exam revision Flashcards
1
Q
direct approach
A
Coach orientated instruction model where the learner is given explicit instructions about skill execution and tactical awareness
2
Q
constraint-based coaching
A
seeks to develop effective movement skills within a game context. Rather than focusing on mastering ‘textbook techniques’ and then attempting to apply them within a game, it places the learner in a game context as soon as it is practical to do so
3
Q
explicit
A
learning that takes place as a result of direct instruction, where the performer is told what to do and when to do it
4
Q
implict
A
learning through doing. The participants learn through completing a task.
5
Q
individual constraints
A
Physical, psychological and behavioural characteristic of the individual performer
Can include: Height, Weight, Fitness, Motivation, Confidence, Decision-making skills, Learning styles
6
Q
task constraints
A
External to body
Related specifically to tasks or skills (goal of task, rules guiding task performance, equipment)
7
Q
environmental constraints
A
Characteristics of the environment in which the performance takes place
Can include physical characteristics such as: Climate Playing surface, Stadium lighting
Can include social factors such as: Influence of peers, Cultural norms
8
Q
game sense
A
a method of teaching tactical awareness and effective skill performance through game constraints modification and the use of guiding, open-ended questions.
9
Q
core elements of game sense
A
1 = Modified short-side games to simulate decision-making and movement skills.
2 = Coaches using questions for learning process
3 = Establish environment where learning occurs through problem solving
4 = Constraints are manipulated to emphasize a particular learning goal
5 = Four game categories:
- Invasion
- Striking/fielding
- Net/Court
- Target
10
Q
open motor skill
A
skills that are performed in an environment that is constantly changing and is externally paced.
11
Q
closed motor skill
A
skills that are performed in a predictable, self-paced environment.
12
Q
discrete skill
A
Skills with a distinct beginning and end
13
Q
serial skill
A
series or group of discrete skills strung together to create a more complicated, skilled action
14
Q
continuous skill
A
Skills that have no distinct beginning or end
15
Q
fine motor skill
A
delicate, precise movements that engage the use of small muscle groups
16
Q
gross motor skill
A
movements involving the use of large muscle groups that result in a coordinated action
17
Q
diminishing returns
A
as a performer becomes more competent in their skill performance and progresses to the latter stages of learning, there is a gradual reduction in the rate of improvement in skill performance in response to practice
18
Q
practice distribution
A
the ratio between time spent actively practising and time spent resting during a practice session
19
Q
massed practice
A
a form of practice in which there is little or no rest between repeat performances of a skill
20
Q
distributed practice
A
a form of practice in which smaller practice time intervals are interspersed with rest periods
21
Q
intrinsic feedback
A
Sensory information the learner receives directly from skill execution
visual
auditory
proprioceptive
touch
22
Q
augmented feedback
A
information about a skill performance that comes from an external source.
23
Q
knowledge of performance
A
feedback regarding how a skill is performed; assessing performance on the basis of process and skill technique
24
Q
knowledge of results
A
information about the outcome of skill performance; information regarding the relative success or failure in regard to the intended goal of the movement skill
25
prescriptive feedback
points out the skill error and prescribes a strategy to correct it
26
descriptive feedback
gives an account of the learner's skill performance and provides details of what they performed correctly and what they performed incorrectly
27
cognitive stage
The initial phase of learning of motor skill where the emphasis is on conscious understanding of the task requirements
28
characteristics of cognitive stage
- The performer makes many skill errors and struggles to understand they the errors occur or how to correct them
- Largely placed through trial and error
- Shortest of the 3 stages
- Improvement in skill performance tend to be rapidly early in the learning process
29
coaching in cognitive stage
- Performer must dedicate a considerable amount of attention to understand the skill
- Important for the coach to not overload his or her learners with information
- Feedback should be simple
- Performers benefit from watching repeated demonstrations of effective technique
- Verbal instructions should be clear and concise
- Coach should provide feedback on the relative success of the performance
30
associative stage
the second phase in the learning of a new skill in which movement patterns become more refined and consistent through practice
31
characteristics of associative stage
- Moves away from trail and error style of learning towards refining and replicating the required movement pattern
- Learner is able to perform the skill but need regular practice to eliminate minor errors
- Learner beings to understand why they make errors and starts to comprehend and adopt strategies to correct these errors
- They are able to pay more attention to the game environment as they require less attention to understand the skill
- Learner is able to interpret relevant cues in a game situation and selects the appropriate skill to perform
32
coaching for associative stage
- Coaches must provide regular practice opportunities
- The learner should be exposed to a more open competition environment where they learn to recognise important cues and develop their decision-making capabilities
- Coaches should continue to assist the learners to recognise why they have made an error and develop their ability to self-correct the error
33
autonomous stage
the learner can perform the skill almost automatically
34
characteristics for autonomous stage
- The skill is ingrained and second-nature to the perform with very little attention required for skill execution
- Performer is able to multi-task
- Performers become further aware of their competitive environment developing their tactical and strategic awareness and their decision-making capabilities
35
coaching for autonomous stage
- The coach should provide precise feedback to further improve skill execution
- Pay attention to keeping the performers motivated to further improve/refine their skill
- Use match stimulation to enhance statical knowledge and decision-making skills
36
variability
to the amount of change and uncertainty in an environment or in the performance of a skill.
37
blocked practice
a type of practice in which each skill component is practised repetitively as an independent block
38
serial practice
A form of practice that involves rehearsing different skills but in a fixed and relatively predictable sequence.
