Factors affecting performance Flashcards

Question

Optimum arousal

Answer 1

- Specific level of anxiety and can be experienced prior to and during a game - Produces excitement and readiness to perform - Over-arousal – tension, overstimulate, unable to concentrate, less body control - under-arousal – disinterest, distraction, low motivation - Optimum levels depend on sport and individual (high anxiety – less arousal needed) e. g. excessive arousal may not be beneficial in golf or diving when you need to be steady, controlled and not tense

Answer 2

- Ability to focus on the task at hand - Improved by emphasis on process not outcome - Encourages athlete to adapt to changing stimuli and block out distractions - Must maintain uninterrupted connection with task e. g. diver has to block out crowd and focus before they dive e. g. when shooting a goal in netball – need to concentrate on own technique e. g. cricketer focuses on ball in bowlers hand to figure out which way the ball will spin

Answer 3

- Technique of picturing the performance before the execution - Familiarises mins with desired motion, can do it without thinking - Improves concentration, optimal arousal, clears mind, provides additional practice e. g. dancer runs through routine in mind before performance

Answer 4

- Techniques that assist in controlling high levels of arousal - Decreases respiration rate, heart rate and blood pressure – reduces tension - Improves concentration and increases motivation - Brings athlete back to optimum level of arousal for their sport - Especially important for people with high trait anxiety - Progressive muscular contraction – squeezing and relaxing parts of body – reduces muscle tension - Meditation – clearing mind of stresses - Centred breathing – slow breaths in and out – take control of stress and anxiety e.g. athlete listens to relaxation music before race to relax themselves

Answer 5

- Provides athlete with reason to persevere with training - Needs be relevant and attainable - Can be long or short term, behavioural or performance based - Provides focus, gives direction, motivates and redirects focus if lost

Answer 6

Pre-performance - Last substantial meal should be 3-4 hours before – approx. 100g of carbs, should be low in fat, protein and fibre as they take longer to digest leaning to stomach discomfort e.g. Low GI foods such as wholegrain cereal, bread, pasta - Light snack 1-2 hours prior e.g. smoothie, sports bar, yogurt, fruit - Less than an hour before – light foods, high GI e.g. lollies, sports bar, Gatorade - Should drink water throughout the day, around 500–600 mL of fluid 2-3 hours prior and 250–300 mL in the last 15 mins Carb Loading: - Maximise muscle glycogen stores prior to high intensity endurance competition - Increase intake of carbs 3-4 days leading up to event - Balanced diet containing 7-12g carbs per kg of body weight (ideally complex carbs) - Benefits endurance athletes e.g. marathons, cycling, long triathlons, cross-country skiing, endurance swimming

Answer 7

Hydration: - Continuous hydration is the main priority – small amount of fluid during breaks - Depends on conditions e.g. extreme heat – greater sweat loss, more hydration needed - Sports drinks are ideal as they contain carbs which help replenish glycogen stores - Hydration is important as it helps maintain body temp, replace sweat losses, allow muscular contractions, reduce cramps and spasms Nutrition: - Endurance events over 60 mins – refuelling may be needed - In form of concentrated glucose e.g. energy gels, sports bars, sports drink

Answer 8

- To return body system to pre-performance condition - Should begin immediately and last for 8-12 hours - Restore depleted glycogen – carbs e.g. flavoured milk, bread roll, banana - Repair damaged muscle tissue – protein e.g. shake, baked beans - Rehydrate – water and sports drink to replace lost electrolytes (approx. 150% fluid losses)

Answer 9

- Eating additional nutrients to account for a deficiency in diet - Can benefit general wellbeing, sporting performance or can cause negative consequences - Athletes should look for foods high in nutrients before looking at supplementat ion ● Vitamins/minerals - Vitamins help the body use energy nutrients - Assist functions such as energy release, metabolic regulation and tissue building - Can be expensive, excessive quantities can be dangerous, headaches, nausea, fatigue – detrimental to performance or useless - E.g. Iron – needed for the production of red blood cells, low iron levels can affect ability to transport oxygenated blood around body and to working muscles, especially important for female athletes, vegetarians, endurance events – low levels can lead to anaemia - E.g. Calcium – vital for bone structure and strength, those most at risk are females – lower intake of dairy products, loss of calcium from bone tissue after menopause ● Protein - Protein is required for growth and repair of muscle tissue, also secondary energy source - Supplements can be natural or synthetic, in form of powder, liquid or solid - A balanced diet generally contains ample protein - Excess protein will not aid in tissue growth and will be wasted - High amounts of protein can negatively affect health – can increase calcium excreted, can intervene with kidney function, can have high fat content – weight gain, blood vessel blockage ● Caffeine Advantages: - Can improve performance by assisting specific metabolic processes - During endurance events, it can mobilise fat stores and convert them into free fatty acids which can be used to supple energy - Promotes glycogen sparing - Increased alertness Disadvantages: - May contribute to dehydration - Elevated heart rate, over-arousal, muscle twitches - Can affect sleep quality and quantity which may adversely affect recovery ● Creatine products - Creatine comes from production by body cells and through food intake, particularly meat - It is converted into CP which is used for the resynthesis of ATP - Creatine cannot be stored in the body - Can have marginal benefits for explosive athletes e.g. sprinting, weight-lifting - Possible benefits include increased strength, delayed fatigue, fat burning - Can be useful for people with low protein intake e.g. vegetarians - Negatives – weight gain, excess stress on bladder and kidneys, may have little or no impact

Answer 10

- Aim to restore athletes psychological and physiological function - Avoid muscle soreness, loss of motivation, allows athlete to return to training ready

