Chapter 12-16 Flashcards
Nutrition that improves performance
Before
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
Nutrition that improves performance
During
Sports drinks are formulated to rehydrate the body, replace electrolytes and refuel carbohydrates.
Nutrition that improves performance
After
High GI foods quickly replenish carb stores after an activity because they are rapidly digested and absorbed
Carb loading
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.
Carb loading in team sports
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.
Glycemic index
Ranks foods 0-100 according to how much the raise blood glucose levels over a two hour period compared to pure glucose.
High GI
70+ consumed after an event as a recovery strategy
Moderate GI
Foods, gels and drinks consumed during an event
Low GI
Below 50. Consumed before a comp because they release energy more slowly over a longer period
Hydration
- 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
Carb gels
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
Sports drinks
Constrain electrolytes that replaces lost electrolytes due to swearing. They contain water mixed with carbs and electrolytes.
Sports drinks vs water
Sports drinks are preferable to water during recovery because they speed up absorption and water retention in the body
Isotonic drinks
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
Hypertonic drinks
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
Hypotonic drinks
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.
Hypotonic drinks long duration event
Not suitable for long duration because there is not enough electrolytes and carbs
Caffeine
Enhances performance?
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
Caffeine side effects
Raising body temp, increased urine production, raised heart rate, anxiety, headaches and restlessness
Creatine enhances performance
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
Creatine side effects
Tendon injury, headaches, muscle cramps, weight gain and fluid retention
Protein enhances performance
Enhances performance because it develops and maintains skeletal muscle. It also promotes glycogen resynthesis
Protein side effects
Dehydration, and displacement of carbs and fats because protein leaves little room for other nutrients
Bicarbonate and citrate enhances performance
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.
Bicarbonate and citrate side effects
Side effects of bicarbonate loading is gastric upsets
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
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.
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
Physiological recovery strategies
Massage
Massage enhances performance because it: decreases muscle tension, increases blood flow, reduces DOMS and increases range of join movement
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
Physiological recovery strategies
Hyperbaric chambers- enhance performance
Enhances performance because it reduces swelling, prevents infection and increases speed of recovery and injury
Hydrotherapy
Contrast water therapy, cryotherapy, thermotherapy, pool and beach sessions
Physiological recovery strategies
Sleep, massage, compression garments, hyperbaric chambers and hypo therapy
Hydrotherapy process
Involves the use of water as part of the post event recovery process
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.
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
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
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
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
Psychological skills training (pst)
Motivational techniques list
Player motivation, goal setting and confidence building
Pst techniques
Motivational techniques, arousal, imagery, stimulation and mental rehearsal and concentration
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.
Pst motivational techniques
Player motivation
Extrinsic motivating factors
External factors such as money, prizes, awards etc
Pst motivational techniques
Player motivation
Intrinsic motivating factors
Internal factors such as enjoyment and being satisfied with performance
Pst motivational techniques
Player motivation
Positive motivation
Positive reinforcement and feedback that is encouraging
Pst motivational techniques
Player motivation
Negative motivation
When consequences are set for undesirable behaviour
Pst motivational techniques
Goal setting
Occurs when athletes set down clear targets, priorities and expectations.
Pst motivational techniques
Goal settings
Improves performance by
Improves performance by focusing on certain skills, encouraging perseverance and refining set plays
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
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%
Pst motivational techniques
Goal setting
Process goals
Actions that athletes must perform during a comp to reach peak performance.
Pst motivational techniques
Goal setting
SMARTER principle
Specific, measurable, accepted, realistic, time phased, exciting and recorded
Pst motivational techniques
Goal setting
Specific
Clear and specific goals. Eg. To shoot 1 goal per quarter
Pst motivational techniques
Goal setting
Measurable
Process should be evaluated against a standard of previous performance. Eg.
Pst motivational techniques
Goal setting
Accepted
Goals need to be accepted by everyone involved, such as coach, player, parents etc
Pst motivational techniques
Goal setting
Realistic
Should be achievable for their ability
Pst motivational techniques
Goal setting
Time phased
Should include specific dates and times
Pst motivational techniques
Goal setting
Exciting
Athletes need to be inspired and challenged.
Pst motivational techniques
Goal setting
Recorded
Goals should be written down in a training diary
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
Pst motivational techniques
What is arousal?
Arousal is the amount of readiness or activation a person experiences when faced with a task
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
Arousal U graph
Draw
Pst motivational techniques
Arousal
Arousal promotion techniques
Act energetically, positive talk and sounds, pre-comp workout
Pst motivational techniques
Arousal
Act energetically
When feeling tired, acting energetically can pump up an athlete. This increases arousal level
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.
