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YR 12 PDHPE > CORE 2. > Flashcards

CORE 2. Flashcards

1
Q

Energy systems: ATP/PC: Source of fuel

A

Creatine phosphate

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2
Q

Energy systems: ATP/PC: Efficiency of ATP production

A

Very quick production but for a limited time

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3
Q

Energy systems: ATP/PC: Duration that the system can operate

A

0-10 seconds of high intensity activity, 90%+MHR

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4
Q

Energy systems: ATP/PC: Cause of fatigue

A

Limited stores of ATP and PC. Depletion of creatine phosphate

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5
Q

Energy systems: ATP/PC: By-products

A

heat

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6
Q

Energy systems: ATP/PC: rate of recovery

A

50% recovered in 30 seconds fully recovered in approx 2 minutes

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7
Q

Energy systems: ATP/PC: Process of recovery

A

Activity intensity decreases or ceases. Increased breathing rate as PC is replenished in the presence of oxygen

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8
Q

Energy systems: ATP/PC: Sporting examples

A

100m sprint, shot put,

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9
Q

is ATP/PC aerobic or anaerobic?

A

anaerobic

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10
Q

other name of ATP/PC system

A

alactacid

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11
Q

Energy systems: LACTIC ACID: Source of fuel

A

Carbohydrate stored in the muscle and liver as glycogen and glucose in the blood

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12
Q

Energy systems: LACTIC ACID: Efficiency of ATP production

A

Quick ATP production but fatigues drastically as lactic acid levels increase

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13
Q

Energy systems: LACTIC ACID: Duration that the system can operate

A

10 seconds to 2/3 minutes of relatively high intensity activity, 85%+ MHR

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14
Q

Energy systems: LACTIC ACID: Cause of fatigue

A

The cause of fatigue in the lactic acid system is the build-up of pyruvic acid in the muscle which is caused by production of lactate exceeding dispersal, this results in an increase in the Hydrogen ion in the muscle which causes fatigue

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15
Q

Energy systems: LACTIC ACID: By-products

A

Lactate/ lactic acid (Hydrogen ion)

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16
Q

Energy systems: LACTIC ACID: rate of recovery

A

30 minutes to two hours, will depend on level of lactate that has built up

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17
Q

Energy systems: LACTIC ACID:Process of recovery

A

Activity intensity decreases or ceases. Increased breathing rate as lactic acid is broken down in the presence of oxygen

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18
Q

Energy systems: LACTIC ACID: Sporting examples

A

200m sprint, 400m sprint

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19
Q

Energy systems: Another name for lactic acid system

A

Anaerobic glycolysis

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20
Q

Energy systems: is lactic acid system aerobic or anaerobic?

A

anaerobic

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21
Q

Energy systems: AEROBIC: Source of fuel

A

Carbohydrates stored in muscles and liver as glycogen, fats and occasionally protein

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22
Q

Energy systems: AEROBIC: Efficiency of ATP production

A

Slower ATP production but an endless supply, depending on intensity of exercise

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23
Q

Energy systems: AEROBIC: Duration that the system can operate

A

Endless supply at low to moderate levels of intensity, 60-85%MHR

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24
Q

Energy systems: AEROBIC: Cause of fatigue

A

Depletion of glycogen levels and fat stores, reliance on fat as a fuel

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25
Q

Energy systems: AEROBIC: By-products

A

Water and carbon dioxide

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26
Q

Energy systems: AEROBIC: rate of recovery

A

Up to 48 hours depending on level of depletion

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27
Q

Energy systems: AEROBIC: Process of recovery

A

Replenishment of glycogen stores through appropriate dietary intake

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28
Q

Energy systems: AEROBIC: Sporting examples

A

Marathon running, triathlon

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29
Q

c/f continuous training

A

When an athlete does the same activity at the same intensity for a prolonged period of time. (minimum 20 minutes).

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30
Q

what does continuous training focus on?

A

general conditioning

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31
Q

advantages of continuous training

A
  • Consistency
  • Improved cardiovascular endurance
  • Easy to manipulate  FITT principle
  • Time effective and convenient
  • Cheap - doesn’t require a lot of equipment
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32
Q

disadvantages of continuous training

A
  • Repetitive and boring
  • Overuse injuries
  • Not sport specific
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33
Q

list the types of aerobic training

A

continuous
fartlek
interval
circuit

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34
Q

c/f fartlek training

A

When an athlete does the same activity for a certain period of time at different intensities.

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35
Q

sports suitable for continuous training

A

running, cycling, swimming

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36
Q

sports suitable for fartlek training

A

netball
afl
rugby

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37
Q

advantages of fartlek training

A
  • Mirrors game setting  sport specific

- More variety

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38
Q

disadvantages of fartlek

A
  • Overuse injuries

- Hard to monitor (ratio of high-low intensity

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39
Q

c/f interval training

A

when you swap between periods of exercise and periods of rest.

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40
Q

what ratio is used in interval training?

A

work:rest 3:1

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41
Q

sports suitable for interval training

A

E.G. ALTERNATING PARTNER SETS AT GYM, TENNIS (RESTS BETWEEN GAMES), SOCCER (DEFENSIVE PLAYERS), RUGBY UNION (SCRUMS, RUCKS, LINEOUTS)

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42
Q

advantages of aerobic interval training

A
  • Mirrors intensity of a game  sport specific
  • Wider application to sports
  • Easy to monitor and apply FITT principle
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43
Q

disadvantages of interval training

A

repetitive and boring

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44
Q

c/f circuit training

A

Athletes do a range of different activities that are set up in a circuit.

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45
Q

sports that use circuit training

A

cross fit
swimming
rugby league
netball

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46
Q

advantages of circuit training

A

full body workout

variation

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47
Q

disadvantages of circuit training

A

must be planned and organised
requires equipment
can be dangerous - requires knowledge

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48
Q

is anaerobic training shorter or longer than aerobic?

A

shorter - uses anaerobic systems

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49
Q

c/f anaerobic training

A

Maximum intensity (85-100%), short periods of time and short rest.  usually 3:1 ratio and <2mins

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50
Q

what is the most effective way to develop anaerobic system?

A

anaerobic interval training

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51
Q

what is anaerobic interval training designed to do?

