Core 2 - Factors affecting performance Flashcards

Question

B.Analyse progressive overload and how it can be applied to both aerobic and resistance training

Answer 1

- Gains in fitness only occur when the training load is greater than normal and progressively increased as improvements occur - The body becomes familiar with a particular level of stress through physiological adaptations, allowing the body to work at a higher level - Must steadily increase in intensity to not cause fatigue or injury but to continuously stress the body otherwise performance will decrease or plateau Aerobic training: Increase speed or duration of training -> increased cardiac output and oxygen uptake Resistance training: Increase reps, sets, load or reduce rest period -> hypertrophy

Answer 2

* - Effects of training are specifically related to the type and manner of training conducted as the body adapts to various stresses in different ways * - Training must be relevant to desired adaptations * - Most beneficial when training activity resembles movements performed in game, using same energy systems, muscle groups and components of fitness with similar intensity and duration Aerobic training: marathon runner would target aerobic system through continuous aerobic training to develop the slow twitch muscle fibres to efficiently utilise oxygen Resistance training: Sprinter would focus on increasing leg power through barbell squats with a high load, low rep set and longer rest.

Answer 3

* Lack of training can cause the physiological effects of training to be reversed. * Bigger gains have the potential for bigger losses, lost at a similar rate to which they were gained * Athletes must actively participate in training programs even when injured or during off-season to maintain benefits Aerobic training: Ability of working muscles to use oxygen is reduced within 4-6 weeks -> train at 70% MHR at least 3x week Resistance training: Muscle atrophy seen within 2 weeks -> train 1x week same intensity as previous training

Answer 4

* - Using the same drills and routines every training session is not productive, causing boredom and lower motivation * - Using different techniques challenge athlete through activity, initiative and implementation * - Prevents overuse injuries and repetitive strain Aerobic training: Swimming, running, cycling or circuit training Resistance training: isometric and isotonic methods using free or fixed weights, elastic resistance or hydraulics

Answer 5

* The level of intensity needed in order to stress the body to the point of adaptation or improved performance * Aerobic threshold: 65-75% MHR -> when lactate begins to rise above resting levels -> improvement in aerobic capacity * Anaerobic threshold: 75-85% MHR -> when lactate is produced at a higher rate than removed (lactate inflection point) -> improvement in anerobic capacity (ability to break down and remove lactic acid) Aerobic training: Training in aerobic training zone (intensity between aerobic and anaerobic threshold), closer to the anaerobic threshold Resistance training: Power (1-6RM), strength and hypertrophy (8-12RM), endurance (12-15RM)

Answer 6

* - Warm up: 1. Increase body temperature (jogging- stimulate cardiorespiratory system) -> 2. stretching (toe touch- reduce injury) 3. Callisthenics (walking lunges - prepares body for movements in game) * - Cool down: lowers body temperature and heart rate, recovery, waste removal Aerobic training: 10 min warm up, gradually increasing heart rate to training zone Resistance training: 10 min warm up, increasing blood flow to working muscle groups (push-ups)

Answer 7

* Resting heart rate * Stroke volume and cardiac output * Oxygen uptake and lung capacity * Heamoglobin levels * Muscle hypertrophy * Effect on fast/slow twitch muscle fibres

Answer 8

Number of times the heart beats per minute at rest - Indicates how hard the heart is working - Decreases with training due to: increased stroke volume - cardiovascular system is more efficient -> Less energy used - Specificity: aerobic training - Training threshold: training zone 65-85% MHR

Answer 9

SV: amount of blood pumped out of the left ventricle in one contraction CO: amount of blood pumped out of the left ventricle per minute Increases at rest and during exercise with training due to: - Heart getting stronger, producing more force to pump residual fluid - Left ventricle increases in size, filling more completely during diastole - More blood in circulation - Allows more efficient circulation and lowered heart rate -> more oxygen available to produce more energy, efficient in aiding recovery through lactic acid removal - Specificity: endurance, aerobic training - Training threshold: training zone 65-85% MHR

