CORE 2. Flashcards
1
Q
Energy systems: ATP/PC: Source of fuel
A
Creatine phosphate
2
Q
Energy systems: ATP/PC: Efficiency of ATP production
A
Very quick production but for a limited time
3
Q
Energy systems: ATP/PC: Duration that the system can operate
A
0-10 seconds of high intensity activity, 90%+MHR
4
Q
Energy systems: ATP/PC: Cause of fatigue
A
Limited stores of ATP and PC. Depletion of creatine phosphate
5
Q
Energy systems: ATP/PC: By-products
A
heat
6
Q
Energy systems: ATP/PC: rate of recovery
A
50% recovered in 30 seconds fully recovered in approx 2 minutes
7
Q
Energy systems: ATP/PC: Process of recovery
A
Activity intensity decreases or ceases. Increased breathing rate as PC is replenished in the presence of oxygen
8
Q
Energy systems: ATP/PC: Sporting examples
A
100m sprint, shot put,
9
Q
is ATP/PC aerobic or anaerobic?
A
anaerobic
10
Q
other name of ATP/PC system
A
alactacid
11
Q
Energy systems: LACTIC ACID: Source of fuel
A
Carbohydrate stored in the muscle and liver as glycogen and glucose in the blood
12
Q
Energy systems: LACTIC ACID: Efficiency of ATP production
A
Quick ATP production but fatigues drastically as lactic acid levels increase
13
Q
Energy systems: LACTIC ACID: Duration that the system can operate
A
10 seconds to 2/3 minutes of relatively high intensity activity, 85%+ MHR
14
Q
Energy systems: LACTIC ACID: Cause of fatigue
A
The cause of fatigue in the lactic acid system is the build-up of pyruvic acid in the muscle which is caused by production of lactate exceeding dispersal, this results in an increase in the Hydrogen ion in the muscle which causes fatigue
15
Q
Energy systems: LACTIC ACID: By-products
A
Lactate/ lactic acid (Hydrogen ion)
16
Q
Energy systems: LACTIC ACID: rate of recovery
A
30 minutes to two hours, will depend on level of lactate that has built up
17
Q
Energy systems: LACTIC ACID:Process of recovery
A
Activity intensity decreases or ceases. Increased breathing rate as lactic acid is broken down in the presence of oxygen
18
Q
Energy systems: LACTIC ACID: Sporting examples
A
200m sprint, 400m sprint
19
Q
Energy systems: Another name for lactic acid system
A
Anaerobic glycolysis
20
Q
Energy systems: is lactic acid system aerobic or anaerobic?
A
anaerobic
21
Q
Energy systems: AEROBIC: Source of fuel
A
Carbohydrates stored in muscles and liver as glycogen, fats and occasionally protein
22
Q
Energy systems: AEROBIC: Efficiency of ATP production
A
Slower ATP production but an endless supply, depending on intensity of exercise
23
Q
Energy systems: AEROBIC: Duration that the system can operate
A
Endless supply at low to moderate levels of intensity, 60-85%MHR
24
Q
Energy systems: AEROBIC: Cause of fatigue
A
Depletion of glycogen levels and fat stores, reliance on fat as a fuel
25
Energy systems: AEROBIC: By-products
Water and carbon dioxide
26
Energy systems: AEROBIC: rate of recovery
Up to 48 hours depending on level of depletion
27
Energy systems: AEROBIC: Process of recovery
Replenishment of glycogen stores through appropriate dietary intake
28
Energy systems: AEROBIC: Sporting examples
Marathon running, triathlon
29
c/f continuous training
When an athlete does the same activity at the same intensity for a prolonged period of time. (minimum 20 minutes).
30
what does continuous training focus on?
general conditioning
31
advantages of continuous training
- Consistency
- Improved cardiovascular endurance
- Easy to manipulate FITT principle
- Time effective and convenient
- Cheap - doesn’t require a lot of equipment
32
disadvantages of continuous training
- Repetitive and boring
- Overuse injuries
- Not sport specific
33
list the types of aerobic training
continuous
fartlek
interval
circuit
34
c/f fartlek training
When an athlete does the same activity for a certain period of time at different intensities.
35
sports suitable for continuous training
running, cycling, swimming
36
sports suitable for fartlek training
netball
afl
rugby
37
advantages of fartlek training
- Mirrors game setting sport specific
| - More variety
38
disadvantages of fartlek
- Overuse injuries
| - Hard to monitor (ratio of high-low intensity
39
c/f interval training
when you swap between periods of exercise and periods of rest.
40
what ratio is used in interval training?
work:rest 3:1
41
sports suitable for interval training
E.G. ALTERNATING PARTNER SETS AT GYM, TENNIS (RESTS BETWEEN GAMES), SOCCER (DEFENSIVE PLAYERS), RUGBY UNION (SCRUMS, RUCKS, LINEOUTS)
42
advantages of aerobic interval training
- Mirrors intensity of a game sport specific
- Wider application to sports
- Easy to monitor and apply FITT principle
43
disadvantages of interval training
repetitive and boring
44
c/f circuit training
Athletes do a range of different activities that are set up in a circuit.
45
sports that use circuit training
cross fit
swimming
rugby league
netball
46
advantages of circuit training
full body workout
| variation
47
disadvantages of circuit training
must be planned and organised
requires equipment
can be dangerous - requires knowledge
48
is anaerobic training shorter or longer than aerobic?
shorter - uses anaerobic systems
49
c/f anaerobic training
Maximum intensity (85-100%), short periods of time and short rest. usually 3:1 ratio and <2mins
50
what is the most effective way to develop anaerobic system?
anaerobic interval training
51
what is anaerobic interval training designed to do?
overload the anaerobic energy system - improve ATP/PC stores and lactic acid tolerance
52
sports that use anaerobic training
HITT
53
what are the two systems the anaerobic interval training can choose to target?
