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QUESTION ONE
In aerobic training, the length of the 30 min 1.2km swim overcompensates when incorporating
principles of warm-up. Irrelevant in targeting warm-up, exercise intensity should be increased to 65-75%
MHR to reflect continuous training, where moderate exercise is performed extensively (30+min) without
any rest periods. The biweekly aerobic capacity session is highly effective in employing aerobic interval
training through bursts of high intensity activity (6x200m swims at 70%MHR) interspersed with low intensity
activity, conducted at a 2:1 (high: low intensity) ratio. In both interval and continuous training, the aerobic
training threshold is reached, producing increases in VO2max capacity. This significantly enhances oxygen
uptake, where the trained body begins to use more oxygen in a shorter period of time. The aerobic system
is the predominant energy system when oxygen uptake meets a point, preventing fatigue through the more
efficient production of ATP, consequently improving performance (Bauer, 2024). Constant workload and
oxygen uptake during continuous training also increases muscular capillary density (Daussin, et. al. 2008),
promoting oxygen delivery and waste removal from muscles, delaying fatigue. Performance is further
enhanced in aerobic interval training through minimising resting heart rate. This means that the athlete’s
heart can work at higher intensities for longer periods (greater efficiency), delaying fatigue and improving
performance. Stroke volume is increased through aerobic interval training, due to the increased size and
wall thickness of the left ventricle. Consequently, SV will increase rapidly with exercise intensity in an
athlete, plateauing at a higher intensity at a higher stroke volume – this significantly improves efficiency of
the cardiovascular system, and as a result, cardiac output and the rate of delivery of oxygen to muscles of a
trained athlete is escalated. This delays fatigue resulting from insufficient oxygen supply, promoting
performance. The biweekly 2-5 min interval swims are ineffective at 1:2 ratio, and should be altered to a
ratio of 1:2 at 80-90% MHR to reach the anaerobic threshold to increase the speed of lactate removal in the
body. The muscle converts lactic acid (by product of lactic acid system ATP production) to pyruvic acid faster,
delaying the accumulation of lactic acid and preventing the compromisation of chemical processes due to
changes in pH and hydrogen ion levels. This ultimately delays fatigue and enhances performance. For
example, the athlete may swim at high intensity for 5 min, then at a low intensity for 10 min in order to
allow for passive recovery and gradual removal of lactic acid from her body. This ensures that she begins the
next swim interval with minimal fatigue and maximal potential to achieve gains. On the contrary, lactate
focus sessions of 25m efforts with a long rest in between each ARE effective in promoting lactate removal.
As long as the 25m efforts are performed at 80-85%MHR (anaerobic threshold), anaerobic interval training
requirements will be met and adaptations to anaerobic capacity will occur through preventing
accumulation. As previously outlined, this delays fatigue and enhances performance. This focus on
anaerobic systems is crucial to an 100m swimmer, as the ATP-PC and lactic acid systems are engaged within
the first 40 seconds of the race – to achieve optimal performance, these systems cannot fatigue before
oxygen intake is sufficiently increased to employ the aerobic system. The Thursday PM 1 hour bike or run
outside and Saturday AM one-hour beach session are highly effective in introducing variation in the form of

