131043
Description
Flashcards by harry_bygraves, updated more than 1 year ago
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Created by harry_bygraves
over 12 years ago
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| Question | Answer |
| Stages of a Warm up | 1. Pulse raiser 2. Injury prevention 3. Skill practice 4. Sport specific |
| What is a pulse raiser | CV exercise to raise core body temp and increase heart rate |
| What is injury prevention | Mobility exercises to increase muscle elasticity |
| What is Skill Practice | Working neuromuscular mechanisms needed in activity |
| Three types of sport drink | 1. Isotionic 2. Hypotonic 3. Hypertonic |
| Sources of energy | aerobic system, ATP-PC system and Lactic acid |
| Types of Stretching | PNF, Ballistic, Static, Dynamic |
| PNF stretching | involves passive stretching followed by isometric contractions |
| Ballistic | Uses bouncing to help forcibly stretch the muscle |
| Static stretching | Where the muscle is stretched to a safe limit and held |
| Dynamic stretching | consists of controlled movements taking the joint through its full range of movement |
| Strategies to prevent anxiety and choking | Mental rehersal and imagery, Self talk, Setting achievable goals, Performance monitoring, Pre-performance routines |
| Effects of motivation and stress control | Emotional arousal, Verbal persusion, Vicarious experience, Performance accomplishments |
| Emotion arousal | how a performer feels about arousal and anxiety levels |
| Verbal persuasion | Significant others can encourage and motivate e.g. coach |
| Vicarious experience | If the athlete watches others perform and achieve success, then self confidence is likely to be high |
| Performance accomplishments | If the athlete has been successful in the past then self confidence is likely to be high |
| Effect of external influences on sport | Social loafing, Home advantage, Social facilitation, Social inhibition |
| Social loafing | refers to a loss in motivation when group sizes get too big |
| Home advantage | can have a positive effect on the motivation of athletes |
| Social facilitation | refers to the positive influence other people can have on performance e.g team mates |
| Social inhibition | refers to the negative effects an audience can have on performance |
| Types of anxiety | Trait, State, Conitive, Somatic, Behavioural |
| Trait anxiety | more associated with someones anxiety |
| State anxiety | Situation specific e.g taking a penalty |
| Cognitive anxiety | Worry and negative feeling about your own performance |
| Somatic anxiety | Physiological symptoms such as raised HR |
| Behavioual anxiety | Eperiencing tension, agitation, and restlessness |
| Anxiety theories | Catastrophe theory, Inverted U theory, Drive theory |
| Catastrophe theory | Arousal will increase performance when cognitive anxiety is low but there will be a big decline in performance when cognitive anxiety is high |
| Factors athletes need to consider regarding kit and equipment | Climate, playing suface, indoor or outdoor, protection |
| Factors athletes need to consider regarding enviromental and cultural | Boots on hard ground, home support, pressure from the media |
| Factors athletes need to consider regarding acclimitisation | Humidty, heat |
| Types of ergogenic aids (short term) | Ice vests, Hypoxic chambers, Chemical aids (creatine), sports masssage |
| WADA three factors | 1. Does the substance physically enhance performance 2. Is the substance deprimental to health 3. Does the substance conflict with the general spirit of the game |
| Holding camp | Used in weeks prior to competition, allows athletes to adjust to time zones and climates |
| Preparation camp | A training base allowing athletes to familiarise themselves with the location. Used up to a year before the event |
| Fatigue | A reduced capacity to complete work brought about by lack of oxygen, energy or muscle tiredness |
| Factors that cause fatigue | Depletion of muscle glycogen stores, accumilation of waste products, depletion of fuels |
| Centeral governor theory | Suggests that fatigue is an emotional response by the brain to stop muscles from being exhausted |
| EPOC | refers to elevated ventilation and breathing rates after exercise |
| Fast component of recovery | Concerned with restoration of muscle phosphagen stores and takes up to four minutes |
| Slow component of recovery | This is the process of returning the body to pre-exercise condition, including heat dissipation, energy replenishment, rehydration and removal of lactic acid |