ATP/PC
| Lactic Acid
54
E.G. Anaerobic interval training: target system ATP/PC
10x30m sprint wtih 30sec recovery
- improves power and speed
beneficial for rugby soccer and netball
55
E.G. Anaerobic interval training: target system lactic acid
- 8x1min runs with 3min recovery
- Improves muscle tolerance to lactic acid
- Beneficial for AFL, rugby, soccer
56
why is flexibility training important?
- Prevention of injury and increased range of motion in the joints
- Improved coordination between muscle groups
- Muscular relaxation, decreased soreness and tightness
57
c/f static stretching
muscle slowly stretched to end point and held for >30scs
58
advantages of static stretching
safe
| easy
59
disadvantages of static stretching
no progressive overload
| boring/repetitive
60
c/f ballistic training
repeated movements such as bouncing to activate stretch reflex
61
e.g. of static stretching
quad stretch
62
c/f PNF stretching
lengthening a muscle against resistance
63
e.g. of PNF stretching
hip flexor/ calf stretch against wall, mainly partner stretching
64
c/f dynamic stretching
speed and momentum to conduct controlled and repetitive movements
65
benefit of using dynamic stretching
mimics game situations
66
e.g. of dynamic stretching
leg/arm swings
67
list the types of flexibility training
static
dynamic
ballistic
PNF
68
list the types of strength training
free/fixed weights
elastic
hydraulic
69
c/f & r/ship free weights
- Free weights often involve lifting dumbbells, barbells and sometimes the weight plate itself.
Causes the body to not just develop the major muscles being used in the activity, but also develops the smaller muscles used to stabilise the movements.
70
advantages of free weights
- Works major and stabiliser muscles
- Large variety
- Inexpensive
71
disadvantages of free weights
- Requires more coordination
- Greater risk of injury
- Usually requires a spotter
72
c/f fixed weights
FIXED WEIGHTS : Fixed weights utilise machines to life the weight and often have a pulley system.
73
advantages of fixed weights
- Easy to use and can be used alone
| - Safe - low risk of injury
74
disadvantages of fixed weights
- Little variety and involvement of stabiliser muscles
| - Expensive
75
c/f elastic weights
ELASTIC : Elastic training uses various forms of elastic to provide the resistance to develop strength. The intensity of this type of training is limited and the resistance increases as the elastic is stretched.
76
advantages of elastic training
- Can be used anywhere
- Inexpensive
- Great for rehabilitation
77
disadvantages of elastic training
no hypertrophy (can potentially be gained through progressive overload)
78
c/f hydraulic weights
During hydraulic resistance training each effort made is confronted by an opposing force. Resistance is felt through the entire movement; that is, if you lift something, you must also pull it back.
79
e.g. of hydraulic weights
- For example, bicep curls requires that you curl the weight by contracting the biceps, then returning it to the original position using the triceps
80
advantages of hydraulic weights
both concentric and eccentric contractions
| ideal for low resistance and high reps
81
disadvantages of hydraulic weights
very expensive
not ideal for producing hypertrophy
not portable
82
c/f progressive overload
PROGRESSIVE OVERLOAD is the gradual increase of stress placed upon the body during exercise training.
83
how can progressive overload be conducted in aerobic training
FITT principle
84
how can resistance training be implemented in resistance training
increase:
weights
reps
sets
decrease:
rest periods
85
training should be specific to:
- task requirements
- energy systems required in the task
- muscle groups required in the task
- components of fitness involved in the task
86
specificity in AEROBIC Rugby league
The session would involve a variety of aerobic exercises which focuses on specific muscle groups and energy systems that are necessary for improvement in performance in their sport. These sessions should also involve a ball if possible to keep their touch at the same time as improving their fitness
87
specificity in resistance training:
Train the muscles that need to be developed for the sport/performance
Train the appropriate type of strength training suited to the sport/performance
Train the muscles at the speed of contraction needed for the sport/performance e.g. explosive movements need fast contractions like those involved in plyometrics
88
c/f reversibility
- if a person stops exercising (or fails to exercise often enough or hard enough), the training effects will be quickly lost, and the person’s performance will decline.
89
when is reversibility likely to occur for a rugby league player?
off season
90
what is the main impact of reversibility on aerobic training
The main impact of reversibility on aerobic training is the loss of the ability to hold up at 70-85% of your MHR without hitting fatigue before the 30 minute mark.
91
reversibility in resistance training
Losses in strength are greater than aerobic capacity losses over a given time frame
Regular stimulation of specific muscle fibers are needed to avoid a detraining effect, for example twice a week per muscle/muscle group
92
c/f variety
VARIETY Is ensuring that the session involves different activities and sessions vary day to day within the week.
93
e.g. of a sport/activity that aerobic training varies for?
cross training
94
how can variety be incorporated in rugby league?
doing boxing once a week
95
how can variety be incorporated into resistance training
There are a variety of exercises for each muscle and muscle group so it is suggested that you change your program at approximately 4 -8 week intervals
You can use different equipment to create variety, for example dumbbells, kettlebells, barbells, resistance bands, medicine balls, and machine weights
96
c/f training thresholds
TRAINING THRESHOLDS refer to the level of intensity needed in order to stress the body enough to cause an adaptation or improvement in performance
97
training thresholds for aerobic training:
Individuals need to train within the aerobic training zone, being 60-80% maximum heart rate and ensure that they train above aerobic training threshold. If they train below their training threshold there will be little adaptation.