39
random practice
A form of practice that involves rehearsing a number of different skills in an unpredictable sequence.
40
deliberate practice
any activity that is undertaken with the specific purpose of increasing performance, requires cognitive and/or physical effort and is relevant to promoting positive skill development in a particular sport.
41
deliberate play
a form of sporting activity involving early developmental physical activities that are intrinsically motivating, provide immediate satisfaction, and are designed to maximise enjoyment. They are activities that are regulated by rules adapted from standardised sport rules and are set up and monitored by the participants themselves
42
fundamental motor skills
movement patterns that involve different body parts. They are the foundational movements to more specialised sports-specifc skills.
43
stages of qualitative movement analysis
preparation, observation, evaluation, error correction
44
preparation
Knowledge of the skill, Identify critical variables
45
observation
Correct viewpoint (lateral/anterior/posterior), Number of observations, Extended observation (fatigue), Game or practice
46
evaluation
Measure critical variables, Prioritise weaknesses
47
error correction
Select appropriate intervention, Provide feedback
48
frequency feedback
Refers to how often an external source (e.g. coach) provides feedback to the skill learner.
49
summary feedback
providing feedback after watching a series of skill attempts
50
faded feedback
High at the beginning of a practice session but progressively reduced the longer the session goes on
51
bandwidth feedback
a procedure for delivering feedback in which errors are given only if they fall outside some range of correctness
52
performer regulated feedback
feedback provided at the athletes request
53
coach regulated feedback
coach regulates the type and amount of feedback given to facilitate effective skill learning
54
timing of feedback
refers to when feedback is provided to the skill learner in relation to their performance.
55
terminal feedback
information that is given at the completion of a skill performance.
56
concurrent feedback
information that is given during a skill performance.
57
sociocultural influences on skill development
- family
- peers
- gender
- socio-economic status
- cultural beliefs/traditions
- local community
58
fundamental motor skills categories
object control (throwing, catching) , body control (tumbling, climbing), locomotive skills (running, jumping), aquatic skills (floating)
59
purposes of delivering feedback
motivates the learner, highlights skill errors, provides positive reinforcements
60
biomechanics
The study of the mechanical principals that govern human movement
61
kinetics
The study of forces that cause motion
62
kinematics
The description of motion
63
motion
Movement of a body's movement against time
64
linear motion (translation)
motion that occurs either in a straight line or curved path
65
linear motion (translation): rectilinear
where all parts of a body travel in a straight line, at the same distance, in the same direction and at the same time
66
linear motion (translation): curvilinear
curved path of motion
67
angular motion
Rotation of a body around a central point/axis
68
mass
The quantity of matter found within a particular body
69
inertia
A tendency for a body to resist a change in its state of motion, whether that state is a rest or moving with a constant velocity
70
dynamic inertia
The tendency of a body in motion to stay in motion
71
static inertia
the tendency of a body at rest to remain at rest.
72
force
generated when one body acts upon another
73
unit of force = Newton (N)
N = m x a
Force = mass x acceleration
74
factors that contribute to force
gravitational force, drag, friction
75
gravitational force
A force that attracts any two objects with mass
76
friction
A force that arises when one object or body move across another, it always opposes motion. It plays a large part in changing the state of motion of an object or body
77
static friction
friction between two objects that are not moving
78
sliding friction
occurs when 2 objects slide over each other
79
rolling friction
when 1 object rolls across another object
80
fluid friction
friction by water
81
drag force (air resistance)
When an object moves through a fluid (a gas or a liquid) it will experience resistive forces that we call drag forces
82
form drag
Disturbed air that is created after an object experiences air resistance
83
effects of drag on objects
it causes the projectile to slow down and reduce its flight time and the resultant distance it travels
84
how can you decrease effect of drag force
velocity - lower the velocity = lower air resistance
mass - greater mass = lower air resistance
shape - objects considered streamlined will experience less air resistance than those that are not
surface area - lower surface area = lower air resistance
nature of the surface area -smooth surfaces decrease drag
85
momentum + formula
the quantity of motion of a moving body
mass x velocity
86
conservation of momentum
Whenever two bodies collide, the combined momentum of the two bodies is conserved (stays the same)
87
summation of force/momentum
In order to maximise the velocity of an object that is thrown, kicked or hit, then momentum must be generated sequentially from the segments closer to the centre of gravity and transferred to the segments further away from the centre of gravity it is also the timing, coordination and sequencing of multiple body parts to create the required amount of momentum
88
sequential force summation
The activation of body parts that are used in sequence to produce force
89
principles of force summation
Activating the stronger and larger muscles first
Using as many body parts as possible Enabling force to be generated over a greater time
Transferring momentum from one body part to another when at maximum velocity
The presence of a stable base for maximal acceleration of body parts to occur so that momentum can be transferred successfully from one body part to another
Ensuring appropriate follow-through is used to prevent unnecessary deceleration of body parts
90
impulse + formula
a product of the force applied to an object or body, and the duration it is applied for
force x time
91
how is impulse used to accelerate momentum of objects
The greater the impulse = the greater the momentum generated. For this to occur, the force (via a combination of mass and acceleration) should be applied over the longest period of time
92
Newton's first law of motion (law of inertia)
