Factors Affecting Performance Flashcards

Question

What is the rate of recovery for the lactic acid system?

Answer 1

In post exeercise period, lactic acid diffuses from muscles into the bloodstream where it is used as a by product. this process take 30mins - 1hr

Answer 2

200m or 400m run, 50m or 100m swim. Any sport requiring high intensity for longer than 10 seconds

Answer 3

Refers to the energy system that is utilised when there is physical activity lasting more than 3 mins. Oxygen is required to ensure continued muscular contraction. This system utilises glucose, fat and sometimes protein and breaks them down in the presence of oxygen to produce ATP. Lactic acid doesn't form as oxygen is present.

Answer 4

Can use carbohydrates, fats and even protein as fuel

Answer 5

Very efficient at producing ATP. Produces 38 ATP molecules per glucose molecule

Answer 6

When carb stores deplete, there is a reduction in intensity, since fats need more O2 to produce ATP than carbs, athletes will decrease intensity (thus leading to hitting the wall)

Answer 7

Depends on the duration of the use of the energy systeem. If only used for short times, the system recovers quickly as glycogen stores haven't been depleted. However, if it is exhausted, may need days for recovery. As part of recovery, there has to be the ingestion, digestion of fuels through food, and the process can take 12-48 hrs depending on intensity and duration

Answer 8

Any sport lasting longer than 3 mins. Includes many team sports such as netball, AFL, Rugby league. Also has individual sports such as the 1500m swimming and marathons.

Answer 9

Aerobic training Anaerobic training Flexibility training Strength training

Answer 10

Continuous, fartlek, aerobic interval, circuit

Answer 11

Anaerobic interval

Answer 12

Static, dynamic, PNF, Ballistic

Answer 13

Isometric, isotonic, isokinetic On syllabus: Hydraulics, free/fixed weights and elastic

Answer 14

Can produce ATP continuously for over 1hr as long as there are sufficient fuel sources. Muscle glycogen will deplete after around 1hr of work, resulting in an increasing need for O2 as fats become dominant fuel source

Answer 15

Long, slow distance training High intensity work of moderate duration (typically at race pace and works 50-90% of max HR)

Answer 16

Fartlek involves varying intensities of effort. It refers to a period of intense work followed by easier efforts, and the aim is to improve anaerobic threshold, however it works both aerobic and anaerobic, ultimately depending on what the workout is. Fartlek is essential for many team sports such as rugby, soccer which require short bursts of speeds, changing directions etc.

Answer 17

Involves period of effort and periods of rest. For example, athlete performs 400m run before resting for a minute, and then doing it again. The rest period is essential for differentiating aerobic interval and anaerobic interval training. Aerobic interval has very short rest periods (i.e. 20 seconds) as it doesnt allow for full recovery, thereby increasing stress on aerobic system

Answer 18

It suggets that changes in work intensity, number of reps, work time and work-rest ratios can lead to slow overloads which contribute to better gains.

Answer 19

Refers to arranging activities that require an athlete to spend time at a certain activity before another activity. It can be both anaerobic and aerobic. There are best benefits when the overload principle is applied, all fitness components essential to a particular sports are developed, and when skills at each station concentrate on attributes needed for a particular game.

Answer 20

Utilises high intensity work with limited recovery to develop systems that function in the absence of oxygen. Typically short in duration, as well as short rest periods

Answer 21

Short anaerobic (less than 25sec - ATP/PC system) Medium anaerobic (25 sec-1 min - targets lactic acid system ) Long anaerobic (1-2 mins - lactic acid system+aerobic)

Answer 22

Refers to sprint training using maximal effort for short distance. An example of this is High Intensity Interval Training (HIIT)

Answer 23

Involves repeated bouts of high intensity and complete rest/recovery at lower intensities. Typically rest is no more than double the work period, but work period has to be near maximal intensity. Aim is to place stress on the anaerobic energy systems

Answer 24

Improves Vo2 max as well as anaerobic system Burns calories in short times (burns more calories than aerobic exercise) Not reliant on equipment Significant fitness gains in short periods of time

Answer 25

Muscle length is required for efficient movement and can be achieved through flexibility training.

Answer 26

Prevention of injury Coordination between muscle groups Muscular relaxation Decreased soreness and tightness Increased ROM around joints

Answer 27

Static Dynamic Proprioceptive neuromuscular facilitation (PNF) Ballistic

Answer 28

It is where a muscle is slowly stretched to a position which is held for around 30 seconds. It is performed slowly, taking muscle to a point where there is a stretch without discomfort. It is safe and extensively used in rehab of injury and warmup and cool down

Answer 29

Involves stretching a muscle to its end point and then over stretching by bouncing. Due to the force of the stretch, it could damage muscle fibres. Should only be used by advanced athletes, and movements need to be rhythmical. An example is touching toes using a bouncing motion

Answer 30

Involves lengthening a muscle against resistance provided by an external force. It involves creating a static stretch followed by an isometric contraction against resistance, before following more stretching. Useful in rehab as isometric component strengthens muscle fibres

Answer 31

Involves rhythmic movements of the major muscle groups used in the activity. Stretching is generally a slow, gentle repetition of movements which are required in the sport or physical activity. Helps reduce muscle tightness as opposed to lengthening muscle fibres

Answer 32

The use of resistance to be able to create muscular strength. It is also called resistance training

Answer 33

Isotonic programs: Participants raise/lower or pull/push free weights to contract/lengthen muscle fibres Isometric programs: participants develop strength by applying resistance and using exercises in which muscle length doesn't change (i.e. plank)

Answer 34

Body weigght Barbells/dumb bells Weight machines Hydraulic resistance machines Elastic bands Water

Answer 35

Isotonic Concentric Eccentric Isometric Isokinetic

Answer 36

Causes muscle length to change as tension is developed in the muscle

Answer 37

Muscle shortens, causing movement at joint

Answer 38

Muscle lengthens while under tension, often occurring with help of gravity

Answer 39

Muscle fibres are activated and develop force, but muscle length doesn't change i.e. a dead hang

Answer 40

Occurs when tension is developed in a muscle throughout its entire range of motion. As muscle shortens, resistance is increased to maintain constant tension at all joint angles. I.e. doing swimming such as breaststroke as water applies resistance against the movementt

Answer 41

Target specific muscle groups Progressive overload Volume Variety Rest Repetition speed Repetition numbers Recovery

Answer 42

Progressive overload Specificity Reversibility Variety Training thresholds Warm up and cool down

Answer 43

This equipment increase their resistance as the exercise movement speed increases i.e. the faster you move the greater the resistance created. This is a specific quality that specifically helps to produce power, making this training method useful for sports such as: power lifting, rugby, basketball etc They automatically adjust to muscle fatigue so that muscles are 100% worked at all time even if its giving less force.

Answer 44

They provide a force against which the muscle has to work against, and offers progressive resistance. Good form of resistance for muscles and uses whole muscle group which might not be the case with free weights It has a lower amount of force on joints --> reduced risks of injury Ideal for rehab and people beginning a strength training program E.g. Lateral banded walks improve glutes, target outer thighs, hip and knee stability and increases ROM

Answer 45

This principle implies that gains in fitness (adaptations) occur only when the training load is greater than normal and it is progressively increased as improvements in fitness occur. This prevents the athlete from 'plateauing' in their training. This is because training causes physiological changes which allow body to work at higher intensities (due to adaptations that have occurred in response to training stress). AS body becomes familiar with a particular level of training stress, it adapts to it, and eventually gets used to it and will no longer successfully stress the system

Answer 46

Aerobic: Application of overload principle is seen in the heart's ability to pump more blood to the working muscles and the ability of the working muscles to take up more oxygen. Because of this physiological adaptation, the body can then take on higher intensities, thus the workout should be at a higher intensity To apply it, the time between reps may be decreased or the distances required to be run might increase Strength: application of the overload principle results in muscle hypertrophy and increased strength. To apply, it the time between reps may be decreased

Answer 47

It implies that the effects of a training program are specifically related to the manner in which the program is conducted. It simply means that it needs to make sure that the workout has to target the muscles which are required for the sport. Specificity applies to the muscle group trained, the speed of training, the intensity of training, the movements of training and the energy systems utilised. Specificity is that physiological adaptations only occur in response to the stress placed on the body and only to the sections that experience this stress.