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potential fartlek training outdoors, allowing experimentation with different speeds (intensities) in a
different environment. As with interval training, fartlek training increases HR, SV and CO, enhancing oxygen
delivery and carbon dioxide removal from muscles, delaying fatigue and promoting performance. The
variation in this routine also prevents boredom, minimises overuse injuries and ensures full development of
fitness. In a swimmer, land-based activities (bike ride/run) are extremely important in maintaining bone
density and preventing early onset osteoporosis (Bauer, 2024).
In strength training, the 90 minute gym session makes use of free (dumbbells, barbells, etc) and
fixed (gym machine) weights in order to train specific muscles/groups to develop power. Optimal
effectiveness is achieved when employing specificity principles, where movements from sport are replicated
at similar speed. In the case of an elite swimmer, lat pull-downs on a gym machine reflects the shoulder and
arm movements used in freestyle. Muscular hypertrophy and maximal strength training has been proven to
initiate similar increases in swimming performance (Fone 2022). To reach resistance training thresholds, this
sample training plan is effective in promoting significant muscular hypertrophy, where 3 sets of 12-15RM
are conducted for upper (upper arm, back, chest, abdominals) and lower body (upper legs, glutes, calves)
muscles to increase the amount of muscle fibres. This enables the muscle to generate more power through
growth of satellite cells, which regenerate muscle after microtears during training. To promote maximal
strength gains through muscle size increase, this sample training plan does not include sufficient sets of
1-6RM weights, and thus is ineffective in developing the ATP-PC system at high intensities, despite its
significant ability to develop the lactic acid system at lower intensities (muscular hypertrophy training). This
means that lactic acid system performance is enhanced due to increased rate of lactate removal and thus
delayed fatigue. However, ATP-PC system performance is NOT enhanced due to the rapid depletion of
creatine stores in muscles. Furthermore, the rest period of 45 seconds is not sufficient to reduce fatigue
during the 90-minute gym session – this should be increased to 1-2 mins so that the athlete can begin the
next set of weights with minimal fatigue, replenishing phosphocreatine stores to make the most use of her
ATP-PC system and thus achieve maximal strength, power and performance gains (Bauer 2024).
The one hour pilates class incorporates principles of specificity through flexibility training (dynamic
and static) which targets the muscle groups and movements applicable in competition. One major example
are the internal rotator cuff muscles in the shoulder, which are often tight in elite swimmers from extensive
use. The active range of motion of these muscles is enhanced through dynamic stretching (eg. arm circles),
improving function in the shoulder. This is highly effective in improving performance for an elite swimmer,
as biomechanically efficient shoulder movements are crucial to the speed at which she moves through the
water. Pilates harbours a focus on development of core muscles, highly effective in targeting the strength of
the diaphragm, which controls athlete’s breathing, as well as abdominal and back muscles which work
together to keep the athlete’s body aligned in the water through minimising rotation of the hips – this
creates less drag in the water, increasing speed and boosting performance. This active engagement of core
muscles during exercise can be promoted through static pilates stretches such as side planking.

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Bibliography
Bauer, L. (2024). Types of Training, Principles of Training and Physiological Adaptations. JRAHS Stage 6
PDHPE.
https://sites.google.com/education.nsw.gov.au/jrahsstage6pdhpe/hsc-course/core-2-factors-affecti
ng-performance/cq1-how-does-training-affect-performance/types-of-training-principles-of-training-
and-physiological-adaptations?authuser=0
Burke, K. (2023, 10 Feb). How to target heart rate training zones effectively. Colorado State University
College of Health and Human Sciences.
https://chhs.source.colostate.edu/how-to-target-heart-rate-training-zones-effectively/#:~:text=Zon
e%203%20is%20the%20range,%2D90%25%20of%20your%20HRmax.
Christensen, S. (2015, April 1). Aerobic Power Training. Complete Track and Field.
https://www.completetrackandfield.com/aerobic-power-training/#:~:text=Aerobic%20power%20tr
aining%20sessions%20are,the%20maximal%20use%20of%20oxygen.
Crowly, et. al. (2018). Dry-Land Resistance Training Practices of Elite Swimming Strength and Conditioning
Coaches. Journal of Strength and Conditioning Research, 32(9).
https://journals.lww.com/nsca-jscr/fulltext/2018/09000/dry_land_resistance_training_practices_of
_elite.22.asp
Daussin, et. al. (2008). Effect of interval versus continuous training on cardiorespiratory and mitochondrial
functions: relationship to aerobic performance improvements in sedentary subjects. American
Journal of Physiology, 295(1). https://journals.physiology.org/doi/full/10.1152/ajpregu.00875.2007
Fone, L. & Van den Tillaar, R. (2022). Effect of Different Types of Strength Training on Swimming
Performance in Competitive Swimmers: A Systematic Review. Sports Medicine - Open, 8(19).
https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-022-00410-5
Lopes, et. al. (2021). The effects of dry-land strength training on competitive sprinter swimmers. Journal of
Exercise Science and Fitness, 19(1).
https://www.sciencedirect.com/science/article/pii/S1728869X19300565?via%3Dihub
Nationwide Children’s Hospital. (n.d). Stretching for Swimmers. Nationwide Children’s Hospital.
https://www.nationwidechildrens.org/specialties/sports-medicine/sports-medicine-articles/stretchi
ng-for-swimmers
Noyes, S. (2021). Pilates and Swimming - Made for Each Other. UC Berkeley.
https://recwell.berkeley.edu/pilates_and_swimming/
Papadimitriou, et. al. (2017). Original Article Effects of proprioceptive neuromuscular facilitation (PNF) on
swimmers leg mobility and performance. Journal of Physical Education and Sport, 17(2).
https://www.researchgate.net/publication/320323620_Original_Article_Effects_of_proprioceptive_
neuromuscular_facilitation_PNF_on_swimmers_leg_mobility_and_performance

