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Flashcards

Core 2 - Factors Affecting Performance

Grace Chamberlin PDHPE Higher School Certificate English 138 cards

Cards in this deck (138)

  1. 1Core 2 - Factors Affecting Performance:)
  2. 2what are the 3 energy systems?ATP/PC
    lactic acid
    aerobic
  3. 3ATP/PC system (source of fuel, efficiency, duration, cause of fatigue, by products, recovery rate, example)creatine phosphate
    1:1
    10-15 seconds
    inability to resynthesise
    heat
    2 mins
    100m sprint
  4. 4Lactic acid system (source of fuel, efficiency, duration, cause of fatigue, by products, recovery rate, example)carbohydrates and glycogen
    1:2
    30secs- 4mins (intensity dependant)
    lactic acid build up
    30mins - 2 hrs
    400m sprint
  5. 5Aerobic system (source of fuel, efficiency, duration, cause of fatigue, by products, recovery rate, example)carbohydrates, fat, protein
    1:36
    2-6 hours (intensity dependant)
    glycogen and carbohydrate depletion
    CO2, H2O
    hours to days
    10km run
  6. 6types of training and training methods- aerobic eg. FAICC - anaerobic eg. anaerobic interval - flexibility eg. ballistic, static, PNF, dynamic strength eg. free/fixed weights, elastic, hydraulic
  7. 7types of aerobic trainingcontinuous
    fartlek
    circuit
    interval
  8. 8continuous training- HR elevated (70-85% MHR), maintained above aerobic threshold and sustained for over 20min - no rest intervals eg. jogging, cycling
  9. 9types of strength trainingresistance (concentric)
    weight training (isotonic - concentric and eccentic)
    isometric
  10. 10principles of trainingprogressive overload
    specificity
    reversibility
    training threshold
    variety
    warm up/cool down
  11. 11progressive overloadadaptations occur in the muscle as load is greater than normal - training effect when system or tissue is worked harder than accustomed to
  12. 12specificitytype of exercise used should be specific to task requirements, energy systems, muscle groups and components of fitness involved in task eg. sprinter needs to train fast twitch muscle fibres whist developing anaerobic threshold and lower leg muscles
  13. 13reversibilitydetraining effect
    use it or lose it
    training effects gained from training can be quickly lost if person does not participate in training for >2 weeks
  14. 14varietyadds challenge, enthusiasm and excitement - training in variety of methods to decrease boredom, increase training motivation and therefore productivity and success
  15. 15training thresholdrefers to a specific point where we acheieve training gains - point during exercise that when surpassed, physiological changes will occur
  16. 16warm up/cool downreduce risk of injury
    increase body temp
    skill rehearsal
    reduce soreness, stiffness and to disperse and metabolise lactic acid
  17. 17physiological adaptations in response to trainingheart rate
    stroke volume
    cardiac output
    oxygen uptake
    lung capcity
    haemoglobin level
    muscle hypertrophy
    effect on fast/slow twitch muscle fibres
  18. 18heart ratebeats per minute
  19. 19stroke volume (SV)amount of blood pumped from the heart/beat - - amount of blood leaving left ventricle each time heart beats - increase in training, increases SV therefore allowing more blood to be ejected each time a beat occurs, ultimately leading to increase in CO
  20. 20cardiac outputamount of blood pumped from the heart/minute (SV x HR)
  21. 21oxygen uptakeamount of oxygen the body uses in 1 minute - amount of oxygen absorbed into blood stream during exercise and amount of oxygen used per min
  22. 22lung capacitytotal amount of air breathed in 1 breathe - amount of air that can move in and out of lungs during a breath
  23. 23haemoglobin levelprotein part of RBC's which carries oxygen - - protein found in red blood cells. - function to absorb oxygen at lungs and carry oxygen to working muscles via blood stream
  24. 24muscle hypertrophymuscle fibre size and the connective tissue between the fibres increase
  25. 25fartlek- involves continuous effort with periods of high intensity followed by active recovery period - beneficial for pre-season training and in prep for activities requiring interchange of systems
  26. 26define: motivationan internal state that activates, directs and sustains behaviour towards achieveing a goal
  27. 27types of motivationintrinsic
    extrinsic
  28. 28intrinsic motivationdesire that comes from within
  29. 29extrinsic motivationdesire to succeed to gain an external award (e.g trophy, money)
  30. 30what is positive motivation?desire to succeed in a task which will lead to happiness and satisfaction
  31. 31what is negative motivation?desire to succeed in a task to avoid unpleasant or undesirable consequences
  32. 32what is anxiety?negative emotional state that results from perceiving a situation as threatening or unavoidable.
