3. What role do health care facilities and services play in achieving better health for all Australians?
Health Care in Australia • - Range and types of health facilities and services - Hospitals (public and private), Primary care (GPs, nurses, dental), Public (screenings, immunisations) and Specialised (mental, reproductive, skin etc.) - Responsibility for health facilities and services - Federal – Funding through taxation, National health programs such as Medicare and the Pharmaceutical Benefits Scheme and research - State – provision of health public hospitals, development of health promotion activities e.g. overseeing immunisation, regulation monitoring - Local – implementation of health promotion activities e.g. immunisations, sporting competitions, responsible for community hygiene and waste removal
?? Past hsc question ?? 2015 Questions 24 To what extent is access to health care facilities and services equitable for all Australians? 8 Marks ANSWER: To a moderate extent…
HEALTH CARE IN AUSTRALIA CONT… • - Equity of health services - Achieved by: Medicare, PBS, health promotion initiatives such as swap it don’t stop it à allows all Australians basic level of health care, is diverse and for everyone. - However… there are some barriers to equity: - Cost – some out of pocket expenses not covered - Long waiting periods due to decreased availability of health workers and increased demand of health services - Language, religion, culture and geographic location hinder equitable access, TV access to promotion initiatives. - To overcome: Medicare locals à after hours walk in clinics, supporting mobile GP’s
HEALTH CARE IN AUSTRALIA CONT… • - Health care expenditure Vs early intervention and prevention expenditure - Prevention is cheaper and more effective than cure as it targets risk factors and behaviours by promoting health rather than treating with expensive technologies, procedures and medications. - Prevention targets a wide range of people where as treatment focuses on the one person. - However health promotion does not take immediate effect, and has long term impacts, hence there is hesitation to reallocate funds from health care toward health promotion. e.g. tobacco initiatives, tax increase and policies Vs lung transplant.
HEALTH CARE IN AUSTRALIA CONT… • - Impact of emerging new treatments and technologies on health care + improves early detection, prevention and thus life expectancy and quality of life, advances in treatment and reduces recovery time and are less invasive - Expensive, increase health care expenditure and long terms effects unknown e.g. MRI, vaccination, keyhole surgery, lasers, screenings
HEALTH CARE IN AUSTRALIA CONT… • - Health insurance: Medicare and Private health insurance RHS syllabus Advantages Disadvantages Medicare Broad range of high quality health care - Some important services only partially ü Choice of GP covered or not at all ü Affordable/ subsidized or bulk billing - Waiting lists ü Equitability: all have access - Limitations of choices due to availability ü of covered services
HEALTH CARE IN AUSTRALIA CONT… • - Health insurance: Medicare and Private health insurance RHS syllabus Advantages Disadvantages Medicare Broad range of high quality health care - Some important services only partially ü Choice of GP covered or not at all ü Affordable/ subsidized or bulk billing - Waiting lists ü Equitability: all have access - Limitations of choices due to availability ü of covered services Private Health ü Access to ancillary benefits (physio, dentist, optical) - Costly Insurance not covered by Medicare - Premiums must be paid regardless of ü Superior comfort in surgery and wards level of use ü Choice of surgeon - Out of pocket expenses may still occur ü Elective surgeries with smaller waiting list ü Choice of public or private hospital care ü Rebates given by government
3. What role do health care facilities and services play in achieving better health for all Australians?
• Complimentary and alternative health care approach - Reasons for growth of complementary and alternative - Persuasive marketing - Traditional not working - Holistic in nature - Changes in demographic – multicultural: may appeal to certain cultures - Range of products and services - Acupuncture à inserting needles to help migraines and joint pain - Aromatherapy à essential oils for massage, bath and holistic treatment - Naturopathy à Holistic treatment aiming to naturally treat underlying causes
• Complimentary and alternative health care approach - How to make informed consumer choices - Research, Select, Reassess - Research: ask someone who has used it, ask someone qualified, research online, checking procedures, success rates and risks. Research the person performing the procedure, know costs and side effects. There is a lot of ambiguity and unknowns revolving around alternative and complimentary health services so research has to be thorough. - After selecting, it is important to reassess the effectiveness and determine if it is meeting your needs. - Useful resource: Australian Natural Therapist Association, which has a list of all practitioners who are accredited and have signed a code of ethics.