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QUESTION TWO

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Motivation is the driving force behind an athlete, channelled in order to achieve performance goals. Positive
motivation refers to the goals of an athlete to excel for purposes of self-satisfaction. Intrinsic motivation
encompasses athletic behaviour driven by personally meaningful rewards – this is the most sustainable
form of motivation. Extrinsic motivation is enabled through the desire for an external reward, such as
money, fame or titles.
In tennis, Rafael Nadal employs both intrinsic and extrinsic motivation, through short-term process
and long-term outcome goals. Intrinsic positive motivation is shown through his desire to develop his skills
as an elite athlete, setting small personal goals, like improving leg strength after injuries. This increases the
level of effort Nadal utilises during training and competition, ultimately improving his performance through
achieving the short-term process goals he has set. For example, Nadal’s leg power returns due to his
willingness to conduct rehabilitation and retraining – allowing him to maintain stamina in a game. However,
long-term outcome goals also maintain Nadal’s extrinsic positive motivation, commenting “Of course, I
would love to finish my career with 25 [Grand Slam titles] if it’s possible”. His desire to gain external rewards
as an addition to his own personal enjoyment fuels competitive drive, a material measure of Nadal’s
performance. Thus, Nadal may use his achievements as a way to build confidence – through being aware of
his capabilities, for example, he may be more comfortable with shifting his serving style when needed.
Similarly to intrinsic positive, Nadal’s extrinsic positive motivation will also encourage the application of
greater effort/persistence and therefore increased performance, with a long-term outcome goal in sight.
In air rifle shooting, Abhinav Bindra stresses the importance of taking regular breaks following
success to rebuild motivation. After his 2008 Olympics win, he realised “You start missing the process after a
while, and as long as you love what you do, it will keep pushing you”. The intrinsic positive motivation
Bindra channels in sport is easily lost when distracted by external rewards such as medals. By entering a
silent retreat to introspect after his win, Bindra rebuilt his intrinsic motivation by rediscovering his
enjoyment of air rifle shooting – this is a self-propelling force that maintains athlete mental wellbeing,
rewards effort and thus prompts further sustained improvement in performance.
Anxiety is a psychological reaction of the athlete to a “threat”, generating a fight or flight response.
It involves negative thought patterns and focusing problems. Anxiety induces a physiological state of
overarousal, causing tight muscle movement and lack of concentration, decision making skills and fine
motor control. By reducing anxiety, the athlete returns to a state of optimal arousal, where muscle tension,
heart rate and breathing rate are at levels which prompt maximised delivery of oxygen and removal of
wastes from blood. This improvement to muscle function engenders an improvement in performance.
In tennis, Rafael Nadal incorporates set routines before his serve, by touching certain parts of his
face while bouncing the ball with a racquet (preparation phase) which is followed by the focus phase,
bouncing the ball once before throwing it up. The execution phase of the serve occurs when the racquet
makes contact with the ball. Studies show rituals significantly reduce stress for athletes, as they “work
because the person believes in them and expects this [performance]” (Schippers, Van Lange 2005). Nadal

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credits these set routines in “It’s a way of placing myself in a match, ordering my surroundings to match the
order I seek in my head”, explaining how a set routine brings calm to the athlete, and in Nadal’s case, allows
him to execute a serve with practised precision and reduced anxiety. Nadal also maintains positive body
language throughout the game to increase confidence and solidify a positive mindset. He states that “my
body language depends on me, not the opponent”, focusing on controlling self-determined factors in order
to prevent further increases in stress, anxiety and overarousal. If Nadal’s stress was visible in the form of
shaking hands, for example, this would distract him from serving accurately as his effort would go towards
suppressing physical signs of anxiety. Hence, reduction in levels of anxiety – by maintaining positive body
language and set routines – benefits performance by retaining concentration for the task at hand.
In air rifle shooting, Sarah Scherer manages anxiety through mental rehearsal, describing how
“When you see it in your head … when you see that releasing shot, it happens automatically – you don’t
even have to think about it”. By picturing successful shots, Scherer is practised in fundamental movements,
conditioned to know what to do in every potential situation. This increases her confidence and enhances
responses to events in the competition. When targets in the competition move faster than she expects,
Scherer’s imagery has prepared her for any possibility – she overcomes her anxiety and uses what she has
mentally rehearsed, successfully hitting the target. Anxiety which manifests as overarousal causes
physiological symptoms such as hand shaking which heavily impacts performance in shooting, a sport
requiring extreme mental concentration and precision of movement. Thus mental rehearsal is a highly
useful technique to enhance performance through reducing the impact of overarousal on rifle shooting.
To manage anxiety and enhance motivation in air rifle shooting, Ginny Thrasher identifies and
eliminates distractions, maintaining her focus on enjoyment and improvement. She identifies outcome
rewards as a distractor, as “getting a medal had nothing to do with taking my next best shot”. By realising
titles and medals alone cannot lead to sustained fulfilment, Thrasher developed a growth mindset which
produces intrinsic positive motivation for the self-pioneered enhancement of skill. Thrasher’s intrinsic
positive motivation can be sustained extensively, allowing her to embrace challenges and improvement
opportunities, initiating long term performance gains. Her coach, Dan Duben, reflected on Thrasher’s
development after shifting her focus from extrinsic to intrinsic rewards; “The improvement she made from
the start of the year to the end was dramatic.” This is partly due to a lack of fear of failure, whose presence
is often anxiety-inducing and inhibits performance. For example, when participating in a high pressure
match while overcome with anxiety, Thrasher’s overarousal may result in her panicking when she sees the
target, freezing up and missing scoring opportunities. However, when maintaining her technique and not
thinking about a medal, Thrasher will focus on the present, maintain calm, reduce anxiety, promote optimal
arousal and thus increase the quality of performance.

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Bibliography
Apostol, M. (2021, April 3). How Professional Tennis Players Use Sport Psychology To Win. Medium.
https://medium.com/in-fitness-and-in-health/how-professional-tennis-players-use-sport-psycholog
y-to-win-7e186d445e3d
Australian Open TV (2014, January 26). Rafa Nadal’s routines - 2014 Australian Open. [Video] Youtube.
https://www.youtube.com/watch?v=wYbCNfC0iuM
Bauer, L. (2024). Motivation. JRAHS Stage 6 PDHPE.
https://sites.google.com/education.nsw.gov.au/jrahsstage6pdhpe/hsc-course/core-2-factors-affecti
ng-performance/cq2-how-can-psychology-affect-performance/motivation?authuser=0&pli=1
Bauer, L. (2024). Anxiety and Arousal. JRAHS Stage 6 PDHPE.
https://sites.google.com/education.nsw.gov.au/jrahsstage6pdhpe/hsc-course/core-2-factors-affecti
ng-performance/cq2-how-can-psychology-affect-performance/anxiety-and-arousal
Bauer, L. (2024). Psychological Strategies for Athletes. JRAHS Stage 6 PDHPE.
https://sites.google.com/education.nsw.gov.au/jrahsstage6pdhpe/hsc-course/core-2-factors-affecti
ng-performance/cq2-how-can-psychology-affect-performance/psychological-strategies-for-athletes
Dweck, C. (2019). The Mindset of a Champion. Stanford Medicine.
https://gostanford.com/sports/2014/5/2/209487946.aspx
Friendly Eyes (2017, September 29). Rafael Nadal explains what he does when he’s not feeling calm. [Video]
Youtube. https://www.youtube.com/watch?v=0M75jfXFvvY
Lautenbach, F.; et. al. (2014). Pre-Performance Routine in Tennis: An Intervention Study. Journal of Applied
Sport Psychology 27(2).
https://www.researchgate.net/publication/268801590_Pre-Performance_Routine_in_Tennis_An_In
tervention_Study
McMillen, M. (2011, May 25). Rafael Nadal’s Secrets for Success. WebMD.
https://www.webmd.com/men/features/rafael-nadals-secrets-success
Moreira da Silva, F.; et. al. (2021). Which Are the Most Determinant Psychological Factors in Olympic
Shooting Performance? A Self-Perspective from Elite Shooters. International Journal of
Environmental Research and Public Health 18(9).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8123879/#
Olympics (2016). Nadal’s pre-serve ritual. [Video] Olympics.
https://olympics.com/en/video/nadal-s-pre-serve-ritual
Scott, G. (2017, July 11). Tense Tennis: Rafael Nadal and the Psychology of Sports Rituals. Inverse.
https://www.inverse.com/article/33718-rafael-nadal-and-the-psychology-of-sports-rituals
Schippers, M.; Van Lange, P. (2005). The Psychological Benefits of Superstitious Rituals in Top Sport. Erasmus
Research Institute of Management.

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https://www.researchgate.net/publication/4752572_The_Psychological_Benefits_of_Superstitious_
Rituals_in_Top_Sport
TEDx Talks (2018, April 26). Winning the Olympics: A state of mind | Ginny Thrasher | TEDxWVU. [Video]
Youtube. https://www.youtube.com/watch?v=H3LNNh079vk
USA Shooting (2016, July 28). USA Shooting Tip: The Importance of Visualization. [Video] Youtube.
https://www.youtube.com/watch?v=MmbbVtJorUU
Venkat, R. (2022, May 17). Success can be a tough act to follow, says Abhinav Bindra. Olympics.
https://olympics.com/en/news/indian-shooting-abhinav-bindra-motivation-olympics-gold

QUESTION THREE

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Carbohydrate loading is conducted days prior to the competition and consists of consuming an
increased amount of carbohydrates while reducing training load through tapering. Foods which can be
consumed include cereal, pasta, sandwiches and yoghurt – all with added benefits of fulfilling the athlete’s
daily nutritional requirements in fats, proteins, vitamins and minerals. Additionally, carbohydrate loading
has the effect of maximising glycogen stores prior to competition. Research has shown that fluctuations
normally present in glycogen level are minimised and elevation is seen when a carbohydrate loading
program is implemented for any athlete (Bauer 2024). For a netball Centre player such as Liz Watson,
glycogen is the primary source of ATP generation through the lactic acid and aerobic systems when the
athlete works at a moderate to high (submaximal) intensity from 10 seconds onwards – this could occur
when the ball is being transferred extensively across the court, and Watson is required to run consistently
while engaging with sport specific skills. For this reason, carbohydrate loading is extremely crucial for her to
top up glycogen stores and prevent depletion during the game, which would otherwise result in fatigue and
a decrease in performance due to inability to keep up with opponents and exert maximal effort in throwing,
catching, intercepting, etc. In netball, a team sport which lasts 60 minutes, Watson should carbohydrate
load over the last 24-36 hours before the event, which can increase performance over a set distance by
2-3% (Campbell, 2013). On the other hand, carbohydrate loading prior to the event will not significantly
increase performance for a weightlifting athlete such as Son Younghee, whose sport primarily engages the
ATP-PC system in a short, explosive movement when lifting. Thus, the fuel for ATP production is
phosphocreatine, and glycogen is rarely used within the later lactic acid system predominance phase, hence
removing the need to carbohydrate load. However, there is “evidence that the positive effects of higher
carbohydrate intakes in comparison to nothing or less filling controls can be non-metabolic, possibly
mediated by hunger suppression and subsequently greater exercise efforts” (Henselmans, et. al. 2022). This
principle is reflected in the introduction of a pre-event meal, taken 3-4 hours before, and 1 hour before the
competition. For Son, while the topping up of glycogen stores will not significantly enhance performance,
pre-event meals will suppress hunger, a distraction which hinders performance. These meals will also
provide both Son and Watson with a psychological edge, using a placebo effect which promotes a positive
mindset and enhances performance. In comparison, netball is a heavily glycogen-reliant sport, and thus
eating a high-carb meal about 3 hours before exercising can increase Watson’s muscle glycogen
concentration by 11-17% (Bauer 2024), hence lengthening the duration at which the lactic acid and aerobic
systems can operate before reaching fatigue. This topping up of glycogen stores can be done through low GI
carbohydrates (eg. peanuts, low-fat yoghurt) in the meal 3-4 hours before, which are digested slowly and
provide sustained energy throughout the competition, while in the meal 1 hour before, high GI
carbohydrates (potatoes, fruit bars) will induce a brief spike in blood sugar levels and provide the ‘hit’
needed to significantly increase resynthesis of ATP, delaying fatigue and promoting performance. Hydration
for both Son and Watson pre-event is crucial, as even 2-3% fluid dehydration will cause a 7-8% decrease in
performance (Bauer 2024). 500mL of fluid, preferably water, should be consumed over 2-3 hours before the

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competition, while an additional 250mL of sports drink should be consumed over the final 20-30 minutes
beforehand. The sports drink (high GI) is beneficial in increasing glycogen stores for Watson, while water
and electrolytes help both Son and Watson delay dehydration and muscle cramping, hence minimising the
reduction in performance throughout the event.
During the event, athletes should top up on glycogen and hydration when given the chance to. Liz
Watson can be substituted off between quarters, and thus has access to a quick carbohydrate snack, such as
a banana or sport bar. This will spare glycogen stores and prevent low blood sugar levels for later quarters,
delaying fatigue by spiking blood glucose and ability of lactic acid/aerobic systems to resynthesise ATP,
ultimately enhancing performance. Athletes in general should consume 30-60 grams of carbohydrates per
hour during performance – however this is evidently impractical for Son Younghee, whose event is
completed within seconds and thus has no opportunity to refuel throughout. However, if she was
competing in various events, with breaks in between, the same principles of consuming carbohydrates to
replenish blood sugar levels would apply. For hydration, athletes should be aware of how much fluid they
lose by measuring their weight loss before and after exercise. Dehydration during performance will increase
heart rate and core temperature, decreasing blood volume and thus delivery of oxygen and removal of
wastes. The body is thus more susceptible to fatigue and slowing down during competition, significantly
compromising performance. Both athletes should aim to consume 200-300mL of fluid every 10-20 min
(Judge, et. al. 2021) in the form of a diluted sports drink (6-8% carbs, 10-25 mmol/L sodium) or water to
replenish electrolytes, glycogen stores (netballer) and/or prevent dehydration (powerlifter).
Carbohydrates should be refuelled 30 minutes after the event for both Son and Watson, consuming
high GI foods such as sandwiches or fruit (1g/kg of body weight) to kickstart glycogen replenishment and
muscle rebuilding to offset the compromisation of the immune/energy systems during exercise. This snack
should be high in protein (10-20g/kg of body weight) to rebuild damaged muscle resulting from high
intensity activity. For Watson, this involves constant explosive sprints due to the start-stop nature of netball.
For Son, her sport has caused extensive microtears in muscle due to the effort exerted in weightlifting, and
thus replacement of protein is crucial to reduce likelihood of injury in future exercise. Watson should aim to
consume 6-10g carbs/kg of body weight over the 24 hours immediately after the competition – as she has
depleted more glycogen due to her engagement of the lactic acid and aerobic energy systems, her need for
carbohydrate replenishment is greater than that of Son’s. Amount of hydration is determined through
calculating the amount of body weight lost, and should be replaced at a rate of 1.5L/1 kg of body weight
lost over 3-6 hours. For Watson, due to the duration of her exercise and intensity as a Centre who is
constantly moving, her hydration requirements are likely to be higher due to increased rate of sweating.
Thus in order to promote recovery and allow for further effective training and performance improvement
following competition, Watson should offset her fluid deficit by consuming a sports drink containing sodium
or potassium, which stimulates thirst and enables further intake of fluid (Bauer 2024).

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Bibliography
Bauer, L. (2024). Nutritional Considerations. JRAHS Stage 6 PDHPE.
https://sites.google.com/education.nsw.gov.au/jrahsstage6pdhpe/hsc-course/core-2-factors-affecti
ng-performance/cq3-how-can-nutrition-and-recovery-strategies-affect-performance/nutritional-con
siderations
Beck, K. (2015). Role of nutrition in performance enhancement and postexercise recovery. Journal of Sports
Medicine (6). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4540168/
Campbell, S. (2013). Chapter 16 - Nutritional Recommendations for Athletes. Nutrition in the Prevention and
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Henselmans, M.; et. al. (2022). The Effect of Carbohydrate Intake on Strength and Resistance Training
Performance: A Systematic Review. Journal of Nutrients 14(4).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8878406/
Judge, L.; et. al. (2021). Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and
Behaviours Among Collegiate Track and Field Throwers. Journal of Human Kinetics 79.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8336541/#:~:text=During%20the%20training%20s
ession%20fluid,every%2010%20to%2020%20min.
Lyszczek, D. (2017). Netball Players | The Ideal Nutrition Plan. MyProtein.
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Starkey, G. (2023, February 22). What to Eat Before a Netball Game. Elite Netball Academy.
https://elitenetballacademy.co.uk/what-to-eat-before-a-workout/

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