Answer 11

- Focus on removal of metabolic by-products and replacement of fluid lost and energy stores Cool down: - Gradually reduce heart rate and body temp to pre-exercise state - Removes lactic acid – helps reduce muscle soreness, stiffness - Lengthens and relaxes muscles - May help prevent DOMS - 5-10 mins jogging/walking followed by static stretching Hydration: - Replace fluid losses to avoid dehydration - Amount of water depends of duration, intensity, conditions - Should continue drinking for 12-24 hours post exercise - Can have sport drinks for carbs, vitamins, minerals - Food – carbs to replenish energy stores and protein to repair muscle tissue

Answer 12

- Help central and peripheral nervous systems recovery after strenuous exercise (brain, spinal cord, nerves from spine to muscles) Hydrotherapy: - Use of water to assist muscle recovery – relax, soothe pain - Eliminated jarring movements - Can have psychological benefits – relaxation, time with teammates - Hot Water Immersion (HWI) – capillaries dilate, blood flows easily, enhances waste removal - Cold Water Immersion (CWI) –blood vessels constrict, heart rate drops, reduces swelling - Contrast Water Therapy (CWT) – reduces swelling/pain, aids waste removal, increased ROM Massage: - Psychological – relaxing, calming - Physiological – increased blood flow to tissues, assists lactic acid removal, decreased muscle tension and soreness, increased flexibility

Answer 13

Cryotherapy: - Using cold to treat injuries and improve recovery (particularly in collision sports) - Slows down tissue inflammatory process, prevents waste build-up - RICER – 10mins on and off, for a couple of days - Ice baths – immersion of affected body parts – in for 15-20 mins - Good for exercise lasting 90-120 mins - constricts blood vessels, -helps with DOMS, reduces inflammation, pain, muscle spasms

Answer 14

Relaxation: - Improves concentration, motivation, reduces anxiety and tension - Reduces breathing rate, heart rate, muscle activity - Meditation, massage, quiet walk, setting goals, debrief, mental imagery, progressive muscular relaxation, positive self-talk, sleep

Answer 15

● Cognitive - Mental processing of information, thinking and understanding - Conceptualisation – clear mental pictures of the task - Demonstrations, videos, instructions are essential - Lots of errors and questions - Continuous, positive, extrinsic feedback from coach – try not to overload with info - Generally quite a short stage, rapid improvements ● Associative - Emphasis on practice - Can perform basic skill but still inconsistent - Errors become smaller and less frequent - Improvements occur with practice and the learner feels more confident - Feedback is still important - Can be a long stage, some may never progress to autonomous stage e. g. netball, practicing lob and bounce pass with a partner ● Autonomous - Can perform skill automatically, in full control of actions, consistency - Performed instinctively, can direct attention to other strategies and tactics - Feedback is mostly intrinsic – they can correct own mistakes - Improvements are more complex and take longer - Practice usually involves game situations, defensive pressure e. g. able to vary type of passes in netball game, can consider the position of the defence

Answer 16

Open – environment is unpredictable, frequently changing (weather, opposition, surface) e.g. tennis Closed – Occur in stable predictable conditions e.g. weight lifting Gross – Requires large muscle groups (legs, back, chest) e.g. running, netball Fine – Requires small or isolated muscle groups (wrist flexors, biceps) e.g. archery Discrete – has a clear beginning and end e.g. flip in gymnastics Serial – combine a number of smaller skills to perform a more complex one e.g. lay-up Continuous – specific movement repeated over and over e.g. running, swimming, cycling Self-paced – Timing and speed is determined by performer e.g. tennis serve, golf shot, pitching Externally-paced – Timing and speed determined by external factors e.g. surf, batting, dancing

Answer 17

- Needs to be practiced in game conditions - Based on external cues and preconceived game plan - Observation – coaching boards and demonstrations to outline planned strategies, observing other skilled players on the field

Answer 18

MASSED - Continuous practice sessions with short rest periods - Works best when athlete is motivated, fresh, only has minimal sessions a week - E.g. repetitive netball shots Distributed - Broken practice sessions with long intervals of rest or other activities - Works best - low motivation, difficult task, task causes fatigue or discomfort - E.g. a few netball shots amongst other drills Whole - When a skill is practiced in its entirety - E.g. practicing lay-up in full motion Part - Skill is broken into smaller components and practiced separately - Good for teaching new or very complex skills - E.g. break lay-up into dribbling, catching, stepping, shooting

Answer 19

- Information provided to learner about nature or result of their performance - Provides guidance, helps eradicate errors Internal (intrinsic) - received through proprioception, can feel how well they are performing, correct mistakes External (extrinsic) - from external source e.g. coach, videos, and judges scores, race results, applause Concurrent - received during performance of skill e.g. brain helps maintain balance during headstand - Coach yells at athlete to drive harder, to stick tight in defence Delayed - received after skill execution e.g. netball shot - ball misses or goes in goal - Coach tells them how to improve it next time Knowledge of results - information about outcome of movement - always from external source – seeing scoreboard, coach informing athlete of result - e.g. long jumper finding out distance, can make adjustments if result not favourable Knowledge of performance - information about pattern of movement during execution - feedback on the quality of skill, how well it was performed - can be from internal or external sources - e.g. ball toss during tennis serve, arm position during swimming stroke

Answer 20

Objective - Judgement of skill quality measured independently from the observer - Occurs when testers apply the same criteria and do not have to interpret information - E.g. measuring scale in high jump, distance in shot put, stopwatch in swimming Subjective - Judgement of performance quality based on feelings, impressions, opinions - Does not use a measurement system - generally less consistent and accurate - Can use checklists, rating systems and criteria to increase objectivity - E.g. coach analysing technique or tactical performance of athlete

Factors affecting performance Flashcards

(44 cards)