98
training thresholds for strength training
IN STRENGTH TRAINING:
Depending on the type of strength training that is being performed (absolute strength, power, muscular endurance, lean body mass) vary level of intensity.
Absolute strength requires a very high intensity (resistance) as few repetitions are performed targets anaerobic
Muscular endurance has a lower intensity (resistance) so more repetitions can be performed Targets aerobic
99
what does a warm up do?
prepares the body for the rigours of training or competition by increasing the range of movement around joints, elevating the heart rate.
100
warm up/cool down in AEROBIC training
Large muscle group aerobic activities are required to warm up, such as jogging, swimming, rowing, cycling stretching, both static and dynamic, are needed of the large muscle groups involved
Specific warm up involving the major muscle groups is then followed by activities such as calisthenics (push-ups, star jumps) and other movements specific to the activity
Stretching and low intensity aerobic work for a cool down.
101
warmup/cooldown in strength training
leg workouts or rowing for upper body workouts
Stretching of all muscles involved in the workout, including static and dynamic stretching
Repeated for the cool down
For strength training it is also advised to stretch each muscle group between sets and at the end of the sets before moving onto another body part/muscle
102
physiological response:resting heart rate
RHR DECREASES
Due to an increase in the size (hypertrophy) of the heart muscle. Means that heart has to beat less to deliver oxygen to the cells.
103
RESTING HEART RATE: training principles
Specificity: Exercises must be specific to the energy system and training threshold the athlete is trying to achieve, activities must be aerobic in nature – and follow the FITT principle.
Progressive Overload – the heart must be overloaded in order for improvements to occur, overload should be either in intensity or duration. To improve and decrease heart rate the athlete should ensure they overload the body on a regular basis by doing aerobic training.
Training thresholds – Training thresholds must be reached in the aerobic training zone (dependant on the sport) in order for SV and CO to increase
Reversibility – If training ceases, gains will be lost, training must be continuous for at minimum of 10 – 12 weeks.
Variety – In order to reduce and decrease injury boredom the athlete must have variety – fartlek, Circuit, interval or continuous training
Warm-up / Cool Down – essential prior to aerobic training
104
how does a lower RHR improve performance
Having a lower RHR and a lower sub maximal HR simply means that more work can be done at the same intensity or the same work can be done with less effort.
Also having a lower HR means that your body is more efficient at maximal exercise, it is particularly good as it means the heart rate spike is lower as the trained athlete can pump more blood.
105
what is stroke volume
how much blood is pumped out of the left ventricle each beat
106
what is cardiac output
the amount of blood ejected out by the heart each minute
107
Physiological response: Stroke volume
STROKE VOLUME INCREASES mainly due to an increase in the size and strength of the heart (left ventricle)
108
STROKE VOLUME AND CARDIAC OUTPUT training principles
Specificity: Exercises must be specific to the energy system and training threshold the athlete is trying to achieve, activities must be aerobic in nature – and follow the FITT principle.
Progressive Overload – the heart must be overloaded in order for improvements to occur, overload should be either in intensity or duration. To improve and increase the size and strength of the left ventricle the athlete should ensure they overload the body on a regular basis by doing aerobic training.
Training thresholds – Training thresholds must be reached in either the aerobic or anaerobic training zone (dependant on the sport) in order for heart rate to be reduced.
Reversibility – If training ceases, gains will be lost, training must be continuous for at minimum of 10 – 12 weeks.
Variety – In order to reduce and decrease injury boredom the athlete must have variety – fartlek, Circuit, interval or continuous training
Warm-up / Cool Down – essential prior to aerobic training
109
how does increased SV improve performance
Increased SV means less heat beats or contractions are required to do the same work. Also having a lower HR means that your body is more efficient at maximal exercise, it is particularly good as it means the heart rate spike is lower as the trained athlete can pump more blood.
110
c/f oxygen uptake
refers to the body’s ability to absorb O2 into the blood stream
111
c/f lung capacity
Lung capacity is the amount of air that can be inhaled and exhaled in a single breath
112
oxygen uptake physiological response
increases/ improves
113
lung capacity physiological response
slight increase
114
oxygen uptake and lung capacity training principles
Specificity: Exercises must be specific to the energy system and training threshold the athlete is trying to achieve, activities must be aerobic in nature – and follow the FITT principle.
Progressive Overload –.As intensity increases so does the O2 requirements and this increased level of O2 allows for more work to be done
Training thresholds –. oxygen uptake increases when working in the aerobic training zone due to an increase in Hb levels as well as lung capacity
Reversibility – If training ceases, gains will be lost, training must be continuous for at minimum of 10 – 12 weeks.
Variety – In order to reduce and decrease injury boredom the athlete must have variety – fartlek, Circuit, interval or continuous training
Warm-up / Cool Down – essential prior to aerobic training
115
how does increase lung capacity and oxygen uptake improve performance
Increased O2 uptake and lung capacity means that more O2 can be introduced in the athlete’s system which means that more work can be done
116
what is haemoglobin (hb)
Hb is a type of protein in the blood that helps carry O2 from lungs to working muscles and cells
117
haemoglobin levels physiological response
increase
118
haemoglobin levels training principles
Specificity: Exercises must be specific to the energy system and training threshold the athlete is trying to achieve, activities must be aerobic in nature – and follow the FITT principle.
Progressive Overload –.As intensity increases so does the O2 requirements and this increased level of O2 allows for more work to be done
Training thresholds –. oxygen uptake increases when working in the aerobic training zone due to an increase in Hb levels as well as lung capacity
Reversibility – If training ceases, gains will be lost, training must be continuous for at minimum of 10 – 12 weeks.