What actions are needed to address Australia’s health priorities?
5 action areas • Developing Personal Skills à Education and development of knowledge and skills, aimed at positively modifying behaviours and empowering individuals to make informed decisions e.g. PD/H/PE, kids alive do the five “teach your kids to swim” • Creating Supportive Environments à Providing care and support for people in various settings such as work and school. Within environments supportive of positive health behavior, individuals are better able to make positive health decisions e.g. school speed zones, not hat no play, no smoking areas D – Dead C – Cats S – Smell R – Really B – Bad
5 action areas • Strengthening Community action à Encouraging communities to increase participation in decisions, planning and implementing strategies to improve health e.g. mother and babies groups, walking groups, self help groups • Reorienting Health Services à Refocusing health services toward prevention and health promotion rather than just ‘cure’. E.g. free screenings for skin and breast cancer • Building Healthy Public Policy à Encouraging policy makers to incorporate health into all policy and legislations. E.g. RBT legislations, kids alive do the five “ fence the pool” and smoking bans
?? HSC Question ?? 2010 Question 22 (a) Describe TWO action areas of the Ottawa Charter. 4 Marks
?? HSC Question ??
?? HSC Question ??
What actions are needed to address Australia’s health priorities?
• Health Promotion - Levels of responsibility for health promoWon • Federal government – build public health policy, develop infrastructure, fund health promoPon • State government – implement public health policy, delivering adequate health services, endorse health promoPon iniPaPves • Local government – work closely with the community to implement health promoPon iniPaPves • CommuniPes – strong community acPon à communiPes work together to improve their health – implement health promoPon in schools and local communiPes • Individuals – developing personal skills
BREAK TIME! Come ask questions J Check out our range of notes and topic tests outside! ATAR Notes HSC! 51
- How health promotion based on the Ottawa Charter promotes Social Justice Developing Personal Skills (knowledge, skills, empowerment for decisions) Equity = ALL Diversity Supportive Environments ALL people should have access to Programs should develop skills and Individual development of personal education and gain a level of health improve knowledge and implemented skills allows positive influence on literacy to be empowered and make in a way that caters for the diversity of others creating supportive informed decisions, promoting equity . the population environments e.g. mandatory PD/H/PE e.g. information pamphlets in different e.g. mothers who learn good diets and languages lifestyles can facilitate supportive environments for children.
- How health promotion based on the Ottawa Charter promotes Social Justice Reorienting Health Services (change from cure to prevention) Equity = ALL Diversity Supportive Environments Providing free or subsidized screenings Ensuring promotion for screening and Immunisations in schools to prevent to ALL Australians, via Medicare preventative initiatives such as spread of disease in school and create promotes prevention and equity . immunisations are advertised in a safe and supportive environment for multiple languages to promote learning. diversity .
Think: • EQUITY • ALL people • Fair • Same for everyone (Medicare, mandatory PD/H/PE in high school) • DIVERSITY - Accounting for languages (pamphlets, translators, websites) - Culture (choice of doctors) - Differences • SUPPORTIVE ENVIRONMENTS • Facilitating of health (parks and walkways to support exercise) • Discrimination free (policies) • Safe (immunisation for schools, smoke free zones)
?? Hsc question ??
?? Hsc question ??
