Chapter 1
- Created by: Greatwight
- Created on: 10-05-17 20:18
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- Chapter 1 - Short Term Preparation
- Warm-Up
- Pulse Raiser
- Raise heart rate and body temp
- Physiological ready for sport
- Raise heart rate and body temp
- Sport Specific
- Technique of your sport - technical drill
- Mainly psychological - raise confidence
- Technique of your sport - technical drill
- Injury Prevention
- Stretching: Dynamic and Static
- Increase elasticity of muscles - increase flexibility - reducing risk of injury eg. sprains and strains
- Stretching: Dynamic and Static
- Why warm up?
- Prepare body physiologically and mentally for sport
- Improve performance
- Reduce risk of injury
- Pulse Raiser
- Stretching
- Dynamic
- Stretching involves controlled movement, taking the joint the full range of movement
- Ballistic
- Involving movement, uses momentum to forcefully stretch the muscle
- Static
- ''Traditional Stretching'' - without movement, safest way to stretch. Stretches to a safe limit, up to 30 seconds
- PNF
- Advance form of flexibility training. Passive stretching followed by isometric.
- Partner stretches performers muscle to limit. Held for 5-6 seconds. Partner then pushes if further then limit quickly before then relaxing. Then immediately pushed past limit for 30 seconds.
- Advance form of flexibility training. Passive stretching followed by isometric.
- Dynamic
- Energy Systems
- ATP-PC
- 5-10 sseconds
- High intensity
- Eg. 100 metre sprint
- Lactic Acid
- Eg. 800m
- Lactic Acid build up
- 10-90 seconds
- Aerobic System
- Up to 90 minutes
- Eg. Marathon 'hitting the wall'
- ATP-PC
- Diet
- Carobhydrates
- Main energy source - glycogen
- Protein
- Growth and repair of muscles
- Fat
- Really hard to eat less than 10% fat
- Provides energy
- Vitamin
- Vitamin A: Boosting immune system
- Minerals
- Iron: Helps the production of red blood cells
- Supplements
- Creatine
- Increase creatine stories
- Ginseug
- Helps recovery
- Caffeine
- Vitamins
- Minerals
- Carbo-loading
- Increases glycogen stores
- Creatine
- Water
- 1% drop of body weight in sweat lose of 5% performance
- Energy drinks
- Hypertonic
- High levels of carbohydrtes
- Hypoonic
- Low levels of carbohydrates
- Isotonic
- 6-8% of carbohydrtes
- Hypertonic
- Carobhydrates
- Warm-Up
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