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HEATH IDENTIFIED?
Role of epidemiology
o What is it?
Study of disease in groups or populations through the collection of data and information to
identify patterns and causes
It is a key factor in providing valuable information about the health status of a nation and
identifying priority issues for improving Australias health
Epidemiology is the study of patters of health and the distribution and frequency of disease, illness and injury in a
society.
- Measures of epidemiology
Mortality The number of deaths from a condition and/or in a group during a specified time period.
Infant Mortality Death rates form children in their first year of life.
Morbidity Statistics about the incidence and prevalence of a disease.
Life expectancy An estimate of the number of years an individual has remaining at any given point in time.
Health indicators Measures used to compare the health of different or the same group over time.
Critique the use of epidemiology to describe health status by considering questions such as:
- What can epidemiology tell us?
Through the collection of data, epidemiology studies can identify specific factors relating to health, including:
Births
Causes of death
Disease incidence and prevalence
Frequency and duration of contact with health providers e.g. doctors, hospitals
Money spent on health care
Epidemiological data is used by governments, in conjunction with health professionals, to target specific health trends
within particular groups or populations. It is used to develop policies and strategies aimed at promoting the health of
individuals within the population.
More specifically, users of epidemiology may include:
The Department of Health and Ageing use mortality and disease prevalence data to inform the development
of policies such as the National Chronic Disease Strategy.
NSW Health uses data on health expenditure, equity, demographic changes, community expectations and
health workforce shortages to identify challenges in its State Health Plan.
Pharmaceutical companies use data about life expectancy, application of medicines and attitudes to health to
develop and market pharmaceutical products.
The use of this data in relation to the Health status of Australians will assist in:
Controlling and preventing disease.
Identifying health care needs and allocate resources accordingly.
Allow health professionals and governments to establish health priorities.
However, the use of epidemiological data is limited, as some things are difficult to measure with accuracy:
Reasons why people engage in risk-taking behaviours.
Reliability of health information that is self-reported or collected from uncontrolled, unmanaged or
unpredictable sources.
Poor comprehension of surveys by some and non-standardised questioning.
Incomplete data which does not give a full indication of the health problems within a population.
Use tables and graphs from health reports to analyse the current trends in life expectancy and
major causes of morbidity and mortality for the general population and comparing males and
females.
Life expectancy:
As apparent above, life expectancy at birth is greater now than ever before, increasing from 57 years in 1907 to 81
years in 2007. Female life expectancy has consistently remained higher than males over this period and in 2007, life
expectancy at birth for females was 83.6 years, whilst for males it was 78.9 years. This is due to:
Mass immunisation and improvements in technology, leading to fewer deaths from infectious diseases.
Healthier lifestyles and living conditions.
Lower death rates from infant mortality, CVD, cancer and traffic accidents.
Increased education and public awareness of health risks e.g. smoking and lung cancer.
Increased levels of disease prevention and screening e.g. breast cancer.
Improvements in the management of health and aged care.
Was the number one cause of death in 2005- accounting for 35% of all deaths.
CVD is the most expensive health
condition, costing 11% of the total allocated health
system expenditure in 2000-01.
Incidence increases with age and is
predicted to increase in the future due to the
ageing population.
The prevalence of CVD is significantly
higher in females than males (55% versus 45%)
Cancers:
Collectively, cancer caused 30% of all deaths in Australia in 2005, making it the second most common cause
of death in 2007:
- Lung, prostate and colorectal cancers were the leading cause of death for males.
- Lung, breast and colorectal cancers were the leading cause of death for females.
The incidence rate for all cancers combined increased by 27% between 1982 and 2007.
Male deaths from cancer occurred at a rate of 1.3 for every female death.
Diabetes:
Mental Illness:
The
prevalence
of mental or
behavioural
problems
generally
increased
with age
until the 35-
44 year age
group before slowly declining.
Females are more likely than males to report a long-term mental or behavioural problem (11.4% versus 10%)
The incidence of deaths from mental and behavioural problems has decreased.
Injury:
The most common form of injury was an open wound (49%). This is more common for males at 53% than
females at 44%.
The 0-14 Age groups was the most likely to sustain a recent injury, with a prevalence of 25%, with the
likelihood of sustaining injury steadily declining with age to 10% of those aged 65 and over.
Males reported a slightly higher prevalence of recent injury overall (19%) compared to females (18%),
although this pattern varied across the age groups.
Males were considerably more likely to die from injury than females at a ratio of 1.7 male deaths for every
female death.
Argue the case for why decisions are made about health priorities by considering questions such
as:
- How do we identify priority issues for Australias health?
Priority issues for Australias health are identified using the above criteria.
The principles of social justice play an integral role in ensuring that the Australias diversity is acknowledged to assist
in the establishment of supportive environments and the promotion of equity in Australias priority health areas.
It is important to prioritise as resources are limited. All health issues are of importance, however it is not possible to
fund every suggested initiative.
Inequality- the unequal distribution of some illness or conditions throughout the population
Inequity- the unjust impact of social, economic and cultural factors such as income, education, availability of
transport and access to health services
Priority health issues include:
o Particular groups experiencing health inequalities
o High levels of preventable chronic disease, injury and mental health problems
o Our growing and ageing population
Fundamental differences in the level of health of particular groups, exist in terms of:
o Unequal distribution of some illnesses or conditions throughout the population
o Health inequities that is, the unjust impact on the health status of some groups due to the social,
economic, environmental, and cultural factors
Groups identified as suffering health inequities include:
Nature and Disability: limitation restriction or impairment which has lasted or is likely to last for at least 6
extent of months. May be sensory, intellectual, psychological, and physical.
health 2003 SDAC estimates that 1 in 5 Australians had a disability.
inequities Labour force participation rate- persons with a disability was 53% and unemployment was 8.6%
Disability rate increases with age, reaching 92% for aged over 90.
Physical conditions were the most common main health conditions of persons with a disability
(84%); the remaining had a mental or behavioural disorder as their main condition.
The health determinants
Sociocultural Often subjected to discrimination, with members of some communities being repulsed by
determinants disables people and are therefore, unsure of how to treat them.
Have difficulty finding employment as they are unable to perform the skills required as well as a
person without a disability.
Are a minority group within society and hence, there needs are not often catered for e.g.
wheelchair access.
Socioeconomic Report by Australian Institute of Health and Welfare showed that disability among people aged <
determinants 65 was more prevalent in communities where residents had fewer economic resources.
E.g. In Sydney, 2.0% of people have disabilities: 0.7% in Mosman, vs. 4.0% in inner Parramatta.
2. Risk factors for many chronic diseases are higher among socioeconomically disadvantaged
people- working in lower status jobs, face greater occupational hazards e.g. workplace injury.
3. Often incur more costs e.g. cost or respite and treatment.
Environmental They may require aids and resources i.e. ramps, elevators, Seeing Eye dogs, homecare.
determinants May require specialised training and flexible work environments.
May be restricted by their level of independence and income.
Often live in poorer standards of living due to expense of care.
Less access to transport, employment, communication, care.
Role of individuals, communities and governments in addressing the health inequities
Role of Carers:
individuals - Provide medical and non-medical support
- Are experienced and qualified, often holding first aid certificates, hospital training and
home-based care certificates.
Family Members: provide emotional and financial support, care and love for the individual.
Medical professionals: provide accurate diagnosis information, treat, suggest options and
provide support.
Respite workers: care to alleviate pressure on carers and family.
Social workers: assist with families dealing with financial, legal etc.
Disabled themselves: depending in severity- learn to access health services, support similar
others, find new facilities and treatments.
Role of E.g. Disability Services Australia: provides employment solutions as well as community support for
communities disabled people. This includes:
Sporting centres which are disabled friendly e.g. wheelchair bball.
Respite centres.
Enhanced services program: help individuals learn skills necessary to maintain stability in life.
Adult education and parenting classes: offer a variety of educational classes to people with
developmental disabilities.
Role of Income support: disability support pension, carer allowance etc.
government Legislation:
- Disability Service Act 1986
- Disability discrimination act 1992
Centrelink: services for the ill, injured and disabled, including:
- Payments may be claimed if eligible
- Employment assistance: help find work and make decisions
- Creation of publications for use by disabled
Disability employment services:
- Disability Management Service
Employment support Service
Determinants
- Sociocultural
o Family- single parents, family breakdowns, high levels of crime/drug use/violence
o Peers- social problems, resulting in a sense of depression
o Media- negative perception of Low SES as druggies or alcoholics
o Culture- underage pregnancy is higher in those of low SES
- Socioeconomic
o Employment- unemployment can lead to despair which can lead to various social issues (drugs/violence)
o Education- lack of knowledge on healthy eating and lifestyle can lead to bad habits and exposure to
unknown risks
o Income- reduced to primary health care and foods and less control over their life
- Environmental
o Access to health care- unable to afford necessary health care facilities (pap smears)
o Geographic location- living among other socioeconomically disadvantaged people results in lack of
knowledge and more social problems
o Technology- can be expensive however may be the treatment needed, therefore limited access to things
that can improve their health
Roles
- Individuals
o Taking part in schemes and services provide (funded immunisation programs)
o Empowering individuals to improve health and take advantage of the schemes
- Community
o Developing community based health workforce that focuses on prevention and management
- Government
o Aim at improving funding to low SES
o Implement more policies to sustain equity among low SES
HIGH LEVELS OF PREVENTABLE CHRONIC DISEASE, INJURY AND MENTAL HEALTH PROBLEMS:
- Chronic disease: are diseases of long duration and generally slow progression
- Can be defined as having a number of elements including:
o Complex and multiple causes
o Usually have a gradual onset although they can have acute stages
o Occur across the lifecycle although more prevalent in older age
o Can compromise quality of life through physical limitations and disabilities
o Long term leading to gradual deterioration of health
o Leading and most common cause of premature mortality however usually not immediately life threatening
A GROWING AND AGEING POPULATION:
Healthy ageing
- Refers to the description of the ongoing activities and behaviours that people undertake as they age to reduce the
risk of illness and disease and increase their physical, emotional and mental health.
- Specific support is needed for issues that primarily affect older people so that they can maintain a level of health
that allows them to be active in the community
- Focus is put on:
o Arthritis
o Musculoskeletal conditions
o CVD
o Diabetes
o Dementia
- Carer= any person who provides informal care or assistance to a person because of that persons age, illness or
disability
- Role of carers
o Assist with tasks of daily living
o Supervise or help with finances and transport
o Provide emotional support
o Almost half of all carers spend 40 hours or more/week caring
o Some carers are eligible for Government benefits
o About 40% of primary carers have a disability themselves
- Role of volunteers
o Provide valuable support service that has minimal financial impact on the budget
o Provide opportunities for people to make a contribution to the community or to an individual
- Carers organisations
o Carers NSW- provide support, training and services to carers and represent the needs of carers
publically and politically
o it is a nongovernment organisation and receives its funding from both AUS and NSW Gov.
Healthy ageing occurs when individuals take a positive approach to their health as they age, enabling them to
maintain a better quality of life in the latter stages of life.
- Increased population living with chronic disease (the health system and services)
As the Australian population and life expectancy increase, so too does the burden associated with the treatment of
chronic disease and disability on the Australian healthcare system. Due to their deterioration of health and increased
susceptibility to diseases, elderly people access a greater percentage of health care services than the general
population. The will adversely affect admissions to hospitals, diagnostic equipment, prescriptions, transportation
(ambulances) and palliative care.
- Demand for health services and workforce shortages (health service workforce)
The growing and ageing population place a burden on the existing healthcare sector, particularly hospitals with
workforce shortages further exacerbates this burden. To address this increased burden, the government may place
more money into creating more services. However, this money must be taken from others areas which will adversely
influence the availability of health services to the rest of the population.
Despite the increase in Australias population, there is a substantial shortfall in the healthcare workforce. This further
exacerbates the substantial burned already placed on the system in addition to the predicted increased burden of the
ageing population.
A carer is any person who provides assistance in a formal paid or informal unpaid role to a person due to that
persons age, illness or disability. The ageing population will indefinitely place an increased burden on existing carers
and volunteer organisation. This may require more funding and incentives to encourage younger people to attain the
skills necessary for this work. It will also require an evaluation of the use of existing resources and if possible, make
changes to use existing resources more economically e.g. partnership between government and community-based
volunteer organisations to ensure services are provide.