? HSC QUESTION ? Explain how health promotion based on the Ottawa Charter promotes Social Justice. Intro: ANSWER the question Introduce all 5 action areas Introduce all 3 Social Justice Principles Paragraphs x 5 Define action area Explain with EXAMPLES of health promotion how this action area has promoted equity, diversity and/or supportive environments (table) . Linking sentence to question – It is clear, through different strategies , health promotion based on the action area developing personal skills, promotes Social Justice. Conclusion Wrap it up, punchy explanation summary sentences (Similar to linking sentences)
- How health promotion based on the Ottawa Charter promotes Social Justice Developing Personal Skills (knowledge, skills, empowerment for decisions) Equity = ALL Diversity Supportive Environments ALL people should have access to Programs should develop skills and Individual development of personal education and gain a level of health improve knowledge and implemented skills allows positive influence on literacy to be empowered and make in a way that caters for the diversity of others creating supportive informed decisions, promoting equity . the population environments e.g. mandatory PD/H/PE e.g. information pamphlets in different e.g. mothers who learn good diets and languages lifestyles can facilitate supportive environments for children. Reorienting Health Services (change from cure to prevention) Equity = ALL Diversity Supportive Environments Providing free or subsidized screenings Ensuring promotion for screening and Immunisations in schools to prevent to ALL Australians, via Medicare preventative initiatives such as spread of disease in school and create promotes prevention and equity . immunisations are advertised in a safe and supportive environment for multiple languages to promote learning. diversity .
Partnerships = Sharing resources - Shared responsibility = more time efficient for health promotion initiatives - Increases access to expertise and resources - Community and NGO involvement means policy and health promotion will be targeting actual needs of population - Governments provide research and funding - Individuals such as stakeholders invest money but also partake in initiatives, underpinning success, evaluation and future improvements OC provides a framework upon which health initiatives can focus, meaning a more directed and goal focused initiative, increasing the likelihood of positive and widespread impact in terms of health behaviour. The significant benefits of basing health promotion off the Ottawa Charter are strongly demonstrated by initiatives such as ‘Close the Gap’ and the ‘NSW Tobacco Strategy’.
Partnerships = Sharing resources - Shared responsibility = more time efficient for health promotion initiatives - Increases access to expertise and resources - Community and NGO involvement means policy and health promotion will be targeting actual needs of population - Governments provide research and funding - Individuals such as stakeholders invest money but also partake in initiatives, underpinning success, evaluation and future improvements OC provides a framework upon which health initiatives can focus, meaning a more directed and goal focused initiative, increasing the likelihood of positive and widespread impact in terms of EXAM TIP: health behaviour. The significant benefits of basing health Example of promotion off the Ottawa Charter are strongly demonstrated by justifying initiatives such as ‘Close the Gap’ and the ‘NSW Tobacco Strategy”
What actions are needed to address Australia’s health priorities? Close the Gap National Tobacco Strategy
?? HSC Question ?? 2010 Question 22 (b) Argue the benefits of applying the Ottawa Charter to one health promotion initiative 8 marks
National Tobacco strategy Developing Personal Skills - Education campaigns, focusing on anti-tobacco messages, informs population about risky behavior and allows them to make an informed decision - E.g. Smoking kills advertisements Creating Supportive Environments - Cessation (quitting) services, the initiative aims to create an environment supportive for quitters, making it easier to quit and prevent lung cancer - E.g. IQUIT hotline, enables smokers to call and seek support
National Tobacco strategy Strengthening Community Action - This initiative develops strategies with many communities to reduce smoking, community discussion about quitting and also members of community enforcing the strategies such as smoking free zones implemented by the National Tobacco Strategy. Reorienting Health Services - Training health workers to focus on the strategies implemented by the National Tobacco, by focusing on quitting with patients in order to prevent lung cancer - E.g. doctors or nurses talking with patients
