Exam Revision Flashcards
define power
the ability to exert a maximal force in as short a time as possible, as in accelerating, jumping and throwing implements.
carbohydrate loading
what sport would it be beneficial for
Carb loading is simply a nutritional strategy to increase the glycogen stored in your body above its normal amount.
Carbohydrate loadingmay be most beneficial if you’re an endurance athlete — such as a marathon runner, swimmer, cyclist or all three.
WADA
world anti-doping agency
Tangible forms of motivation
trophy, money
fitness components
agility
aerobic capacity
speed
agility: the ability to change direction quickly whilst maintaining balance - illinois agility test
aerobic capacity: the use of oxygen to create energy for muscles to use - beep test
speed: how fast the body or a body part can move from A to B - sprints
recovery
different methods
hydrotherapy
sleep
compression garments
massage
technological advancements
hawk eye shot clock lzr swimsuit hockey helmets VAR DRS snicko
aerobic
produce energy with oxygen
anaerobic
produce energy without oxygen
grip dynamometer
used for measuring the maximum isometric strength of the hand and forearm muscles, used for testing handgrip strength of athletes involved in strength training, or participants in sports in which the hands are used for catching, throwing or lifting such as gymnasts, tennis players etc
positive and negative effects of technology in sport
positives:
analysis of sport performance
increased accuracy of time measurements
allowing referees to make better decisions
improving design of sporting equipment and apparel
providing spectators with better viewing of sport
negatives:
not always accurate
increases costs to sports
sponsors more interested in tech and not players and sport
ATP - PC fuel source intensity duration peak power yield of ATP produced by products fatiguing factors recovery activity example
PC
High - Maximal Effort - greater than 95%
1-10 seconds
2-5 seconds
1 ATP per PC molecule
extremely fast
C, ADP, Pi, Heat
Pc depletion
Rest, Passive cool down
10m sprint, high jump
Anaerobic Glycolysis System fuel source intensity duration peak power yield of ATP produced by products fatiguing factors recovery activity example
Carbs, Glycogen
High - Greater than 85%
5-60 seconds
5-15 seconds
2 ATP per glucose molecule
fast
lactate, H+, ADP
lactic acid, hydrogen ions
active recovery
50m freestyle, repeated efforts
Aerobic System fuel source intensity duration peak power yield of ATP produced by products fatiguing factors recovery activity example
carbs, fats, protein
low - less than 80% max HR
60 seconds +
1-2 mins
34 ATP - carbs
441 ATP - fats
slow
CO2, H2O
High body temp, depletion of glycogen stores
rest
afl game
high GI foods
sugary foods
low GI foods
beans, nuts, pasta, fruit, veg
inverted u theory
TheInverted UHypothesis suggests that optimal performance occurs at an intermediate level of arousal while both low and high levels of arousal will result in impaired performance
sports high arousal level and low arousal level
high:
rugby, footy
low:
archery, gymnastics
pre competition food
adequate hydration
adequately fuelled
carb loading
3 to 4 hours to digest a large meal
2 to 3 hours to digest a small meal
1 to 2 hours to digest a blended or liquid food
Less than 1 hour to digest a small snack
during competition food
sports drinks
high GI carbs - releases energy fast
fluid replenishment
post competition food
carbs
protein
rehydration
restore muscle and liver glycogen stores
high gi - 30 mins
carbs - 1 hour
main meal - 2-3 hours
fibre
benefits and function
allows a good and healthy digestive system
Fibre slows the rate that sugar is absorbed into the bloodstream. When you eat foods high in fibre, such as beans and whole grains, the sugar in those foods is absorbed slower, which keeps your blood glucose levels from rising too fast.
EPO
kind of athlete to use it
increases number of red blood cells
useful for long endurance events
side effects include blood clotting, hypertension stroke etc
Negatives of taking illegal sport enhancing drugs
can have bad side effects and can lead to death
they’re illegal because it enhances sport performance, actual or potential health risk, violates the spirit of the sport, potential to mask other prohibited substance or method
beta-blockers
drugs used to slow the heart and prevent tremors
e.g. archery, trap shooter
dangerous for asthmatics, heart failure
mental imagery
when athletes visualise themselves flawlessly performa skill or competitive event
elite athlete
someone who competes at the highest possible level for their chosen sport
what factors make up an elite athlete
skill acquisition genetics fitness psychology motivation committed hard working
psychological
physiology
tactical
technical
fitness testing
indicates the fitness level of the athlete
allows to see how the athletes program is going
shows strengths and weaknesses of athletes
readiness to compete post injury rehabilitation
define new variables within a program (load)
interplay effect
all 3 energy systems are always contributing to energy production, however, there is always one more dominant energy system
what is the purpose of recovery
to restore the athlete physiologically and psychologically to their pre-exercise condition in the shortest time possible. recovery can be either active or passive
muscle fibre types
Fast-twitch muscle fibres have a high anaerobic capacity as well as a fast speed and high force of muscle contraction. Fast-twitch muscle fibres fatigue rapidly and hence have very low endurance. Fast-twitch muscle fibres are used during sprint/high intensity activity. Sprint/power athletes have a high distribution of fast-twitch muscle fibres.
