Need to Remember Flashcards
Practice Distribution:
Distributed Practice: includes shorter but more frequent training sessions
- E.g. 4x 1hr sessions each week
- Greater number of rest breaks in a session
- Adopted by professional teams due to availability
- Better learning environment due to reduced fatigue
- Opportunity for feedback between tasks
Massed Practice: includes longer and less frequent training sessions
- E.g. 2x 2hr sessions each week
- Less number of rest breaks in a session
Adopted by non-professional teams to accommodate for lack of availabilities and different player commitments.
Practice Variability:
Blocked Practice: includes practicing the same skill continuously in isolation from other skills
- E.g. Tennis - 50 forehand shots
- Good for learners in cognitive stage who are trying to reproduce the desired action
- Done in a closed environment where conditions are stable
Random Practice: practicing a varied sequence of different motor skills within a training session
- E.g. Tennis - forehand, backhand, volleys, forehand backhand, volley routine
- Appropriate for learners in associative and autonomous stages
Leads to greater retention of skills
Types of Augmented Feedback:
Concurrent: occurs during the performance
- E.g. Coach telling triathlete their split times during the run phase
Terminal: occurs after the performance
- E.g. Coach telling a tennis player to toss the ball higher after a serve
Knowledge of Results: providing information about the outcome of performing the skill
- E.g. A gymnast being given a score of 7.6
- Good for beginners as it helps them identify intrinsically what occurs when successful outcomes occur
Knowledge of Performance: providing information about the process of performing the skill
- E.g. A coach instructing the golfer that they have a issue with weight transference during their swing
A more effective means of correcting faults and facilitating learning
How to deliver Feedback(Cognitive, Associative and Autonomous)
Cognitive Stage Improvement Strategies:
- Only two simple instructions at a time
- Plenty of demonstrations
- Focus on simple FMS
- Aim to keep motivation high
Associative Stage Improvement Strategies:
- provide practice experiences
- support error detection and correction
- help identify important environmental information
Autonomous Stage Improvement Strategies:
- Simulate competition standards at practice
- provide appropriate precise feedback
- Motivate
QMAP
- Preparation: purpose of analysis, knowledge of the game
- Observation: the performer undertaking the task is observed / recorded
- Evaluation: a judgment on the quality of performance
- Error Correction: the intervention made by the coach based on their evaluation of the data observed
Momentum:
the amount of motion an object has and its resistance to changing that motion
- Momentum = Mass x Velocity (in kg m/s)
- An object not moving has zero momentum due to no velocity - When two objects collide, they will move in the direction of the object with the greater momentum - When two objects collide, there is a change in the momentum of each object and as the mass is staying the same, it means there is a change in the objects velocity
Inertia:
the tendency for a body or object to resist change to its state of motion (whether the object is moving or at rest)
- An object will remain at rest or in constant motion until acted upon by an external force
- The greater the mass of an object, The greater the inertia, the greater the force needed to move it
Summation of Momentum/Force Summation:
the sequential and coordinated movement of each body part segment to produce maximum velocity
- E.g. Throwing - momentum generated in lower body is transferred to the hips and trunk, then the shoulder and elbow, and finally to the wrist.
Principles of Force Summation:
- Use muscles that have the greatest inertia to begin with
- Recruit as many muscle groups as possible to generate more force
- Transfer momentum from one body part to the next when at maximum velocity
- Ensure a stable base to keep momentum
- Ensure there is an appropriate follow through to prevent unnecessary deceleration of body parts
Newtons Laws of Motion
Inertia: an object will remain at rest or in a constant state of motion unless acted upon by an external force
Acceleration: the rate of acceleration of a body is proportional to the force applied to it and in the direction in which the force is applied
Action/Reaction: for every action, there is an equal and opposite reaction
Newtons Laws of Angular Motion
First Law: the angular momentum of a body remains constant unless acted upon by an external torque
Second law: a torque applied to an object will produce a change in angular motion in the direction the torque is applied and directly proportional to the size of the torque and inversely proportional to the moment of inertia of the object
Third Law: For every torque, there is an equal and opposite torque
Equilibrium:
an object that has no unbalanced forces or torques acting upon it
Types of Equilibrium:
Dynamic Equilibrium: when an object or body is moving with a constant velocity and has no change in speed or direction
Static Equilibrium: when an object has no movement or rotation
Stability:
the resistance to the disruption of equilibrium
- Sports we want to increase stability E.g. Wresting
- Sports we want to decrease stability E.g. Starting blocks in swimming
Factors that Affect Stability:
- Base of support: the area bound by the outside edges of the body parts in contact with the supporting surface
- Centre of gravity: the point around which the weight is balanced
- Line of gravity: the direction in which the gravity acts
- Body mass
- Friction between the body and the contacting surfaces
Levers:
a simple machine consisting of a rigid bar, an axis to rotate around, a force and a resistance.
