Exam Flashcards
Elite Athlete Factors: Genetics
Unique genetic profile determines our general shape and fitness characteristics
Elite Athlete Factors: Fitness
Health and ability to perform daily activities. (Forms: Speed, Strength & Endurance)
Elite Athlete Factors: Psychological
Mental processes involved in behaviour. Such as motivation, concentration, determination.
Elite Athlete Factors: Skill Acquisition
A certain level of fitness, there are some people who rapidly learn and acquire, refine skills and others who take much longer.
Fitness Components: Flexibility
The range of movement around a joint.
Fitness Components: Anaerobic Capacity
The ability of the body to produce energy without using oxygen
Fitness Components: Speed
How fast you can move your body or body parts from one point to another
Fitness Components: Agility
The ability to change body positions or direction quickly and accurately while maintaining balance.
Fitness Components: Coordination
The ability to execute motor skills smoothly and accurately
Fitness Components: Reaction Time
The time from the presentation of a stimulus to the onset of a response
Fitness Components: Balance
To stay in control of your body position when stationary or moving
Fitness Components: Muscular Endurance
The ability of a muscle or group of muscles to perform repeated contractions for an extended period
Fitness Components: Muscular Strength
The ability of the muscle to exert a single maximal force to overcome resistance.
Fitness Components: Aerobic Capacity
The measure of the ability of the heart and lungs to get oxygen to the muscles.
Fitness Components: Body Composition
Proportion of bone, muscle and fat in an athlete.
Fitness Components: Muscular Power
Muscular Power is the ability to exert a force rapidly, over a short period
Fitness Test For Flexibility
Sit and reach
Fitness Test For Anaerobic Capacity
Phosphate recovery test
Fitness Test For Speed
50-metre sprint
Fitness Test For Agility
Illinois agility test
Fitness Test For Coordination
Alternate hand wall toss
Fitness Test For Reaction Time
Ruler drop test
Fitness Test For Balance
Stork stand test
Fitness Test For Muscular Endurance
Timed push-ups
Fitness Test For Muscular Strength
Grip strength
Fitness Test For Aerobic Capacity
Beep test
Fitness Test For Body Composition
BMI
Fitness Test For Muscular Power
Vertical Jump
List the three energy systems and complete the following for each:
What fuel is used
the muscle fibres involved
The time period it lasts for
Intensity of exercise
o What fuel is used
ATP-PC: Phosphate creatine
Anaerobic glycolysis: Carbohydrates
Aerobic: glycogen/glucose also using fats at rest
o Type and colour of muscle fibres involved
ATP-PC: Fast Twitch ( white )
Anaerobic glycolysis: Fast Twitch ( white )
Aerobic: Slow twitch ( red )
o The period it lasts for (duration)
ATP-PC: 6-8 secs
Anaerobic glycolysis: 10-60 secs
Aerobic: 1min - duration of exercise
o Intensity of exercise
ATP-PC: 95% +
Anaerobic glycolysis: 85-95%
Aerobic: 70-85%
Hydrotherapy
- vasodilation the vasoconstriction effect on blood vessels = increased blood flow
- increased removal of waste products from working muscles
- increased supply of 02 and nutrients to working muscles
- decreased severity of DOMS
cryotherapy
- ice packs
- reduces acute inflammation from muscle damage.
- reduces muscle spasm
- decreases blood flow
thermotherapy
- enhances soft tissue injury recovery
- increased blood flow
- increased neural transmission
active recovery
- reduction of intensity in movement post-stimulus and returning to pre-exercise condition
EXAMPLES: - slow jog
- stretches
- walking
- swimming
passive recovery
- eliminating exercise stimulus/movement to begin recovery process
EXAMPLES: - sauna
- hot/cold immersion
-sleep
what is DOMS?
DOMS stands for delayed onset muscle soreness, and it is muscle soreness that occurs a day or two after intense activity. It occurs because intense activity causes tiny muscle tears and our bodies respond to this by inflammation which can lead to soreness in the muscles.
What are ergogenic aids?
- Ergogenic aids: practices, substances or methods (legal or illegal) that improves performance.
- Anything that enhances (or is thought to enhance) physical or mental performance.
steroids benefits
- Anabolic steroids help build muscle tissue and increase body mass by acting like the body’s natural male hormone, testosterone.
explain EPO
EPO is A hormone that is used to help make red blood cells, and is a type of blood doping. EPO boosts the amount of oxygen going around the body.
what is the two types of blood doping?
