Core 2 Projected Content

Question 1

What is stress?

Answer 1

A state of mental or emotional strain or tension resulting from adverse or demanding circumstances.

Question 2

What are the 4 sources of stress?

Answer 2

• Personal pressure.
• Competition pressure.
• Social pressure.
• Physical pressure.

Question 3

What are the characteristics of a skilled performer?

Answer 3

• Technique.
• Ability.
• Consistency.
• Kinaesthetic sense.

Question 4

What are the 4 types of recovery strategies?

Answer 4

• Physiological.
• Neural.
• Tissue damage.
• Psychological.

Question 5

What are the physiological strategies?

Answer 5

• Cool-down.
• Passive recovery.
• Hydration.

Question 6

What are the neural strategies?

Answer 6

• Hydrotherapy (cold or hot water immersion + contrast water immersion).
• Massage.

Question 7

What are the tissue damage strategies?

Answer 7

• Cryotherapy.

Question 8

What are the psychological strategies?

Answer 8

• Sleeping.
• Relaxation.

Question 9

Why are recovery strategies important?

Answer 9

• Help return athletes to pre-performance physiological and psychological state much sooner.
• Appropriate strategies minimise the fatigue associated with high volume training.
• Allows the body and mind to regain strength for the next performance.

Question 10

What happens if you do not use recovery strategies / undergo inadequate recovery?

Answer 10

• Susceptible to substandard performance.
• Prone to injury in affected areas.
• Predisposed to injuring another part of the body.
• Susceptible to overtraining or non-functional overreaching.

Question 11

What are objective performance measures?

Answer 11

Methods of appraisal not influenced by personal feelings or opinions in considering and representing facts.

Question 12

What are subjective performance measures?

Answer 12

Methods of appraisal based on or influenced by personal feelings, tastes, or opinions.

Question 13

Why are objective performance measures an effective way to appraise performance?

Answer 13

• Does not possess varying interpretation, so are both consistent and reliable.
• Independent of the observer.

Question 14

Why are subjective performance measures an effective way to appraise performance?

Answer 14

• Can appraise unmeasurable aspects of sport such as team coordination and technique.
• Aligns with the coach’s interests.

Question 15

What are the psychological strategies to enhance motivation and manage anxiety?

Answer 15

• Concentration/attention skills (focusing).
• Mental rehearsal / visualisation.
• Relaxation.
• Goal-setting.

Question 16

What is the difference between validity and reliability?

Answer 16

Validity refers to a test’s ability to measure what it is meant to assess.

Reliability refers to the ability of a test to reproduce similar results when conducted in similar situations and conditions.

Question 17

What is supplementation?

Answer 17

Any addition to an athlete’s regular diet that aims to achieve a particular nutritional goal.

Question 18

What are the 4 forms of supplementation?

Answer 18

• Vitamins/minerals.
• Protein.
• Caffeine.
• Creatine products.

Question 19

What are vitamins? What are minerals?

Answer 19

Vitamins are organic substances that assist the body’s use of energy.

Minerals are inorganic substances crucial to upholding bodily function.

Question 20

What are the advantages of vitamin supplementation?

Answer 20

• Very important in energy metabolism and haemoglobin synthesis.
• Supports lean body mass.

Question 21

What are the disadvantages of vitamin supplementation?

Answer 21

Excess consumption is very bad.
- Some vitamins are fat soluble and hence toxic in excess consumption.
- Headaches, muscle and joint pain.
- Urinated out, causing dehydration.

Question 22

What are the advantages of iron supplementation?

Answer 22

• Assists in oxygen transportation (haemoglobin and myoglobin).

Very good for endurance athletes.

Question 23

What are the disadvantages of iron supplementation?

Answer 23

• May cause gastrointestinal problems during performance.

Question 24

What are the advantages of calcium supplementation?

Answer 24

• Improves bone density.

Question 25

What are the disadvantages of calcium supplementation?

Answer 25

- Increased risk of kidney stones. - Can interfere with meds.

Question 26

What are the advantages of caffeine supplementation?

Answer 26

- Promotes utilisation of fats as a source of fuel, sparing the use of glycogen stores in muscles. - Increases alertness and awareness. - Changed perceptions of fatigue.

Question 27

What are the disadvantages of caffeine supplementation?

Answer 27

- Has a diuretic effect in caffeine drinks. - Causes impairment of fine motor skills. - Over-arousal. - Excessive amounts can lead to faster heart rate, urination, nausea, tremors, anxiety.

Question 28

What are the advantages of protein supplementation?

Answer 28

- Assists in the repair and recovery of muscles.

Question 29

What are the disadvantages of protein supplementation?

Answer 29

- Can't be stored like carbs - will interfere with kidney function. - Decreases other vitamin and mineral intake.

Question 30

What are the advantages of creatine supplementation?

Answer 30

- Accelerates gains in muscle size and strength. - 5-8% uptake in anaerobic capacity. - Prior creatine loading enhances glycogen storage and carb loading in trained muscles.

Question 31

What are the disadvantages of creatine supplementation?

Answer 31

- Transient increase in body weight in the loading phase due to bloating. - May be more susceptible to cramps and spasms. - Athletes need to drink more water due to water retention.

Question 32

What are the pre-performance nutritional considerations for an aerobic athlete?

Answer 32

4-5 days prior they should taper and carb load 7-12g each meal. The day prior they should consume 4-5L of water. 3-4hrs before eat a mix of simple and complex carbs. 1-2hrs before they should eat high-GI food + 600mL approx of water. 15-20min prior they should drink 150-200mL water and carb gels for simple carbs. As they approach the event, size of carb intake should become smaller and smaller They should not try new foods.

Question 33

What are the pre-performance nutritional considerations for an anaerobic athlete?

Answer 33

They don't need heavy alterations to diet, as ATP stores exist and replenish naturally and in time. They should consume tiny bit of simple carbs before the event and sip some water so they stay hydrated and coordination is not impaired, and so muscles do not get injured - generate power.

Question 34

What are the during performance nutritional considerations of an aerobic athlete?

Answer 34

Every 15-20min they should drink 150-200mL of sports drink to replenish electrolytes and hydration. Eat carb gels intermittently to replenish simple carbs during performance.

Question 35

What are the during performance nutritional considerations of an anaerobic athlete?

Answer 35

Just like aerobic, they should stay hydrated. Sip water to maintain healthy movement.

Question 36

What are the post-performance nutritional considerations for an aerobic athlete?

Answer 36

Within the 1st hour consume 50-100g high-GI food to instantly replenish lost energy and get back to pre-performance state. Next hour, they should consume 50-100g complex carbs. Repeat every hour until 500-600g are consumed. 3:1 ratio of carbs to protein applies. Eat 50-100g protein to repair microtears in muscles. Drink 1.5L for every kg of bodyweight lost through sweat. Can include sports drinks.

Question 37

What are the post-performance nutritional considerations for an anaerobic athlete?

Answer 37

Drink water, eat high-GI foods to replenish energy. Higher protein intake than aerobic as more muscle microtears occur.

Question 38

What should both anaerobic and aerobic athletes avoid with nutritional considerations?

Answer 38

Avoid diuretics as they lead to dehydration and reduces ability to thermoregulate. High-fibre food before performance as they make it easier to excrete. New foods - athletes may have a negative reaction.