A

overload the anaerobic energy system - improve ATP/PC stores and lactic acid tolerance

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52
Q

sports that use anaerobic training

A

HITT

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53
Q

what are the two systems the anaerobic interval training can choose to target?

A

ATP/PC

Lactic Acid

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54
Q

E.G. Anaerobic interval training: target system ATP/PC

A

10x30m sprint wtih 30sec recovery
- improves power and speed
beneficial for rugby soccer and netball

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55
Q

E.G. Anaerobic interval training: target system lactic acid

A
  • 8x1min runs with 3min recovery
  • Improves muscle tolerance to lactic acid
  • Beneficial for AFL, rugby, soccer
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56
Q

why is flexibility training important?

A
  • Prevention of injury and increased range of motion in the joints
  • Improved coordination between muscle groups
  • Muscular relaxation, decreased soreness and tightness
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57
Q

c/f static stretching

A

muscle slowly stretched to end point and held for >30scs

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58
Q

advantages of static stretching

A

safe

easy

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59
Q

disadvantages of static stretching

A

no progressive overload

boring/repetitive

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60
Q

c/f ballistic training

A

repeated movements such as bouncing to activate stretch reflex

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61
Q

e.g. of static stretching

A

quad stretch

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62
Q

c/f PNF stretching

A

lengthening a muscle against resistance

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63
Q

e.g. of PNF stretching

A

hip flexor/ calf stretch against wall, mainly partner stretching

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64
Q

c/f dynamic stretching

A

speed and momentum to conduct controlled and repetitive movements

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65
Q

benefit of using dynamic stretching

A

mimics game situations

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66
Q

e.g. of dynamic stretching

A

leg/arm swings

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67
Q

list the types of flexibility training

A

static
dynamic
ballistic
PNF

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68
Q

list the types of strength training

A

free/fixed weights
elastic
hydraulic

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69
Q

c/f & r/ship free weights

A
  • Free weights often involve lifting dumbbells, barbells and sometimes the weight plate itself.
    Causes the body to not just develop the major muscles being used in the activity, but also develops the smaller muscles used to stabilise the movements.
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70
Q

advantages of free weights

A
  • Works major and stabiliser muscles
  • Large variety
  • Inexpensive
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71
Q

disadvantages of free weights

A
  • Requires more coordination
  • Greater risk of injury
  • Usually requires a spotter
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72
Q

c/f fixed weights

A

FIXED WEIGHTS : Fixed weights utilise machines to life the weight and often have a pulley system.

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73
Q

advantages of fixed weights

A
  • Easy to use and can be used alone

- Safe - low risk of injury

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74
Q

disadvantages of fixed weights

A
  • Little variety and involvement of stabiliser muscles

- Expensive

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75
Q

c/f elastic weights

A

ELASTIC : Elastic training uses various forms of elastic to provide the resistance to develop strength. The intensity of this type of training is limited and the resistance increases as the elastic is stretched.

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76
Q

advantages of elastic training

A
  • Can be used anywhere
  • Inexpensive
  • Great for rehabilitation
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77
Q

disadvantages of elastic training

A

no hypertrophy (can potentially be gained through progressive overload)

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78
Q

c/f hydraulic weights

A

During hydraulic resistance training each effort made is confronted by an opposing force. Resistance is felt through the entire movement; that is, if you lift something, you must also pull it back.

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79
Q

e.g. of hydraulic weights

A
  • For example, bicep curls requires that you curl the weight by contracting the biceps, then returning it to the original position using the triceps
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80
Q

advantages of hydraulic weights

A

both concentric and eccentric contractions

ideal for low resistance and high reps

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81
Q

disadvantages of hydraulic weights

A

very expensive
not ideal for producing hypertrophy
not portable

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82
Q

c/f progressive overload

A

PROGRESSIVE OVERLOAD is the gradual increase of stress placed upon the body during exercise training.

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83
Q

how can progressive overload be conducted in aerobic training

A

FITT principle

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84
Q

how can resistance training be implemented in resistance training

A

increase:
weights
reps
sets

decrease:
rest periods

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85
Q

training should be specific to:

A
  • task requirements
  • energy systems required in the task

  • muscle groups required in the task
  • components of fitness involved in the task
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86
Q

specificity in AEROBIC Rugby league

A

The session would involve a variety of aerobic exercises which focuses on specific muscle groups and energy systems that are necessary for improvement in performance in their sport. These sessions should also involve a ball if possible to keep their touch at the same time as improving their fitness

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87
Q

specificity in resistance training:

A

Train the muscles that need to be developed for the sport/performance
Train the appropriate type of strength training suited to the sport/performance
Train the muscles at the speed of contraction needed for the sport/performance e.g. explosive movements need fast contractions like those involved in plyometrics

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88
Q

c/f reversibility

A
  • if a person stops exercising (or fails to exercise often enough or hard enough), the training effects will be quickly lost, and the person’s performance will decline.
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89
Q

when is reversibility likely to occur for a rugby league player?

A

off season

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90
Q

what is the main impact of reversibility on aerobic training

A

The main impact of reversibility on aerobic training is the loss of the ability to hold up at 70-85% of your MHR without hitting fatigue before the 30 minute mark.

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91
Q

reversibility in resistance training

A

Losses in strength are greater than aerobic capacity losses over a given time frame
Regular stimulation of specific muscle fibers are needed to avoid a detraining effect, for example twice a week per muscle/muscle group

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92
Q

c/f variety

A

VARIETY Is ensuring that the session involves different activities and sessions vary day to day within the week.

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93
Q

e.g. of a sport/activity that aerobic training varies for?

A

cross training

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94
Q

how can variety be incorporated in rugby league?

A

doing boxing once a week

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95
Q

how can variety be incorporated into resistance training

A

There are a variety of exercises for each muscle and muscle group so it is suggested that you change your program at approximately 4 -8 week intervals
You can use different equipment to create variety, for example dumbbells, kettlebells, barbells, resistance bands, medicine balls, and machine weights

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96
Q

c/f training thresholds

A

TRAINING THRESHOLDS refer to the level of intensity needed in order to stress the body enough to cause an adaptation or improvement in performance

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97
Q

training thresholds for aerobic training:

A

Individuals need to train within the aerobic training zone, being 60-80% maximum heart rate and ensure that they train above aerobic training threshold. If they train below their training threshold there will be little adaptation.

