Factors affecting performance Q, 16 & 18

Question 1

What are the general benefits of recovery strategies?

Answer 1

Improves technique, skill, performance, prevent onset of fatigue from accumulating

Question 2

list the recovery strategies

Answer 2

physiological, neural, tissue damage and psychological strategies

Question 3

What are Physiological strategies?

Answer 3

Allow the body to return to its pre-exercise state

Question 4

Example for physiological strategies:

Answer 4

active cool down

Question 5

What is active cool down? give ex

Answer 5

Light aerobic activity e.g jogging for 10-15 minutes

Question 6

What are the 2 advantages of jogging?
clue: lactic acid and recovery

Answer 6

Transports fluid away from the muscle and back into the heart and prevent DOMS by removing lactic acid build up and other waste products in the body

speed up recovery process to return the body to its original state and improve performance

Question 7

What do the neural strategies focus on?

Answer 7

Nervous system and relieving tension

Question 8

What is an example of neural strategies?

Answer 8

Hydrotherapy e.g contrast water immersion

Question 9

What is contrast water immersion and what does it do:

Answer 9

moving between warm and cold water to allow vasoconstriction and dialation water

stimulate muscles, reduce tension and minimise inflammation as blood vessels dialate to remove waste products away from blood and transport nutrients for recovery

Question 10

what do tissue damage strategies do? Clue: tissues and recovery

Answer 10

Restore damaged tissues and speed recovery after exercise

Question 11

What strategies can you implement for tissue damage?

Answer 11

Cryotherapy treatments e.g ice packs directly over injuries

Question 12

what does cryotherapy do

Answer 12

minimise inflammation by decreasing demand for oxygen my restricting blood flow by vasodialation —

removes waste products by reducing secondary damamge caused by inflammation and minimise pain

Question 13

What do psychological strategies do? clue: overcome anxiety

Answer 13

overcome anxiety and stress from events or competitions to improve wellbeing

Question 14

What is an example of psychological strategies and what does it do?

Answer 14

Relaxation techniques e.g meditation— directs stress away fromsport event and decrease heart and respiration rates

Question 15

Link psychological strategies back to question: Explain the benefits of specific recovery strategies used in sport to improve performance

clue: anxiety and mentality

Answer 15

reduce anxiety from their mental state and can maintain a positive mentality + improve performance

Question 16

What is anxiety and arousal

Answer 16

negative reaction to internal and external factors that disrupts individuals’ mentality

arousal is an athlete’s mental and physical readiness for a performance
- link to motivation and confidence

Question 17

what is concentration/attention

Answer 17

allowing athletes to complete the activity without losing focus on the given stimuli.

Question 18

what are mental rehearsal/ visualisation strategies

Answer 18

involves individuals’ ability to depict a mental image of the movement the athlete performs.

Question 19

what do relaxation techniques do
clue: arousal and anxiety

Answer 19

regulate arousal and anxiety to improve motivation.

Question 20

what is goal setting

Answer 20

measure progress upon one’s performance or behavioral aspects and develop a goal oriented mindset.

Question 21

How do you regulate over/under arousal through implementing conc skills

Answer 21

implementing concentration skills such as instructional self talk– “tuck in your knees” during or before a gymnastic performance allows athletes to attain optimum arousal for peak performance and create a more focused mindset.

Question 22

how would concentration skills affect an over aroused athlete
clue: influx of emotions and precision

Answer 22

an over aroused athlete would utilise concentration skills to
- regulate their influx of emotions by drawing attention to the foci
- enable high precision and technique execution during their sport.

Question 23

link concentration skills to anxiety and motivation

Answer 23

better manage anxiety as they sustain an instructional headspace and develop motivation

Question 24

give an example for mental rehearsal strategies and what does it do

Answer 24

visualisation– e.g a basketball player imagining the motions of a free throw

• reduce external pressures as athletes are able to consider the techniques required.

Question 25

link mental rehearsal strategies to anxiety and motivation

clue: familiarising, prevent over arousal to?

Answer 25

• minimise anxiety and improve confidence by familiarising themselves with the execution
• therefore prevent over arousal to heighten motivation and enhance performance

Question 26

what is an example of relxation techniques

Answer 26

centred breathing can be applied
- reducing stress and anxiety levels as it lengthens individuals’ breathing to reduce respiratory and heart rates.

Question 27

how does relaxation techniques link to arousal and anxiety
clue: mentality, anxiety, mental clarity

Answer 27

• sustains calmed mentality to prevent over and under arousal + enhance motivation
• minimise anxiety from pre and during performance
• improve mental clarity and concentration

Question 28

example of goal setting

Answer 28

long or short term goals e.g improve speed via increase leg power to achieve long term goal of reaching finals in 100 m sprint

Question 29

how does goal setting link to anxiety and motivation

clue: provide direction, creating standards

Answer 29

• create individual standards to work towards and keep motivation high
• provides direction and become confidence, decrease anxiety