Answer 48

Refers to identifying energy systems or systems most appropriate to the activity and developing these systems through related training procedures

Answer 49

Aerobic training: Athlete training for a marathon must target the aerobic system in training. Most activity ensures that the third energy pathway is used for 95% of the time, and the athlete should ensure that the rest and work required stimulate the slow twitch muscle fibres (i.e. make sure not to target the anaerobic system) Strength training: if increased leg power is required to improve a person’s ability to sprint, the training program must correctly address the speed and number of repetitions, load and time between sets correctly. For example, if the load is too high and the repetitions too low, the program causes bigger improvements to muscle bulk than muscle power.

Answer 50

Simply states that the effects of training programs are reversible, and that when training stops, their adaptations may start to cease. Often referred to as detraining, it applies to all the various training programs such as aerobic, strength and flexibility In general, if big gains have been made during training, greater losses will follow when training stops because there is more to lose. You must be actively participating in the training program to maintain the training benefits. The more adaptations that have happened the more you have to lose. So elite level athletes tend to lose more than a recreational athlete

Answer 51

For aerobic training the effects of reversibility can be seen 4-6 weeks after training stops. Reversibility can be avoided by maintaining 2 sessions of aerobic training each week. For resistance training reversibility can normally be seen in 2 weeks. The effects can be avoided by maintaining 1 session a week at the same intensity as previous training.

Answer 52

For aerobic training the effects of reversibility can be seen 4-6 weeks after training stops. Reversibility can be avoided by maintaining 2 sessions of aerobic training each week. For resistance training reversibility can normally be seen in 2 weeks. The effects can be avoided by maintaining 1 session a week at the same intensity as previous training.

Answer 53

The principle of variety is ensuring training sessions use multiple training types and methods, as well as exercises within these methods. Variety is needed in training, not only to prevent boredom, but also to ensure complete and full development of fitness.

Answer 54

Aerobic: variety would include changes to the training method, between fartlek, circuit, continuous, and aerobic interval. We could also utilise different sports such as swimming and cycling (not only running) Strength: using free weights and machine weights and also adding some elastic or hydraulic training as well. May also use different types of muscular contractions instead of just concentric or eccentric contractions, may turn to isometric contractions

Answer 55

Training thresholds refer to the lowest level at which we can work and still make fitness gains. For improvement to occur, no matter how small, we must work at a sufficient intensity

Answer 56

They are determined by work intensity which is calculated using heart rate (typically measured in a % of MHR (maximum heart rate) )

Answer 57

220 beats per minute minus age

Answer 58

The aerobic training threshold is when a person is working at a level of intensity above the aerobic threshold and below the anaerobic threshold. The typical aerobic training threshold (it's different for some people) is around 65-70% of MHR. Defined as the point at which lactate begins to rise in the blood above normal resting levels.

Answer 59

Also known as the lactate inflection point (LIP) is a point at which further effort is characterised by fatigue. The anaerobic threshold is the intensity needed in order to produce an adaptation that will improve someone’s anaerobic capacity, normally by increasing the bodies ability to break down and remove lactic acid. The anaerobic training threshold is normally between 80% and 85% MHR and is also known as the lactate inflection point – where blood lactate levels begin to rise rapidly because your body cannot remove it as fast as it is being produced.

Answer 60

Sometimes while exercising in the aerobic training zone, we wish to increase our intensity. An example is to increase the pace during the final half of a 12-minute run. If we increase the pace to a point where the cardiorespiratory system is unable to supply all the oxygen required at that point in time, energy will start to be produced anaerobically. In other words, the body will metabolise glycogen in the absence of sufficient oxygen to fulfil immediate ATP requirements.

Answer 61

As a result of the by-product of anaerobic glycolysis, lactic acid starts to be produced. Well trained athletes work on their anaerobic threshold, which improves their tolerance of lactic acid

Answer 62

Aerobic: Efficiency of cardio system is improved if the athlete works closer to the anaerobic threshold than aerobic threshold. This level increases capacity of the functioning of cardiovascular system and allows the athlete to tolerate rises in lactic acid Strength: The intensity of strength training can be measured by how many RMs (max reps). Studies suggest that the best maximal strength and power gains can be made using 1-6RM. Training between 8-12RM has been shown to produce significant increases in strength and is the most effective intensity in order to produce muscular hypertrophy. Training between 12-15RM is the best range to significantly improve local muscular endurance.

Answer 63

Reduce the risk of injury by increasing joint mobility and muscle stretch Increase body temp and enzyme activity to promote faster and more powerful muscle contractions Mentally prepare athlete for training Stimulate the cardiorespiratory system

Answer 64

A warm up is the process whereby an athlete goes through a range of exercises in order to get their body ready for competition or training. Warm up exercises move from low intensity to high intensity and from general movements to sport specific movements.

Answer 65

General aerobic activity such as jogging to raise body temp Specific flexibility exercise to increase ROM of joints and prevent muscle tears Calisthenics (i.e. push ups, star jumps etc to increase blood flow to working muscles) Skill rehearsal (performing movements or skills that will be repeated in the game or in the sport ), this can be achieved through doing sport specific drills such as A skips for spirnts

Answer 66

General aerobic activity such as jogging to raise body temp Specific flexibility exercise to increase ROM of joints and prevent muscle tears Calisthenics (i.e. push ups, star jumps etc to increase blood flow to working muscles) Skill rehearsal (performing movements or skills that will be repeated in the game or in the sport ), this can be achieved through doing sport specific drills such as A skips for sprints

Answer 67

At least 10 mins, but for those who require explosive movements such as sprinters, warm up could last for 30 mins

Answer 68

Period that follows training session and is the reverse of the warm up. Purpose is to minimise the muscle stiffness and soreness that results from a strenuous training session.

Answer 69

Aerobic: Before aerobic training a warm up should go for 10 min and aim to increase the heart rate to the 70% MHR aerobic threshold slowly. Movements should progress from lower intensities to the higher one and from general movements such as a jog or star jump to more specific movements such as running with a ball at their feet for soccer. After the physical activity the cool down should go for 5-10 minutes, depending on the duration of the session. Exercises could include a jog around the field passing a ball and then go into some walking in various directions and then some stretching of the leg muscles for the soccer players.

Answer 70

Resting heart rate Stroke volume and cardiac output Oxygen uptake and lung capacity Haemoglobin level Muscle hypertrophy Effect on fast/slow twitch muscle fibres

Answer 71

This is because during training, the body makes adaptations or adjustments to the level of stress imposed on them. These adaptations allow for it to function more comfortably at existing levels of stress and respond more efficiently to new levels of stress

Answer 72

This is due to the increased efficiency of the cardiovascular system, and particularly, a higher stroke volume, thus training decreases resting heart rate. Furthermore, there is a shorter recovery period required for those who are more trained as it is more efficient, and because their heart rate will only rise a bit

Answer 73

It is the amount of blood ejected by the left ventriclee during a contraction. It is measured in mL/beat

Answer 74

It is a long term effect of endurance training. This is because training causes the left ventricle to fill more completely during the relaxation phase of cardiac contraction than an untrained heart. There is also an increase in blood circulation following training, leading to more blood being able to enter the ventricle, this causes a stretch in the ventricular wall which enables contractions that are more powerful.

