Core 2: Factors Affecting Performance Flashcards
1
Q
How does the human body use energy?
A
-Our body needs energy to function.
-Energy is produced by the breakdown of adenosine triphosphate (ATP) to adenosine diphosphate (ADP).
-When the muscles run out of stored ATP, ADP combines with creatine phosphate (CP) to create more ATP.
2
Q
What is aerobic training?
A
-The aim of aerobic training is to train the aerobic energy system to be more efficient, this can include training the anaerobic threshold.
3
Q
What is continuous training?
A
-Sustained aerobic effort without rest intervals for at least 20 minutes- heart rate remains above the aerobic threshold (jogging and cycling)
-20 mins jogging, 5 rest, 20 min cycling
4
Q
How does continuous training affect performance?
A
Increased aerobic capacity: causing lower RHR, greater stroke volume and cardiac output
-Increases aerobic endurance and ability to make adaptations through working at the aerobic threshold
5
Q
What is fartlek training?
A
-Speed of play- speed varies throughout the training, bursts of the anaerobic system (sprinting) (engaging both systems)
-Beneficial for games players who are frequently asked to sprint, stop, jog, change direction and accelerate as part of the activity.
-Frequent changes between energy systems (example: running up and down sand dunes)
6
Q
How does fartlek training affect performance?
A
-Intersperses sprinting with periods of aerobic activity- good for rallies as well as long points
-Improves both aerobic and anerobic performance: bursts of energy (anerobic), longer match points and endurance (long points)
7
Q
What is aerobic interval?
A
Requires athletes to execute an activity or task within a given time period- working at high intensities without fatiguing, incorporating regular recovery periods
-Progressive overload: changing speed, intensity, time, number of reps, work rest ratio
-Aerobic system is stressed but not completely fatigued
8
Q
How does aerobic interval training affect performance?
A
-Changing the intensities of a chosen activity such as running or cycling- with regular recovery periods
-improves recovery periods for the lactic acid system
9
Q
What is circuit training?
A
-Engages the athlete in progressive overload in various areas
-The variation of exercises within the circuit requires the athlete to work at different intensities- lowering RHR, lactic acid recovery time etc
5 min on a bike at 70%, swimming for 5 min at 75%, cross-trainer for 5 min at 80%, and 5 min on a rower at 75%.
10
Q
What sports are best suited to aerobic training?
A
Sports which require the use of the aerobic energy system, e.g. marathon, cycling, long distance swimming, rugby, netball, soccer.
11
Q
What is flexibility training?
A
Use of stretching etc
12
Q
What is static stretching?
A
-The athlete slowly stretches into the position and holds it for about 30 seconds
-Not an immense amount of discomfort
-Reaching down, legs extended
-used in warm up, cool down and rehab
-Focuses on one or more muscles.
13
Q
Effect of static stretching on performance
A
-ROM and flexibility
14
Q
What is dynamic stretching?
A
-Utilizes movement speed in order to gain momentum
- Frankenstein stretch-
15
Q
Effect of dynamic stretching on performance
A
-Steadily and slowly warms up muscle fibres- placing tension on the muscle and joints
-Imitates game movements- extend them through the degree of stretch required
16
Q
What is PNF stretching?
A
-Involves lengthening the muscle against resistance and can be done with a partner
-Involves a static stretch followed by an isometric contraction followed by a static stretch
17
Q
Effect of PNF on performance
A
-Increasing flexibility and range of movement
-By increasing the length of the muscle and increasing neuromuscular efficiency
18
Q
What is ballistic stretching?
A
-Movements of swinging and bouncing for extra stretch and forces the joint to go beyond its normal range of movement
-Not safe for most athletes- must be elite
of repetitions
19
Q
Effect of ballistic stretching on performance
A
-Activates the stretch reflex- involuntary muscle contraction that stops a stretch and prevents damage to the muscle fiber
-Good for jumping explosively and moving with more force and a rgeater range of motion
20
Q
What sports are suited to flexibility training?
A
All sports will benefit from flexibility training, however, sports with greater range of movement, gymnastics, diving or hurdles will have more focus on flexibility training.
21
Q
What is anaerobic training?
