Synoptic II revision Flashcards
What is altitude training?
- 30+ days, 2000m+ above sea level (lower pO2)
- Acclimatisation, primary training, recovery
How does altitude training improve the Aerobic System?
- Increased capillarisation
- Increased O² myoglobin
- More haemoglobin
What is High Intensity Interval Training (HIIT) ?
- 6-8 cycles of anaerobic exercise followed by aerobic rest
What are the advantages of HIIT?
- Maintains motivation
- Works multiple systems
What are Plyometrics? (3 stages)
- Jumping, hopping or bounding
- Eccentric = muscle lengthens
- Amortisation = short period where EpE is stored
- Concentric = EpE used to increase force of contraction
What is Speed Agility Quickness training?
- Using the neuromuscular system to improve directional movements
- Coached, progressive drills
What is Indirect Calorimetry?
- Measures O² consumption: CO² production (RER) at rest using headgear
- Gas volumes reveal if fats are being used or not
What is Lactate Sampling?
- Measures level of lactate via venous extraction
- Used to calculate OBLA and compare it to VO² max
- Can be used to detect training zones
What is the VO² Max test?
- Uses direct gas analysis while increasing intensity of a treadmill until exhaustion
- measured in ml/kg/min
- The volume of oxygen expired into the mask is compared to the volume of oxygen in the atmosphere
What is the Respiratory Exchange Ratio?
- Oxygen consumed: CO² produced
- Used to show what energy source is used
- 0.7 = fats
- close to 1 = carbohydrates
- less than 1 = more CO² produced than O² consumed
What is Drive Theory?
- As arousal increases, so does performance
- Due to Dominant response
What is Inverted U theory?
- Optimum levels of arousal are moderate
- Varies based on type of skill, personality, skill level
What is Catastrophe Theory?
- Same as inverted U but with an extreme decline
- Can be reversed using stress management techniques and having enough time to recover
What is Personality?
- Unique psychological makeup
What are the three personality theories?
- Trait: Innate + consistent
- Social Learning: observe + imitate
- Interactionist: - Lewin: B = f(P×E)
- Hollander ○
What is anxiety?
- Feelings of worry and concern
What are the 4 types of Anxiety?
- Competitive State
- Competitive Trait
- Somatic
- Cognitive
What are the 3 measures of anxiety?
- Questionnaires (CSAI2)
- Observations
- Physiological measures
What are the Cognitive Stress management techniques?
- Thought stopping
- Positive self talk
- Visualisation/Imagery
- Mental rehearsal
- Attentional Control + Cue utilisation
What are the 4 attentional styles?
- Broad (2+ Cues)
- Narrow (1-2 Cues)
- Internal (withing performer)
- External (environment)
What are the 3 Somatic stress management techniques?
- Biofeedback (HR monitor)
- Centering
- Progressive muscular relaxation
What is an attitude?
- A set of beliefs, feelings and values towards an attitude object
What are the 4 ways an attitude can be formed?
- Familiarity
- Social learning theory
- Conditioning
- Past experiences
What is the Triadic Model of attitude?
- Cognitive (thoughts)
- Affective (feelings)
- Behavioural (actions)