Answer 10

Amount of oxygen the working muscles can absorb and utilise - Best indicator of cardiorespiratory endurance - Increases with training due to increased number of oxidative enzymes, blood volume, myoglobin, and haemoglobin - Allows faster and more efficient transportation of oxygen to the muscles, more energy produced, aiding recovery through lactic acid removal - Specificity: aerobic training - Training threshold: training zone 65-85% MHR

Answer 11

- Total amount of air that can be inhaled or exhaled during a breath - Little or no change with training due to increased blood volume - Vital capacity slightly increases, residual volume slightly decreases, tidal volume does not change at rest but may increase at maximal levels of exercise due to increased oxygen demand

Answer 12

Amount of haemoglobin protein molecules in the blood - Makes up red blood cells which bind to oxygen, carrying it from the lungs to the muscle tissues - Increases with training due to Increased number of oxidative enzymes, blood volume, myoglobin, and haemoglobin - Blood is able to carry a higher capacity of oxygen -> more energy produced, efficient recovery aiding in lactic acid removal - Specificity: high altitude training and endurance training - Training threshold: training zone 65-85% MHR

Answer 13

- Growth of muscles mass and size of muscle cells - Increases with strength training due to: microtears in muscles fused together to form new muscle protein strands - Allows increased size and function of muscles and increased capacity to contract strongly for longer periods -> power, endurance - Specificity: resistance training of specific muscles - Progressive overload: encouraging adaptations

Answer 14

- Fast twitch/white fibres: explosive, anaerobic events - Do not change but increases in number with training due to: hypertrophy, increased PC stores and removal of lactate - Improved anerobic performance -> strength, power - Specificity: anaerobic resistance training (low rep, high load) - Progressive overload: encouraging adaptations - Slow twitch/red fibres: contract over long durations for endurance events - Do not change but increases in number with training due to: hypertrophy, and increased glycogen stores - Improved aerobic performance -> endurance - Specificity: endurance resistance training (high rep, low load) - Progressive overload: encouraging adaptations

Answer 15

- Motivation is what drives athletes to do what they do, train, improve and perform. - Higher motivation is more likely to induce greater success due to high levels of commitment to training and performance. - Categorising types of motivation assists in managing motivation, anxiety or arousal.

Answer 16

* Positive * Negatiive * Intrinsic * Extrinsic

Answer 17

The desire to experience and continue to experience the rewards of achieving a successful outcome -> Positively reinforces high performance E.g. self-satisfaction, praise, financial gain, media coverage

Answer 18

The desire to avoid the consequences of an unsuccessful outcome -> causes ‘choking’, indecision, ‘safe play’ -> destructive long-term E.g. fear of failure, disappointment, loss of respect, missing team selection

Answer 19

Comes from within the individual -> long-term E.g. personal gaols, self-satisfaction, disappointment, fear of failure Beneficial for sports that are prolonged and require high self discipline e.g. marathon running and cycling

Answer 20

Extrinsic: Influences from sources outside the individual-> long-term E.g. coach, crowd cheers, money, team selection Beneficial for competetive or team sports such as boxing and football

Answer 21

Anxiety is a psychological responses bringing feelings of nervousness and unease while arousal is a physiological response to stimuli such as coaches, crowds, or rewards causing increased heart rate, blood pressure and neural activity. Anxiety negatively affects performance while arousal at optimal levels can benefit performance.

Answer 22

Trait: Influence of characteristics and genetics of a person, varying in levels amongst athletes. Identifying triggers can aid in management State: influence of the environment, brough on by particular activities or situations in which the athlete is performing in (high pressure moments -> penalty shot)

Answer 23

Varies amongst athletes depending on how they view certain situations * Personal, competition, social, physical pressures * Past experience e.g. Injury * Support e.g. family * Expectations e.g. high ranking athletes

Answer 24

Optimal arousal: When an athlete’s level of arousal is beneficial to performance - Arousal raisers: praises: loud claps/cheers, physical activity, warm up - Arousal depressors: encouraging focus, routine, calming techniques Inverted U hypothesis represents the optimal arousal as too little or too much can hinder peformance. This differes for specifc sports. i.e. Golf -> hockey -> Boxing

Answer 25

* Concentration/attention skills * Mental rehearsal/visulation * Relaxation techniques * Goal setting