Variety – In order to reduce and decrease injury boredom the athlete must have variety – fartlek, Circuit, interval or continuous training
Warm-up / Cool Down – essential prior to aerobic training
119
how does increased haemoglobin levels improve performance
Having an increased Hb level means that more O2 can be absorbed quicker into the blood stream. Cells and muscles require O2 to work as the intensity increases so does the demand for O2.Having a higher Hb level means that the body can transport more O2 for the same contraction or pump of the heart.
120
what is hypertrophy
increase in size of a muscle
121
what does bigger muscles allow for?
= Allows greater force to be exerted faster, increasing strength, power and muscular endurance.
122
muscle hypertrophy physiological response
This is the size or bulk of muscles. Muscle bulk increases in muscles that have been specifically targeted in a training program with strength or resistance incorporated not an aerobic training program. Muscle fibres increase in size due to the production of more myofibrils and increased stores of glycogen and ATP-PC
123
muscle hypertrophy training principles
Specificity: Training must be specific strength or resistance training
Progressive Overload –.increase either the weight, reps or sets to overload the muscles.
Training thresholds –. Need to work in the anaerobic training zone in order to increase muscle size
Reversibility – hypertrophy will decrease if training ceases (atrophy)
Variety – In order to avoid boredom different equipment, programs etc should be incorporated e.g, kettlebells
Warm-up / Cool Down – essential prior to strength training
124
how does increased muscle hypertrophy improve performance
As muscle bulk increases so does the muscles ability to perform strength based exercises.
125
fast/slow twitch muscle fibres Physiological response
Fast twitch fibres have a rapid ATP generation rate these fibres fatigue quickly but allow for more explosive efforts. ANAEROBIC - WHITE
Slow twitch fibres – are more efficient and generate a slower output of effort, these contain a high amount of capillaries and can generate large amounts of ATP slowly. AEROBIC - RED
There is an increase of slow twitch fibres from aerobic training and an increase of fast twitch fibres from anaerobic interval style training or resistance training.
Aerobic training encourages the production of capillaries (which transfer O2) as O2 is required during the aerobic process.
Anaerobic training encourages rapid production of ATP-PC or LACTIC SYSTEM, not requiring O2 and therefore capillaries do not increase.
126
fast/slow twitch muscle fibres - training principles
Specificity: Training must be specific to the muscle fibre e.g. fat twitch = anaerobic training, slow twitch = aerobic endurance training
Progressive Overload –.increased effort = adaptation.
Training thresholds –. Need to work in the anaerobic training zone in order to increase fast twitch fibres, need to work in aerobic training zone to increase slow twitch fibres
Reversibility – hypertrophy will decrease if training ceases (atrophy)
Variety – In order to reduce and decrease injury boredom the athlete must have variety – fartlek, Circuit, interval or continuous training
Warm-up / Cool Down – essential prior to strength training
127
how does increased fast/slow twitch muscle fibres improve performance
Increased slow twitch fibres means an increase in an athlete’s muscular endurance. Increase in fast twitch fibres means the ability to perform short fast efforts
128
c/f motivation
Motivation is the reason for an athlete’s participation, training and improvement in their sport
129
c/f positive motivation
Motivation is driven by happiness, satisfaction or a reward
130
e.g. of positive motivation
golfer motivated by $10000 winning reward, or motivated by the personal satisfaction
131
c/f negative motivation
motivation is driven by desire to avoid negative consequences or punishment.
132
e.g. neg motivation
boxer wants to do well as they don’t want to be hit/hurt or personal disappointment
133
c/f intrinsic motivation
motivation coming from within an athlete
134
e.g. intrinsic motivation
E.G. athlete telling themself they are doing well used in marathon running
135
c/f extrinsic motivation
motivation coming from external forces outside of the athlete
136
e.g. extrinsic motivation
E.G. money, coaches, fans
NRL player - may be motivated by higher pay or screaming fans during their games
Boxer - wanting approval from his coach
137
c/f anxiety
Negative mental state of worry and nervousness.
138
what affect does anxiety have on perfomance
only detrimental effects
139
c/f arousal
physical and mental state of readiness
140
what affect does arousal have on perfomance
- Can enhance performance if optimised
141
high levels of anxiety lead to:
increased HR & nerve activity - performance suffers
142
c/f trait anxiety
TRAIT ANXIETY is an inherent characteristic of a person.
143
c/f state anxiety
STATE ANXIETY arises in situations that evoke stress or nervousness.
144
e.g. state anxiety
- Arises in high pressure situations e.g. converting a try
145
c/f stress
STRESS is the non-specific response of the body to a demand placed on it.
146
what is stress characterised by?
- Increased blood supply to skeletal muscles
- More oxygen to the lungs
- Increased glucose production to provide extra fuel
- Increased sweat production to cool the body
- Tightened muscles to prepare the body for action
147
types of pressure that can contribute to stress:
personal
competition
social
physical
148
symptoms of under-arousal
Too relaxed, drowsy, low heart rate, lacking motivation
149
symptoms of optimum arousal
Awake, attentive, happy optimal heart rate, ready to perform
150
symptoms of over arousal
Exhilarated, anxious, panicked, angry, high heart rate, lacking concentration
151
what can the relationship between arousal and quality of performance be shown on?
inverted u hypothesis
152
what type of sports have a higher optimal arousal level
high intensity
contact
e.g. rugby league and boxing
153
c/f attention
taking notice of something
154
c/f concentration
focusing out attention on something in particular
155
importance of concentration and attention
Allows us to think carefully about the task at hand for the whole duration of the activity
- Reduces anxiety by blocking out negative thoughts
- Increased motivation by focusing our attention on positive things e.g. prizes or satisfaction
156
importance of concentration and attention in sport
Allows athletes to focus on:
- Correct technique
- Improving skill execution
- Areas of improvement during training
157
c/f mental rehearsal
Imagining a particular part of a routine, or a singular skill.
