The winter olympics!

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