Download Sport Science – Moderation Question – answers

Moderation Question - suggested answers – (13 minutes)
This question assesses Criterion 1.
Recovery post-exercise is now a planned part of training and
competition. It is important to refuel and rehydrate after training or
competition so that the electrolytes lost in sweat are replaced and
muscle glycogen stores replenished.
(a)Discuss the importance and timing of eating carbohydrates
post-exercise after 90 minutes of medium-to high-intensity
team sport, e.g. soccer or hockey. (3 marks)
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Immediately post exercise the consumption of carbs is essential. Current
research suggests within 20minutes as the body wants to re-fuel its lost
glycogen store and electrolytes. It is here that glycogen synthesis is
greatest.
It is suggested that 1 – 1.2 grams of carb / kg for athletes
Small amounts Protein ought be consumed within this 90 min post
exercise time frame approx. 20grams. These rebuild damaged muscle
tissue
It can take up to 48hrs to have glycogen stores fully replenished but 5-10
hr near full replenishment with a high carb eating plan.
(b) What must an athlete do to recover at the end of each training
session or competition? Refer to the terms active, and passive in
your answer. (4 marks)
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The idea of recovery is to return the body to its pre-exercise state, restore energy
stores and remove exercise by-products that inhibit performance – athletes are
best advised to undertake an active recovery.
An active recovery is best for athletes. This allows the HR and O2 consumption to
remain elevated therefore breaking down Lactic acid. With O2 present LA – made
of C, H and O is broken down through the use of the Krebs cycle (Carbon bd),
ETS (H e) and residual O2 to exist the body.
The amount of LA accumulated by the athlete will dictate how long and to what
intensity an active recovery will look like.
Passive recovery is not recommended for athletes although extremely high
intensity activity which rely on the ATP/PC system might benefit from a passive
recovery, however the reduction of DOMS would not have been addressed.
(b) If good recovery is adhered to, the athlete can experience
chronic adaptations biochemical and systemic changes to
their bodies. Choose one of these categories and list four of
the adaptations or changes in response to aerobic training. (2
marks)
 One of the following
AT REST:
 Decreased resting Heart Rate (HR)
 Cardiac Hypertrophy
(Reference: Amezdroz et al 2010 p 414)
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Increased Stroke Volume (SV)
Unchanged or decreased Cardiac Output
Increased Blood Volume & Haemoglobin
Decreased Blood Pressure
Increased Capillarisation of the heart muscle
Increased Capillarisation of skeletal muscle
Decreased Lung Ventilation (improved oxygen extraction)
DURING SUBMAXIMAL EXERCISE:
 Decreased Heart Rate (HR)
 Cardiac Hypertrophy
 Increased Capillarisation of the heart muscle
 Improved heart rate recovery rates
 Increased Stroke Volume (SV)
 Decreased blood flow to working muscles (increased efficiency)
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Decreased Blood Pressure
Increased a-VO2 difference
Unchanged Cardiac Output (Q)
Decreased Minute Ventilation
Decreased or unchanged VO2 (oxygen consumption)
Increased AnT
DURING MAXIMAL EXERCISE:
 Cardiac Hypertrophy
 Increased Capillarisation of heart muscle
 Increased Capillarisation of skeletal muscle
 Increased Stroke Volume (SV)
 Increased Cardiac Output (Q)
 Increased VO2 Max
 Improved heart rate recovery rates
 Increased a-VO2 diff
 Increased/unchanged muscle blood flow
 Increased Minute Ventilation
 Increased LIP (resulting in decreased lactic acid production)
(c) It is important that an athlete’s training program allows them
to recover and gain physical benefits. Explain the three main
phases in structuring a training year. (3 marks)
 3 phases – Preparatory (pre-season); Competitive (in
season) and Transition (out of season)
 This is known as Periodization and ought take into
account Tapering and Peaking
 from the teacher resource
 The transition (or off-season) phase
The off-season period should be both a psychological and physical break from the
sport in which you have been competing. It usually lasts 6–12 weeks. Training
during this period should be devoted to remaining reasonably active without
staying involved in the chosen sport. If you are inactive during this period, you will
rapidly lose the benefits of previous training. Monitor your percentage body fat
and activity levels so that you begin pre-season training at or close to your
‘playing weight’. Suitable off-season training would include low-intensity weight
and running training twice weekly, supplemented by active recreational games
(such as basketball, tennis and swimming) played for enjoyment. The off-season
period should also include specialised weight-training or speed programs to
remedy any diagnosed weaknesses. Training methods that suit this phase of
training include continuous training, cross training and resistance training.
 The preparatory (or pre-season) phase
During the general preparatory or fitness foundation phase, emphasis is placed
on developing general fitness as a solid base on which to build and specialise in
the following phases. This subphase usually lasts 4–10 weeks and gives special
emphasis to developing the aerobic energy system.
During this subphase, the volume of training is high, but the intensity is low to
start with, and increases very slowly. Specialised programs to remedy specific
player weaknesses should be continued during this subphase. During the specific
preparatory subphase, there is a shift in training towards more specific gamerelated fitness work. The intensity of training should increase while the volume
slowly decreases. This subphase usually lasts 2–6 weeks.
 The competitive (or in-season) phase
The competitive phase usually lasts 4–6 months. During the competitive season,
the emphasis is on maintaining pre-season fitness. Because of the heavy
demands of competition, not every training session during this phase should be
long and intense. Training should work on a hard–easy cycle. Sessions early in
the training week should be longer and more intense. Sessions later in the week
should be lighter and less intense so that players are not still recovering from
fatigue on competition day.
(d) Stretching is also an important part of recovery. Stretching
and flexibility can be improved by training. Briefly explain
the three different types of flexibility training. (3 marks)
 Answers to include (from course notes)
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Dynamic (active) stretching – Dynamic stretching involves athletes
performing a gradually intensifying series of movements which
replicate those specific to their particular sports/activities. This is the
best form of stretching prior to training/competition ie to be used in a
warm-up, and should follow a whole body, low intensity aerobic activity
(eg – light jog).
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Proprioceptive Neuromuscular Facilitation (PNF) – In this method of
stretching, the following method is used…..
o Take a muscle to it’s maximum range, contract the muscle
against an immovable resistance, usually provided by a partner
(isometric contraction)
o Passively increase the range yourself
o Perform another isometric contraction and another passive
range increase.
o Repeat until you reach your limit
o The muscle is contracted for 6 seconds and the cycle can be
repeated 4-5 times.
NOTE: PNF is best suited to being a separate flexibility session, or as part of a
cool down, NOT part of a warm up due to the potential for increasing the rate
of injury
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Static (passive) stretching – Involves taking a muscle to its greatest
range and holding this position for 30-45 seconds.
NOTE: static stretching is best suited to a cool down, rather than a warm up,
due to a potential loss of power output.
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Ballistic Stretching - is NOT recommended for improving flexibility and
has the potential to cause injury. It involves rapidly moving into a
stretched position, then bouncing or jerking against the muscle in an
attempt to produce greater muscle length. Ballistic stretching can
cause muscle injury because the ‘bobbing’ movements activate the
myotatic stretch reflex, and the following contraction under stretch
has the potential to cause injury and pain.