Progressive overload refers to gradually and systematically increasing training intensity such as increasing training duration, weight, and reps formed to **→ what is it** promote physiological adaptations including muscular hypertrophy. **→ what does it allow** For example, if the athlete is trying to increase their bench press 1 rep max from 135 to 140 kg they can implement progressive overload by gradually increasing repetitions with the starting weight of 135 kg until reaching a target threshold, such as 4 reps, before increasing the weight and reducing reps back to 1. **→ example** By applying increased stress during training, athletes can stimulate muscular hypertrophy. This stress causes microtears in muscle fibers, which, over time, repair and strengthen, enabling them to meet the demands thus ensuring optimal performance outcomes. **→ impact** **(a) Outline ONE anaerobic training method that is appropriate for an athlete who is competing in a high-intensity, short-duration event. Provide an example to support your answer. 3 marks** Anaerobic training involves high-intensity movements of low duration within the anaerobic training zone (80-95%) MHR, specifically to optimize the performance/efficiency of the ATP/PC system and sprints at 90% MHR at a work-to-rest ratio of 1;10 ensuring consistent splits. This allows the athlete to specifically optimize the efficiency of the ATP/PC system, furthermore, increasing force excretion of the athlete whilst prolonging fatigue resulting in increased speed. **Describe the effects of regular anaerobic training on the performance of an athlete (4 marks)** Anaerobic training involves high-intensity movements of low duration within the anaerobic training zone (80-95%) MHR, specifically to optimize the performance/efficiency of the ATP/PC system and the lactic acid system., whilst stimulating adaptations including muscular hypertrophy and effects on fast twitch muscle fibers. A powerlifter can apply high intensity strength training within a (1-6) RM, to load the musculoskeletal system under stress, thus stimulating hypertrophy resulting in increased strength outcomes when performing a 1RM. Additionally A 100m sprinter can incorporate spirit interval training (SIT), consisting of 6x 60 m sprints at 90% MHR to stimulate adaptations in the fast twitch muscle fibers, prompting an increase in, anaerobic enzymes, pc stores and increased removal of lactic acid by-product, furthermore optimize the efficiency of the ATP/PC system, thereby leading to an increase in force excretion/intensity whilst prolonging fatigue resulting in increased speeds. **Describe how the principles of reversibility and specificity apply to a flexibility training program** **(4 marks)** Reversibility: consistently training → prevent shortening of the muscles Specificity: specifically targeting desired muscle groups required for that athlete\'s sport + specific flexibility training methods to ensure optimal outcomes Reversibility, or detraining, refers to the loss of training adaptations over time, typically proportional to the rate at which they were gained. Reversibility prevents setbacks in training progress whilst preventing injury, for instance A rugby player is less likely to overextend a muscle during a tackle if he has adequately prepared ROM in his muscles. Athletes can use stretching techniques like dynamic or PNF stretching during the off-season or light static stretching during injury recovery focusing on ROM and strength development in injured muscles to ensure better preparation when returning to play. Specificity refers to athletes tailoring their training to target specific energy systems or muscle groups respective to their sports. For instance, a sprinter can apply dynamic stretching like leg swings to mimic joint movement at the hips, enhancing mobility and movement efficiency during the race, whilst reducing the risk of overextension of the hamstrings during high impact movements such as exploding from the blocks at the start of the race. Physiological adaptations: -------------------------- **An athlete is engaging in a 12-week aerobic training programme** **Analyze** how **progressive overload** and **training thresholds** can result in **physiological adaptations** of the athlete: Structure: Intro: What are physiological adaptations and how do training principles result in these adaptations - - - - - 1. 