An object will stay at rest or continue to travel in the same direction at a constant velocity unless acted on by an unbalanced force
93
Newton's second law of motion (law of force and acceleration)
The rate of acceleration of a body is proportional to the force applied to it and in the direction in which the force is applied
94
Newton's third law of motion (law of action and reaction)
For every action there is an equal and opposite reaction
95
distance
Path of a body as it moves from one location to another
96
displacement
Measure how far you finish from your start position in a set direction
97
speed + formula
the rate of change in distance
distance/time
98
velocity + formula
the rate of change of position of an object with respect to time
displacement/time
99
acceleration + formula
Rate at which the velocity of a body changes with respect to time
force/mass
100
projectile motion
An object or body that is launched into the air and affected only by forces of gravity and air resistance
101
factors that affect projectile motion
height, angle and speed of release
102
factors that affect projectile motion: height of release
If the angle and speed of release are constant. An object released from a higher point will travel further once released from a lower level
103
factors that affect projectile motion: angle of release
where maximal distance of a projectile is desired there needs to be an optimal angle of release to maximise the effects of both gravity and air resistance
In these instances the desired angle of release is 45 degrees Any deviation form this optimal angle will result in reduced distance. Some sporting situation require that the angle of release will be higher or lower than 45 degrees
104
factors that affect projectile motion: speed of release
The greater the force applied to the projectile = the greater the speed and further it will travel. All other factors being equal
105
moment of inertia + formula
A measure of an objects resistance to change in its rate of rotation
mass x (radius x radius)
106
angular velocity
rate of change of angular displacement
107
angular momentum
The quantity of angular motion possessed by a rotating body
108
conservation of angular momentum
a spinning body will continue spinning indefinitely unless an external force acts on it
109
angular distance
the total of all angular changes that result from an object or body part angle between the starting and finishing position
110
angular displacement
the change in the angle as an object rotates
111
stability
the degree to which a body resits changing its equilibrium
112
balance
the ability to control the state of equilibrium
113
equilibrium
When there are no unbalanced forces or torques acting on it
114
static equilibrium
the state in which body has 0 velocity and 0 acceleration
115
dynamic equilibrium
The state in which a body is in motion with a constant velocity
116
factors that affect stability/balance
Centre of Gravity, base of support, and line of gravity
117
centre of gravity
The theoretical point in an object at which its entire mass appears to be concentrated; also known as centre of mass and can be located outside your body
118
base of support
Area bound by the outermost regions of contact between a body and support surface
119
line of gravity
an imaginary vertical line passing downwards through the centre of gravity
120
first class lever
Have the axis as the central component that separate the force and (RAF/FAR) (No mechanical advantage or disadvantage)
121
second class lever
Have the resistance as the central component that separate the axis and force (FRA/ARF) ( Mechanical advantage (+1))
122
third class lever
Have the force as the central component that separates the axis and resistance (AFR/RFA) (No mechanical advantage (-1))
123
mechanical advantage
less effort is used compared to the amount of force produced
124
mechanical disadvantage
when the effort you put into the system is greater than the force produced
125
mechanical advantage of levers
Mechanical advantage = force arm (distance between the force and the axis)/resistance arm (distance between axis and the resistance)
126
difference in force required when mechanical advantage is less than 1 vs more than 1
If the force arm is longer than the resistance arm, then the mechanical advantage is deemed to be greater than 1, where the force that is needed to move the load is less than the force of the resistance. In other words, less effort is required to move the resistance. If it is less than 1, the force that is needed to move the load is more then the force of the resistance making more effort required to move the resistance.
127
weight
a force that is exerted on the body by gravity, it is directly proportional to the mass of an object.
128
torque + formula
A measurement of the force which cause something to rotate around a point
force x length
129
ATP-CP system: yield
limited yield
<1 mole of ATP for every CP molecule
130
ATP-CP system: rate
Explosive/Instantaneous
3.6mol/min
131
ATP-CP system: fuels
CP (creatine phosphate)
132
ATP-CP system: sporting examples
100m sprint, 50m freestyle, fielding events
133
anaerobic glycolysis system: yield
2-3 ATP per glucose molecules
134
anaerobic glycolysis system: rate
Fast
1.6mol/min
135
anaerobic glycolysis system: fuels
carbohydrates
136
anaerobic glycolysis system: sporting examples
400m sprint, 100m freestyle
137
aerobic glycolysis/lipolysis system: yield
38 ATP per glycogen molecule
441 ATP per triglycerides (147 per FFA)
138
aerobic glycolysis/lipolysis system: rate
Glycogen 1.0mol/min - Medium
Triglycerides <1.0mol/min - Slow
139
aerobic glycolysis/lipolysis system: fuels
Fats, Carbohydrates, Proteins
140
aerobic glycolysis/lipolysis system: sporting examples
800m, 1500m, marathon, triathlon
141
ATP-CP system: fatigue/limiting factors
Limited fuel stores, CP depletion
142
anaerobic glycolysis system: fatigue/limiting factors
Accumulation of metabolic by products: H+ ions,
143
aerobic system: fatigue/limiting factors
Fuel depletion of glycogen
Thermoregulatory fatigue
144
ATP-CP: by-products
Creatine, Pi, ADP
145
anaerobic glycolysis: by products
Lactate, H+ ions, ADP
146
aerobic: by-products
CO2, H2O, heat
147
best suited recovery: ATP-CP
Passive, At the end of the activity, breathing rate is above normal and during this passive recovery time ATP and CP within the muscle are being rebuilt during the time of excess post-oxygen consumption
148
passive recovery times of ATP restoration
50% of the ATP and CP is restored within 20 seconds
