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Study Guide For Conditioning

Study Guide For Conditioning - Study Guide for Conditioning...

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Study Guide for Conditioning: LTAD Worksheet: Five S’s -speed -strength -skills -flexibility -Endurance Windows for female athletes: -speed: 6-8 years and 11-13 (girls) 7-9 and 13-16 (boys) -endurance: 12-15 (girls) 14-16 (boys) -aerobic system: 10-14 (girls) 12-16 (boys) -skill: 8-11 yrs (girls) 9-12 (boys) P. 16 Box ABCs (agility, balance, and coordination and speed) of sports performance fundamentals of athletics (running, throwing, and jumping) KGB’s (kinaesthetic sense, gliding, buoyancy, and striking with an implement) CPK (catching, passing, kicking and striking with a body part) Physical literacy is a term that has been coined to summarise the successful acquisition and development. Physical Literacy is mastery of FUNdamental movement skills plus FUNdamental Sports Skills Chapter 13 6 Nutrient Classes: -carbohydrates -fat (lipid) -Protein -Vitamins -Minerals -Water Balanced diet: Carbohydrates (50%) Protein (14%) Fat (36%) Carbohydrates: (Know 3) -It is a major energy source, particularly during high-intensity exercise -Its presence regulates fat and protein metabolism -The nervous system relies exclusively on carbohydrate for energy -Muscle and liver glycogen are synthesized from carbohydrate
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Carbohydrate consumption and glycogen storage: Your body stores excess carbohydrate, primarily in your muscles and liver as glycogen. Because of this, your carbohydrate consumption directly influences your muscle glycogen storage and your ability to train and compete in endurance events. Relationship between pre exercise muscle glycogen content and exercise time to exhaustion: The exercise time to exhaustion and muscle glycogen were nearly four times greater when the subjects ate a carbohydrate-rich diet than when the diet was composed mostly of fat and protein. One study showed that diets containing less then 15% carbs led to storage of only 53 mmol/kg but carb-rich diets (60-70%) led to storage of 205 mmol/kg. When subjects exercised to exhaustion at 75% of their maximal oxygen uptake, their exercise times were proportional to the amount of muscle glycogen stored before the test. Relationship between dietary carbohydrates on muscle glycogen stores during repeated days of training: Athletes who train intensely and ate a low carbohydrate diet (40% of total calories) experienced a day to day decrease in muscle glycogen. When these athletes consumed a high carbohydrate diet (70% of total calories) their muscle glycogen levels recovered almost completely with the 22 hr between training bouts. Athletes perceive training as easier when their muscle glycogen is maintained throughout the workout. Work Output from 90+ min with Carb Feedings:
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