    it is a normal reaction to stress.
  33. 33trait anxietywhen you percieve a wide range of situations as threatening
  34. 34state anxietytemporary feelings of tension related to a specific point
  35. 35what is stress?an imbalance between what is demanded of you and what you think you are capable of
  36. 36sources of stressinternal (e.g fear)
    external (e.g opponent behaviour)
    uncertainty of an event
    importance placed on event
  37. 37what is arousal?physical and mental activation or intensity exhibited at a specific point
  38. 38aerobic interval- breakdown of training period into intervals of exercise, followed by intervals of complete rest (should be active to rid of lactic acid) - moderate duration, high intensity (80-95% of MHR)
  39. 39circuit trainingarrangement of exercises requiring athlete to spend time completing each exercise before moving on - large improvements in muscular endurance, strength and flexibility
  40. 40anaerobic interval- intervals range between 10s and 2m with work to rest ratio of 1:3 - performed in sets of reps designed to overload anaerobic energy systems - commonly aims to improve speed
  41. 41flexibilityability of joints to bend, stretch and twist through ROM without injury
  42. 42benefits of flexibilityprevents injury, muscle soreness, improves body's mechanical efficiency, reduces tightening of muscles, improves coordination
  43. 43static stretching- gradual lengthening of muscles to its end point for 10-30s - slow, sustained, safe and effective overcoming stretch reflex
  44. 44proprioceptive neuromuscular facilitation stretch (PNF stretch)- gentle static stretch (10-15s) followed by isometric contraction against resistance (10s) - eg. lying quadriceps stretch
  45. 45ballistic stretching- stretching muscle to end point then overstretching through bouncing eg. high legs for hammies
  46. 46dynamic stretching- stretches muscle groups crossing over joints - eg. leg swings.
  47. 47fixed weightslifting weights at specific loads and performing certain number of reps and sets
  48. 48adv. of fixed weights- easy to do - cheap - develops strength around full rom - progressive overload easy to adminster
  49. 49disadv. of fixed weights- can produce muscle soreness
  50. 50elastic/resistance strength traininguse of elastic bands to provide resistance
  51. 51adv. of elastic strength training- easy to use, lightweight, portable - cheap - develops strength around full rom - can imitate movements specific to sport
  52. 52hydraulic strength training- machines providing artificial resistance through fluid dynamics and use of hydraulic oil
  53. 53adv. of hydraulic training- safe - no need for spotter - resistance easily altered by how hard one works - resistance matched to strength of user
  54. 54how progressive overload achieved (aerobic, strength ,flexibility)- aerobic training: increasing intensity, frequency, duration, training - strength, increasing sets, reps, decrease rest times - flexibility: increase stretch
  55. 55aerobic training threshold- intensity at which athletes need to work to produce aerobic training effect - around 65-70% MHR
  56. 56anaerobic threshold- point at which athlete can no longer supply sufficient oxygen (80% MHR)
  57. 57aim of warm upallows players to gradually adapt and prepare themselves both physically and mentally for exercise
  58. 58effects of warm up- increase blood flow to muscles causing ^body temp. - muscles, ligaments and tendons more supple and elastic reducing possibility of muscular tear, causing injury
  59. 59psychological benefits of warm up- increase motivation - reduce anxiety - allow level of comfort to be adapted to atmosphere in stadium or playing area