70% of the ATP and CP is restored within 30 seconds
75% of the ATP and CP is restored within 40 seconds
87% of the ATP and CP is restored within 60 seconds
Most of the ATP and CP intramuscular stores are replenished within approximately 3 minutes
149
best-suited recovery: anaerobic
active
150
active recovery - anaerobic
The active recovery is used to:
- Reduce heart rate to resting levels
- Replenish oxygen levels in the blood, body fluids and myoglobin
- Increase blood flow to the working muscles
- Remover higher lactate concentration levels
- Accelerate oxidation as the boosts the clearance rate of lactate
- Resynthesises high energy phosphates
- Support the small energy cost to maintain elevated circulation and ventilation
- Remove metabolites after exercise
151
best suited recovery: aerobic
active
152
active recovery - aerobic
Active recovery is suitable after aerobic type activities and allows:
- Resynthesis of high energy phosphates
- Replenishment of oxygen in the blood
- Replenishment of body fluids
- Replenishment of myoglobin
153
lactate inflection point (LIP)
The highest intensity point where there is a balance between lactate production and removal from the blood
154
what is physiologically occurring once LIP is exceeded
athlete/performer begins to slow down as more lactate is being produced then removed
155
ATP-CP: intensity
max intensity (95-100% MHR)
156
ATP-CP: duration
0-10 seconds
157
anaerobic: intensity
high intensity (85-95% MHR)
158
anaerobic: duration
10-60 seconds
159
aerobic: intensity
Submaximal intensity exercise (glycolysis) (70-85% MHR)
Resting/low intensity exercise (lipolysis) (<70% MHR)
160
aerobic: duration
60+ seconds
161
food fuels
carbohydrates, fats, proteins
162
chemical fuels
PC
163
carbohydrates: storage and transport forms
Adipose tissue (around the body) and Triglycerides (muscles), Free fatty acids,
164
protein: storage and transport forms
amino acids
165
acute responses to CARDIOVASCULAR system
- Increased heart rate
- Increased stroke volume
- increased cardiac output,
- Increased venous return
- Increased blood pressure
- Redirection of blood flow to the working tissues of the body arteriovenous oxygen difference
- Decreased blood volume
166
heart rate (bpm)
the number of times the heart contracts or beats per minute. (bpm)
167
max heart rate
the highest heart rate value achieved in an all-out effort to the point of exhaustion
168
anticipatory response
when the heart rate rises above resting values just before the start of exercise
169
heart rate relationship with exercise
Heart rate will increase in a linear fashion with exercise intensity until maximum is reached
170
heart rate: physiological response
An increase in heart rate results from more contractions per minute and therefore a greater amount of blood is supplied for diffusion and use by the working muscles for aerobic energy production
171
stroke volume (mL/beat)
the amount of blood ejected from the left ventricle with each beat (contraction) of the heart.
172
stroke volume: physiological effects
An increase in stroke volume results in more blood pumped per contraction and therefore a greater amount of blood is supplied for diffusion and use by working muscles for aerobic energy production.
173
stroke volume relationship with exercise
Increases in a linear fashion with exercise until approximately 40-60% of maximum intensity then plateaus.
174
cardiac output (L/min)
The amount of blood ejected from the left ventricle of the heart per minute. Q ∙ = heart rate (HR) × stroke volume (SV).
175
cardiac output: physiological effects
An increase in cardiac output results in more blood pumped per minute and therefore a greater amount of blood is supplied for diffusion and use by working muscles for aerobic energy production.
176
cardiac output relationship with exercise
Cardiac output increases in a linear fashion with exercise intensity
177
arteriovenous oxygen difference (a-VO2 diff)
a measure of the difference in the concentration of oxygen in the arterial blood and the concentration of oxygen in the venous blood
178
venous return (L/min)
The amount of blood that is returned to the heart via the veins to the right atrium.
179
increased venous return: physiological effects
Delivers blood back to the heart to reoxygenate. Venous return is achieved through three mechanisms; muscle pump, respiratory pump and constriction of veins (venoconstriction).
180
blood pressure (mmHg)
the pressure exerted by the blood against the walls of the arteries when the heart contracts and relaxes
181
increased blood pressure: physiological effects (systolic)
the pressure on the artery walls during the contraction phase of the heart cycle
182
increased blood pressure: physiological effects (diastolic)
the pressure on the artery wall during the relaxation phase of the heart cycle
183
redistribution of blood flow to working muscles
the redirection of the blood away from major organs and towards the working muscles
184
redistribution of blood flow to working muscles: physiological effects
The larger percentage of blood that can be redirected to working muscles will mean there will be more oxygenated blood available for energy production. It can be achieved through the mechanisms of vasodilation and vasoconstriction.
Vasodilation involves the blood vessels expanding their diameter to let more blood through to the working muscles.
Vasoconstriction involves the blood vessels constricting to allow less blood to be pumped to major organs.
185
when does vasodilation occur
the smooth muscle in the walls of blood vessels relax and increase the diameter of the blood vessel opening increasing blood flow to working muscle that require oxygen for ATP production
186
when does vasoconstriction occur
smooth muscle in the walls of blood vessels contract and reduces the diameter of the blood vessel, reducing blood flow and the delivery of oxygen to a particular site in the body
187
thermoregulation
aims to regulate the body temperature of a person and involves the body vasodilating blood vessels near the skin to help cool the blood.
188
thermoregulation: physiological effects
causes a decrease in performance due to less blood being available at the working muscles.
189
decrease blood volume
causes a decrease in performance due to less blood being available at the working muscles.
190
acute responses in respiratory system
- increased respiratory frequency
- increased tidal volume
- increased ventilation
- increased pulmonary diffusion
- increased oxygen uptake
191
respiratory rate
the number of breaths taken per minute.
