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Factors Affecting Performance

Jade Daly (10Y) PDHPE Englisch 99 Karten

Define aerobic training

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  1. 1Types of positive motivationPrize
    Praise
    Tracking progress
    Recognizing achievements
    Incentives: money, gifts.
  2. 2Types of negative motivationBeing dropped from the team
    Punishment eg. laps.
    Yelling / negative criticism.
  3. 3Cons of negative motivationCan result in performance inhibiting issues such as....
    A slower self-esteem
    Susceptibility of choking
    Can cause indecisiveness
    Inflict a fear of risk-taking → preventing creativity.
  4. 4Pros of positive motivationWhereas positive motivation encourages lifelong participation.
  5. 5Define eccentric motivationan individual's internal state is modified / motivated by sources outside of the person.
  6. 6Define incentric motivationInternal desire and self drive to achieve something regardless of outcome. It is self sustaining and often the knowledge of their own personal effort becomes reward.
  7. 7Example of incentric motivation- an individual's desire to finnish a marathon regardless of the time.
    - enjoyment, feeling of productivity.
  8. 8Pros of incentric motivation- Self sustaining.
    - Better long term: relies on a self compelling force that maintains interest regardless of outcome.
    - Focused on elements within their control: they are unaffected by their competition.
  9. 9Other influences of motivation+ Interest
    + Previous experience
    +Coaches / teammates / spectators.
    + values/priorities
    + Social determinants: family and support.
  10. 10Define aerobic trainingDefine aerobic training
  11. 11Sports suited for aerobic trainingSports suited for aerobic training
  12. 12How aerobic system improves performance.The athlete is able to perform at higher workloads without fatigue for longer periods as they progressively become a lower intensity as it improves the efficiency of the cardiovascular system, and thus, the removal of waste for all systems.
  13. 13How is the cardiovascular system more efficient from aerobic training?Reduces recovery time for the lactic acid system.
    Increases the delivery of oxygen to working muscles
    Improves lactic inflection points
    Involves large muscle groups.
  14. 14Continious training.No rest, sustained effort
    Keeping heart rate elevated bout aerobic threshold, below the anaerobic zone.
    30 min - 2 hours
    65% - 85% mHR
  15. 15Advantage of continuous training & sports suitedEasy to follow
    Time-efficient
    Improves perf.
    Jogging, cycling, swimming, rowing.
  16. 16Fartlek training‘Speed play’
    Varying intensity - a combination of continuous and interval training.
    Moderate paced runs with random fast bursts.
    60% 80% mHR
  17. 17Systems involved in fartlek trainingEngaging anaerobic and aerobic systems - predominant system changing.
  18. 18How does fartlek training improve performancePushes anaerobic boundaries → improving lactic acid threshold.
    Specific to sports as it mirrors play of regular jogging followed by frequent sprinting bursts.
  19. 19Example of fartlek training & suited activities5-10 sec burst
    2-3 min less perspective pace.
    Change in terrain.
    Suited for team sports.
  20. 20Aerobic Interval Training.Alternate periods of exercises broken up by periods of rest.
    80-90 MHR: more work than rest.
    Moderate duration
    mod/high intensity.
  21. 21What occurs during the work and break of aerobic training?WORK: Athletes should reach max oxygen uptake without inducing fatigue.
    BREAK: remain active to accumulate lactic acid production.
    Don’t allow full recovery so that stress is maintained to the aerobic system.
  22. 22Sports suited to aerobic trainingMiddle distance runners.
    Long distance runners.
  23. 23Circuit trainingA series of exercises that requires the athlete to work at stations with little or not rest between the different exercises.
  24. 24Types of circuit trainingResistant circuits: fixed number of repetitions.
    Individual circuits: repetitions that can fit into a time frame.
  25. 25Pros of circuit training / how does it improve performance?It can improve the aerobic system altogether or specialize to meet certain needs such as improving:
    strength
    Endurance
    Flexibility
    coordination
    Can incorporate skill and fitness components → beneficial for sports.
  26. 26Define anaerobic trainingDefine anaerobic training
  27. 27SportsSports
  28. 28Anaerobic Interval TrainingAnaerobic Interval Training
  29. 29Aim of flexibility trainingto increase the range of movement around a joint.
  30. 30Sports for flexibility trainingCan be suited to every sport or activity, although, the method of such depends on what the activity is.
    Sports such as dance or gymnastics are more heavily dependant on it.
  31. 31How flexibility improves performance (include eg.)How flexibility improves performance (include eg.)
