Long Q’s Flashcards
What initiatives help increase participation in sports for people with disabilities in Ireland?
• SIDO (Sports Inclusion Disability Officers) promote activities like Frame Football and wheelchair basketball.
• Active Disability Ireland supports adults in day services with adaptable activities.
• Paralympics Pathway to Excellence focuses on elite athlete development and national prominence.
What are the factors for adapting activities for people with disabilities?
• Space: Adjust the space size.
• Task: Modify the goal to allow success.
• Equipment: Use equipment that helps with technique, e.g., Bell soccer.
People: changing a game of hockey from 11v 11 to 5v5 to ensure everyone touches the ball.
What are the economic benefits of physical activity for different life stages?
• Childhood & Adolescence: Lower healthcare costs, improved academic performance,
• Adulthood: Increased workforce productivity, lower healthcare costs, growth in the fitness industry.
• Older Adults: Reduced healthcare costs, longer workforce participation, lower social care costs.
What is the difference between play and physical recreation?
• Play: Spontaneous, unstructured, for fun, no competition or rules (e.g., tag).
• Physical Recreation: Voluntary, structured activities for fitness and enjoyment (e.g., walking, swimming).
What are the stages of learning a new skill and the types of practice/feedback?
• Cognitive Stage: Slow, uncoordinated, high concentration. Practice: Distributed, Part practice. Feedback: Extrinsic, Knowledge of results.
• Associative Stage: Fewer errors, smoother movements. Practice: Variable, Whole practice. Feedback: Intrinsic, Extrinsic, Knowledge of performance.
• Autonomous Stage: Fluency, self-correction, minimal effort. Practice: Massed, Mental practice. Feedback: Intrinsic, Knowledge of performance, Constructive feedback.
What are some psychological strategies athletes use to prepare for performances?
• Goal Setting: Setting both short-term and long-term goals using the SMART framework (Specific, Measurable, Achievable, Relevant, Time-bound) to give athletes focus and direction.
• Visualization: Athletes mentally rehearse success, such as visualizing executing a perfect tackle, maintaining ball control, or staying calm under pressure. This enhances confidence and primes the mind for actual performance.
• Positive Self-Talk: Using positive and encouraging thoughts to build confidence and reduce performance anxiety. Replacing negative thoughts with constructive ones can make a big difference.
• Relaxation Techniques: Practices like deep breathing, progressive muscle relaxation, and meditation can reduce pre-performance stress and anxiety, helping athletes to remain calm and focused.
• Routines & Preparation: Establishing a consistent pre-performance routine (e.g., warming up, listening to calming music, repeating affirmations) to mentally prepare and boost confidence.
• Arousal Control: Managing optimal arousal (energy levels) through techniques such as breathing exercises or visualization, ensuring an athlete isn’t too anxious or too relaxed before performance.
• Confidence Building: Celebrating small wins in training or practice games helps boost self-belief, improving overall performance in competition.
How does technology enhance performance and recovery in sport?
• Video Analysis Software: Tools like Kinovea allow athletes and coaches to break down game footage to analyze technique, assess individual performance, and study opposition tactics, helping athletes improve.
• Wearable Devices: Devices such as GPS trackers and heart rate monitors track physical metrics like distance covered, speed, and heart rate, providing data on fitness and performance, helping athletes optimize their training.
• Smart Balls/Sticks: In field hockey, smart sticks with embedded sensors provide feedback on ball control, shot accuracy, and stick handling, aiding in skill development.
• Virtual Reality (VR): Immersive VR training simulations allow athletes to practice decision-making, tactics, and technique in a controlled, virtual environment, enhancing skill development.
• Cryotherapy & Hydrotherapy: Methods like ice baths or cold compression help reduce muscle soreness and inflammation, while hydrotherapy uses water immersion to aid in muscle recovery and prevent injuries.
• Broadcasting and Live TV: Enhanced broadcast quality, live streaming, and interactive features like augmented reality (AR) allow fans to access real-time statistics, engage with players, and enjoy more immersive sports experiences.
What should athletes consider nutritionally during an intense training period?
