Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Physical Education > Psychological and Nutritional strategies > Flashcards

Psychological and Nutritional strategies Flashcards

1
Q

What are Psychological techniques?

A
  • physical skills that can be taught, learnt and practiced
  • give mental edge over opponent when little difference in physical state
  • help increase/decrease arousal to achieve optimal performance
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What is arousal?

A

Level of readiness to perform

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What is the relationship between arousal and performance?

A

As arousal increases, performance improves but only to a certain point.
If arousal increases beyond this point, performance decreases.
Known as inverted U Hypothesis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What does under arousal look like?

A

Bored (lack of stimulation)
Fatigued
Frustrated

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What does over arousal look like?

A
  • tense/anxious/high stakes
  • overexcited
  • panic/disorganization
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Presenting on either side of the optimal point could result in?

A
  • trouble attending to relevant cues
  • decreased coordination/skill level
  • decreased decision making
  • decreased reaction time
  • increased muscle tension and HR
  • loss of confidence
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

High arousal/anxiety

A
  • narrow attention field (tunnel vision)
  • decrease attention to cues in environment
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Low arousal/anxiety

A
  • broadening in attention field
  • focus on inappropriate cues
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Broad internal focus

A
  • used to focus on thoughts and feelings and opponents actions
    eg. fast bowler preparing to run in to the wicket and bowl
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Broad external focus

A

used to focus on an opponents action
eg. watching an opponent try to make a fast break in a cycling race

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Narrow internal focus

A
  • used to focus thought and mentally rehearse upcoming movements
    eg. diver
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Narrow external focus

A
  • used to focus on very few external cues
    eg. AFL player taking an uncontested position
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

How can athletes increase their arousal levels?

A
  • elevated breathing
  • acting energetically
  • positive self talk
  • energizing mental imagery
  • precomp/match workouts (set routine)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Elevated breathing

A
  • short sharp breaths to activate CNS to increase arousal
  • focus on performance ahead
  • increased state of awareness
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Acting Energetically

A
  • decreases effect of feeling tired towards the end of a game
  • increase motivation
    eg. sprinters jumping at the start line
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Positive Self talk

A
  • acting/thinking positively even when experiencing pressure
  • maintain composure/ confidence
  • focus on relevant cues
  • positive emotive words
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Energising mental imagery

A
  • provides mental template to work from improving concentration
  • successfully visualise themselves performing
  • improved skill level/confidence
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Set routine

A
  • provides confidence by following set pattern
  • accustomed to playing conditions
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Strategies to decrease arousal

A
  • progressive muscle relaxation
  • meditation
  • sleep
  • controlled breathing
  • biofeedback
  • stress inoculation training simulation
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Progressive muscle relaxation

A
  • progressively contract and relax muscle groups from head to toe
  • recognise difference between a tensed/relaxed muscle
  • release physical/mental tension
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Meditation

A
  • reduce the no. of cues to the brain
  • increase focus/attention
  • decrease stress/arousal
  • calm mind = relaxed body
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Sleep

A
  • most important recovery technique
  • need 7 - 9 hours
  • enhanced concentration, alertness, decision making
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Sleep debt

A
  • reduced concentration
  • affects memory, decreasing decision making ability
  • increased risk of over training
23
Q

Controlled breathing

A
  • exhale slowly
  • refocus attention
  • decrease arousal
  • relax and focus on relevant cues, ignoring irrelevant cues
24
Q

Biofeedback

A
  • connected to electrical pads that provides information about your body such as HR and muscle tension
  • allows athlete to monitor psychological state
    and relationship between physical and mental performance
25
Q

Stress inoculation training

A
  • training with small/increasing levels of stress
  • players build immunity
  • tolerance and confidence in stressful game situations
  • achieved by making physical environment as similar as possible to game demands
26
Q

What is motivation?

A

Reason for participating in an activity, learning the skills, training and practicing and dedicating effort to improvement
Intrinsic + extrinsic

27
Q

What is goal setting?

A
  • motivational technique
  • maintain motivation/assists perseverance
  • rewards
  • organizes athlete/provides direction
  • adherence to planning
  • helps maintain positive psychological state
28
Q

Outcome goals

A
  • long term
  • focus on end results
    e.g. making 1st netball team
    disadvantage: linked to performance level of opponent (difficult to achieve)
29
Q

Performance goals

A
  • medium term
  • comparison of past performance/present performance
  • specific training goals
    e.g. improve goal shooting %
    advantage: less anxiety/increased self-confidence as dependent on athletes own behaviour.
30
Q

Process goals

A
  • short term
  • focus on specific aspects of game
    e.g. movements, patterns
  • how outcome goals achieved
    e.g. training drills to improve shooting technique
    advantage: results in increased confidence and maintain focus
31
Q

SMARTER principle

A
  • specific
  • measurable
  • accepted
  • realistic
  • timeframed
  • exciting
  • recorded
32
Q

What is the GI scale?