  32. 32Static stretchingGradual stretching of a muscle by extending it to a length that is uncomfortable for an extended amount of time. Eg. 30 seconds.
  33. 33Pros/cons of statics stretching- Takes time to remain in position
    - Only specifically relevant to gymnastics.
    - Hard to focus on specific muscle groups.
  34. 34Static stretching on performance- Reduces injury by increasing the range of movement across a joint.
    - Clears lactic acid post-performance.
    - Eg. stretch hamstrings by sitting on the floor trying to touch toes for 20 seconds.
  35. 35Ballistic traininguses the momentum of a bounce or swinging an attempt to force it beyond its normal range of motion.
  36. 36Pros / cons of Ballistic+ Wider range of motion gained
    - Higher chance of injury
    - recommended for elite athletes.
    - Only assists forceful movements.
    - Requires static or dynamic first.
  37. 37PNF stretchingInvolves a static stretch followed by a isometric contraction of the stretched muscle, then a further stretch lengthening of the muscles to hold a static stretch.
    Allows greater lengthening of the muscle.
  38. 38PNF stretching for which type of sportsSuited to most sports where the athletes joint may be forceful
  39. 39Dynamic StretchingRhythmic movements through large muscle groups involving an athlete to move through their ROM to produce temporal stretches of selected muscles.
  40. 40Pros of dynamic stretchingSports as it mimics movements in sports and activities
    Reduces injury by increasing range of movement across a joint.
  41. 41List the different types of strength trainingAbsolute strength
    Power: speed
    Muscular endurance
    Lean body mass
  42. 42Absolute strength training + exampleWeight: heavy
    Sets: 3-5
    Reps: 1-6
    Speed of lift: slow
    Olympic shot put.
  43. 43Power Strength training + exampleWeight: heavy
    Sets: 3-5
    Reps: 2-10
    Speed of lift: fast
    -javelin thrower
  44. 44Muscular strength training + exampleWeight: light - med
    Sets: 3-5
    Reps: 15 +
    Speed of lift: medium
    Basketball player
  45. 45Lean body mass training + exampleWeight: medium - heavy
    Sets: 3-5
    Reps: 5-15
    Speed of lift: slow - medium
    Rock climber
  46. 46Why is strength training needed for sportsWhy is strength training needed for sports
  47. 47Strength trainings effect on performanceStrength trainings effect on performance
  48. 48Free weight trainingFree weight training
  49. 49Pros/cons weight trainingPros/cons weight training
  50. 50Fixed weightsCan restrict movements to one direction.
    Less attention needed for technique.
    Less chance of injury, useful for inexperienced athletes.
  51. 51Pros/cons for fixed weights- Provides restricted movement, thus encouraging form and technique.
    - Greater weights can be lifted safely
    requires large space
    - may encourage overdevelopment of dominant side
    - very expensive
  52. 52Elastic weight trainingElastic weight training
  53. 53Pros / cons of elastic trainingPros / cons of elastic training
  54. 54Hydraulic weight training (note: both concentric, no essentric)Hydraulic weight training (note: both concentric, no essentric)
  55. 55Pros/cons hydraulic trainingPros/cons hydraulic training
  56. 56Define strength trainingInvolves the use of RESISTANCE against MUSCULAR CONTRACTION to increase muscle size and improve muscle strength.
    ISOMETRIC, ISOTONIC, ISOKINETIC contractions.
  57. 57Define isokinetic contractionIsokinetic: where tensions develop throughout the whole contractions - achieved through gym equipment.
  58. 58Progressive overloadForcing the body to operate above its normal range my gradually adjusting training loads so that it exceeds what the body is used to in order to impose enough stress so that physiological adjustments occur.
  59. 59How progressive overload can be implemented aerobicallyIncreasing distance
    Increasing duration
    Increasing intensity/speed
    Changing terrain.
  60. 60How progressive overload can be implemented for strength/ resistanceIncreasing load/resistance
    Increasing reps
    Increasing sets
    Decreasing rest periods
    Sessions per week.
  61. 61Principle of specificity aimTo aim exercises at required/specific COMPONENTS OF FITNESS, MUSCLE GROUPS, or ENERGY SYSTEMS that characterize a particular sport as it infers maximum benefits will only occur if training is based on specific needs of an activity.
  62. 62Things included in the principle of specificityMetabolic specificity: energy system
    Muscle group specify
    Movement specificity
  63. 63Principle specificity aerobicallyA footy can replicate sidestep movements in their workout.
    A soccer player can incorporate the lactic acid system in training to account for the spirits within games.