Answer 26

Concept of focusing on the process and technique of a task rather than the outcome to enhance focus and minimise the impact of distraction - Breaking down skill and focusing on technique - Need to know what to focus on at a particular time and how to widen and narrow attention skills - Block out distractions through self-talk to enclose one’s thoughts - Intense focus: refined skills e.g. golf, table tennis - Sustained attention: long duration e.g. marathon, cycling - Focus and attention: high level skill over long duration e.g. netball, football

Answer 27

Technique of visualising the performance or skill prior to executing it, boosting confidence and motivation while minimising anxiety through familiarity - Requires vivid, realistic mental recalling and reliving of what is required of the body in the movement - Aids in acquisition of skill, heightens concertation, increases arousal - Used before golf swing -> proper technique, appropriate force and backswing applied to move ball to intended position

Answer 28

Strategies to control arousal to reach optimal levels, decreasing muscular tension and anxiety to accurately reproduce skills learnt during training in competition * Progressive muscular relaxation: special exercises to relax muscle groups * Mental relaxation: relaxing mind and narrowing thoughts * Centred breathing: lengthening breath, reducing heart rate and anxiety * Meditation: Narrowing one’s thought with images and sounds

Answer 29

Creating targets to direct efforts towards, allowing enhanced motivation and ability to measure progress - Goals should be SMART: specific, measurable, achievable, realistic, time - Short-term: achieved in limited time-period, stepping stones for long-term goals e.g. strength train 3x week - Long-term: achieved over long-period, ultimate aspiration driving athlete e.g. qualify for Olympics - Behavioural: behavioural expectation in training or competition e.g. punctuality - Performance: level of success e.g. Olympic medal

Answer 30

* Type of sport/activity: energy demand * Goals to be met: moving up or down a weight class * Energy requirements: high intensity vs low intensity * Hydration requirements: f1 drivers * Level of competition: elite athlete, recreational

Answer 31

Carbohydrates: - Broken down into glycogen, the fuel source for the lactic acid and aerobic system - Contains nutrients that power essential body function Hydration - Regulates temperature by cooling heated muscles - Dilutes toxic waste - Aids oxygen and waste transportation

Answer 32

Aim: - Minimise hunger - Ensure hydration - Maximise muscle and liver glycogen stores Types of food - Carbohdrate loading - High carb drinks -> energy and hydration - Complex carbs (pasta, cereal, bread) 70% of diet-> slow energy release - Lower fat, protein and fibre -> longer to digest and can cause discomfort - Familiar foods -> avoid adverse reactions Amount of food: Depends on type of activity e.g. endurance athletes require more kj to fuel themselves over a golf player When to eat - 3-4 hrs before: meal e.g. crumpets with honey - 1-2 hrs before: snack, liquids e.g. energy bar - 1hr <: carb solution drinks e.g. sports drink Hydration - 2-3L prior to day of performance - 500ml morning of - 250ml 30 min before

Answer 33

Strategy where training and nutrition is changed to maximise muscle glycogen stores prior to endurance competition. - 2-day high carb loading phase: 10-12g of cabs/1kg body mass with complex carbs instead of simple carbs: pasta, bread, rice, oats - Exercise taper: Reduce training volume and intensity 2-4 days prior to event This improves performance by 2-3%, delaying the point where muscles run out of fuel

Answer 34

Aim: - Minimise fluid lost - Provide additional fuel source Depending on intensity, duration, humidity, sweat rates: - Regular fluid: 200-300ml of fluid (sports drink) every 15-20 minutes -> prevent dehydration - Electrolytes: salts and mineral, important for chemical breakdown and nerve conduction -> loss through perspiration - Carbohydrates: 30-60g per hour (banana, jelly beans, energy drinks) -> conserve and maintain blood glucose levels - Avoid diuretics -> induces urination

Answer 35

Aim: - Refuel energy stores - Rehydrate to replace fluids and electrolytes - Repair and regenerate damaged tissues - Revitalise and maintain good immune function Proactive recovery: immediate refuelling and rehydrating until pre-event stage is achieved (8-12hrs) - High carbohydrate (High GI) -> restore glycogen stores, raise blood glucose quickly - High protein -> muscle regeneration, repair damaged tissues - Water, sports drinks and electrolytes -> replace fluids -> Athletes must drink enough to match their sweat loss, measured by weighing before and after