National Tobacco strategy Building Healthy Public Policy - National Tobacco Strategy’s partnership with the Government, implementing policy to reduce the prevalence of smoking and thus subsequent diseases such as lung cancer and cardiovascular diseases - E.g. No smoking areas, tax, plain packaging Which of the following initiatives is an example of building public policy as characterised by the Ottawa Charter? (a) Students walking or cycling to school (b) Financial grants for community sport teams (c) PDHPE classes for all children in Years K-10 (d) A doctor prescribing exercise for patients at risk of diabetes
National Tobacco strategy Building Healthy Public Policy - National Tobacco Strategy’s partnership with the Government, implementing policy to reduce the prevalence of smoking and thus subsequent diseases such as lung cancer and cardiovascular diseases - E.g. No smoking areas, tax, plain packaging Which of the following initiatives is an example of building public policy as characterised by the Ottawa Charter? (a) Students walking or cycling to school (b) Financial grants for community sport teams (c) PDHPE classes for all children in Years K-10 (d) A doctor prescribing exercise for patients at risk of diabetes
?? HSC Question ?? 2010 Question 22 (b) Argue the benefits of applying the Ottawa Charter to one health promotion initiative 8 marks à 5 paragraphs à More than just definitions and examples… linking sentences (it’s asking you to argue – you need to be persuasive)!! e.g. It is evident the Ottawa Charter action area, Developing Personal Skills, significantly benefits health promotion initiatives by…[insert example that proves your point]…
Factors Affecting Performance Core 2 68
1.How does training affect performance?
• Energy systems Systems: ATP/PC Lactic acid (Anaerobic) Aerobic Alactacid (anaerobic) Uses oxygen Doesn’t use oxygen Doesn’t use oxygen
• Energy systems Systems: ATP/PC Lactic acid (Anaerobic) Aerobic Alactacid (anaerobic) Process ATP breaks into ADP to release Glycolysis - glucose and Oxygen allows production of energy ATP from chemical reactions glycogen break down to CP breaks down to provide a P to involving carbohydrates, fats synthesise ATP, which turn ADP à ATP and proteins (ADP + P = ATP) releases energy
• Energy systems Systems: ATP/PC Lactic acid (Anaerobic) Aerobic Alactacid (anaerobic) Process ATP breaks into ADP to release Glycolysis - glucose and Oxygen allows production of energy ATP from chemical reactions glycogen break down to CP breaks down to provide a P to involving carbohydrates, fats synthesise ATP, which turn ADP à ATP and proteins Creatine (ADP + P = ATP) releases energy Phosphate (PC) donates a P to turn ADP into ATP
• Energy systems Systems: ATP/PC Lactic acid (Anaerobic) Aerobic Alactacid (anaerobic) Process ATP breaks into ADP to release Glycolysis - glucose and Oxygen allows production of energy ATP from chemical reactions glycogen break down to CP breaks down to provide a P to involving carbohydrates, fats synthesise ATP, which turn ADP à ATP and proteins (ADP + P = ATP) releases energy Fuel source PC phosphocreatine/creatine - Glucose in blood Carbohydrates phosphate - Glycogen (stored) Fats Proteins
• Energy systems Systems: ATP/PC Lactic acid (Anaerobic) Aerobic Alactacid (anaerobic) Process ATP breaks into ADP to release Glycolysis - glucose and Oxygen allows production of energy ATP from chemical reactions glycogen break down to CP breaks down to provide a P to involving carbohydrates, fats synthesise ATP, which turn ADP à ATP and proteins (ADP + P = ATP) releases energy Fuel source PC phosphocreatine - Glucose in blood Carbohydrates - Glycogen (stored) Fats Proteins Efficiency of - Supply is very limited - Requires large amounts of - Most efficient ATP - Only enough for one explosive glucose to make ATP - Produces 38 molecules of production movement and short period of - Produces 3 molecules of ATP from 180g of glycogen time ATP from 180g of glycogen
• Energy systems Systems: ATP/PC Lactic acid (Anaerobic) Aerobic Alactacid (anaerobic) Duration 10-15 seconds (95-100% max 30-60secs (max effort) Virtually unlimited until fuel effort) source depleted 3mins (75-80%)
• Energy systems Systems: ATP/PC Lactic acid (Anaerobic) Aerobic Alactacid (anaerobic) Duration 10-15 seconds (95-100% max 30-60secs (max effort) Virtually unlimited until fuel effort) source depleted 3mins (75-80%) Cause of fatigue Depletion of PC Lactic acid build up in muscles Glycogen, glucose, fats and proteins all used