A
-Involves high intensity work with limited recovery
-Develops the energy systems that are anaerobic (ATP AG)
-Athlete works at maximal effort for less than 2 minutes and rests- rest doesn’t allow for full recovery before beginning work again
22
Q
Effect of anaerobic training on performance
A
-Affects performance by increasing the rate at which the muscle deals with pyruvic acid and removes lactate from the muscle. This increases the lactate inflection point. Anaerobic training also improves the recovery rates of the anaerobic energy systems and has the potential to increase PC stores
23
Q
What is free and fixed weight training?
A
- Involves fixed weights on a weights machine which allow for constant weight throughout the full range of movement
-Dumbbells, kettlebells, barbells
24
Q
How does free and fixed weight training affect performance?
A
-Good for isolating a specific group of muscles- mimicking sports specific movements
-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.
25
What is hydraulic training?
-Constant resistance throughout full ROM-effort is necessary throughout the whole movement
-Increasing the speed of the movement increases resistance
26
Effect of hydraulic training on performance
-Good for increasing the speed of movement through resistance- think about different courts- CLAY COURTS. Changing direction is difficult
27
Elastic resistance training
- Range of movement
-Different bands have different resistance
28
Effect of elastic resistance on performance
-Help develop rotational strength, which is important for loading, control, and stability through hitting
-ab muscles and smaller muscles
29
What is progressive overload?
-Refers to the increase (in either volume or load) that results in greater fitness gains and PHYSIOLOGICAL adaptations when training
-Adaptations will not occur if the load is too big or too small- as the body can’t train effectively or properly
- Progressive overload allows athletes to continuously improve throughout the training season.
30
What is specificity?
-Training is most advantageous when activities and skills in the training session resemble the skills performed during the game or competition
-Training the skills, muscle areas and systems that are within the sport
-Powerlifting- training the ATPC energy system, strong, anerobic bursts of energy
31
What is reversibility?
-Refers to the detraining effect in which the athlete experiences a loss in their fitness gains when they stop training
-USE IT OR LOSE IT
-When an athlete stops strength training, they will experience muscular atrophy
-In order to maintain fitness, athletes must participate in active training
32
What is variety?
-Constantly repeated and routine training can bring about boredom and disinterest with the athlete
-it’s important to incorporate creativity and implement different activities to engage the athlete with training
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What is the aerobic training zone?
70-85%MHR
34
What is the aerobic threshold?
70% of the athlete’s MHR
35
What is the anaerobic threshold?
85-100%MHR
36
What is warm up and cool down?
Warm ups reduce the risk of injury- done by gradually increasing the body temperature, blood circulation, stimulating the cardiorespiratory system, as well as mentally preparing the athlete
-CD: designed to return the body to the pre workout state as well as reduce muscle soreness
-Cool down should gradually decrease in intensity and include stretching
37
RHR
-Training descreases RHR
-More trained= lower HR
-Direct result of physiological adaptations to the cardiovascular systems efficiency-the heart has to do less to do the same work- because of an increase in SV AND CO
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SV and CO
Stroke volume: The blood pumped out of the left ventricle of the heart during each contraction
-Greater blood circulation during diastole meaning more oxygen is transported around the body
-Cardiac output: The amount of blood pumped by the heart per minute
-More oxygen able to be pumped around the body= more energy= better aerobic capacity
39
Lung capacity
Oxygen uptake of muscles is assessed in vo2 max- high co2max = denotes a highly efficient system of oxygen delivery to muscles- enhances performance
More glucose burn- The more ATP you produce- you also need to supply more oxygen to the equation.The greater the energy supply to the muscles, the more work you can perform before reaching fatigue.
-Lung capacity: isn’t altered significantly with progressive overload
40
Haemoglobin
-Hemoglobin transports oxygen in the blood and delivers it to the body’s muscles- an increase in hemoglobin levels leads to a greater volume of oxygen to be delivered around the body
-More oxygen being transported around her body, meaning she is able to have more glucose react with oxygen to create ATP energy- meaning Ash is able to play longer points without fatiguing
41
Muscular hypoertrophy
-Strength training stimulates muscle fibres and results in muscular hypertrophy
-Refers to the growth in muscle cells and mass—no change in the length of the muscle
- Muscular hypertrophy results in an increase in muscular strength and muscular endurance.
-Exert a greater force and to repeat movements more often.
