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PE 12 > LAST SAC > Flashcards

LAST SAC Flashcards

(102 cards)

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1
Q

chronic adaptations to training are the…

A

physiological changes that occur in response to the increased demands placed on the body through training

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2
Q

purpose of a training program

A

to make athletes fitter so they can improve their performance
this is achieved by bringing about chronic adaptations (physiological changes) overtime

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3
Q

Adaptations for aerobic training

A

cardiovascular
respiratory
muscular

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4
Q

Adaptations for anaerobic training

A

cardiovascular

muscular

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5
Q

Adaptations for resistance training

A

muscular

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6
Q

aerobic cardiovascular overview

A

changes to the heart, blood vessels (arteries, veins & capillaries) and the blood.

increase oxygen delivery to the working muscles

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7
Q

aerobic cardiovascular- heart

A

Increase in mass and size of left ventricle (structural)
Increased stroke volume (SV)aa
Increased cardiac output at max (Q = SV x HR)
Reduced resting HR (Bradycardia)
Reduced HR during sub maximal activities
Increased efficiency of the heart

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8
Q

aerobic cardiovascular- blood vessels

A

structural
increase size of coronary arteries and capillaries that supply the heart
Increased number of capillaries that supply the muscles (more prominent at slow twitch fibres).
Increase supply of O2 and removal of waste

slight decrease in blood flow to working muscles (Rest and submax)due to increased ability to deliver, extract and use O2

increase in blood flow to working muscles (maximal and high intensity) due to increased cardiac output, redistribution of blood flow and increases in capillarisation at the muscles

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9
Q

aerobic cardiovascular- blood structural

A 
Increase in plasma 
Increase in red blood cells
Increase in haemoglobin
increase in good fats/ HDL's/ good cholesterol
increase in av02 diff
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10
Q

aerobic respiratory structural adaptations

A

increase in lung volume

Increase in diffusion – due to larger lung volume, more alveoli capillary surface area for diffusion to occur

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11
Q

aerobic respiratory functional adaptations

A

decrease in ventilation at rest and submax as oxygen requirement is lower
increase in Tidal Volume (sub max and max)
decrease in RR- don’t need to breath as much (sub max and max)
increase in Ventilation at maximal intensities – due to increases in tidal volume (TV) and respiratory rate (RR)
increase in Ventilatory efficiency
increase vo2 max

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12
Q

aerobic muscular structure

A 
Increased aerobic capacity of slow twitch fibres
Fast twitch fibres take on slow twitch characteristics to a degree
Increased hypertrophy (size) of slow twitch fibres
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13
Q

aerobic muscular mitochondria

A

Increase in size, number and surface area of mitochondria
Increase in oxidative enzymes.

thus increased aerobic respiration

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14
Q

aerobic muscular myoglobin

A

Increased myoglobin content in slow twitch fibres.

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15
Q

aerobic muscular oxidation of fats

A

Increased ability to use free fatty acids (fats) as a fuel source at rest/ submax

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16
Q

aerobic muscular Oxidation of glycogen

A

break down glycogen at high or maximal intensities.

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17
Q

anaerobic training cardiovascular

A

structural
The thickness of the left ventricle wall increases as a result of anaerobic training.
functional
This means the heart may eject blood more forcefully each beat, but there is no real increase in size of the left ventricle. So no increase in SV with anaerobic training

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18
Q

anaerobic training muscular

A

increases in the storage of fuels, enzyme activity and glycolytic capacity.

short/medium interval training, plyometrics and also fartlek training

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19
Q

resistance training muscular

A

neural (nervous system) adaptations and changes within the muscle hypertrophy (the muscle getting bigger in size) that both lead to increases in strength.

increases in strength within the first few weeks, initially this increase happens without the muscle increasing in size (hypertrophy). This is due to the neural adaptations that occur

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20
Q

neurological adaptations

A

increase motor unit recruitment
increase rate of motor unit activation
increase recruitment of fast twitch fibres
increase motor unit coordination

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21
Q

increase motor unit recruitment significance

A

increase force of contraction

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22
Q

increase rate of motor unit activation

A

increase rate of force development (speed of contraction)

