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3/4 PE > Chronic Adaptions of Training and Psychological Strategies > Flashcards

Chronic Adaptions of Training and Psychological Strategies Flashcards

1
Q

what is the purpose of training?

A

to make an athlete ‘fitter’

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2
Q

what occurring as a result of training leads to improved fitness and performance?

A

chronic adaptions

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3
Q

how does a training program cause the body to adapt?

A

puts physical stress on the body forcing it to adapt

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4
Q

what are the two types of adaptions that can occur?

A

structural and functional

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5
Q

what chronic adaption occurs at the lungs?

A

increased lung volume

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6
Q

what does the adaption of increased lung volume also increase as a result?

A

diffusion, efficiency and oxygen consumption

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7
Q

what is a chronic adaption that occurs at the heart?

A

increased heart size and volume

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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

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9
Q

what chronic adaption occurs at the stomach?

A

decreased blood flow to other organs eg. digestive system

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10
Q

what chronic changes increase at the muscle?

A
  • capillarisation of slow twitch fibres
  • a-VO2 DIFF
  • muscular fuel stores and enzymes
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11
Q

what occurs due to increased capillarisation of the slow twitch fibres at the muscle?

A

increased fibre size

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12
Q

what chronic adaptions occur in the blood?

A
  • increased blood volume

- decreased rate of lactate production

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13
Q

what occurs as a result of increased blood volume?

A

increased plasma and haemoglobin

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14
Q

what adaptions occur as a result of aerobic training?

A
  • cardiovascular
  • respiratory
  • muscular
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15
Q

what adaptions occur as a result of anaerobic training?

A
  • cardiovascular

- muscular

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16
Q

what adaptions occur as a result of resistance training?

A

muscular

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17
Q

where can changes occur in the cardiovascular system as a result of aerobic training?

A
  • heart
  • blood vessels (veins, arteries, capillaries)
  • blood
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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

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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
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20
Q

what is the equation to determine cardiac output?

A

Q=SV x HR

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21
Q

what is the name for a decreased resting heart rate?

A

bradycardia

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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
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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

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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

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25
Q

what what muscle fibre is the size of coronary arteries and capillaries increase as a result of aerobic training?

A

slow twitch fibres

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26
Q

how does an increase in size of coronary arteries and capillaries result in as an adaption of aerobic training?

A

increases supply of oxygen and waste removal

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27
Q

what molecule extracts oxygen?

A

myoglobin

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28
Q

what molecule carries oxygen through the bloodstream?

A

haemoglobin

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29
Q

what adaptions occur in the blood as a result if aerobic training?

A

increases in:

  • volume of plasma and red blood cells
  • a-VO2 DIFF
  • higher LIP
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30
Q

what does a higher volume of plasma due to aerobic training result in?

A

Increased plasma helps increase stroke volume and also removes heat more efficiently

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31
Q

what does a higher volume of red blood cells due to aerobic training result in?

A

increased red blood cells means there is more haemoglobin therefore more oxygen transported through blood to working muscles

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32
Q

what does a higher a-VO2 DIFF due to aerobic training result in?

A

increased oxygen extracted by the muscles

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33
Q

what are the structural respiratory adaptions due to aerobic training?

A

increased:

  • lung volume
  • diffusion
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34
Q

what does increased diffusion due to respiratory adaptions of aerobic training result in?

A

due to larger lung volume, more alveoli, capillary interfaces for diffusion to occur

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35
Q

what is the equation for VO2MAX?

A

VO2MAX= SV x HR x a-VO2 DIFF

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36
Q

what is the equation for ventilation?

A

Ve= TV x RR

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37
Q

what is respiratory rate?

A

number of breaths per min

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38
Q

what is heart rate?

A

number of heart beats per min

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39
Q

what is stroke volume?

A

the amount of blood pumped out of the left ventricle each beat

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40
Q

what is tidal volume?

A

the amount of air exhaled per breath

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41
Q

what are the functional respiratory adaptions due to aerobic training?

A
  • ventilation decreases slightly at submax intensity
  • TV increases
  • ventilation at max intensities increases
  • ventilation efficiency increases
  • VO2MAX increases
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42
Q

why does ventilation increase during maximal intensity activity as a result of aerobic training?

A

due to increases in tidal volume and respiratory rate

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43
Q

why does ventilation efficiency increase as a result of aerobic training?

A

muscles responsible for breathing require less oxygen to work therefore they demand less energy leaving more to be delivered to the working muscles

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44
Q

what muscles are responsible for breathing?

A

diaphragm and intercostals

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45
Q

what is an increased VO2MAX the result of?

