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PERI PERFORMANCE PROGRAMME AND BEAT THE HEAT BY DR VECE PAES

PERI PERFORMANCE PROGRAMME AND BEAT THE HEAT BY DR VECE PAES. ASIAN CRICKET COUNCIL DEVELOPMENT PROGRAMME PEAK PERFORMANCE PROGRAMME. KEY POINTS

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PERI PERFORMANCE PROGRAMME AND BEAT THE HEAT BY DR VECE PAES

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  1. PERI PERFORMANCE PROGRAMME AND BEAT THE HEAT BY DR VECE PAES

  2. ASIAN CRICKET COUNCIL DEVELOPMENT PROGRAMMEPEAK PERFORMANCE PROGRAMME KEY POINTS ■Most athletes lose substantially more body fluids through sweat than they replace by drinking during exercise. This so-called “voluntary dehydration” can have serious implication for health and performance. ■ After becoming dehydrated, elderly individuals tend to drink less than their younger counterparts.’ ■ Athletes can be trained to become “better drinker” before, during, and after exercise. ■ Improving the flavour of a beverage can dramatically increase his consumption of fluids during exercise. ■ Although athletes will drink more of a cool beverage than a warm one, the temperature of the drink has no important effect on core body temperature.

  3. ASIAN CRICKET COUNCIL DEVELOPMENT PROGRAMMEPEAK PERFORMANCE PROGRAMME • An athlete’s failure drink sufficient fluids is caused by many factors, including the physiological inhibition of thirst that occurs after moistening the mouth with a beverage • The uncomfortable sensation of fluid in the stomach, poor access to beverages during exercise • Poor quality of available beverages, and a lack of education about the need to drink during exercise.

  4. ASIAN CRICKET COUNCIL DEVELOPMENT PROGRAMMEPEAK PERFORMANCE PROGRAMME OVERTRAINING, FATIGUE AND RECOVERY RECOVERY PROGRAMME PRE MATCH – PRACTICE PREPARATION • PRE PERFORMANCE MEAL: 3 HOURS BEFORE • PRE HYDRATE WITH 200 ML OF WATER EVERY ½ HOUR. • PRE PERFORMANCE SNACK: 1 HOUR BEFORE - 50 GRAMS OF CARBO PLUS IN 1 LITRE OF WATER. - SNACK (50 GMS) CARBOHYDRATE • RECORD BODY WEIGHT. • WARM UP: DYNAMIC STRETCH, CRICKET SPECIFIC DRILLS. • BREATHING CONTROL.

  5. ASIAN CRICKET COUNCIL DEVELOPMENT PROGRAMMEPEAK PERFORMANCE PROGRAMME OVERTRAINING, FATIGUE AND RECOVERY RECOVERY PROGRAMME INTRA MATCH – PRACTICE REPLENISHMENT • REPLENISHMENT FOR EVERY 1 HOUR OF EXERCISE 800 – 1500 ML WATER IE 200 – 375 ML EVERY 15 MINUTES (WATER SACHETS OR BOTTLES) • 50 GMS GLUCOSE IN 1 LITER OF ABOVE WATER • 360 MG SALT I.E. 1/8 TSP AT DINNER • BREATHING CONTROL AND RITUALS

  6. ASIAN CRICKET COUNCIL DEVELOPMENT PROGRAMMEPEAK PERFORMANCE PROGRAMME OVERTRAINING, FATIGUE AND RECOVERY RECOVERY PROGRAMME POST MATCH – PRACTICE RECOVERY • COOL DOWN: GAMES, PASSIVE STRETCH AND MEDITATION. • RECORD BODY WEIGHT WHEN FRESH SWEATING STOPS. • POST PEFORMANCE SNACK: 100 GMS OF CARBO PLUS 1 LITRE OF WATER IN FIRST ONE HOUR (SPORTS DRINK) • HYDRO THERAPY: SWIMMING POOL, CHILL POOL, BATH TUB • RELAXATION MASSAGE • POST PERFORMANCE MEAL : 2 HOURS AFTER PERFORMANCE 250 GMS OF COMPLEX CARBOHYDRATES WITH 50% OF DAILY PROTEIN REQUIREMENT • SALT SUPPLEMENT AT DINNER AS PER CALCULATION (360 MG FOR EVERY HOUR OF EXERCISE) • RECOVERY NAP: 1 HOUR