-Often hypertrophy will also increase muscular contraction speed allowing greater power to be produced during contraction
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Fast twitch muscle fibres
Two anaerobic energy systems, which means the adaptations in these fibres help in the use of these systems. Adaptations include increased anaerobic enzymes for glycolysis, increased PC stores, hypertrophy and increased removal of lactate, which helps reduce the acidic levels in the muscle.
43
Slow twitch muscle fibres
Slow twitch muscle fibres are used for movements that have a long duration- aerobic energy system.
The adaptations within these muscles assist in the use of the aerobic energy system and include increased: mitochondria, capillary density, aerobic enzymes needed for ATP production in the aerobic energy system, glycogen and fat stores, and myoglobin. All of these adaptations help in the delivery of ATP
44
Positive motivation
-Involves the reinforcement of the desired action and recognizes its achievement incentive
-Often involves a positive incentive or gain: a reward of the desired outcome is achieved
-Prizes, titles, championships
45
Negative motivation
-Drive= fear of consequences that will occur if they don’t achieve the desired goal
-Not sustainable- affects the athlete’s self confidence in the long run
-Fear of losing sponsorships etc
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Intrinsic motivation
Intrinsic motivation comes from the athlete themselves. It is self generated and has a number of benefits.
-Producing long term results and helping an athlete achieve long term goals.
-An athlete who wants to do well for the satisfaction found in achieving a personal bes
47
Extrinsic motivation
-Extrinsic motivation comes from an external source. It is generated by someone or something distinct from the athlete.
-This includes motivators such as a coach, money, fame or fans
48
What is trait anxiety?
- Refers to the characteristics of a person
- Athletes will have varying levels of trait anxiety
- Athletes can implement strategies to deal with their personal levels of anxiety
49
What is state anxiety?
-Refers to anxiety bought on by a particular activity
- ‘State’ meaning the state or situation in which the athlete is performing i.e high pressure moments.
50
What are the sources of stress?
-Stress is a non specific response that the body has to the demands placed upon it
-Stressors include: level of competition, pressure (coach, family, athlete), expectations, the environment in which the athlete performs (climate or audiences
51
What is optimal arousal?
The point which the athlete is exposed to arousal which is beneficial to performance (optimal).
52
What is underarousal?
Disinterest and low levels of concentration, causing poor performance (opponent may be ranked significantly lower, no challenge)
53
What is overarousal?
Too hyped up, too excited or not thinking correctly
54
How do concentration skills affect performance? (psych strategies)
The skill refers to the athlete’s ability to remain focused on the task they are meant to perform. Through this, the athlete focuses on the process, rather than the outcome. Athletes can also 'block’ out any distracting forces (screaming crowds). Different sports and activities require different levels of concentration
55
How does mental rehearsal affect performance? (psych strategies)
Athlete imagining and going through their performance in their head. Visualization helps an athlete become more familiar with their performance and allows for increased concentration. Athlete cannot be distracted.
Often when an athlete sees a successful performance, they are more likely to execute it.
56
How do relaxation techniques affect performance? (psych)
Relaxation techniques are usually used when the athlete needs to control or lower their levels of stress, anxiety, or arousal
-Meditation that narrows the athlete’s thoughts, allowing them to relax, controlled breathing to lower heart rate and release tension
57
How does goal setting affect performance? (psych)
Goals give athletes something to work towards and is useful in empowering athletes, giving them an opportunity to realize their aspirations, and enhance their focus, direction, and perseverance.
-Short, long, behavioural, performance
58
Pre-performance nutrition (hydration)
-2-3 hours before the event the athlete should consume 500-600L of fluids (water and sports drinks) and an additional 200-300mL right before the event.
59
Pre-performance nutrition (carb loading)
Increase carbohydrate consumption in the days leading up to performance to increase glycogen stores in muscles and liver
Endurance athletes often taper (decrease their training) which allows for carbohydrate loading without having to consume excess foods
60
Pre-performance nutrition (meal)
-A meal consumed 3-4 hours before the event should be rich in low GI and complex carbohydrates found in bread, pasta, and potatoes (slow release of energy for endurance events)
-1-2 hours before the event, a small snack (fruit or cereal bar)
- To deal with current hunger, top up glycogen stores, hydration
61
During performance nutrition (fluid replacement)
-Frequent sips 200-300mL every 15 minutes
-Increased temperatures and humidity increase dehydration
-Drinking drinks with salts, sugars, and electrolytes
62
During performance nutrition (sports drinks)
Beneficial for activities lasting more than 30-60minutes.