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98
Q

training thresholds for strength training

A

IN STRENGTH TRAINING:
Depending on the type of strength training that is being performed (absolute strength, power, muscular endurance, lean body mass) vary level of intensity.
Absolute strength requires a very high intensity (resistance) as few repetitions are performed  targets anaerobic
Muscular endurance has a lower intensity (resistance) so more repetitions can be performed  Targets aerobic

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99
Q

what does a warm up do?

A

prepares the body for the rigours of training or competition by increasing the range of movement around joints, elevating the heart rate.

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100
Q

warm up/cool down in AEROBIC training

A

Large muscle group aerobic activities are required to warm up, such as jogging, swimming, rowing, cycling stretching, both static and dynamic, are needed of the large muscle groups involved
Specific warm up involving the major muscle groups is then followed by activities such as calisthenics (push-ups, star jumps) and other movements specific to the activity
Stretching and low intensity aerobic work for a cool down.

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101
Q

warmup/cooldown in strength training

A

leg workouts or rowing for upper body workouts
Stretching of all muscles involved in the workout, including static and dynamic stretching
Repeated for the cool down
For strength training it is also advised to stretch each muscle group between sets and at the end of the sets before moving onto another body part/muscle

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102
Q

physiological response:resting heart rate

A

RHR DECREASES
Due to an increase in the size (hypertrophy) of the heart muscle. Means that heart has to beat less to deliver oxygen to the cells.

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103
Q

RESTING HEART RATE: training principles

A

Specificity: Exercises must be specific to the energy system and training threshold the athlete is trying to achieve, activities must be aerobic in nature – and follow the FITT principle.

Progressive Overload – the heart must be overloaded in order for improvements to occur, overload should be either in intensity or duration. To improve and decrease heart rate the athlete should ensure they overload the body on a regular basis by doing aerobic training.

Training thresholds – Training thresholds must be reached in the aerobic training zone (dependant on the sport) in order for SV and CO to increase

Reversibility – If training ceases, gains will be lost, training must be continuous for at minimum of 10 – 12 weeks.

Variety – In order to reduce and decrease injury boredom the athlete must have variety – fartlek, Circuit, interval or continuous training

Warm-up / Cool Down – essential prior to aerobic training

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104
Q

how does a lower RHR improve performance

A

Having a lower RHR and a lower sub maximal HR simply means that more work can be done at the same intensity or the same work can be done with less effort.
Also having a lower HR means that your body is more efficient at maximal exercise, it is particularly good as it means the heart rate spike is lower as the trained athlete can pump more blood.

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105
Q

what is stroke volume

A

how much blood is pumped out of the left ventricle each beat

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106
Q

what is cardiac output

A

the amount of blood ejected out by the heart each minute

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107
Q

Physiological response: Stroke volume

A

STROKE VOLUME INCREASES mainly due to an increase in the size and strength of the heart (left ventricle)

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108
Q

STROKE VOLUME AND CARDIAC OUTPUT training principles

A

Specificity: Exercises must be specific to the energy system and training threshold the athlete is trying to achieve, activities must be aerobic in nature – and follow the FITT principle.

Progressive Overload – the heart must be overloaded in order for improvements to occur, overload should be either in intensity or duration. To improve and increase the size and strength of the left ventricle the athlete should ensure they overload the body on a regular basis by doing aerobic training.

Training thresholds – Training thresholds must be reached in either the aerobic or anaerobic training zone (dependant on the sport) in order for heart rate to be reduced.

Reversibility – If training ceases, gains will be lost, training must be continuous for at minimum of 10 – 12 weeks.

Variety – In order to reduce and decrease injury boredom the athlete must have variety – fartlek, Circuit, interval or continuous training

Warm-up / Cool Down – essential prior to aerobic training

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109
Q

how does increased SV improve performance

A

Increased SV means less heat beats or contractions are required to do the same work. Also having a lower HR means that your body is more efficient at maximal exercise, it is particularly good as it means the heart rate spike is lower as the trained athlete can pump more blood.

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110
Q

c/f oxygen uptake

A

refers to the body’s ability to absorb O2 into the blood stream

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111
Q

c/f lung capacity

A

Lung capacity is the amount of air that can be inhaled and exhaled in a single breath

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112
Q

oxygen uptake physiological response

A

increases/ improves

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113
Q

lung capacity physiological response

A

slight increase

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114
Q

oxygen uptake and lung capacity training principles

A

Specificity: Exercises must be specific to the energy system and training threshold the athlete is trying to achieve, activities must be aerobic in nature – and follow the FITT principle.

Progressive Overload –.As intensity increases so does the O2 requirements and this increased level of O2 allows for more work to be done

Training thresholds –. oxygen uptake increases when working in the aerobic training zone due to an increase in Hb levels as well as lung capacity

Reversibility – If training ceases, gains will be lost, training must be continuous for at minimum of 10 – 12 weeks.

Variety – In order to reduce and decrease injury boredom the athlete must have variety – fartlek, Circuit, interval or continuous training

Warm-up / Cool Down – essential prior to aerobic training

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115
Q

how does increase lung capacity and oxygen uptake improve performance

A

Increased O2 uptake and lung capacity means that more O2 can be introduced in the athlete’s system which means that more work can be done

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116
Q

what is haemoglobin (hb)

A

Hb is a type of protein in the blood that helps carry O2 from lungs to working muscles and cells

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117
Q

haemoglobin levels physiological response

A

increase

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118
Q

haemoglobin levels training principles

A

Specificity: Exercises must be specific to the energy system and training threshold the athlete is trying to achieve, activities must be aerobic in nature – and follow the FITT principle.

Progressive Overload –.As intensity increases so does the O2 requirements and this increased level of O2 allows for more work to be done

Training thresholds –. oxygen uptake increases when working in the aerobic training zone due to an increase in Hb levels as well as lung capacity

Reversibility – If training ceases, gains will be lost, training must be continuous for at minimum of 10 – 12 weeks.