Answer 36

**Pre-performance** **Gymnast**: Moderately high carbohydrate, low fat and fibre -> easy to digest as event is not as long. Adequate Hydration: 3-4L of water the day before and 500ml morning of **Marathon runner: **Carbohydrate loading 2-3 days prior to maximise glycogen stores as the sport exceeds 60 minutes, High carb snacks before event, Hydration: 3-4L of water the day before and 500ml morning of **During-performance** **Gymnast:** Do not need food during their event does not last long enough to deplete blood sugar levels, regular hydration **Marathon runner: **High carb and GI snacks to provide additional fuel source, Maintain hydration and blood sugar level e.g. sports drinks with electrolytes **Post-performance** **Gymnast:** Moderate carbohydrate: Not excessive as stores are not drained, Moderate protein: Help muscles recover, Hydration: Adequate amount as dehydration is not caused **Marathon runner:**: High carbohydrate with high GI to quickly to restore glycogen stores, High protein to aid muscle regeneration and repair damaged tissues, Hydration: replace fluids to match sweat loss

Answer 37

* Vitamins and minerals: for body function * Protein: cell structure, function, recovery * Caffeine: stimulate cognitive function * Creating products: compund resynthesising ATP form ADP

Answer 38

- For: Aid in growth, development, and metabolism by catalysing the breakdown of carbs, proteins and fats, beneficial for those deficient - Against: Balanced diet provides sufficient amounts, excessive consumption is harmful and ineffective, expensive

Answer 39

- For: Maintain lean body mass and strength, aids with defficiencies - Against: Unless experiencing health difficulties or restrictive diet (vegetarian), balanced diet is sufficient. Too much cause excessive calcium in urination and osteoporosis

Answer 40

- For: Alertness -> improved memory, concentration, metabolic processes -> improved endurance - Against: diuretic -> dehydration, impact sleep -> hinder recovery

Answer 41

- For: May enhance energy production for anaerobic activities, hypertrophy - Against: Little to no evidence, only beneficial if original levels are low, kidney damage

Answer 42

**Physiological strategies:** Focuses on removal of metabolic by-products and nutrient plan to replace lost fluids energy-rich nutrients **Neural strategies:** Focuses on the nervous system and relieving tension **Tissues-damange strategies:** Focuses on repairing sore, bruised or teared muscles **Psychological strategies:** Focuses on both mind and body to manage anxiety and motivation

Answer 43

**Cognitive stage ** Beginning stage where learner gains general understanding of skill - Large and frequent errors - Learner must think a lot about the skill and how to execute it - Requires lots of feedback and demonstrations (videos) **Associative** Largest and longest stage where learner has a good idea of the skill - Lots of practice to gain confidence and enhance synchronisation - Errors are less frequent and smaller - Feedback becomes internal **Autonomous** Final stage where athlete has full control and understanding of skill - Athlete can execute skill automatically without thinking about it - Can focus on other aspects of competition (who to pass to, where to hit ball) - Kinaesthetic sense, good anticipation, consistency

Answer 44

* Personality * Heredity * Confidence * Prior experience * Ability

Answer 45

The way one behaves, thinks, and feels - Traits: determination, enthusiasm, dedication, positive attitude, cooperation, patience - E.g. Good work efforts allows faster skill development

Answer 46

Genetically inherited traits - Gender: height, male testosterone -> more strength and power - Muscle type: fast/slow teach muscle fibres aerobic vs anaerobic events - Somatotype: body type suited to different sports - E.g. ectomorphs who are tall and thin are suited to high jump

Answer 47

One’s own belief in their ability, positively influencing skill acquisition - Unlocks energy/creativity approaching skill and learning regardless of difficulty - E.g. willing to attempt difficult skills

Answer 48

Lateral transfer: similar skill from one context to another Vertical transfer: skill from lower order to higher - Accelerates learning process due to familiarity, fluidity - E.g. learning to surf after learning to skateboard

