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PE year 12 > Sport Psychology UNIT 3 > Flashcards

Sport Psychology UNIT 3 Flashcards

1
Q

what is the function of protein?

A

-growth of muscle tissue
-repair of muscle tissue
-production of red blood cells
-ATP after fats and carbs

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1
Q

what are fats ?

A

major energy source during rest stored as triglycerides

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2
Q

what are carbohydrates ?

A

converted into glucose and stored as glycogen in the liver and muscle cells

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3
Q

what is the glycemic index ?

A

the ranking of carbs based on their immediate effects on blood glucose levels

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4
Q

what are some example of low GI foods ?

A

apple
lentils
peanuts
sausages

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5
Q

what are some example of high GI foods ?

A

honey
white bread
white rice
watermelon

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6
Q

what are some example of moderate GI foods ?

A

corn
peas
oranges
oatmeal
white pasta

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7
Q

what does high GI foods do to the blood sugar ?

A

immediate affects
during exercise- rapid absorption and release of energy help with glycogen stores
after exercise- replenishes glycogen stores

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8
Q

what does low GI foods do to the blood sugar ?

A

gradual affects
pre event - slow release of glucose into blood stream
after event - build muscle and liver glycogen stores

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9
Q

In relation to nutrition what should an athlete do prior to competition ?

A

-carboload
-low GI 2-4 hours before race
-avoid high fibre and fat foods
-200-600ml of water before event up to an hour prior

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10
Q

In relation to nutrition what should an athlete do during the competition ?

A

-high GI foods
-increase consumption of electrolytes
-hydrate 500-1000ml per hour
-no high fibre or fat foods

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11
Q

In relation to nutrition what should an athlete do after the competition ?

A

-carb immediately after the event
-low GI foods 4-6 hour after
-protein
-replace lost fluids

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12
Q

why are drugs taken?

A

-enhance training adaptations
-improved performance
-improved recovery

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13
Q

what are the benefits of protein powder?

A
  • improves rate of recovery
    -increases muscle size and strength
    -aids in the repair and development of muscles
    -decreased muscle catabolism
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14
Q

what are some adverse effects of protein powder?

A

-liver damage
-colon cancer
-kidney damage
-risk of osteoporosis

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15
Q

what are the benefits of anabolic steroids?

A

-increased muscle hypotrophy
-increased muscle strength and power
-increased muscle bulk
-improved recovery rates

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16
Q

what are some adverse effects of anabolic steroids ?

A

-reduce sperm count
-heart, liver and kidney disease
-depression and aggression
-acne

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17
Q

what are the benefits of a stimulant ?

A

-increased alertness
-activation of CNS
-increased metabolism
-raised heart rate

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18
Q

what are some adverse effects of stimulants ?

A

-muscle tremors
-diuretic
-dehydration w
-over aroused

19
Q

how is heat transfered?

A

-radiation
-conduction
-convection
-evaporation

20
Q

what are the immediate effects of exercising in heat?

A

-increased sweat rate
-elevated heart rate
-increased core temperature
-increased vasodilation

21
Q

hydration strategies for exercise in heat ?

A

pre- adequate hydration
during -100-200ml per 15 minutes

22
Q

what are some strategies to stay cool in the heat?

A

-wear light coloured and thin clothing
-pre cooling strategies- lower core temp by ice vest, slushies
-cooling during event- cold drinks sitting in the shade

23
Q

what is heat acclimatisation and how long should it be done for?

A

the ability to tolerate heat
5-10 days

24
Q

what are long term adaptations of successful heat acclimatisation?

A

-increased sweat rate
-early onset sweating
-more diluted sweat
-increased plasma volume

25
Q

what is humidity and why is it bad for exercising ?

A
  • represent the proportion of water in the ambient air
  • there is nowhere for the sweat to evaporate meaning cooling cannot occur
26
Q

what is altitude and why is it harder to exercise ?

A
  • the air is thinner due to a lower barometric pressure
  • with thinner air the is less oxygen available resulting in hypoxia
27
Q

what are the immediate physiological adaptations to altitude?

A

-decreased oxygen in blood
-increased respiratory rate
-increased heart rate
-sleepiness

28
Q

what are the long term physiological adaptations to altitude?

A

-increased red blood cells
-increased mitochondria
-increased capillarisation
-increased blood viscosity

29
Q

what altitude strategies in the best and why?

A

-Live high Train low
-allow the body to have the long tern adaptations but have high intensity training

30
Q

how long in cold acclimatisation and how does the body increase temp?

A

-7-10 days
-shivering
-Piloerection
-Vasoconstriction

31
Q

what is the definition of periodisation?

A

a method of organising the training year into phases where each phase has its specific aims for development of an athlete

32
Q

what are the 4 main training phases?

A

-preparation
-competition
-transition
-evaluation

33
Q

what is a microcycle?

A

the breaking up of a train program into number of training sessions that last 5-10 days

34
Q

what is a macrocycle ?

A

the whole training year

35
Q

what is in the preparation phase?

A

general - base level of fitness aerobic training
specific- emphasis on development of cardiorespiratory endurance and skill development

36
Q

what is the competition phase?

A

-the goal is to reach peak performance
-maintenance
-quality over quantity

37
Q

what is the transition phase ?

A
  • after comps
    -recover
    -corrective surgeries
    -maintenance
38
Q

what is the evaluation phase?

A

improve diagnosed weaknesses which come from evaluation performance

39
Q

what is the purpose of an annual plan?

A

-optimal performance occurs at the correct time
-monitoring fatigue and recovery

40
Q

what is tapering ?

A

-the reduction in training load to reduce fatigue and maximise energy stores
-training volume decrease intensity remains the same

41
Q

what is peaking?

A

-athlete reach optimal performance in time for competition
-a result of a quality program and appropriate taper

42
Q

what does overtraining result in?

A

the inability to perform or train at their previous levels

43
Q

what is recovery?

A

returning an athlete to a state of performance, reediness, mentally or physically

44
Q

what can be done during recovery?

A

-massages
-cold water immersion
-stretching
-compression

PE year 12 (6 decks)

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