158
e.g. mental rehearsal
the follow through/ release of the ball in a bball free throw
159
c/f visualisation
Imagining the entire task, performance or routine.
160
e.g. visulisation
Nathan cleary will visualise kicking a goal prior to kicking it
161
why are relaxation techniques used
RELAXATION TECHNIQUES are used to reduce anxiety and manage arousal.
162
list some relaxation techniques
centred breathing
progressive muscular relaxation
music
mental relaxation
163
what is centred breathing
o Centred Breathing : the process where an athlete focuses on lengthening their breathing to reduce their respiratory and heart rate. Often used in yoga., where the athlete counts their breath in and out slowly increasing the length of inspiration and expiration. Centred breathing releases anxiety and can decrease arousal levels.
164
what must goals be
```
specific
measurable
attainable
relevant
time specific
```
165
what does goal setting help people to improve?
GOAL SETTING helps improve an athletes motivation and enables them to measure progress
166
what are short term goals
o Short term goals should be used to help monitor progress and provide benchmarks as the athlete progresses towards the long-term goals.
167
explain a pre-performance meal plan (include water and food - @ 24hrs before, 3hrs before, 2-3hrs before, 1-3hrs before, 1hr before, 15-30min before)
24hrs before - regular hydration as end. athletes lose roughly a 1L of water an hour
3hrs before - complex carb meal (slow release of energy for continuing energy supply e.g. whole grains (low GI - steadily digested)
2-3hrs before - 500mL water
1-3hrs before - snacks e.g. banana
1hr before - simple carb (quick energy for start of performance) e.g. jelly beans
15-30mins before 200mL water
168
c/f carb loading
- Process used by athletes to ensure glycogen stores in the muscles and liver are at max
169
when in periodisation occur in carb loading occur
in tapering
170
what does dehydration in
- Thickens blood (limits blood supply to muscles)
- Increases body temperature
- Causes overheating and heat exhaustion
- Affects concentration and skill execution
In sport *hinders performance*:
- Decreasing concentration
- Reduces the body's ability to function
171
what will an athlete consume during performance
simple carbs for rapid release of energy
172
what will an athlete consume >1hr (during performance)
200ml-300ml of sports drink every 15 min (allow athletes to rehydrate and refuel)
- Contains 6-8% carbs and 10-25 millimoles per litre of electrolytes
- Electrolytes: potassium (delays onset of fatigue) and sodium (increase fluid intake)
173
what will an athlete consume <1hr (during performance)
200-300ml of water every 15 min (power based events don’t require added benefits of sports drinks
174
what is the goal of post-performance nutrition
to return the body to its pre performance state - allowing athlete get back to training at full intensity for the next performance
175
what are the 3 R's in post performance
refuel
repair
rehydrate
176
post performance - REFUEL
glycogen stores
- Glycogen stores replenish by 5-7% per hour
- 15-20 hours to fully recover after depletion
177
REFUELING POST PERFORMANCE - <1HR
(highest rate of glycogen synthesis – muscles are most receptive to converting glucose to glycogen)
1g of simple, high GI (faster absorption of glycogen) carbohydrates per kg of body weight
178
REPAIR post performance
– muscle damage
- Physical activity causes microtrauma
- Protein stimulates muscle growth and glycogen uptake
179
what may STRENGTH & POWER BASED ATHLETES use - <1hr after
Protein powder shake
180
why is it important to REHYDRATE
- Endurance athletes lose substantial amounts of fluid
| - Electrolytes speed up the process of absorption and water retention
181
If athletes do not rehydrate, they may experience:
- Dehydration
- Heat stroke
- Prolonged heat exhaustion
182
E.g. of rehydration of endurance athletes 4-6hrs after
1.5L of fluid (water or sports drink) per kg of body weight lost during activity (150% of fluid deficit) athletes should overcompensate to allow for perspiration or urinary losses
183
goal of supplementation
SUPPLEMENTATION is used to enhance one or more elements of an athletes physical processes or systems & is thought to eliminate constraints that might negatively impact performance.
184
what are the types of supplementation
vitamin/minerals
protein
creatine
caffeine
185
c/f vitamins/minerals
are inorganic compounds that are essential to maintaining bodily functions.
186
why are vitamins/minerals important
o Important role in energy production, haemoglobin repair/building (resynthesis), maintaince of bone health and protection against oxidative damage`
187
what are B vitamins involved in
- Optimise energy production
- ↑ build/repair muscles
- Vital in RBC production
May impact performance if athlete has inadequate amounts
188
what are D vitamins involved in
- Needed for adequate calcium absorption
- promotes bone health
- helps regulates homeostasis of nervous and skeletal systems
189
what is calcium involved in
- Growth/maintenmence of bone tissue, maintence of blood calcium, levels
- Regulates muscle contractions
- ↓ calcium will ↓ bone density and ↑ likelihood of stress fractures and cramps
- Female athletes more at risk of osteoporosis if energy intake is low or a food group os omitted
- Oestrogen helps in absorption of calcium
190
what is iron involved in
- Required for formation of oxygen carrying proteins (haemoglobin & myoglobin = carries O2) and energy production
- Iron is essential for endurance sports as the aerobic energy system relies on O2 to function, the O2 is carried in haemoglobin
- Female athletes at greater risk of ↓ iron due to their menstrual cycle
- Endurance athletes especially marathon runners also a high risk group due to constant pounding on a hard surface which ↑ damage to RBC
- Anaemic = low in iron
191
what is zinc involved in
- Role in growth ad repair of muscle tissue, energy production and immune status
- Diets low in animal protein, high in fibre and vegetarians may have ↓ zinc
- Needed for resistance training
192
what is magnesium involved in
- Plays a role in the breakdown of glycogen, fat, protein
- Vital for ↑ performance due to its involvement in energy production, helps muscle contracts
- Food high in magnesium including green leafy veggies
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what is SODIUM CHLORIDE involved in
- Lost through sweat
- Helps muscles contract properly and nervous system to function properly
- Endurance athletes will drink sports drink
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sports that may require supplements from vitamins and minerals:
- Sports where weight is kept low e.g. ballet, jockey
- Female athletes – iron/calcium
- Endurance athletes – iron
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c/f protein
is a chain of amino acids and provides building blocks for all the cells in the body.