Answer 75

It is the volume of blood ejected by the heart per minute, and it is determined by multiplying heart rate and stroke volume

Answer 76

This is because trained athletes have a higher stroke volume, as well as a relatively high heart rate (although lower compared to other untrained athletes as they develop slower heart rates), yet their extremely high stroke volume increases the cardiac output

Answer 77

Lung capacity is the amount of air that the lungs can hold

Answer 78

The vital capacity (amount of air that can be expelled after maximum inspiration) increases slightly, and residual volume (the amount of air that cannot be moved out of the lungs) decreases slightly. Overall, total lung capacity remains relatively unchanged

Answer 79

Haemoglobin is contained in the red blood cells of the body, and refers to the level of the haemoglobin in the bloodstream

Answer 80

Haemoglobin levels typically increase as a result of training, and this increases it's oxygen carrying capacity. A way of increasing haemoglobin levels is also to train at high altitudes.

Answer 81

This typically occurs because the body adapts to carrying more oxygen as it attempts to meet the demand of the certain exercise (especially if it is endurance)

Answer 82

It is a term that refers to muscle growth together with an increase in the size of muscle cells. While length remains unchanged, the size of the muscle becomes larger due to an increase in mass and cross-sectional area. Hypertrophy is induced by training programs that stimulate activity in muscle fibres causing them to grow.

Answer 83

Yes. It does so because training causes structural changes in muscle fibres, ultimately leading to hypertrophy. This is a direct result of mass increases in: Actin and myosin filament (thin protein filaments producing muscle action) Myofibrils contractile (elements of skeletal muscle) Connective tissue (tissue that surrounds and supports muscle)

Answer 84

Training needs to address the overload principle, if not, eventually the muscles may undergo atrophy. Principle of specificity is important in targeting certain muscles or regions where hypertrophy is required.

Answer 85

Muscle type (fast or slow twitch) - Typically the fast titch fibres are genetically larger compared to red muscle fibres. Type of stimulus - Hypertrophy is enhanced through progressive overload, resistance training, using low rep with high resistance yields best results Regular training (if not it may result in atrophy) Availability of body hormones (i.e. testosterone)

Answer 86

VO2 Max (maximum oxygen uptake) and is measured in x mL/kg/min

Answer 87

Yes it does. It is higher than average people

Answer 88

Boys: 45mL/kg/min Girls: 40mL/kg/min

Answer 89

It can be measured by using bicycle ergometry in a lab or field tests such as the 12 min run or the beep test

Answer 90

Slow twitch muscle fibres or type I fibres (aka red muscle fibres) contract slowly and for long periods of time. They are recruited for endurance type activity

Answer 91

Fast twitch muscle fibres or type II fibres (aka white fibres) reach peak tension quickly and are recruited for power and explosive movements such as throwing and lifting

Answer 92

No it can't, it can only change the cross sectional area

Answer 93

Slow twitch muscle fibres or type I fibres (aka red muscle fibres) contract slowly and for long periods of time. They are recruited for endurance type activity Slow-twitch fibres contract slowly and release energy gradually as required by the body during sustained activity such as jogging, cycling and endurance swimming. These fibres are efficient in using oxygen to generate fuel (ATP), making them resistant to fatigue but unable to produce the power of fast-twitch fibres.

Answer 94

While all muscles shorten and lengthen during movement, the bulk of the work is performed by muscles most suited to the specific type of activity. White muscle fibres benefit most by anaerobic training, such as sprints, short intervals and resistance training. Red muscle fibres benefit most from endurance type activities that engage the aerobic system.

Answer 95

Slow-twitch fibres contract slowly and release energy gradually as required by the body during sustained activity such as jogging, cycling and endurance swimming. These fibres are efficient in using oxygen to generate fuel (ATP), making them resistant to fatigue but unable to produce the power of fast-twitch fibres.

Answer 96

Hypertrophy - Slow twitch fibres are recruited, which experience some growth Capillary supply - An increase of up to 15% in number of capillaries surrounding muscle fibres, thus increasing muscle efficiency Mitochondrial function - mitochondria are the powerhouses of the cell, where ATP is manufactured. Aerobic training increase the number of mitochondria, as well as increase their size and efficiency Myoglobin content - Myoglobin is responsible for transporting oxygen from the cell membrane to mitochondria and storing it for use when necessary. Endurance training significantly increases myoglobin content Oxidative enzymes - Level of activity of oxidative enzymes increase making production of energy more efficient

Answer 97

In explosive activities such as weight lifting, javelin throwing and sprinting. These fibres have high anaerobic capacity as they can contract quickly

Answer 98

Fast twitch A fibres Fast twitch B fibres

Answer 99

These are intermediate fast titch fibres which can produce a high output for lengthy periods because they have the ability to draw on both aerobic and anaerobic metabolism to support contraction

Answer 100

These are classic white fibres which possess high amounts of glycolytic enzymes and drawing energy solely from anaerobic sources.

Answer 101

ATP/PC supply - fuel supply and efficiency with the fuel being used increases Glycolytic enzymes - These increase improving the functioning within cells Hypertrophy - Has the potential to be considerable amounts of hypertrophy Lactic acid tolerance - Training increases ability of FT fibres to tolerate lactic acid, allowing anaerobic performance to be sustained for longer periods of time

Answer 102

An internal state that activates, directs and sustains behaviour towards achieving a particular goal.

Answer 103

Recognising individual effort Supporting belief in one's ability Instilling a good work ethic Providing positive reinforcement and encouragement

Answer 104

Positive or Negative Intrinsic or extrinsic

Answer 105

Positive motivation is when individual performance is driven by previous reinforcing behaviours. It occurs when the athlete performs because they have received rewards or certain incetives for similar actions in the past and they realise that continuing to perform as required results in additional rewards. Positive motivation is sustainable

Answer 106

Providing incentives Developing personal progress charts recognising achievements Handling mistakes constructively

Answer 107

establish a gradual sequence of challenges for the athlete. Challenges are positive and motivating whereas threats are negative and destructive in the long term

Answer 108

This is where an athlete may be inspired to perform more from a fear of the consequences of not performing than as a result of a motivated behaviour. This means that there is an improvement in performance out of fear of consequences

Answer 109

It may result in indecision, lack of creativity, fear of risk taking, and susceptibility to choking Generally, negative motivation may cause a player to always opt for a safe play and not to take risks where the reward could be a victory but is outweighed by consequence of failure

Answer 110

Positive is better in most cases, although negative motivation can be utilised in some cases.

Answer 111

This is a type of motivation that comes within the individual. It is a self-propelling force that encourages athletes to achieve because they have an interest in a task or activity and enjoy learning and performing the movements. This typically originates from inner feelings and may serve to drive a need to succeed, accomplish or perform at the best level. It is self sustaining and self-reinforcing because effort and personal accomplishment become its own reward

Answer 112

Yes this is because effort and personal accomplishment because acts as its own reward, and these rewards are much stronger driving forces than anything else extrinsic

Answer 113

Characterised by a very high level of concentration, to the extent that an individual is completely absorbed in the task, and when in this zone, performance is maintained without conscious effort

Answer 114

Yes it is. It represents the highest level of internal motivation

Answer 115

This refers to motivation that comes from sources outside a person, such as parents and coaches. It tends to have an outcome or ego orientation. Extrinsic motivation is seen in many forms such as praise, material rewards and financial remuneration.

