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Physical Education > Chapter 12-16 > Flashcards

Chapter 12-16 Flashcards

1
Q

Nutrition that improves performance

Before

A

Meals before exercise should be an opportunity to top up carb and fluid levels. It is recommended to have a meal 3-4 hours before or a light snack 1-2 hours before. These foods should be low GI

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2
Q

Nutrition that improves performance

During

A

Sports drinks are formulated to rehydrate the body, replace electrolytes and refuel carbohydrates.

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3
Q

Nutrition that improves performance

After

A

High GI foods quickly replenish carb stores after an activity because they are rapidly digested and absorbed

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4
Q

Carb loading

A

A strategy involving changes to training and nutrition to maximise stores of muscle and liver glycogen prior to competition.
Works with tapering to save the carbs for comp. carb loading attempts to use carbs as the main fuel and delay the body’s reliance on fats.

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5
Q

Carb loading in team sports

A

Carb loading is not practical for team sports where a game is played every 3-4 days because the carbs aren’t getting a chance to be saved for an event, instead they are being used in training.

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6
Q

Glycemic index

A

Ranks foods 0-100 according to how much the raise blood glucose levels over a two hour period compared to pure glucose.

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7
Q

High GI

A

70+ consumed after an event as a recovery strategy

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8
Q

Moderate GI

A

Foods, gels and drinks consumed during an event

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9
Q

Low GI

A

Below 50. Consumed before a comp because they release energy more slowly over a longer period

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10
Q

Hydration

A
  • Important for transporting nutrients and waste products, temperature regulation and allowing chemical reactions to take place.
  • The body maintains its core temperature at 37 degrees by sweating. Sweating results in the loss of plasma fluids and electrolytes which could lead to dehydration
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11
Q

Carb gels

A

Carb gels are dehydrated sport drinks.
They are good to be a part of carbohydrate loading scheme and refuelling after an event.
They enhance performance because they usually contain 24-28 grams of carbs which refuels their carbs during performance

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12
Q

Sports drinks

A

Constrain electrolytes that replaces lost electrolytes due to swearing. They contain water mixed with carbs and electrolytes.

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13
Q

Sports drinks vs water

A

Sports drinks are preferable to water during recovery because they speed up absorption and water retention in the body

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14
Q

Isotonic drinks

A

Have the same osmolality as the body’s own fluids. Contains comparable amounts of carbs and electrolytes. Usually preferred by athletes for their balance of refuelling and rehydration

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15
Q

Hypertonic drinks

A

Are more concentrated so the have a higher osmolality than the body’s own fluids. They are absorbed slower then isotonic drinks. Relatively high in carbs, typically used after exercise to top up glycogen stores. If used during exercise they need to be used with isotonic drinks to replace fluids

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16
Q

Hypotonic drinks

A

Have a low osmolality, containing lower concentrations of carbs and electrolytes. The drink is more diluted and is absorbed faster then isotonic drinks. Replace fluids lost by sweating and are suitable for athletes who need fluids without added carbs and electrolytes.

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17
Q

Hypotonic drinks long duration event

A

Not suitable for long duration because there is not enough electrolytes and carbs

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18
Q

Caffeine

Enhances performance?

A

Enhances performance because it stimulates the central nervous system and is believed to have a glycogen sparing affect, enabling more fat to be used as a fuel and postponing muscular fatigue.. It also stimulates arousal and alertness, masking fatigue

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19
Q

Caffeine side effects

A

Raising body temp, increased urine production, raised heart rate, anxiety, headaches and restlessness

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20
Q

Creatine enhances performance

A

Enhances performance because it supplies higher concentrations of PC in the muscle. This decreases dependence on anaerobic glycolysis for resynthesis of ATP. Stimulates muscle growth

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21
Q

Creatine side effects

A

Tendon injury, headaches, muscle cramps, weight gain and fluid retention

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22
Q

Protein enhances performance

A

Enhances performance because it develops and maintains skeletal muscle. It also promotes glycogen resynthesis

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23
Q

Protein side effects

A

Dehydration, and displacement of carbs and fats because protein leaves little room for other nutrients

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24
Q

Bicarbonate and citrate enhances performance

A

Enhances performance because they can offset fatigue. Bicarbonate is the body’s most important extra cellular buffer, it’s ability to dispose excess hydrogen ions is better then citrate.

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25
Q

Bicarbonate and citrate side effects

A

Side effects of bicarbonate loading is gastric upsets

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26
Q

Recovery benefits

A

Recovery assists with repair of muscle fibres, rebuilding and strengthening, replenishing ATP and PC stores, breakdown of lactic acid and replenishing fuel stores and rehydration. Recovery allows the athlete to perform at the highest level possible, and reduces pain

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27
Q

Physiological recovery strategies

Sleep

A

Sleep is the best recovery strategy because the body can begin its repair adaptation process. The whole body gets a chance to resets physiologically and psychologically.

