Factors improving performance Flashcards
Types of training
Flexibility, aerobic, strength
What is aerobic training
increase of the ability of the body to deliver and use oxygen
What is continuous training
Is no less then 20min, at or close to anaerobic threshold, effort without rest, used by endurance athletes, 70% MHR
examples. = cycling, swimming, running
Energy systems
ATP/PC
Lactic acid
Aerobic
ATP\PC source of fuel
Creatine phosphate
Efficiency of ATP/PC production
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
ATP/PC cause of fatigue
CP supplies are exhausted after 10-25 seconds
Cause of fatigue is maximal or near maximal effort, the inability to resynthesize
ATPC/PC rate of recovery
Recovers quickly from exercise
Within 2min, most ATP and CP supplies have been fully restored
CP replenishment occurs within 30sec of rest recovery
Lactic acid system
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)
Lactic acid source of fuel
Carbs - exist in the form of glucose in the blood
Carbs can be found in the form of glycogen
Lactic acid - efficiency of ATP production
Provides ATP quickly
Requires large quantities of glucose
Duration of lactic system
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
Lactic acid cause of fatigue
When acid levels build up in the muscle cells
Lactic acid system rate of recovery
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
Aerobic system
Physical activity lasting more then a few minutes requires the presence of oxygen to ensure the continuation of muscular contraction.
Aerobic system source of fuel
The aerobic system can use carbs, glucose, fat and protein
When carbs and glucose become exhausted the body turns to its fat supplies
Physiological adaptations
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
Aerobic system cause of fatigue
The transfer from glycogen to fat supplies is referred to as “hitting the wall”
Aerobic rate of recovery
This system recovers quickly, it takes hours for the glycogen stores to become exhausted
Aerobic system by-products of energy production
Oxygen is required to burn the fuels in the body (carbs & fat)
Aerobic system - duration
350g of glycogen is sufficient for 12hrs rest or 1hr of hard work
Types of flexibility training
Static
Ballistic
Pnf
Dynamic
Types of strength training
Resistance
Elastic
Hydraulic
Principles of training
Viagra - variety Was - warm up/cool down The - training thresholds Real - reversibility Penis - progressive overload Saver - specificity
Resting heart rate
The number of heart beats per minute while the body is at rest
Stroke volume
The amount of blood ejected by the left ventricle of the heart during a contraction. It’s is measured in mL/beat
Cardiac output
The amount of blood (in litres) pumped by the heart per minute
Oxygen uptake
The ability of the working muscles to use the oxygen being delivered
Lung capacity
The amount of air the lungs can hold. Measured in ml. It remains the same
Haemoglobin
The substance in the blood that binds with oxygen to transport it around the body
Muscle hypertrophy
Is a term that refers to muscle growth together with an increase in the size of muscle cells
Fast twitch muscle (white)
These cells are better for generating short bursts of of strength or speed. They fatigue quickly
Slow twitch muscles (red)
Slow twitch fibres contract slowly and release energy gradually required by the body during sustained activity such as jogging, cycling and endurance swimming
Motivation
Internal state that activates, directs and sustains behaviour towards achieving set goals
Positive motivation
Positive motivation relies on continual self-reinforcement by others such as a coach, family, friends, spectators and media
Negative motivation
May be effective for some, usually people get more results from positive motivation
Example - punishing participant for failure
Intrinsic motivation
Come from within the individual
Examples= meaning, love, curiosity, belonging, learning, mastery
Extrinsic motivation
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
Anxiety
A pysicalogical process characterised by fear or apprehension in anticipation of confronting a situation perceived to be potentially threatening
State anxiety
Refers the emotional response of the athlete to a particular situation.
This response may be fear, worry, tension and nervousness
Trait anxiety
Is the athletes general predisposition to perceive a situation as threatening or non-threatening
This is a personality trait
Sources of stress
Stress is the non specific response that the body makes to demands placed upon it
Stress depends on:
Past experience Routines Support Expectations Pressure
Stressors include:
Personal pressure, competition pressure, social pressure, physical pressure
Personal pressure
Expectations of yourself
Competition pressure
The pressure to impress or win
Social pressure
Expectations of others
Physical pressure
Expectations of your physical ability
Techniques to cope with stress are:
Practicing relaxation techniques
Developing concentration skills
Developing confidence
Planning strategies to cope with the situation
Optimum arousal
The emotional, mental or physiological activation required producing a response in performance
Optimum arousal levels vary because of factors such as ..
Expectations Expectations by others Experience Financial pressures The level of competition The degree of difficulty
Psychological strategies to enhance motivation and anxiety
Concentration
Mental rehearsal/ visualisation
Relaxation techniques
Goal setting
Concentration
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
Mental rehearsal/ visualisation
Sometimes referred to as mental imagery, before performance, clearly visualising the game situation in the mind
Relaxation techniques
Over arousal will tarnish best efforts, relaxation techniques may assist the athlete in control of arousal
Goal setting
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
Nutritional considerations
Pre performance including carb loading
During performance
Post performance
Supplementation
Vitamin/minerals
Protein
Caffeine
Creatine products
Recovery strategies
Physiological strategies e.g cool down/hydration
Neural strategies e.g massage
Tissue damage strategies e.g cyrotherapy
Psychological strategies e.g relaxation
Stages of acquisition (skill)
Cognitive
Associative
Automous
Cognitive planning
The early identification and understanding of the skill to be learned
Associative planning
Focuses on the idea of practice with the learner, leaning how to do it
Automous planning
It is characterised by consistent achievement of desired results
Characteristics of a Learner
C.H.A.P.P.
Confidence Hereditary Ability Past experience Personality