A

increased oxygen delivery and ability for the muscles to extract oxygen from the blood

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46
Q

where is ATP produced?

A

in the mitochondria

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47
Q

what main structure and functions does muscular adaptions impact as a result of aerobic training?

A
  • muscular structure
  • mitochondria
  • myoglobin
  • oxidation of fats/ glycogen
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48
Q

what muscular adaptions occur to the muscular structure as a result of aerobic training?

A
  • 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
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49
Q

what muscular adaptions occur to the mitochondria as a result of aerobic training?

A

increases:

  • size, number and surface area
  • oxidative enzymes
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50
Q

what does and increase in oxidative enzymes at the mitochondria as a result of muscular adaptions due to aerobic training result in?

A

speeding up rate of ATP produced aerobically

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51
Q

what does an increase in myoglobin due to muscular adaptions from aerobic training result in?

A

increased myoglobin in slow twitch fibres. Extracting haemoglobin from the bloodstream therefore resulting in a higher a-VO2 DIFF

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52
Q

what does an increase in the oxidation of fats due to muscular adaptions from aerobic training result in?

A

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)

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53
Q

what does an increase in the oxidation of glycogen due to muscular adaptions from aerobic training result in?

A

endurance training also enhances body’s ability to breakdown glycogen at high or maximal intensities

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54
Q

what cardiovascular adaption occurs as a result of anaerobic training?

A

increased wall thickness of the left ventricle

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55
Q

what does an increased wall thickness of the left ventricle result in?

A

heart can eject more blood, more forcefully with each beat

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56
Q

is there an increase in left ventricle size with anaerobic training?

A

no

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57
Q

is there an increase in left ventricle size with aerobic training?

A

yes

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58
Q

is there an increase in stroke volume with anaerobic training?

A

no

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59
Q

what muscular adaption occurs as a result of anaerobic training?

A

increase in storage of fuels, enzyme activity and glycolytic capacity which occurs mainly in fast twitch fibres

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60
Q

which type of fibres does the adaptions of anaerobic training mainly occur in?

A

fast twitch fibres

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61
Q

what are the physiological effects of anaerobic training on fast twitch fibres?

A

increased:

  • ATP and PC stores
  • glycogen stores
  • glycolytic enzymes
  • ATPase
  • tolerance to metabolic by products
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62
Q

what is the significance of increased ATP and PC stores in fast twitch fibres as a result of anaerobic training?

A

increased capacity of ATP-PC system

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63
Q

what is the significance of increased glycogen stores in fast twitch fibres as a result of anaerobic training?

A

increased utilisation of glycogen as a fuel sourc

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64
Q

what is the significance of increased glycolytic enzymes in fast twitch fibres as a result of anaerobic training?

A

increased rate of ATP released from glycogen

65
Q

what is the significance of increased ATPase in fast twitch fibres as a result of anaerobic training?

A

increased breakdown and synthesis of ATP

66
Q

what is the significance of increased tolerance to metabolic by products in fast twitch fibres as a result of anaerobic training?

A

increased ability to continue working at high intensities

67
Q

what occurs to the muscle during hypertrophy?

A

they get bigger

68
Q

what muscular adaption occurs as a result of resistance training?

A

results in neural (nervous system) adaptions within the muscle hypertrophy that will lead to increased strength

69
Q

what are the physiological effects from neural adaptions as a result of resistance training?

A

increased:

  • motor unit recruitment
  • rate of motor unit activation
  • recruitment of fast twitch fibres
  • motor unit coordination
70
Q

what does increased motor unit recruitment as a neural adaption due to resistance training result in?

A

increased force of contraction

71
Q

what does increased rate of motor unit activation as a neural adaption due to resistance training result in?

A

increased rate of force development (speed of contraction)

72
Q

what does increased recruitment of fast twitch fibres as a neural adaption due to resistance training result in?

A
  • increased rate of force development

- increased time for which max force can be maintained

73
Q

what does increased motor unit coordination as a neural adaption due to resistance training result in?

A
  • increased force

- increased efficiency and effectiveness of force application

74
Q

what increases as a result of hypertrophy due to resistance training?

A

increased:

  • number and size of myofibrils
  • contractile proteins- can contract with greater force
  • size and strength of connective tissues
75
Q

what are connective tissues?

A

tendons and ligaments

76
Q

what are myofibrils?

A

part of muscle fibres that contains actin and myosin

77
Q

do we grow muscle fibres?

A

no, they expand because we make more myofibrils.

78
Q

what do larger muscle fibres also store more of?

A

ATP, PC and glycogen

79
Q

does resting heart rate increase or decrease during submax activity as a result of aerobic training?