196
why is protein particularly important?
muscle growth and repair
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0.8g/kg protein is to....
maintain muscle mass
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1.8g/kg protein is to....
muscular hypertrophy
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c/f caffeine
caffeine is a stimulant meaning it speeds up the nervous system
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how can caffeine improve performance
- Increases HR and enhances concentration
Blocks adenosine in your brain which improves your perception of whether you feel fatigued
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c/f creatine
CREATINE is a naturally occurring compound found in the skeletal muscle obtained from meat/fish.
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positives of creatine
- Creatine loading improves creatine stores which then accerlerates muscle hypertrophy (important for power sports such as sprinting) and increases anaerobic capacity by approx. 5 per cent.
- Beneficial in team sports which will intermittently use ATP/PC system as it helps the ATP/PC system recover faster
- Beneficial in high intensity & short duration movements
E.G. throwers, 100m sprint & long jump
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negatives of creatine
- Weight gain due to fluid retention
- Nausea
- Cramping
- Hypertension
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c/f recovery strategies
RECOVERY is where an athletes physiological and psychological function is restored. Recovery ensures training and performance can continue at high intensities and longer durations to further stimulate the body and can cause adaptations.
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physiological recovery strategies include
cool down
| hydration
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what is the aim of physiological recovery
= to restore depleted fluids and nutrients used up in physical activity and to remove metabolic waste products from the muscles blood system
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what is the most effective form of player recovery?
cool down
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cool down as a physiological strategy
COOL DOWN - *easiest and most effective form of player recovery*
- Helps reduce core body temperature, blood pressure, HR to the pre-performance state, waste products and toxins are generated during physical activity (e.g. lactic acid) are removed, and potential of DOMs is decreased.
- Without an effective cool down the athlete can be hyperactive, restless and sleep poorly due to the circulating adrenaline and endorphins.
- Ideal to complete static stretching to improve ROM
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hydration as a physiological strategy
- The consumption of enough liquid after competition to replace any fluids lost during training or competition
- Dehydration slows down recovery processes
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e.g. hydration physiological strategy
E.G. choccy milk is recommended post-performance as it has a beneficial ratio of CHO to protein for muscle repair and recovery
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list the neural strategies
HYDROTHERAPY, MASSAGE
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AIM of NEURAL STRATEGIES
AIM of NEURAL STRATEGIES = to assist the central and peripheral nervous system to return to pre-exercise state after an energetic workload, relax fatigued and possibly damaged muscle fibres after strenuous activity or damage from contact, and reduce cardiac responses
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what does hydrotherapy include
- Involves contrast-water therapy (CWT), cold water immersion & hot water immersion
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what is the body's response to water immersion
changes in HR, Bp and blood flow
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affect of cold water on the body as a neural strategy
causes the athletes core body temperature to decline, which reduces tissue temperature, resulting in vasoconstriction to the athletes extremities as the body attempts to conserve energy and leading to a reduction of HR. AIS has their cold water immersion pool @ 10-15 degrees. reduces inflammation, muscle pain and cramping
216
affect of warm water on the body as a neural strategy
exposes the body to heat (resulting in vasodilation) and redirects blood flow to the surface of the epidermis ↑blood flow = ↓ blood pressure rarely used at the AIS
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affect of contrast water therapy on the body as a neural strategy
enables both vasoconstriction and vasodilation creating rhymitic process that flushes the waste products from the muscles in a highly effective manner, reduces muscle cramps, decreases inflammation and improves Rom and flexibility during recovery
218
why is massage used
to manage micro tears in muscles, resulting in an increased inflammatory response that impedes the athletes muscular functions
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benefits of massage
- Massage benefits: removal of waste products, increased nutrient delivery, mental relaxation and minimising the effects of fatigue. **not supported by evidence**
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what is a tissue damage recovery strategy
cryotherapy
221
types of cryotherapy
ice packs, cold water immersion, cryogenic chamber
222
how does cryotherapy decrease pain
removes heat from damaged tissue, decreases inflammation by causing vasoconstriction and decreases pain
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cryotherapy: ice packs
- ICEPACKS = placed directly over an injury speed up recovery and should be used over 24-48 hours for soft tissue injuries - decreases the demand for O2 and decreases waste products
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cryotherapy: cold water immersion
e.g. ice bath - reduces fluid build-up in the body caused by tissue damaged in exercise.
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cryotherapy: cryogenic chambers
- CRYOGENIC CHAMBERS are cooled to 110 degrees and athletes enter them for a short period of time. - reduce body temper in order to release endorphins, which relieve pain
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psychological strategies aim is...
PSYCHOLOGICAL STRATEGIES AIM to reduce anxiety in order to allow the brain to relax, can be used to focus the athletes thoughts on the upcoming event.