• Carbohydrate Loading: Increase carbohydrate intake 1-2 days before particularly intense training or competitions to maximize glycogen stores. This helps delay fatigue during high-intensity activity.
• Protein: Essential for repairing and rebuilding muscle tissues broken down during intense exercise. Athletes should consume 1.2-2.0 grams of protein per kilogram of body weight daily, depending on the intensity and volume of training.
• Hydration: Intense training increases fluid loss through sweat, so maintaining hydration is crucial. Athletes should drink water throughout the day and replenish lost electrolytes (e.g., sodium, potassium, magnesium) during prolonged or intense training with sports drinks or electrolyte tablets.
What is the ideal nutrition strategy for athletes before, during, and after competition?
• Pre-Competition (2-3 hours before): Focus on consuming a high-carbohydrate meal (e.g., pasta, rice, bread) to maximize glycogen stores. A moderate amount of lean protein supports muscle function, but fat intake should be low to avoid digestive discomfort.
• During Competition: In endurance events, athletes should consume carbohydrates during breaks (e.g., energy gels, fruit) to maintain glycogen stores. Hydrate with water or a sports drink containing electrolytes to prevent dehydration.
• Post-Competition (30 minutes to 1 hour after): Quickly replenish glycogen stores with fast-digesting carbohydrates like fruit or sports drinks. Combine carbohydrates with protein in a 3:1 or 4:1 ratio to optimize muscle repair. Rehydrate with water and electrolytes to recover from fluid loss.
What are the three energy systems and their characteristics?
• ATP-PC System:
• Duration: Provides energy for 0-10 seconds.
• Energy Source: Relies on stored ATP and phosphocreatine (PC) in the muscles, providing rapid bursts of energy but depleting quickly.
• Example: Sprints, quick tackles.
• Recovery: This system recovers quickly, within 3-5 minutes, as phosphocreatine stores are replenished.
• Anaerobic System:
• Duration: Active for 10 seconds to 2 minutes.
• Energy Source: Breaks down glucose (carbohydrates) to produce ATP. This process produces lactic acid, causing muscle fatigue.
• Example: High-intensity intervals, fast breaks in sports like field hockey.
• Recovery: Lactate can take 30 minutes to an hour to clear from the muscles, requiring a longer recovery period.
• Aerobic System:
• Duration: Used for activities lasting more than 2 minutes.
• Energy Source: Relies on oxygen to break down carbohydrates, fats, and proteins to produce ATP.
• Example: Long-distance running or cycling.
• Recovery: Recovery is ongoing as energy stores are replenished through aerobic processes.
What are effective strategies for athlete recovery?
• Active Recovery: Low-intensity exercises like light jogging or swimming can improve circulation, reduce muscle stiffness, and aid recovery.
• Nutrition: After intense exercise, focus on replenishing glycogen stores with carbohydrates (e.g., fruits, rice), consume 20-30g of protein to support muscle repair (e.g., lean meats, protein shakes), and rehydrate with water or electrolyte drinks.
• Sleep & Rest: Aim for 7-9 hours of quality sleep to allow muscles to recover and energy to be restored. Regular rest days help prevent overtraining and improve performance.
• Cold & Heat Therapy: Ice baths or cold packs help reduce inflammation and muscle soreness, while warm baths or heat pads promote blood flow and relieve muscle stiffness.
• Massage & Foam Rolling: Massage helps to relax muscles and improve circulation, while foam rolling targets tight muscles, reduces knots, and enhances blood flow.
• Stretching: Static stretching post-exercise helps maintain flexibility and reduce muscle tightness, while dynamic stretching before activity helps prepare muscles and prevent injury.
What are the challenges and advancements in the coverage of women’s sports in Irish media?
• Underrepresentation in Irish Media: A 2020 Sport Ireland study found that women’s sport accounted for only 10-12% of sports media coverage, significantly lower than male-dominated sports like Gaelic football and hurling. RTÉ, the national broadcaster, has faced criticism for limiting airtime for women’s sports.
• Notable Female Athletes: Rachael Blackmore made history as the first woman to win the Grand National at Aintree in 2021, bringing more attention to women in horse racing. Katie Taylor, an Olympic gold medalist and multiple-time world boxing champion, has been a key figure in increasing visibility for women’s boxing. Cork Camogie Team: Despite 12 All-Ireland Senior Camogie Championships, the team receives far less media attention compared to male Gaelic football and hurling teams.