Answer 116

May create increased pressure/stress External motivation is not consistent and don't last long No passion created

Answer 117

It creates a desire to chase after goals or dreams Decently effective at increasing short term motivation

Answer 118

Greater persistence Enhanced engagement Greater enjoyment and satisfaction

Answer 119

Fear is a powerful motivator which can motivate you to perform well if kept at moderate amounts

Answer 120

It is a psychological process which is characterised by fear or apprehension in anticipation of confronting a situation perceived to be potentially threatening . It typically causes a fight or flight response Characterised by feelings of weakness, 'butterflies', elevated HR, muscle tension, physical or mental paralysis

Answer 121

Because of the unpredictable nature of performance or the uncertainty of the outcome. Any sporting contest can give rise to anxiety when one’s perceived ability does not measure up to the demands of the task. Also, anxiety can also be entrenched in deep expectations, especially if one feels that they cannot be fulfilled

Answer 122

Trait anxiety refers to a general level of stress that is characteristic of each individual. It is evident in how we respond to daily situations, of which many are new and cause concern. Trait anxiety refers to anxiety as a characteristic of a person, so that the person is generally anxious about unknown outcomes, it is a part of who the person is. People have various levels of trait anxiety

Answer 123

State anxiety refers to anxiety that arises in a particular situation. Everyone experiences state anxiety, but the stimulus can vary. In sport state anxiety may rise when an athlete is in a high-pressure situation and is called upon to perform. Examples of this include: serving for the match in tennis, taking a penalty shot in soccer, converting a try in rugby, or shooting a free throw in basketball. Another example is that when a spider comes up to a person, the individual may experience anxiety, because it is normal, but different people will experience different anxiety to the situation which creates anxiety to anyone

Answer 124

They can contribute to physical and mental paralysis, preventing performance or a task which may otherwise be routine and has been repeated many times. An example, may include false starting at the start of important swimming or track races due to the pressure of the situation

Answer 125

Have the athlete better understand the nature of the anxiety, confronting its causes and refusing to submit to controlling fears which may arise because of it. Some anxiety techniques may include relaxation, slow breathing, changing pattern of thinking and engaging in thought distraction

Answer 126

Stress is the non-specific response of the body to a demand placed on it. Stress can be defined as any type of change that causes physical, emotional or psychological strain. a state of worry or mental tension caused by a difficult situation

Answer 127

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.

Answer 128

Can be real and imagined. Thinking about a certain situation that causes concerns will also cause stress. Thinking about something that makes us uncomfortable can bring about symptoms such as increased heart rate and sweating

Answer 129

Factors that produce stress

Answer 130

personal pressure — individual pressure imposed by the desire to win, achieve or fulfil goals competition pressure — pressure exerted by opponents on the field of play social pressure — pressure from coaches, parents, peers and others who are held in esteem by the athlete physical pressure — the pressure of having to perform learned skills under the demands of competition.

Answer 131

Positive expectations and confidence Self assurance and self belief

Answer 132

practising relaxation techniques developing concentration skills that require focusing on the immediate task rather than on the perceived reaction to it developing confidence planning strategies to cope with the situation

Answer 133

Arousal is a specific level of anxiety and can be experienced prior to and during a performance. Arousal is the level of activation and alertness experienced by a performer.

Answer 134

It is good for performing a skill very successfully when the level of arousal is optimal for that task and individual. For example, running the 100m sprint, an individual may complete a time worse than expected which could be attributed to low arousal.

Answer 135

It illustrates a connection between arousal and performance (with arousal on the x-axis and performance on the y axis, and the shape being an inverted parabola). Suggests that there is an optimal level of arousal for any performance, and is typically in between the low and high levels of arousal (at the peak of the inverted U hypothesis)

Answer 136

Performance may suffer from factors such as lack of motivation, disinterest, poor concentration and the inability to cope with distractions

Answer 137

This is where the athlete is unable to perform the required movements with precision because they are excessively tense and unable to concentrate Feelings would be characterised by anxiousness and apprehension, reflecting excessive concern about performance --> Increased muscular tension and mental confusion

Answer 138

No the optimal level of arousal varies from one skill to the next. Generally, when difficult tasks involving few muscle groups are involved such as archery and putting in golf - levels of arousal don't need to be too high to be optimal. However, activities that are easier to execute or involve large body movements such as running, require an increase in level of arousal for performance to be optimal

Answer 139

Self expectation Expectation by others Experience Financial pressures (does the individual's livelihood depend on the performance?) Level of competition Degree of difficulty Skills finesse

Answer 140

Concentration/attention skills (focusing) Mental rehearsal/visualisation/imagery Relaxation techniques Goal setting

Answer 141

It is the technique of picturing the performance or skill before executing it. It can be referreed to as visualisation or mental imagery

Answer 142

Has been shown to enhance competition performance as well as the acquisition and building of motor skills. It also improves concentration and provides the athlete ith additional practice

Answer 143

Involves the mental repetition of a mmovement or sequence to increase the mind's familiarity with the desired motion. It relies on the power of imagery, and involves recalling and then reliving the execution of a skill or performance.

Answer 144

Elevates body to desired level of arousal Provides a clear idea of what has to be done Heightens concentration Narrows thoughts to the task

Answer 145

Vivid, realistic pictures at performance speed in the mind At least one and possibly more rehearsals Narrowing of thoughts to exclude distractions A sense of 'experiencing' - seeing colours, hearing sounds, feeling movement and noticing the crowd Seeing a successful performance Practice, so the process can be 'turned on' when required

Answer 146

It is there to assist the athlete in control of arousal, as over arousal will have a negative impact.

Answer 147

Progressive muscular relaxation Mental relaxation Self hypnosis Mental rehearsal Meditation Centred breathing

Answer 148

Involves relaxing muscle groups using special exercises

Answer 149

Involves relaxing the body through controlled breathing, relaxing the mind

Answer 150

Involves using the power of suggestion to have the mind to accept a particular level of anxiety in a specific situation

Answer 151

Involves concentrating on rehearsing the performance of the task rather than on how you feel about it

Answer 152

Involves narrowing one's thoughts using simple repetitive images and sounds

Answer 153

Involves controlling breathing to release tension before a performance

Answer 154

No. Each athlete will have to find the relaxation technique that suits them best personally

Answer 155

He utilises visualisation of all aspects of the race, not only the good but also things that could go wrong so that the mind is ready to react just in case it happens. Basically cover every possible scenario. He aims to relax before doing visualisation

Answer 156

Goal setting empowers the athlete with responsibility, and are more likely to seriously attempt to fulfil them. Goals also provide athletes with a reason to persevere with training over extended periods. They provide focus, give direction and help people realise aspirations

Answer 157

Targets that we direct our efforts towards. They can be related to either performance or behaviour

Answer 158

Short term goals Long term goals Behavioural goals Performance goals

Answer 159

These are goals that can be achieved in a limited period of time; for example, ‘I will complete at least three endurance training sessions this week’. They are stepping stones to achieving long-term goals.

Answer 160

These goals can be achieved only over a long period of time. For example; to complete the city to surf fun run

Answer 161

They relate to improved behavioural expectations in training, competition or both. They are observable, measurable behaviours rather than aspirations. An athlete may aim, for example, to be more punctual at training, to control their temper on the field, or to refrain from criticising other athletes.