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e.g. of psychological recovery strategy
relaxation
228
what does psychological recovery strategy/relaxation involve
- ↓ HR and respiration rate while directing the athletes focus away from competition or training
- VERY IMPORTANT as training and performance place stress on an athletes mental capacity
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ways to relax (psychological recovery strategy)
SLEEP 8HRS+ DEBRIEF AFTER A GAME
MASSAGE YOGA
MEDIATATION LEASUIRE ACTIVITY
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what is the cognitive stage
initial learning of a new skill
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what are three characteristics within the cognitive stage
mistakes
ex. f/back
developing a mental picture
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cognitive stage: mistakes
This stage is characterised by lots of inconsistency
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cognitive stage: external f/back
Athlete is not receiving any internal feedback
Ongoing, positive feedback comes from an external source e.g. coach
E.G. players may not realise they took 3 steps in a layup
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cognitive stage: developing a mental picture
Visualising the execution of a skill
| E.G. visualise how to do a layup before performing.
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what is the associative stage?
improving technique and skill execution
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what are three characteristics within the associative stage
practice
internal f/back and kinaesthetic sense
less errors, less frequently
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what are the three stages of skill aquisition
cognitive
associative
autonomous
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associative stage : practice
Repetition comes from working on technicalities e.g. timing, fluidity, sequencing
E.G. basketballer practicing and doing a layup over and over, and beginning to do it in game like situations e.g. with defenders and at a fast pace.
o Develops awareness of how to effectively do a skill
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associative stage : internal feedback and kinaesthic sense
o Athlete starts to understand and improve the movement whilst doing it.
o Athlete begins to associate their movement with a positive or negative outcome.
E.G. the basketballer knows when they make a mistake – knowing they travelled
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associative stage : less errors, less frequently
Continual improvement means less mistakes
241
what is the autonomous stage
Continual improvement means less mistakes
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what is the autonomous stage
a high degree of accuracy and consistency
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what are three characteristics within the autonomous stage
skills come automatically
- redirecting focus
- internal feedback
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autonomous stage : skills come automatically
o Athlete’s kinaesthetic sense is well developed and the skill comes as second nature
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autonomous stage : redirecting focus
Athlete’s able to attend to other cues while giving little thought to how perform the skill
o Training sessions mimic pressurised games and competitive situations
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autonomous stage : internal feedback
o Athlete’s able to detect and correct most of their errors
o Feedback is almost entirely internal
o Coaches need to have a scientific understanding of the sport to help fix biomechanical errors
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list the characteristics of a learner
```
personality
heredity
confidence
prior experience
ability
```
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what is the acronym to remember the characteristics of a learner
CHEAP
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characteristics of a learner: personality - c/f
Determines how we act in different situations e.. when learning a new skill
250
characteristics of a learner: what are types of personality that are fast learners?
confident personality
motivated personality
questioning personality
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characteristics of a learner: why is a confident personality more likely to be a faster learner?
more willing to attempt new skills
252
characteristics of a learner: why is a motivated personality more likely to be a faster learner?
seek improvements, less distracted
253
characteristics of a learner: why is a questioning personality more likely to be a faster learner?
better understanding of the skill
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characteristics of a learner: heredity c/f
Heredity is the genetic characteristics we inherit from our parents
255
characteristics of a learner:what in particular does heredity refer to
% of fast/slow twitch muscle fibres, height, arm length
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characteristics of a learner: heredity e.g.
% of high twitch fibres improves shot put performance
257
characteristics of a learner: ``confidence c/f
Belief in own ability
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characteristics of a learner: confident people are...?
Confident people are
- More likely to attempt new skills
- Less likely to be put off by experiencing early difficulty
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characteristics of a learner: prior experience c/f
two different skills with similar movement patterns
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characteristics of a learner: what are the two ways experience can transfer?
positive transfer of learning
| negative transfer of learning
261
characteristics of a learner: what is positive transfer of learning
Learning new skills is easier and faster E.G. serving in tennis and over-arm serve in volleyball or passing skills in netball and basketball
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characteristics of a learner: negative transfer of learning
More difficult to learn new skills (conscious though process). E.G. squash wrist actions vs. tennis arm swing
263
characteristics of a learner: ability c/f
Ease with which an individual is able to perform a skill
264
characteristics of a learner: subtopics of ability
muscle group coordination
fast reaction time
greater reaction sense
intelligence
265
list the types of nature of skills
```
open
closed
gross
fine
serial
discrete
continuous
self-paced
externally paced
```
266
what is a open environment skill?
A skill performed in a variable or unpredictable environment influenced by external factors.
267
what must an athlete do in an open environment
athletes need to modify their techniques or strategy to respond to the external environments
268
examples of the conditions in open environments
crowd watching
| weather changing conditions
269
what is a closed environment skill?
A skill performed in a stable and predictable environment
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what is an example of a closed environment skill
10 pin bowling - lane remains the same, no physical opposition, pins stay in the same place, not affected by weather
271
what are fine motor skills
skills that require the use of small muscle groups
272
e.g. of a fine motor sport
darts
| putting
273
r/ship of fine motor sports
fine motor skills require a lot of control and precision
274
what are gross motor skills
skills that require the use of large muscle groups
275
r/ship of gross motor skills
easy to learn
| gross motor skills are easy to develop and learned quickly from a young age
276
e.g. of gross motor sports
footy, running...
277
c/f of a discrete skill
have a clear start and finish
278
e.g of discrete skill
throwing a ball
279
c/f of a serial skill
series of smaller movements combined to make a skill
280
e.g. of a serial skill
basketball layup
| run/dribble - pick up ball - take 2 steps - lift the ball with correct accuracy and force/shoot
281
c/f of a continuous skill
Repetitive and ongoing for a particular period of time.