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28
Q

Physiological recovery strategies

Compression garments

A

Used as an effective post exercise recovery strategy.
They enhance performance because the help in increase blood flow which improves the delivery of oxygen and nutrients and remove waste products. They also reduce the severity of DOMS

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29
Q

Physiological recovery strategies

Massage

A

Massage enhances performance because it: decreases muscle tension, increases blood flow, reduces DOMS and increases range of join movement

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30
Q

Physiological recovery strategies

Hyperbaric chambers- what are they?

A

Have an increased internal pressure 2-3 times that at sea level , the chambers are then pressurised with pure oxygen. An increased oxygen intake is available to the tissues of the body to enhance recovery

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31
Q

Physiological recovery strategies

Hyperbaric chambers- enhance performance

A

Enhances performance because it reduces swelling, prevents infection and increases speed of recovery and injury

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32
Q

Hydrotherapy

A

Contrast water therapy, cryotherapy, thermotherapy, pool and beach sessions

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33
Q

Physiological recovery strategies

A

Sleep, massage, compression garments, hyperbaric chambers and hypo therapy

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34
Q

Hydrotherapy process

A

Involves the use of water as part of the post event recovery process

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35
Q

Physiological recovery strategies- hydrotherapy

Contrast water therapy

A

Alternating between hot and cold water cause vasodilation and vasoconstriction to occur, increasing blood flow to the limbs.
This leads to increased removal of waste products, increased supply of oxygen and nutrients, decreased swelling and increased circulation.

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36
Q

Physiological recovery strategies- hydrotherapy

Cryotherapy

A

Use of cold to cool the body (ice packs).

Cryotherapy will decrease acute inflammation from muscle damage, reduce the perception of pain and decrease blood flow

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37
Q

Physiological recovery strategies- hydrotherapy

Thermotherapy

A

Usually applied 72 hours after cryotherapy. Application of heat facilitates increase blood flow. Also can decrease muscle stiffness, increase joint range of motion and relaxes the body

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38
Q

Physiological recovery strategies- hydrotherapy

Pool or beach sessions

A

Causes an inward and upward displacement of body fluid towards the centre of the body resulting in a compression effect cause by hydrostatic pressure. The compressive effect assist recovery by reducing muscle oedema, increasing bloody flow and increasing buoyancy which enables greater relaxation

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39
Q

Psychological skills training (pst)

What is it??

A

Pst is a rehearsal or practice of a variety of psychological techniques. These skills need to be practiced during training, comp and recovery

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40
Q

Psychological skills training (pst)

Motivational techniques list

A

Player motivation, goal setting and confidence building

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41
Q

Pst techniques

A

Motivational techniques, arousal, imagery, stimulation and mental rehearsal and concentration

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42
Q

Pst motivational techniques

Player motivation

A

Children are normally motivated to participate in sports to have fun and improve skills. Adults may be motivated to stay fit, lose weight or because they get paid.

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43
Q

Pst motivational techniques
Player motivation
Extrinsic motivating factors

A

External factors such as money, prizes, awards etc

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44
Q

Pst motivational techniques
Player motivation
Intrinsic motivating factors

A

Internal factors such as enjoyment and being satisfied with performance

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45
Q

Pst motivational techniques
Player motivation
Positive motivation

A

Positive reinforcement and feedback that is encouraging

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46
Q

Pst motivational techniques
Player motivation
Negative motivation

A

When consequences are set for undesirable behaviour

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47
Q

Pst motivational techniques

Goal setting

A

Occurs when athletes set down clear targets, priorities and expectations.

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48
Q

Pst motivational techniques
Goal settings
Improves performance by

A

Improves performance by focusing on certain skills, encouraging perseverance and refining set plays

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49
Q

Pst motivational techniques
Goal setting
Outcome goals

A

Focuses on the end results but can be difficult to achieve because it’s not up to the athlete. Eg. Finishing top 5 in a marathon

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50
Q

Pst motivational techniques
Goal setting
Performance goals

A

Comparison of past and present performance, independent of other competitors. This builds confidence because the athlete has control over their behaviour. Eg. Improving first serve percentage from 40% to 50%

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51
Q

Pst motivational techniques
Goal setting
Process goals

A

Actions that athletes must perform during a comp to reach peak performance.

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52
Q

Pst motivational techniques
Goal setting
SMARTER principle

A

Specific, measurable, accepted, realistic, time phased, exciting and recorded

53
Q

Pst motivational techniques
Goal setting
Specific

A

Clear and specific goals. Eg. To shoot 1 goal per quarter

54
Q

Pst motivational techniques
Goal setting
Measurable

A

Process should be evaluated against a standard of previous performance. Eg.

55
Q

Pst motivational techniques
Goal setting
Accepted

A

Goals need to be accepted by everyone involved, such as coach, player, parents etc

56
Q

Pst motivational techniques
Goal setting
Realistic

A

Should be achievable for their ability

57
Q

Pst motivational techniques
Goal setting
Time phased

A

Should include specific dates and times

58
Q

Pst motivational techniques
Goal setting
Exciting

A

Athletes need to be inspired and challenged.

59
Q

Pst motivational techniques
Goal setting
Recorded

A

Goals should be written down in a training diary

60
Q

Pst motivational techniques

Confidence building

A

Confident people believe in the self. It’s important not to be too over or under confident. To improve confidence athletes should have a positive attitude and focus on perfecting new skills

61
Q

Pst motivational techniques

What is arousal?

A

Arousal is the amount of readiness or activation a person experiences when faced with a task

62
Q

Pst motivational techniques
Arousal
Optimal arousal

A

If arousal level is low performance is likely to be poor. Eg. Bored, tired.
Performance will also suffer if arousal level is too high. Eg. Overexcited.
An optimal level of arousal is needed for success

63
Q

Arousal U graph

A

Draw

64
Q

Pst motivational techniques
Arousal
Arousal promotion techniques

A

Act energetically, positive talk and sounds, pre-comp workout

65
Q

Pst motivational techniques
Arousal
Act energetically

A

When feeling tired, acting energetically can pump up an athlete. This increases arousal level

66
Q

Pst motivational techniques
Arousal
Positive talk and sounds

A

The use of emotive words to increase arousal. Also listening to upbeat music. This energises the individual.

67
Q

Pst motivational techniques
Arousal
Pre-comp workout

A

When a player goes onto the field pre game to warm up. This allows a player to become accustomed to the field

68
Q

Pst motivational techniques
Arousal
Arousal reduction techniques

A

Sleep, meditation and progressive muscle relaxation

69
Q

Pst motivational techniques
Arousal
Sleep

A

Assists recovery and relaxation. This reduces excitement and assists body repair

70
Q

Pst motivational techniques
Arousal
Meditation

A

Exercising an individual’s attention which rests the mind. This increases concentration and focus and eliminates random thoughts, helping to clear the mind

71
Q

Pst motivational techniques
Arousal
Progressive muscle relaxation

A

Involves progressive tensing and relaxing muscles from head to toe. This helps remove tension and brings athletes into the zone

72
Q

Pst motivational techniques

Imagery, mental rehearsal and stimulation

A

Mental rehearsal imagery and visualisation is trying to imagine yourself performing skills before actually doing them

73
Q

Pst motivational techniques
Imagery, mental rehearsal and stimulation
Imagery

A

A form of stimulation and is other sensory experiences but the experiences occur in the mind. It should involve as many senses as possible

74
Q

Pst motivational techniques
Imagery, mental rehearsal and stimulation
Imagery can be

A

Kinaesthetic, auditory and tactile

75
Q

Pst motivational techniques
Imagery, mental rehearsal and stimulation
Kinaesthetic imagery

A

Kinaesthetic senses allow us to feel our body as it moves through different actions

76
Q

Pst motivational techniques
Imagery, mental rehearsal and stimulation
Auditory imagery

A

Auditory senses are used to monitor the way your playing environment sounds.

77
Q

Pst motivational techniques
Imagery, mental rehearsal and stimulation
Tactile imagery

A

Tactile senses allows you to take in how the equipment you are using feels

78
Q

Pst motivational techniques
Imagery, mental rehearsal and stimulation
Mental rehearsal

A

Only works when an athlete is relaxed.
For this to be effective, you should try to create clear, lifelike images.
Recreate details as they would appear in performance.

79
Q

Pst motivational techniques
Imagery, mental rehearsal and stimulation
Mental rehearsal improves performance by

A

Improves performance by allowing potential problems to be identified, providing a mental template and enabling athletes to prepare for comp

80
Q

Pst motivational techniques
Imagery, mental rehearsal and stimulation
Stimulation

A

Aims to train the brain to cope with circumstances that will occur during a game or comp.
is carried out by making the training environment as similar as possible to the game

81
Q

Pst motivational techniques
Concentration
3 parts

A

Focusing on relevant environmental cues, maintaining attention focus over time and having awareness of the situation

82
Q

Pst motivational techniques
Concentration
Focusing on relevant environmental cue

A

Also known as selective attention. This allows players to block out irrelevant distractions. Eg. Spectators

83
Q

Pst motivational techniques
Concentration
Maintaining attention focus over time

A

Maintaining focus over a long period of time and not allowing concentration lapses to occur

84
Q

Pst motivational techniques
Concentration
Having awareness of the situation

A

Being able to quickly evaluate the game situation, opponents and other environmental factors

85
Q

Pst motivational techniques
Concentration
Choking

A

A situation where performance deteriorates because a heightened sense of pressure is placed on an upcoming event. And increased pressure often results in the focus of attention shifting to become internal.