  60. 60cool down- allows for active recovery, gives body time to return blood to heart rather than letting blood pool in muscles, rebuild energy stores - should include period of stretching and be active lasting 5-10min
  61. 61slow twitch muscle fibres- most commonly used in aerobic exercises - enhanced through part. in aerobic activities
  62. 62fast twitch muscle fibres- used in anaerobic activities and fatigue faster than slow twitch - enhanced by undertaking training creating muscular power
  63. 63pre performance dietary need for distance runner- high carb intake to supply muscle glycogen; primarily through carb loading - pre-race meal; high carbs, low fat, GI (slower release og glucose) and protein, eaten 4+ hrs before to avoid gastrointestinal problems
  64. 64pre performance dietary need for distance runner- consume foods easy to digest (eg. sports drinks) closer to event to provide accessible source of glucose - proper hydration
  65. 65During performance dietary need for distance runner- sports drinks/gels for glucose top up + hydration
  66. 66vitaminsorganic compounds required in small qtys for normal growth, development and metabolism
  67. 67+ve of vitamin supplementation- cheap, plentiful, regulated - not toxic if excess is consumed - helps correct vitamin deficiencies
  68. 68-ve of vitamin supplementation- contributes to muscle, joint pains and headaches - excess supplementation does not improve performance
  69. 69mineralsinorganic substances incl. calcium, potassium, iron - important to cellular functions eg. muscle contractions, fluid balance and maintenance of energy systems
  70. 70+ve of mineral supplementation- iron supplements can aid in formation of haemoglobin - calcium supplements can lead to strong bones - assists in immune system functioning
  71. 71physiological effects of caffeine- increased HR and can affect heart rhythm - relaxes smooth muscle - produce symptoms of anxiety in high doses - decreases rating of perceived exertion helps cognitive processes such as concentration, alertness, memory
  72. 72+ve of caffeine supplementation- helps cognitive processes eg. concentration - moilises fat stores and converts them into free fatty acids (spare glycogen) - delays perceptions of fatigue
  73. 73-ve of caffeine suppl.- produces anxiety in high doses - direutic effect - increasing risk of dehydration - over arousal
  74. 74recovery strategies- physiological eg. cool down and hydration - neural eg. hydrotheraphy, massage - tissue damage strategies eg. cryotherapy - psychological strategies eg relaxation
  75. 75hydrotherapy NEURAL- use of water to assist recovery of muscles (eg. hot water immersion and contrast water therapy) - cyclist immersing body in warm water after training session increases blood flow to remove lactate, increased skin + cored temp, decrease of muscle stiffness
  76. 76benefits of massage to performance NEURALincreased blood flow, decreased muscle tension and soreness, increased joint flexibility, decreased nervous system tension
  77. 77cryotherapy TISSUE DAMAGE-form of cryotherapy is CWI involves immersing body in water ~10-15 degrees for ~5m - results in decreased (core/muscle/skin) temp, reduced soreness, reduces inflammation, alleviates spasm and muscle pain, changes in cardiac response and blood flow
  78. 78what are the stages of skill aquisition?cognitive
    associative
    autonomous
  79. 79cogntive stagelots of mistakes made
    needs coach to teach basics of the skill by demonstrating skill, being patient, pointing out mistakes, kinaesthetic demonstration.