Answer 49

Natural ease of learning and fluidity in performing new skills - Includes competency, intelligence and comprehension to information or feedback - E.g. Capacity to read a game and make strategic moves

Answer 50

Open: Performed in constantly changing environment (weather, opposition, surface) e.g. cross country running Closed: Performed in stable environment e.g. table tennis Gross: Requires large muscle groups e.g. running Fine: Requires small or isolated muscles (wrist flexors, bicep) e.g. shooting Discrete: Has a clear beginning and end e.g. flip in gymnastics Serial: Combines separate skills to perform a larger complex skill e.g. surfing Continuous: Has no distinct beginning or end e.g. running Self-paced: It’s timing and speed determined by performer e.g. archery Externally paced: It’s timing and speed determined by external factors e.g. opposing players or rhythmic gymnastics

Answer 51

**Decision making** Players must quickly make smart decisions according to skill, strategies and rules E.g. where to hit ball, who to pass to and when, where to stand - Improved by demonstrations, questioning, variation and practicing in game like scenarios **Strategic and tactical development** Strategy: overall method used to achieve the goal E.g. where an athlete should be at a particular time and what they should do Tactics: gaining advantage over opponents E.g. Moving into spaces, marking players - Technical Efficiency: using correct technique, enhancing consistency when executing movements/strategies - Understanding: variations, backup plans - Skilful Execution: Practiced multiple times in drills that replicate game-like situations; more pressure should be gradually applied to prepare players with smart decision-making in various scenarios

Answer 52

**Massed** - Continuous practice session with smaller rest periods than work intervals - Works well for skilled and motivated athletes - Suits skills that are exciting or frequently used in performance - e.g. uneven bar transition **Distributed ** - Broken-up practice sessions with longer breaks than work intervals - Works well for less skilled or unmotivated athletes - Used for more difficult skills that need to be broken up, lots of feedback - e.g. passing in basketball **Whole practice** - Skill is practiced in its entirety - Used for discrete and continuous skills - E.g. running or swimming **Part practice** - Skill is broken down into smaller parts, each practiced in isolation before joined - Used for teaching serial skills - E.g. basketball layup: dribbling to the basket, catching the ball, driving up to the basketball, shooting and landing

Answer 53

Internal feedback - Comes from within performer - Relies on senses, proprioceptive mechanisms and how the movement felt - E.g. Basketball player feeling the ball was not thrown correctly External feedback - Comes from outside the athlete - E.g. Videos, coach, crowd Concurrent feedback - Occurs during execution of the skill, constantly being applied - E.g. readjusting centre of gravity during handstand Delayed feedback - Received after skill is completed - E.g. video analysis of golf swing Knowledge of results - Provides information about the outcome of the skill after execution - E.g. scoring a goal, distance Knowledge of performance - Provides information about the process of movement during execution - E.g. Height of toss in tennis serve

Answer 54

**Kinaesthetic sense** Being aware and in control of the position and movement of the body E.g. Adapting to pressuring situations and modifying technique during basketball **Anticipation** Ability to predict what may happen in various situations E.g. Direction of ball or opponent, allowing added time to respond/outmanoeuvre opponents **Consistency** Ability to perform the desired movement repeatedly E.g. Scoring free throw **Technique** Procedure or practical method applied to a particular task E.g. Tennis: can serve at high speeds, apply bounce/topspin

Answer 55

**Objective:** independent of the observer, measured using something other than person observing (stopwatch, measuring tape, record of goals) E.g. Long jump and Football **Subjective: **performance measures dependent on observer, based on opinions, feelings, and general impressions E.g. dance and gymnastics

Answer 56

**Validity** - Test’s ability to measure what it is supposed to measure - E.g. beep test measures aerobic capacity, not anaerobic capacity **Reliability** - Test’s consistency and ability of scorer to produce the same result each time for same performance (use of equipment) - E.g. 50m run on grass vs sand

Answer 57

**Personal** - Preconceived ideas or expectations to judge a performance - E.g. Attitudes or bias towards dance performance **Prescribed** - Established standards or qualities to assess competitions - E.g. Checklists, degree of difficulty charts for gymnastics routine Dancing, gymnastics and diving subjective judgement is used with prescribed judging criteria to standardise interpretations.