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23
Q

increase recruitment of fast twitch fibres

A

increase rate of force development

increase time for which maximum force can be maintained

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24
Q

increase motor unit coordination

A

increase force

increase efficiency and effectiveness of force application

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25
hypertrophy as a result of resistance training structural
Increased number and size of the myofibrils Increased contractile proteins Increased size and strength of connective tissue Larger muscle fibres can also store more ATP, PC and glycogen
26
factors that contribute to developing and maintaining muscle mass
neural factors nutritional factors (particularly protein/amino acids) hormonal factors (eg testosterone, growth hormone and insulin) physical activity (tension overload in the muscle) genetic factors environmental factors
27
does gender effect chronic adaptations
no
28
what are structural changes?
physical makeup
29
what are functional changes?
how it operates
30
why does stroke volume increase
increased left ventricle size decrease in arterial stiffness because the heart contracts easier (more flexy) increase filling of the left ventricle during diastole (relax phase of the heart beat)
31
diastole
relax phase of the heart beat
32
systole
when the heart contracts to pump blood out
33
overview ultimately changes in max for aerobic
HR=no change SV=increase to a point (limited by left ventricle size) cardiac output= increase
34
overview ultimately changes in sub max for aerobic
HR=decrease SV=increase cardiac output= no change
35
overview ultimately changes in rest for aerobic
HR=decrease SV= increase cardiac output= no change
36
how does aerobic training effect cholesterol
decreases LDL's (bad cholesterol) | increases HDL's (good cholesterol) which helps to prevent the arteries narrowing
37
aerobic cardiovascular - blood structural adaptations
increase blood plasma increase red blood cells increase haemoglbin increase in good fats/HDL's /good cholesterol
38
HDL
good cholesterol | remove plaque from walls of blood vessels making it easier to pump blood
39
LDL
``` bad cholesterol block arteries (plaque) ```
40
aerobic cardiovascular - blood functional adaptations
increased blood volume, makes blood less thick, easier to transport helps with oxygen delivery decrease in LDL's /badf ats/bad cholesterol (reduces plaque build up) decrease blood pressure decreased systolic pressure (contract) when at rest or at sub max as their is less plaque build up on walls of the trained athletes blood vessels
41
hypertrophy
increase in the size of the heart itself
42
anaerobic training muscular structural
increased energy and enzymes increased ATP PC and glycogen stores increased glycolytic enzymes (breakdown of glycogen-producing energy at a higher rate increased ATPase-how fast we can breakdown and resynthesise ATP
43
anaerobic training muscular functional
increased rate of anaerobic ATP energy (CP and glycogen) increased turnover of cycle of ATP resynthesis increased lactate tolerance
44
hypertrophy as a result of resistance training functional
increased force of contraction increased speed of contraction improved structure and function of tendons and ligaments
45
concentration
the ability to maintain focus
46
confidence
belief in ones abilities
47
control
the ability to maintain emotional control regardless of distraction
48
commitment
the ability to continue working to agreed goals
49
what are the four major mental qualities
concentration confidence control commitment
50
what is sports psychology
scientific study of peoples behaviour while participating in sport and physical activities and the application of related knowledge
51
types of sports psychologists
social psychological psychophysiological cognitive behavioural
52
pst
psychological skills training
53
pst can be used to
``` help build confidence enhance motivation manage stress and anxiety use imagery and visualisation focus concentration and attention ```
54
what does pst often involve
``` goal setting arousal mental rehearsal confidence building concentration ```
55
phases of pst programs
education phase acquisition phase practise phase
56
education phase
``` short phase (1-2 hours) assessment allows individual to understand the benefits and importance of developing psychological skills ```
57
acquisition phase
involves more sessions focuses on teaching the athlete how to do it (psychological skills are to be learnt) individualised
58
practise phase
athletes incorporate it into their training automatic, overlearning replicate real game scenarios self guided
59
psychological strategies to enhance performance
use mental rehearsal before competition competition plans-coping strategies practise routines-challenging circumstances/distractions concentration- block out neg thoughts practise- under diff levels of arousal/anxiety levs self confidence- specific plans
60
motivation
extent and direction of the level of effort an athlete puts in -its the reason for peoples actions and desires
61
intrinsic factors of motivation examples
``` being satisfied with ones performance or simply enjoying the competition fun and enjoyment wanting to be successful wanting to be fit having will to improve enjoying social setting ```
62
extrinsic factors of motivation examples
``` prize money certificates chocolate progress charts, trophies gain recognition meet national or coaching expectations ```
63
intrinsic factors of motivation
from within an individual
64
extrinsic factors of motivation
come from an external source
65
motivated performers tend to
1. attend practise/ training sesh 2. encourage team mates 3. regularly meet expected targets 4. outwardly show motivated behaviour 4. perform at their best without needing rewards
66
positive reinforcement