  80. 80associative stagelong stage of which many never pass
    fewer errors
    co-ordinated movements
    starts to anticipate and have feelings of success
    coaches can add other environmental pressues (e.g defence elements, crowds)
  81. 81autonomous stagefew errors
    fluid movements
    can focus on other cues
    need highly structured training with highly specific feedback
    can anticipate and fix mistakes as they come
  82. 82characteristics of a learnerpersonality
    heredity
    confidence
    prior experience
    ability
  83. 83open skillsoccur in an unstable environment
  84. 84closed skillsoccur in a stable and predictable environment
  85. 85gross motor skillsinvolve primary/large muscle groups (e.g walking, running, jumping)
  86. 86what are the performance elements?decision making, strategys and tactics
  87. 87massed practiceskill is practised until learnt without taking a break (e.g shooting basketballs, hitting a golf ball)
  88. 88fine motor skillsinvolve using small muscle groups (e.g golf putting)
  89. 89discrete skillsdistinct beginning and end (e.g hitting a ball)
  90. 90serial skillscombination of discrete skills sequenced together (e.g triple jump, tackle)
  91. 91continuous skillsno clear beginning or end (e.g running, swimming, cycling)
  92. 92self-paced skillsthe performer controls both the timing, speed and force of an action (e.g darts)
  93. 93externally pacedanother athlete or the environment has control over the timing and speed of the skill (e.g basketball, rugby)
  94. 94distributed practicepractise is interpersed with rest breaks (e.g swimming, running)
  95. 95whole practicethe whole skill is practised at the same time (e.g golf swing)
    allows kinaesthetic development and transfer of learning
  96. 96part practiceparts or subroutines are practised individually (e.g long jump)
    suitable for complex skills
  97. 97what is temporal patterning?breaking the skill down to provide a better chance of success
  98. 98what are proprioceptive mechanisms?the body's senses which allow an athlete to unconsciously feel their body's movement (e.g taping)
  99. 99internal feedbackgenerated from within an athlete, allowing them to correct their own mistakes
  100. 100external feedbackgenerated from outside
    (e.g coaches, crowds and results)
  101. 101concurrent feedback(continuous) received from the body during performance
  102. 102delayed feedbackreceived after the performance of the skill is complete
  103. 103knowledge of resultscomes from external sources and is feedback about fhe outcome or success of performance
  104. 104knowledge of performancefeedback given on how well the skill was executed. Can be internal or external.
  105. 105what are the practice methods?massed and distributed
    whole and part
  106. 106what are the feedback methods?internal and external
    concurrent and delayed
    knowledge of results and knowledge of performance
  107. 107characteristics of skilled performerskinasethetic sense
    consistency
    anticipation
    techniques
  108. 108objective meseaureswhen judges or testers apply the same criteria to measure a performance (e.g high jump)
  109. 109subjective measuresa judgement based on feelings, opinions, impressions rather than measurement (e.g diving)
  110. 110validitythe degree in which the test measures what it is supposed to
  111. 111reliabilitydegrees of consistency
    ability to produce the same results on successive occasions
  112. 112personal criteriapreconceived ideas and expectations that an individual brings to judge a performance (e.g coach picking a team based on the previous weeks performance)
  113. 113prescribed criteriaestablished by sports organisations or bodies who form the basis of assessment for competitions in that sport (e.g criteria, level of difficulty)
  114. 114assessment of skill and performancevalidity and reliability
    subjective and objective
    personal criteria versus judging criteria
  115. 115Characteristics of Skilled Performer: Kinaesthetic SenseAn aspect of the assessment of skill and performance. A characteristic of skilled performer that involves the feel for the movement, e.g. a footballer senses a player is chasing them without actually seeing them.
  116. 116Characteristics of Skilled Performer: Anticipationability to read the play, or his opponent and respond accordingly - to predict their opponent’s next move - Good anticipation comes by learning to read an opponent’s body positioning and being familiar with their preference of style or shot. This is particularly important for externally paced skills. An example is when a tennis player anticipates a backhand down the line after reading the body positioning of their opponent. This gives the skilled performer more time to cover the court, cover the shot and decide which return they will select.
  117. 117Characteristics of Skilled Performer: Consistencyrefers to the skilled performer repeating good performances. This is easily observed in sports such as basketball and tennis, where a skilled performer continually gets the shot in or hits their shot over the net and near the lines. Roger Federer and Kobe Bryant are examples of skilled performers who are consistent in their performances.