Answer 162

These goals relate to an athlete's desired level of success; for example, a state, national or even Olympic medal.

Answer 163

Ability to focus on the task at hand

Answer 164

Ultimately by concentrating well, an athlete takes in the information necessary to make good decisions, such as responding to an opponent or adapting to the environment. Athletes who concentrate well, make good decisions within a competitive environment and develop overall self-confidence.

Answer 165

Yes they do. They also need to be able to adapt to changing situations

Answer 166

Through training

Answer 167

This is because it can cause over arousal

Answer 168

Intense concentration (required in activities such as gymnastics, diving) Intervals of high concentration (with less intense concentration) - predominately in most team games such as touch and netball Sustained concentration - Sports or activities such as marathon or triathlon running (activities that take a long time)

Answer 169

Yes they do, as seen in various sports which may require high concentration on the task at hand such as golf

Answer 170

Attention or focus can be improved by blocking out distractions and using positive self-talk. The more the athlete focuses on the completing the skill with the correct technique, the better their focus is and the better their skill execution will become.

Answer 171

Pre-performance (including carbohydrate loading) During performance Post performance

Answer 172

Yes. You need to be aware of various factors such as what to eat and drink, being aware of the most time for food intake and having recovery strategies in place

Answer 173

Food and hydration (fluids)

Answer 174

Because they contain nutrients that power essential body functions as well as provide energy

Answer 175

They are important because it is the body's way for cooling heated muscles and ultimately preventing dehydration. It also aids oxygen transportation to cells

Answer 176

What type of food to eat and in what amount When to eat and drink How to carbohydrate load if required

Answer 177

This statement is true. Remember that the food HAS to be digested

Answer 178

Athletes are advised to eat mostly complex carbohydrates such as pasta, cereal, breads and fruits. This is because they provide a slow energy release. Furthermore, athletes should NOT experiment with unfamiliar foods on the day (prior) of the competition

Answer 179

Foods high in fat, protein and fibre such as meats should not be ingested because they take longer to digest and consuming large amounts of these foods may lead to discomfort and possible indigestion

Answer 180

Appropriate quantity of food relates to the type of competition, with competitors in endurance type competition requiring more kilojoules to fuel metabolism than in less demanding events However, large amounts of food are prone to causing more discomfort in high intensity or sustained events like running as op

Answer 181

Most athletes feel comfortable having a normal meal three to four hours prior to competition. These foods should be complex carbs as opposed to fatty foods. As time period to comp becomes shorter, food intake should be in the form of snacks and liquid preparations as opposed to full meals. Limited solids can still be consumed up to 2 hrs prior to com, while carb solution drinks are preferred in 30 mins prior to the event

Answer 182

Could be a few days before, but could also be a few hours before the event

Answer 183

3-4 hrs before comp: Baked beans on toast with an apple 1-2 hrs before comp: Milkshake or fruit smoothie <1hr before comp: Sports drink, carbohydrate gels, cordials

Answer 184

Yes, because if there are increases in weight, there is an increase in glycogen and each gram of glycogen stores 2.6 grams of water with it.

Answer 185

500-600mL, maybe even up to 1L

Answer 186

It is a technique used to maximise the body's storage of glycogen in preparation for a high intensity endurance activity of more than 90 mins.

Answer 187

Have a balanced diet that is high in carbohydrates which provide about 7-12 grams per kilo of body weight. Complex carbohydrates such as breads, rice, grains and pastas are ideals. They may be consumed with simple carbohydrates such as soft drinks and honey to ensure carb intake is maximised. Furthermore, tapering of training 2-4 days before comp will enable glycogen supplies to maximise

Answer 188

Positive effect on endurance, improving performance by around 2-3%, which is significant for activities such as triathlons, marathons, cycling and endurance swimming

Answer 189

Carb supplementation Conserve muscle glycogen and maintain blood glucose levels Adequate hydration

Answer 190

200-300mL of fluid should be consumed every 15-20 minutes during exercise. Fluid consumed should preferably be in the form of a sports drink

Answer 191

Intensity, duration, humidity, clothing type and individual sweat rates

Answer 192

Hydrate before, during and after physical activity Drink every 15-20 mins while running (despite not feeling too thirsty Drink water or low carb concentration sports drinks Ensure that there has been acclimatisation to race conditions Wear clothing that are light and airy (i.e. breathes well - promotes heat loss through convection and evaporation) Avoid activity in high temp and high humidity Avoid excess fat and any salt and alcohol Don't run if suffering from fever

Answer 193

Three to five cups of water

Answer 194

Kaptagat in Kenya

Answer 195

Genetics Body size fitness Environment Exercise intensity

Answer 196

Aims to return the body to its pre-event state as quickly as possible, enabling full training to resume in preparation for the next phase of competition.

Answer 197

50-100 grams

Answer 198

50-75 grams every two hours until a total of 500-600 grams of carb

Answer 199

Immediately replacing depleted muscle and liver glycogen stores. An intake high in carbs and inclusive of foods and drinks with high GI (glycaemic index) is beneficial. Rehydrating to replace fluid and electrolytes lost during the event. Special fluid intake should be in quantities larger than normal. Studies show at least 150% of fluid losses to enable full recovery Sleep is also important

Answer 200

Vitamins/minerals Protein Caffeine Creatine products

Answer 201

They are inorganic compounds that are essential to maintaining bodily functions. Required in small quantities in the body

Answer 202

Functions such as energy release, metabolic regulation and tissue building

Answer 203

The body is unable to manufacture vitamins, so diet must supply them. A balanced deit is important because food is the main source of vitamins

Answer 204

They can use capsules which provide vitamins, as long as it does not end up providing more than 100% of all the necessary vitamins (i.e. don't overdose on vitamins)

Answer 205

Supplements can be expensive and wasteful Body has no use for some excess vitamins and may be excreted Excess vitamins can be dangerous such as excess amounts of vitamin A and D

Answer 206

Nausea Loss of appetite Fatigue Skin dryness

Answer 207

To help develop positive nutritional habits, it shouldn't be for a desire for improved performance but out of also special needs. I.e. ill health or the unavailability of a normally diet while travelling

Answer 208

They are inorgnic substances found in the body that are necessary for it to function adequately. They don't provide energy (similar to vitamin(

Answer 209

Iron and calcium

Answer 210

* endurance athletes, as a result of sweat loss * females, as a result of menstrual blood loss * vegetarians, as a result of a lack of red meat in the diet * adolescent males, as a result of a growth spurt.

Answer 211

It can cause lack of energy and general fatigue Diminished iron levels will affect performance because muscle cells are deprived of oxygen which is required to break down nutrients and produce energy

Answer 212

It can cause the deterioration of the quality of bone tissue, which can lead to osteoporosis which may make an athlete more prone to fractures etc.