2. - - - Physiological adaptations relate to the body\'s response to training stimuli to optimize its efficiency to keep up with training demands. Progressive overload and training thresholds ensure the optimisation of the athlete\'s aerobic training requirements including increased stroke volume, cardiac output, oxygen uptake, and effects slow twitch muscle fibers henceforth ensuring the optimisation of the athlete\'s aerobic performance outcomes. → **Intro** Progressive overload involves systematically and gradually increasing training intensity and can be applied by increasing the duration, frequency and intensity of an athlete\'s training, to stimulate these physiological adaptations. → **what is progressive overload** For example, a marathon runner engaging in a 12-week aerobic training program can incorporate continuous training, running for 50 minutes, 5 times per week at 75% of their MHR, then increase the duration to 60 mins for 6 times per week at 80% MHR after 1 month for 3 months (12 weeks) thereby promoting increased aerobic demand. → **Example** The marathon runner can apply the principle of Training thresholds cohesively with progressive overload to ensure the optimization of their training in correspondence with performance outcomes by training within the aerobic training zone (65-80% MHR). → **Application of training thresholds** for instance by using a heart rate monitor, they can ensure they are consistently training within the aerobic training zone at 65-80%. Whilst visualizing their intensity progression from 75-80% MHR → **Example** Furthermore applying training thresholds cohesively with progressive overload increases the demand placed on the cardiovascular and respiratory systems, which then stimulates adaptation, promoting cardiac hypertrophy (increase in size and strength of the heart). This increases The size and strength of the left ventricle allowing it to pump more blood through in each beat, thus increasing stroke volume and cardiac output. Furthermore, myoglobin and aerobic enzymes in slow-twitch muscle fibers increase, alongside hemoglobin levels in the blood. This enhances oxygen efficiency and delivery throughout the body, leading to increased oxygen uptake (VO2 max) and a decreased resting heart rate.Consequently, the cardiovascular system\'s capacity to supply oxygen-rich blood to working muscles is increased, thus resulting in better overall aerobic performance in athletes such as long-distance runners as they can maintain higher intensity and prologone fatigue for longer durations. → **impact on performance (sport example)** Outline the effects of stroke volume and cardiac output on aerobic performance ( 3 marks) Stroke volume refers to the volume of blood transported from the left ventricle to the working muscles in the body through each contraction, whilst cardiac output relates to the total amount pumped out each minute. In response to aerobic training, increased demand is placed on the cardiovascular system, promoting cardiac hypertrophy (increase in size and strength of the heart). As a result stroke volume and cardiac output increases, optimizing the supply of oxygen rich blood to working muscles, thus resulting in better overall aerobic performance in athletes such as long-distance runners as they can maintain higher intensity and prologone fatigue for longer durations. Exam practice questions ======================= What are the **physiological adaptations** for an ***[untrained]*** athlete undergoing a **6 week aerobic** training program (8 marks) Structure: 1. 2. 3. 4. 5. - - 6. Physiological adaptations relate to the body\'s response to training stimuli to optimize its efficiency to keep up with training demands. An untrained athlete can apply training principles including progressive overload and training thresholds to stimulate adaptations over the 6 week program including increased stroke volume, cardiac output, oxygen uptake, and effects on slow twitch muscle fibers, henceforth ensuring the optimisation of the athlete\'s aerobic performance outcomes. Progressive overload involves systematically and gradually increasing training intensity and can be applied by increasing the duration, frequency and intensity of an athletes training over the course of the 6 weeks. For instance the untrained athlete can incorporate continuous training, running for 30 minutes, 3 times per week at 70% of their MHR, then increase the duration to 40 mins for 4 times per week at 75% MHR after 3 weeks repeating this process twice (6 weeks), thereby promoting increased aerobic demand. Furthermore Training thresholds can be applied cohesively with progressive overload to ensure the optimization of their training in correspondence with performance outcomes by training within the aerobic training zone (65-80% MHR). For instance, by using a heart rate monitor, they can ensure they are consistently training within the aerobic training zone at 65-80%. Whilst visualizing their intensity progression from 70-75% MHR. As a result the untrained athlete is able to optimize their training by progressively increasing the demand placed on the cardiovascular and respiratory systems, which then stimulates adaptation, promoting cardiac hypertrophy (increase in size and strength of the heart). This increases The size and strength