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Pdhpe > Factors improving performance > Flashcards

Factors improving performance Flashcards

1
Q

Types of training

A

Flexibility, aerobic, strength

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2
Q

What is aerobic training

A

increase of the ability of the body to deliver and use oxygen

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3
Q

What is continuous training

A

Is no less then 20min, at or close to anaerobic threshold, effort without rest, used by endurance athletes, 70% MHR

examples. = cycling, swimming, running

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4
Q

Energy systems

A

ATP/PC
Lactic acid
Aerobic

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5
Q

ATP\PC source of fuel

A

Creatine phosphate

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6
Q

Efficiency of ATP/PC production

A

The supply of ATP is very limited if the demand is high as a result of sustained, maximal or near maximal work. This system is for short explosive movements

E.g. Weightlifting

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7
Q

ATP/PC cause of fatigue

A

CP supplies are exhausted after 10-25 seconds

Cause of fatigue is maximal or near maximal effort, the inability to resynthesize

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8
Q

ATPC/PC rate of recovery

A

Recovers quickly from exercise
Within 2min, most ATP and CP supplies have been fully restored
CP replenishment occurs within 30sec of rest recovery

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9
Q

Lactic acid system

A

Following 10-12 secs maximal exercise, CP supplies are exhausted

The body needs to find new fuel and does this by using immediate sugar supplies circulating the blood
(Blood sugar)

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10
Q

Lactic acid source of fuel

A

Carbs - exist in the form of glucose in the blood

Carbs can be found in the form of glycogen

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11
Q

Lactic acid - efficiency of ATP production

A

Provides ATP quickly

Requires large quantities of glucose

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12
Q

Duration of lactic system

A

Maximal effort caused fatigue I’m 30secs

An effort of 70-80% will not cause exhaustion for 3-4 min and much longer for moderate intensity

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13
Q

Lactic acid cause of fatigue

A

When acid levels build up in the muscle cells

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14
Q

Lactic acid system rate of recovery

A

In the liver lactic acid is reconverted to glycogen and can once again be used as a source of fuel, this process can take up to 30min to an hour

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15
Q

Aerobic system

A

Physical activity lasting more then a few minutes requires the presence of oxygen to ensure the continuation of muscular contraction.

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16
Q

Aerobic system source of fuel

A

The aerobic system can use carbs, glucose, fat and protein

When carbs and glucose become exhausted the body turns to its fat supplies

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17
Q

Physiological adaptations

A 
Running = resting heart rate
Swiftly = stroke vol & cardiac output
Only = oxygen uptake & lung capacity 
Hurts = haemoglobin levels 
My = muscle hypertrophy
Feet = effect on fast\slow twitch muscle fibres
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18
Q

Aerobic system cause of fatigue

A

The transfer from glycogen to fat supplies is referred to as “hitting the wall”

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19
Q

Aerobic rate of recovery

A

This system recovers quickly, it takes hours for the glycogen stores to become exhausted

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20
Q

Aerobic system by-products of energy production

A

Oxygen is required to burn the fuels in the body (carbs & fat)

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21
Q

Aerobic system - duration

A

350g of glycogen is sufficient for 12hrs rest or 1hr of hard work

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22
Q

Types of flexibility training

A

Static
Ballistic
Pnf
Dynamic

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23
Q

Types of strength training

A

Resistance
Elastic
Hydraulic

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24
Q

Principles of training

A 
Viagra - variety 
Was - warm up/cool down 
The - training thresholds 
Real - reversibility 
Penis - progressive overload 
Saver - specificity
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25
Q

Resting heart rate

A

The number of heart beats per minute while the body is at rest

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26
Q

Stroke volume

A

The amount of blood ejected by the left ventricle of the heart during a contraction. It’s is measured in mL/beat

27
Q

Cardiac output

A

The amount of blood (in litres) pumped by the heart per minute

28
Q

Oxygen uptake

A

The ability of the working muscles to use the oxygen being delivered

29
Q

Lung capacity

A

The amount of air the lungs can hold. Measured in ml. It remains the same

30
Q

Haemoglobin

A

The substance in the blood that binds with oxygen to transport it around the body