Variety – In order to reduce and decrease injury boredom the athlete must have variety – fartlek, Circuit, interval or continuous training

Warm-up / Cool Down – essential prior to aerobic training

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119
Q

how does increased haemoglobin levels improve performance

A

Having an increased Hb level means that more O2 can be absorbed quicker into the blood stream. Cells and muscles require O2 to work as the intensity increases so does the demand for O2.Having a higher Hb level means that the body can transport more O2 for the same contraction or pump of the heart.

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120
Q

what is hypertrophy

A

increase in size of a muscle

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121
Q

what does bigger muscles allow for?

A

= Allows greater force to be exerted faster, increasing strength, power and muscular endurance.

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122
Q

muscle hypertrophy physiological response

A

This is the size or bulk of muscles. Muscle bulk increases in muscles that have been specifically targeted in a training program with strength or resistance incorporated not an aerobic training program. Muscle fibres increase in size due to the production of more myofibrils and increased stores of glycogen and ATP-PC

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123
Q

muscle hypertrophy training principles

A

Specificity: Training must be specific strength or resistance training

Progressive Overload –.increase either the weight, reps or sets to overload the muscles.

Training thresholds –. Need to work in the anaerobic training zone in order to increase muscle size

Reversibility – hypertrophy will decrease if training ceases (atrophy)

Variety – In order to avoid boredom different equipment, programs etc should be incorporated e.g, kettlebells

Warm-up / Cool Down – essential prior to strength training

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124
Q

how does increased muscle hypertrophy improve performance

A

As muscle bulk increases so does the muscles ability to perform strength based exercises.

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125
Q

fast/slow twitch muscle fibres Physiological response

A

Fast twitch fibres have a rapid ATP generation rate these fibres fatigue quickly but allow for more explosive efforts. ANAEROBIC - WHITE

Slow twitch fibres – are more efficient and generate a slower output of effort, these contain a high amount of capillaries and can generate large amounts of ATP slowly. AEROBIC - RED

There is an increase of slow twitch fibres from aerobic training and an increase of fast twitch fibres from anaerobic interval style training or resistance training.

Aerobic training encourages the production of capillaries (which transfer O2) as O2 is required during the aerobic process.

Anaerobic training encourages rapid production of ATP-PC or LACTIC SYSTEM, not requiring O2 and therefore capillaries do not increase.

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126
Q

fast/slow twitch muscle fibres - training principles

A

Specificity: Training must be specific to the muscle fibre e.g. fat twitch = anaerobic training, slow twitch = aerobic endurance training

Progressive Overload –.increased effort = adaptation.

Training thresholds –. Need to work in the anaerobic training zone in order to increase fast twitch fibres, need to work in aerobic training zone to increase slow twitch fibres

Reversibility – hypertrophy will decrease if training ceases (atrophy)

Variety – In order to reduce and decrease injury boredom the athlete must have variety – fartlek, Circuit, interval or continuous training

Warm-up / Cool Down – essential prior to strength training

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127
Q

how does increased fast/slow twitch muscle fibres improve performance

A

Increased slow twitch fibres means an increase in an athlete’s muscular endurance. Increase in fast twitch fibres means the ability to perform short fast efforts

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128
Q

c/f motivation

A

Motivation is the reason for an athlete’s participation, training and improvement in their sport

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129
Q

c/f positive motivation

A

Motivation is driven by happiness, satisfaction or a reward

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130
Q

e.g. of positive motivation

A

golfer motivated by $10000 winning reward, or motivated by the personal satisfaction

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131
Q

c/f negative motivation

A

motivation is driven by desire to avoid negative consequences or punishment.

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132
Q

e.g. neg motivation

A

boxer wants to do well as they don’t want to be hit/hurt or personal disappointment

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133
Q

c/f intrinsic motivation

A

motivation coming from within an athlete

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134
Q

e.g. intrinsic motivation

A

E.G. athlete telling themself they are doing well used in marathon running

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135
Q

c/f extrinsic motivation

A

motivation coming from external forces outside of the athlete

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136
Q

e.g. extrinsic motivation

A

E.G. money, coaches, fans
NRL player - may be motivated by higher pay or screaming fans during their games
Boxer - wanting approval from his coach

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137
Q

c/f anxiety

A

Negative mental state of worry and nervousness.

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138
Q

what affect does anxiety have on perfomance

A

only detrimental effects

139
Q

c/f arousal

A

physical and mental state of readiness

140
Q

what affect does arousal have on perfomance

A
  • Can enhance performance if optimised
141
Q

high levels of anxiety lead to:

A

increased HR & nerve activity - performance suffers

142
Q

c/f trait anxiety

A

TRAIT ANXIETY is an inherent characteristic of a person.

143
Q

c/f state anxiety

A

STATE ANXIETY arises in situations that evoke stress or nervousness.

144
Q

e.g. state anxiety

A
  • Arises in high pressure situations e.g. converting a try
145
Q

c/f stress

A

STRESS is the non-specific response of the body to a demand placed on it.

146
Q

what is stress characterised by?

A
  • Increased blood supply to skeletal muscles
  • More oxygen to the lungs
  • Increased glucose production to provide extra fuel
  • Increased sweat production to cool the body
  • Tightened muscles to prepare the body for action
147
Q

types of pressure that can contribute to stress:

A

personal
competition
social
physical

148
Q

symptoms of under-arousal

A

Too relaxed, drowsy, low heart rate, lacking motivation

149
Q

symptoms of optimum arousal

A

Awake, attentive, happy optimal heart rate, ready to perform

150
Q

symptoms of over arousal

A

Exhilarated, anxious, panicked, angry, high heart rate, lacking concentration

151
Q

what can the relationship between arousal and quality of performance be shown on?

A

inverted u hypothesis

152
Q

what type of sports have a higher optimal arousal level

A

high intensity
contact
e.g. rugby league and boxing

153
Q

c/f attention

A

taking notice of something

154
Q

c/f concentration

A

focusing out attention on something in particular

155
Q

importance of concentration and attention

A

Allows us to think carefully about the task at hand for the whole duration of the activity

  • Reduces anxiety by blocking out negative thoughts
  • Increased motivation by focusing our attention on positive things e.g. prizes or satisfaction
156
Q

importance of concentration and attention in sport

A

Allows athletes to focus on:

  • Correct technique
  • Improving skill execution
  • Areas of improvement during training
157
Q

c/f mental rehearsal

A

Imagining a particular part of a routine, or a singular skill.

