CORE 2 Flashcards
Energy Systems
Alactacid system ATP-PC
Lactic acid system
Aerobic system
Types of training and training methods
Aerobic - continuous, fartlek, aerobic interval and circuit
Anaerobic - anaerobic interval
Flexibility - static, dynamic, PNF and ballistic
Strength - free/fixed weight, elastic and hydraulic
Principles of training
Progressive overload
Specificity
Reversibility
Variety
Training thresholds
Warm-up and cool down
Physiological adaptions in response to training
(HOMERS)
Haemoglobin level
Oxygen uptake and lung capacity
Muscle hypertrophy
Effect on fast / slow-twitch muscle fibres
Resting heart rate
Stroke volume and cardiac output
Types of motivation
Positive
Negative
Intrinsic
Extrinsic
Anxiety and arousal
(TOS)
Trait and state anxiety
Sources of stress
Optimum arousal
Psychological strategies to enhance motivation and manage anxiety
Concentration / attention skills (focusing)
Mental rehearsal / visualisation / imagery
Relaxation techniques
Goal setting (SMARTER)
Nutritional considerations
Pre-performance - carb loading
During performance
Post-performance
Supplementation
Vitamins / minerals
Protein
Caffeine
Creatine
Recovery strategies
Physiological strategiesc - cool down,
Neural strategies, eg hydrotherapy - massage
Tissue damage strategies - cryotherapy
Psychological strategies - relaxation.
Stages of skill acquisition
Cognitive
Associative
Autonomous
Characteristics of a learner
Personality
Heredity
Confidence
Prior experience
Ability
The learning environment
Nature of the skill (open, closed, gross, fine, discrete, serial, continuous, self-paced, externally paced)
The performance elements (decision making, strategic and tactical development)
Practice method (massed, distributed, whole, part)
Feedback (internal, external, concurrent, delayed, knowledge of results, knowledge of performance)
Assessment of skill and performance
Characteristics of skilled performers (kinaesthetic sense, anticipation, consistency, technique)
Objective and subjective performance measures
Validity and reliability of tests
Personal versus prescribed judging criteria