  7. ASIAN CRICKET COUNCIL DEVELOPMENT PROGRAMMEPEAK PERFORMANCE PROGRAMME BEAT THE HEAT: PLAY SAFELY IN HOT WEATHER Heat exhaustion is not a trifling matter – it is a serious health risk. But there are common sense steps that coaches and players can take to minimize the risks. WHY BEAT THE HEAT? Hot weather can harm the performance and the health of all athletes – from the elite to weekend and amateur. Exercising in hot conditions can place participants at risk of heat illness, and in extreme circumstances, even death. Beat the Heat will help you recognize and manage potentially dangerous situations that may arise as a result of participation in hot conditions.

  8. ASIAN CRICKET COUNCIL DEVELOPMENT PROGRAMMEPEAK PERFORMANCE PROGRAMME HOW DO YOU TELL IF SOMEONE HAS HEAT INJURY? Heat injury may present itself in varied forms, including cramps, heat exhaustion and heat stroke. During exercise, an athlete may produce 15 – 20 times the amount of heat produced at rest. In normal circumstances, the adult body uses physiological mechanisms such as sweating to overcome the production of excess heat. However, in extremely hot conditions adults may experience difficulties dissipating the heat being produced, and as a consequence heat injury or illness may be experienced.

  9. ASIAN CRICKET COUNCIL DEVELOPMENT PROGRAMMEPEAK PERFORMANCE PROGRAMME FACTORS, WHICH CAN CONTRIBUTE TO HEAT INJURY: High ambient (air) temperature, Solar radiation, Humidity, Dehydration, Heat Exhaustion Dehydration can lead to heat exhaustion. Symptoms of heat exhaustion may include. High heart rate, dizziness, loss of endurance / skill, confusion, nausea, cool skin, but paler than normal, little urine passed, but highly concentrated, cramps (associated with dehydration) Heat Stroke Severe dehydration may lead to heat stroke, which is potentially fatal and must be treated immediately by a medical practitioner. Athletes who keep participating when suffering from heat exhaustion may experience heat stroke. Heat stroke can still occur even if the athlete has been drinking plenty of fluid. It is important to cool the athlete as quickly as possible

  10. ASIAN CRICKET COUNCIL DEVELOPMENT PROGRAMMEPEAK PERFORMANCE PROGRAMME Heat stroke symptoms include: Dry skin, confusion, collapse. If a player is showing any symptoms of heat injury i.e. heat exhaustion or heat stroke take the following action: • Remove from the field and lay the victim down in a cool shaded place. • Give cool water to drink if conscious. • Cool the player by removing wet clothes and putting in a cool bath, shower or under hose, applying wrapped ice packs to the groin and armpits or use wet towels. • Maximize airflow from the player through the use of a fan or fan them with towels. • Call a doctor or ambulance immediately.

  11. ASIAN CRICKET COUNCIL DEVELOPMENT PROGRAMMEPEAK PERFORMANCE PROGRAMME HOW DO WE KNOW WHEN IT IS SAFE TO PLAY IN HOT CONDITIONS? All hot enviournments present athletes with some level of risk. The most effective way of evaluating the risk of playing in hot weather for adults is by measuring Wet Bulb Globe Temperature (WBGT) which takes into account both ambient air temperature and humidity. This is important because the higher the humidity, the less likely cooling will occur through the evaporation of sweat. WBGT ranges have been determined to reflect the risk of heat injury. These are as follows :

  12. ASIAN CRICKET COUNCIL DEVELOPMENT PROGRAMMEPEAK PERFORMANCE PROGRAMME WBGT Risk of heat injury Less than 18 Minimal Between 18 and 22 Moderate Between 23 and 28 High Greater than 28 Extreme It is recommended that events or activities requiring moderate to high intensity that are conducted in conditions that exceed 28 degrees WBGT should be postponed or cancelled

