The winter olympics!

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The winter olympics!

  1. 1. The Winter Olympics! Vancouver 2010
  2. 2. The Energy Continuum <ul><li>The Luge </li></ul><ul><li>The event lasts for 50 seconds, the start emphasises power to develop speed. </li></ul><ul><li>There are four runs with an hour rest between runs one and two, and three and four, and 24 hours between two and three. </li></ul>
  3. 3. The Energy Systems (ATP-PC)
  4. 4. Energy Systems (Lactic Acid) 2ATP = 2ADP+P 2ATP + NADH 2 2ATP + NADH 2 Phospho Fructo Kinase
  5. 5. Components of Fitness <ul><li>ATP-PC system – Power </li></ul><ul><li>Muscles of the torso, shoulder and arm need an immediate source of energy for high force and fast contractions for a period of 6-8 seconds. </li></ul><ul><li>Training – Resistance </li></ul><ul><li>Test – One Rep Max – Chest Press, Shoulder Press, Lat Pull Down, Bicep Curl, Tricep Ext. – Timed practise starts. </li></ul><ul><li>Lactic Acid system – Strength Endurance </li></ul><ul><li>All body muscles need to remain isometrically contracted for 50 seconds and resist up to 5 Gs in force during the run. </li></ul><ul><li>Training – Core Stability Circuit </li></ul><ul><li>Test – Ab Crunch Test, Plank hold, Ski Sit. </li></ul>
  6. 6. Typical Training Sessisons <ul><li>Power Session (x2 week) </li></ul><ul><li>Sets – 3 </li></ul><ul><li>Reps – 5 </li></ul><ul><li>Intensity – 90% (IRM) </li></ul><ul><li>Recovery – 2mins between sets </li></ul><ul><li>Exercises – Chest Press, Lat Pull Down, Up Right Row, Tricep Dip, Bicep Curl, Lateral Raise, Shoulder Press, Dead Lift. </li></ul><ul><li>Circuit Session (x2 week) </li></ul><ul><li>Sets – 3 </li></ul><ul><li>Time – 60 second work </li></ul><ul><li>Recovery – 45 seconds between sets </li></ul><ul><li>Exercises - Ski Sit, Plank, Side Plank, Leg Raise, Shoulder Raise with weight, One Leg Squat, Swiss Ball Balance/Stretches </li></ul>
  7. 7. Principles of Training <ul><li>SPORT </li></ul><ul><li>Specificity – Training develops components of fitness needed in Luge race. </li></ul><ul><li>Progressive Overload – Frequency Intensity and Time of circuit and resistance sessions increased as the athlete improves </li></ul><ul><li>Reversibility – Training pre planned so there are no periods of inactivity where this may occur </li></ul><ul><li>Tedium – Circuit and resistance training interspersed with track training. </li></ul><ul><li>SMIRF </li></ul><ul><li>Systematic – Training programme developed with in Macro, Meso and Micro cycles to allow best training results. </li></ul><ul><li>Moderation – Adequate rest between sessions allows the body to improve and avoid over training/injury. </li></ul><ul><li>Individual – The intensity, time and type of exercise are specific to the individual athlete’s stage of development. </li></ul><ul><li>Regular – See reversibility and systematic. </li></ul><ul><li>FITT - See Progressive Overload. </li></ul>
  8. 8. Training Adaptations <ul><li>Power – ATP PC </li></ul><ul><li>Type IIB muscle fibre hypertrophy </li></ul><ul><li>Caused by increased protein synthesis, ATP and PC storage, increased volume of ATPase and Creatine Kinase. </li></ul><ul><li>Increased recruitment of motor units </li></ul><ul><li>Means greater neural co- ordination enabling muscles to contract with more force. </li></ul><ul><li>Secondary CV effects </li></ul><ul><li>Cardiac Hypertrophy and Muscular capillarisation speed repayment of oxygen debt reducing recovery time. </li></ul><ul><li>Strength Endurance – Lactic Acid </li></ul><ul><li>Type IIA muscle fibre hypertrophy </li></ul><ul><li>Caused by increased protein synthesis, glucose storage, increased volume of Phospho Fructo Kinase. </li></ul><ul><li>Enhanced buffering capacity </li></ul><ul><li>Improved removal of lactic acid delays OBLA allowing muscle fibres to work at higher intensities for longer before fatiguing. </li></ul><ul><li>Secondary CV effects </li></ul><ul><li>Cardiac Hypertrophy and Muscular capillarisation speed repayment of oxygen debt reducing recovery time. </li></ul>
  9. 9. <ul><li>Physiological Ergogenic Aids </li></ul><ul><li>Carbohydrate as additional energy source – simple forms (glucose). </li></ul><ul><li>Protein synthesis for muscular hypertrophy. </li></ul><ul><li>Creatine supplementation to increase the muscles ability to work at high intensity for increased periods in resistance training. </li></ul><ul><li>Water intake to maintain high levels of chemical reaction. </li></ul><ul><li>Mechanical Ergogenic Aids </li></ul><ul><li>Sled Composition – carbon fibre compound to make it light weight, strong, safe, aerodynamic. Laser cut runners at controlled temperature for quickest run. </li></ul><ul><li>Suit and Gloves - Tough protective aerodynamic suit, spiked gloves for friction at the start. </li></ul><ul><li>Digital Analysis – camera and computer systems to analyse training runs, break down each section of the course. </li></ul>
  10. 10. <ul><li>Psychological Ergogenic Aids </li></ul><ul><li>Mental Rehearsal of each section of the course, start, corners. </li></ul><ul><li>Self Talk to control arousal, re focus in the event of a crash before the run. </li></ul><ul><li>Relevant Illegal substances </li></ul><ul><li>Anabolic Steroids to help in building powerful muscles for the start. </li></ul><ul><li>EPO to speed recovery and repayment of oxygen debt to maximise training. </li></ul><ul><li>Epinephrine (stimulant) to increase functioning of the CNS during a run, increase reactions to stimuli, helps with cornering at speed. </li></ul>

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