Non-Institutional facilities:
Medical services: are services provided by doctors, specialists and other health professionals:
- General Practitioners are the most commonly used service and Medicare refunds patients payments for
these services.
- Specialists e.g. obstetricians, dermatologists, and orthopaedic surgeons are also commonly used.
Health-related services: include other services such as dentistry, optometry, nursing, ambulance services and
physiotherapy.
Pharmaceuticals: Drugs are supplied through prescription from doctors or hospitals or over the counter from
shops or pharmacies. The Pharmaceutical Benefits Scheme (PBS) drugs are subsided by the federal
government for people with special needs.
However, other groups are also responsible for health facilities and services within Australia, including:
Private Sector is responsible for providing:
- Private hospitals and alternate health services e.g. dental, physiotherapy, chiropractic services
Community groups are responsible for:
- Promoting health within a more concentrated or focused area of health e.g. Diabetes Australia, the
Asthma Foundation
Most health systems pursue equity of access to facilities and services. Equity may be divided into two dimensions:
Horizontal equity: equal treatment for equal needs- all people can access treatment regardless of their
socio-economic or socio-cultural status.
- For example, Medicare (Australias health insurance system) provides basic health care for all Australians
regardless of where they live or how much money they have. It also provides bulk billing which removes
cost as a barrier to receiving health care as the doctor directly bills the government for the service.
- The Pharmaceutical Benefits Scheme (PBS) is a government-funded service which provides prescription
medicines at an affordable price with excess costs covered by the Government.
Vertical equity: the priority treatment of the neediest groups in our community with health services,
particularly ATSIs and geographically isolated and people with cultural or linguistically diverse backgrounds
are recipients of this form of equity.
- The Royal Flying Doctors Service is a form of geographical vertical equity- takes medical facilities to
people in remote areas.
- Indigenous health services are funded at the Federal and State level through the Office for Aboriginal and
Torres Strait Islanders Health (OATSIH), which provides 151 services, 58 of which are in remote areas.
- Linguistically and cultural people have access to translator services through the NSW Multicultural Health
Communication Service which is designed to remove the cultural and language barriers which prevent
some people from accessing medical care.
Other access issues: although the above programs have addressed inequities faced by some population
groups, access issues still remain a problem for some, including:
- Extensive costs in time distance and travel borne by people living in rural or remote areas where
diagnostic or specialist treatment is required.
- Health funding limitations do not allow for health services such as dentistry to be subsidised and
therefore, remain inaccessible to some groups.
Health expenditure is the allocation of funding and other economic resources for the provision and consumption of
health services. The two types of health expenditure include:
Recurrent expenditure: regular ongoing costs e.g. salaries of healthcare professionals
Capital expenditure: infrequent costs e.g. buildings, equipment
Different illnesses have different patterns of expenditure by type of health service e.g. CVD, musculoskeletal diseases,
cancers and other neoplasms and injuries accounted for a relatively high proportion of total expenditure. However,
many of these diseases are preventable.
Public or preventative health interventions focus on prevention, promotion and protection rather than on treatment.
Public health strategies may be carried out by any level of government as well as non-government agencies such as
the Cancer Council and the Heart Foundation.
Arguments for a more preventative health approach include:
Cost-effectiveness of human and non-human resources
Improved quality of life
Maintenance of social equity
More economical use of existing structures
Reinforcement of individual empowerment in relation to health
Despite preventative health being generally cheaper, the benefits often take years to translate into a visible reduction
in illness or death. Hence, governments may feel pressure to achieve short-term results and fail to invest in
preventative health.
- Impact of emerging new treatments and technologies on health care e.g. cost and access, benefits
of early detection
There is a mixed impact of emerging new treatments and technologies on health care:
Positive Negative
Allowed new procedures to be performed where Often takes time for medical professionals to adapt
previously there was no treatment option e.g. work practices to make use of new technology, due to
provision of prosthetic hip rather than living with an lack of training or understanding or high
arthritic one. establishment or operating costs.
Savings on the patient length of stay in hospital Equity of access:
partially offset by increased cost of technology but - For rural: medical advances are of most
have increased capacity in public hospitals. benefit to those who live close to medical
Allows the elderly to live longer with managed facilities.
conditions (CVD). - Unequal distribution of technology (part.
More expensive items) does not allow equal
access to all the population.
Examples:
Cancer Screening: aims to reduce mortality and morbidity of cancers through early detection:
BreastScreen Australia: uses mammography for screening
National Cervical Screening Program: using pap smear tests
National Bowel Cancer Screening Program: using faecal occult blood tests
Childhood vaccinations: National Immunisation Program Schedule covers immunisation for diphtheria, tetanus,
whooping cough, polio, measles, mumps, rubella, meningococcal type C disease, chickenpox, hepatitis B etc.
Describe the advantages and disadvantages of Medicare and private health insurance, e.g. costs,
choice, ancillary benefits
- Health insurance: Medicare and private
Public: in 1984, the Australian government introduced public health insurance known as Medicare. Its purpose was to
provide equal access to free or subsidised health services for all.
Advantages Disadvantages
Free, availability of choice Some important services not or only partially available e.g. dental care
Emergency health care Increased demand resulting in longer waiting times and additional strain
Availability of bulk-billing on hospitals
Covers 85% of scheduled fees Limitations to the level of choice available
Higher taxation
Redirecting resources and money away from other areas
Private: optional contributions to a private body to cover additional health services e.g. specialists and private
hospitals.
Advantages Disadvantages
More health areas covered e.g. physiotherapy, optical, dental, Costly
chiropractor Premiums to be paid regardless of use
Capacity to be treated in a private or public hospital Premiums do not always cover all
Degree of choice is available regarding hospitals, doctors and expenses
time of treatment
Generally much higher levels of health services
Government offers 30% rebate
Avoid the Medicare levy surcharge
Evaluate health care in Australia by investigating issues of access and adequacy in relation to social
justice principles:
- How equitable is the access and support for all sections of the community?
The idea of social justice has been important in dealing with the fair allocation of resources and money that facilitates
better health care. Both public and private organisations are being made more accountable for their spending and
deliver more efficient and effective health care services.
- How much responsibility should the community assume for individual health problems?
Individual health problems are the result of sociocultural, socioeconomic and environmental issues. So ultimately,
there is a substantial level of responsibility placed upon the community however; individuals must take responsibility
for the promotion of positive health changes for themselves and the community.
Alternative medicine is often referred to as holistic medicine as it not only treats the source of the problem but also
takes into account the individuals overall state of health. It recognises that there may be a number of imbalances
which have led to the disease or ill health of the individual. Quite often, alternative medicine practices deal with not
only the body but also the mind as they are thought to work in unison.
- Reasons for growth of complementary and alternative health products and services
There are a number of reasons as to why alternative and complementary medicines have grown in Australia:
Incorporates a holistic view of health
Multi-culturalism brings various beliefs and traditions regarding the use of medicine e.g.:
- Western: synthetic medications
- Eastern: natural remedies
Failings of traditional services e.g. long waiting times
Regulations of alternative health services, offering consumer protection
Growth in private health cover for alternative and complementary approaches
Complimentary services can enhance the success of traditional services when used in conjunction with one
another
Alternative health care Description What benefits does the therapy claim to
achieve?
Reflexology Manipulation of certain parts of the feet Stimulation of parts of the feet affects certain
organs and glands of the body. Reflexology
gives energy, removes toxins and reduces
stress.
Meditation Relaxation of body parts and clearing Stress release, improved concentration,
the mind of thoughts happiness, contentment and improved
health.
Shiatsu Body pressure, stretching and spinal Shiatsu helps the natural healing process by
manipulation working on weaknesses in the energy
systems- returning the balance of body and
mind.
Magnetic therapy Using a variety of magnetic products on They put the body in an optimum
various body parts e.g. magnetic environment to heal itself.
insoles, bedding etc.
Biofeedback Monitoring equipment gives people Healing and stress reduction by recognising
feedback on how their bodies are and managing their bodily responses to
responding to certain stimuli e.g. stress. stimuli.
Psychotherapy Regular sessions with a therapist to Psychotherapy aims to improve ones
discuss/express thoughts and feelings. control over their emotions and improve self-
acceptance.
Acupressure Applying pressure (using the thumb) to Pressure stimulates the corresponding
different pressure points on the body. glands of the body, restoring energy, and
relieving pain.
Acupuncture The insertion of fine needles into Restoration of correct functioning, pain relief.
pressure points to restore the bodys
flow of energy.
- How to make informed consumer choices
The wide range of alternative health services can confuse and mislead the consumer and potentially endanger their
health. Before using an alternative service, a consumer should:
Check the qualifications of the provider
See if the industry is endorsed by the Australian Health System
Research what is involved (ask provider, seek other methods)
Seek second opinions from others e.g. friends, family, GP
Health promotion based on the five action areas of the Ottawa Charter
Federal Government:
Provide leadership and coordination
Interact with international agencies such as WHO
Private Sectors:
Work to protect the environment
Provide goods and services
Create working conditions that contribute to achieving healthy outcomes
Local Communities
Develop partnerships to provide safe environments and health services
Identifying the specific needs of local groups
Address the critical determinants of health
Individuals:
Take responsibility for their own health
Seek accurate health information to make informed health decisions
Support the health of others, participate in community activities
- The benefits of partnership in health promotion e.g. government sector, non-government agencies
and the local community
Intersectoral collaboration is a term used to describe the partnership of individuals, communities and the government
to achieve common goals. This has proved beneficial:
Increased participation when individuals and communities are included in the planning of health promotion
programs e.g. The NSW government used surveys to allow public input as part of their Fit for the Future
initiative
Empowerment of individuals and communities to take action to improve their health e.g. asking students to
design the school hat before introducing a compulsory hat rule
Increased sense of control over health decisions e.g. community forums where health problems are identified
and groups work together to develop solutions.
Improved capacity to address other health issues in the future e.g. individuals can apply similar skills to
address other health concerns
Investigate the principles of social justice and the responsibilities of individuals, communities and
governments under the action areas of the Ottawa Charter
- How health promotion based on the Ottawa Charter promotes social justice
Prior to the Ottawa Charter (1986), health promotion tended to focus on the responsibility of the individual for their
level of health. Such an approach ignored the other factors affecting health that can be out of the individuals control
(socioeconomic, sociocultural and environmental). The action areas of the Ottawa Charter take these factors into
account when health promotion strategies are being developed. By addressing these factors, all individuals are given
a greater opportunity to improve their level of health despite their circumstances. Hence, health promotion based on
the Ottawa Charter promotes social Justice.
The Social Justice principles include:
Supportive environments: making it easier for individuals to make healthy decisions.
Equity: opportunities to improve health status are consistent in their provision to all.
Diversity: health promotion is tailored to the needs of various groups to increase its perceived value.
R Example of the health sector moving taking a more preventative approach to healthcare. Federal Health
Minister, Nicola Roxon announced the objective of the Swap it dont stop it initiative is to make healthy
changes desirable and achievable, an objective that has the potential to reduce the risk factors for chronic
disease in Australia.
The swaps promoted by the initiative reduce the likelihood of obesity and hence, the development of
chronic illnesses. This would ease the significant financial burden these treatment costs placed on the
government, with over $6 billion spent on diabetes and heart disease alone annually.
The Swap it dont stop it initiative supports the cultural diversity of Australia as apparent through the
factsheets on the Swap it, dont stop it website which are available in different languages.
Furthermore, rather than specifying what nutrition or physical activity is required for a healthier lifestyle,
this initiative focuses on the empowerment of individuals, forcing them to assess their lifestyle decisions,
and make positive changes.
This initiative successfully orientates health services towards the diverse Australian population as a whole,
rather than focusing on one group.
S The government has incorporated this action area into the Swap it dont stop it initiative through the
suggest a swap page on the campaigns website. The forum allows individuals to contribute their
swapping ideas which are published on the forum, establishing a sense of community.
