Sport Psychology UNIT 3

Question 1

what is the function of protein?

Answer 1

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

Question 1

what are fats ?

Answer 1

major energy source during rest stored as triglycerides

Question 2

what are carbohydrates ?

Answer 2

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

Question 3

what is the glycemic index ?

Answer 3

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

Question 4

what are some example of low GI foods ?

Answer 4

apple
lentils
peanuts
sausages

Question 5

what are some example of high GI foods ?

Answer 5

honey
white bread
white rice
watermelon

Question 6

what are some example of moderate GI foods ?

Answer 6

corn
peas
oranges
oatmeal
white pasta

Question 7

what does high GI foods do to the blood sugar ?

Answer 7

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

Question 8

what does low GI foods do to the blood sugar ?

Answer 8

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

Question 9

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

Answer 9

-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

Question 10

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

Answer 10

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

Question 11

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

Answer 11

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

Question 12

why are drugs taken?

Answer 12

-enhance training adaptations
-improved performance
-improved recovery

Question 13

what are the benefits of protein powder?

Answer 13

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

Question 14

what are some adverse effects of protein powder?

Answer 14

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

Question 15

what are the benefits of anabolic steroids?

Answer 15

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

Question 16

what are some adverse effects of anabolic steroids ?

Answer 16

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

Question 17

what are the benefits of a stimulant ?

Answer 17

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

Question 18

what are some adverse effects of stimulants ?

Answer 18

-muscle tremors
-diuretic
-dehydration w
-over aroused

Question 19

how is heat transfered?

Answer 19

-radiation
-conduction
-convection
-evaporation

Question 20

what are the immediate effects of exercising in heat?

Answer 20

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

Question 21

hydration strategies for exercise in heat ?

Answer 21

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

Question 22

what are some strategies to stay cool in the heat?

Answer 22

-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

Question 23

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

Answer 23

the ability to tolerate heat
5-10 days

Question 24

what are long term adaptations of successful heat acclimatisation?

Answer 24

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

Question 25

what is humidity and why is it bad for exercising ?

Answer 25

- represent the proportion of water in the ambient air - there is nowhere for the sweat to evaporate meaning cooling cannot occur

Question 26

what is altitude and why is it harder to exercise ?

Answer 26

- the air is thinner due to a lower barometric pressure - with thinner air the is less oxygen available resulting in hypoxia

Question 27

what are the immediate physiological adaptations to altitude?

Answer 27

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

Question 28

what are the long term physiological adaptations to altitude?

Answer 28

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

Question 29

what altitude strategies in the best and why?

Answer 29

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

Question 30

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

Answer 30

-7-10 days -shivering -Piloerection -Vasoconstriction

Question 31

what is the definition of periodisation?

Answer 31

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

Question 32

what are the 4 main training phases?

Answer 32

-preparation -competition -transition -evaluation

Question 33

what is a microcycle?

Answer 33

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

Question 34

what is a macrocycle ?

Answer 34

the whole training year

Question 35

what is in the preparation phase?

Answer 35

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

Question 36

what is the competition phase?

Answer 36

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

Question 37

what is the transition phase ?

Answer 37

- after comps -recover -corrective surgeries -maintenance

Question 38

what is the evaluation phase?

Answer 38

improve diagnosed weaknesses which come from evaluation performance

Question 39

what is the purpose of an annual plan?

Answer 39

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

Question 40

what is tapering ?

Answer 40

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

Question 41

what is peaking?

Answer 41

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

Question 42

what does overtraining result in?

Answer 42

the inability to perform or train at their previous levels

Question 43

what is recovery?

Answer 43

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

Question 44

what can be done during recovery?

Answer 44

-massages -cold water immersion -stretching -compression