158
Q

e.g. mental rehearsal

A

the follow through/ release of the ball in a bball free throw

159
Q

c/f visualisation

A

Imagining the entire task, performance or routine.

160
Q

e.g. visulisation

A

Nathan cleary will visualise kicking a goal prior to kicking it

161
Q

why are relaxation techniques used

A

RELAXATION TECHNIQUES are used to reduce anxiety and manage arousal.

162
Q

list some relaxation techniques

A

centred breathing
progressive muscular relaxation
music
mental relaxation

163
Q

what is centred breathing

A

o Centred Breathing : the process where an athlete focuses on lengthening their breathing to reduce their respiratory and heart rate. Often used in yoga., where the athlete counts their breath in and out slowly increasing the length of inspiration and expiration. Centred breathing releases anxiety and can decrease arousal levels.

164
Q

what must goals be

A 
specific
measurable
attainable
relevant
time specific
165
Q

what does goal setting help people to improve?

A

GOAL SETTING helps improve an athletes motivation and enables them to measure progress

166
Q

what are short term goals

A

o Short term goals should be used to help monitor progress and provide benchmarks as the athlete progresses towards the long-term goals.

167
Q

explain a pre-performance meal plan (include water and food - @ 24hrs before, 3hrs before, 2-3hrs before, 1-3hrs before, 1hr before, 15-30min before)

A

24hrs before - regular hydration as end. athletes lose roughly a 1L of water an hour

3hrs before - complex carb meal (slow release of energy for continuing energy supply e.g. whole grains (low GI - steadily digested)

2-3hrs before - 500mL water

1-3hrs before - snacks e.g. banana

1hr before - simple carb (quick energy for start of performance) e.g. jelly beans

15-30mins before 200mL water

168
Q

c/f carb loading

A
  • Process used by athletes to ensure glycogen stores in the muscles and liver are at max
169
Q

when in periodisation occur in carb loading occur

A

in tapering

170
Q

what does dehydration in

A
  • Thickens blood (limits blood supply to muscles)
  • Increases body temperature
  • Causes overheating and heat exhaustion
  • Affects concentration and skill execution
    In sport hinders performance:
  • Decreasing concentration
  • Reduces the body’s ability to function
171
Q

what will an athlete consume during performance

A

simple carbs for rapid release of energy

172
Q

what will an athlete consume >1hr (during performance)

A

200ml-300ml of sports drink every 15 min (allow athletes to rehydrate and refuel)

  • Contains 6-8% carbs and 10-25 millimoles per litre of electrolytes
  • Electrolytes: potassium (delays onset of fatigue) and sodium (increase fluid intake)
173
Q

what will an athlete consume <1hr (during performance)

A

200-300ml of water every 15 min (power based events don’t require added benefits of sports drinks

174
Q

what is the goal of post-performance nutrition

A

to return the body to its pre performance state - allowing athlete get back to training at full intensity for the next performance

175
Q

what are the 3 R’s in post performance

A

refuel
repair
rehydrate

176
Q

post performance - REFUEL

A

glycogen stores

  • Glycogen stores replenish by 5-7% per hour
  • 15-20 hours to fully recover after depletion
177
Q

REFUELING POST PERFORMANCE - <1HR

A

(highest rate of glycogen synthesis – muscles are most receptive to converting glucose to glycogen)

1g of simple, high GI (faster absorption of glycogen) carbohydrates per kg of body weight

178
Q

REPAIR post performance

A

– muscle damage

  • Physical activity causes microtrauma
  • Protein stimulates muscle growth and glycogen uptake
179
Q

what may STRENGTH & POWER BASED ATHLETES use - <1hr after

A

Protein powder shake

180
Q

why is it important to REHYDRATE

A
  • Endurance athletes lose substantial amounts of fluid

- Electrolytes speed up the process of absorption and water retention

181
Q

If athletes do not rehydrate, they may experience:

A
  • Dehydration
  • Heat stroke
  • Prolonged heat exhaustion
182
Q

E.g. of rehydration of endurance athletes 4-6hrs after

A

1.5L of fluid (water or sports drink) per kg of body weight lost during activity (150% of fluid deficit) athletes should overcompensate to allow for perspiration or urinary losses

183
Q

goal of supplementation

A

SUPPLEMENTATION is used to enhance one or more elements of an athletes physical processes or systems & is thought to eliminate constraints that might negatively impact performance.

184
Q

what are the types of supplementation

A

vitamin/minerals
protein
creatine
caffeine

185
Q

c/f vitamins/minerals

A

are inorganic compounds that are essential to maintaining bodily functions.

186
Q

why are vitamins/minerals important

A

o Important role in energy production, haemoglobin repair/building (resynthesis), maintaince of bone health and protection against oxidative damage`

187
Q

what are B vitamins involved in

A
  • Optimise energy production
  • ↑ build/repair muscles
  • Vital in RBC production
     May impact performance if athlete has inadequate amounts
188
Q

what are D vitamins involved in

A
  • Needed for adequate calcium absorption
  • promotes bone health
  • helps regulates homeostasis of nervous and skeletal systems
189
Q

what is calcium involved in

A
  • Growth/maintenmence of bone tissue, maintence of blood calcium, levels
  • Regulates muscle contractions
  • ↓ calcium will ↓ bone density and ↑ likelihood of stress fractures and cramps
  • Female athletes more at risk of osteoporosis if energy intake is low or a food group os omitted
  • Oestrogen helps in absorption of calcium
190
Q

what is iron involved in

A
  • Required for formation of oxygen carrying proteins (haemoglobin & myoglobin = carries O2) and energy production
  • Iron is essential for endurance sports as the aerobic energy system relies on O2 to function, the O2 is carried in haemoglobin
  • Female athletes at greater risk of ↓ iron due to their menstrual cycle
  • Endurance athletes especially marathon runners also a high risk group due to constant pounding on a hard surface which ↑ damage to RBC
  • Anaemic = low in iron
191
Q

what is zinc involved in

A
  • Role in growth ad repair of muscle tissue, energy production and immune status
  • Diets low in animal protein, high in fibre and vegetarians may have ↓ zinc
  • Needed for resistance training
192
Q

what is magnesium involved in

A
  • Plays a role in the breakdown of glycogen, fat, protein
  • Vital for ↑ performance due to its involvement in energy production, helps muscle contracts
  • Food high in magnesium including green leafy veggies
193
Q

what is SODIUM CHLORIDE involved in

A
  • Lost through sweat
  • Helps muscles contract properly and nervous system to function properly
  • Endurance athletes will drink sports drink
194
Q

sports that may require supplements from vitamins and minerals:

A
  • Sports where weight is kept low e.g. ballet, jockey
  • Female athletes – iron/calcium
  • Endurance athletes – iron
195
Q

c/f protein

A

is a chain of amino acids and provides building blocks for all the cells in the body.

196
Q

why is protein particularly important?

A

muscle growth and repair

197
Q

0.8g/kg protein is to….

A

maintain muscle mass

198
Q

1.8g/kg protein is to….

A

muscular hypertrophy

199
Q

c/f caffeine

A

caffeine is a stimulant meaning it speeds up the nervous system

200
Q

how can caffeine improve performance

A
  • Increases HR and enhances concentration

Blocks adenosine in your brain which improves your perception of whether you feel fatigued

201
Q

c/f creatine

A

CREATINE is a naturally occurring compound found in the skeletal muscle obtained from meat/fish.

202
Q

positives of creatine

A
  • Creatine loading improves creatine stores which then accerlerates muscle hypertrophy (important for power sports such as sprinting) and increases anaerobic capacity by approx. 5 per cent.
  • Beneficial in team sports which will intermittently use ATP/PC system as it helps the ATP/PC system recover faster
  • Beneficial in high intensity & short duration movements
    E.G. throwers, 100m sprint & long jump
203
Q

negatives of creatine

A
  • Weight gain due to fluid retention
  • Nausea
  • Cramping
  • Hypertension
204
Q

c/f recovery strategies

A

RECOVERY is where an athletes physiological and psychological function is restored. Recovery ensures training and performance can continue at high intensities and longer durations to further stimulate the body and can cause adaptations.

205
Q

physiological recovery strategies include

A

cool down

hydration

206
Q

what is the aim of physiological recovery

A

= to restore depleted fluids and nutrients used up in physical activity and to remove metabolic waste products from the muscles blood system

207
Q

what is the most effective form of player recovery?

A

cool down

208
Q

cool down as a physiological strategy

A

COOL DOWN - easiest and most effective form of player recovery

  • Helps reduce core body temperature, blood pressure, HR to the pre-performance state, waste products and toxins are generated during physical activity (e.g. lactic acid) are removed, and potential of DOMs is decreased.
  • Without an effective cool down the athlete can be hyperactive, restless and sleep poorly due to the circulating adrenaline and endorphins.
  • Ideal to complete static stretching to improve ROM
209
Q

hydration as a physiological strategy

A
  • The consumption of enough liquid after competition to replace any fluids lost during training or competition
  • Dehydration slows down recovery processes
210
Q

e.g. hydration physiological strategy

A

E.G. choccy milk is recommended post-performance as it has a beneficial ratio of CHO to protein for muscle repair and recovery

211
Q

list the neural strategies

A

HYDROTHERAPY, MASSAGE

212
Q

AIM of NEURAL STRATEGIES

A

AIM of NEURAL STRATEGIES = to assist the central and peripheral nervous system to return to pre-exercise state after an energetic workload, relax fatigued and possibly damaged muscle fibres after strenuous activity or damage from contact, and reduce cardiac responses

213
Q

what does hydrotherapy include

A
  • Involves contrast-water therapy (CWT), cold water immersion & hot water immersion
214
Q

what is the body’s response to water immersion

A

changes in HR, Bp and blood flow

215
Q

affect of cold water on the body as a neural strategy

A

causes the athletes core body temperature to decline, which reduces tissue temperature, resulting in vasoconstriction to the athletes extremities as the body attempts to conserve energy and leading to a reduction of HR.  AIS has their cold water immersion pool @ 10-15 degrees.  reduces inflammation, muscle pain and cramping

216
Q

affect of warm water on the body as a neural strategy

A

exposes the body to heat (resulting in vasodilation) and redirects blood flow to the surface of the epidermis  ↑blood flow = ↓ blood pressure  rarely used at the AIS

217
Q

affect of contrast water therapy on the body as a neural strategy

A

enables both vasoconstriction and vasodilation creating rhymitic process that flushes the waste products from the muscles in a highly effective manner, reduces muscle cramps, decreases inflammation and improves Rom and flexibility during recovery

218
Q

why is massage used

A

to manage micro tears in muscles, resulting in an increased inflammatory response that impedes the athletes muscular functions

219
Q

benefits of massage

A
  • Massage benefits: removal of waste products, increased nutrient delivery, mental relaxation and minimising the effects of fatigue.  not supported by evidence
220
Q

what is a tissue damage recovery strategy

A

cryotherapy

221
Q

types of cryotherapy

A

ice packs, cold water immersion, cryogenic chamber

222
Q

how does cryotherapy decrease pain

A

removes heat from damaged tissue, decreases inflammation by causing vasoconstriction and decreases pain

223
Q

cryotherapy: ice packs

A
  • ICEPACKS = placed directly over an injury speed up recovery and should be used over 24-48 hours for soft tissue injuries - decreases the demand for O2 and decreases waste products
224
Q

cryotherapy: cold water immersion

A

e.g. ice bath - reduces fluid build-up in the body caused by tissue damaged in exercise.

225
Q

cryotherapy: cryogenic chambers

A
  • CRYOGENIC CHAMBERS are cooled to 110 degrees and athletes enter them for a short period of time. - reduce body temper in order to release endorphins, which relieve pain
226
Q

psychological strategies aim is…

A

PSYCHOLOGICAL STRATEGIES AIM to reduce anxiety in order to allow the brain to relax, can be used to focus the athletes thoughts on the upcoming event.