- AUTOLOGOUS: The transfusion of one’s own blood which has been stored until needed
- HOMOLOGOUS: The transfusion of blood that has been taken from another person with the same blood type.
Explain the inverted U theory
- An athlete needs to have an optimal level of arousal to perform successfully.
- If under-aroused the athlete may become lethargic, distracted or disinterested.
- If over-aroused the athlete may become stressed, anxious or overwhelmed.
- Athletes require different levels of arousal to perform.
- E.G The more complex the task the lower the arousal
How can attention be improved?
Strategies to improve attention and concentration:
- Centered breathing
- Mental rehearsal and practice
- Positive self-talk and cue words
What is mental imagery?
- When athletes visualise themselves flawlessly performing a skill or competition event such as sinking a putt in golf or throwing a free throw in basketball.
intrinsic and extrinsic motivation
- Motivated athletes are more likely to perform to their best and achieve success
INTRINSIC MOTIVATION: Comes from within and occurs when factors such as enjoyment and satisfaction are the primary motivation for performance.
EXTRINSIC MOTIVATION: Has external focus and usually involves some form of material benefit such as financial reward, awards and recognition.
methods to increase and decrease arousal
INCREASE: Pre-game pump up, exercises, motivational addresses, music and video footage
DECREASE: Controlling breathing, doing muscle relaxing exercises
sequential and simultaneous summation of force
- SEQUENTIAL: The activation of body parts that are used in sequence to produce force
- SIMULTANEOUS: The use of multiple body parts at the same time to produce force (sprinter explosively moves multiple body parts at the same time)
What is impulse?
- Impulse is a measure of the force applied for a specific time (Particularly throwing activities require the performer to to apply as large force as possible for as long as possible.)
CHO Loading
Ensuring the body’s stores of carbohydrates ( glycogen ) are full before exercise. It is when you eat lots of carbs before exercise so the body’s stores are full and ready to use when needed. Eat more low GI carbs, glycogen stores and carb levels are more ready and fuller.
pre-exercise meals
3-4 hours before exercise: carbohydrate-loaded foods such as pasta, rice, crumpets and jam, baked beans, cheese potatoes, and fruit salad with yogurt.
1-2 hours before exercise: Liquid supplement meal, fruit bars, fruit, cereal with milk, sports bars, and smoothies.
Less than 1 hour: Sports drink, carbohydrate gel, jelly lollies, cordial, sports bars.
Rate of fluid loss
In percentage of Body Weight
2% ~ Impaired performance
4% ~ Capacity for muscular work declines
5% ~ Heat exhaustion
7% ~ Hallucinations
10% ~ Circulatory collapse + heat stroke
High/low GI
High GI: Carbohydrate foods that are broken down quickly by your body and cause a rapid increase in blood glucose. Simple carbs such as sugar, fat, and lollies.
Low GI: Causes your blood sugar levels to rise and fall slowly, and may help you feel fuller for longer. Complex carbs such as starches, bread, rice, crackers, flour, pasta, and potatoes.
Why do we need Fibre?
Fibre is undigested parts of food that travel through your digestive system and feed on gut bacteria. Fibre slows down digestion and makes us feel fuller for longer, a lack of fibre can lead to bowel cancer, heart disease, type two diabetes, and stroke.
Liquid meal?
Carb gels, and sports drinks, contain carbs, choose to get energy from that form because food takes longer, and liquid is easier to digest, the night before you will want to eat low gi carbs but just before of during you will use those gels or drinks to boost your energy and glycogen levels.
Food Sources and Functions CHO
CHO ( carbohydrates ) is used mainly in exercise and is the body’s primary source of energy for the body and brain.
Excess CHO that is not burnt off is stored in the muscles and liver,.
Food Sources and Functions FATS
Fats: Unsaturated fats such as plants, and fish help to reduce heart disease and help lowering cholesterol.
Saturated: Meat+other animal products, dairy products, chocolate, sugar. Heightens cholesterol and increases the chances of heart disease and stroke.
Food Sources and Functions PROTEINS
Protein Growth and repair of body cells, protein is useful after sport to repair the damage to rebuilding the fatigued cells.