The initiative has also recognised that specific groups in Australian society suffer greater inequity in
regards to health. This is evident through the development of Local Community Campaigns for Aboriginal
and Torres Strait Islander people as part of the Swap it dont swap it initiative. The program focuses on
the promotion of a healthy lifestyle and education about chronic diseases through activities developed by
the community. Part of the program is Healthy Community Days whereby local community health
campaigns are showcased to the community, encouraging members to become involved in local health
campaigns.
C Media campaigns promoting change in everyday environments. For example, posters in food courts
suggest swap greasy food for a healthier option. This form of media is highly effective as it encourages
individuals to make immediate health-promoting changes to their lifestyles.
The campaign furthermore advocates the importance of supportive social environments through the
television advertisements. The advertisements centre on the protagonist, Eric and his swapping to a
healthier lifestyle in different social contexts. For example, when out with friends, only having alcohol
sometimes rather than often. Placing the swaps in a familiar social context allow the Australian public
to connect with Eric and emphasise the importance of a supportive social environment.
B Federal Governments Swap it dont swap it initiative supports current government legislation as part of
the National Chronic Disease Strategy on compulsory physical activity. In 2007, the Federal Government
made it compulsory for students in Years One to Ten to complete a minimum of two hours of physical
activity per week. The then Health Minister, Mr McGowan noted that although the government has a role in
establishing legislation to promote healthier lifestyles for children, parents must play their bit as well,
after school and on weekends. In considering the socio-ecological approach to health, children are more
likely to develop healthy lifestyles if supported by both government legislation at school and by parents at
home.
Also a part of the National Chronic Disease Strategy is BreastScreen Australia. This is part of the
population-based screening which focuses on groups which are at increased risk of developing breast
cancer. The preventative initiative provides free mammography screening and follow up for women aged
50-69 years. The costless nature of these screenings promotes the social justice principle of equity. The
screenings have been shown to reduce both the mortality and morbidity of breast cancer amongst
Australian women through the early detection of cancer.
The National Tobacco Strategy
Each year more than 4000 Australians aged between 35-64 years die prematurely due to smoking.
Tobacco use is the greatest contributing factor to the gap in life expectancy between those most advantaged
and those most in need.
The National Tobacco Strategy aims to improve the health status of Australians, promote healthy ageing and
reduce the social inequities intensified by Tobacco use. Its objectives include:
- Reduce uptake
- Increase cessation
- Reduce exposure for non-smokers
- Reduce harm associated with the use and dependence on tobacco and nicotine
- Promote equity
D Cessation services: provision of self-help materials in print or online to assist smokers to quit. Quit
plans provide tailored advice to smokers either electronically or by post.
Effective because smokers have access to information to help them quit irrespective of their location
Community support and education: give children information about smoking including short-term
effects. Help children develop skills to resist experimenting and to avoid addiction
Effective because education can deter young people from smoking irrespective of family environment.
Addressing determinants of health: Concentrate delivery of education materials for parents through
maternal and child health centres, playgroups and childcare centres in low income areas.
Effective because parents in disadvantaged areas would have access to information that would
encourage them not to smoke, both for their health and their childrens.
R Cessation services and treatment: doctors and other health providers offer advice to smokers about
the quitting process.
Effective because smokers are supported by health professionals during the quitting process in order
to improve existing health conditions such as CVD rather than just treating the disease.
Address the determinants of health: training multilingual health professionals and distribute media
releases in community languages
Effective because language barriers are broken down and quit messages are delivered to all members
of the community.
S Addressing determinants of health: ensure Aboriginal and Torres Strait Islander organisations are
represented in expert decision making committees.
Effective because it ensures various cultural considerations will be acknowledged when making
decisions.
Addressing determinants of health: The Centre for Excellence in Indigenous Tobacco Control has
been funded to develop culturally appropriate resources.
Effective because resources specifically target the ATSI community and ensure there are no cultural
barriers.
B Regulation: laws banning the sale of tobacco to minors and limiting visibility of tobacco products.
Effective because it limits young peoples access to tobacco products and reduces the chances of
them taking up the habit
Regulation: increasing excise taxes on tobacco products
Effective because cigarettes become less affordable and therefore encourage smokers to quit
Research, evaluation, and monitoring and surveillance: provide funds to conduct research into nicotine
addiction
Research may uncover a breakthrough in regards to treating nicotine addictions
Research, evaluation, and monitoring and surveillance: develop legislation which requires tobacco
companies to provide data relating to sales figures on a state by state and regional basis.
Data could be used by the government to target Quit programs to those who would benefit the most.
HOW DOES TRAINING AFFECT
PERFORMANCE?
ENERGY SYSTEMS
- Definition of energy: The capacity or ability to perform work
- Energy in human movement:
o Human movements transfers chemical energy to mechanical energy (breaking of chemical bonds in
molecules releases energy for use by the body)
o The energy from food is used to make a chemical compound called adenosine triphosphate (ATP).
When this bond breaks, energy is released and the cell can perform its function. E.g. cell in in the
intestine has a digestive function.
o ATP is a high energy compound that stores and transfers energy to body cells, allowing them to
perform their specialised functions as muscles contract
o Phosphocreatine (PC) is a high-energy compound stored in muscles, which applies energy for short
duration, high intensity activity.
o Aerobic metabolism is the production of ATP in the presence of oxygen.
o Continuous
Sustained effort without rest/intervals for longer than 20 minutes
HR must rise above aerobic threshold and remain within target zone
Two types:
Long, slow distance training
High intensity work of moderate duration
E.G. jogging, cycling, aerobics
o Fartlek
Vary speed and terrain therefore engaging both aerobic and anaerobic
Can also be achieved through varying speeds
Beneficial for game players who have stops, starts and direction changes
E.G. variety of bursts of speed every 2-3 minutes. (30 secs jogging, 30 secs walking, 15 secs
jogging, 20 secs sprinting, 20 secs walking, 10 secs up hill)
Benefits team games
o Interval
Alternating sessions of work and recovery
Short rest period in the ratio 1:1
Develops aerobic endurance because:
Sustained effort and moderate intensity
Ensures there is stress but not fatigue
Overload principal applied (work intensity/work time)
E.G.400m run at 60% intensity, walk 100m repeat
o Circuit
Move from one activity/station to another
Develops aerobic, muscular endurance, strength, flexibility and sometimes anaerobic
depending on time spent at each station
Decreasing times=improving fitness levels
Progressive overload can be applied and achieved by:
Increasing number of stations
Increasing time at each station
Increasing reps and each station
Increasing reps of the circuit
Determining the reps at each station based on the individuals fitness level
Decreasing time allowed for each station
Greatest benefits achieved when?
Overload principal applied
Skills are game focused
All fitness components are developed, not just some
Record cards are kept to see progress
E.G. 20 power jumps 20 stretches 10 push ups 10 sit-ups 10 shuttle runs 1 min on
tramp 30 bench steps 10 shots in 100 skips 10 back extensions
Anaerobic
Interval
o Short- less than 25 seconds- ATP/PC
o Medium-25 secs to 1 min- Lactic Acid
o Long- 1 to 2 mins- lactic acid/aerobic system
o Interval
Sprint training over short distances using max effort with long enough rest periods to allow for
lactate to disperse
Develops speed while focusing on technique
o With minimal recovery the athlete trains closer to their anaerobic threshold allowing an increased
tolerance of lactic acid
o Minimum of 2 minutes recovery allows for CP stores to replenish and thus allows full explosive activity
to occur again best through 1:3
Plyometric
o Lengthening muscles through eccentric contractions
Hopping and bounding help develop leg power which can be transferred into running and
jumping
Flexibility
o A flexibility program is essential for:
Prevention of injury
Improved coordination between muscle groups
Muscular relaxation
Decreasing soreness and tightness following exercise
An increased range of movement around joints, maximising performance potential
o Flexibility is affected by
Age
Sex
Temperature
Exercise
Specificity
o Stretch reflex a protective mechanism in the muscle to prevent injury while stretching a muscle
o Static
Safe form of stretching
Held for 10 to 30 secs
Holding heel to bottom for stretch in rectus femoris
o Ballistic
Repeated movements such as swinging and bouncing to gain extra stretch
Activates the stretch reflex which causes the muscle to contract-
Leg Swings
o PNF
Progressive exercise incorporating static stretches, isometric contraction and a period of
relaxation in lengthened position
Lengthening a muscle against a resistance usually provided by a partner
Progressive sequence
E.G. hamstring stretch against partner, pushing, then lowering leg etc (RON)
o Dynamic
Moving parts of your body and gradually increasing reach and range of movement
E.G. lunges, leg swings
Strength training
Is a form of training where muscular contraction is rested by calculated loads, thereby building strength in the muscle.
Type of Resistance Repetitions Sets Exercise Rest Sports good
Strength speed for
Training
Absolute 80-100% of 1-5 3-6 Fast 3-5 min Lifting, shot
1RM put
Power 70-80% of 6-10 3-6 Fast 2-3 min Sprinting,
1RM javelin
Endurance 30-50% 15+ 3-6 medium 1-3 min Rowing,
1RM martial arts
o Free weights
Used to develop all muscles in a group at the same time
Can be time consuming as you change the weight/ amount of resistance
Requires strict technique and form
E.g. barbells, dumbbells, and hand weights used for bicep curls, bench press
o Fixed weights
Resistance provided by stacked weights where users can adjust loads by changing pin
placement.
Better for beginners- less chance of injury and provides more stability and confidence
Good for isolating specific muscles for development.
E.g. leg press, hamstring curl, leg extension
PRINCIPALS OF TRAINING
Progressive overload
o The body has two responses of homeostasis
1. Repair response
2. Adaptation response- ability for the body to adapt and respond better next time.
o This is when the body system or tissue is worked harder than it is accustomed to working, and as the
body adapts to the new levels, training should be progressively increased.
o Light regular training will NOT achieve this; the body must be under considerable stress so that
improvements can occur.
o However if there is too much overload, injuries could occur.
o Applied in running distances more times or longer distances with changing recovery times
Specificity
o The type of exercise being used in training should be specific to the
Energy systems required in your sport
Muscle groups required in your sport
Skill and health related components required in your sport.
o E.g. marathon runners should develop their aerobic system and leg muscles while a shot putter needs
to develop their ATP/PC system and their shoulder/back and arm muscles.
o Cross training can be used as a supplement however should not be a substitute
o It helps with:
Motivation
Recovering from injury
Maintaining aerobic base
Assisting with muscular balance
Reversibility
o If a person stops training the effects will be quickly lost and the persons performance will decline
o Physical and mental reductions can occur
o Maintenance programs can be developed to help maintain however not improve training levels.
