MODULE FIVE Flashcards
as we practice we learn to move more
effectively and efficiently
we can move more efficiently as we we are able to use less energy to do so, and it reflects changes going on inside u
as we practice we learn to move more - what are the 3 changes that this reflects
- perceptual
- cognitive
- capability
controlling your movement is a complex task
therefore our sensory signals are important
movement is the way we interact with the …
world
motor cortex
movement
sensory cortex
sensation
parietal lobe
perception
occipital lobe
vision
cerebellum
balance
once a skill is learnt the cerebellum gains more responsibility to control that movement overtime
spinal cord
carrying messages
temporal lobe
memory, language
frontal lobe
executive functions
neural plasticity
is the ability of the brain to learn. you have lots of it as a child be as you get older you start to loose it
grey matter proportion can change
use it or lose it, principle
synapses may strengthen if you use it or they may weaken if you don’t use it (lose it)
it is theorised that responsibility for control is delegated to
brain areas like the cerebellum
is the practice makes perfect theory true and where did it come from
not true
it came about from a study saying that ‘elite athletes need to practice a lot to develop and maintain high performance levels
what is important for when we practice
- contextual interference
- setting the right difficulty level as we learn from our mistakes
contextual interferences
interfering with practice so you are able to learn more
deliberate practice
to improve performance and when you specialise in one thing
- long term gains
- not fun
- taught
deliberate play
- fun
- experimental
- unsupervised
consolidation (brain-washing)
what you do after practices influences learning effectiveness
- sleeping soon after practice as it promotes cerebrospinal fluid movement
explicit
(conscious)
eg. instruction, feedback
implicit
(sub-conscious)
eg. problem solving
what % of british people wold not do exercise if there life depending on it
what % of people in britian find exercise fun
62%
4%
what is psychology important for enhancing movement
- leads to many benefits for hauora
- gets people doing PA
- the problem of not PA is not not knowing the benefits but is getting people to actually do it
enhancing movement for performance =
getting people to do it by a behaviour change
myth: education leads to a behaviour change
truth: changing our behaviours to adopt and maintain PA is complicated. trying to convince people of its importance isn’t enough
% of NZ that agree that being active in important
and % for mental and emotional support
91%
88%
% of NZ that don’t achieve PA guidelines
% that drop out in the first 6 months
50% for both
motivation definition and how it effects behaviour
anything that impels a person into actions, which we are shown through intensity and direction of the behaviour
- behaviour change starts with having motivation
Motivation for PA
comes from outcome expectations
- what is PA going to achieve for us
- this is what helps us start doing PD
- influenced by when outcomes will be achieved, proximal or distal
PA proximal or distal achievements
proximal - occurs during or shortly after exercise eg. happy or sore muscles
distal - expected days or months after continued exercise
distal outcomes impacts
this is our day to day motivation, but we are less likely to recognise these outcomes, because we rank them as less important. but these are what is needed for long term motivation/aspiration.
high expectations and high experienced outcome
optimistic realist
low expectations and high experienced outcome
surprised pessimists
high expectations and low experienced outcome
disappointed optimist
low expectations and low experienced outcome
pessimistic realists
unexpected outcomes of PA lead to
motivation
we can’t give people motivation they need to …
appreciate and value the outcomes for themselves
what are the two types of motivation
autonomous
controlled
autonomous motivation
i enjoy exercise and value it
which leads to PA adherence and positive psych wellbeing
controlled motivation
i have been told to exercise and will feel guilty if I don’t
leads to short term adoption of PA and negative psych wellbeing
myth: more motivation is better
truth: the quality of motivation is more important
to get a person from controlled to autonomous motivation
they decide - decrease the pressure and get him involved
they belong - help them feel a sense of connection to the exercise environment
they can do it - increase their confidence, to help him realise the can do it
changing behaviour requires
confidence - ones ability to exercise and achieve a particular outcome
how do we build confidence
- create accomplishments so people learn what they can achieve ‘i did it before so I can do it again’ eg. goals
- provide supportive feedback that reinforces achievements, needs to be specific and that they are in control of
- create situations where people can see others being successful eg. exercise in groups
myth - people can meet PA guidelines if they really want to
truth - behaviour change is complicated
affect response (general feeling state)
affect - is a general overview of how you feel, takes into account our moods and emotions
affect response - how we feel in result of a stimulus
eg. negative affect = feeling bad
eg. positive affect = feeling great
how can we measure psychology factors of exercise
we can’t directly measure so we have to do it indirectly and use subjective measures
eg. have to ask people, eg using the feeling scale or RPE for example
why does affect matter
- it is a component to psychological well-being