Answer 213

Dairy products, leafy green vegetables, fish such as salmon

Answer 214

* females, as a result of an insufficient intake of dairy products * females whose menstrual cycles have ceased, leading to a loss of calcium from bone tissue. Core

Answer 215

Hold the cells together and assists in the growth, repair and maintenance of body tissue Functional role in hormone production and nervous system transmissions

Answer 216

There should be around 1g of protein per kg of body weight

Answer 217

Because of their muscle building qualities with higher intake leading to higher muscle sizes

Answer 218

No it isn't

Answer 219

It is needless and wastefu Certain supplements contains additives that have no health benefits and may increase risk of certain cancers High protein can increase amount of calcium excreted in urine, may lead to osteoporosis Can interfere with kidney function Can contribute to obesity due to high fat content

Answer 220

Can improve alertness, concentration for mild amounts of caffeine. However, caffeine should not be consumed in excess as it may cause symptoms of anxiety, which is detrimental in accuracy sports such as shooting or archery

Answer 221

Has not been proven

Answer 222

It could, as it increases the amount of fluid passing from the body, which may be bad for athltes wworking hot , humid environments

Answer 223

It could, as it increases the amount of fluid passing from the body, which may be bad for athletes working hot , humid environments

Answer 224

Changes athletes perception of fatigue Promotes glycogen sparing; process where fat is metabolised early, sparing finite reserves of glycogen

Answer 225

Production by body cells and food intake (particularly from meat)

Answer 226

No it has not beeen proven

Answer 227

Delayed fatigue Increased strength Burning fats

Answer 228

Because the body is unable to store excess amounts of creatine, so supplementation will have a small impact

Answer 229

Those who are vegetarians may want to consume creatine, as it can raise creatine levels in muscle by 20-30% because they do not get creatine from meats

Answer 230

Creatine products used for supplementation could increase PC stores and enable the alactacid energy system to be utilised for longer and recover faster. Theoretically this would allow maximal power and energy production to be maintained for longer, however, the major benefit actually comes with faster recovery of the system. Creatine supplementation would benefit sports such as, 100m sprint, but also rugby league and soccer as recovery of this system would speed up allowing for greater repetition of sprints required in these sports. An increase in PC would also allow for faster recovery between sets, leading to a greater overall workload.

Answer 231

B vitamins, vitamin D, C, E and beta - carotene

Answer 232

B vitamins are a group of vitamins that optimise energy production as well as the building and repair of muscle tissue. B vitamins are also vital in red blood cell production.

Answer 233

Vitamin D is needed for adequate calcium absorption and promotes bone health. It also helps regulate the homeostasis of the nervous system and skeletal muscle.

Answer 234

help protect cell membranes from oxidative damage. More antioxidants are needed because exercise increases oxygen consumption, which increases oxidative damage.

Answer 235

Iron, Zinc, Magnesium, Potassium, Sodium, Chloride, and Calcium.

Answer 236

Iron is the most important as it gives haemoglobin and myoglobin their shape allowing transportation of oxygen around the body and in the muscle. Without enough Iron, there will not be enough oxygen to maintain the higher intensities that would normally use the aerobic energy system. The lack of oxygen will also negatively affect the recovery times of the anaerobic systems and delay recovery after performance.

Answer 237

Calcium is required for bone repair, growth and development, but is also a vital nutrient for muscle contraction and nerve conduction (transmission of message).

Answer 238

Zinc is required for the growth and repair of muscle tissue.

Answer 239

Magnesium is required for muscular contraction and plays a role in glycolysis. A deficiency in magnesium causes an increased requirement for oxygen for submaximal output.

Answer 240

Sodium, Chloride and Potassium all play an important role in neural transmission. Sodium is critical, especially as it is lost during exercise through sweat.

Answer 241

Physiological strategies (e.g. cool down, hydration) Neural strategies (eg. hydrotherapy, massage) Tissue damage strategies (eg. cryotherapy) Psychological strategies (eg. relaxation)

Answer 242

Removal of metabolic by-products Nutritional plan to replace lost fluids and energy-rich nutrients

Answer 243

Cool down and nutritional plans

Answer 244

Gradually reduce heart rate and metabolism to the pre exercise state Doing so will allow elevated body functions such as ventilation rate and adrenaline levels to decrease to normal

Answer 245

Blood pooling which causes dizziness

Answer 246

Assists in the removal of waste products including lactic acid Prevents muscle spasms, cramps and possibly assist in preventing DOMS

Answer 247

A cool down needs to be active and gradual. Should consist of 5-10 mins of walking/jogging/slow swimming with the aim of returning the body to pre-exercise temp. Also have to do static stretching. Compression garments can also be used

Answer 248

Improved blood lactate removal Reduce symptoms associated with DOMS (Delayed onset muscle soreness) Less swelling in muscles and joints Reduced muscle fatigue Reduced sensations of post-exercise soreness

Answer 249

Fluid and fuel recovery

Answer 250

Drinking with intermittent sipping over an extended period of time allows for the replacement of fluid. However, loss of 2% of body weight in sweat is best addressed by drinking 600mL. Type of drink chosen should be real fruit juices, milk drinks, sports drinks (because they include full range of nutrients including carbs, vitamins and potassium). However, water is also fine

Answer 251

Athletes need to replenish depleted glycogen and blood sugar in the first 30mins - 2hrs following exercise to ensure fuel recovery. Food consumption be mainly carbohydrates and a bit of protein.

Answer 252

Examples of carbohydrate-rich foods and drinks include fruit juices such as orange juice, rice, pasta, bread, milk, yoghurt and fruit (fresh and dried).

Answer 253

Hydration speeds up recovery by enabling bodies physiological processes to function well, as dehydration can slow down or even stop some of the recovery processes Also, adds more volume to the blood to assist in the removal of waste product

Answer 254

They aim to relax muscles which have been fatigued or damaged as a result of high intensity exercise

Answer 255

Hydrotherapy and massages

Answer 256

Involves use of water to relax, soothe pain and assist metabolic recovery. Water supports movements and eliminates jarring and straining movements associated with land drills and field exercises

Answer 257

Steam roms, spas, underwater massage and heated swimming pools

Answer 258

Hot water immersion Cold water immersion Contrastt water therapy

Answer 259

Hot water immersion causes dilation (widening) of blood vessels in the body’s extremities. As the temperature of the body’s surface area increases, blood flows more freely to the limbs, lowering blood pressure and enhancing the removal of waste. It also helps relieve tension and helps speed up recovery

Answer 260

Cold water immersion (usually 10-15 degrees) causes blood flow to the extremities to be reduced. This occurs due to decreased heart rate and constriction of the blood vessels in response to sudden drop in temp. This is good for reducing inflammation

Answer 261

Basically where it utilises both hot and cold water immersion to help with recovery This practice enhances the cycle of blood vessel dilation/constriction thereby increasing blood mobility through the tissues --> rapid dispersal of waste, reduce muscle soreness and promotes faster recovery

Answer 262

Helps injury prevention as it helps relaxes exercise induced tension and stress on joints, ligaments, tendons and muscles Helps relieve swelling, reduce muscle tension and assist in eliminating toxic by-products Can help in shortening recovery time between wworkouts and events

Answer 263

Treat injurt or quicken recovery

Answer 264

cryotherapy, using ice packs, cold water immersion, cryogenic chambers

Answer 265

Uses ice to help slow down the tissue inflammatory process , preventing the build up of waste. If not removed quickly, it contributs to muscle soreness and stiffness and reduces flexibility

Answer 266

relaxation

Answer 267

Focus on mental processes and are used to either calm the athletes brain activity or to stimulate them. They also aim to reduce anxiety in order to allow the brain to relax and also focus on the athlete's thoughts on the upcoming event Also, after hard training and demanding performances, athletes may experience symptoms of low concentration and motivation. I.e. after losing a major comp such as state of origin

Answer 268

Reading, listening to music, and watching movies

Answer 269

Cognitive Associative autonomous

Answer 270

Characterised by mental processes and the athlete thinking about the skill. At this stage, the athlete needs to think about their body position, which muscles they are contracting and what the movement should look like Large frequent errors and have robotic jerky movements

Answer 271

Demonstrations, videos and information highlighting important points (but can't information overload which may confuse the learner) Positive reinforcement - don't provide them with negative motivation as theey are still just learning

Answer 272

Depends on how the sequences of skill building are organised, both physically and in the mind of the learner. Depending on the difficulty of the skill (or complexity of the task), it could be learned in anything from a few minutes to a much longer period. Some difficult skills (such as handstands and somersaults) may never be mastered by some people.