• Energy systems Systems: ATP/PC Lactic acid (Anaerobic) Aerobic Alactacid (anaerobic) Duration 10-15 seconds (95-100% max 30-60secs (max effort) Virtually unlimited until fuel effort) source depleted 3mins (75-80%) Cause of fatigue Depletion of PC Lactic acid build up in muscles Glycogen, glucose, fats and proteins all used By-products Heat Lactic Acid CO 2 and H 2 O
• Energy systems Systems: ATP/PC Lactic acid (Anaerobic) Aerobic Alactacid (anaerobic) Duration 10-15 seconds (95-100% max 30-60secs (max effort) Virtually unlimited until fuel effort) source depleted 3mins (75-80%) Cause of fatigue Depletion of PC Lactic acid build up in muscles Glycogen, glucose, fats and proteins all used By-products Heat Lactic Acid CO 2 and H 2 O Recovery 2-5 minutes 20 mins-2hrs 24-48hrs Sports - Weight lifting - 400m running - Triathlon - High jump - 100m swimming - Marathon - Sprints - Cycling 1km - 1500 swimming
• Principles of training - Progressive overload – Gains occur when training load > normal, otherwise plateau. E.g. increase reps, sets and decrease rest - Reversibility – “detraining effect” don’t use it, you lose it. Athletes try to prevent this. - Specificity – Adaptations are more effective if they are relevant to the sport. E.g. sprinter training in the anaerobic zone doing anaerobic interval training
• Principles of training - Variety – change setting, type of training, different machines for weight training, to prevent boredom and unmotivated athletes - Training thresholds – When passed, adaptations and new level of training achieved. - Aerobic threshold – 70%MHR: when passed, increased efficiency of carbohydrate use, and pumping blood and O 2 to working muscles - Anaerobic threshold – 85%MHR: when passed, increase ability to remove lactic acid therefore longer sustain the intensity - Warm up and cool down
1.How does training affect performance?
Physiological Adaptations in response to • training - Resting heart rate – number of contractions the heart makes per minute at rest. - Untrained = 70bpm Vs. Trained = 40-50bpm - Stroke volume – volume of blood pumped out of the left ventricle per beat. - Training increases strength of heart muscle and therefore increased stroke volume. - Cardiac output – HR x SV, total volume of blood pumped by the heart per minute. - At submaximal exercise levels, little difference between trained and untrained. At maximal level trained athlete has increased CO than untrained.
Physiological Adaptations in response to • training - Haemoglobin level – Protein in blood that binds to and transports O 2 to working muscles - Levels increase with training (especially altitude training), meaning more oxygen delivered and athlete can maintain a higher average speed - O 2 Uptake – the amount of O 2 the body absorbs in 1 min - Aerobic training increases O 2 uptake = more available for ATP production during aerobic exercise - Lung Capacity – no significant change with training - Muscle Hypertrophy - Growth in muscle cell and mass, no change in length
Physiological Adaptations in response to training • - Effect on fast/slow twitch fibres - The amount of each type of fibre will depend on the function of a muscle. Long distance runners may recruit more slow twitch muscle fibres and sprinters may recruit more fast twitch muscle fibres. - Type I: SLOW, aerobic, red, large number of capillaries, lots of oxygen delivery - Type II a: FAST and SLOW, anaerobic, white, some capillaries, more ATP and PC - Type II b: FAST, anaerobic, white, very few capillaries, more ATP and PC
!! STUDY TIP !! • Make anacronyms/ mnemonic to memorise your syllabus! • make a word out of the starting letters • OR make up a memorable sentence using starting letters matching each dash • E.g. H aemoglobin level O xygen uptake/lung capacity M uscle hypertrophy E ffect on fast/slow twitch fibres R esting heart rate • It is up to you to memorise what it stands for! S troke volume and cardiac output
E.g. 2 Rearrange the letters to allow your sentence to make sense, just make sure all letters are included! S arah R oberts W atches TV P rograms Take a productive break from studying by making up some of these, work through your syllabus writing all over it and making up funny and memorable mnemonics. This will help you memorise your entire syllabus! Making them up is the easy part – don’t forget to spend time memorizing them (I did this by writing it over and over and over again until it stuck). 87
How can psychology affect performance?