``` individual displays desired behaviour required for cognitive learners or younger kids positive striving for a PB eg jelly beans, "well done" ```
67
negative reinforcement
imposed after an undesirable behaviour better for associative and autonomous learners eg suspension, punishment (10 pushups), red cards
68
tips for scheduling reinforcements effectively
- provide frequent, continuous, positive and immediate reinforcement (early stages) and in later stages, less frequent, intermittent is more desirable - rewards - specific feedback - verbal and non verbal feedback - motivational feedback to inspire
69
goal setting
example of a motivational technique athletes determine their clear targets, priorities and expectations to work towards more committed when having a goal
70
how does goal setting increase performance
focusing athletes on important elements activating and organising the athlete encouraging perseverance refining movements and set plays
71
types of goals
outcome goals performance goals process goals
72
outcome goals
focuses on end results big picture, least control rankings, medals, positions
73
performance goals
comparing past and present performance with no regard to opponents eg beating PB or efficiency of tennis serve
74
process goals
physical movement or game strategy to execute, the actions an athlete must perform to attain peak performance have most control eg setplay in bball, shot 20 goals a day
75
SMARTER
``` specific measurable Accepted realistic time phased exciting recorded ```
76
smarter- specific
goals need to be specific and as clear as possible to focus attention eg to use a kick serve effectively
77
smarter- measureable
progress should be evaluated against a standard of previous performance eg to land on the serve within the service court on 7 out of 10 attempts during training (twice a week). make 20 serves per side each training session
78
smarter- accepted
goals should be accepted by all parties involved in preparing the athlete (coach, fam etc) eg "OK, were all agreed"
79
smarter- realistic
goals should extend the athlete but be achievable within their ability eg 70% success rate is realistic for this player
80
smarter- time phased
goals should include a specific date for completion | eg 19 march
81
smarter- exciting
the athlete needs to be challenged and inspired | eg set up a mini tournament with your friends
82
smarter- recorded
goals should be written down | eg recorded in training diary
83
self confidence
an individuals belief in their ability to be successful in executing the task or goal successfully
84
under confident characteristics
negative thoughts, doubt focus on opponent and less relevant cues lack of effort, giving up, not willing to take risks
85
optimum confidence characteristics
positive thoughts, calm focus on task and self willing to take risks positive reaction to setbacks
86
over confident characteristics
overly positive, expect to win lack of focus on task, and maximal effort appear arrogant, ignore others advice don't push themselves
87
how to improve confidence
- act and think positively - positive self talk, cue words - positive mental imagery, picture success - focus on next segment of play or on self and small milestones - have good training, body conditioning, skills, tactics (physical training)
88
sleep debt
cumulative effect of not getting enough sleep
89
sleep debt is associated with...
in cortisol (stress hormone) in perceive exertion (think its harder than it is) in irritability dec motivation and concentration dec aerobic endurance reduced brain function and ability to make decisions dec ability to metabolise glucose (essential for energy production)
90
to maximise chances of quality sleep...
comfortable bed, well ventilated avoiding screen time avoiding stimulants avoid large meals
91
sport competition anxiety test
measures an athletes tendency to experience anxiety during competition measure of competitive trait anxiety
92
three parts to concentration
1. focusing on relevant environmental cues 2. maintaining attention focus over time 3. having awareness of the situation
93
choking
increased pressure causing athletes focus of attention shifting to become internal and narrow impaired timing fatigue
94
what does increased plasma do
Increased plasma helps increase SV and also helps remove heat more efficiently
95
what does increased RBC do
Increase in volume of red blood cells means there is more haemoglobin which is the oxygen carrying component of red blood cells. Therefore more red blood cells = more haemoglobin = more oxygen can be transported through the bloodstream
96
aerobic cardiovascular blood functional
increased blood volume makes blood less thick, easier to transport helps with oxygen delivery decrease in LDL's (reduces plaque build up) decrease blood pressure more red blood cells = more haemoglobin = more oxygen can be transported through the bloodstream Aerobic training leads to a higher LIP. This is because there is more oxygen present and they use fats more efficiently
97
muscles required for breathing
diaphragm and intercostals
98
oxidative enzymes
Oxidative enzymes speed up the rate of ATP produced aerobically (which is occurring in the mitochondria).
99
myglobin
Myoglobin extracts the oxygen from the haemoglobin in the bloodstream and delivers it to the mitochondria. More myoglobin means the muscle can extract more oxygen from the bloodstream, which leads to higher a-vO2 differences
100
why is increase use of fats beneficial for endurance athletes
Increase use of fats at submaximal intensities is beneficial to endurance athletes as it allows them to conserve glycogen stores (glycogen sparing).
101
myofibrils
(parts of the muscle fibres that contains actin and myosin)
102
muscles dont grow ...
Important to note that we do not ‘grow’ more muscle fibres. The muscle fibres expand because we make more myofibrils that are within each individual muscle fibre.

PE 12 (10 decks)

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