o Many athletes use these in off seasons
Variety
o Involves changing training sessions and the activities that you do in each
o This will help to:
Maintain focus and interest in the sport
Decrease boredom
o However this principal of training is not absolutely necessary to improve performance (unlike
progressive overload)
o Throwers may vary sessions between venues, gym and track for developing different elements of the
throw
Training thresholds
o Maximum heart rate in relation to the volume of oxygen uptake
o Three important products in relation to training thresholds that increase in proportion to intensity of
exercise
Heart Rate
Ventilation
Blood lactate
o ANAEROBIC threshold=
The point where lactic acid begins to accumulate
The maximum speed or effort that an athlete can maintain, and still have no increase in lactic
acid
Blood lactic acid can be due to:
Lack of oxygen in the muscles
Accelerated conversion of glucose and glycogen to pyruvic acid
Increased use of fast twitch fibres
Reduced rate of lactic acid removal
o AEROBIC threshold=
The intensity at which an athlete needs to work to produce an aerobic training effect or
physiological improvement in performance
About 70% of max HR and 50-60% of max VO2
Is the training rate at which the baseline lactic acid level (level you can work before lactic acid
sets in) starts to rise
Warm up and cool down
o Warm up involves:
Warming up the body to prepare for the activity to follow
Increases blood flow to muscles
Increases body temp
Makes muscles, ligaments and tendons more elastic
Reduces risk of injury due to full range of movement able to be carried out
Three stages:
1. General warm up
a. Gentle use of large muscle groups
b. Raise HR
c. Progressive increase of intensity
2. Stretching
a. Slow stretching of major muscle groups
b. Dynamic stretching very helpful
c. Static stretching held for 30 seconds
d. Also stretch those muscles that are specific to the activity
3. Specific warm up
a. Practicing performance like activities that progressively increase HR and use
muscles and ligaments involved
b. Helps to activate motor neurons involved in the activity
o Cool down
Involves active recovery
Gives the body time to return blood to heart rather than let it pool in muscles
Flush out toxins and rebuild energy stores required for next performance
Should include stretching as this reduces muscle soreness and aids recovery
Aerobic Training
Resistance Training
Variety
Specificity Body weight resistance Warm up/Cool down
Progressive Overload Reversibility
Muscle Strength (1-6 RM) Machines Training Thresholds Gross motor
Increase load Maintain program to avoid
Power (1-5 RM) Plyometrics Anaerobic energy production Stretch
Increase reps muscular atrophy
Muscular Endurance (>15RM) Vary type and order of Skill Specific movements
Increase Sets
Hypertrophy (8-12 RM) exercises
Oxygen uptake and lung OU: amount of oxygen OU: higher % of inhaled -slower to fatigue
capacity the body uses per min oxygen is used per min - perform better at high
intensity
LC: volume/size of the LC: pre-determined - greater use of full lung
lungs capacity per breath
Resting heart rate Heart beats per min Decreases as the heart - delay fatigue
whilst sedentary becomes stronger and - delayed onset of blood
hence more efficient at lactate accumulation
delivering and muscles - increased CR
become more efficient efficiency
at using oxygen
Stroke volume and SV: amount of blood SV: increases due to More oxygen around the
cardiac output pumped out of the heart increasing muscle size body, resulting in:
per beat of heart - higher performance
CO: amount of blood CO: increases due to - efficient release of
pumped out of heart per the increasing muscle energy
min size of the heart - quick recovery
- less waste
- slower to fatigue
Effect on fast/slow Fast: short/anaerobic Predetermined however Slower to fatigue-
twitch muscle fibres Slow: specific training can athlete is able to
long/aerobic/endurance improve efficiency perform at a higher
intensity for longer
Haemoglobin level
o Best increased through training at altitudes and can result in up to 20% improvement
o Endurance training increases both total haemoglobin levels and blood plasma therefore a trained
person will have more blood volume and haemoglobin levels than an untrained person
o This enables the trained person to transport more oxygen-enriched blood from the lungs to the
working muscles therefore can work for longer without fatigue setting in.
Muscle hypertrophy
o Refers to muscle growth and the increases of size of muscles
o Length remains the same while size and cross section increases
o Can be improved by overload training that stimulate activity in the muscle fibres causing them to grow
o Decrease in training results in atrophy
o The extent of hypertrophy depends on:
Muscle type- white muscle fibres (fast twitch) generally larger than red (slow twitch) . Training
will increase cross section but cannot change from red to white
Type of stimulus- as hypertrophy is enhanced through progressive overload, resistance
training with low repetitions of high resistance
Regularity of training- regular= hypertrophy, while irregular= muscle atrophy (reduced size of
muscles)
Availability of body hormones- more easily achieved in males due to higher concentration of
testosterone
- Motivation
- Reinforcement
- Arousal levels
- Anxiety
- Behavioural Goals
- Mental rehearsal
- Aspiration
** Those who practice in order to improve performance are likely to stay motivated longer than those who perform in
order to gain rewards from external sources.
ANXIETY AND AROUSAL
**Anxiety = a mainly psychological process that is characterised by fear or apprehension in anticipation of a
confronting situation that is perceived to be potentially threatening.
**Someone experiencing anxiety may:
- Feel threatened
- Not be able to think clearly
- Seize up
A boxer may be aware training is insufficient but must go an indefinite number of rounds with a superior opponent
o State (A-state)
Refers to the emotional response of the athlete to a particular situation
Certain levels may be beneficial where aggression is an outlet - rugby
E.g. nervous just before a cricketer goes to bat, or just on grand final day
Sources of stress
o Come from either internal or external
o Can experience
Too much stress (hyper stress)
Too little stress (hypo stress)
Bad stress (distress)
Good stress (eustress)
Optimum arousal
o Definition-
Arousal can be defined as the emotional, mental or physiological activation required to
produce a response
Sport performance arousal- refers to the degree of energy released and the intensity of the
readiness of the performer.
o Can be measured by (symptoms)
Muscle tension
Increased heart rate
Skin temps increase (sweat)
Breathing increases (respiration)
Brain wave activity
o Inverted U hypothesis
Under aroused- performance may suffer due to:
Lack of motivation
Lack of intensity
Disinterest
Poor concentration
Inability to cope with distractions
Relaxation techniques
o Progressive relaxation
Involves the systematic tensing and releasing of muscles.
Usually starting from feet and working up the body
Ensures all muscles are in a relaxed state and therefore reducing any tension or stress
After a while may be able to relax in a shorter period of time or without contracting at all. May
even use trigger words calm during competition to relax.
o Autogenic training
Relies on using self suggestion to generate feelings of heaviness (lack of muscle tension) and
warmth (dilation of blood vessels) in the muscles
Composed of three basic parts
Creation of the feeling of heaviness and warmth
Use of imagery of relaxing scenes
Use of specific themes to assist in bringing about the relaxation response.
o Meditation
Involves the total concentration on a word, phrase or image.
Frees the mind from distracting thoughts that may have caused stress
Gives the body time to relax and recuperate after stress or physical exercise
o Biofeedback
Uses instruments that measure changes in bodily functions.
Gives the athlete better control of these changes as they are aware they have occurred
E.g. heart rate monitor- enables the athlete to concentrate on lowering heart rate by relaxing
Main disadvantage is the expense of the item
o Hypnosis
Is the creation of a sleep-like condition in co-operation with another person
Induces a state of deep relaxation. Similar to autogenic training and meditation
Goal setting
o Short term goals
Goals that can be achieved over a short period of time that lead the athlete to certain points
that are linked to their long term goals
E.g. train 4 times per week for the next 6 weeks, increase weights by 10% every three weeks,
get 6 rebounds in the game today.
Pre performance
o Fuelling up-
should focus on increasing their carbohydrate (glycogen) stores, as this is
the primary fuel for the body
E.g. A boxer should ensure they consume carbohydrates just like marathon
runner, even though their activity requires more strength, agility and fast
movements rather than pure aerobic endurance.
o Carbohydrate loading-
Changes to training and nutrition that can maximize muscle glycogen stores
prior to an endurance competition.
Muscle glycogen levels are normally in the range of 100-120 mmol/kg BUT
after carb loading they can increase to around 150-200 mmol/kg.
Carbohydrate loading consists of a 3-4 day 'depletion phase' which involves
involving hard training plus a low carbohydrate diet which was thought to
have stimulated an enzyme (glycogen synthase) which is responsible for
converting glucose to glycogen which can then be used to fuel the body. This
was then followed immediately by a 3-4 day 'loading phase' involving rest
combined with a high carbohydrate diet, which boosts carbohydrate stores.
Research has shown that the depletion phase was not necessary. It is
generally more accepted now that 1-4 days of exercise taper while following
a high carbohydrate diet is sufficient
Allows athletes to exercise at their optimal pace for a longer time.
Can improve performance by 2-3%
E.g.
Breakfast - 3 cups of low-fibre breakfast cereal with 1 cups of reduced
fat milk
- 1 medium banana
- 250ml of orange juice
Snack - Toasted muffin with honey
- 500ml sports drink
Lunch - - 2 sandwiches (4 slices of bread) with filling as desired
- 200g tub of low fast fruit yoghurt
- 375ml can of soft drink
Snack - Banana smoothie made with low-fat milk, banana and honey
- Cereal bar
Dinner - 1 cup of pasta sauce with 2 cups of cooked pasta
- 3 slices of garlic bread
- 2 glasses of cordial
Late snack - Toasted muffin and jam
- 500ml sports drink
o Tapering-
Refers to a period of time where the volume of training is reduced and the athletes dietary
intake is slowly reduced and adjusted in the days or weeks leading up to an event.
This helps to prevent fatigue from impacting your performance on the day.
E.g. taper week for a marathon runner (1 week prior to competition)
o Day 1 Exercise Duration 60 minutes, Carb intake 60%
o Day 2 Exercise Duration 40 minutes, Carb intake 50%
o Day 3 Exercise Duration - 30 minutes, Carb intake 40%
o Day 4 Exercise Duration 20 minutes, Carb intake 70%
o Day 5 Exercise Duration Rest, Carb intake 70%
o Day 6 Exercise Duration Rest, Carb intake 70%
o Day 7 Race Day
Ensures the body is not experiencing any fatigue on race day as a result of training.
Increase muscle glycogen stores
Lead to an increase in oxygen uptake, an increase in muscle glycogen levels and an increase
in an athlete's strength and power.
3% increase in power, and an increase in sustained endurance, compared to those who did
not taper.
3-4 hours before The athlete should eat a high carbohydrate meal. This will ensure their
exercise glycogen stores are topped off and their body is fuelled up, ready to
produce a slow release of energy that will last them the length of the race.
This is the last big meal before the race as it allows time for digestion and
will reduce the likelihood of stomach upsets during the race. The athlete
should also consume around 300ml of water at this stage to ensure
adequate hydration before the competition. Examples include:
- 2 cups of plain pasts or scrambled eggs on toast.
- Baked potato and cottage cheese filling and a glass of milk
- Baked beans on toast
- Fruit salad with flavoured yoghurt
- Pasta or rice with a sauce
1-2 hours before The athlete should consume a smaller meal consisting of complex
exercise carbohydrates They should also continue to keep up fluids by consuming
another 300ml of water. Examples of foods include:
- Milkshake or fruit smoothie
- Breakfast cereal with milk
- Cereal bars
- fruit
1 hour or less The athlete could consume a light snack if they wish. This will supply their
body with more complex carbohydrate to ensure optimal glycogen stores.
The athlete should also ensure they are remaining hydrated and are
consuming more water or Gatorade. However at this stage it should be
smaller sips to ensure there is no bloating or stomach upset during the
race. Examples include:
- One piece of fresh fruit such as a banana or an orange.
- Jelly lollies
- Sports bars
- Cordial/sports drinks
- Carbohydrate gel
o Hydration-
refers to the athlete supplying fluid to their body to restore or maintain a fluid balance and
avoid dehydration (loss of water and salts essential for normal bodily functions)
dehydration will reduce exercise performance, increase fatigue, increase heart rate and
increase the potential for heat stress.
Indicator of dehydration = colour of their urine.
Some sports drinks contain electrolytes that help with the reabsorption of water
E.g. A marathon runner will lose a lot of water through sweating and respiration during the
exercise, and therefore to optimise performance the athlete should be well hydrated before
they begin to ensure optimum performance and escape the symptoms of dehydration. These
include dry sticky mouth, headache, dizziness, dry skin and tiredness.
Example: A marathon runner should ensure they are constantly hydrated; however it is even
more important in the few days before and the day of a major event, to ensure optimum
performance. About 3 days before the event the athlete should be drinking on average 2-3 L
of fluid each day. This will ensure they are fully hydrated before their event. On the day of
competition the athlete should consume about 300-500ml 30 mins prior to the event
o Glycaemic index-
Refers to the measure of effects of carbohydrates on blood sugar level. That is how quickly
the fuel acts on the body to produce energy and how much of an effect it has.
High GI include: Glucose, Cornflakes, Potato, Sports drinks, White bread, Weetbix, Honey,
White rice. Therefore dramatic increase in energy levels.
o Taken by sprinters and throwers to enhance ATP and lactic acid stores
Low GI include: Milk , Yoghurt, Apples, Pasta, Baked beans, Grain bread. Beneficial to those
wanting to sustain their energy
o Taken by distance runners and people playing team sports to enhance long supplies
of energy
During performance
o Refuelling-
30-60g of carbohydrate per hour is recommended for marathon runner
benefit from high GI foods. E.g. energy bars, energy gels and sports drinks. Liquid and gel
forms of carbohydrate
Example: a marathon runner should carry liquid and/or gel forms of carbohydrates with them
during the race, or have them organised at certain stations along the way. This is to ensure
they are receiving enough fuel to last the entire race and prolong fatigue of the aerobic
system
o Rehydration:-
Dehydration can severely decrease an athletes performance.