86
Q

Pst motivational techniques

Improving Concentration

A

Stimulation training, over learning skills and having a routine

87
Q

Performance enhancing practices

Personal reasons

A

Ongoing dissatisfaction with their own performance and lack of progress, self pressure, doubt, lack of confidence, for relaxation, belief that it won’t have long term harm, being easily influenced by peers and for socialisation.

88
Q

Performance enhancing practices

Environmental reasons

A

Pressure from coach, media, and public to win, financial rewards, fame, national honour or pride and not enough recovery time.

89
Q

Performance enhancing practices

Legal performance enhancing practices

A

Carb loading, Creatine supplementation, fluid replacement, caffeine ingestion, protein supplementation.

90
Q

Ergonic AIDS

A

Practices, substances or methods that improve performance

91
Q

Stimulant

Benefits

A

Mask fatigue, increased alertness and improved anaerobic performance

92
Q

Stimulants side effects

A

Anxiety, heart attack and stomach upsets

93
Q

Stimulants sports

A

Athletics, swimming and cycling

94
Q

Narcotic analgesics benefits

A

Masks pain, gives a sense of euphoria

95
Q

Narcotic analgesics side effects

A

Respiratory failure, risk of injury

96
Q

Narcotic analgesics sports

A

Used in any sports where injury is common

97
Q

Anabolic steroids benefits

A

Increased muscle bulk, power and strength, increased speed of recovery

98
Q

Anabolic steroids side effects

A

Depression, cancer, hypertension

99
Q

Anabolic steroids sports

A

Weightlifting

100
Q

Beta-blockers benefits

A

Calm and relax the athletes before comp

101
Q

Beta-blockers side effects

A

Hypertension, hypoglycaemia and asthma

102
Q

Beta blockers sports

A

Archery

103
Q

Diuretics benefits

A

Mask the use of anabolic steroids, reduce weight quickly

104
Q

Diuretics side effects

A

Dehydration, cramps and muscle strain

105
Q

Diuretics sports

A

Boxing and weight lifting

106
Q

Masking agents benefits

A

Promote excretion of urine and block excretion of anabolic parameters

107
Q

Masking agents side effects

A

Dehydration, cramps and formation of kidney

108
Q

Polypeptide hormones and analogues benefits

A

Enhance muscle and bone development, masks the use of anabolic steroids, feeling of euphoria

109
Q

Polypeptide hormones and analogues side effects

A

Skin changes, diabetes, cancer and heart failure

110
Q

Polypeptide hormones and analogues sports

A

Sports involving strength and power

111
Q

Erythropoietin / hormone blood boosting benefits

A

Increased number of red blood cells, oxygen carrying capacity and VO2 Max

112
Q

Erythropoietin / hormone blood boosting side effects

A

Blood clotting, stroke, hypertension and heart failure

113
Q

Erythropoietin / hormone blood boosting sports

A

Endurance events

114
Q

Blood doping/ red blood cell infusion benefits

A

Increased vo2 Max, decrease fatigue

115
Q

Blood doping/ red blood cell infusion side effects

A

Blood clotting, stroke, hypertension and heart failure.

116
Q

Blood doping/ red blood cell infusion sports

A

Your or road cycling, endurance events

117
Q

Gene manipulation/ gene doping benefits

A

Has the potential to provide athletes with the greatest opportunities to improve performance, due to genetic manipulation, resulting in vast increases in psychological attributes and processes

118
Q

Gene manipulation/ gene doping side effects

A

Severe immune system responses and death

119
Q

Gene manipulation/ gene doping sports

A

No evidence of it being used in sports

120
Q

High altitude training positives

A

Increased red blood cell volume, increased haemoglobin volume and concentration and increased capillarisation

121
Q

High altitude training negatives

A

Increased blood viscosity, decreased lactic acid tolerance, reduced stroke volume and cardiac output and decreased vo2 Max

122
Q

WADA

A

World anti doping agency

123
Q

WADAS role

A

It’s role is to promote, coordinate and monitor the fight again doping in sport

124
Q

WADAS responsibility

A

Responsible for, code acceptance, implementation and compliance, cooperation with law enforcement, science and medicine, anti doping coordination, anti doping development, education and athlete outreach

125
Q

ASADA

A

Australian sports anti doping authority

126
Q

ASADAS roles

A

Roles are detection of doping, deterrence of doping (education athletes about the harm) and enforcement of doping control (managing cases where violation has occurred )

127
Q

ASADAS responsibilities

A

To regulate the anti doping program within Australia

128
Q

Rationale for the code

A

The rationale (health, safety, fairness, role modelling for children and maintenance of the spirit of the sport) for anti doping codes used by WADA AND ASADA

Physical Education (6 decks)

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