192
increased respiratory rate: physiological affects
Increases the availability of oxygen that can be diffused into the bloodstream via the alveolar-capillary interface. It therefore increases oxygen delivery to the working muscles for aerobic energy production.
193
tidal volume (L)
the amount of air breathed in and out in one breath
194
increased tidal volume: physiological effects
Increases the availability of oxygen that can be diffused into the bloodstream via the alveolar-capillary interface. It therefore increases oxygen delivery to the working muscles for aerobic energy production.
195
ventilation (L)
the amount of air inspired or expired per minute by the lungs. Ventilation (V) = respiratory frequency × tidal volume.
196
increased ventilation: physiological effects
Increases the availability of oxygen that can be diffused into the bloodstream via the alveolar-capillary interface. It therefore increases oxygen delivery to the working muscles for aerobic energy production.
197
pulmonary diffusion
the process whereby oxygen is taken in via the lungs to the blood, and carbon dioxide is diffused from the blood to the lungs.
198
increased pulmonary diffusion: physiological effects
Pulmonary diffusion occurs via the alveolar-capillary interface. After inspiration, oxygen moves from an area of high concentration in the lungs to an area of low concentration in the blood.
Carbon dioxide moves from an area of high concentration in the blood to an area of low concentration in the lungs to be expired.
An increase in pulmonary diffusion provides a greater amount of oxygen delivered to working muscles and greater removal of carbon dioxide.
199
oxygen uptake (VO2)
the amount of oxygen transported to, taken up by and used by the body for energy production.
200
maximum oxygen uptake (VO2 max)
the maximum amount of oxygen per minute that can be transported to, taken up by and used by the body for energy production.
201
acute responses in muscular system
- Increased motor units and muscle fibre requirement
- Increased blood flow to the muscles
- Increased arteriovenous oxygen difference
- Increased muscle temperature
- Increased enzyme activity
- Increased oxygen supply and use
- Decreased muscle substrate
202
increased motor units and muscle fibre requirements
During exercise we require muscular contractions to move our skeletal muscle to create movement. The greater the demands for exercise the greater the needs for muscular contractions. The body responds by increasing the firing of the motor neurons and the muscle fibres it stimulates. The greater the amount of motor units that are recruited the greater the force it stimulates
203
increased blood flow to muscles
Extra demand of the muscles for oxygen during exercise leads to vasodilation of the capillaries and redistribution of blood flow from the internal organs to the working skeletal muscles
204
increased arteriovenous oxygen difference
During exercise working muscles extract more of the available oxygen from the blood through the myoglobin and mitochondria.
Increase in the amount of blood that is delivered and utilised by the muscle to produce energy production.
205
increased muscle temperature
Increased blood flow to the muscles coupled with the heat generated as a by product of the increased production of ATP during exercise results in an increase in muscle temperature
206
increased enzyme activity
Increased blood flow to the muscles coupled with the heat generated as a by product of the increased production of ATP during exercise results in an increase in muscle temperature
207
increased oxygen supply and use
Muscle cells extract and use more oxygen from the blood during exercise because of increased demand for ATP
208
decreased muscle substrate
Muscular stores of ATP, creatine phosphate, glycogen and triglycerides begin to deplete during exercise because they are sources of fuel for the production of ATP
The depletion of these energy stores, especially CP and glycogen contributes to the fatigue experienced during exercise and physical activit
209
absolute VO2 max
expressed in liters/minute (L/min); used for non-weight bearing tests
210
relative VO2 max
expressed in milliliters/kilogram/minute (mL/kg/min); allows for a more accurate comparison of different sized individuals during weight bearing exercises
211
factors affecting max oxygen uptake (VO2 max)
Gender
Genetics
Age
Training status
212
factors affecting max oxygen uptake: gender
Females tend to have lower oxygen uptake values compared with males of similar age and athleticism
213
factors affecting max oxygen uptake: training status
Trained athletes have a higher VO2 max then untrained athletes
214
factors affecting max oxygen uptake: age
VO2 max tends to decline with increasing age
Peaks during late adolescence and early adulthood and then declines from that point
215
purpose of activity analysis
helps coaches and performers gain specific knowledge that can be used to design tailored training programs. It gathers sport specific physiological data through a record of performance via viewing or recording of an individual.
216
what is information of an activity analysis used for
- Set individual and team goals
- Structure training sessions to enable the athlete to best meet the demands of the sport
- Provide feedback for players and compare against team and competition benchmarks.
217
advantages of direct observation
- Ability for coaches/athletes to implement immediate change if required
- Highly practical in a variety of settings
218
disadvantges of direct observation
- difficult with large population group
- only specific PA behaviours can be observed
- no supportive data
- highly subjective
- memory limitations
- labour intensive
219
advantages of digital recording
- Ability to store and archive footage
- Ability to replay at any time
- Ability to share and transmit footage easily
- Computer programs (Hawkeye etc.) can process footage for further analysis
- Increased accuracy when compared to direct observation
220
disadvantages of digital recordings
- Labour intensive process - filming, editing etc.