• Challenges in Sponsorship: According to a 2021 Sport Ireland report, women’s sports receive less than 10% of all sports sponsorship in Ireland, limiting the commercial growth and visibility of women’s teams.
• Growth and Media Attention: Recent successes, such as the Irish women’s soccer team qualifying for the 2023 FIFA World Cup, have led to increased media coverage, especially on platforms like RTÉ, with broadcasts of the Women’s Six Nations Rugby and women’s football matches.
What are the impacts of intrinsic and extrinsic motivation on athletes?
• Intrinsic Motivation: Driven by personal enjoyment, passion, and the intrinsic satisfaction of playing or improving at a sport. Impacts: Fosters long-term commitment, enhances focus, promotes self-satisfaction, and reduces burnout. Athletes are more likely to stay engaged in their sport for personal growth, not just external rewards.
• Extrinsic Motivation: Driven by external rewards such as trophies, money, or recognition. Impacts: While it can result in short-term performance gains, a focus on external rewards may lead to stress, burnout, and a loss of passion for the sport if the athlete becomes too focused on rewards rather than the sport itself.
How does media impact spectators’ experiences and engagement with sports?
• Increased Accessibility: Media, especially television and digital platforms, allow global audiences to watch live or on-demand sports events, offering more opportunities to experience a variety of sports and athletes.
• Enhanced Fan Engagement: Social media platforms like Twitter, Instagram, and TikTok enable fans to interact directly with athletes, teams, and other fans, fostering a stronger sense of community and deeper emotional connections to the sport.
• Shaping Perceptions and Attitudes: Media portrayal can influence public opinion. Positive media coverage of athletes boosts their popularity and fan support, while negative portrayals can harm an athlete’s image, affecting fan perceptions and public support.
What are the key principles of a code of ethics in sports?
• Fair Play and Integrity: Ensures that athletes and participants play with honesty and respect, avoiding cheating or doping. Upholding the spirit of the game maintains the integrity of the sport.
• Respect for Others: Promotes a positive, supportive environment, reducing bullying, harassment, or discrimination. It encourages mutual respect among athletes, coaches, and officials.
• Sportsmanship: Emphasizes the importance of humility in victory and grace in defeat. Positive attitudes and fair behavior foster respect and help build character in sports settings.
• Commitment to Health and Safety: Prioritizes safe practices, injury prevention, and the overall well-being of participants, ensuring ethical decision-making in training and competition.
• Anti-Doping: Athletes are expected to compete without the use of performance-enhancing drugs. Upholding anti-doping standards ensures fairness and that success is based on an athlete’s own abilities.
• Equality and Inclusion: Encourages diversity and ensures that all individuals, regardless of background, have an opportunity to participate and excel in sports.
What is the difference between sportsmanship and gamesmanship?
• Sportsmanship: Playing with fairness, integrity, and respect for the game and opponents. It emphasizes following the rules and the spirit of the game.
## Footnote
Example: Helping an injured opponent off the field, shaking hands after a match, or congratulating someone on a good play.
• Gamesmanship: Using tactics that manipulate or undermine the opponent, sometimes stretching the limits of fair play. The focus is on gaining an advantage through mental manipulation or psychological tactics, even if it doesn’t directly break the rules.
## Footnote
Example: Faking or exaggerating an injury to slow the game or gain a break, or attempting to distract an opponent during a critical moment.
What are conventions and rituals in sports?
• Conventions: Established practices, behaviors, or rules that are generally accepted in a sport. These may include unwritten rules that athletes and officials follow to maintain the flow and spirit of the game.
## Footnote
Example: Handshakes after a match or showing respect for an opponent before or after a competition.
• Rituals: Repeated actions or symbolic behaviors performed by athletes, teams, or spectators, often linked to tradition, superstition, or personal significance.
## Footnote
Example: A football player wearing the same socks for every match due to superstition, or a rugby team performing the haka before a match to honor their cultural heritage and psyche out their opponents.
