Factors Affecting Performance Flashcards
Alactacid Systems: Source of fuel Duration Cause of fatigue By-products Process and rate recovery
Creative phosphate 10-12 seconds Depletion of PC None 30 secs - 50% mins - full
Lactic acid systems: Source of fuel Duration Cause of fatigue By-products Process and rate of recovery
Glycogen and glucose 30 seconds - 2 minutes Increased accumulation of hydrogen ions Pyruvic acid and hydrogen - lactic acid 30 minutes
Aerobic system's: Source of fuel Duration Cause of fatigue By-products Process and rate of recovery
Carbohydrate, fat, protein 2-3 mins - few hours Depletion if fuel (glycogen) sources Carbon dioxide, water, heat Varies.
Principles of training
Progressive overload Specificity Reversibility Variety Training thresholds warm up and cool down
Physiological adaptations
Resting heart rate Stroke volume Cardiac output Lung capacity Haemoglobin Level Muscle hypertrophy Effect on slow and fast-twitch muscle fibres
Vitamin and mineral Supplementation
Vitamins are chemical compounds. Enable the normal functioning of the body and promote growth and development. Excessive intake of fat-soluble vitamins can have side effects such as muscle and joint pain.
Minerals are chemical compounds play a similar role.
Iron- needed for the production of red-blood cells
Calcium- needed for the development of strong bones.
Caffeine as a supplement
Caffeine is a stimulant that speeds up the central nervous system.
Benefits for athletes include increased alertness and the mobilisation of fat cells leading to “glycogen-sparing”.
Negative side effects include elevated heart rate, over-arousal.
In high doses, it also acts as a diuretic, leading to dehydration.
Creative as a supplement
Creative is a fuel source that is stored in skeletal muscles.
Assists in ATP regeneration.
Excessive intake can lead to fluid retention and possible kidney and liver damage.
Long-term effects are still unknown
Physiological Recovery strategies.
Hydration - replace lost fluid 110%
Cool down
Neural recovery strategies
Hydrotherapy - cold water immersion, contrast water therapy, hot water immersion.
Massage - promotes flexibility, eliminates waste by-products.
Tissue-damage strategies
Cryotherapy - reduces the blood flow.
Psychological Recovery strategies.
Relaxation - meditation, controlled breathing, visualisation, music.
Characteristics of the learner
Personality Heredity Confidence Prior Experience Ability
Characteristics of a skilled performer
Kinaesthetic sense
Anticipation
Consistency
Technique