- its a motivational force
therefore
affective response to exercise - how did i feel after it yday. - how am i going to feel = exercise decision
what is the motivational force
people chose to do things that make them feel good and avoid what makes them feel bad
its not how we feel after is after exercising that impacts motivation it is
how we feel whilst we are exercising
influence of exercise intensity on affect
- exercise intensity has the strongest influences on how we feel during exercise
CURRENT RESEARCH SHOWS -
- after exercise we feel better than before we did it
- there is no universal exercise intensity that will produce the most positive affect during exercise in all individual - it is complicated
- 2. is because everyone has different cognitive appraisal for generating affective response at moderate intensities
- so cognitive appraisal will different with exercise experience
- at high intensities, physiological symptoms dominate and make us feel horrible
cognotive appraisla on affect response
everyones is different as we all perceive it different
- psychological symptoms
- psychological factors (motivations/ability)
importance of cognitive appraisal
then their cognitive appraisal ‘should’ lead them to choose an intensity that makes them feel good/get most physiological benefits - this is proved by evidence
don’t prescribe intensity - let them chose to get the most benefits, and remind them to make them feel good to further increase positive affect
does/should exercise have to hurt to be worthwhile
no and no
all sport technology wearable devices is not always
useful, it depends on what you are trying to measure
acceleromterters
measures linear acceleration along 3 axes
gyroscopes
measures rate of rotation of device, 3 axes measure using orientation
electrocardiography
- recording of hearts electrical activity
- voltage measured through electodes
P wave - atrial depolarisation
QRS - ventricle depolarisation
T wave - ventricle depolarisation
this is the gold standard
Heart rate and variability
is an ave number of beats/min and is a frequency
heart rate variability at rest indicates healthy exchange between SNS and PSNS
applications of in the wild training monitoring
- synchronisation of physiological and biomechanics systems
- by step and by heart rate
PPG - photoplethysmopgraphy
measures HR
- light reflects off skin and is measured by the sensor, in which heart rate is inferred from blood flow through measured region so is an indirect measure
- not accurate during exercise
vagal tone
activity of the nagus nerve, decreases on inhale and increase on exhale
markerless motion capture
- full body 3D model
- location of body landmarks
- not fully portable
- accurate in 4 degrees for sagittal movement (so pretty good)
- cheap and fast
estimating energy expenditure (step counting)
use pedometer or accelerometers
- steps are easy to understand
- they aren’t the only use of daily energy use
pros of wearables
- reasonably a good indication of activity
- can be used to monitor activity
- can increase activity from sedentary
- can be motivating
- being active tends to lead to other good habits
cons of wearables
- can be expensive
- can lead to extrinsic motivation
- setting activity goals can be gamed
- goals not validated
- beholden to device
beholden to device
- less likely to not exercise if not wearing them
- feeling guilt when not active
- metrics can affect perceptions of how you feel
technique analysis
an application of biomechanics, practically orientated which is usually done on the field, and normally involves qualitative analysis with basic equipment. normally only look on one athlete
- mainly video
- sensor, markerless which are cheaper and faster
when it comes to amount of data in analysis more is not always
better
workflow of the technique
- develpo a model of the movement or the game, rg what needs to be worked on
- model should simplify movement but retain important features = must be good at 3
- decide on goal and focus of analysis
- observe and evaluate the movement
running cadence and breathing rate graph
soccer - as you run faster and your cadence increases your breathing rate increase
but runner stays prettier similar as your speed increases
notational analysis
an objective method of describing and recording games and events
- helps the coach to remember what happened
- strategies
- assess physiological demands
- entertainment
performance analysis
technique is apart of this
the brain is energy ….
thirsty (21%), but also has both chronic and acute changes with exercise
experience-dependent plasticity of the brain
- synaptic pruning
- long term potentiation
- selective inhabitation
- myelination (fatty surrounding to speed up signals)
workload analysis
- now popular with GPS introduction
- this is when intensity and volume of activity is in interest
popularisation of accelerated learning
- life hacks
- speed learn skills
but they may not be beneficial
do it as may not have the time or energy
but have positive impact as helps us understand the science of learning and about the evolving world
4 ways to get people more confident to do PA
- set appropriate goals
- create effective plans
- feedback
- see others being successful
affect has the power to …..
motivate
what has the strongest influence on how we feel during exercise
exercise intensity
what 3 external things do technology use
- ground/impact forces
- linear and angular forces
- joint torques/movements
technology on HR
is not vary accurate as they measure the variability of the HR
6 sport classifications
- track/field/racing
- invasion games (rugby)
- net/wall games
- batting games
- target games (golf)
- aesthetic orientated (diving)