- Expensive
- Trained equipment operators often required
- Difficulty associated with recording sports that cover large areas
221
advantages of heart rate monitors
low participant burden
222
disadvantages of heart rate monitors
- the need to calibrate the device to each individual
- during low-intensity exercise, the relationship between exercise intensity and heart rate is frequently not linear
- At a low level of intensity, factors that affect heart rate such as stress, fear, excitement and changes in body temperature need to be considered as they may cause a false reading
223
advantages of GPS
- easier and more efficient way of collecting movement patterns
- Allow multiple athletes to be recorded at the same time and data is easily stores and converted into information that can be analysed
224
disadvantages of GPS
- can be expensive
- limited to outside activity
- technical operators of equipment is required
225
types of activity analysis
skill frequencies, movement patterns, heart rates, work to rest ratios
226
what information can be extracted from skill frequencies
- The major muscle or muscle groups most used
- Which main muscle groups re used early in the match and whether they are different from those used later in the match
- Whether the muscle concentration is powerful and fast or slow and repeated
- Whether muscle strength or muscle endurance is most important
- What range of motion and flexibility is exhibited
- frequency of common skills executed in match
- effectiveness of common skills executed in match
- fitness components
227
what information can be extracted from movement patterns
- distance travelled and time spent in different speed zones
- average distance travelled in each speed zone
- number of efforts completed in each speed zonE
- hot spots on the field where repeated movement patterns or set plays are completed
- contrasting movement patterns at different stages of a match/race
- contrasting movement patterns at different stages of a season
- fitness component
- energy system
- intensity
228
what information can be extracted from heart rate
- intensity
- fatigue
- recovery
- energy system
229
what information can be extracted from work to rest ratio
- determine an athletes energy systems and intensity of effort
230
ATP-CP: work to rest ratio:
1:5+
231
anaerobic: work to rest ratio
1:3-1:4
232
aerobic: work to rest ratio
1:1, 1:2, 2:1+
233
aerobic power
The maximum rate of energy production from the aerobic system
234
factors affecting aerobic power
age, sex, muscle fibre type
235
anaerobic capacity
The total amount of energy obtained from the anaerobic system
236
factors affecting anaerobic capacity
age, sex, muscle fibre type, lactate tolerance
237
muscular strength
The peak force that a muscle can develop
238
factors affecting muscular strenght
speed of muscle contraction, length of muscle fibre
239
muscular power
The ability of a muscle or group of muscles to exert maximum amount of force in the shortest period of time
240
factors affecting muscular power
joint around the muscle, warm up
241
muscular endurance
The ability of a muscle or a group of muscles to sustain repeated contractions against a resistance for an extended period of time
242
factors affecting muscular endurance
sex, lactate tolerance
243
factors affecting speed
flexibility, reaction time
244
agility
A combination of flexibility and speed which allows the performer to change direction with maximal speed and control
245
factors affecting agility
muscle fibre type, sex
246
flexibility
range of movement around a joint
247
factors affecting flexibility
body composition, gender, warm up
248
balance
The ability of the body to remain in a state of equilibrium when performing a desired task
249
factors affecting balance
line of gravity, base of support
250
body composition
The relative proportions of bone, muscle and fat within the body
251
coordination
The ability to use different parts of the body together smoothy and efficiently
252
factors affecting coordination
genetics, age
253
reaction time
the time between the stimulus and first response
254
factors affecting reaction time
probability of cue occurring, sex
255
6 stages of informed consent that must be addressed prior to testing
- Pre-test screening
- Explanation of fitness test
- Explanation of potential risks
- Explanation of testing benefits
- Confidentiality assurance
- Signature of participant
256
types of fitness testing
Laboratory, Field, Direct, Indirect, Maximal, Submaximal
257
laboratory fitness test: example
VO2 maximum treadmill test
258
laboratory fitness test: advantages
- accurate
- Ability to measure a wide range of physiological parameters
- provides direct measures of performance
- controlled environment
- qualified personnel conducting test
259
laboratory fitness test: disadvantages
- expensive
- time consuming
- need of a qualified personnel
- impractical
260
field fitness testing: example
12-minute Cooper Run Test
Multi-stage Fitness Test
261
field fitness testing: advantages
- Readily available and inexpensive equipment, Allow simultaneous testing of large groups
- highly practical and accessible
- Most provide indirect measures that can then be used to estimate performance
- Individual can administer test themselves or with anyone's assistance
262
field fitness testing: disadvantages
- Not as precise as laboratory tests
- Provides estimates or predictions of fitness levels
- uncontrolled environments
- reduced accuracy
263
direct fitness testing: example
VO2 maximum treadmill test
264
direct fitness testing: advantages
- accurate
265
direct fitness testing: disadvantages
- Often requires expensive equipment and trained personnel
- Can be time-consuming and physically demanding
266
indirect fitness testing: example
- Predicted VO2 Max using the Cooper Run Test
- 20 metre shuttle run test
267
indirect fitness testing: advantages
- Less expensive and easier to administer
- Can be used with larger groups of people
268
indirect fitness testing: disadvantages
- less accurate as they compare norms and are not individualised
- Results can be influenced by estimation errors and individual variability
269
maximal fitness testing: example
1-repetition maximum (1RM) strength test
270
maximal fitness testing: advantages
- Provides accurate assessment of an individual's maximum capacity
- Useful for designing high-performance training programs
- completed under laboratory conditions
271
maximal fitness testing: disadvantages
- High risk of injury and physical strain
- Not suitable for all populations
- impractical
- time consuming
- longer recovery needed
272
submaximal fitness testing: example
Harvard step test
273
submaximal fitness testing: advantages
- Safer and more comfortable for participants
- Can provide useful estimates of fitness levels without maximal effort
- practical and accessible
- less disruptive to training
- Use physiological markers such as heart rate response that correlate with VO2 maximum
274
submaximal fitness testing: disadvantages
- Less precise than maximal tests
- Requires accurate prediction models to estimate maximal capacity
275
Pre-participation health screening (PAR-Q): aim
identify individuals who may need medical clearance before engaging in physical activity to ensure safety and prevent exercise-related health risks
276
Pre-participation health screening (PAR-Q): aim
determine the safety or possible risk of exercising for an individual based on their health history, symptoms, and risk factors.