of the left ventricle allowing it to pump more blood through in each beat, thus increasing stroke volume and cardiac output. Furthermore, myoglobin and aerobic enzymes in slow-twitch muscle fibers increase, alongside hemoglobin levels in the blood. This enhances oxygen efficiency and delivery throughout the body, leading to increased oxygen uptake (VO2 max) and a decreased resting heart rate. As a result, the cardiovascular system\'s capacity to supply oxygen-rich blood to working muscles is amplified, translating to improved aerobic performance, as the athlete is able sustain higher intensity and prolong fatigue for longer durations after 6 weeks of aerobic training. How can **progressive overload** and **variety** help and athlete with **aerobic** and **resistance training** (6 marks) Structure: Paragraph 1: Progressive overload + variety for resistance → powerlifter Progressive overload + variety for aerobic → marathon runner Progressive overload and variety are principles of training that can be applied to tailor the requirements of both aerobic and resistance athletes to ensure optimized performance Progressive overload involves systematically and gradually increasing training intensity over time This can be achieved by progressively adding weight or increasing repetitions, to load the body under stress, thus stimulating muscle growth For example, a powerlifter aiming to improve their bench press 1 rep max from 135 to 140 kg can increase repetitions with the starting weight of 135 kg until reaching a target threshold of 4 reps, before increasing the weight and reducing reps back to 1. Furthermore, stimulating hypertrophy resulted in gradual increase of their bench 1RM. In addition,Powerlifters can apply variety into their training to target different motor skills and maintain biomechanics, optimizing strength outcomes in squat, deadlift, and bench press. For example a powerlifter can incorporate "good morning" squats, to improve their ability to maintain appropriate timing of the hip and knee extension thus resulting in a more efficient bar path, and consequently a stronger squat. Progressive overload can be applied further to optimize aerobic performance. A marathon runner can incorporate continuous training running for 50-minutes, 5 times per week at 75% MHR, then progressing to 60 minutes, 6 times per week at 80% MHR every 2 weeks, as a result increasing demand upon the cardiovascular system, boosting aerobic capacity. In addition Variety can be applied to prevent boredom and boost motivation. Aerobic circuit training, consisting of a 1km bike, treadmill, and rower at 70% MHR with 5-minute recovery, can motivate the athlete to train harder thus promoting adaptations including increased oxygen uptake and cardiac output, enabling them to train at higher intensities for longer durations. How can **progressive overload** and **specificity** help and athlete with ***aerobic*** and ***resistance training*** *(6 marks)* Progressive overload and specificity are principles of training that can be applied to tailor the requirements of both aerobic and resistance athletes to ensure optimized performance Specificity tailors training to emphasize specific muscle groups, energy systems, and movement patterns to mimic an athlete\'s sport. Powerlifters can apply specificity by focusing on heavy strength training within the 1-6 RM range at 90-100% of their 1RM, whilst targeting required movements patterns including bench press, squat, and deadlift. This stimulates muscular hypertrophy and neural adaptations, thus optimizing strength outputs, resulting in an increased 1RM. To ensure continual strength development Progressive overload can be applied by systematically and progressively increasing training intensity through adding weight or increasing reps. For instance, a powerlifter aiming to improve their bench press 1RM from 135 to 140 kg can increase reps with 135 kg until reaching a threshold of 4 reps after 1 month before increasing weight to 140 and reducing reps back to 1, thereby allowing for gradual strength gains and 1RM improvement. Specificity can be applied further to optimize aerobic performance. A marathon runner can incorporate continuous training consisting of long work periods within the aerobic training zone (65-80%) MHR to ensure they are targeting adaptations within the aerobic training zone including, increased stroke volume, oxygen uptake and cardiac output thereby optimizing aerobic performance outcomes. Furthermore the marathon runner can incorporate progressive overload by gradually increasing the duration, intensity and frequency of their specialized training. For instance by running for 50-minutes, 5 times per week at 75% MHR, then progressing to 60 minutes, 6 times per week at 80% MHR every 2 weeks, as a result increasing demand upon the cardiovascular system, boosting