2. 1.Heat tolerance 2.Modify training and competition to suit environment and athlete fitness 3.Avoid the hottest part of the day 4.Wear light-coloured, loose-fitting and lightweight clothing which allows perspiration and protection from the sun 5.Drink adequate fluid before, during and after exercise. AVOIDING DEHYDRATION

3. Administration of fluid through a vein. Used for fluid replacement where athlete has typically lost consciousness or is unable to drink. Restores body fluids more quickly and effectively than drinking the same amount. Some sports have banned them, others have used them to rehydrate players during half time (Brisbane Lions in 2003) Use of IV Drips

4. Most potential to enhance athletic performance. Typically containing 6-*% CHO, sodium & potassium. Rapidly deliver both fluids & fuel. Has a taste benefit over water which maintains an athletes desire to drink, therefore increasing the replacement of fluid lost. Electrolyte replacement. Can reduce further fluid loss through urination Athletes should replace 80% of sweat loss during exercise Sports Drinks

5. Caffeine is a CNS stimulant, diuretic, circulatory and respiratory stimulant. Caffeine can intensify muscular contractions, mask fatigue, can speed up fuel usage, releases adrenaline which causes an increase in fat oxidation and the conservation of muscle glycogen. SIDE EFFECTS: Restlessness and insomnia Elevated blood pressure and heart rate CNS disruptions High fluid loss (diuretic) Upsets thermal regulation in the body Caffeine

6. Creatine – Used to increase power, strength and anaerobic performances. Creatine can naturally be restored from either food or through amino acids. Creatine supplements increases the rate of PC resynthesis during recovery – thus assisting the ATP-PC system. Possible side effects: Causes weight gain Causes water retention Can cause seizures, vomiting, diarrhoea, anxiety, muscle weakness, irregular heart beat, deep vein thrombosis (DVT), death. Creatine

7. Used for athletes to require power and strength to maintain and build skeletal muscle. Is very contentious and can be dangerous if not monitored very carefully. Protein supplements provide concentrated amounts of high-quality protein that is easily consumed following training or competition. Consuming the same amount via food can be impractical. Protein

8. Increases the body’s ability to dispose of excess hydrogen ions that are produced during anaerobic glycolysis. Hydrogen ions are the main cause of fatigue when working anaerobically Bicarbonate buffering reduces the level of fatigue in the working muscle Relevant in high intensity activities lasting between 3-7 minutes. Not to be combined with caffeine and creatine Bicarbonate and citrate

9. Is the external application of water, in any form or temperature (liquid, ice, hot, cold, warm) for healing and recovery purposes. Used mostly for high impact and collision activities Provides buoyancy and reduces stress on joints It providing a massaging feeling that helps increase blood flow to the muscles being exercised and there by promoting faster recovery. CRYOTHERAPY Is a recovery therapy that uses ice and cold water Reduce blood flow Reduces swelling Decreases fluid around the joint (Oedema) Delays DOMS (delayed onset of muscle soreness) HydrotherapyP351-356 including Cryotherapy/ice P353-354

10. Thermotherapy Used for soft tissue injuries Apply 72 hours after cryotherapy Examples spa baths and heated pols Heat P355

11. Are body moulded garments designed to provide mild compression on muscles without restricting movement. Benefits: Clearence of metabolic by products Increasing blood flow Decrease blood lactate levels Reduces swelling Reduces DOMS Taping or using bandages are also a form of compression. Can be used for all sporting activities whether aerobic or anaerobic Compression garments P357

12. Involves the administration of 100 per cent pure oxygen under increased atmospheric pressure via the use of a hyperbaric chamber. Used for soft tissue injuries to enhance recovery time Breath in pure O2=increase in O2 concentration levels in the arterial blood=increase in blood O2 levels=increase in O2 diffusion between the blood and muscle cell. So the more O2 that can be delivered to the fatigued muscle means more rapid recovery process. Hyperbaric chambers P358

13. Lack of sleep can have physiological and psychological effects to an athlete. Lack of sleep leads to: Decreased reaction time Decreased agility Decreased speed Decreased visual processing Decreased concentration Athletes should: Have a sleeping routine Good sleeping environment –comfortable bed Switching off from the day’s activities Going to bed when tired Sleep P359-360

14. Provides relaxation and stress release Stimulated blood flow to stressed areas Post exercise massage with in 1-2hrs after will relieve swelling and remove lactic acid and other metabolic by products. Reduces: stiffness cramping soreness Speeds up recovery Not to be used when there is tendon or ligament damaged (sprain or strained ankle) as this increases temperature and blood flow to the site that will increase swelling. Massage P360

15. TTT page 355 TTT page 360 Chapter 13 Review questions Applying your knowledge