-Contains 4-8% carbohydrates in the form of glucose and sucrose
-Delays onset of fatigue and drinks containing electrolytes can replace electrolytes lost in sweat (salts)
63
During performance nutrition (carb glycogen stores)
Sports drinks can provide quick and minimal amounts of glycogen
Endurance athletes may choose to use to replenish carbohydrates for sustained energy production. This may be in the form of sports gels, bars or something as simple as fruit
-More than 60 minutes
64
Post-performance nutrition (hydration)
-200-300mL per every 15mins of exercise (general)
-Fluids should be replaced in first hour after activity
-Each kilo lost is a litre of fluid
65
Post-performance (Glycogen stores)
-Helps to replenish glycogen stores in the muscles and liver.
-Hi GI foods for immediate replacement and more complex carbohydrates within 1-2hrs of completion of activity.
-Continue to refuel 24-48 hours
66
Post-performance (protein replacement)
-Should be consumed within 1- 2hrs of completion of activity
Assists in the repair and growth of muscles.
-Common practice for athletes who include resistance/strength training in their routine.
67
(Supplementation) vitamins and minerals
-B Vitamins: Optimize energy production, build and repair muscle tissue, red blood cell production
-Vitamin D: Calcium absorption, promotes bone health, regulates homeostasis of nervous system and skeletal tissue
-Iron: Transportation of oxygen around the body and muscles
-Calcium: bone repair, growth, and development
68
(Supplement) protein
-Aids in the growth and repair of muscle tissue, as well as recovery rates
-Often coming in the form of powders
-If they are consuming enough protein in their diet, they shouldn’t supplement as additional protein will result in excess body fat
69
(Supplement) Caffeine
-Stimulant of the nervous system, enhancing the athlete’s level of alertness
-Used to spare glycogen- generating energy
-Caffeine can increase heart rate, whilst also acting as a diuretic and cause dehydration
70
(Supplement) Creatine
Forms creatine phosphate, and it is part of the body’s energy production systems by resynthesizing ATP
-Creatine enhances the body’s ability to resynthesise ATP- advantageous for anaerobic activities
-Increasing muscular hypertrophy
-Can lead to weight gain, muscle cramps, tears, renal disease etc
71
Physiological strategies (cooling down)
One of the principles of training; involves light exercise that returns the body to the preworkout state, reducing heart rate and lowering body temperature. Helps remove lactic acid from the body’s working uscles, preventing DOMS due to relaxing muscles.
72
Physiological strategies (hydration)
Athletes must replace fluids lost, preventing hydration.
73
Neural strategies
Aimed at the body’s nervous system
74
Neural strategies (hydrotherapy- hot water)
Promotes blood flow and increases the body’s muscle and skin temperature, which may help to reduce stiffness in muscles.
75
Neural strategies (hydrotherapy- contrast water therapy)
Cold water usage preventing pain and inflammation in the body.
Both cause vasoconstriction and vasodilation reducing muscle soreness and removing lactates
76
Neural strategies (hydrotherapy- massage)
The manipulation of muscles to increase blood flow to the muscles, a reduction in soreness and increases relaxation. Removes lactic acid in the muscles, promoting blood flow.
77
Tissue damage strategies (cryotherapy)
-Contact sports or heavy stress on muscle sports may tear and damage muscle fibers
-Cryotherapy: Cold water/ice bath for ten minutes causing the reduction in vasoconstriction, swelling, inflammation, and DOMS
78
Psychological strategies
-Relaxing both body and mind
-Relaxation: Controlling anxiety and excitement after an event. High levels of anxiety or excitement increase heart rate and impair the body’s physiological recovery.
-Athletes can meditate, listen to music, yoga, floatation tank, as well as sleeping
79
What is cognitive skill acquisition?
-At this stage athletes (learners) make errors which are frequent and often the errors are large.
-Subroutines need to be established to assist with the learning of whole skills.
