Exam Revision Flashcards
What factors make an elite athlete?
Genetics
Fitness
Physical factors
Physical skill
What is an elite athlete?
An elite athlete is a person who competes in top competition in their chosen sport. They are highly trained and successful.
Define genetics
The unique genetic profile that we each have determines our general shape and fitness characteristics.
Define fitness
The response to fitness training is another factor that is important in the final performance of the athletes.
Define psychological factors
Refers to the mental processes involved in behaviour.
Define physical skill
The ability to rapidly improve skills
List the fitness components
Muscular endurance Power Balance Flexibility Stamina Strength Speed Body composition Agility Coordination
Define muscular endurance and give examples of fitness tests
The ability of your muscles to produce small sub maximal efforts repeatedly for a sustained a mount of time.
Eg. curl ups, push ups
Define power and give examples of fitness tests
The ability to use strength quickly
Eg. 50 m sprint, vertical jump
Define balance and give examples of fitness tests
The ability to control your body position when moving or stationary
Eg. Stalk stand
Define flexibility and give examples of fitness tests
The ability of your muscles, tendons and ligaments to stretch to enable movement at a joint.
Eg. Sit and reach
Define stamina and give examples of fitness tests
The ability of your heart and lungs to deliver oxygen to your muscles.
Eg. Beep test
Define strength and give examples of fitness tests
The ability to use your muscles to make use of maximum force in a short amount of time.
Eg. Grip strength
Define speed and give examples of fitness tests
The ability to move your body quickly
Eg. Shuttle run
Define Body composition and give examples of fitness tests
The different percentage make up of bone muscle and fat in the body
Eg. BMI
Define agility and give examples of fitness tests
The ability to change directions quickly
Eg. DON’T NEED TO KNOW
Define coordination and give examples of fitness tests
The ability to perform skills fluently and accurately
Eg. Basketball throw
What are the 3 energy systems
ATP-PC
Lactic acid
Aerobic
ATP-PC
- What fuel is used
- Muscle fibre type
- Time it lasts for
- Intensity
- Stored carbohydrates
- White (fast twitch)
- First 10 seconds
- Maximal (greater than 95%)
LACTIC ACID
- What fuel is used
- Muscle fibre type
- Time it lasts for
- Intensity
- Carbohydrates only
- White (fast twitch) but some red fibres
- 10-30 seconds
- Near maximal (85-95%)
AEROBIC
- What fuel is used
- Muscle fibre type
- Time it lasts for
- Intensity
- Carbohydrates, fats, proteins (last resort)
- Red (slow twitch)
- 30 seconds +
- Sub maximal (less than 85%)
How many energy system can work at once? Give an example
Through interplay, all systems can work together but at different intensities. Eg ATP-PC is for explosive movements, lactic acid is when the body can’t sully enough oxygen so it burns glucose, aerobic is mainly for long duration activities.
How much carbohydrates fats and proteins are recommended for an athlete’s balanced diet?
45-65% carbohydrates
10-35% proteins
20-35% fats
What is glycemic index (GI)
The glycaemic index is a ranking given to food to describe how quickly the carbohydrates in the food is broken down and absorbed into the bloodstream.
Examples if high GI foods
White bread
Potatoes
White rice
Examples of low GI foods
Grain bread
Lentils
Fruit
What is carbohydrate loading, and what does an athlete need to do to carbohydrate load successfully
When an athlete cuts down on training and intakes a lot more carbohydrates than usual in their diet in order for the glycogen stores to be topped for later event .
When are depleted glycogen stores replenished?
Can be most rapidly restored within the first 15 min after exercise.
Caffeine is considered a diuretic. What does this mean, and how does it affect the athlete?
This means that caffeine is a drug that increases the production of urine. This can affect the athlete as it can cause:
- dehydration
- weight loss
Negative and positive effects of caffeine on the athlete
Negative -increased urine -increased heart rate -dehydration Positive -increased alertness -improvement in sport performance
Positives of using sport drinks
- hydration
- energy boost
- provides electrolytes, carbohydrates and glycogen
Name an electrolyte that assists with fluid regulation
Potassium or sodium
What time frame after exercise are an athletes muscles the most receptive to glycogen replenishment?
First 30 mins after intense exercise
Benefits of carbohydrate Gels
- provides athlete with carbohydrates and glycogen
- energy
- gets to the spot is short amount of time
Why nutrition after exercise is important
- recover
- rehydrate
- refuel (energy)
- improve future performance
What role does protein play in post exercise nutrition?
Rebuilds muscle tissue after exercise and produces Energy. Protein is made up of amino acids that make up our muscles.
What causes fatigue
Lack of exercise
Not eating properly
Drugs and alcohol
Explain how steroids benefit an athlete and what typeset athletes benefit from its use.
Resemble testosterone in promoting growth of muscles. It increases the athletes muscle mass and strength and produce power. And also enhances my heir physical performance. The athletes that can benefit are weight lifters, body builders, rugby players.
Explain the difference between hypotonic, hypertonic, and isotonic.
Hypotonic- contains a lower amount of salt and sugar in the body.
Hypertonic- contains a higher amount of salt and sugar in the body.
Isotonic- contains an equal amount of solution
Explain the inverted U theory and draw the diagram.
Optimal arousal level is required for you to perform good to high standards to the best of your ability
What is sport psychology
Mastering the mind of an athlete to enhance performance.
What are the four key psychological principals of sport psychology
- motivation
- arousal levels
- concentration/attention
- motivation
How can attention be improved
- practice/warm up
- give yourself a focus/aim
- reward your success
What is mental imagery
Is visualising yourself flawlessly performing a movement or an act to help with the enhancing of your performance.
What is motivation
Motivated athletes are more likely to perform their best and achieve success, whereas a lack of motivation will prevent the athlete from reaching their potential.
What are the two types of motivation
Intrinsic and extrinsic
What is intrinsic motivation
Intrinsic motivation is internal drives (challenge). It is yourself making you do it. Eg. Love the feeling/satisfaction
What is extrinsic motivation
Extrinsic motivation is external drives, someone else making you do it. Eg. Money, sponsorship, medals, awards.
What is EPO
EPO is a naturally occurring hormone produced by the cells in the kidneys that regulate the production of red blood cells in bone marrow.
3 types of blood doping
- blood transfusions
- injections of EPO
- injections of synthetic oxygen carriers
What are ergonomic aids
A performance enhancer. Is anything that gives you a mental or physical edge while exercising or competing. Eg caffeine
Give three points about fluid replacement
It is important to begin exercise well hydrated, to regularly replenish fluids during the exercise and recovery, failing to do so can lead to dehydration.
Ways to increase arousal levels
Music
Warm up
Video footage
Ways to decrease arousal levels
Controlled breathing
Meditation
Muscle relaxing exercises