aerobic capacity. **Compare** **anaerobic** and **aerobic** interval training *(5 marks)* Anaerobic and aerobic Interval training both relate to alternating between periods of movement and rest or low-intensity that allow athletes to train at higher intensities for longer duration respectively. Anaerobic interval training, such as HIIT, involves short bursts of high-intensity exercise within the anaerobic zone (80-95% MHR), followed by long rest periods (1:6 - 1:12 ratio). This method optimizes the ATP/PC and lactic acid systems. For example, a 100m sprinter can do 6x 60m sprints at 90% MHR with 1-minute rest intervals. Stimulating adaptations in fast-twitch fibers, boosting anaerobic enzymes, PC stores, and lactic acid removal, furthermore allowing to sustain high-force exertion over longer durations. Conversely, Aerobic interval training involves longer periods of exercise at submaximal intensities within the aerobic training zone (65-80% MHR) followed by shorter rests compared to HIIT (3:1 ratio). This method optimizes the aerobic system, adaptations including stroke volume, cardiac output, and resting HR. For instance, a marathon runner can alternate between periods of 1 Km runs at 75% MHR with 30-second low-intensity walks for 10 intervals, to place demand on the cardiovascular system, thus stimulating adaptations allowing the athlete to maintain higher intensities for longer durations How can a warm up and cool down help aerobic and resistance training (4 marks) A powerlifter can apply a warm up to prepare for a bench 1RM attempt by incorporating 5-10 minutes of light cardio, such as jogging, then progressing into more specific movements such as light sets at 50% 1RM, then gradually increasing force exertion with low reps at 80-85% 1RM. They can also use static holds to prime the CNS and enhance blood flow, increasing joint mobility and reducing injury risk. Light static stretches can be applied during a cool down, such as sit and reach, after squatting to help lengthen muscles and remove lactate, decreasing DOMS and enhancing recovery. A warm up should be applied prior to aerobic exercise, through incorporating general movements such as 5-10 minutes of light cardio to gradually increase the heart rate to the aerobic threshold 70% MHR, resulting in increased cardiac output, and the blood flow to the muscles. Then progressing into more specific movements such as running with a ball at their feet for soccer. Additionally the athlete should engage in light cardio and stretching after the game slowly adjust its systems and bring the body back down to rest. How can nutrition and recovery strategies affect performance: ============================================================= Recovery strategies ------------------- Describe the different recovery strategies athletes use to improve performance Recovery strategies aim to optimise an athlete\'s performance through facilitating adequate conditioning in prepaertion for gameplay. Recovery strategies can be differntaited into neural and physiological stragitagies and should be incorporated into an athlete training regime cohesively to harness performance outcomes Neural strategies including hydrotherapy and massage therapy focus on the nervous system and relieving tension, particularly for contact sports. Hydrotherapy involves water immersion of either hot or cold water. This causes vasodilatation and vasocntraction helping to emove lactate acid threby promting increased recvoery aiding athletes to increase training freqecny and retun to play at higher condition levels. Massage therapy reduces msucle ytension and relaxes the nerves aiding the facillation of wate remove ie lactic acid, increased nutriet delivery and mental relation. Physiological strategies including relaxation and sleep, focus on the mental process helpig to stimlate brain activity therby reducing axity. Relation stratagioes including mediation help calm the CNS decresing heart rate and respiration rate thus directing the athletes focus away from distraction and towards required foci. Adequate sleep is vital for ensuring the recovery of an athlete due to the fact that during the deepest stage of sleep blood flow increasing therby prmoting increased nutrint delivery to the muscles. Additionly sleep ensures the facilitation of hormones thus ading in body function increasing athletes perfomaance. Consistency feedback: Elite athlete athletes are able to demonstrate outstanding performances → even in high pressure situations - Technique feedback: The movements of an elite player can be described: - - - - This is a safe result of a much training and a scientific approach to training, wich ultilizes biomechanical analysis to achieve this Importance: biomechanically efficient. → maintain proper technique for longer periods of time (reduced fatigue) Where an assessment is not based