  118. 118Characteristics of Skilled Performer: Techniquerefers to the technical aspects of skill execution; the result is efficient and consistent movement. - good technical execution of a skill > saves energy, and produces better and more consistent results, holds up better under pressure, provides less chance of injury, and is a large determinant of elite success. - vital in sports such as swimming and running, where correct technique helps generate more power and slimline and saving energy for later in the performance, particularly vital for long distance endurance events
  119. 119Characteristics of the Learner: Personalitycharacteristic way that someone behaves, thinks and feels - influence their work efforts and mentality towards skill development - Someone who is characterised by a good work ethic and punctuality will develop a skill faster than someone who is not. Acquiring a skill requires hard work and dedication. If an athlete does not do this, they will not develop the skill as well or as quickly as someone who does. - athlete feels energetic and focused then they are more likely to succeed in acquiring a new skill. - athlete who is often sad or is characterised by feeling sluggish will develop the skill much slower and to a lower level - negative thoughts about skill development and personal ability this is diminish their ability to acquire skills - positive self talk and self-confidence will positively influence skill acquisition - Traits within a personality that help in the acquisition of skill include: determination, enthusiasm, dedication, positive attitude, cooperation, patience, and a willingness to try something new. These help the athlete to accept and respond to a coaches feedback,
  120. 120Characteristics of the Learner: Hereditycharacteristics genetically inherited from their parents, including gender, race, muscle type and somatotype (body type). - Gender is heredity and affects levels of hormones, particularly testosterone, responsible for muscle growth and development - males tend to be more muscular, stronger and more powerful than females. - Gender tends to have little affect on competition as sports are normally gender specific, but it does affect performance, with males performing better in sports requiring speed, power and strength such as swimming and rugby league. - somatotype can help determine an athlete’s suitability for particular sports. - Endomorphs, carry more weight and tend to hold the weight lower have advantages in sports such as rugby union or blocking in American Football. Mesomorphs tend to be very muscular and have low body fat and are best suited to sports such as Australian Rules Football, bodybuilding and rowing. Ectomorphs are skinny and are best suited for sports such as long distance running, high-jump and horse racing.
  121. 121Characteristics of the Learner: Confidencebelief in one’s own ability and positively influences skill acquisition - Confidence grows with success, so successful skill execution will in turn increase confidence making the athlete learn new skills faster. It is important for coaches to provide opportunities for success early on in order to grow the athletes belief in their ability to do the skill well.
  122. 122Characteristics of the Learner: Prior Experiencetransfer of skills from one context to another allowing the athlete to learn new similar skills faster than people who have no prior experience. - Lateral transfer is easy and is the transfer of a similar skill from one context to another, such as tackling in rugby union after learning to tackle in rugby league, or learning to surf after learning to skateboard. Vertical transfer is the transfer of a skill from a lower order skill to a similar higher order skill, such as shooting in basketball to doing a lay up, or learning to throw before learning to shoot in netball. If the prior experience was positive and had successful performances, then the new skill will be acquired more easily.
  123. 123Characteristics of the Learner: Abilitythe ease of performing movements and performances - characterised by fluid movements and accurate execution of the skill - Athlete’s with greater abilities learn and process new skills faster than athlete’s with lower abilities. They often will reach the higher levels of skill acquisition faster and for a wide variety of skills that are related to each other. - often a combination of characteristics in the athlete. This includes perception or the capacity to read a game, sport or competition. Allowing the athlete to view things before they happen increases their skill performance by providing more time to execute the skill.