282
e.g. of a continuous skill
going on a run
283
c/f performance elements
elements that develop as an athlete improves their skilled execution and ability
284
c/f decision making
The various decisions made by any athlete during a performance.
285
e.g. of decision making
E.G. a basketballer would make decisions like where to pass the ball, who to pass a ball to and when are where to move to following the pass
286
two characteristics of decision making
observation
| practising game-like scenarios
287
c/f strategic and tactical developments
understanding the game and using this understanding to gain an advantage over opponents
288
strategy c/f
the overall method used to achieve the goal of the game
289
tactical developments c/f
finding ways to gain an advantage over an opponent
290
e.g. of strategic and tactical development
cut-out pass requires good technical skills - improved through drills
291
practice methods c/f
the different ways coaches make training as effective as possible
292
types of practice methods
massed
distributed
whole
part
293
c/f massed practice
A skill is practiced multiple times with very short or no rest periods between each repetition.
294
e.g. massed practice
E.G. kicking 100 conversions without a break – high work-to-rest ratio,
295
pros of massed practice
no time wasted
296
cons of massed practice
requires highly motivated, competent performers (those who lack drive will fatigue too quickly)
297
c/f distributed practice
skills that are practiced in shorter work periods with rest periods between each repetition
298
e.g. distributed practice
kicking 5 goals, break and repeat
299
pros of distributed practice
well suited to beginners who struggle to concentrate
300
cons of distributed practice
can be time consuming
301
c/f whole practice
a skill that is taught and practiced in its entirety
302
pros of whole practice
Well suited to continuous activities or single movements
| - Gain a complete understanding of the skill
303
cons of whole practice
- Requires concentration
304
c/f part practice
= A skill is broken down into smaller parts, each practiced in isolation, and then combined to a form of complete movement
305
pros of part practice
well suited to beginners who cant concentrate for long periods
306
cons of part practice
learners may struggle to envisage the skill in its entirety
307
types of feedback
```
intrinsic
extrinsic
knowledge of results
knowledge of performance
delayed
concurrent
```
308
c/f intrinsic feedback
feedback that comes from within the athlete
309
what is the main component of intrinsic feedback
proprioceptive + kinaesthetic sense
310
c/f extrinsic feedback
feedback comes from external sources
311
e.g. of intrinsic feedback
E.G. Experienced netballer releases the ball to shoot & instantly knows the missed as athletes know when motion feels right
312
e.g. extrinsic feed back
E.G. Inexperienced netballer – coach telling the player they released the ball too early
More experienced athletes may utilise other external feedback e.g. HR monitors, stop watches
313
knowledge of results c/f
feedback specific to the outcome of a performance
314
r/ship knowledge of results
measured - success is measured by an external source (e.g. time, length, height, points)
315
c/f knowledge of performance
feedback specific to the execution of the skill
316
r/ship knowledge of performance
analysed - focus placed on the athletes skill and technique development
317
c/f delayed feedback
feedback occurs after a skill has been completed
318
e.g. of delayed feedback
coach in netball "bend your knees more"
319
c/f concurrent feedback
feedback whilst the skill is being executed
320
r/ship concurrent feedback
proprioceptive and kinaesthetic sense - if the athlete is experienced, they will be able to concurrently sense their results internally
321
list the characteristics of skilled performers
kinaesthetic sense
application
consistency
technique
322
c/f kinaesthetic sense
the skilled performers proprioception, which relies on information from various sensors in the muscles and other organs that provide information
323
r/ship kinaesthetic sense
awareness of body position, feel for movement
324
e.g. of kinaesthetic sense
basketballer adjusting their shot being fouled to ensure
325
anticipation c/f
the skilled performers ability to read the play and then respond accordingly
326
r/ship anticipation
it refers to teh skilled performers ability to predict their opponent's next move
327
e.g. anticipatoin
tennis - anticipate opponent is going to run to the net to set up for a lob
328
consistency c/f
the skilled performer repeating good performances
329
e.g. consistency
basketballer with high success shot rate
330
technique c/f
refers to the technical aspects of skill execution
331
objective performance measures c/f
OBJECTIVE performance measures are independent of the observer.
332
e.g. of an objective performance measure
stop watch, measuring tape
333
subjective performance measures c/f
SUBJECTIVE performance measures are dependent on the observer and based on opinions, feelings and general impressions.
334
subjective sports include
dance and gymnastics
335
objective sports include
athletics
336
validity c/f
VALIDITY refers to the test’s ability to measure what it is supposed to measure.
337
e.g. of validity of tests
beep test measures CRE. It is valid as it gives an accurate prediction of vo2 max though a vo2 max test would be more valid
338
reliability c/f
RELIABILITY refers to the tests consistency, the ability of the scorer to produce the same result each time for the same performance.
339
e.g. reliability in a test
- A shuttle run is a reliable agility test if the same tester produces the same result with the same athlete under the same conditions is succession.
340
personal judging criteria c/f
PERSONAL judging criteria are presuppositions brought to the performance by the judge and are very subjective.
341
e.g. personal judging criteria
E.G. Person walks out a ballet performance thrilled by what they saw because it was exactly what they expects, compared to a person who leaves disappointed because they were hoping for something in particular that was not provided.
342
prescribed judging criteria c.f
PRESCRIBED judging critea is a critea created by the sporting body, which are then used to appraise performance.
343
e.g. prescribed judging criteria
E.G. Check lists and judging critea used in gymnastics to provide a score for each routine