A

decrease

80
Q

does stroke volume increase or decrease as a result of aerobic training?

A

increases

81
Q

does the efficiency of the heart decrease or increase with aerobic training?

A

increases

82
Q

does heart rate increase or decrease during sub max activity due to aerobic training?

A

decreases

83
Q

does the volume of plasma and red blood cells increase or decrease in the blood with aerobic training?

A

increases

84
Q

does lung volume increase as a respiratory adaption from aerobic training?

A

yes

85
Q

does diffusion increase or decrease due to respiratory adaptions from aerobic training?

A

increases

86
Q

does tidal volume increase or decrease due to respiratory adaptions from aerobic training?

A

increases

87
Q

does ventilation efficiency increase or decrease due to respiratory adaptions from aerobic training?

A

increases

88
Q

does maximal oxygen consumption increase or decrease due to respiratory adaptions from aerobic training?

A

increases

89
Q

does the size of the left ventricle increase or decrease due to cardiovascular adaptions from aerobic training?

A

increases

90
Q

does aerobic training result in respiratory adaptions?

A

yes

91
Q

does anaerobic training result in respiratory adaptions?

A

no

92
Q

does resistance training result in respiratory adaptions?

A

no

93
Q

does aerobic training result in cardiovascular adaptions?

A

yes

94
Q

does anaerobic training result in cardiovascular adaptions?

A

yes

95
Q

does resistance training result in cardiovascular adaptions?

A

no

96
Q

does aerobic training result in muscular adaptions?

A

yes

97
Q

does anaerobic training result in muscular adaptions?

A

yes

98
Q

does resistance training result in muscular adaptions?

A

yes

99
Q

what is a chronic adaption?

A

a long term physiological change, in response to training loads, that allows the body to meet new demands

100
Q

what psychological qualities are essential for successful performance?

A
  • confidence
  • concentration
  • control
  • commitment
101
Q

what can psychological skills training (PST) be used for?

A
  • build confidence
  • enhance motivation
  • manage stress and anxiety (maintain optimum arousal)
  • use imagery and visualisation
  • focus concentration and attention
102
Q

what type of things motivate children to get involved in sports?

A
  • fun
  • improve skills
  • belong to a group
  • success
  • recognition
  • fitter
103
Q

what type of things motivate adults to get involved in sports?

A
  • paid
  • health and fitness
  • social
104
Q

what must coaches be aware of in terms of psychological in order to get the most out of an athlete?

A

their players motivations

105
Q

what are extrinsic motivating factors?

A 
things such as:
-prize money
-certificates
-recognition
-being the best
usually out of their control
106
Q

what are intrinsic motivating factors?

A 
things such as:
-being satisfied with performance
-enjoying the comp
-reaching a goal
-personal best
usually come from within
107
Q

should a coach mainly focus on extrinsic or intrinsic motivating factors?

A

intrinsic factors such as effort levels or personal achievements as this is within the athletes control

108
Q

what is examples of positive reinforcements?

A

acknowledgement of good play, badges or lollies as a reward, positive feedback. Done after desirable behaviour

109
Q

what are some examples of scheduling reinforcements successfully?

A
  • during early stages should be positive and continuous
  • provide specific feedback about result
  • reward execution rather than just outcome
110
Q

what is goal setting?

A

a technique used to enhance motivation. Athletes are more committed when they have a goal

111
Q

how does goal setting improve performance?

A
  • 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
Q

what goals should athletes mainly focus on?

A

performance goals as they have the greatest control over this

113
Q

what are the types of sporting goals?

A
  • outcome
  • performance
  • process
114
Q

what is the focus of an outcome goal?

A

end results, times, finish place, ranking or medals

115
Q

what is the focus of performance goal?

A

comparison of past to present, independent of others

116
Q

what is the focus of a process goal?

A

actions (such as movement and strategy) that athletes perform during a comp to reach peak performance

117
Q

what are the features of outcome goals?

A

can be difficult to achieve as they link to factors out of performers control, such as the performance of others

118
Q

what are the features of performance goals?

A

used to lessen anxiety and increase self confidence because athlete has control over their behaviour and improvement

119
Q

what are the features of process goals?

A

effective at improving performance because they positively influence other factors such as self-efficacy and confidence

120
Q

what does SMARTER stand for as a guideline for goal setting?

A
  • specific
  • measurable
  • accepted
  • realistic
  • time phased
  • exciting
  • recorded
121
Q

what is the description of the guideline goal setting of it being specific?

A

goals need to be specific and as clear as possible

122
Q

what is the description of the guideline goal setting of it being measurable?

A

progress should be evaluated against a standard of previous performance

123
Q

what is the description of the guideline goal setting of it being accepted?