A

ranks CHO by how quickly they raise blood glucose levels over a 2 hour period

33
Q

High GI

A

glucose released rapidly into the bloodstream, causing rapid rise in blood glucose

34
Q

Low GI

A

Glucose released slowly into the bloodstream resulting in a slow and sustained release of glucose into the blood

35
Q

How long does it take to restore depleted muscle stores?

A

24 - 48 hours

36
Q

How can GI be applied to enhance recovery

A
  • 50 - 100g of high GI CHO within 15 - 30 minutes of finishing exercise
  • continue to consume 25 - 50g CHO every 15 minutes for 2hrs
  • use foods containing CHO and protein in a 4:1 ratio
37
Q

Why should we use a 4:1 ratio

A
  • increases insulin release
  • promoting glucose delivery and uptake
  • rapidly restoring depleted muscle glycogen
38
Q

Why protein in the ratio?

A
  • helps with growth and repair of muscle tissue sustained from repeated muscular contractions
  • creates a spike in insulin and speeds up delivery of glucose to the muscle
39
Q

What is thermoregulation?

A
  • maintain core body temperature by sweating
  • decrease blood plasma and electrolytes
  • could result in performance decrease/dehydration
40
Q

When could thermoregulation be a disadvantage?

A

If too much oxygenated blood is redirected to the skin

41
Q

What is dehydration

A
  • body cannot effectively regulate
  • sweat loss is greater than fluid entry, leading to elevated core temperature
42
Q

What happens if core temperature increases?

A
  • increased sweat rates
  • increased thickening of blood
  • too much oxygenated blood redirected to surface
  • less O2 delivered to working muscles
  • decrease aerobic intensity
43
Q

How much fluid is lost?

A
  • individual sweat rates
  • temperature
  • humidity
  • body weight
  • exercise intensity
  • sweat loss should be limited to 2% of body weight to ensure performance does not decrease
44
Q

How is sweat loss measured?

A
  • pre and post weighing
  • monitor urine colour
45
Q

How much fluid should be consumed post exercise to maximise recovery?

A
  • 1.5 liters of fluid for each 1kg lost body weight
46
Q

Water

A
  • good choice for sports lasting less than 60 minutes as muscle and liver glycogen have not been depleted.
47
Q

Sports drink

A
  • contain CHO, electrolytes
  • CHO maintains and restores depleted glycogen
  • sodium aids retention in muscle cell
  • sodium results in quicker gastric emptying
  • faster rehydration
  • provide balance b/w rehydrating/refuelling
48
Q

What are carbohydrate gels?

A
  • CHO gels maintain blood glucose levels during endurance events
  • easily consumed, rapidly digested
49
Q

Advantages of CHO gels

A
  • easy to carry
  • high concentration of CHO
  • used when difficulty eating/drinking post event
  • High GI maintains blood glucose levels during event
50
Q

Disadvantages of CHO gels

A
  • must be consumed with water or will lead to gastric upsets and slowing of hydration
  • expensive alternative, low in nutrients
  • texture
51
Q

Carbohydrate loading

A
  • athletes longer than 90 mins
  • consume additional CHO prior to event
  • 3 days before event
  • to increase stores of muscle glycogen
  • consume 7-12kg of CHO/kg
52
Q

Benefit of CHO loading

A
  • increase muscle glycogen stores
  • use preferred fuel of glycogen for longer
  • delay use of triglycerides which decreases intensity
  • athletes maintain higher submaximal intensities for longer, delaying fatigue
53
Q

Disadvantages of CHO loading

A
  • causes body mass to increase
  • feel lethargic and sluggish
  • hard to consume enough CHO
  • do not taper effectively
54
Q

Common errors when CHO loading

A
  • failing to taper
  • not eating sufficient CHO
  • not cutting back on fibre, fat and protein
  • excuse to eat everything
55
Q

What is protein?

A
  • used for growth/repair of muscle and production of RBC and enzymes
  • comprises 15% of diet
  • too much protein result in athlete consuming less CHO and other nutrients

Physical Education (12 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions