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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
Bicarbonate and citrate side effects
Side effects of bicarbonate loading is gastric upsets
26
Recovery benefits
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
27
Physiological recovery strategies | Sleep
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.
28
Physiological recovery strategies | Compression garments
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
29
Physiological recovery strategies | Massage
Massage enhances performance because it: decreases muscle tension, increases blood flow, reduces DOMS and increases range of join movement
30
Physiological recovery strategies | Hyperbaric chambers- what are they?
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
31
Physiological recovery strategies | Hyperbaric chambers- enhance performance
Enhances performance because it reduces swelling, prevents infection and increases speed of recovery and injury
32
Hydrotherapy
Contrast water therapy, cryotherapy, thermotherapy, pool and beach sessions
33
Physiological recovery strategies
Sleep, massage, compression garments, hyperbaric chambers and hypo therapy
34
Hydrotherapy process
Involves the use of water as part of the post event recovery process
35
Physiological recovery strategies- hydrotherapy | Contrast water therapy
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.
36
Physiological recovery strategies- hydrotherapy | Cryotherapy
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
37
Physiological recovery strategies- hydrotherapy | Thermotherapy
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
38
Physiological recovery strategies- hydrotherapy | Pool or beach sessions
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
39
Psychological skills training (pst) | What is it??
Pst is a rehearsal or practice of a variety of psychological techniques. These skills need to be practiced during training, comp and recovery
40
Psychological skills training (pst) | Motivational techniques list
Player motivation, goal setting and confidence building
41
Pst techniques
Motivational techniques, arousal, imagery, stimulation and mental rehearsal and concentration
42
Pst motivational techniques | Player motivation
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.
43
Pst motivational techniques Player motivation Extrinsic motivating factors
External factors such as money, prizes, awards etc
44
Pst motivational techniques Player motivation Intrinsic motivating factors
Internal factors such as enjoyment and being satisfied with performance
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Pst motivational techniques Player motivation Positive motivation
Positive reinforcement and feedback that is encouraging
46
Pst motivational techniques Player motivation Negative motivation
When consequences are set for undesirable behaviour
47
Pst motivational techniques | Goal setting
Occurs when athletes set down clear targets, priorities and expectations.
48
Pst motivational techniques Goal settings Improves performance by
Improves performance by focusing on certain skills, encouraging perseverance and refining set plays
49
Pst motivational techniques Goal setting Outcome goals
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
50
Pst motivational techniques Goal setting Performance goals
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%
51
Pst motivational techniques Goal setting Process goals
Actions that athletes must perform during a comp to reach peak performance.
52
Pst motivational techniques Goal setting SMARTER principle
Specific, measurable, accepted, realistic, time phased, exciting and recorded
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Pst motivational techniques Goal setting Specific
Clear and specific goals. Eg. To shoot 1 goal per quarter
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Pst motivational techniques Goal setting Measurable
Process should be evaluated against a standard of previous performance. Eg.
55
Pst motivational techniques Goal setting Accepted
Goals need to be accepted by everyone involved, such as coach, player, parents etc
56
Pst motivational techniques Goal setting Realistic
Should be achievable for their ability
57
Pst motivational techniques Goal setting Time phased
Should include specific dates and times
58
Pst motivational techniques Goal setting Exciting
Athletes need to be inspired and challenged.
59
Pst motivational techniques Goal setting Recorded
Goals should be written down in a training diary
60
Pst motivational techniques | Confidence building
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
Pst motivational techniques | What is arousal?
Arousal is the amount of readiness or activation a person experiences when faced with a task
62
Pst motivational techniques Arousal Optimal arousal
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
Arousal U graph
Draw
64
Pst motivational techniques Arousal Arousal promotion techniques
Act energetically, positive talk and sounds, pre-comp workout
65
Pst motivational techniques Arousal Act energetically
When feeling tired, acting energetically can pump up an athlete. This increases arousal level
66
Pst motivational techniques Arousal Positive talk and sounds
The use of emotive words to increase arousal. Also listening to upbeat music. This energises the individual.
67
Pst motivational techniques Arousal Pre-comp workout
When a player goes onto the field pre game to warm up. This allows a player to become accustomed to the field
68
Pst motivational techniques Arousal Arousal reduction techniques
Sleep, meditation and progressive muscle relaxation
69
Pst motivational techniques Arousal Sleep
Assists recovery and relaxation. This reduces excitement and assists body repair
70
Pst motivational techniques Arousal Meditation
Exercising an individual's attention which rests the mind. This increases concentration and focus and eliminates random thoughts, helping to clear the mind
71
Pst motivational techniques Arousal Progressive muscle relaxation
Involves progressive tensing and relaxing muscles from head to toe. This helps remove tension and brings athletes into the zone
72
Pst motivational techniques | Imagery, mental rehearsal and stimulation
Mental rehearsal imagery and visualisation is trying to imagine yourself performing skills before actually doing them
73
Pst motivational techniques Imagery, mental rehearsal and stimulation Imagery
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
Pst motivational techniques Imagery, mental rehearsal and stimulation Imagery can be
Kinaesthetic, auditory and tactile
75
Pst motivational techniques Imagery, mental rehearsal and stimulation Kinaesthetic imagery
Kinaesthetic senses allow us to feel our body as it moves through different actions
76
Pst motivational techniques Imagery, mental rehearsal and stimulation Auditory imagery
Auditory senses are used to monitor the way your playing environment sounds.