-This stage requires high levels of concentration and thinking about how to execute the skill.
80
What is associative skill acquisition?
-At this stage athletes (learners) experience success with a decreasing number of errors.
-They require high levels of practice, and often spend the most amount of time at this stage.
81
What is autonomous skill acquisition?
At this stage athletes (learners) make occasional errors, which can be identified by the athlete (learner) and at times adjusted mid-performance (e.g. diving).
-Their performance is characterized by looking automatic and consistent.
82
What are all the characteristics of the learner?
Personality, heredity, confidence, prior experience, ability
83
COTL- Personality
-The learner’s behaviour and attitude towards training and the activity
-Highly motivated, positive attitude towards training, ehtusiastic, dedicated, determined
84
COTL- Herdity
The athletes muscle fibre composition: FT and fast, slow twitch: endurance.
-Somatotype: the athlete’s body shape and type, with some types being better suited to particular activities etc
-Ectomorphic: smaller build (gymnastics)
-Mesomorphic: medium build (sprinting)
-Endomorphic: large build (weight lifting)
-gender: Males are stronger than females due to testosterone
-Height: Some athletes may be more disadvantaged or advantaged
85
COTL- Confidence
Attitude and self belief to perform the skill
-Confidence can also be external
86
COTL- Prior experience
Would learn the skill faster than someone with no experience
-The transfer of skills from one sport to another
-Lateral transfer: One sport to another (tackle in rugby to union)
-Vertical transfer: movement of skills from a lower order skill upwards (a push pass to a drive in hockey)
87
COTL- Ability
Capacity to learn and excute a skill
-Dependent on their kinesthetic sense, decision making, planning, intelligence, reaction time, problem solving
-Kinaesthetic sense: An awareness of body position and muscle movement during performance.
-Multi-limb coordination: The capacity to structure movements
-Perceptive sense: The capacity to receive and interpret information effectively, to enhance the quality of the response.
88
What is the learning environment?
The learning environment is not associated with the physical environment, is it based on the variables of skill acquisition. It is important for coaches to adapt the learning environment based on the acquisition of skill.
The learning environment includes:
89
What are open and closed environments?
-Open: the way the skill is performed changed depending on external factors like weather, climate, field of play, audience, opponent (tackle in rugby, tennis serve)
-Closed: Where and how the skill is performed is constant and the same every time (bowling)
90
What are gross and fine motor skills?
-Gross: Using large muscle groups (swimming and running)
-Fine: Small muscle groups (Darts)
91
What are discrete/serial and continuous skills?
-Discrete: Decisive beginning and end (golf club swing)
-Serial: Number of small skills together (dribbling)
-Continuous: A skill that doesn’t have a distinctive beginning or end (running)
92
What are self-paced and externally paced environments?
Self paced: the speed and timing at which the skill is performed is determined by the athlete (tennis serve)
-Externally paced: a source outside of the athlete determines the speed and timing of the skill (music for a dancing)
93
Decision making (performance element)
Decision-making refers to the various decisions made by any athlete during a performance. These include where to hit the ball, who to pass to and when, where to kick the ball and where to stand defensively. Decision-making can be improved by demonstrations or good decision-making, asking questions of the players such as “how do we create space here?”, practicing in game like scenarios, being allowed to explore various scenarios by changing oppositional tactics or strategies, and encouraging creativity in the athlete. The more opportunity athletes have to make decisions in games, the better they will get at it.
94
Strategic and tactical development (performance element)
Strategic and tactical development comes through technical efficiency, understanding the game, and good execution. Players who have good technical skills are more likely to make a successful pass or shot while under pressure and making decisions. Players who understand how the game works and which strategies or tactics are better in various situations, are more successful in executing the strategy or tactic and selecting the right one for success. The strategy or tactic must then be practised to ensure timing is correct and execution is smooth and successful. This often requires the strategy to be clear, each individual player to know their role within the strategy and then learning to execute the strategy using various tactics through practice in various situations, which will also develop good decision-making.
95
What is an athlete-centred approach?
-Provide choice within rules and limits
-Provide opportunities for independent work
-Provide feedback to promote problem solving
-Asking questions
-Making athletes accountable for their performance
96
What is the game sense approach?
