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Factors improving performance Flashcards

(64 cards)

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1
Q

Types of training

A

Flexibility, aerobic, strength

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2
Q

What is aerobic training

A

increase of the ability of the body to deliver and use oxygen

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3
Q

What is continuous training

A

Is no less then 20min, at or close to anaerobic threshold, effort without rest, used by endurance athletes, 70% MHR

examples. = cycling, swimming, running

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4
Q

Energy systems

A

ATP/PC
Lactic acid
Aerobic

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5
Q

ATP\PC source of fuel

A

Creatine phosphate

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6
Q

Efficiency of ATP/PC production

A

The supply of ATP is very limited if the demand is high as a result of sustained, maximal or near maximal work. This system is for short explosive movements

E.g. Weightlifting

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7
Q

ATP/PC cause of fatigue

A

CP supplies are exhausted after 10-25 seconds

Cause of fatigue is maximal or near maximal effort, the inability to resynthesize

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8
Q

ATPC/PC rate of recovery

A

Recovers quickly from exercise
Within 2min, most ATP and CP supplies have been fully restored
CP replenishment occurs within 30sec of rest recovery

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9
Q

Lactic acid system

A

Following 10-12 secs maximal exercise, CP supplies are exhausted

The body needs to find new fuel and does this by using immediate sugar supplies circulating the blood
(Blood sugar)

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10
Q

Lactic acid source of fuel

A

Carbs - exist in the form of glucose in the blood

Carbs can be found in the form of glycogen

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11
Q

Lactic acid - efficiency of ATP production

A

Provides ATP quickly

Requires large quantities of glucose

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12
Q

Duration of lactic system

A

Maximal effort caused fatigue I’m 30secs

An effort of 70-80% will not cause exhaustion for 3-4 min and much longer for moderate intensity

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13
Q

Lactic acid cause of fatigue

A

When acid levels build up in the muscle cells

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14
Q

Lactic acid system rate of recovery

A

In the liver lactic acid is reconverted to glycogen and can once again be used as a source of fuel, this process can take up to 30min to an hour

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15
Q

Aerobic system

A

Physical activity lasting more then a few minutes requires the presence of oxygen to ensure the continuation of muscular contraction.

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16
Q

Aerobic system source of fuel

A

The aerobic system can use carbs, glucose, fat and protein

When carbs and glucose become exhausted the body turns to its fat supplies

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17
Q

Physiological adaptations

A 
Running = resting heart rate
Swiftly = stroke vol & cardiac output
Only = oxygen uptake & lung capacity 
Hurts = haemoglobin levels 
My = muscle hypertrophy
Feet = effect on fast\slow twitch muscle fibres
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18
Q

Aerobic system cause of fatigue

A

The transfer from glycogen to fat supplies is referred to as “hitting the wall”

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19
Q

Aerobic rate of recovery

A

This system recovers quickly, it takes hours for the glycogen stores to become exhausted

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20
Q

Aerobic system by-products of energy production

A

Oxygen is required to burn the fuels in the body (carbs & fat)

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21
Q

Aerobic system - duration

A

350g of glycogen is sufficient for 12hrs rest or 1hr of hard work

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22
Q

Types of flexibility training

A

Static
Ballistic
Pnf
Dynamic

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23
Q

Types of strength training

A

Resistance
Elastic
Hydraulic

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24
Q

Principles of training

A 
Viagra - variety 
Was - warm up/cool down 
The - training thresholds 
Real - reversibility 
Penis - progressive overload 
Saver - specificity
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25
Resting heart rate
The number of heart beats per minute while the body is at rest
26
Stroke volume
The amount of blood ejected by the left ventricle of the heart during a contraction. It's is measured in mL/beat
27
Cardiac output
The amount of blood (in litres) pumped by the heart per minute
28
Oxygen uptake
The ability of the working muscles to use the oxygen being delivered
29
Lung capacity
The amount of air the lungs can hold. Measured in ml. It remains the same
30
Haemoglobin
The substance in the blood that binds with oxygen to transport it around the body
31
Muscle hypertrophy
Is a term that refers to muscle growth together with an increase in the size of muscle cells
32
Fast twitch muscle (white)
These cells are better for generating short bursts of of strength or speed. They fatigue quickly
33
Slow twitch muscles (red)
Slow twitch fibres contract slowly and release energy gradually required by the body during sustained activity such as jogging, cycling and endurance swimming
34
Motivation
Internal state that activates, directs and sustains behaviour towards achieving set goals
35
Positive motivation
Positive motivation relies on continual self-reinforcement by others such as a coach, family, friends, spectators and media
36
Negative motivation
May be effective for some, usually people get more results from positive motivation Example - punishing participant for failure
37
Intrinsic motivation
Come from within the individual Examples= meaning, love, curiosity, belonging, learning, mastery
38
Extrinsic motivation
Forms of motivation comes from sources outside a person such as a coach or parents, often associated with material reinforcement Examples = money, competition, points, fear of punishment, badges, rewards
39
Anxiety
A pysicalogical process characterised by fear or apprehension in anticipation of confronting a situation perceived to be potentially threatening
40
State anxiety
Refers the emotional response of the athlete to a particular situation. This response may be fear, worry, tension and nervousness
41
Trait anxiety
Is the athletes general predisposition to perceive a situation as threatening or non-threatening This is a personality trait
42
Sources of stress
Stress is the non specific response that the body makes to demands placed upon it
43
Stress depends on:
``` Past experience Routines Support Expectations Pressure ```
44
Stressors include:
Personal pressure, competition pressure, social pressure, physical pressure
45
Personal pressure
Expectations of yourself
46
Competition pressure
The pressure to impress or win
47
Social pressure
Expectations of others
48
Physical pressure
Expectations of your physical ability
49
Techniques to cope with stress are:
Practicing relaxation techniques Developing concentration skills Developing confidence Planning strategies to cope with the situation
50
Optimum arousal
The emotional, mental or physiological activation required producing a response in performance
51
Optimum arousal levels vary because of factors such as ..
``` Expectations Expectations by others Experience Financial pressures The level of competition The degree of difficulty ```
52
Psychological strategies to enhance motivation and anxiety
Concentration Mental rehearsal/ visualisation Relaxation techniques Goal setting
53
Concentration
Sports psychologists generally agree that the key to success among elite sportspeople is concentration is required, or the ability to focus on the task at hand
54
Mental rehearsal/ visualisation
Sometimes referred to as mental imagery, before performance, clearly visualising the game situation in the mind
55
Relaxation techniques
Over arousal will tarnish best efforts, relaxation techniques may assist the athlete in control of arousal
56
Goal setting
The urge to fulfill goals, provides athletes with reason to preservere with training over extended periods Short term goals Long term goals Behavioural goals Performance goals
57
Nutritional considerations
Pre performance including carb loading During performance Post performance
58
Supplementation
Vitamin/minerals Protein Caffeine Creatine products
59
Recovery strategies
Physiological strategies e.g cool down/hydration Neural strategies e.g massage Tissue damage strategies e.g cyrotherapy Psychological strategies e.g relaxation
60
Stages of acquisition (skill)
Cognitive Associative Automous
61
Cognitive planning
The early identification and understanding of the skill to be learned
62
Associative planning
Focuses on the idea of practice with the learner, leaning how to do it
63
Automous planning
It is characterised by consistent achievement of desired results
64
Characteristics of a Learner
C.H.A.P.P. ``` Confidence Hereditary Ability Past experience Personality ```

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