Answer 273

This is where the athlete has progressed from thinking about what they are doing to thinking about how they do the skill.

Answer 274

There are still some errors as they move along the continuum, but aren't as frequent as cognitive stage Sense of fluency or smoothness in movements Confidence increases

Answer 275

A LOT OF PRACTICE Feedback is essential to improving the skill

Answer 276

Ability to automatically execute the skill, and execution of the movement is now properly sequences and performed instinctively. Able to attend other cues while giving little thought to how to perform the skill. I.e. In a netball game, for example, the problem is not how to make a pass, but who to pass to

Answer 277

Yes it is still integral but not as important as developing other skills such as game sense (if in a team sport)

Answer 278

When the athlete no longer thinks at all about the skill

Answer 279

Focuses on the execution of the skill under pressure and with various cognitive processes being completed at the same time

Answer 280

Personality Heredity Confidence Prior experience Ability

Answer 281

It is because they can affect the speed at which learners are able to acquire certain motor skills or learn certain sports

Answer 282

Cooperativeness Willingness to listen Determination Dedication Level of motivation Aggressiveness

Answer 283

Refers to an individual's characteristic way of behaving, and develops as a result of the individual's infinite social interactions and learning experiences

Answer 284

The indiividual has to have a ersonality which is characterised by a good work eethic, as it will assist them in developing a skill faster than someone who is not. Acquiring a skill requires hard work and personality will determine whether the athlete puts in that hard work

Answer 285

Basically are the certain characteristics which are inherited from their parents. These are unchangeable and limit the dimensions of their potential.

Answer 286

The relative percentage of fast twitch to slow twitch muscle fibres Somatotype Gender Height Conceptual ability

Answer 287

Athletes with a higher percentage of fast-twitch fibres are naturally more suited to sprint and explosive events, whereas those endowed with slow-twitch fibres tend to be more successful at endurance events.

Answer 288

Refers to the tendency towards different body types (such as ectomorphic, mesomorphic or endomorphic) which determines an individual's suitability for many activities. For example, if an individual is an endomorph (a bit fatter), they would not be suited for sports which require speed and agility such as tennis Essentially determnies what kinds of sports or skills an individualis best suited to

Answer 289

This is because higher levels of testosterone in males give them potential to make greater increases in strength and power than females. Thus, this links in with heredity as it will limit the individual's 'ceiling' for performance, depending on the sport For example, women will probably plateau in weight lifting compared to men

Answer 290

Differences in height (and weight) provide considerable physical and biomechanical advantages to some players and make the learning and execution of required skills a less difficult process.

Answer 291

The ability to visualise a movement and make it materialise is a significant factor, particularly in the first stages of learning. Will determine how quickly an athlete can move out of the cognitive stage of skill acquisition

Answer 292

Confidence unlocks energy and creativity and allows for the power of belief. Confident learners approach skill learning situations with feelings of being able to raise to the challenge, and will also be beneficial for performance. It will also allow for the athlete to learn skills faster

Answer 293

Belief in one's own ability

Answer 294

They can provide opportunities for success early on in order to grow the athlete's belief in their ability to do the skill well --> Increased success leads to increased confidence which leads to a continuous cycle which is beneficial

Answer 295

It is easier to learn a new skill if similar movements have already been successfully acquired. The prior experience has the potential to accelerate the learning progress. Having prior experience may lead to lateral transfer or vertical transfer of skills

Answer 296

Transfer from one task to another similar task. This is quite easy and is simply a similar skill from one context to another E.g. tackling in rugby union to tackling in rugby league

Answer 297

Transfer of a skill from a lower order skill to a similar higher order skill Eg. Shooting in basketball to doing a lay up in basketball or learning the dolphin kick before learning butterfly swimming

Answer 298

It is seen in the way in which an individual is able to learn, process and implement new skills. It refers to the ease of performing movements and performances (i..e. talent), as well as the athlete's competency in a particular skill

Answer 299

Sense acuity (sharpness) Perception Reaction time Intelligence Ability is often a combination of these characteristics in the athlete and may also include the capacity to read a game, sport or comp

Answer 300

Athlete’s with greater abilities learn and process new skills faster than athlete’s with lower abilities. They often will reach the higher levels of skill acquisition faster and for a wide variety of skills that are related to each other.

Answer 301

Open skills are skills which are performed in a constantly changing environment (such as weather, opposition, surface). They are basically executed in unstable environments. They occur when performers have to make decisions and adapt their skills to a changing or unpredictable environment. The performer is not in control of what will happen next.

Answer 302

Kicking a goal in AFL or trying to dribble past an opponent in soccer

Answer 303

A closed skill is performed in the same conditions every time. It occurs in an environment that is stable and predictable

Answer 304

Weight lifting or ten pin bowling

Answer 305

These skills require the use of large muscle groups for execution. Commonly found in team games

Answer 306

Running, leaping, vaulting, surfing

Answer 307

These are skills which use small or isolated muscles. (i.e. the smaller movements)

Answer 308

Shooting or archery

Answer 309

A discrete skill is a task that requires a single response and have a clear beginning and an eend

Answer 310

A forward roll or flip in gymnastics

Answer 311

A serial skill combines a number of separate smaller skills to perform the larger, more complex skill. Here, there are a number of discrete skills used to form a larger skill

Answer 312

Running up to a footy and kicking it, lay up in basketball

Answer 313

It can be perfected through focussing on each discrete movement separately, and working on each part

Answer 314

These are skills which are repetitive and may appear ongoing and unbroken within a particular period (i.e. no distinct beginning or end)

Answer 315

Swimming , jogging, rowing

Answer 316

Refers to the performer's control over the timing of skill execution. Two types of pacing: self paced and externally paced

Answer 317

Refer to movements where the performer determines the timing and speed of execution

Answer 318

Kicking a football in practice and serving a tennis ball

Answer 319

This is where the skill has its timing and speed determined by external factors such as opposing players or music

Answer 320

Dancing, batting in baseball

Answer 321

Decision making, strategic and tactical development

Answer 322

Teaching and coaching that emphasise game-centred approaches which allow for the opportunity to develop performance elements

Answer 323

Observation (observing other player and their movements) Questioning variation (explore variations in training) Creativity (identify a problem and solve it as a group)

Answer 324

Refers to the various decisions made by an athlete during a performance. Including where to hit the ball, who to pass to etc.

Answer 325

Through demonstrations of good decision making, asking questions of the players about theoretical scenarios, and exploring various scenarios

Answer 326

Strategy: overall method used to achieve the goal Tactics: Includes things like moving into space, marking players etc.