• Motivation - Positive and Negative Positive - Reward for good performance. Athlete desires to succeed (is motivated) to get the reward – feeling happy (intrinsic) or trophy/money (extrinsic) Negative - Punishment for poor performance. Athlete desires to succeed (is motivated) to avoid punishment or undesirable consequences – feeling sad or disappointed (intrinsic) or being yelled at/ 100 push ups (extrinsic). - Intrinsic and Extrinsic Intrinsic – comes from within - feelings Extrinsic – External reward or punishment: enhances motivation when intrinsic is lacking.
• Anxiety and arousal - Trait and State anxiety - Trait: characteristic of a person – displays high levels of anxiety about an upcoming event - State: anxiety that arises in a s ituation e.g. penalty kick - Sources of Stress - Upcoming events, training goals, overcoming injury, overcoming new challenges, consequences of failing etc. - Optimum Arousal - Is a mental state required for performance success - Different levels of arousal needed for different sports e.g. a low arousal would be optimal for fine motor sports such as archery and high arousal optimal for demanding sports, requiring stamina such as triathlon. - For high optimum arousal: Use of ‘pump up’ music, caffeine, sugar, intense warm up, visualization - For low optimum arousal: breathing, meditation, mental rehearsal, relaxing music - Demonstrated by inverted U hypothesis
Inverted u hypothesis
?? HSC question ?? Explain the difference between anxiety and arousal in terms of the effects on performance? (4 marks) Anxiety is associated with fear and refers to the excessive stress revolving around performance. There are two types of anxiety, trait – which refers to the individuals characteristic anxiety regardless of situations, and state, which is anxiety about a specific situation. High anxiety can cause unsteadiness and unreasonable thinking, detrimental for performance. Whereas arousal is an athlete’s mental state of alertness, and needs to be at different levels for different sports to be optimal and positively influence performance. For example a triathlete …[insert example].
Psychological strategies to enhance motivation and • manage anxiety - Concentration/ Attention skills - Focus on and maintain attention on appropriate stimuli during performance - Enhance motivation : marathon runners may concentrate on their heart rate and breathing as a way of maintaining motivation to keep going. - Manage anxiety : golfers may focus on set routines in the preparation to putt, to reduce anxiety caused by external cues. - Goal setting - Provide direction and facilitates progress - Short term – monitor progress of long term goals - Long term – set to be achieved over a long period of time - Enhance Motivation : Gives reason and purpose for athlete to work hard - Manage Anxiety : short terms goals make seemingly unattainable long term goals seem achievable, reducing stress around the long term goals or competitions.
Psychological strategies to enhance motivation and manage • anxiety - Mental rehearsal/visualization/imagery - Mental rehearsal : mental repetition of a movement to increase mind’s familiarity and confidence with performance. Enhance motivation: Gymnast mentally running through her floor routine to get excited about performance. Manage anxiety: Blocks out external cues, such as opponents and other negative thoughts. Running through performance enhances confidence, decreasing anxiety . - Visualization : visualizing success/ successful results or processes Enhance motivation: A striker in football (soccer) visualizing scoring a hat-trick to increase motivation to score goals Manage anxiety: a footballer visualizing taking a conversion and the ball going through the two posts, increasing confidence in his ability, reducing anxiety
Psychological strategies to enhance motivation and • manage anxiety - Mental rehearsal/visualization/imagery - Imagery : fictional images less related to the performance Enhance motivation: Imagining the crowd going wild enhances excitement and motivation to perform well Manage anxiety: imagining a beach to calm nerves and block negative cues. - Relaxation Techniques - Used to control over arousal - Aims to slow nervous system and and increase focus - Techniques: controlled breathing, meditation, music, avoiding caffeine etc. Enhance motivation: Once anxieties are calmed, athlete can then begin to feel confident and focused, allowing positive motivation to do well.