Types of Levers:
- First Class(RAF) = MA of 1
- Second Class(ARF) = MA of >1
- Third Class(AFR) = MA of <1
Acute Respiratory Responses to Exercise
Increased Ventilation: increasing the volume of air breathed in per minute
- V = TV x RR
Increased Respiratory Rate: increasing the number of breaths per minute
Increased Tidal Volume: increasing the Volume of air breathed in per breath
- Plateaus at sub-max intensity
Increased Pulmonary Diffusion: increasing the transfer of oxygen from the alveoli to the capillaries
Cardiovascular Acute Responses to Exercise
Increased Heart Rate: increasing the number of beats per minute
- Increases linearly with exercise intensity
Increased Stroke Volume: increasing the volume of blood pumped per heart beat
- Increases with exercise intensity until it reaches 60% of VO2 max where it plateaus
Increased Cardiac Output: increasing the Volume of blood pumped by the heart per minute
- Q = SR x HR
- Measured in Litres/minute
Blood Pressure: the force of blood pushing against the walls of the arteries
- Increased Cardiac output causes an increase in blood pressure
- Systolic increases, Diastolic decreases
Vasodilation and Vasoconstriction
- Vasodilation to working muscles, Vasoconstriction to digestive system
Increased A-V O2 Difference: the difference in oxygen concentration in the arterioles compared with the venules
Increased Venous Return: the blood returning to the heart and lungs from the body
Decreased Blood Volume: the total amount of fluid circulating within the circulatory system
Muscular Acute Responses to Exercise
Increased Motor Unit and Muscle Fibre recruitment
Increased Muscle Temperature: As exercise commences, there is an increase in the rate of metabolism to produce ATP aerobically, causing an increase in muscle temperature
Increased Muscular Oxygen Uptake: the volume of the oxygen used by muscles increases as exercise intensity increases
Increased Muscle Enzymatic Activity(glycolytic, ATPase, Oxidative Enzymes)
Decreased Fuel Stores
Increase in MBBP
ATP-PC Fatiguing Systems
Accumulation of ADP: the build up of ADP which reduces muscular power
- Occurs during exercise of extended duration
Accumulation of Pi: increased build up of inorganic phosphates leading to impaired myofibrillar contractions, decreasing muscular force production.
Depletion of PC stores: Occurs when all PC stores have broken down to resynthesise ATP explosively, resulting in a reduction in force and speed of contractions as ATP resynthesis must come from the breakdown of glucose now
Anaerobic Glycolysis Fatiguing Systems
Accumulation of H+ : the build up of H+ within the working muscles leading to an increase in acidity levels in the muscle cells(lower pH) which inhibits the glycolytic enzymes catalysing the breakdown of glycogen meaning energy for ATP resynthesis is produced at a slower rate therefore muscular contractions slow down
Aerobic Fatiguing Systems
Thermoregulatory Fatigue: fatigue occurring when exercising for prolonged periods of time or in extreme conditions of high heat and humidity, leading to the body’s core temperature rising and in an attempt to cool it down(via evaporation), it increases the rate of dehydration
Fatiguing Factors as a result of increased core body temperature:
- Decreased plasma levels(dehydration): a fatiguing factor where the more fluid loss per body weight, the more adverse affects it has on the body
- Electrolyte imbalance: not having adequate levels of sodium, potassium or calcium in the body leading to impairments in hydration, nerve impulses, muscle functions and pH levels - Nervous fatigue: fatigue that is detected by the brain, therefore sending weaker neural signals to the working muscles, impacting negatively on performance as it reduces the force and speeds of contractions
Recognized Fitness Tests for AP, AC, SP, AG, FL, BC, MS, ME, MP
AP: - 20m Multi Stage Fitness Shuttle runs
- Harvard Step Test
AC: - Phosphate Recovery Test
- 30 second Wingate Test
SP: - 20, 35, 50m Sprint Test
AG: - Semo Agility Test
- Illinois Agility
FL: - Sit-and-reach test
- Shoulder rotation test
BC: - BMI
- Skin Fold Tests
MS: - 1RM
- Grip Strength
- 7 Stage Abdominal strength test
ME: - 60-sec push up test
- 30-sec sit up test
MP: - Seated Basketball throw
- Vertical/Standing Long Jump
Activity Analysis:
the recording and analysis of movement and skill data from a game, sport or activity
Records:
- Heart Rate
- Movement Patterns
- Skill Frequencies
Helps determine:
- The relevant fitness components
- Energy system interplay
- Work/rest ratios
Considerations of Fitness Testing
Physiological:
- The athletes current training status(are they in season or in off season)
- The athletes current fitness levels
- Cardiovascular health risks
- The environmental conditions
- The physiological requirements of the task
Psychological:
- The athletes current self-efficacy levels
- Will the athlete develop mental toughness?