227
Q

e.g. of psychological recovery strategy

A

relaxation

228
Q

what does psychological recovery strategy/relaxation involve

A
  • ↓ HR and respiration rate while directing the athletes focus away from competition or training
  • VERY IMPORTANT as training and performance place stress on an athletes mental capacity
229
Q

ways to relax (psychological recovery strategy)

A

SLEEP 8HRS+ DEBRIEF AFTER A GAME
MASSAGE YOGA
MEDIATATION LEASUIRE ACTIVITY

230
Q

what is the cognitive stage

A

initial learning of a new skill

231
Q

what are three characteristics within the cognitive stage

A

mistakes
ex. f/back
developing a mental picture

232
Q

cognitive stage: mistakes

A

This stage is characterised by lots of inconsistency

233
Q

cognitive stage: external f/back

A

Athlete is not receiving any internal feedback
Ongoing, positive feedback comes from an external source e.g. coach
E.G. players may not realise they took 3 steps in a layup

234
Q

cognitive stage: developing a mental picture

A

Visualising the execution of a skill

E.G. visualise how to do a layup before performing.

235
Q

what is the associative stage?

A

improving technique and skill execution

236
Q

what are three characteristics within the associative stage

A

practice
internal f/back and kinaesthetic sense
less errors, less frequently

237
Q

what are the three stages of skill aquisition

A

cognitive
associative
autonomous

238
Q

associative stage : practice

A

Repetition comes from working on technicalities e.g. timing, fluidity, sequencing
E.G. basketballer practicing and doing a layup over and over, and beginning to do it in game like situations e.g. with defenders and at a fast pace.
o Develops awareness of how to effectively do a skill

239
Q

associative stage : internal feedback and kinaesthic sense

A

o Athlete starts to understand and improve the movement whilst doing it.
o Athlete begins to associate their movement with a positive or negative outcome.
E.G. the basketballer knows when they make a mistake – knowing they travelled

240
Q

associative stage : less errors, less frequently

A

Continual improvement means less mistakes

241
Q

what is the autonomous stage

A

Continual improvement means less mistakes

242
Q

what is the autonomous stage

A

a high degree of accuracy and consistency

243
Q

what are three characteristics within the autonomous stage

A

skills come automatically

  • redirecting focus
  • internal feedback
244
Q

autonomous stage : skills come automatically

A

o Athlete’s kinaesthetic sense is well developed and the skill comes as second nature

245
Q

autonomous stage : redirecting focus

A

Athlete’s able to attend to other cues while giving little thought to how perform the skill
o Training sessions mimic pressurised games and competitive situations

246
Q

autonomous stage : internal feedback

A

o Athlete’s able to detect and correct most of their errors
o Feedback is almost entirely internal
o Coaches need to have a scientific understanding of the sport to help fix biomechanical errors

247
Q

list the characteristics of a learner

A 
personality
heredity
confidence
prior experience
ability
248
Q

what is the acronym to remember the characteristics of a learner

A

CHEAP

249
Q

characteristics of a learner: personality - c/f

A

Determines how we act in different situations e.. when learning a new skill

250
Q

characteristics of a learner: what are types of personality that are fast learners?

A

confident personality
motivated personality
questioning personality

251
Q

characteristics of a learner: why is a confident personality more likely to be a faster learner?

A

more willing to attempt new skills

252
Q

characteristics of a learner: why is a motivated personality more likely to be a faster learner?

A

seek improvements, less distracted

253
Q

characteristics of a learner: why is a questioning personality more likely to be a faster learner?

A

better understanding of the skill

254
Q

characteristics of a learner: heredity c/f

A

Heredity is the genetic characteristics we inherit from our parents

255
Q

characteristics of a learner:what in particular does heredity refer to

A

% of fast/slow twitch muscle fibres, height, arm length

256
Q

characteristics of a learner: heredity e.g.

A

% of high twitch fibres improves shot put performance

257
Q

characteristics of a learner: ``confidence c/f

A

Belief in own ability

258
Q

characteristics of a learner: confident people are…?

A

Confident people are

  • More likely to attempt new skills
  • Less likely to be put off by experiencing early difficulty
259
Q

characteristics of a learner: prior experience c/f

A

two different skills with similar movement patterns

260
Q

characteristics of a learner: what are the two ways experience can transfer?

A

positive transfer of learning

negative transfer of learning

261
Q

characteristics of a learner: what is positive transfer of learning

A

Learning new skills is easier and faster E.G. serving in tennis and over-arm serve in volleyball or passing skills in netball and basketball

262
Q

characteristics of a learner: negative transfer of learning

A

More difficult to learn new skills (conscious though process). E.G. squash wrist actions vs. tennis arm swing

263
Q

characteristics of a learner: ability c/f

A

Ease with which an individual is able to perform a skill

264
Q

characteristics of a learner: subtopics of ability

A

muscle group coordination
fast reaction time
greater reaction sense
intelligence

265
Q

list the types of nature of skills

A 
open
closed
gross
fine
serial
discrete
continuous
self-paced
externally paced
266
Q

what is a open environment skill?

A

A skill performed in a variable or unpredictable environment influenced by external factors.

267
Q

what must an athlete do in an open environment

A

athletes need to modify their techniques or strategy to respond to the external environments

268
Q

examples of the conditions in open environments

A

crowd watching

weather changing conditions

269
Q

what is a closed environment skill?

A

A skill performed in a stable and predictable environment

270
Q

what is an example of a closed environment skill

A

10 pin bowling - lane remains the same, no physical opposition, pins stay in the same place, not affected by weather

271
Q

what are fine motor skills

A

skills that require the use of small muscle groups

272
Q

e.g. of a fine motor sport

A

darts

putting

273
Q

r/ship of fine motor sports

A

fine motor skills require a lot of control and precision

274
Q

what are gross motor skills

A

skills that require the use of large muscle groups

275
Q

r/ship of gross motor skills

A

easy to learn

gross motor skills are easy to develop and learned quickly from a young age

276
Q

e.g. of gross motor sports

A

footy, running…

277
Q

c/f of a discrete skill

A

have a clear start and finish

278
Q

e.g of discrete skill

A

throwing a ball

279
Q

c/f of a serial skill

A

series of smaller movements combined to make a skill

280
Q

e.g. of a serial skill

A

basketball layup

run/dribble - pick up ball - take 2 steps - lift the ball with correct accuracy and force/shoot

281
Q

c/f of a continuous skill

A

Repetitive and ongoing for a particular period of time.