Constantly losing fluids through sweating and respiration
Athletes should already be well hydrated before the event and throughout the event should
plan to drink small amounts regularly. This will minimise the chance of a full, uncomfortable
stomach and decrease risk of hydration.
Post performance
o Refuel carbohydrate (energy) stores-
consume carbohydrates 30 mins after completing exercise
The amount of carbohydrate that should be consumed depends on the type of activity
undertaken. E.g. a sprinter wont need to consume as much as a marathon runner due to the
difference in energy systems used.
examples of carbohydrate rich recovery snacks include:
o 700-800ml sports drink
o 2 sports gels
o 500ml fruit juice or soft drink
o 300ml carbohydrate loader drink
o 2 slices toast/bread with jam or honey or banana topping
o 2 cereal bars 1 cup thick vegetable soup + large bread roll
o 115g (1 large or 2 small) cake style muffins, fruit buns or scones
o 300g (large) baked potato with salsa filling
o 100g pancakes (2 stack) + 30g syrup
carbs after exercise will reduce the disturbances to the immune system and therefore decrease
the risk of athletes catching infections illnesses, such as the common cold.
The carbohydrate reduces the stress hormone response to exercise, which as a result,
minimizes its effect on the immune system, as well as also supplying glucose to fuel the activity
of many of the immune system white cells.
SUPPLEMENTATION
For Against
Athletes with high energy demand may not be able to get Pass all excess stores as the body can only hold so
all they need from a balanced diet: much of each vitamin or mineral.
Vitamin B: release energy from food A balanced diet should cover all requirements and
Vitamin C: helps absorb iron assist in the absorption of nutrients.
Iron: haemoglobin formation No fibre in tablets.
Calcium: strong bones
o Minerals
Iron
Found in haemoglobin
Diminished haemoglobin levels affect performance as the muscles are not gaining
enough oxygen
Preferred intake= balanced diet
Sports anaemia early stages of heavy training programs (lack of energy and
general fatigue) thought to be caused by lower iron intake in relation to boost in
exercise
Iron found in : lean meat, grain products, dark leafy green veggies (spinach)
Those most at risk of iron deficiency include:
o Endurance athletes (sweat loss)
o Females (menstrual blood loss)
o Vegetarians (lack of red meat)
o Adolescent males (growth spurt)
Calcium
Vital for bone structure and preventing osteoporosis
Preferred intake= balanced diet
Can be found in: leafy green veggies, dairy products, fish (salmon and sardines)
Those most at risk of calcium deficiency include:
o Females (insufficient intake of dairy)
o Females whose menstrual cycles have ceased (leads to loss of calcium from
bone tissue)
Protein
o Responsible for holding cells together and in the growth and repair of muscle tissue
o Composed of various types of amino acids
o Supplements found in liquid, and powder forms
o Average person needs to consume 1g of protein for each kilogram of body weight
o Preferred intake = balanced diet
o Found in: fish, chicken, red meat, cheese breads, cereals and some types of beans
o 12-15% of recommended intake should consist of protein
o Thought to be beneficial for strength athletes (weightlifters, body builders)
o Too much protein
Can increase amount of calcium excreted in urine
Cannot be stored therefore must be excreted and can affect with kidney function
Caffeine
o It assists metabolic processes through ergogenic properties
o Promotes glycogen sparing which prolongs the point of exhaustion
o Proven that is does NOT improve short term high intensity activities such as sprinting
o High levels are not recommended but can be beneficial for endurance activities in small doses
Creatine products
o Found in the muscles in the form of creatine phosphate, which provides a ready source of ATP to the
working muscles in times of high demand (anaerobic activities)
o In lower intensities creatine it is resynthesised into creatine phosphate to be used later
o Average person = 2g of creatine a day
o Main source is animal products, e.g. meat
o Body has a max amount of creatine it can store. When this is reached it will break down the excess
and excrete it though urine
o Does to extend the amount of time a performance can be maintained but can increase the efficiency
of ATP production
o Will benefit those who do many sets of high intensity activity with short rests
o Shown benefits more if taken in conjunction with carbohydrates as it aids absorption
o NEGATIVE= weight gain
RECOVERY STRATEGIES
Features Benefits
Cool down: returning the body back to its resting state. Disposes lactic acid out of body
An active warm down includes stretching: passive and Restore muscle length and range of movement
static. Decreases muscle tension and relaxes muscles
Hydration: water volume must be replaced as well as Essential for bodily functions
electrolytes such as sodium lost through sweat. Can prevent cramps
Hydrotherapy: recovery involving water, including: Decreases muscle soreness
- Deep water running Delays onset of muscle soreness during recovery
- Ice baths sessions
- Spas
Massage: manipulation of superficial and deeper layers Reduce lactic acid levels attained through
of muscle and connective tissue to enhance function and repetitive activities
aid in the healing process. Rehabilitation: returns neural pathways to working
order as soon as possible
Speeds the recovery of soft tissue injuries
Cryotheraphy: cooling which decreases the amount of Decreases inflammation after injury
blood and scar tissue build up at the injured site: Realigns muscle fibres, removes lactic acid from
- RICE working muscles
- Ice massage
Relaxation: can include: Lowers blood pressure, decreases motor neuron
- Flotation tanks response to everyday stresses.
- Music, sleep Allows injuries and body to heal/replenish.
- Warm baths, showers and meditation Decreases Heart Rate
Relaxes muscles
Physiological strategies
o Cool down
slowly and actively decreasing the intensity of activity until the body has adjusted to the
change.
It also includes stretching which, will help reduce the occurrence of delayed-onset muscle
soreness (DOMS).
It is proven that an appropriate, active cool down recovery will improve performance by about
30%.
5-10 minutes slow easy exercise followed by static stretching
Helps rid the body of waste (lactic)
Example a marathon runner in training will be experiencing fatigue at each session, therefore
it is vital that they partake in an active cool down, to rid their muscles of any excess lactic acid
and to gradually lower their core body temperature. This ensures that they are performing at
their optimum level each session and each competition.
o Nutritional Plan
Fluid Recovery
Refers to the athlete supplying fluid to their body to restore or maintain a fluid balance
and avoid dehydration
Following exercise the athletes body temperature remains high, therefore causing
further dehydration and decreasing performance for next time.
A good monitor = weight. Following exercise if the athlete is lighter by 2kg, this
means that they will have a deficit of 2L of fluid.
Example- a marathon runner will lose a significant amount of fluid during competition,
due to the nature of the race. It is a long period of time, working the body at a medium
intensity, which will result in a large amount of water loss through sweating especially
if the temperature and humidity are high. Therefore it is essential that the athlete
should consume enough water to replace what has been lost.
Fuel Recovery
Replenish depleted glycogen 30min -2 hours after exercise
After 2 hours 50% less glycogen is absorbed
50-100 grams of carbohydrates within 2 hours necessary for recovery also consume
protein but only in ratio 4:1
Neural strategies
o Hydrotherapy
Involves the use of water to relax, sooth pain and assist metabolic recovery
Methods include:
Spas
Underwater massage
Swimming pools
Active exercise can be incorporated
Two common strategies
1. Contrast water immersion
o Alternating hot water (39-40C) approx. 4-4 mins with cold water (10-15C)
plunge repeated 3 times
o Increase blood flow through vasoconstriction and vasodilation
o Improves waste removal and nutrient delivery
o Compression garments
Are garments that use compression to improve circulation around the body
Accelerate the inflammatory and repair response
Example a marathon runner will benefit from wearing compression garments to bed the night
after a hard training. This is because they will improve circulation and encourage the
dispersion of lactic acid, which will increase the rate of recovery. Athletes also choose
compression garments due to their convenience. This recovery process does not require time
or concentration to complete and as a result they are largely popular within the sporting world.
Psychological strategies
o Relaxation
Can remove anxiety and negative thoughts can arise after over thinking a performance.
Involves a decrease in breathing rate, heart rate, muscle activity and oxygen consumption,
however brainwave activity and skin responses are increased.
can help lead to a faster and more complete recovery which as a result will help the athlete in
their preparation for the next training or competition.
Example- a marathon runner may replay a bad performance in their mind over and over
again which can cause anxiety and increased stress levels. Also the detailed analysis after a
positive performance can create excitement and over arousal in the athlete.
Debrief = Effectively evaluating performance can be a useful way to provide emotional and
psychological recovery.
o Sleep
Sleep deprivation = condition of not having enough sleep and is one of the major reasons
athletes have high levels of fatigue.
The athletes ability to focus, concentrate and make decisions is hindered when sleep
deprived.
Some recommended ways to promote sleep include:
Maintaining a regular sleep-wake cycle (going to bed each night at the same time and
waking up at the same time)
Create a comfortable, quiet, dark and temperature controlled bedroom
Avoid alcohol, caffeine, large meals and large volumes of fluid prior to bed time
Ensure you are organized and relaxed, to promote no unnecessary overthinking while
trying to sleep.
HOW DOES THE ACQUISITION OF SKILL AFFECT
PERFORMANCE?
STAGES OF SKILL ACQUISITION
Cognitive
o Is the early identification and understanding of the skill
o Activities in the mind (watching, thinking, analysing, reasoning, judging and visualising)
o The learner is developing an in depth understanding of the skill to be acquired.
o Generally view live demonstrations of the skill, analyse photos an videos and take in written and
spoken information about what makes the skill achievable.
o Common dangers:
Is when teachers not allowing student enough time to practice
Teaching the wrong skill
Not giving key clue instructions
Moving on to early before mastering the skill
Associative
o Focuses on the idea of practice
o Increase the learners ability to perform the skill or task.
o The more practice the learner undertakes accompanied by clear and positive feedback from the
coach or teacher the more successful the learner will be.
o Constructive criticism is a key ingredient, as it will pinpoint areas of improvement while also
enhancing the learners confidence.
o Characteristics:
The more you grasp the skill the higher your confidence will be.
Errors will be fewer and smaller than cognitive.
The learner will start to recognise their own mistakes rather than relying on feedback from
others.
Less feedback given, more internal feedback
Autonomous
o Revolves around executing the skill automatically without having to stop and think about what to do
next or how to do it.
o IMPROVEMENTS COME SLOWLY
o Good consistency of performance
o Most of skill is performed without thinking and more attention is given to high order cognitive
activities e.g. game tactics
o Athlete can detect and adjust errors themselves
Ability level Some athletes have a natural ability. They can quickly pick up a skill
and apply it to relevant situations. It is often due to a combination of
other factors. E.g. Anthony Mundine basketball, league, boxing
Shelly Oates Wilding Netball to kayaking
Prior experience If an athlete has had prior experience in other sports, some of the skills
may be able to be transferred. E.g. passing a netball passing a
basketball.
Motivation level An athlete needs to set realistic goals in order to keep motivated. E.g. to
achieve a personal best in each competition
Nature of skill
Open skills - Externally paced - Batting in cricket
- Timing depends on factors - Tackling player in soccer
external to the performer - Executing a set play in
rugby
Closed skills - Internally paced - Archery
- Performer is in full control - Weight lifting
of the timing of movements - Ten Pin Bowling
Gross motor skills - Involve large body parts or - Walking
the movement of the whole - Running
body - Throwing
Problem solving
The coach can: establish the problem, accepting that there are a variety of solutions
Encourage the athlete to be responsible for the process of finding the solution
Implements individualised or group based work
Works on the cognitive process of the learner
Provides a debrief at the end of each session so that the athlete can review what has
been learnt
Examples include:
o Practicing skills while the athlete is fatigued to mimic game conditions
o Playing a small sided game allows players to become more involved and
make more decisions
o Video sessions
o Strategies and tactics
Strategy is the overall goal the players are trying to achieve
Tactics are the plans on how to put the strategies to work
Factors must be considered when preparing strategies and tactics
The athlete or teams strengths and weaknesses
The strengths and weaknesses of the opponents
Any external factors that may place a role in the game plan
Practice method
Feedback
o Sources of feedback
Internal intrinsic- received through bodys mechanisms (senses)
External- extrinsic- information that is provided from outside the performers natural sensory
awareness of the immediate action. This might include the coaches voice, the scoreboard, the
crowd
o Timing of feedback
Augmented- given much later after the game to illustrate a point. E.g. video footage
Concurrent- given during the performance as it occurs simultaneously with skill execution e.g.
feel of the ball as it hits the racquet
Delayed- given after the skill has been performed therefore too late to produce a response.
