Chronic Adaptions of Training and Psychological Strategies Flashcards
1
Q
what is the purpose of training?
A
to make an athlete ‘fitter’
2
Q
what occurring as a result of training leads to improved fitness and performance?
A
chronic adaptions
3
Q
how does a training program cause the body to adapt?
A
puts physical stress on the body forcing it to adapt
4
Q
what are the two types of adaptions that can occur?
A
structural and functional
5
Q
what chronic adaption occurs at the lungs?
A
increased lung volume
6
Q
what does the adaption of increased lung volume also increase as a result?
A
diffusion, efficiency and oxygen consumption
7
Q
what is a chronic adaption that occurs at the heart?
A
increased heart size and volume
8
Q
what occurs as a result of the body adapting and the heart increasing in size and volume?
A
- lower resting heart rate
- higher stroke volume
9
Q
what chronic adaption occurs at the stomach?
A
decreased blood flow to other organs eg. digestive system
10
Q
what chronic changes increase at the muscle?
A
- capillarisation of slow twitch fibres
- a-VO2 DIFF
- muscular fuel stores and enzymes
11
Q
what occurs due to increased capillarisation of the slow twitch fibres at the muscle?
A
increased fibre size
12
Q
what chronic adaptions occur in the blood?
A
- increased blood volume
- decreased rate of lactate production
13
Q
what occurs as a result of increased blood volume?
A
increased plasma and haemoglobin
14
Q
what adaptions occur as a result of aerobic training?
A
- cardiovascular
- respiratory
- muscular
15
Q
what adaptions occur as a result of anaerobic training?
A
- cardiovascular
- muscular
16
Q
what adaptions occur as a result of resistance training?
A
muscular
17
Q
where can changes occur in the cardiovascular system as a result of aerobic training?
A
- heart
- blood vessels (veins, arteries, capillaries)
- blood
18
Q
what do all the changes to the cardiovascular system as a result of aerobic changes contribute to?
A
delivering more oxygen to the working muscles
19
Q
what adaptions occur at the heart as a result of aerobic training?
A
increased: -mass and size of left ventricle -stroke volume -cardiac output -efficiency of heart decreased: -HR during submax activities -resting HR
20
Q
what is the equation to determine cardiac output?
A
Q=SV x HR
21
Q
what is the name for a decreased resting heart rate?
A
bradycardia
22
Q
what adaptions occur at the blood vessels as a result of aerobic training?
A
increased:
- size of coronary arteries and capillaries
- no.of capillaries
- at rest and submax activity blood flow to working muscles decreases slightly
- during maximal and high intensity blood flow to the working muscles increases
23
Q
why does blood flow to the working muscles during rest and submax activity decrease slightly due to adaptions to the blood vessels?
A
due to increased ability to deliver, extract and use oxygen
24
Q
why does blood flow to the working muscles during maximal and high intensity activity increase due to adaptions to the blood vessels?
A
due to increases in cardiac output, redistribution of blood flow and increases in capillarisation at the muscles
25
what what muscle fibre is the size of coronary arteries and capillaries increase as a result of aerobic training?
slow twitch fibres
26
how does an increase in size of coronary arteries and capillaries result in as an adaption of aerobic training?
increases supply of oxygen and waste removal
27
what molecule extracts oxygen?
myoglobin
28
what molecule carries oxygen through the bloodstream?
haemoglobin
29
what adaptions occur in the blood as a result if aerobic training?
increases in:
- volume of plasma and red blood cells
- a-VO2 DIFF
- higher LIP
30
what does a higher volume of plasma due to aerobic training result in?
Increased plasma helps increase stroke volume and also removes heat more efficiently
31
what does a higher volume of red blood cells due to aerobic training result in?
increased red blood cells means there is more haemoglobin therefore more oxygen transported through blood to working muscles
32
what does a higher a-VO2 DIFF due to aerobic training result in?
increased oxygen extracted by the muscles
33
what are the structural respiratory adaptions due to aerobic training?
increased:
- lung volume
- diffusion
34
what does increased diffusion due to respiratory adaptions of aerobic training result in?
due to larger lung volume, more alveoli, capillary interfaces for diffusion to occur
35
what is the equation for VO2MAX?
VO2MAX= SV x HR x a-VO2 DIFF
36
what is the equation for ventilation?
Ve= TV x RR
37
what is respiratory rate?
number of breaths per min
38
what is heart rate?
number of heart beats per min
39
what is stroke volume?
the amount of blood pumped out of the left ventricle each beat
40
what is tidal volume?
the amount of air exhaled per breath
41
what are the functional respiratory adaptions due to aerobic training?