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
Pst motivational techniques
Arousal
Arousal reduction techniques
Sleep, meditation and progressive muscle relaxation
Pst motivational techniques
Arousal
Sleep
Assists recovery and relaxation. This reduces excitement and assists body repair
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
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
Pst motivational techniques
Imagery, mental rehearsal and stimulation
Mental rehearsal imagery and visualisation is trying to imagine yourself performing skills before actually doing them
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
Pst motivational techniques
Imagery, mental rehearsal and stimulation
Imagery can be
Kinaesthetic, auditory and tactile
Pst motivational techniques
Imagery, mental rehearsal and stimulation
Kinaesthetic imagery
Kinaesthetic senses allow us to feel our body as it moves through different actions
Pst motivational techniques
Imagery, mental rehearsal and stimulation
Auditory imagery
Auditory senses are used to monitor the way your playing environment sounds.
Pst motivational techniques
Imagery, mental rehearsal and stimulation
Tactile imagery
Tactile senses allows you to take in how the equipment you are using feels
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.
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
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
Pst motivational techniques
Concentration
3 parts
Focusing on relevant environmental cues, maintaining attention focus over time and having awareness of the situation
Pst motivational techniques
Concentration
Focusing on relevant environmental cue
Also known as selective attention. This allows players to block out irrelevant distractions. Eg. Spectators
Pst motivational techniques
Concentration
Maintaining attention focus over time
Maintaining focus over a long period of time and not allowing concentration lapses to occur
Pst motivational techniques
Concentration
Having awareness of the situation
Being able to quickly evaluate the game situation, opponents and other environmental factors
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.
Pst motivational techniques
Improving Concentration
Stimulation training, over learning skills and having a routine
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.
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.
Performance enhancing practices
Legal performance enhancing practices
Carb loading, Creatine supplementation, fluid replacement, caffeine ingestion, protein supplementation.
Ergonic AIDS
Practices, substances or methods that improve performance
Stimulant
Benefits
Mask fatigue, increased alertness and improved anaerobic performance
Stimulants side effects
Anxiety, heart attack and stomach upsets
Stimulants sports
Athletics, swimming and cycling
Narcotic analgesics benefits
Masks pain, gives a sense of euphoria
Narcotic analgesics side effects
Respiratory failure, risk of injury
Narcotic analgesics sports
Used in any sports where injury is common
Anabolic steroids benefits
Increased muscle bulk, power and strength, increased speed of recovery
Anabolic steroids side effects
Depression, cancer, hypertension
Anabolic steroids sports
Weightlifting
Beta-blockers benefits
Calm and relax the athletes before comp
Beta-blockers side effects
Hypertension, hypoglycaemia and asthma
Beta blockers sports
Archery
Diuretics benefits
Mask the use of anabolic steroids, reduce weight quickly
Diuretics side effects
Dehydration, cramps and muscle strain
Diuretics sports
Boxing and weight lifting
Masking agents benefits
Promote excretion of urine and block excretion of anabolic parameters
Masking agents side effects
Dehydration, cramps and formation of kidney
Polypeptide hormones and analogues benefits
Enhance muscle and bone development, masks the use of anabolic steroids, feeling of euphoria
Polypeptide hormones and analogues side effects
Skin changes, diabetes, cancer and heart failure
Polypeptide hormones and analogues sports
Sports involving strength and power
Erythropoietin / hormone blood boosting benefits
Increased number of red blood cells, oxygen carrying capacity and VO2 Max
Erythropoietin / hormone blood boosting side effects
Blood clotting, stroke, hypertension and heart failure
Erythropoietin / hormone blood boosting sports
Endurance events
Blood doping/ red blood cell infusion benefits
Increased vo2 Max, decrease fatigue
Blood doping/ red blood cell infusion side effects
Blood clotting, stroke, hypertension and heart failure.
Blood doping/ red blood cell infusion sports
Your or road cycling, endurance events
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
Gene manipulation/ gene doping side effects
Severe immune system responses and death
Gene manipulation/ gene doping sports
No evidence of it being used in sports
High altitude training positives
Increased red blood cell volume, increased haemoglobin volume and concentration and increased capillarisation
High altitude training negatives
Increased blood viscosity, decreased lactic acid tolerance, reduced stroke volume and cardiac output and decreased vo2 Max
WADA
World anti doping agency
WADAS role
It’s role is to promote, coordinate and monitor the fight again doping in sport
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
ASADA
Australian sports anti doping authority
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 )
ASADAS responsibilities
To regulate the anti doping program within Australia
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