E.g. coaches comment at half time
o Types of feedback
Knowledge of results (KR)-
Is information received externally after the completion of the action.
It is based upon the outcome of the performance
Allows the learner to correct the action next time, be reinforced when the attempt is
partially correct, and remain motivated to try again
E.g. a score of 9.8, the ball hitting the ring but not quite going in
Basketball S= Umpires decision if the athlete travels or if the ball goes out
O= scoring a basket
Gymnastics S= judges opinion as to what score the routine achieved
O= criteria for each routine (if drop the ball)
Swimming S= if under water at dive for more than 15m
O= time touchpad for a 50m swim
- Refers to increasing the maximum force that a particular muscle group can generate
- When training athletes train specifically to improve their strength performance in a particular sport
- Reasons for training can influence
o Muscle groups targeted
o Types of training completed
o Overload principles applied
AEROBIC TRAINING
Benefits include decreasing the arteriovenus oxygen difference, increasing levels of oxidative enzymes, increasing
cappiliarisation and effectiveness of vasodilation along with increased hypertrophy of the left ventricle
Continuous
- Continuous/Uniform
o 50-60% of MHR or 20-36% of VO2 Max. Very easy pace metabolises fat aerobic 60 minutes plus
o Running at 60-70% of MHR or 36-52% of VO2 max. Slightly faster burns glycogen and fat aerobic
45-90 min Improves cardio endurance and capillarisation
- High Intensity Continuous Training
o 70-80% MHR or 52-68% VO2 Max. 10 km pace burns glycogen aerobic 30-45 min
o 80-90% MHR or 68-83% VO2 Max. 5km pace burns glycogen anaerobic 10-20 min
o 90-100% MHR or 83-99% VO2 Max. 800/1500m pace burns glycogen anaerobic 1-5 min
- Provides a foundation for most other methods of training
- Sustained, enduring and low to moderate intensity
- Improves cardiorespiratory endurance, local muscular endurance and overall aerobic capacity
- Ways of adapting continuous training to performance needs see table 12.3 in notes
- Develops both glycogen and fat utilisation in the provision of energy
- Improves cardiorespiratory efficiency and stroke volume which reduces heart rate
- Progressive overload is used which enables investigation of adaptations and maintaining the highest level of
fitness
- High intensity continuous training= 80-100% of max heart rate and significantly deplete energy stores and
contribute to muscle fatigue
- Those who benefit from continuous training include:
o Runners
o Cross country skiers
o Joggers
o Cyclists
o Triathletes
o Footballers
o Tennis players
Fartlek
- Speed play
- Covers diverse terrain, uses variable interval distances and encourages pace judgement based on feelings
rather than specific time requirements
- Provides cardiorespiratory benefits
- Pace and terrain variations ensure full benefits are gained from this training technique
- During the recovery period, ventilation rate should return to where it was prior to exercise
- Overload principal can be applied (increase intensity each set or rep)
- Should monitor feelings and be aware of physiological responses such as higher levels of lactic acid and
modify effort appropriately
Long interval
- Precisely measured intervals that match an athletes sport, event and current level of conditioning
- Uses repetitions of high speed intensity work followed by periods of recovery
- On flat ground
- Interval distances are longer than anaerobic interval training
- work phases range from 2-5 minutes of submaximal pace of 4-8 sets. Work rest 1:1
- Variety can be added by mixing up the work: rest ration each time
- Able to be tightly monitored while providing variety within the workout
- Improves energy supply and performance of the aerobic system
- Karp 2011
o 5 x 3min @ VO2max pace (95-100%MHR) 2.5-3min recovery
o 3 x 4min @ VO2max pace (95-100%MHR) 3.5-4min recovery
ANAEROBIC TRAINING
Developing power through resistance/weight training
- Speed- the resistance is medium to high and the actions are executed quickly
- Movements must be rhythmical
- Specificity is important
o Discus/jav require higher resistance and fewer repetitions
o Basketball/ soccer require moderate resistance and more repetitions
- Speed needs to be developed/modified and learned training has the ability to enhance speed in the following
ways
o Achieve max speed
o Maintain max speed
o React to a signal
o Accelerate
o Adjust rapidly and rebalance
o Choosing the correct option
- Development of speed relys on the characteristics of the athlete:
o Muscle elasticity
o Muscle fibre type
o Biochemical responses
o Use of energy
o Nervous system responses
o Willpower
Plyometric
- Refers to a special range of exercises in which a muscle is lengthening using an eccentric contraction. This is
rapidly followed by a shortening or concentric contraction
- Used for gains in strength that can be converted to power
- Preloading the muscle and then reacting
- Normally using own body weight as resistance
- Fast, powerful movement using a pre-stretch or counter- movement that involves the stretch shortening cycle.
E.g. jumps, hops, bounds, med ball exercises
- Sudden explosive activity
- Stretch shortening cycle is the underlying mechanism of plyometrics
- Individual considerations for a plyometric programming include
o Size of the athlete
o Athletes injury profile
o Fatigue factor
o Maturation level of the athlete
o The person is training purely for health benefits, plyometric are not recommended
o Fitness level should have adequate fitness base
- Should be performed when an athlete is non fatigued therefore should be programmed into the early part of
the training session
- 1-2 sessions per week for team sports is sufficient with at least 48 hours recovery between each session
- Must consider intensity and specificity when choosing activities
- Commonly used in athletics, weight lifting
- Examples
o Running up stairs
o Hopping
o Standing long jumps
o Hurdle hopping
o Bounding
o Box jumps
o Skate bounding (skip for distance and height. The objective is to achieve longer hand time)
o Tuck jumps
Short interval
- Similar to long interval training but with short intervals, long recovery aloowing for replenishment of ATP.
- Alternate work rest to replenish oxygen debt
- Short periods of high intensity work
- Manipulation of duration, intensity and rest period will determine what is being trained (the lactic energy
system, alactic energy system or speed)
- Varying the duration will change the training effect
o Up to 6 secs alactic power
o 6- 25 secs Improves alactic capacity
o 25 40 secs incorporates lactic power
o 40 60 secs improves lactic capacity
- Recovery rates influenced by the training state of the athlete
o Elite athletes will recover faster and still stay in the correct training zone
o Work to Rest ratio = between 1:1.5 and 1:5
o 30 secs effort will be followed by 45 140 seconds of rest
- Training is performed at max effort therefore low volume
- Over speed training is employed to increase stride frequency
o E.g. running down hill, bungee cord
- Resisted training improves stride length
o E.g. pulling sled, using harness, running uphill
FLEXIBILITY
- Stretch reflex/deep tendon reflex/myotatic stretch reflex is the response to stretching acting as a safety
mechanism
- When the muscle is stretched spindles also stretch
- The stretch reflex is a protective response to avoid injury and assists in maintaining muscle tone (position and
posture)
- Reciprocal Inhibition the process by which muscles on one side of a joint relax to accommodate contraction
on the other side
- Refers to the ability to move a muscle through a complete range of motion
- Tight muscles = limited range of movement, increased chance of musculoskeletal injury and reduction in
performance
- Benefits of flexibility include:
o Less tension in muscles
o Increased relaxation
o Greater ease of movement and better coordination
o Increased range of motion of the muscle/limb
o Preventing injury
o Better body awareness
o Less soreness in the muscle after other forms of exercise
o DANCING aesthetics, generates power and speed in GOLF and TENNIS
- Factors Affecting flexibility
o Age decrease in flexibility with age
o Gender females more flexible than males
o Exercise People who exercise are generally more flexible than those that dont
o Temperature Increased temperature increases flexibility, decreased temp increased viscosity of joints
o Time of day more flexible in afternoon
o Injury injury rehabilitation restricts movement
o Clothing clothing and equipment can limit range of motion
Static
- This is where the muscle is slowly taken to the end of its range and held for a period of time (10-30 seconds)
- E.g. quad stretch- hold quad for 30 seconds, release and do the same for the other leg
- The longer it is held increases the mobility
- Low risk of injury
Dynamic
- Involves progressively faster and continuous movements where the muscle is gradually worked to its full
range of motion
- E.g. Leg swings against a wall where the height of the swing is slowly increased
- Limited dynamic flexibility in the hips for sprinters will reduce stride length and inhibit performance
- Reduces stiffness
Ballistic
PNF
- Involves a combination of contraction and relaxation of the agonist muscles and antagonist muscles
- Generally a static stretch is followed by an isometric contraction for about 10 seconds, the muscle is then
relaxed and followed by a greater stretch
- Strengthens muscle through isometric contraction
- E.g. assisted hamstring stretch
SKILL TRAINING
- It takes 7 times longer to correct a wrongly performed skill than teaching it from scratch
- Temporal patterning is taking discreet skills and making a serial movement
- Neuromuscular pathway
- Are the building blocks for better movement execution and the basis on which to assemble advanced
techniques
- Learning a skill can be broken down into subroutines
- Process of skill development and refinement is continuous
- Relies on correct analysis and provision of feedback
- Variety of practice/drills
o Repetition of movement
o Mental picture through perfect demonstration/video
o Focus on correct execution of skill
o Variety of practice for skills
o Skills taught under same conditions and situations
o Varied by changing complexity, concentrating on multiple skills, using groups and games
- Not all skills are performed in the same manner, and these differences occur as a result of
o Player height
o Weight
o Mechanics
- Skills in a training session need to specifically target
o Improvement in the fundamentals of the game
o Individual needs in specific areas (ball handling)
o Performance under gradually increasing pressure
o Provision of enjoyment through competitive situations
o An increase in knowledge of the game
o Development of cognitive or thinking abilities
o Development of communication via skills practices
- Training sessions can include
o Broad skills base fundamental skills essential to a game
o Enjoyment in the session Fresh and with variety
o Positive transfer of skills Corner kicks from soccer used in league and union due to biomechanical
efficiency
o Customised activities
Drills practice
- are specific exercises designed to improve the technique and efficiency of the skills an athlete performs
- Allows emphasis to be placed on one aspect of the sport
- Cues and feedback can be given
- Used to practice technique and skills in isolation from other aspects of the sport
- Targets should be set so improvement can be easily monitored
- Coaches should observe the following guidelines
o Should work an athletes weakness as well as their strengths
o Rotate players quickly in the drill
o Plan drills to run for a short amount of time to keep concentration
o Once a skill has been learned modify the drill to make it more challenging
o Variety is important to maintain interest and focus
o Ensure athletes are familiar with the drills for next time
Analysis of Technique
Technique Correction
Feedback
o Intrinsic, extrinsic
o Knowledge of performance, knowledge of results
Perfect technique must be practiced until it becomes automatic
- Schedule of events
o Players need to peak regularly and be prepared for training one or two days after
o Long term= players need to have elevated level of preparedness for finals
o Training plans need to reflect schedules and ensure that players are not under loaded or overloaded in
terms of training volume
o Intervals of training and rest need to be scheduled so that players are able to rise to competition needs
on a cyclic basis
o Track athletes and swimmers will have a different schedule, usually peaking periodically throughout the
year
o Training volume must be effectively managed to ensure the athlete peaks at the correct times
o Planning is affected by
Competition structure
Phases of competition
Special events in the season
Availability of resources
Motivation and Attitude
Demands of the sport
Activity:
- Phases of Competition
- Benefits of periodization
o Develop cardio fitness and neuromuscular functioning
o Allow recovery
o Provide a foundation for improvement in pre season phase
o Allows adjustment for competition
o Develops skills
- Pre season
80% of total training volume can be executed in this period.