- ventilation decreases slightly at submax intensity
- TV increases
- ventilation at max intensities increases
- ventilation efficiency increases
- VO2MAX increases
42
why does ventilation increase during maximal intensity activity as a result of aerobic training?
due to increases in tidal volume and respiratory rate
43
why does ventilation efficiency increase as a result of aerobic training?
muscles responsible for breathing require less oxygen to work therefore they demand less energy leaving more to be delivered to the working muscles
44
what muscles are responsible for breathing?
diaphragm and intercostals
45
what is an increased VO2MAX the result of?
increased oxygen delivery and ability for the muscles to extract oxygen from the blood
46
where is ATP produced?
in the mitochondria
47
what main structure and functions does muscular adaptions impact as a result of aerobic training?
- muscular structure
- mitochondria
- myoglobin
- oxidation of fats/ glycogen
48
what muscular adaptions occur to the muscular structure as a result of aerobic training?
- increased aerobic capacity of slow twitch fibres
- fast twitch fibres take on characteristics of slow twitch fibres
- increased hypertrophy of slow twitch fibres due to increased capillary density
49
what muscular adaptions occur to the mitochondria as a result of aerobic training?
increases:
- size, number and surface area
- oxidative enzymes
50
what does and increase in oxidative enzymes at the mitochondria as a result of muscular adaptions due to aerobic training result in?
speeding up rate of ATP produced aerobically
51
what does an increase in myoglobin due to muscular adaptions from aerobic training result in?
increased myoglobin in slow twitch fibres. Extracting haemoglobin from the bloodstream therefore resulting in a higher a-VO2 DIFF
52
what does an increase in the oxidation of fats due to muscular adaptions from aerobic training result in?
increased ability to use free fatty acids as a fuel source. Beneficial to endurance athletes as it allows them to conserve glycogen stores (glycogen sparing)
53
what does an increase in the oxidation of glycogen due to muscular adaptions from aerobic training result in?
endurance training also enhances body's ability to breakdown glycogen at high or maximal intensities
54
what cardiovascular adaption occurs as a result of anaerobic training?
increased wall thickness of the left ventricle
55
what does an increased wall thickness of the left ventricle result in?
heart can eject more blood, more forcefully with each beat
56
is there an increase in left ventricle size with anaerobic training?
no
57
is there an increase in left ventricle size with aerobic training?
yes
58
is there an increase in stroke volume with anaerobic training?
no
59
what muscular adaption occurs as a result of anaerobic training?
increase in storage of fuels, enzyme activity and glycolytic capacity which occurs mainly in fast twitch fibres
60
which type of fibres does the adaptions of anaerobic training mainly occur in?
fast twitch fibres
61
what are the physiological effects of anaerobic training on fast twitch fibres?
increased:
- ATP and PC stores
- glycogen stores
- glycolytic enzymes
- ATPase
- tolerance to metabolic by products
62
what is the significance of increased ATP and PC stores in fast twitch fibres as a result of anaerobic training?
increased capacity of ATP-PC system
63
what is the significance of increased glycogen stores in fast twitch fibres as a result of anaerobic training?
increased utilisation of glycogen as a fuel sourc
64
what is the significance of increased glycolytic enzymes in fast twitch fibres as a result of anaerobic training?
increased rate of ATP released from glycogen
65
what is the significance of increased ATPase in fast twitch fibres as a result of anaerobic training?
increased breakdown and synthesis of ATP
66
what is the significance of increased tolerance to metabolic by products in fast twitch fibres as a result of anaerobic training?
increased ability to continue working at high intensities
67
what occurs to the muscle during hypertrophy?
they get bigger
68
what muscular adaption occurs as a result of resistance training?
results in neural (nervous system) adaptions within the muscle hypertrophy that will lead to increased strength
69
what are the physiological effects from neural adaptions as a result of resistance training?
increased:
- motor unit recruitment
- rate of motor unit activation
- recruitment of fast twitch fibres
- motor unit coordination
70
what does increased motor unit recruitment as a neural adaption due to resistance training result in?
increased force of contraction
71
what does increased rate of motor unit activation as a neural adaption due to resistance training result in?
increased rate of force development (speed of contraction)
72
what does increased recruitment of fast twitch fibres as a neural adaption due to resistance training result in?