Slow-twitch muscle fibres have a high aerobic capacity as well as a slow speed and low force of muscle contraction. Slow-twitch muscle fibres fatigue slowly and hence have very high endurance. Slow-twitch muscle fibres are used during endurance/low intensity activity. Endurance athletes have a high distribution of slow-twitch muscle fibres.
hydrotherapy
contrast water therapy
hot/cold baths
increased blood flow
increased removal of waste products from working muscles
increased supply of oxygen and nutrients to working muscles
decreased severity of DOMS
increased ROM
hydrotherapy
cryotherapy
ice packs
important for recovery of soft tissue injuries
reduces acute inflammation from muscle damage
lessens the loss of force generation associated with inflammation
reduces muscle spasm
decreases blood flow
reduces core temp
compression garments
RICER rest, ice, compress, evaluate, refer increases blood flow reduces muscle swelling reduces severity of DOMS
sleep and rest
sleep is the best form of recovery
body can repair physically and psychologically
lack of sleep = decreased focus, less perseverance etc
DOMS
delayed onset of muscle soreness
when and why does it occur
it is causes by muscle strains
e.g. downhill running, long distance running, plyometric exercises, and landing drills.
active and passive recovery
Active recovery involves being active, or low intensity movement like walking between intervals.
Passive recovery, on the other hand, involves no activity at all – just letting your body rest.
percentage of fats, carbs and protein
normal + athlete
fats:
n - 25-30% e - 15-20%
protein:
10-15% same for both
carbs:
n - 50-55% e - 70-75%
when would vitamin and mineral supplements be beneficial
Your body only needs a small amount of vitamins and minerals every day. A varied diet generally provides enough of each vitamin and mineral. However, some people may need supplements to correct deficiencies of particular vitamins or minerals.
when can glycogen stores be replenished the quickest
usually replenishing at a rate of two to five percent per hour after exercise. Empty glycogen stores can take a full day or more to restore
list 2 nutritional factors that cause fatigue and reduce performance
Insufficient wholegrains, lean meats and dairy, and too few fruit and vegetables and a reliance on processed snack foods can lead to fatigue.
what is a ergogenic aid
A performance enhancer, orergogenic aid, is anything that gives you a mental or physical edge while exercising or competing. This can range from caffeine and sports drinks to illegal substances. There are a variety of both safe and harmfulergogenic aids.
what is testosterone and why is it used
Testosterone is the primary male sex hormone and an anabolic steroid.
They are mainly used to increase muscle
autologous + homologous blood doping
Autologous blood doping is the transfusion of one’s own blood, which has been stored (refrigerated or frozen) until needed.
Homologous blood doping is the transfusion of blood that has been taken from another person with the same blood type.
2 different types of legal performance enhancers
amino acids
caffeine
how to increase and decrease arousal levels
decrease
Deep breathing
Progressive Muscle Relaxation (PMR). Take one muscle group at a time and tense/relax for about 3-5 seconds. Systematically go through the body one muscle group at a time.
Self-talk & Imagery.Similar to pumping up when arousal is low, these techniques can be used for arousal reduction, too.
increase
Physically move. Going through a good warmup with lots of activity will help increase arousal.
Self-talk. Telling yourself positive things and keeping a good attitude can help athletes pick up their mental game.
Imagery. Athletes can use imagery that is action-oriented to help with alertness.
psychological skills training
refers to systematic and consistent practice of mental or psychological skills for the purpose of enhancing performance, increasing enjoyment, or achieving greater sport and physical activity satisfaction
difference between low and high optimal confidence levels
high makes us feel cocky and might take unnecessary risks that might lead to more errors
low might lead to feeling lethargic or distracted and not perform as well
internal + external motivation
intrinsic + extrinsic motivation
intrinsic:
comes from within
self motivation
enjoyment, satisfaction
extrinsic:
external factors
material benefits
money, trophies
intrinsic is more desirable because it’s more sustainable and powerful
define attention, what is another name for it
Attention is the ability of an athlete to keep on task. It is often also called focus or concentration. Attention involves focusing mental effort on relevant environmental cues, and maintaining that attention.
another name for it is focus
what are 3 ways of improving attention
meditate
exercise
stay hydrated
thoroughly discuss a technological advancement
netball shoes 3 components - flytefoam, durability, gel role in sport safety and protection what is it
discuss thoroughly the impact technology has had on sport performance
preventing injury etc