277
what are the 12 training principles
- Frequency
- Intensity
- Time
- Type
- Progression
- Specificity
- Individuality
- Diminishing returns
- Variety
- Maintenance
- Overtraining
- Detraining
278
frequency
the number of training sessions completed per week.
Frequency needs to be a minimum of 3 sessions x per week to see improvement.
Frequency needs to be 2 sessions x per week to maintain current levels.
279
maintenance
completing the minimum amount of training required to stay at current level of fitness.
280
intensity
the level of physical exertion at which the training is being performed.
281
time
the duration of either training program (weeks), session
(minutes), activity (minutes/seconds).
282
type
refers to the method of training being used.
283
progression
gradually increasing or 'overloading' a training stimulus
to ensure continued improvements and avoid plateauing.
284
adjustable variables
- Number of sets/repetitions (increased)
- Number of sessions per week (increased)
- Amount of resistance (increased)
- Level of intensity (increased)
- Duration of work (increased)
- Duration of recovery time (decreased)
285
specificity
- replicating the characteristics of a sport or activity in training to ensure it benefits performance.
- E.g Energy system usage (work : rest ratio), Fitness components, Major muscles and movements, Frequent skills
286
individuality
tailoring training programs to suit individual factors such as genetics, injuries and fitness levels.
287
diminishing returns
The rate of fitness improvement diminishes as a person approaches their genetic potential
288
variety
providing different activities and contexts to prevent boredom and to challenge the body in new ways.
289
overtraining
a condition experienced when training load exceeds recovery, resulting in symptoms such as fatigue and decreased performance.
290
detraining
occurs when training stops for whatever reason, and the body begins to return to pre-training fitness levels.
291
training methods
- Continuous
- Fartlek
- Interval (long, short, intermediate, HIIT)
- Resistance
- Plyometrics
- Circuit
- Flexibility
292
continuous training
- Involves working at a steady state intensity within the aerobic zone, for a minimum of 20 minutes.
- Targets aerobic power and muscular endurance.
- Must be completed with the 'aerobic training zone' = 70-85% of maximum heart rate.
293
continuous training: work to rest ratio
1:1, 1:2, 2:1
294
continuous training: intensity
70-85% MHR
295
continuous training: duration
minimum duration of 20 minutes
296
continuous training: frequency
minmum 4x per week
297
continuous training: energy system
aerobic
298
continuous training: progressive overload
Increase distance of work interval
increased duration of work interval
increased intensity
299
fartlek training
involves continuous running with random bursts of speed.
Targets aerobic power, anaerobic capacity and muscular endurance.
300
fartlek training: duration
Minimum of 20 minutes per sessions
301
fartlek training: type
most specific to athlete: Running, Swimming, Rowing Cycling
302
fartlek training: energy system
Aerobic system, Anaerobic glycolysis system
303
fartlek training: intensity
Aerobic: 70-85% MHR
Anaerobic: 85-95% MHR
304
fartlek training: frequency
4x per week
305
fartlek training: progressive overload
- Increasing the frequency of the high intensity efforts
- Increasing the duration of the high intensity efforts
- Increasing the overall distance covered
- Including more hills and variety on terrain
- Shortening the time to cover the same distance
306
interval training
- involves alternating moderate-high intensity work periods with rest or low intensity.
- Can target aerobic power, anaerobic capacity and muscular endurance (depending on interval length and intensity)
307
long interval training: energy system
aerobic
308
long interval training: work interval training
30 secs - 4 mins
309
long interval training: reps
2-4
310
long interval training: sets
2
311
long interval training: recovery time
30 secs - 4 min
312
long interval training: work to rest ratio
1:1, 1:0, 2:1
313
long interval training: frequency
4-5 per week
314
interval training: progressive overload
- Work interval distance
- Work interval time
- Rest interval time
- Rest interval type
- Number of repetitions
- Number of sets
315
intermediate interval training: energy system
anaerobic glycolysis
316
intermediate interval training: work interval training
- 10-60 secs
- 100m-300m
317
intermediate interval training: intensity
85-95% MHR
318
intermediate interval training: reps
6-10
319
intermediate interval training: sets
2
320
intermediate interval training: rest interval training
30-180 secs
321
intermediate interval training: work to rest ratio
1:3
322
intermediate interval training: frequency
3 per week
323
short interval training: sets
3
324
short interval training: reps
6-15
325
short interval training: work interval
3-10 secs
10-100m
326
short interval training: rest interval
3-50 secs
327
short interval training: work to rest ratio
1:5+
328
short interval training: energy system
ATP-CP
329
short interval training: frequency
3x per week
330
short interval training: intensity
95% MHR
331
HIIT: energy system
aerobic
332
HIIT: frequency
3x per week
333
HIIT: work duration
30 secs - 4mins
334
HIIT: rest duration
2-3 minutes
335
HIIT: reps
4-6
336
HIIT: sets
1
337
resistance training
- involves completing exercises that create muscular contractions.
- Can target muscular strength, power or endurance depending on weight, reps, sets etc.