AIM = is to build on an athletes fitness foundation while continuing to develop and perfect their skills
Generally team sports will have a shorter preparatory phase
o In season
Less time is spent on continuous repetitive work but effort in training will escalate
Increased in intensity decreased volume
Specificity must be more rigidly
Increased intensity matched by focus on activities directly relating to competitions
Aim
Maintain stamina
Practice and improve tactics/strategies
Perfect skill execution
Gain competitive experience
Continue work on developing appropriate mental skills
Achieved through
Supplementary work o required fitness components including
strength/power/agility/flex and speed
Use of highly specific skills practice (drills)
Continuation of conditioning training
Use of small games, grids and resistance work to increase intensity and provide relief
o Post season
Aim
Physical and mental recovery
To prevent weight gain
To maintain aerobic fitness base (increase endurance, strength, power)
To maintain a reasonable skill level
To repair injuries and to recuperate physically and mentally
Characterised by
One week of total rest
LOW INTENSITY HIGH VOLUME
Diet modification to reflect the decreased work load
Remaining weeks consisting of active tests with training sessions being reduced to a
couple of times per week and a corresponding reduction in both volume and intensity
Maintenance of strength and flexibility
Work on weaknesses such as injuries or specific technical skills
A change in environment e.g. outdoors to indoors or using swimming training for
runners or cyclers
- Sub phases
o Macro cycles
Long term planning frameworks, and may represent an entire planning program, sometimes
called an annual plan
Encompasses the available preparation time preceding a major competition and identifies all
lead up competitions along the way
Provides an overview of what is to happen in terms of long term training and preparation
Also references training specifics such as volume and intensity over a period of time and
maintenance or increase of fitness components (strength/endurance)
o Meso Cycle
A number of microcycles joined together
Focus is on one component (fitness, strength, endurance) and go for 4-8 weeks
o Micro cycles
Number of sessions in a short period of time
Much shorter usually 7-10 days with 3-10 sessions and allowed for detailed planning and
specific objectives to be achieved
Includes detailed information about frequency, intensity, plyometric and specific session
organisation
- Improvements for endurance athletes
o Expand VO2 Max
Develop a Mesocycle that focuses on Fartlek training and continuous runs
o Increase strength
A mesocycle targeting leg muscles involved in running single leg squats, hops, jumps
o Improving lactic acid thresholds
Running intervals close to the lactic threshold
o Maximising power
Meso cycle where explosive effects including; gym, plyometrics and short intervals are utilised
o Improving economy
Microcycle dedicating time to technique and efficiency
o Restore, Recover, Heal
Mesocycle leading up to competition allows for tapering to occur
o Increase specific endurance
Add to strength Mesocycle utilising exercise by performing low loads and high reps
- Peaking
o Is a temporary state that occurs when the psychological and physical capacities of the athlete are at a
maximum and when the technical and tactical preparation is optimal.
o Results form the athletes ability to adapt to various training methods and types
o Involves sequential, cumulative training programme which focuses on preparing the athlete for a peak
performance
o Temporary state that only occurs during the competition phase
o Does not happen overnight and requires planning
o Characterised by:
Good health
Routine training
Adaptability to training
Quick recovery
Functional synergism (everything acting together)
Correct recovery procedures being used and quality sleep
Extreme efficiency
Adaptability to stress
Self confidence
High motivation and aspirations
Superior neuromuscular coordination
Heightened rate of recovery
- Tapering
o Reduce aspects of their training session in the weeks leading up to a major competition
o Allows the mind and body to have a break and provides an opportunity to heal injuries and recharge
reserves
o Achieved by decreasing the volume or the intensity of training
o Preferably- reduce volume but maintain intensity, and include adequate rest and recovery and good
nutrition
o Approx. 7-10 days of tapering for most sports dropping intensity and volume by 40-50%
2 weeks for swimmers (improves max VO2 and arm strength)
1-2 weeks for runners (improves leg power)
o Benefits of tapering
Maintain max VO2
Maintain muscular strength
Lower blood lactate levels
Healing of minor injuries
Disappearance of soreness
Replenishment of glycogen stores
o Skill requirement
Skills
Initially emphasis on general skill development for the sport
Progresses to the specific skill development of each athlete
As fitness improves skills can be performed under fatigue then skills under pressure
During competitive season large amount of time spent on maintaining or fine-tuning
skill development
Intensity and volume
As the colume decreases the intensity increases
E.g. high intensity with an emphasis on technique, however volume is low as the
athlete peaks for the finals.
ELEMENTS TO BE CONSIDERED
o Cool down
Active recovery
Jogging stretch recovery food
Good opportunity for the coach to review the session and give feedback
Body circulation, respiration and temp return to pre exercise levels
Guided Problem
Direct Task Peer
discovery solving
Coach centred
Athlete centred
Explain Demonstrate
Feedback Observe
- Conditioning
o Speed, power and acceleration
o Must be scheduled early
o Must be conducted at a high intensity and before the athlete becomes fatigued
o Other components like strength, muscular endurance and aerobic fitness would follow later in the
session
o Short fitness session after warm up
o Supplementary fitness through circuits
o Intensity of the conditioning training should be appropriate for the energy system they wish to train
o During these fitness sessions- HR should reach training zone intensity (70-85% of max HR) and
remains there for at least 20 mins
o Should be challenging however not completely exhausting which could cause the build up of lactic acid
therefore decreasing performance in the rest of the training session
o Regular fitness testing should be routine in sessions
- Evaluation
o In relation to athletes performance
Receive feedback from athletes about how they felt they performed
Provide feedback to athletes whether or not the objectives of the session were achieved, and
the areas of the session that were good and those that still need work
Will assist in planning future sessions
o In relation to coaches performance
Were instructions clear?
Was feedback provided to all athletes?
Did planning maximise participation?
Was there smooth transition?
What might need to be changed for next time?
What worked well?
- Overtraining
o Due to poor scheduling, high levels of dedication=chronic training stress=performance deterioration
o Early stages may be staleness
Ultimately burn out
- Amount and intensity of training
o Chronic psychological and physiological condition
o Develops when athletes complete high intensity training regularly with an unsubstantial break leaving
them physically and mentally drained
o Errors in a training program
Undertraining
Use of exercises and work rates that are not sport specific
Failure to plan long term training programs to meet goals
Failure to taper training before competition
Overtraining
o Characteristics of over training
Too long and too frequent
Too strenuous
Inadequate recovery
More work that can physically tolerate
When the amount of training exceeds the bodies ability to recover and adapt
o Overtraining should be suspected when a rapid decline in performance is not remedied by rest, good
diet and alternative practices.
o Biological function
Muscle tiredness
Chronic fatigue
Early onset of fatigue when training/competing
Decreased muscle glycogen
Increase resting and sub max HR
Elevated HR in recovery
Decrease in MAX VO2
Increase in blood pressure
Increased oxygen uptake and blood lactate level
Loss of wright
Head colds, allergic reaction and increased risk of infection
Occasional nausea
Decreased appetite and libido
- Somatotropin is a naturally occurring substances that increase the rate at which amino acids are transported
to skeletal muscle cells.
- Taken to increase muscle size and strength
- Mobilises fats so they can be used as a source of energy
- Used to treat dwarfism
- Long term effects-
o Overgrowth of face, hands and feet
o Gigantism
o Muscle weakness
o Diabetes
o Heart disease
o Disfigurement from bony overgrowth
o Osteoporosis and arthritis
Steroids
- Derives from the male sex hormone testosterone and cause development of masculine characteristics
- Tablet or Injections taken over a 6-12 week period followed by months of not taking them known as cycling
- Anabolic Effect Muscle Building
- Androgenic Effect Male secondary sex characteristics
- Mainly used to increase weight, strength and power and reduce the recovery time between workouts
- Often taken 100 times the recommended dosage
Increase
Strength
in muscle
and
Steroids cross
Power
sectional
Gains
area
- Steroids improve
o Protein synthesis
o Prevent breakdown of protein
- Side Effects of steroids- depends on the dosage and regularity and time period of use:
o Testicular atrophy and decreased reproduction
o Increased/Decreased Libido
o Psychological issues
o Increased blood pressure changed levels of lipoproteins
o Development/Reduction of breasts
o Bad Breath
o Bad Acne
o Yellow skin and eyes
o Liver damage
o Masculine appearance- deepening of voice and facial hair
o Increased aggressiveness
o Increased sex drive- women-
EPO
- Is a natural hormone that stimulates red blood cell production (increased oxygen carrying capacity marathon
runner, aerobic system- )
- Simulates bone marrow in producing red blood cells
- Originally developed for people with anaemia and kidney deficiencies, HIV/AIDS treatment
- Allows athletes to absorb more oxygen and to improve their stamina
- EPO and Performance
o Increases red blood cell count increasing oxygen uptake and stamina
o Benefits Marathon, Triathlon, Cross Country Skiing, Distance Cycling
- Side effects:
o Lose valuable fluid
o Poor circulation
o Blood clots
o Stroke
o Chest pain
o Headache
o High blood pressure
o Joint pain
o Fatigue
o Shortness of breath
o Some cases of death
Diuretics
- Are drugs that increase the amount of fluid passing from the body
- Medically treats liver and kidney disease
- Helps to lose weight
- E.g. for jockeys, weight lifting (sports where weight reduction is essential)
- Banned because they can clear the evidence of steroids in the body
- Detrimental effects include:
o Dehydration
o Dizziness and possible fainting
o Headache
o Loss of coordination
o Heart and kidney failure
Alcohol
ANTIDOPING
Doping is defined as the presence in the body of prohibited substances in breach of the rules set by the sports
organisation (therefore antidoping is stopping this from occurring)
Testing
Benefits
- Protects the right of athletes to compete I a sporting environment free from doping
- Athletes should be rewarded on their natural ability and training outcomes, not chemical enhancement
- Knowing that athletes can be tested any time anywhere, is a deterrent to athletes who might consider doping
- Doping is harmful to the health o athletes
- Athletes like being tested because they like being able to prove that they are competing clean.
Limitations
- Revised prohibited list is released on 1st Jan each year- therefore athletes must be aware of what is prohibited
and keep up to date with their information
- Because athletes have previously tampered with samples, athletes must remove clothing from the knees to
the mid-torso, and from the athletes body. This process can be confronting for some athletes
- Testing is very costly, amounting to several millions of dollars annually worldwide
USE OF TECHNOLOGY
Training innovation
Some technological innovations include:
- Clothing
- Protective equipment
- Computer programs and software
- Internet
- Electronic scoreboards
- Testing procedures
- Nutrition
- Video analysis
- Training facilities
Ethical debate- is the athlete or the technology responsible for the win
- Biomechanical analysis
o Explores the various techniques applied to skills such as throwing, catching, bowling, jumping and
manipulating objects
o Aims to make execution of any movement more skilful, efficient and safe
o E.g. video analysis, photography, comparative images, slow motion replay
o Movements are explored in detail, problems identified and ways of making them more biomechanically
efficient, recommended
o Video analysis can
Improve technique
Improve visualisation
Establishing Biomechanical Efficiency
Analysing strategies
o Aims to
Improve technique
Improve visualisation
Establish biomechanical efficiency
Analysing strategies
o Used mainly in
Rugby league
Swimming
Tennis
Netball
Equipment advances
- Swimsuits
o 2000- manufacturers competed to produce suits with the most performance enhancing features while
staying withing the rules of not improving buoyancy
Fabric that had the lowest possible level of friction drag in the water
A streamlined shape
Fully bonded seams to reduce drag
o This swimsuit (speedo LZR racer) was banned in 2010
o 2009- new range of suits was launched made from all-polyurethane fabric
o Issues of fairness and equity was raised- some were advantaged over others who could not afford the
swimsuit
o New rules from 2010 specify that the type of textile and the shape of suits for men and women
Men must wear only from knee to waist
Women cant have over the shoulder or past the knee
- Golf balls
Synthetic fibres
- 1 piece good for beginners, cheap in production, used in most driving ranges
- 2 piece - used by most ordinary everyday golfers because it combines durability with maximum
distance
- 3 piece takes more spin, allowing a skillful golfer more control over the ball's flight when hit.
- Golf clubs
Graphite shafts
- Lighter than steel shafts therefore good for beginners with a slow swing action
- Results in less vibrations when hit
- However less rigid than steel shafts and tend to have more whip and flexibility.
