psychological and Nutrional strategies Flashcards
Psychological strategies
Help athletes increase or decrease their arousal levels to archive optimal performance
how can athletes increase their arousal?
- elevated breathing
- acting energetically
- positive self-talk
-mental imagery - set routines
Strategies to decrease arousal
- Progressive muscle relaxation
- Meditation
- Sleep
- controlled breathing
- Biofeedback
- Stress inoculation training
motivation
is a reason for participation in an activity, learning the skills, training and practicing and dedicating efforts to improvements
- can be intrinsic or extrinsic
Outcome goals
focus on the end result – e.g making 1st netball team
performance goals
comparison of past performance and present performance - e.g improve shooting %
Process goals
focus on a specific aspect of game – e.g training drills to improve shooting technique
CHO for recovery
can take 24-48 hours to fully replenish depleted muscle glycogen stores- need to be restored as quick as possible
- consume 50-100g within 15-30 minutes of finishing exercise
* foods containing CHO and protein in a 1:4 ratio. this increases insulin release, promoting glucose delivery and uptake, rapidly restoring depleted muscle glycogen
Consuming 4:1 CHO/ protein ratio
- Protein helps with growth and repair of muscle tissue sustained from repeated muscular contractions
- The combination of the 4:1 CHO/protein ratio creates a spike in insulin and speeds up delivery of glucose to the muscle. Rapidly restoring depleted muscle glycogen *e.g chocolate milk- peanut butter sandwich
hydration strategies
- thermoregulation
one of the ways the body maintains its core body temp is by sweating which can result in decreased blood plasma and electrolytes. if uncontrolled would lead to dehydration and decreased performance
dehydration and thermoregulation
dehydration leads to the body not being able to effectively thermoregulate. As sweat loss is greater than fluid entry this results in a n increased core temperature. Leads to
- Increased sweat rates
- Increased thickening of blood ( lower SV)
- To much oxygenated blood redirected to the skin peripheral to assist evaporating cooling (not good outcome)
- Less o2 being delivered to working muscles
- Causes the athlete to decrease their submax intensity
how much fluid?
how much fluid?
the amount of fluid lost varies greatly amongst individual and is affected by …
- individual sweat rates
- temperature
- humidity
-body weight
- intensity of exercise
How much fluid should be consumed post exercise
1.5 litres of fluid for each 1kg lost of body weight in competition
what are CHO gels
-highly concentrated form of CHO
-CHO gels help to maintain blood glucose levels during endurance events
- easily consumed and rapidly digested
CHO gel pros
- Easy to carry
- High concentration in a single dose
- Can be used when difficult to eat or drink post event to refuel depleted glycogen stores
- Can maintain blood glucose during the event