How can nutrition and recovery strategies affect performance?
• Nutritional considerations - Pre-performance - HYDRATION: - 2-3L day before event - 500mls morning of - 250ml pre performance - FOOD: - Complex carbohydrates meal 3-4hrs prior in order to up glycogen storage as it is main energy source - Carbohydrate loading: - 36-72 hours prior - With complex carbohydrates as they release energy slower and supply body with energy for longer - Optimizes glycogen stores to delay fatigue and thus maximise performance (improves by 2-3%)
• Nutritional considerations - During performance - HYDRATION: - Ensure to replenish fluids - 200-300mL of water every 20 minutes of physical activity - FOOD: - Important that muscle glycogen and blood sugar levels are maintained (from food consumed before activity) - Avoid ”hitting the wall” (running out of energy stores) - Refuel with both low GI carbohydrates (for later energy) and high GI carbohydrates (for energy now) Low = Slow
• Nutritional considerations - Post-performance Goal: restoration of fluids and fuel for muscle repair and energy - HYDRATION: - Ensure to replenish fluids - Weigh mechanism – however much weight lost comparing pre and post performance in grams = milliliters of water to drink - FOOD: - Carbohydrates: to replace glycogen stores that have been depleted - High GI for a quick burst of energy for a fast energy recovery (lollies, white bread) - Low GI meal help to replenish glycogen stores (wholemeal pasta) - Protein: consumed within 30minute window of finishing performance, in which the body will digest and absorb protein to repair damaged tissue (particularly important for power, strength and contact sports where body tissue is frequently damaged
• Nutritional considerations (RHS) Main difference between endurance and power based nutritional needs: Sprinter - Before: ATP/PC - lots of carbohydrate storage is NOT necessary - During: high GI carbohydrate between races but also low GI for whole-day energy - Replenish lost fluid - After: Protein more so needed to repair damaged muscles Triathlete - Before: Carbohydrate loading - During: both low and hi GI carbohydrates (high especially in cycling leg to get up hills etc.) and avoid “hitting the wall” - Replenish all fluids lost - After: Protein less so needed but still important for essential nutrients to repair fatigued muscles REMEMBER SPECIFIC EXAMPLES IN YOUR RESPONSES
• Supplementation Disclaimer: if an athlete has a balanced diet, there is no need for supplementation. However, if the athlete suffers from a deficiency, supplementation is warranted. - Vitamins and Minerals - VITAMINS: needed for maintaining bodily functions (no energy). If consumed in excess can cause headaches, or joint pain. E.g. Vitamin C assists in absorption of iron, and Vitamin D assists in absorption of calcium. - MINERALS: Iron is needed for haemoglobin binding to oxygen. Calcium needed for strong bones and development - Protein - Critical for repair and growth - Protein powders are convenient but no better than food sourced protein - Excess = detrimental to kidney function
• Supplementation - Caffeine - Stimulant à increases HR and anxiety - Negatively affects sleep and therefore performance - Increases burning of fats as an energy source to save carbohydrate stores - Diuretic – removes water from body, can lead to dehydration - What it is and why we need it - Examples - Detriments of too much - Creatine - More creatine allows ATP to be recovered more quickly - Naturally occurs in body - There is a maximum amount that can be stored so excess consumption will have no effect - Can cause nausea and cramping
Recommend
More recommend