  13. ASIAN CRICKET COUNCIL DEVELOPMENT PROGRAMMEPEAK PERFORMANCE PROGRAMME WHAT STEPS CAN BE TAKEN TO PREVENT PLAYERS GETTING HEAT INJURY? There are circumstances when players are required to participate in hot conditions. The risk of experiencing heat illness can be reduced by employing any number of strategies. Clothing • Wear light coloured loose fitting clothes of natural fibers or composite fabrics, with high wicking (absorption) properties. • Wear hats with good ventilation • Use sunscreen, which is water-soluble. Timing of Games In summer games should not be scheduled during the hottest part of the day (11.00 am – 3 .00 pm). Early in the morning or night games would minimize the risk. Player’s Rest and Rotation In conditions of moderate or high risk players rest through the use of player interchange or substitution. The period of rest should be 10 – 20% of the playing time respectively, depending on moderate or high risk i.e. the players in two’s or three’s should be rotated out for six to twelve minutes every hour. During these rest breaks, the players should do the following. • Rest under a shaded area under a fan. • Drink cold water. • Cold sponge with wet towels. • Ice packs for application to groin and armpits.

  14. ASIAN CRICKET COUNCIL DEVELOPMENT PROGRAMMEPEAK PERFORMANCE PROGRAMME HYDRATION – DRINK UP! Fluid taken should be cooler than the ambient air temperature. Before Exercise – players should drink 200ml of cool safe water every 30 minutes from 3 hours before the match or practice till upto the time of the match or practice. During Exercise – players should aim to drink at least 250ml of cool safe water for every 15 minutes of play. However, this may vary dependant on the sweat rate. For any sport beyond one hour, sports drinks (50 gms glucose replacement) needs to be supplemented. Post Exercise – the players should drink one litre water with 50 gms glucose replenishment in the two hour cool down period after the match or practice. Immersion for 12 mins. in a chill pool, tub of cold water or cold shower would help after the match or practice.

  15. ASIAN CRICKET COUNCIL DEVELOPMENT PROGRAMMEPEAK PERFORMANCE PROGRAMME SPORTS TRAINER AND FIRST AID PERSONNEL It is important to have trained personnel available to manage heat injuries. Heat stroke is potentially life threatening. Any indication of this condition should be immediately referred to an experienced medical practitioner.

  16. SMART PLAY – BEAT THE HEAT TO AVOID HEAT ILLNESS DO THE FOLLOWING CLOTHES: - Wear light coloured loose fitting clothes of natural fibers or composite fabric or composite fabric with light wicking properties; wear hats/caps with good ventilation and use sunscreen, which is water-soluble. TIMINGS OF GAMES: - Avoid hottest period (11.00 am – 3 .00 pm). Early in the morning or night games recommended. PLAYER’S REST AND ROTATION: - The players in twos or threes should be rotated out for six to twelve minutes every hour. During these breaks they should do the following: - • Rest in a shaded area under a fan • Drink cold water • Cold sponge with wet towels. • Ice packs for application to groin and armpits.

  17. SMART PLAY – BEAT THE HEAT HYDRATION – DRINK UP: - Fluid taken should be cooler than the ambient air temperature. Before Exercise – drink 200ml of cool safe water every 30 minutes from 3 hours before till upto the time of the match or practice. During Exercise – drink at least 250ml of cool safe water for every 15 minutes of play. For any sport beyond one hour, add sports drinks. (50 gms glucose replacement) Post Exercise – one litre water with 50 gms glucose replenishment in post match or practice two hour cool down. Cool Down – Immersion for 12 mins in a chill pool tub of cold water or cold shower would is advised after the match or practice. Heat stroke is potentially life threatening. Any indication of this condition should be immediately referred to an experienced medical practitioner.

  18. Team Fluid Balance WeightChartTeam : Venue :

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