Answer 327

Through technical efficiency, understanding the game and good execution Must be practiced to ensure timing is correct and execution is smooth and successful Each individual player needs to understand their role within the strategy and learn to execute the strategy

Answer 328

Massed, distributed, whole, part

Answer 329

Involves a continuous practice session, with the rest intervals being shorter than the practice intervals Works well for skilled and motivated athletes and suits skills that are frequently used in performance

Answer 330

These have short periods of practice with longer breaks from the skill rehearsal. Often used for less skilled and less motivated athletes. Good for teaching more 'boring' skills

Answer 331

When performers are: Highly motivated Fresh Unable to attend a number of sessions

Answer 332

Performer lacks interest Task is difficult Motivation is low Task causes fatigue Excessive work causes discomfort

Answer 333

This is when the skill is practiced in its entirety and is often used for discrete and continuous skills. I.e. good for teaching swimming or running

Answer 334

When the skill is broken down into its smaller parts and each part is practiced in isolation before being joined together. Often used for teaching serial skills that have smaller skills that make up the larger skill such as a basketball lay up

Answer 335

For doing a layup, would involve catching the ball, and then dribbling and stepping and finally shooting as a layup. Whole practice would involve doing the whole movement Part practice would involve practicing each of these parts

Answer 336

Open or closed Gross or fine Discrete or serial or continuous Self paced or externally paced

Answer 337

Internal or external feedback Concurrent or delayed feedback Knowledge of results Knowledge of performance

Answer 338

It is the information provided to the learner about the nature or result of their performance

Answer 339

Because it provides guidance and helps the performer eradicate movement error

Answer 340

Internal feedback comes from the performer and how the movement felt, and relies on proprioception ( body's ability to sense movement, action, and location ).

Answer 341

A soccer player feeling that they did not connect with the ball correctly or a sprinter thinking that they didn't run as fast because they feel 'bad'

Answer 342

This is feedback derived from outside sources during performance

Answer 343

Comment from a coach Judge scores Race results Crowd cheers

Answer 344

This is feedback received during the performance of a skill

Answer 345

A coach stopping a golfer mid swing to correct their grip on their handle A sprint coach telling an athleete to lift their knees higher whilst sprinting

Answer 346

Delayed feedback is received after the skill is completed

Answer 347

Video analysis of a baseball pitchers performance or waiting for a successful basketball throw (i.e. waiting to see if it wwent through the net or not)

Answer 348

Knowledge of results is feedback that provides information about the outcome of the skill execution, it suggests how successfully the skill was performed. In most cases, it is external

Answer 349

How quickly an athlete covered 100m

Answer 350

Refers to information about the pattern of the movement during execution. provided externally

Answer 351

Coach giving technical advice on a tennis serve

Answer 352

Kinaesthetic sense, anticipation, consistency, technique

Answer 353

Refers to the skilled performers proprioception, which relies on information from various sensors in the muscles and other organs that provide information about body position and movement without the need to see it. Skilled performers can feel the movement and even correct movements mid-performance. Kinaesthesis develops as a direct result of practice, as it develops “muscle memory”.

Answer 354

Anticipation is the skilled performer’s ability to read the play, or his opponent and respond accordingly. It refers to the skilled performer’s ability to predict their opponent’s next move. Good anticipation comes by learning to read an opponent’s body positioning and being familiar with their preference of style or shot. This is particularly important for externally paced skills.

Answer 355

An example is when a tennis player anticipates a backhand down the line after reading the body positioning of their opponent. This gives the skilled performer more time to cover the court, cover the shot and decide which return they will select.

Answer 356

An example would be a basketballer adjusting their shot after being fouled to ensure the shot still is successful. OR It is particularly evident in sports such as tennis, where players need to return serves in which ball speeds regularly reach 200kph and higher. To enable a successful return of service, the limbs need to respond reflexively and with control

Answer 357

Consistency refers to the skilled performer repeating good performances. A skilled performer shows more consistency than unskilld performers because they are more used to the skill

Answer 358

Research suggests that psychological skills including imagery, concentration, confidence, self-talk and arousal control are important underlying factors in gaining greater consistency in performance. Consistency is further improved by exposure to situations where it is needed.

Answer 359

Roger Federer and Kobe Bryant are examples of skilled performers who are consistent in their performances.

Answer 360

Technique refers to the technical aspects of skill execution; the result is efficient and consistent movement. Skilled performers have good technical execution of a skill, which saves energy, and produces better and more consistent results, holds up better under pressure, provides less chance of injury, and is a large determinant of elite success.

Answer 361

* The movement is economical and will not use more energy than required. * The movement is skilful, using only the essential muscles. * The movement is aesthetically pleasing. wall * The action has a better chance of being successful because good technique has a sound biomechanical platform. * The action has a better chance of holding up under pressure. * The performer has less chance of sustaining injury during execution of the movement. * Good technique is fundamental to achieving at the higher level.

Answer 362

These are performance measures which are independent of the observer. This means the measurement is done using something other than the person observing Sprint times or long jump

Answer 363

Stop watch Electronic timing (in track events) Measuring tape (for jump events)

Answer 364

These are dependent on the observer and based on opinions, feelings and general impressions. They rely more on the observer than independent measures. Sports such as dance and gymnastics are more subjective as the observer (judge) will give them a score based on how they feel about the performance

Answer 365

Yes from highly objective to slightly objective

Answer 366

Not influenced by personal feelings or opinions in considering and representing facts.

Answer 367

Checklists - lists that include elements such as style, technical correctness, sequencing and execution of the required skill Measurement systems - instruments that accurately discriminate one set of data from another (for example, measuring tapes) Established criteria - a set of procedures, rules or guidelines that indicate how an activity is to be assessed Rating scales - a degree of difficulty sheet that awards more marks for movements that are difficult to perform

Answer 368

The honesty of a test - the degree to which it measures what it is supposed to measure

Answer 369

You need to determine the strength of a relationship between a performance component (such as strength) and a test designed to assess that component (such as the handgrip test)

Answer 370

Judgements about the test items - We assume for a particular item — for example, the ability to jump — that known good performers score better than known poor performers. Using already validated but similar tests as an indicator - If the relationship between the validated test and the new test is close, then it gives strength to the validity of the new test Accuracy in prediction - The validity of a test is increased if it is a reliable indicator of future performances. Ensuring test items contain the component being validated.

Answer 371

Using the grip dynamometer as a test of grip strength

Answer 372

Using a test battery - basically testing a range of skills utilised inside the sport

Answer 373

Refers to the test's consistency - the ability of the scorer to produce the same result each time for the same performance

Answer 374

It is reliable if the same tester repeats the same tst on the same subject under the same conditions and consistently finds very similar results

Answer 375

By using similar procedures, conditions and equipment as originally prescribed

Answer 376

Refers to the standards or qualities that are used for judging the value of a performance . There are two types: personal and prescribed criteria

Answer 377

The preconceived ideas or expectations that an individual brings to judge a performance. They rely on preconceived attitudes, expectations, opinions and omissible bias

Answer 378

These are criteria which are established by a sports organisation or body and form the basis of assessment for competitions in that sport or activity

Answer 379

They use personal judging criteria

Answer 380

An example of personal judging criteria is a person who walks out of a ballet performance thrilled by what they saw, because it was exactly what was expected, compared to the person who leaves disappointed because they were hoping for something in-particular that was not provided.

Answer 381

This often comes in the form of a checklist or rating system and helps to objectify subjective measurements. An example would be the check lists and other prescribed judging criteria used in gymnastics to provide a score for each routine.

Answer 382

Through using prescribed criteria such as checklists, rating scales and degree of difficulty charts to accurately convert appraisal into meaningful measurements

Answer 383

Diving Gymnastics Figure skating

Answer 384

Can use various ranges of motion such as concentric, eccentric and isometric contractions to provide resistance. Allows for the use of the principle of variety. Engages stabiliser muscles However, increased risk of losing control of weight.

Answer 385

Less technique involved --> less possibility of injury Fixed resistance machines allow you to isolate specific muscle groups without using other muscles. This can be beneficial for ironing out imbalances, for rehabilitation purposes or even specific muscle growth, adding in another form of stimulation. Allows for improvement in strength of specific muscle groups However, these neglect stabiliser muscles such as core.

Factors Affecting Performance Flashcards

(412 cards)