-The Game sense approach enables learners to develop decision making, strategy, tac tics
-Modified games encourage learners to take on roles that require active thinking and decision making
-Allows the coach to pose questions around how movement could be changed to improve the outcome.
97
(MDPW) What is massed practice?
For automatic skill acquisition
-Lengthy sessions that have few and short breaks
-High motivation levels and endurance
-Condition in preseason
-Good for decision making, strategic dev- holistic approach to the game
98
(MDPW) What is distributed practice?
Cognitive
-Practice is divided into various sessions with larger rest periods
-High levels of motivation and interest
-Number of different skills
99
(MDPW) What is part practice?
Breaking down complex skills into different sub routines that learners can practise
-Gradually learning new skills, and learn each component of the skill before putting it together, meaning they develop better technique
100
(MDPW) What is whole practice?
-When the athlete practices the complete skill in its entirety
-Combines skill subroutines and allows the athlete to implement the skill in a game situation
-Associative and automatic
101
(IECDRP) What is external feedback?
-Sourced externally (coach, judges, crowds)
102
(IECDRP) What is concurrent feedback?
-Feedback recieved as they perform the skill
-The body’s proprioceptive mechanism
-The noise a skateboard makes etc, adjusting etc
103
(IECDRP) What is delayed feedback?
-Feedback the athlete receives after they have performed a skill
-Seeing if the basketball goes in the hoop
104
(IECDRP) What is results feedback?
-Quanitative feedback
-Score of game or from the judges
105
(IECDRP) What is internal feedback?
-Comes from within the athlete themselves
-Their own kinaesthetic knowledge. (what the bat felt like after it was hit)
106
(IECDRP) What is performance feedback?
-Qualitative feedback that the athlete receives about their performance
-Comments
-Videos etc
107
(KACT) Kinaesthetic sense
-The body’s ability to sense movement
-Athletes have greater ability and coordination
-Skilled performers can feel if they have successfully executed a skill while they are performing
-Allows them to change position if needed
108
Characteristics of skilled performers (KACT) Anticipation
-The athlete’s ability to sense and predict future situations that may occur
-Important for paced skills- tennis player can determine where they should position themselves in order to return a serve based on how their opponent hit the ball and at the balls speed
109
(KACT) Consistiency
-Skilled athletes can execute the same skills over and over again with little or no error while adapting to the game situation or environment
-Basketball player can dribble and lay up whilst ensuring the opponent doesn’t get the ball
110
(KACT) Technique
-The way the athlete conducts the skill
-Being efficient with their body energy and execute an aesthetically appeasing performance
-Looking effortless
-Performing under pressure or fatigue
111
What are objective performance measures?
These measures can be recorded independently of an observer or judge, e.g. recording of time or distance. Often sports try to include objective performance measures to contribute to the reliability of results
112
What are subjective performance measaures?
Subjective measures are based on individual judgements and opinions, e.g. scoring in gymnastics, boxing or diving. While subjective performances are judged by using a scoring system, it is the judge who decides the score.
113
The validity of tests
Validity refers to the extent to which a test is meant to measure. An athlete or coach can ask themselves… Does this test measure or prove what I need to find out or know? …to ensure the test is valid for the skills they wish to test.
114
The reliability of tests
Reliability refers to a test ability to indicate consistency between measures of the same skill. Athletes and coaches can ask themselves… Is the test the same as last time? Are the conditions the same? …to ensure the test will provide reliable results which can be compared to previous results.
115
Increasing reliability
-using the same location as previous tests.
• giving the same instructions and procedures.
• provide the athlete with the same number of attempts as the previous test.
• ensure the same scoring or measurement system is used across tests.
• checking the knowledge of results is consistent, e.g. if an athlete is made aware of their time half way through a test, it should be done for both tests
116
What is personal feedback?
These criteria are based on an individuals’ ideas and expectations about how a performance should be measured. Personal judging criteria is used commonly in the early stages of skill acquisition. This criteria is often determined by the coach as to what they think are important aspects of the skill to focus on.
117
What is prescribed feedback?
These criteria are developed by the governing body of a particular sport. The governing body identify critical components of skill execution which should be identified or performed. Elite athletes will work within these criteria rather than personal judging criteria. Many sports use prescribed criteria such as, surfing, diving, gymnastics and figure skating.