338
resistance training: isoinertial
Type of dynamic muscle contraction where the resistance against the muscle remains constant
339
concentric phase
The muscle contracts against the force of gravity
340
eccentric phase
The muscle lengthens under tension with the force of gravity
341
resistance training: isometric
The muscle length remains the same as it contracts under tension
342
resistance training: isokinetic
Variable resistance provided by a machine
343
resistance training: load RM%
Muscular strength:
70-80% RM
Muscular endurance:
50-70% RM
Muscular power:
30-60% RM
Muscular hypertrophy:
70-80% RM
344
resistance training: reps
Muscular strength:
6-10
Muscular endurance:
10-15
Muscular power:
3-6
Muscular hypertrophy:
8-12
345
resistance training: sets
Muscular strength:
2-6
Muscular endurance:
1-3
Muscular power:
1-3
Muscular hypertrophy:
1-3
346
resistance training: contraction speed
Muscular strength:
Moderate
Muscular endurance:
slow for moderate reps, moderate for high reps
Muscular power:
Fast
Muscular hypertrophy:
slow to moderate
347
resistance training: rest/recovery
Muscular strength:
2-3 min - heavy loads
1-2 min light loads
Muscular endurance:
1-2 min for high rep sets
Muscular power:
2-3 min - heavy loads
1-2 min light loads
Muscular hypertrophy:
1-2 min
348
resistance training: frequency
Muscular strength:
3-4x per week
Muscular endurance:
3-4x per week
Muscular power:
3-4x per week
Muscular hypertrophy:
4x per week
349
different factors of resistance trainng
Muscular strength:
High load (%RM) and low volume (reps)
Muscular power:
Moderate load (%RM) with fast contraction speed
Muscular endurance:
Low load (%RM) and high volume (reps)
Muscular hypertrophy:
Moderate load (%RM) and high volume (reps)
350
resistance training: progressive overload
- Increasing reps
- Increasing sets
- Increases load
- Decrease rest period
- Decrease stability
351
plyometrics
involves completing activities which involve rapid and repeated muscle contractions.
Targets muscular power.
352
plyometric training guidelines (8)
1. An adequate warm-up must be performed, consisting of general aerobic activities progressively increasing in intensity and including dynamic flexibility.
2. The development of a good strength base should precede plyometric training.
3. Begin with low to moderate level plyometric exercises and progress to higher levels when sufficient strength and power have been developed.
4. Plyometric exercises should be performed in a controlled manner using good postural technique.
5. Footwear that has good ankle and foot support is recommended.
6. Plyometric exercises should be undertaken on shock-absorbing surfaces.
7. Plyometric exercises should be undertaken early in a training session so that the exercises aren't being performed when the person is fatigued.
8. There should be at least 48 hours recovery between each plyometric session and a maximum of two sessions per week for beginners
353
plyometric training: low impact
The height for low-impact exercises is 25 centimetres or less, and the beginner should start with repetitions of 10 × 1-5 sets. The appropriate rest and recovery time between sets is 3 minutes.
354
plyometric training: high impact
The height for high-impact exercises is 35 centimetres and above, and the athlete should perform repetitions of 10-25 × 1-5 sets. The appropriate rest and recovery time between sets is 10 minutes.
355
plyometrics: progressive overload
- Increase reps
- Increase sets/laps of circuit
- Perform higher impact exercises
- Decrease rest period
- Decrease stability
- Add more stations
- Increase time at each station
356
flexibility training
exercises to improve range of motion for specific joints. Can include static, dynamic, ballistic and PNF stretching.
Targets flexibility only.
357
flexibility training: frequency
3-4x per week for 3 weeks
358
static stretching
a joint is taken through it's range of motion and 'held' for 10+ seconds
359
dynamic stretching
a joint is moved through it's range of motion with controlled movement/momentum.
360
balistic stretching
similar to dynamic stretching but with greater speed/force applied
361
PNF stretching
involves moving a joint to the end of it's ROM, before contracting the muscle isometrically for 5-6 secs and repeating
362
circuit training
rotating between activity stations, often training multiple fitness components throughout.
Able to target any fitness component, depending on what activities are included in circuit.
363
fixed time circuit
Individuals complete as many repetitions as possible in an allocated time
364
fixed load circuit
Number of repetitions to be completed is pre-determined
365
individual load circuit
Based on individuals pre-test results
366
circuit training: progressive overload
Increasing reps
Increasing number of circuits
Increasing weights
Changing the lengths and nature of their recovery periods
For fixed interval circuits athletes can lengthen the work period
367
components of training session
warm up
conditioning phase
cool down
368
warm up
initial phase that prepares the body and mind for the demands of the conditioning phase and reduces the risk of injury.
369
conditioning phase
main part of session where relevant energy systems/fitness components are targeted by specific training methods.
370
cool down
final phase designed to return body to pre-exercise levels and reduce effects of fatigue
371
warm up aims
Increases muscle temperature
Increases core body temperature
Increases respiration rate
372
warm up stages
Stage 1: 5-10minutes of low intensity aerobic activity such as walking, jogging or exercise bike
Stage 2: specific movements at a gradually increased intensity
Should replicate movements and actions that will be used in the session, focusing on key muscle groups
Dynamic stretching should be used (but not static)
373
conditioning phase aims
The main part of the session
Targets relevant energy systems/fitness components
Particular emphasis on areas of fitness that need improvement
374
cool down aims
Aims to return the body to pre-exercise levels, reversing the effects of fatigue
Helps break down (oxidate) and remove metabolic by-products
Helps prevent venous pooling and reduces the effects of delayed onset of muscle soreness (DOMS)
