yr 12 core 2 acronyms Flashcards
Q: What are the energy systems?
Q: What are the types of training and methods?
A: SAAF - Strength, Aerobic, Anaerobic, Flexibility.
Q: What are the principles of training?
A: TV WRaPS - Training thresholds, Variety, Warm-up + cool-down, Reversibility, Progressive overload, Specificity.
Q: What are the physiological adaptations to training?
A: HOMERS - Haemoglobin level, Oxygen uptake + lung capacity, Muscle hypertrophy, Effect on fast + slow twitch muscle fibres, Resting heart rate, Stroke volume + cardiac output.
Q: What are the types of motivation?
A: PINE - Positive + Negative, Intrinsic + Extrinsic.
Q: What are the aspects of anxiety and arousal?
A: TOS - Trait + State of anxiety, Optimum arousal, Sources of stress.
Q: What are the psychological strategies to enhance performance?
A: CMRG - Concentration + Focus, Mental rehearsal, Relaxation techniques, Goal setting.
Q: What are the nutritional considerations for performance?
A: PDP - Pre-performance, During performance, Post-performance.
Q: What are the common forms of supplementation?
A: CCPV - Creatine , Caffeine, Protein, Vitamins + Minerals.
Q: What are the recovery strategies?
A: PPNT - Physiological , Psychological , Neural , Tissue damage .
Q: What are the stages of skill acquisition?
A: CAA - Cognitive, Associative, Autonomous.
Q: What are the characteristics of the learner?
A: CHAPP - Confidence, Heredity, Ability, Personality, Prior experience.
Q: What are the elements of the learning environment?
A: PPNF - Performance elements, Practice methods, Nature of the skill, Feedback.
Q: What are the criteria for assessing skill and performance?
A: VCOP - Validity + Reliability, Characteristics, Objective + Subjective Personal vs. Prescribed
Pre-Performance Hydration & Food
Hydration:
Drink water in the hours leading up to performance (2-3 hours before).
Aim for about 500-600ml of water 2-3 hours before performance.
Top up with 200-300ml of water 10-20 minutes before the event.
Food:
Carbohydrates: Consume complex carbs for sustained energy (e.g., pasta, rice, whole grain bread).
Protein: Include moderate protein sources like lean meats or eggs.
Timing: Eat 3-4 hours before the event for a full meal or a smaller snack 1-2 hours before (e.g., fruit, yogurt, banana).
Avoid fatty or fried foods, as they take longer to digest.
During-Performance Hydration & Food
Hydration:
Carbohydrate-rich fluids help fuel performance (sports drinks with carbs & electrolytes like sodium).
Consume 30-60g of carbs per hour depending on the activity’s intensity and duration.
Electrolytes: Replenish lost electrolytes for optimal muscle function, especially during long or intense exercise.
Food:
Carbs: Keep blood glucose levels stable with sports gels, bananas, sports bars.
Ensure quick energy from simple carbs when needed in high-intensity performance.
Hydrate while replenishing carbohydrates.
Post-Performance Hydration & Food
Hydration:
Rehydrate by replacing 150% of the fluid lost during exercise.
Water or sports drinks with electrolytes can replace lost fluids.
Avoid alcohol, as it dehydrates the body and affects recovery.
Weigh yourself before and after exercise to monitor fluid loss, ensuring hydration restores pre-exercise weight.
Food:
Protein: Consume lean protein (e.g., chicken, tofu) within an hour to assist muscle recovery.
Carbs: Include high GI carbs to replenish glycogen stores quickly (e.g., white bread, pasta).
Timing: Eat protein and carbs within an hour of exercise to optimize recovery.
