Pe Revision Flashcards
Athletes diet:
BMI (4 marks)
Weight(kg) / height (m2)
27+ BMI means increased risk of health problems
Doesn’t account for muscle weighing more than fat
Trained athlete could have same BMI as untrained
Athletes diet:
Bioelectrical impedance (4 marks)
Sends weak electrical impulse through the body
Hand held device
Travels quickly through the muscle and slowly through fat
Calculates body fat % through the strength of the impulse
Athletes diet:
Skinfold Calipers (2 marks)
Measures subcutaneous fat
Various sites on the body to calculate body fat
Periodisation:
Definition
Training is organised into blocks of time (cycles) to prepare physically and psychologically for competition
Periodisation:
Preparation phase (4 marks)
Develop baseline fitness
General conditioning: endurance, strength, mobility
Quantity not quality
Competition focus - tactics and techniques to increase speed and intensity
Periodisation:
Competition phase (4 marks)
Refine skills in a competitive enviroment
Maintain fitness
Quality not quantity
Tapering - drop in intensity to prepare psychologically and physically for competition
Periodisation:
Transition phase (3 marks)
Between the end of one season and the start of another
Active rest
Maintain fitness
Periodisation:
Cycles - macro (3 marks)
Long term development plan
1 year for football
4 years for Olympic athletes
Periodisation:
Cycles - meso (2 marks)
Long term plan divided into smaller blocks
2-8 weeks long
E.g focus on speed
Periodisation:
Cycles - micro (2 marks)
One session a week
Increased detail on intensity and duration and volume and content
Periodisation:
Single periodisation (3 marks)
One peak
long term development
Increased intensity and duration of training
Periodisation:
Double periodisation
2 peaks
Periodisation:
Multiple periodisation (3 marks)
Many peaks
Increased frequent high intensity phases in training
To maintain intensity for elite athletes
Confidence and self efficacy:
Self efficacy (2 marks)
Situation specific confidence
Belief in own ability to succeed in a specific situation
Confidence and self efficacy:
Social facilitation (2 marks)
The influence of the presence of others affects performance
The presence of others increases arousal
Confidence and self efficacy:
Influence of self efficacy on performance (5 marks)
Increase motivation Positive attitude Decrease anxiety and stress More likely to reach optimum performance Decrease NAF, increase Nach
Confidence and self efficacy:
Social inhibition
The negative effect of others on performance
Confidence and self efficacy:
Self confidence (2 marks)
Belief in your own ability to succeed
Aspect of self esteem
Athletes diet:
Main Points (6 marks)
Carbohydrates to meet energy demands
Hydrated via drinking
Balanced diet
Avoiding processed foods
Fats for low/medium intensity, exercise and glycosparing
Fats for insulation and protection of vital organs
Glycoloading:
Supercompensation
Intake more glycogen than normal in order to delay fatigue
Glycoloading:
Dietary Manipulation
One week before competition, reduce carbohydrate intake to decrease glycogen stores
Take part in either high intensity training/ endurance to reduce stores of glycogen further
A few days before, increase glycogen intake and drink lots of water to aid digestion
Glycoloading:
Carbohydrate window
The day before the event high intensity exercise for 3 minutes
This opens the carbohydrate window
Eat lots of glycogen for the next 20 minutes
Consume more water to aid the process of digestion
Glycoloading:
Advantages
Delays fatigue
Increase glycogen source
Greater aerobic energy sources
Easy to manipulate your diet
Glycoloading:
Disadvantages
Heavy legs due to water retention
Tapering decreases fitness
Negatively effects metabolism
Plyometrics:
Knowledge
Aim - develop muscle elasticity, power and strength
Depth jump done by athletes of power
Stretch shortening cycle:
- pre stretch reflex
- amoitisation
- muscle contractions
Plyometrics:
Benefits
Hyper trophy of muscle fibres
Increase muscle elasticity
Recruitment of more fast twitch fibres to motor units
Better coordination between fast twitch motor fibres
Plyometrics:
Advantages
Increase maximum muscle power
Increase muscle strength elasticity
Can be made sport specific
Plyometrics:
Disadvantages
Can cause chronic injuries e.g shin splints/Achilles tendons
Rupture tendons and ligaments
Damage vulnerable ankle and knee joints
Motivation:
Definition
Will or desire to learn or achieve
Motivation:
Intrinsic
Drive comes from within the performer
Inner drive
E.g pride/satisfaction
Motivation:
Extrinsic
Drive comes from outside the performer
Tangible - trophy/medal
Intangible - praise/encouragement
Motivation:
What does drive reduction theory explain?
Why people give up:
Repetitive
Routine
Boring
Remotivated by:
Coach
Routine
Venue
Lack of electrolytes
Irregular heart rhythm
Drowsiness
Cramp
Muscle fatigue
Functions of electrolytes
Nerve impulses
Cell and organ functioning
Lost through sweating
Definition of dehydration
When water levels fall below normal in the body
Functions of water
Controls body temp
Carries o2 and nutrients to the muscles
Converts food into energy
Removes waste products
Sport injuries:
Recovery
Ice baths Ultrasound knits muscle tissue and repairs it Massage Water based training Oxygen tents Hypo aria chambers
Sport injuries:
Preventative measures
Active warm up Taping and support Sports massage and rollers Ice bath Adequate recovery time Don't perform eccentric contractions early in training
Peak flow characteristics
High level of confidence and self efficacy Emotional response is pleasure Movement is effortless In the zone full concentration Selective attention is good
Questionnaire types
SCAT - sport competition anxiety test
STAI - state trait anxiety inventory
CSAI2 - common sport anxiety inventory
Changing Attitudes:
Cognitive dissonance
Try to create conflict in the mind by altering a part of the triadic model
A - create feelings of fun and enjoyment to change emotional and feelings
B - reinforcement of actions when the required behaviour occurs
C- educate performer with new information
Attitudes:
Predicting behaviour
Attitudes don’t always follow our feelings and thoughts
Other factors can influence attitude
Specific attitudes can predict specific behaviours
BUT the best predictor of behaviour is behavioural intention
Especially when situational factors are favourable
Attitudes:
Developing approach behaviours
Emphasise positive childhood experiences Gradually increase the difficulty Increase self confidence and self efficacy Avoid punishment Encourage feelings of pride
Lewins Theory
B = f(Pe)
Behaviour is the function of personality and physical environment
Explains why people differently in the same situation and differently in different situations
Drive theory
Everyone has a need to learn or achieve mastery
Inspire a drive to succeed
Complete an action to help succeed at the task
When we’ve achieved mastery we experience drive reduction to achieve the same outcome (Inhibition)
Groups:
Ringleman effect
As group size increases individual effort and contribution decreases
Groups
Groups characteristics
Identity Interpersonal relationships Interaction between two or more people Identical goals Interdependent
Groups:
Social loafing causes
Social loafing - individuals lose effort and motivation Individual effort goes unrecognised Performer hides in a large group Low fitness levels Task has no meaning Lack of understanding Over reliant on teacher Expect others to do the work
Groups:
Strategies to prevent social loafing
Decrease group size Video analysis Highlight individual effort Increase fitness Give more responsibility Ensure role clarity
Groups:
Motivational losses
Motivation and effort increases
Confidence and concentration
Expect others to do the work
Social loafing occurs
Groups:
Coordinational losses
Ringlemans effect
Interactive groups suffer more from this
Tactics technique and teamwork are poor
Skills interwoven into unity
Leadership:
Fielders contingency model - unfavourable situations
Unsupportive network Poor equipment and facilities High risk Large group size Leader is respected High ability group
World games:
Characteristics
Single sport
Multi-sport
High level athletes from all over the world
High media influence and highly commercialised
Elite but not professional for the olympics
Contract to compete
An unwritten mutual agreement between all opponents
To strive to do their best within the rules
To give a fair opportunity for everyone to achieve the ultimate aim of winning
Positive deviancy
Over adherence to the norms and values of society
Eg playing whilst injured
Negative deviancy
Behaviour that goes against the norms and values of society often detrimental to the performers health
Eg taking drugs
Law and sports protecting performers during a contest
Duty of care Trespassing in field of play Employer rights Liable actions Equality act Drug testing
Arguments against testing in all sports
Can’t get a definitive list across all sports and countries
Expensive
Money better spent on education and campaigns for drug risks
Performer should have a right to choose
Unreliable - performer may get a negative image
Mass
Measured in kg
Made of fat muscles tissue bone and skin
Scalars
A force that has MAGNITUDE and size
Vector
A forced that has DIRECTION and size
Weight
Force given to mass as a result of gravity
Velocity
Measured in ms-1
Rate of change in position with reference to direction
Velocity equation
Distance covered (m) ----------------------- Time taken (s)
Acceleration
Rate of change in velocity
Acceleration formula
Time taken (s)
Momentum
Product of mass and velocity
Measured in Kgms-1
Distance
The length of a path a body follows from one point to another
Displacement
The length of a straight line joining the start and finish points
Angular momentum equation
Angular velocity x moment of inertia
Definition of projectile motion
The motion of a body/object moving through the air
Hollanders model
Deep psychological core
Typical response
Role related behaviour
Social environment