  124. 124Performance Elements: Decision MakingAny decision made in game comes from external cues that force response
    Decision-making ability improved by performing game like situation consistently → athlete constantly has to make quick decisions
    Coaches can use effective questioning + asking athlete to think + understand choices they make to boost proces
    Use video analysis + problem solving
    Include variation + creativity into their training sessions
  125. 125Performance Elements: Tactical and Strategic DevelopmentImperative cognitive understanding of athletes is developed so they can do patterns + respond appropriately to other team’s patterns so they can effectively defend / attack
    Knowledge of game + understanding of why tactics are being employed important to develop understanding + trust in tactics
    At start → players rely upon instinctual movements in order for them to be successful
    With tactical training → can get clearer understanding of game’s tactical aspects
  126. 126Psychological Strategies to Enhance Motivation and Manage Anxiety: Concentration / attention skillsAn athlete can train themselves to ignore distractions + focus on the game at hand by
    Creating routines
    Listening to music
    Employing focus training
    Setting goals/targets
    Positive self talk
    Extremely important for athletes to focus on what they’re doing to ensure they perform at their optimum level
    They need to ignore distractions + forgo non-important clues - minute distraction can become a huge mistake
  127. 127Psychological Strategies to Enhance Motivation and Manage Anxiety: Mental rehearsal / visualisation / imageryinvolves the athlete using their imagination to see an upcoming skill / action
    Allows person to see their success before it happens + feel self-assured they can make it happen
    Athlete can feel as if they’ve done it before + can picture themselves with successful outcome → familiarising themselves with success of movement
    Elevates body to optimum arousal level
    Provides clear awareness of what is required
    Intensifies concentration
    Focuses thoughts on task at hand
  128. 128Psychological Strategies to Enhance Motivation and Manage Anxiety: Relaxation techniquesPeople who are over anxious / over-aroused should take advantage of any kind of relaxation technique
    When person is relaxed → blood pressure lowers, heart rate slows down + tension in muscles eases up
    Allows them to focus on job and be more in control
    Progressive muscular relaxation → relaxing specific muscle groups with light exercises (good technique if arousal is excessive
    Centred breathing → tension can be released by controlling breathing before the athlete has to perform
  129. 129Psychological Strategies to Enhance Motivation and Manage Anxiety: Goal settingAthlete who creates short + long term goals can benefit themselves → allows them to stay focused
    Athlete has one of two major goals
    1. To better their performance outcome
    2. To better the process
    Goals = targets used to aspire to achieve
    Can relate to either performance / behaviours
    Allows athletes to target areas of training + give reason to persist with training over a long period of time
    Give direction / targets to focus energy towards performance
    SMART
    short/long/behavioural/performance
  130. 130nutritional considerations: pre-performanceCarbohydrate Loading
    Strategy that requires the altering of exercise levels and the amount of carbohydrates consumed
    Aim = maximising muscle glycogen stores before endurance events
    Effect on performance
    Increases athlete performance by 2-3% over length of endurance event → marathon
    Endurance athletes benefit from consuming carbohydrates / foods low on glycaemic index (GI) prior to performance → foods can release energy in endurance athlete throughout event (marathon runner > pasta/rice)
    High GI foods suited to athletes who need immediate release of energy (weightlifter > potatoes/white bread)
    consume complex carbohydrate rich meal (grains, fruit, vegetables) 3-4 hrs before (1-2 hrs for a snack)
    hydration = 500-600ml 2-3 hrs before - 200-300ml 15 mins before
  131. 131nutritional considerations: during performanceDrink fluids before, during + after physical activity - Ensure athlete has drink every 15-20 mins with amount (usually 250ml) depending on type of sport
    sports drinks > High in electrolytes
    Preferred fluid to drink during participation in endurance sports
    Hydrate + replenish minerals
    Sodium
    Calcium
    Potassium
    Magnesium
    Important for many bodily functions during physical activity
    marathon runner = water + sports drinks during exercise
    weightlifter = no drinks during exercise (event not long enough)
  132. 132nutritional considerations: Post performanceProactive recovery strategies intend to restore glycogen stores in muscles + liver + replenish fluids + electrolytes lost through sweating + respiration asap
    Most effective way to replace depleted glycogen stores in muscles + liver → consume foods + fluids high in carbohydrates preferably high GI