31
Q

Muscle hypertrophy

A

Is a term that refers to muscle growth together with an increase in the size of muscle cells

32
Q

Fast twitch muscle (white)

A

These cells are better for generating short bursts of of strength or speed. They fatigue quickly

33
Q

Slow twitch muscles (red)

A

Slow twitch fibres contract slowly and release energy gradually required by the body during sustained activity such as jogging, cycling and endurance swimming

34
Q

Motivation

A

Internal state that activates, directs and sustains behaviour towards achieving set goals

35
Q

Positive motivation

A

Positive motivation relies on continual self-reinforcement by others such as a coach, family, friends, spectators and media

36
Q

Negative motivation

A

May be effective for some, usually people get more results from positive motivation

Example - punishing participant for failure

37
Q

Intrinsic motivation

A

Come from within the individual

Examples= meaning, love, curiosity, belonging, learning, mastery

38
Q

Extrinsic motivation

A

Forms of motivation comes from sources outside a person such as a coach or parents, often associated with material reinforcement

Examples = money, competition, points, fear of punishment, badges, rewards

39
Q

Anxiety

A

A pysicalogical process characterised by fear or apprehension in anticipation of confronting a situation perceived to be potentially threatening

40
Q

State anxiety

A

Refers the emotional response of the athlete to a particular situation.
This response may be fear, worry, tension and nervousness

41
Q

Trait anxiety

A

Is the athletes general predisposition to perceive a situation as threatening or non-threatening
This is a personality trait

42
Q

Sources of stress

A

Stress is the non specific response that the body makes to demands placed upon it

43
Q

Stress depends on:

A 
Past experience 
Routines 
Support 
Expectations
Pressure
44
Q

Stressors include:

A

Personal pressure, competition pressure, social pressure, physical pressure

45
Q

Personal pressure

A

Expectations of yourself

46
Q

Competition pressure

A

The pressure to impress or win

47
Q

Social pressure

A

Expectations of others

48
Q

Physical pressure

A

Expectations of your physical ability

49
Q

Techniques to cope with stress are:

A

Practicing relaxation techniques
Developing concentration skills
Developing confidence
Planning strategies to cope with the situation

50
Q

Optimum arousal

A

The emotional, mental or physiological activation required producing a response in performance

51
Q

Optimum arousal levels vary because of factors such as ..

A 
Expectations 
Expectations by others 
Experience 
Financial pressures
The level of competition 
The degree of difficulty
52
Q

Psychological strategies to enhance motivation and anxiety

A

Concentration
Mental rehearsal/ visualisation
Relaxation techniques
Goal setting

53
Q

Concentration

A

Sports psychologists generally agree that the key to success among elite sportspeople is concentration is required, or the ability to focus on the task at hand

54
Q

Mental rehearsal/ visualisation

A

Sometimes referred to as mental imagery, before performance, clearly visualising the game situation in the mind

55
Q

Relaxation techniques

A

Over arousal will tarnish best efforts, relaxation techniques may assist the athlete in control of arousal

56
Q

Goal setting

A

The urge to fulfill goals, provides athletes with reason to preservere with training over extended periods

Short term goals
Long term goals
Behavioural goals
Performance goals

57
Q

Nutritional considerations

A

Pre performance including carb loading
During performance
Post performance

58
Q

Supplementation

A

Vitamin/minerals
Protein
Caffeine
Creatine products

59
Q

Recovery strategies

A

Physiological strategies e.g cool down/hydration
Neural strategies e.g massage
Tissue damage strategies e.g cyrotherapy
Psychological strategies e.g relaxation

60
Q

Stages of acquisition (skill)

A

Cognitive
Associative
Automous

61
Q

Cognitive planning

A

The early identification and understanding of the skill to be learned

62
Q

Associative planning

A

Focuses on the idea of practice with the learner, leaning how to do it

63
Q

Automous planning

A

It is characterised by consistent achievement of desired results

64
Q

Characteristics of a Learner

A

C.H.A.P.P.

Confidence 
Hereditary 
Ability 
Past experience 
Personality

Pdhpe (3 decks)

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