A

goals should be accepted by all parties involved

124
Q

what is the description of the guideline goal setting of it being realistic?

A

goals should extend the athlete but be achievable within their abillity

125
Q

what is the description of the guideline goal setting of it being time phased?

A

goals should include a specific date for competition

126
Q

what is the description of the guideline goal setting of it being exciting?

A

athletes need to be inspired and challenged

127
Q

what is the description of the guideline goal setting of it being recorded?

A

goals should be written

128
Q

what can be used to improve confidence?

A
  • think positive
  • focus on next segment of play
  • focus on their own performance
  • ability to follow game plays or routines
129
Q

what are characteristics that happens to thoughts when underconfident?

A

negative, defeat or failure and doubt

130
Q

what are characteristics that happens to thoughts when in the optimum confidence zone?

A

positive thoughts of success

131
Q

what are characteristics that happens to thoughts when overconfident?

A

excessively positive

132
Q

what are characteristics that happens to feelings when underconfident?

A

tense, dread, fear or not wanting to take part

133
Q

what are characteristics that happens to feelings when at optimal confidence zone?

A

excited, calm and prepared

134
Q

what are characteristics that happens to feelings when overconfident?

A

calm

135
Q

what are characteristics that happens to focus when underconfident?

A

on others, on less relevant factors such as referees or coach

136
Q

what are characteristics that happens to focus when at optimal confidence zone?

A

on self/task

137
Q

what are characteristics that happens to focus when overconfident?

A

lacking focus on tasks

138
Q

what are characteristics that happens to behaviour when underconfident?

A

lack of effort, likely to give up, unwilling to take risks, blame others or conditions for outcomes

139
Q

what are characteristics that happens to behaviour when at optimal confidence zone?

A

give max effort, willing to take chances, positive reaction to set backs, take responsibility for outcomes

140
Q

what are characteristics that happens to behaviour when overconfident?

A

may lack max effort, appear arrogant, not push themselves, ignore advice from others

141
Q

what are confidence level characteristics?

A
  • thoughts
  • feelings
  • focus
  • behaviour
142
Q

what can increase as a result of a lack of sleep?

A
  • stress hormones
  • perceived exertion
  • feelings of tiredness
  • moodiness
143
Q

what can decrease as a result of a lack of sleep?

A
  • ability to metabolise glucose (less energy)
  • aerobic endurance
  • brain function and decision making
144
Q

what is arousal?

A

refers to the readiness or activation a person experiences when faced with a task

145
Q

what can happen due to high arousal levels?

A
  • performance suffers
  • tense
  • movements become jerky
  • coordination drops
  • mistakes increase
146
Q

what can happen due to low arousal levels?

A
  • performance likely to be poor
  • muscles feels heavy
  • concentration drops
  • enthusiasm drops
147
Q

what are strategies of arousal reduction?

A
  • Progressive muscle relaxation (PMR)
  • meditation
  • controlled breathing
148
Q

what are strategies of arousal promotion?

A
  • act energetically
  • stress inoculation training
  • elevated breathing
  • positive self talk
  • imagery
  • pre comp warm up
149
Q

what is the description of meditation as a strategy for arousal regulation?

A

individual focuses on one thing to reduce anxiety. may be external or internal focuses

150
Q

what is the description of progressive muscle relaxation (PMR) as a strategy for arousal regulation?

A

individual identifies tension in a muscle group, so they can relax, contract and relax the muscle again

151
Q

what is the description of controlled breathing as a strategy for arousal regulation?

A

breathing more deeply and slowly to decrease muscle tension

152
Q

what is the description of biofeedback as a strategy for arousal regulation?

A

involves electronic equip to provide auditory or visual physiological variables eg. HR or muscle activity

153
Q

what is the description of acting energetically as a strategy for arousal regulation?

A

rapid movement increases arousal levels

154
Q

what is the description of stress inoculation training as a strategy for arousal regulation?

A

individual is exposed to varying levels of stress in order to train them to cope with increased arousal stimuli

155
Q

what is the description of elevated breathing as a strategy for arousal regulation?

A

taking short breaths to stimulate greater awareness and increase the response of the CNS

156
Q

what is the description of positive self talk as a strategy for arousal regulation?

A

using positive words increases energy and arousal levels

157
Q

what is the description of imagery as a strategy for arousal regulation?

A

visualising successful sporting outcome

158
Q

what is the description of pre comp warm up as a strategy for arousal regulation?

A

exercise/activity designed to increase adrenaline and arousal levels

159
Q

how can mental imagery help performance?

A

can strengthen pathways to coordinate muscles

3/4 PE (7 decks)

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