- increased rate of force development
| - increased time for which max force can be maintained
73
what does increased motor unit coordination as a neural adaption due to resistance training result in?
- increased force
| - increased efficiency and effectiveness of force application
74
what increases as a result of hypertrophy due to resistance training?
increased:
- number and size of myofibrils
- contractile proteins- can contract with greater force
- size and strength of connective tissues
75
what are connective tissues?
tendons and ligaments
76
what are myofibrils?
part of muscle fibres that contains actin and myosin
77
do we grow muscle fibres?
no, they expand because we make more myofibrils.
78
what do larger muscle fibres also store more of?
ATP, PC and glycogen
79
does resting heart rate increase or decrease during submax activity as a result of aerobic training?
decrease
80
does stroke volume increase or decrease as a result of aerobic training?
increases
81
does the efficiency of the heart decrease or increase with aerobic training?
increases
82
does heart rate increase or decrease during sub max activity due to aerobic training?
decreases
83
does the volume of plasma and red blood cells increase or decrease in the blood with aerobic training?
increases
84
does lung volume increase as a respiratory adaption from aerobic training?
yes
85
does diffusion increase or decrease due to respiratory adaptions from aerobic training?
increases
86
does tidal volume increase or decrease due to respiratory adaptions from aerobic training?
increases
87
does ventilation efficiency increase or decrease due to respiratory adaptions from aerobic training?
increases
88
does maximal oxygen consumption increase or decrease due to respiratory adaptions from aerobic training?
increases
89
does the size of the left ventricle increase or decrease due to cardiovascular adaptions from aerobic training?
increases
90
does aerobic training result in respiratory adaptions?
yes
91
does anaerobic training result in respiratory adaptions?
no
92
does resistance training result in respiratory adaptions?
no
93
does aerobic training result in cardiovascular adaptions?
yes
94
does anaerobic training result in cardiovascular adaptions?
yes
95
does resistance training result in cardiovascular adaptions?
no
96
does aerobic training result in muscular adaptions?
yes
97
does anaerobic training result in muscular adaptions?
yes
98
does resistance training result in muscular adaptions?
yes
99
what is a chronic adaption?
a long term physiological change, in response to training loads, that allows the body to meet new demands
100
what psychological qualities are essential for successful performance?
- confidence
- concentration
- control
- commitment
101
what can psychological skills training (PST) be used for?
- build confidence
- enhance motivation
- manage stress and anxiety (maintain optimum arousal)
- use imagery and visualisation
- focus concentration and attention
102
what type of things motivate children to get involved in sports?
- fun
- improve skills
- belong to a group
- success
- recognition
- fitter
103
what type of things motivate adults to get involved in sports?
- paid
- health and fitness
- social
104
what must coaches be aware of in terms of psychological in order to get the most out of an athlete?
their players motivations
105
what are extrinsic motivating factors?
```
things such as:
-prize money
-certificates
-recognition
-being the best
usually out of their control
```
106
what are intrinsic motivating factors?
```
things such as:
-being satisfied with performance
-enjoying the comp
-reaching a goal
-personal best
usually come from within
```
107
should a coach mainly focus on extrinsic or intrinsic motivating factors?
intrinsic factors such as effort levels or personal achievements as this is within the athletes control
108
what is examples of positive reinforcements?
acknowledgement of good play, badges or lollies as a reward, positive feedback. Done after desirable behaviour
109
what are some examples of scheduling reinforcements successfully?
- during early stages should be positive and continuous
- provide specific feedback about result
- reward execution rather than just outcome
110
what is goal setting?
a technique used to enhance motivation. Athletes are more committed when they have a goal
111
how does goal setting improve performance?
- focuses attention on important elements of skills
- activating and organising effort
- encourages perservance
- refining movement and set plays
- promote development of new learning strategies
112
what goals should athletes mainly focus on?
performance goals as they have the greatest control over this
113
what are the types of sporting goals?
- outcome
- performance
- process
114
what is the focus of an outcome goal?
end results, times, finish place, ranking or medals
115
what is the focus of performance goal?
comparison of past to present, independent of others
116
what is the focus of a process goal?
actions (such as movement and strategy) that athletes perform during a comp to reach peak performance
117
what are the features of outcome goals?
can be difficult to achieve as they link to factors out of performers control, such as the performance of others
118
what are the features of performance goals?
used to lessen anxiety and increase self confidence because athlete has control over their behaviour and improvement
119
what are the features of process goals?
effective at improving performance because they positively influence other factors such as self-efficacy and confidence
120
what does SMARTER stand for as a guideline for goal setting?
