What is strength?
ability to generate maximal force, usually measured by having an athlete performance a 1 rep max test, speed of movement is irrelevant
What is power?
ability to generate force at high speed, arguably more important to most sports than strength
Describe the primary energy systems important to strength and power athletes.
Phosphagen and anaerobic system, The aerobic energy system is important for post-exercise recovery
List and describe considerations that should be made when determining calorie needs for strength and power athletes.
Energy needs are based on: age, gender, body mass, and sport-specific training demands, Main goal is to consume adequate calories to meet total daily calories or to achieve individual body weight goals
Things to add/change to diet:
peanut butter, orange juice, tomatoes and mushrooms to salads, turkey sandwich, skim milk, olive oil, total raisin bran as a snack, banana, egg beats with cheddar cheese, stir-fry chicken, brown rice, stir-fry veggies with olive oil, low fat yogurt, blueberry muffins, apple juice, dinner rolls, oatmeal cookies
Carb rec. after exercise?
Stimulates insulin release (anabolic hormone) and encourages glycogen repletion, plays a role in muscle adaptation after intense exercise → muscle construction, and helps decrease immunosuppression after training
Protein rec. before exercise?
Increases secretion of insulin and circulating amino acids
Protein rec. after exercise?
Stimulates insulin and growth hormone release - Increased glycogen repletion, prevention of muscle breakdown and new protein synthesis
List some snack ideas for between and after competition.
Whole fruit and juices in drink boxes, water or sports drinks, granola or energy bars, and fig bars or bagels with jelly
PB & J, whole fruit, instant breakfast, energy bars (CHO and PRO), trail mix
Low fat milk and yogurt, 100% juices, deli sandwiches, grilled meat sandwiches and burgers, and granola and energy bars