- Graphite shafts are also more expensive
- More variation and flex= higher whipping action and therefore extra distance
- Higher accuracy
- Lighter material
1. HOW ARE SPORTS INJURIES CLASSIFIED AND MANAGED?
Injury Assessment and Management:
Injury
Assessment
Prevention
TOTAPS
Injury mamagement
Return to play
-Soft tissue: RICER
-Hard tissue: immobilise and refer
Rehabilitation
- Indirect
o Caused by intrinsic force (force within the body) usually due to inadequate
execution of the skill.
o Results in usually soft tissue injuries (excessive strain on muscles, tendons
or ligaments and possible damage to muscle structures.
o E.g. sprinter tearing a hamstring when running. Or a netballer who sprains
an ankle when landing.
- Overuse o Caused by repeated use of body regions over a prolonged period of time.
o Results in pain and inflammation therefore either soft or hard tissue injury.
o E.g. Shin splints (soft), stress fracture (hard), tennis elbow (soft)
- Hard and soft Soft tissue: damage to all organs of the body, excluding bones. It may either be:
tissue injuries - Acute: sudden e.g.
- Chronic: over a period of time e.g.
Hard tissue: injuries to bones, teeth and dislocations. Various forms of fractures may
include:
- Oblique: clean, sharp break across the bone
- Depressed: forcing inwards i.e. skull
- Comminuted: bone is shattered i.e. rib
- Greenstick: spirals up and is typically indirect, caused as the result of a force
travelling along the length of the bone
Rest: - Returns heart rate to resting levels, reducing the blood flow around the body and
hence, the blood flow to the injured site.
- Avoids further injury
Ice: - Compresses blood vessels, hence reducing blood flow and swelling
- Numbs pain
- Dont apply directly to skin
- 20 mins on each hour for 24-48 hours
Compression: - Compressed blood vessels, hence reducing blood flow and swelling
- Reduces range of movement, preventing further injury
Elevate: - Above heart level
- Restricts blood flow
Referral: - Medical practitioners for full diagnosis
- Pass on legal obligations
- Imm
Injury Description Treatment
ediate
Skin abrasion Abrasions are the direct result of - Gentle cleansing and sterilisation to treatment
the skin being scaped, usually prevent infection of skin
against a hard surface - Apply a soft covering such as gauze injuries
pads - IMM
Lacerations Lacerations occur when the skin - Refer immediately if longer than 1cm EDIATE
incurs an irregular tear - Cleanse TREATMEN
- Ice and compression T OF SKIN
- Cover with sterile dressing INJURIES
Blisters Blisters are a collection of fluid - Rest (DBACADR)
below the surface or within the - Surgically release fluid if still reasonable o D
epidermal layer of the skin caused after rest anger to
by continuous rubbing or sudden - Apply dressing patient and
friction against the skin - If ruptured or torn, clean the affected are yourself
and apply sterile dressing o B
leeding managed
o Assess the injury and decide what it is (bruise/callus/laceration) and whether it is a simple or complex
injury.
o Clean the injured area
o Apply antiseptic
o Dress the wound
o Referral to medical practitioner
o Treatment
Stop participation in activity
Seek immediate medical assistance
Immobilise or splint injury and make player comfortable
DISLOCATIONS
o Definition
Where the two bones at a joint are completely displaced from each other.
Majority of damage is done to ligaments around the joint but still classified as hard tissue as it
is the bone that is causing the damage.
o Treatment
Never attempt to relocate the displaced bone as it may increase the damage
Seek medical attention immediately
Manage hard tissue injuries
ASSESSMENT FOR MEDICAL ATTENTION
o Management of Fractures requires (5)
DRABCD
Control bleeding
Treat for shock
Immobilise using splint/ bandage
Seek immediate medical assistance
IMMOBILISATION
o Splint
Must extend beyond the nearest joints of the injured site.
Can be another limb or another part of the body or a firm straight object
o Sling
Never relocate the dislocation as this will cause further damage
Slings help immobilise limb
Bandage the injured limb to another limb
Assessment of injuries
ASSESSMENT OF INJURES:
TOTAPS (only move onto next step if previous step can be completed)
Talk
o What happened?
o What did they feel?
o Where does it hurt?
o Has it happened before?
Observe
o Watch behaviour- indicator of pain level
o Observe injury- swelling? Deformity?
o If obviously a hard tissue injury STOP assessment and management steps should be taken
immediately
Touch
o Is the injury tender to touch?
o Is the injury hotter than other body parts?
o If obviously a hard tissue injury STOP assessment and management steps should be taken
immediately
Active movement
o Ask THE ATHLETE to move injured part as much as possible until they feel pain
o If movement is hindered management steps should be taken immediately
Passive movement
o SPORTS FIRST AIDER moves injured body part through its full range of motion until athlete feels
pain
o Is pain or change in range of motion management steps should be taken immediately
Skills test
o Ask athlete to run through some basic movement skills suitable to their sport to see if they are capable
if retaking the field
- What are the signs, symptoms and management of hard tissue injuries? (4 marks) (2009 HSC)
- Outline features of the inflammatory response to a soft tissue injury. (3 marks) (2008 HSC)
- Describe the procedure for the immediate management of a sprained ankle. (5 marks) (2007 HSC)
- Analyse the injury management procedures necessary for an athlete who is recovering from a hamstring injury.
(12 marks) (2007 HSC)
- Clarify how the nature and extent of injuries are determined. (5 marks) (2006 HSC)
- Describe the signs, symptoms and management of a dislocated joint. (5 marks) (2004 HSC)
- Outline the difference between direct and indirect sports injuries. (3 marks)(2001 HSC)
- Warm up, The use of a warm up incorporating gross motor movements and specific stretching followed
stretching and by skill-specific movements prepares an athlete both physically and mentally for physical
cool down activity. A warm down after physical activity will enhance the removal of lactic acid, speeding
up the recovery process.
- Modified Modifications to childrens sport are made to enhance participation and enjoyment, as
rules for well as to reduce the risk of injury.
children e.g. compulsory safety equipment, reduced size and scale of field, regulated
participation, additional drink breaks.
- Safe To enhance the wellbeing of an athlete, grounds and facilities need to be appropriate for
grounds, the activity and equipment must be in working order.
equipme Focus is placed on
nt and spectators and participants
facilities provision and maintenance of equipment
facility design and layout
provision of first aid facilities and qualified personnel
facility maintenance
Environmental considerations
- Temperature regulation (convection, radiation, conduction, evaporation)
- Climatic In the event of high temperatures and high humidity, athletes are at increased risk of
conditions suffering dehydration and hyperthermia. The symptoms including dizziness and
(temperature, fatigue will affect performance. Hence, an athlete should increase fluid intake,
humidity, wind, acclimatise to the conditions, take regular breaks and wear appropriate clothing.
rain, altitude, For low temperatures and high wind, athletes are at risk of hypothermia, making
pollution) them more susceptible to breathing difficulties and muscle strains. To avoid this, an
athlete should complete an adequate warm up, acclimatise to the conditions
beforehand and wear appropriate clothing.
In warmer weather, rain can help with temperature regulation however in cold
weather; will lower the core body temperature. Rain can affect outside playing
surfaces which increases the likelihood of injury due to the reduced control an athlete
can excerpt over their body and sporting equipment. At altitude, the oxygen in the air
is thinner, making it harder for athletes to breathe. Athletes should therefore
acclimatise in training if preparing for a competition in high altitude conditions.
Reduction in aerobic capacity of 3% for every 300m you ascend above 1500m. High
jump would benefit, due to less resistance
Air pollution reduces the amount of oxygen an athlete can breathe in. As oxygen is
necessary for physical activity, particularly aerobic activity, this may hinder
performance through reducing the amount of oxygen available to working muscles,
causing faster fatigue.
The hypothalamus, which is located in the brain, regulates the bodys temperature (it
is the bodys thermostat). Accordingly, it reacts when the bodys temperature goes
above or below 37 C.
If the body is exposed to extreme cold the hypothalamus will initiate a process known
as Vasoconstriction.
On the other hand, if the body is exposed to extreme heat the hypothalamus will
initiate a process known as Vasodilation.
- Guidelines for Appropriate hydration is essential in temperature regulation and maintaining athletic
fluid intake performance. This is especially important for sports with excessive sweating which places
demand on the bodys fluid reserves. Sweat is derived from blood plasma (predominantly
water) and when this volume decreases, it results in dehydration. Hence, hydration should
occur:
The following quantities of WATER are recommended for adequate hydration when
exercising:
Before activity
(15-30 minutes)
300mls to 500mls
During activity
200mls to 300mls every
15-20 minutes
After activity
Frequent small quantities (200mls) until pre-activity weight is regained and urination
has become normal.
- Acclimatisation Acclimatisation involves adjusting to a change in the climatic conditions i.e. cold to
hot. Regular exercise in the hotter conditions each day for 7-10 days prior to the event
will adequately facilitate climatic adaptation to prevent the deterioration of
performance.
This occurs because repeated exposure to hot environments causes the athletes
body to progressively adapt to the thermal stress, resulting in improved capacity for
the body to sweat and a decreased level of skin blood flow required to regulate body
temperature, ultimately improving ones exercise capacity.
- Evaluate how sports policy and the sport environment promote safe participation. (12 marks)(2010 HSC)
- Analyse the role of physical preparation in enhancing the wellbeing of an athlete. (10 marks)(2009 HSC)
- Outline the barriers to the use of protective equipment in sport. (5 marks)(2005 HSC)
- Assess the effectiveness of protective equipment, taping and bandaging in enhancing the wellbeing of athletes
(15 marks)(2004 HSC)
- Assess the ways in which sports policy and the sports environment promote the physical wellbeing of children and
young athletes (15 marks)(2002 HSC)
- Discuss the role that physical preparation plays in the prevention of sports injury (5 marks)(2001 HSC)
4. HOW IS INJURY REHABILITATION MANAGED?
Rehabilitation procedures
- Progressive Progressive mobilisation involves the gradual restoration of movement to the injured area
mobilisation through slow, progressive and relatively pain-free active or passive movement.
- Graduated Stretching of the injured areas ensure:
exercise - Minimal scarring occurs
(stretching, - Realigns the muscle fibres
conditioning, PNF is the most appropriate form of stretching as it passively strengthens and lengthens the
total body muscle and tendon, assisting in the restoration of movement.
fitness) Conditioning involves numerous exercises aimed to prepare the body for the demands of the
sport. It may include adapting the body to a range of agility, strength and power skills to
restore the full range of movement.
Total body fitness is regained through progressively overloading the muscle groups and
energy systems so that required adaptations are regained before commencement of activity.
Physical elements of total body fitness include:
- Muscle hypertrophy
- Muscular endurance
- Cardiorespiratory endurance
- Joint mobility and muscle flexibility
Mental aspects of total body fitness include:
- Confidence
- Willingness
- Restored balance and co-ordination
- Training Training may be incorporated into the injury management procedure in a safe manner which
involves activity for the injured person which is relatively risk and pain free.
- Use of heat and Generally, cold treatments should be administered to an injury in the first 72 hours.
cold This may include ice massages, ice baths, or vapo-coolant spray.
After this period, heat treatments should be applied. This may include heat packs,
massage and contrast baths (heat and cold).
However, the use of heat and cold treatments following an injury is highly controversial
due to the benefits and problems associated with each.
Type Positive Negative
Cold - Constricts blood vessels to
reduce blood flow and
hence swelling
Heat - Increased blood flow - Increased blood flow also
- Increased elasticity results in increased swelling
- Decreased stiffness
Return to play
- Indicators of The five indicators of readiness include:
readiness of - Elasticity
return to play - Strength
(pain free, - Mobility
degree of - Pain-free movement
mobility) - Balance
Tests which may reveal a players level of readiness include active and passive movement.
These tests will indicate the degree of mobility and pain of the injured site which will determine
whether the athlete is ready to return to play.
- Ethical Athletes may return to play for various reason including contracts, desire to achieve
considerations goals, boredom, and pressure from parents, coach, and wealth. However, returning to
(pressure to play too early increases the risk of long-term injury which may threaten their season or
participate, use even career. Returning to play is therefore, an ethical decision which should ultimately
of painkillers) be decided by the player, coach and a medical practitioner.
Athletes experiencing pain but wishing to return to sport may use painkillers. However,
painkillers may result in more extensive injuries as they mask the bodys natural
response to the injury.