- Will poor results lead to the athlete needing motivational support?
- Does the athlete understand the purpose of the tests?
Socio-cultural:
- Will religion cause some tests to be inappropriate(skinfold tests for someone who needs to be fully clothed)
- Is mixed gender tests an issue(younger = no, highschool = yes)
- Do people feel comfortable group testing?
- Socioeconomic status of people
- Are the tests age appropriate?
Purpose of Fitness Testing:
Physiological:
- To identify strengths and weaknesses
- To determine team positions
- To identify talent or predict future performance
- To establish a performance baseline or benchmark to set goals
- Identify cardiovascular risks
Psychological:
- To develop mental strength (maximal tests)
- To provide motivation via incentive
Training program Principles:
- Specificity
- Frequency
- Intensity
- Time
- Type
- Progression
- Unloading
- Individuality
- Diminishing Returns
- Maintenance
- Overtraining
- Detraining
- Variety
Training methods:
Aerobic:
- Continuous
- Fartlek
- Long Interval
- HIIT
Anaerobic:
- Intermediate Interval
- Short Interval
- Resistance Training(emphasize with a W:R of 1:3/1:5)
- Plyometrics
- Circuit
Flexibility:
- Static
- Dynamic
- PNF
- Ballistic
Respiratory Chronic Adaptations as a result of Aerobic Training
Structural:
- Increased Lung Volume
- Increased Alveolar-Capillary Surface Area
Functional:
Increased Vital Capacity: the maximum amount of air a person can expel from the lungs after a maximum inhalation
- At all intensities
Increased Tidal Volume: the total amount of air breathed in per breath
- At rest it remains the same
- At Sub max and max Intensity it increases
Increased Ventilation: the total amount of air breathed in per breaths in a minute(V=RR x TV)
- At rest it decreases
- At Sub-Max, decreases
- At Max intensity, increases
Increased Pulmonary Diffusion: the gaseous exchange of O2 from the alveoli into the capillaries to enter the blood stream and CO2 from the capillaries into the alveoli to be exhaled out
- Increases at all intensities
Increased Oxygen Consumption(VO2): the volume of oxygen taken up and utilized by the body (ml/min/kg)
- At rest and Sub max intensity, generally either is the same or slightly decreased
- At Max intensity, significantly increases
Cardiovascular Chronic Adaptations as a result of Aerobic Training:
Structural:
- Increased Cardiac Hypertrophy(Left Ventricle and Ventricular walls)
Functional:
Increased Capillarisation of Heart Muscles: the improved ability for blood to flow to the heart itself
Heart Rate: the amount of times the beat beats per minute
- At rest and submax, decreases
Stroke Volume: the volume of blood ejected from the left ventricle at each heart beat
- Increases at all intensities
Cardiac Output: the volume of blood pumped by the heart per minute (Q = SV x HR)
- At rest and submax, unchanged or slight decrease
- At Max intensity, increased
Increased Plasma and Haemoglobin: the total blood volume and RBC count with help the O2 carrying capacity
Increased AVO2 Difference: the difference in oxygen content between arterioles and the venuoles which represents the amount of oxygen used up by the muscles/tissues
Decreased Lactate production: the production of metabolic by products as a result of reliance on the anaerobic glycolysis energy system
- Trained athletes also have an increased ability to remove lactate from the blood due to an increased availability of oxygen compared to untrained individuals
Delayed LIP: the highest exercise intensity point where lactate entry into and removal from the blood are balanced
Muscular Chronic Adaptations as a result of Anaerobic Training:
Structural:
- Increased Left Ventricle Size(increases SV and force of Left Ventricle contraction)
- Increased Muscular Hypertrophy
Functional:
Increased Muscle ATP and PC stores(up to 25%)
Increased ATPase and Glycolytic Enzymes
Increased Lactate Tolerance: the ability to continually contract the muscles and exercise under the build up of metabolic by products
Increased Size of Muscle Fibres
Neuromuscular Chronic Adaptations as a result of Anaerobic Training
Increased Motor Unit Recruitment:
Increased Motor Unit Activation Rate:
Increased Force of Contraction:
Increased Force Development Rate(power):
Increased Recruitment of Fast Twitch Fibres:
Muscular Chronic Adaptations as a result of Aerobic Training:
- Increased Mitochondrial size and Density
- Increased Myoglobin Levels
- Increased uptake of oxygen(AVO2 difference)
- Increased Glyc Stores
- Increased Glycogen Sparring
- Increased Oxidative Enzymes