    hydration > Need to drink 1.5 times that of fluid lost
    Depending on sport + type of muscular activity performed proteins may also need to be consumed
    Aid in muscle tissue repair to support recovery of athlete
    marathon runner = need to replace glycogen stores > eat foods high in GI (pasta)
    weightlifter = need to recover muscles > eat foods high in protein (omlette)
  133. 133Supplementation: ProteinKey building block of body tissue + body tissue repair
    Third most used energy source behind carbohydrates + fats
    Athletes that rely on strength / resistance before / during performances (weightlifters)
    need to consume extra protein during initial stage of training when building up muscle mass + recovering from intense training sessions due to muscle fibre tearing + repair/building
    Elite endurance athletes
    Require extra protein for partial use of replenishing energy levels and muscle tissue repair + recovery
  134. 134Supplementation: Creatine productsUseful for power athletes → sprinters → who primarily access ATP-PC / anaerobic energy systems during performance / training + only have short periods of recovery time between sprints
    Has positive effects on muscle hypertrophy → only occurs when used in conjunction with weight training
    Used in high doses → linked to overworking liver + kidneys
    Regular monitoring of renal health advised for individuals who use higher than recommended doses
  135. 135Recovery Strategies: Physiological StrategiesCool Down
    To bring body back to its pre-exercise state → athletes need to carry out gentle recovery exercise that help return body temp, metabolism + cardio-respiratory levels to normal
    Help in eliminating metabolic waste products like lactic acid + can decrease
    delayed onset muscle soreness
    Cramps
    Muscle spasms
    Gentle exercises for 5-10 mins sufficient to ensure this happens
    Stretching
    Along with cool down → need flexibility training
    Boosts recovery
    Lessens muscle soreness
    Dynamic + static stretches → ensures muscles become relaxed, go back to normal length, re-establish full motion range + help with muscle fibres realignment
    incl. nutrition + hydration also
  136. 136Recovery Strategies: Neural StrategiesHydrotherapy
    When body immersed in water → aids in rest + recovery period
    Cold water → decrease
    Body temperature
    Swelling
    Perception of tiredness + pain
    Hot water → increase
    Blood flow
    Relax body
    Hot water needs to be used after rehydration has taken place + no soft tissue damage
    Contrast water → mixture of hot + cold = effective in attaining both effects
    Ice baths → deep ice water for 5 mins
    Aids injury by constricting → stopping swelling + pain
    Massage
    After cool down → massage can be beneficial in further releasing tension soft tissue has endured
    Encourages flexibility
    Gets rid of waste-by products
    Help decrease recovery time
    Encourages mental relaxation
    Extremely important after body has been through rigorous event
    Benefits:
    Injury prevention
    Increased flexibility
    Decreased tension of muscles/joints
    Decreases muscle/nerve tension + soreness
    relaxation/greater sense of well-being
    Increased blood flow → removes lactic acid enhancing recovery
    Breaks down scar tissue
  137. 137Recovery Strategies: Tissue Damage StrategiesCryotherapy
    Uses cold / ice during recovery process
    Works by doing
    Compressing ice on injury site
    Having ice massage
    Immersing injured body part in cold water
    Athlete getting into icy cold water for max 5 mins
    Helps to reduce blood flow to minor capillaries + blood vessels
    When body warms up → fresh blood start to flow → promotes getting rid of waste products + boosting recovery
    Process worthwhile for athletes that
    Experience a lot of bruises + bumps after contact sport (football)
    Have been subjected to intense training
    Many athletes use cryotherapy tend to see lesser recovery time from their injuries
  138. 138Recovery Strategies: Psychological StrategiesPressure that comes from sports can be powerful
    From external + internal sources
    Athlete needs to maintain health → emotionally + mentally to stay motivated + keep anxiety levels down
    Relaxation
    Kinds of techniques athletes can use to relax + refocus vary significantly
    Some contemplate things internally
    Others listen to music
    Others talk to coaches + teammates about game / just for fun
    Active relaxation skills that help to control arousal levels - manage anxiety - encourage mental relaxation - that should be used include
    Visualization
    Controlled breathing exercises
    Meditation
    Sleep
    Sleep = what helps body + mind recover + restore itself
    Athletes need healthy sleep pattern
    Ideal = 7-9 hrs a night
    Anything less can have negative impact on one’s health

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Higher School Certificate PDHPE Flashcards on Core 2 - Factors Affecting Performance, created by Grace Chamberlin on 28/10/2018.
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