- specific
- measurable
- accepted
- realistic
- time phased
- exciting
- recorded
121
what is the description of the guideline goal setting of it being specific?
goals need to be specific and as clear as possible
122
what is the description of the guideline goal setting of it being measurable?
progress should be evaluated against a standard of previous performance
123
what is the description of the guideline goal setting of it being accepted?
goals should be accepted by all parties involved
124
what is the description of the guideline goal setting of it being realistic?
goals should extend the athlete but be achievable within their abillity
125
what is the description of the guideline goal setting of it being time phased?
goals should include a specific date for competition
126
what is the description of the guideline goal setting of it being exciting?
athletes need to be inspired and challenged
127
what is the description of the guideline goal setting of it being recorded?
goals should be written
128
what can be used to improve confidence?
- think positive
- focus on next segment of play
- focus on their own performance
- ability to follow game plays or routines
129
what are characteristics that happens to thoughts when underconfident?
negative, defeat or failure and doubt
130
what are characteristics that happens to thoughts when in the optimum confidence zone?
positive thoughts of success
131
what are characteristics that happens to thoughts when overconfident?
excessively positive
132
what are characteristics that happens to feelings when underconfident?
tense, dread, fear or not wanting to take part
133
what are characteristics that happens to feelings when at optimal confidence zone?
excited, calm and prepared
134
what are characteristics that happens to feelings when overconfident?
calm
135
what are characteristics that happens to focus when underconfident?
on others, on less relevant factors such as referees or coach
136
what are characteristics that happens to focus when at optimal confidence zone?
on self/task
137
what are characteristics that happens to focus when overconfident?
lacking focus on tasks
138
what are characteristics that happens to behaviour when underconfident?
lack of effort, likely to give up, unwilling to take risks, blame others or conditions for outcomes
139
what are characteristics that happens to behaviour when at optimal confidence zone?
give max effort, willing to take chances, positive reaction to set backs, take responsibility for outcomes
140
what are characteristics that happens to behaviour when overconfident?
may lack max effort, appear arrogant, not push themselves, ignore advice from others
141
what are confidence level characteristics?
- thoughts
- feelings
- focus
- behaviour
142
what can increase as a result of a lack of sleep?
- stress hormones
- perceived exertion
- feelings of tiredness
- moodiness
143
what can decrease as a result of a lack of sleep?
- ability to metabolise glucose (less energy)
- aerobic endurance
- brain function and decision making
144
what is arousal?
refers to the readiness or activation a person experiences when faced with a task
145
what can happen due to high arousal levels?
- performance suffers
- tense
- movements become jerky
- coordination drops
- mistakes increase
146
what can happen due to low arousal levels?
- performance likely to be poor
- muscles feels heavy
- concentration drops
- enthusiasm drops
147
what are strategies of arousal reduction?
- Progressive muscle relaxation (PMR)
- meditation
- controlled breathing
148
what are strategies of arousal promotion?
- act energetically
- stress inoculation training
- elevated breathing
- positive self talk
- imagery
- pre comp warm up
149
what is the description of meditation as a strategy for arousal regulation?
individual focuses on one thing to reduce anxiety. may be external or internal focuses
150
what is the description of progressive muscle relaxation (PMR) as a strategy for arousal regulation?
individual identifies tension in a muscle group, so they can relax, contract and relax the muscle again
151
what is the description of controlled breathing as a strategy for arousal regulation?
breathing more deeply and slowly to decrease muscle tension
152
what is the description of biofeedback as a strategy for arousal regulation?
involves electronic equip to provide auditory or visual physiological variables eg. HR or muscle activity
153
what is the description of acting energetically as a strategy for arousal regulation?
rapid movement increases arousal levels
154
what is the description of stress inoculation training as a strategy for arousal regulation?
individual is exposed to varying levels of stress in order to train them to cope with increased arousal stimuli
155
what is the description of elevated breathing as a strategy for arousal regulation?
taking short breaths to stimulate greater awareness and increase the response of the CNS
156
what is the description of positive self talk as a strategy for arousal regulation?
using positive words increases energy and arousal levels
157
what is the description of imagery as a strategy for arousal regulation?
visualising successful sporting outcome
158
what is the description of pre comp warm up as a strategy for arousal regulation?
exercise/activity designed to increase adrenaline and arousal levels
159
how can mental imagery help performance?
can strengthen pathways to coordinate muscles