282
Q

e.g. of a continuous skill

A

going on a run

283
Q

c/f performance elements

A

elements that develop as an athlete improves their skilled execution and ability

284
Q

c/f decision making

A

The various decisions made by any athlete during a performance.

285
Q

e.g. of decision making

A

E.G. a basketballer would make decisions like where to pass the ball, who to pass a ball to and when are where to move to following the pass

286
Q

two characteristics of decision making

A

observation

practising game-like scenarios

287
Q

c/f strategic and tactical developments

A

understanding the game and using this understanding to gain an advantage over opponents

288
Q

strategy c/f

A

the overall method used to achieve the goal of the game

289
Q

tactical developments c/f

A

finding ways to gain an advantage over an opponent

290
Q

e.g. of strategic and tactical development

A

cut-out pass requires good technical skills - improved through drills

291
Q

practice methods c/f

A

the different ways coaches make training as effective as possible

292
Q

types of practice methods

A

massed
distributed
whole
part

293
Q

c/f massed practice

A

A skill is practiced multiple times with very short or no rest periods between each repetition.

294
Q

e.g. massed practice

A

E.G. kicking 100 conversions without a break – high work-to-rest ratio,

295
Q

pros of massed practice

A

no time wasted

296
Q

cons of massed practice

A

requires highly motivated, competent performers (those who lack drive will fatigue too quickly)

297
Q

c/f distributed practice

A

skills that are practiced in shorter work periods with rest periods between each repetition

298
Q

e.g. distributed practice

A

kicking 5 goals, break and repeat

299
Q

pros of distributed practice

A

well suited to beginners who struggle to concentrate

300
Q

cons of distributed practice

A

can be time consuming

301
Q

c/f whole practice

A

a skill that is taught and practiced in its entirety

302
Q

pros of whole practice

A

Well suited to continuous activities or single movements

- Gain a complete understanding of the skill

303
Q

cons of whole practice

A
  • Requires concentration
304
Q

c/f part practice

A

= A skill is broken down into smaller parts, each practiced in isolation, and then combined to a form of complete movement

305
Q

pros of part practice

A

well suited to beginners who cant concentrate for long periods

306
Q

cons of part practice

A

learners may struggle to envisage the skill in its entirety

307
Q

types of feedback

A 
intrinsic
extrinsic
knowledge of results
knowledge of performance
delayed 
concurrent
308
Q

c/f intrinsic feedback

A

feedback that comes from within the athlete

309
Q

what is the main component of intrinsic feedback

A

proprioceptive + kinaesthetic sense

310
Q

c/f extrinsic feedback

A

feedback comes from external sources

311
Q

e.g. of intrinsic feedback

A

E.G. Experienced netballer releases the ball to shoot & instantly knows the missed as athletes know when motion feels right

312
Q

e.g. extrinsic feed back

A

E.G. Inexperienced netballer – coach telling the player they released the ball too early
More experienced athletes may utilise other external feedback e.g. HR monitors, stop watches

313
Q

knowledge of results c/f

A

feedback specific to the outcome of a performance

314
Q

r/ship knowledge of results

A

measured - success is measured by an external source (e.g. time, length, height, points)

315
Q

c/f knowledge of performance

A

feedback specific to the execution of the skill

316
Q

r/ship knowledge of performance

A

analysed - focus placed on the athletes skill and technique development

317
Q

c/f delayed feedback

A

feedback occurs after a skill has been completed

318
Q

e.g. of delayed feedback

A

coach in netball “bend your knees more”

319
Q

c/f concurrent feedback

A

feedback whilst the skill is being executed

320
Q

r/ship concurrent feedback

A

proprioceptive and kinaesthetic sense - if the athlete is experienced, they will be able to concurrently sense their results internally

321
Q

list the characteristics of skilled performers

A

kinaesthetic sense
application
consistency
technique

322
Q

c/f kinaesthetic sense

A

the skilled performers proprioception, which relies on information from various sensors in the muscles and other organs that provide information

323
Q

r/ship kinaesthetic sense

A

awareness of body position, feel for movement

324
Q

e.g. of kinaesthetic sense

A

basketballer adjusting their shot being fouled to ensure

325
Q

anticipation c/f

A

the skilled performers ability to read the play and then respond accordingly

326
Q

r/ship anticipation

A

it refers to teh skilled performers ability to predict their opponent’s next move

327
Q

e.g. anticipatoin

A

tennis - anticipate opponent is going to run to the net to set up for a lob

328
Q

consistency c/f

A

the skilled performer repeating good performances

329
Q

e.g. consistency

A

basketballer with high success shot rate

330
Q

technique c/f

A

refers to the technical aspects of skill execution

331
Q

objective performance measures c/f

A

OBJECTIVE performance measures are independent of the observer.

332
Q

e.g. of an objective performance measure

A

stop watch, measuring tape

333
Q

subjective performance measures c/f

A

SUBJECTIVE performance measures are dependent on the observer and based on opinions, feelings and general impressions.

334
Q

subjective sports include

A

dance and gymnastics

335
Q

objective sports include

A

athletics

336
Q

validity c/f

A

VALIDITY refers to the test’s ability to measure what it is supposed to measure.

337
Q

e.g. of validity of tests

A

beep test measures CRE. It is valid as it gives an accurate prediction of vo2 max though a vo2 max test would be more valid

338
Q

reliability c/f

A

RELIABILITY refers to the tests consistency, the ability of the scorer to produce the same result each time for the same performance.

339
Q

e.g. reliability in a test

A
  • A shuttle run is a reliable agility test if the same tester produces the same result with the same athlete under the same conditions is succession.
340
Q

personal judging criteria c/f

A

PERSONAL judging criteria are presuppositions brought to the performance by the judge and are very subjective.

341
Q

e.g. personal judging criteria

A

E.G. Person walks out a ballet performance thrilled by what they saw because it was exactly what they expects, compared to a person who leaves disappointed because they were hoping for something in particular that was not provided.

342
Q

prescribed judging criteria c.f

A

PRESCRIBED judging critea is a critea created by the sporting body, which are then used to appraise performance.

343
Q

e.g. prescribed judging criteria

A

E.G. Check lists and judging critea used in gymnastics to provide a score for each routine

YR 12 PDHPE (9 decks)

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