    Someone targeting the upper body could do push up
  64. 64Principle specificity for strength and resistanceTraining the appropriate strength required for performance eg. basketball player training muscular endurance w/ light - medium weights.
    Following the types of speeds needed for types of methods.
  65. 65Principle of ReversibilityThe acknowledgment that Gains made by the athlete have the potential to decline at ⅓ of the rate requested if training ceases, having a 'detraining' effect.
    (1-2 weeks after, evident in all components)
  66. 66Principle of Reversibility aerobically avoidedTraining 70% mHR 3 timers per week in the off season.
    Substituting aerobic activities in place of injury.
  67. 67Principle of Reversibility strength/resistance measureRegular stimulation of muscle fibres.
    2 x week per muscle group.
  68. 68Principle of varietyBased upon the fact that athletes are more motivated when offered changes in their training routines.
    Sparks interests ensures there is always an element of challenge.
    Can be achieved by cross-training or rotating between training methods.
  69. 69Principle of variety aerobically / anaerobicallyPrinciple of variety aerobically / anaerobically
  70. 70Principle: training thresholdsRefers to the minimum amount of intensity of training required to cause adjustments and or desired training effect.
    An athlete will not reach their full potential if they are not working within their threshold.
    It is important to consider which energy system you wish to train.
  71. 71Principle: training thresholds aerobic considerations60-80% max heart rate to overload the system.
  72. 72Principle: training thresholds anaerobic considerationsPrinciple: training thresholds anaerobic considerations
  73. 73Principle: warm-upPrinciple: warm-up
  74. 74Importance of cooldowns in the principle of trainingImportance of cooldowns in the principle of training
  75. 75Principle of cool down / warm-up for aerobic and resistance performancesPrinciple of cool down / warm-up for aerobic and resistance performances
  76. 76List physiological adaptions in response t training- stroke volume / cardiac output
    - oxygen uptake/lung capacity
    - hemoglobin level
    - resting heart rate
    - muscle hypertrophy
    - effect on slow /fast twitch muscle fibres
  77. 77Physiological adaptions in response to trainingPhysiological adaptions in response to training
  78. 78Anxietythe body’s physiological response to a given stimulus/situation. A physiological state.
  79. 79Stress' impact on sportStress readies the body for action inclining the production of adrenaline. In response, the body:Stress' impact on sport
  80. 80Sources of stressThe sources of stress are subjective and depend on the predispositions of people: ie. copy mechanisms and genetic makeup. - Including
    - Past experience
    - Routines
    - Expectations
    - The amount of support
    - The frequency of similar occurrences.
  81. 81Pressures that develop sources of stressPERSONAL PRESSURE, SOCIAL PRESSURE, COMPETITION PRESSURE and PHYSICAL PRESSURE.
  82. 82Optimal arousalOptimal arousal
  83. 83Why does optimal arousal differ between sport and people.Why does optimal arousal differ between sport and people.
  84. 84The inverted U hypothesis for arousalThe inverted U hypothesis for arousal
  85. 85Types of carbohydrate loadingTypes of carbohydrate loading
  86. 86VitaminsVitamins
  87. 87Pros/cons of vitaminsPros/cons of vitamins
  88. 88MineralsChemical compounds essential in bodily functions.
    Iron: is crucial in the process of getting oxygen to working muscles. (low level = anemic)
    Calcium: needed for the development of strong bones.
  89. 89Role of proteinEssential fo recovery. Assists in muscle growth, repair and maintenance.
  90. 90Pros and Cons of ProteinPros and Cons of Protein
  91. 91Creatinea naturally occurring product.
    helps supply energy to muscles.
    exhausted quickly.
    Opinion - HAS been proven to be beneficial.
  92. 92Pros/cons of creatinePros/cons of creatine
  93. 93Define Cognitive stage of learningThe first stage of learning. Often a short period of time as regular practice and performance can rapidly improve proficiency.
    As many skills are transferable, it may potentially be skipped.
  94. 94Characteristics of the cognitive stageCharacteristics of the cognitive stage
  95. 95Characteristics of the associative stage of learningA learner becomes more familiarized with the skills their performance becomes less variable and more consistent; making more rapid improvements with less energy expenditure.
  96. 96Characteristics of associative stage of learningCharacteristics of associative stage of learning
  97. 97Autonomous stageAfter much practice and experience, sport performance and movement become more automatic and habitual; allowing them to consistently perform well even when faced with competitors.
  98. 98—
  99. 99—

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PDHPE Karteikarten am Factors Affecting Performance , erstellt von Jade Daly (10Y) am 03/07/2020.
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