Chapter 13 - Performance enhancement and recovery strategies: psychological, nutritional and hydration

Question 1

Balanced diet

Answer 1

Is appropriate balance of nutrients needed to supply the body with energy for physical activity and to aid in recovery after exercise

Question 2

Carbohydrate

Answer 2

Main function: fuel source for high intensity
Intake: 7 to 10 grams of carbs per kg of body mass
Gi:
- High 70+ results in rapid and high increase in BGL
- Low <55 results in more gradual and less rapid raise in BGL

Question 3

Preparation

Answer 3

Pre exercise: Meals provide op for longer duration events to increase their fuel stores
During: Consumed regularly -> effective way to enhance endurance and performance, high Gi – burn quickly
Post: Meals consists of high Gi carbs to promote muscle glycogen resynthesis

Question 4

Protein

Answer 4

Main function: Help grow and repair muscles in the body
Intake:
- 1-2 grams of protein per kg of your body mass
- 30 mins post training window, immediately following exercise to optimise recovery (body is able to absorb and use)
- After to repair muscle and growth

Question 5

Carbohydrates and protein

Answer 5

• Stimulate a greater release of insulin which helps recovery, protein synthesis is helped
• Uptake of both nutrients - both absorbed better - faster/optimal recovery
• 1:4 grams ratio of protein to carbohydrates

Question 6

Hydration functions

Answer 6

• Transports energy, waste, hormones, and antibodies
• Dilute waste products
• Lubricate surface and membranes
• Help regulate body temperature

Question 7

How much hydration do you need?

Answer 7

• Bottle 500ml-1L - during
• 1.2-1.5L - post

Question 8

High, medium, low

Answer 8

• Isotonic - middle 6-8% carbs, generate, Powerade, better taste
• Hypotonic - low <6%, replace fluids and electrolytes lost from sweating, water
• Hypertonic - large >8%, help meet energy requirements, harder to absorb, hydrolyte, specialised individual to the athlete

Question 9

Psychological strategies

Answer 9

• Sleep
• Confidence
• Motivation

Question 10

Sleep

Answer 10

Role in tissue growth and repair, immune function, allowing brain to rest and recharge

Question 11

Confidence

Answer 11

Is a belief an athlete has about their ability to execute a specific task or goal successfully
- Choking

Question 12

Motivation

Answer 12

Intrinsic - comes from within the person, they enjoy it, are satisfied by it, done for themselves
External - external focus, prices, want to be famous, parents/coaches want you to do it

Question 13

Arousal

Answer 13

• Performance anxiety and arousal levels are two emotional control factors that can impact performance
• Event + response = outcome
  Optimal arousal theory - each athlete will perform their best if their level of arousal falls within their optimal functioning zone

Question 14

When we’re over aroused
- Things to do to decrease arousal

Answer 14

• Meditate
• Slow breathing

Question 15

When we’re under aroused
- When we need a pump up

Answer 15

• Blast loud music
• Positive self take
• Elevate breathing
• Acting energetic ‘fake it till you make it’

Question 16

Mental imagery

Answer 16

Mental practice - used for a specific movement skill
Mental rehearsal - used for a complete athletic performance (imagining the course and how to get through it)
Mental review - used to recount a past performance

Question 17

Concertation

Answer 17

Is the ability to ignore things that will limit our performance
Strategies:
- Centred or controlled breathing
- Mental imagery and rehearsal (visualisation)
- Positive self-talk and cue words
- Utilising a clear pre-performance routine