77
Pst motivational techniques Imagery, mental rehearsal and stimulation Tactile imagery
Tactile senses allows you to take in how the equipment you are using feels
78
Pst motivational techniques Imagery, mental rehearsal and stimulation Mental rehearsal
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
Pst motivational techniques Imagery, mental rehearsal and stimulation Mental rehearsal improves performance by
Improves performance by allowing potential problems to be identified, providing a mental template and enabling athletes to prepare for comp
80
Pst motivational techniques Imagery, mental rehearsal and stimulation Stimulation
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
Pst motivational techniques Concentration 3 parts
Focusing on relevant environmental cues, maintaining attention focus over time and having awareness of the situation
82
Pst motivational techniques Concentration Focusing on relevant environmental cue
Also known as selective attention. This allows players to block out irrelevant distractions. Eg. Spectators
83
Pst motivational techniques Concentration Maintaining attention focus over time
Maintaining focus over a long period of time and not allowing concentration lapses to occur
84
Pst motivational techniques Concentration Having awareness of the situation
Being able to quickly evaluate the game situation, opponents and other environmental factors
85
Pst motivational techniques Concentration Choking
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
Pst motivational techniques | Improving Concentration
Stimulation training, over learning skills and having a routine
87
Performance enhancing practices | Personal reasons
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
Performance enhancing practices | Environmental reasons
Pressure from coach, media, and public to win, financial rewards, fame, national honour or pride and not enough recovery time.
89
Performance enhancing practices | Legal performance enhancing practices
Carb loading, Creatine supplementation, fluid replacement, caffeine ingestion, protein supplementation.
90
Ergonic AIDS
Practices, substances or methods that improve performance
91
Stimulant | Benefits
Mask fatigue, increased alertness and improved anaerobic performance
92
Stimulants side effects
Anxiety, heart attack and stomach upsets
93
Stimulants sports
Athletics, swimming and cycling
94
Narcotic analgesics benefits
Masks pain, gives a sense of euphoria
95
Narcotic analgesics side effects
Respiratory failure, risk of injury
96
Narcotic analgesics sports
Used in any sports where injury is common
97
Anabolic steroids benefits
Increased muscle bulk, power and strength, increased speed of recovery
98
Anabolic steroids side effects
Depression, cancer, hypertension
99
Anabolic steroids sports
Weightlifting
100
Beta-blockers benefits
Calm and relax the athletes before comp
101
Beta-blockers side effects
Hypertension, hypoglycaemia and asthma
102
Beta blockers sports
Archery
103
Diuretics benefits
Mask the use of anabolic steroids, reduce weight quickly
104
Diuretics side effects
Dehydration, cramps and muscle strain
105
Diuretics sports
Boxing and weight lifting
106
Masking agents benefits
Promote excretion of urine and block excretion of anabolic parameters
107
Masking agents side effects
Dehydration, cramps and formation of kidney
108
Polypeptide hormones and analogues benefits
Enhance muscle and bone development, masks the use of anabolic steroids, feeling of euphoria
109
Polypeptide hormones and analogues side effects
Skin changes, diabetes, cancer and heart failure
110
Polypeptide hormones and analogues sports
Sports involving strength and power
111
Erythropoietin / hormone blood boosting benefits
Increased number of red blood cells, oxygen carrying capacity and VO2 Max
112
Erythropoietin / hormone blood boosting side effects
Blood clotting, stroke, hypertension and heart failure
113
Erythropoietin / hormone blood boosting sports
Endurance events
114
Blood doping/ red blood cell infusion benefits
Increased vo2 Max, decrease fatigue
115
Blood doping/ red blood cell infusion side effects
Blood clotting, stroke, hypertension and heart failure.
116
Blood doping/ red blood cell infusion sports
Your or road cycling, endurance events
117
Gene manipulation/ gene doping benefits
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
Gene manipulation/ gene doping side effects
Severe immune system responses and death
119
Gene manipulation/ gene doping sports
No evidence of it being used in sports
120
High altitude training positives
Increased red blood cell volume, increased haemoglobin volume and concentration and increased capillarisation
121
High altitude training negatives
Increased blood viscosity, decreased lactic acid tolerance, reduced stroke volume and cardiac output and decreased vo2 Max
122
WADA
World anti doping agency
123
WADAS role
It's role is to promote, coordinate and monitor the fight again doping in sport
124
WADAS responsibility
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
ASADA
Australian sports anti doping authority
126
ASADAS roles
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
ASADAS responsibilities
To regulate the anti doping program within Australia
128
Rationale for the code
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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