| DOMS, what causes them | muscle stiffness after exercise. Caused by microscopic tears and trauma to muscles from high intensity training. |
| Ways of preventing DOMS | By building training intensity gradually, cross training |
| Affects of cool down on recovery | Signifficantly decreases recovery time. Light exercise keeps capillaries dialted to oxidise lactic acid and remove waste products |
| Key Long-term adapations | Increase Stroke volume, Increase cardiac output, More red blood cells, increase in myoglobin, decrease in body fat, increase muscle mass, increase energy stores, increase bodys ability to utilise lactic acid |
| Continous training | Used mainly for developing endurance and aerobic energy system |
| Interval training | This is work followed by periods of rest with a W:R ratio |
| Plyometric training | This is power training involving eccentric to concentric muscle contractions |
| Circuit training | A series of exercises performed in order. Can be fitness or sport specific stations |
| Weight training | Exercising with variable resistance. can improve muscular endurance, dynamic and maximal strength, power and posture |
| SAQ | involves training the neuromuscluar system to make movements more automatic and explosive |
| Speed training | Types of speed training include hollow sprints, acceleration sprints |
| Stages of periodisation | Macrocycle to Mesocycle to Microcycle |
| S.M.A.R.T.E.R | Specific, Measurable, Agreed, Realistic, Time, Exciting, Recorded |
| What qualities does goal setting aim to achieve | Concentration, Control, Commitment, Confidence |
| Benefits of effective goal setting | Buildes self confidence, Motivates the performer, Focuses attention |
| Types of goal | Performance goals, Shoert-term goals, Long-term goals, Outcome goals |
| Four main attributions | Ability, Effort, Task difficulty, Luck |
| Attribution retraining | Helping performers avoid failure by focusing on positive attributions and removal of negative feelings |
| Types of motivation | Intrinsic, extrinsic, achievement |
| Intrinsic motivation | Internal drive or feelings that make us do things |
| Extrinsic motivation | Feelings from rewards externally derived |
| Achievement motivation | Drive to succees or persit with a task |
| Personality factors | NACH those with a need to achive. NAF those who need to avoid failure |
| Situational factors | The specific situation in which an individual performs will also affec their decision to accept a challenge. Two determining facotrs are; probability of success versus probability of failure. Incentive value of success versus incentive value of failure |
| Psychological refractory period | The delay in time it takes a performer to respond to a second stimulus after being presented with a first |
| Anticipation | This descibes the process by which decisions are made from inerpreting an opponents movemement |
| Deception | A performer tries to decieve an opponent |
| Role of visulisation | Process of creating a mental image of what you want to happen |
| Perception dimenesions is dependant of four main components | Pheripheral vision, Depth perception, Dynamic acuity, Static acuity |
| Tow types of cohesion | Taks cohesion and Social cohesion |
| Task cohesion | The degree that memebers work together to achieve common goals |
| Social cohesion | The degree to which members like each other and interact |
| Facotrs that affect the development of cohesion | Enviromental (age, location), personal (drive to win, belief inthe group), leadership (influence of coach, manager), Team (roles targets) |
| Strategies to enhance group cohesion | Encourage social bonding, Set clear tema goals, avoid star billing, Holding trainign camps, avoid the formation of cliques |
| Refinement technique | The greater the effieciency of movement, the greater the impact of any physical effort, the greater the result. Bad swimming technique uses lots of energy |
| Observational feedback | When analysisng a performer you shoudl compare them to the perfect model. This can be broken down to; start postion, transition, exceution, recovery |
| Video feedback | Is increasingly used to assess technique. Dartfish and prozone allow coaches to; observe several performers at one time, analyse biomechanics of performance, compare athletes easily, track players movements |
| Technical ergogenic aids | Force plates, Pedometry, Heart rate monitor, Wind tunnels and aerodynamics, Power guages |
| Force plates | Calculate the force impacted in surfaces |
| Pedometry | Device to calculate distance covered |
| Heart rate monitoring | Allows athletes to determine intensity of training |
| Wind tunnels and aerodynamics | used to test cycles |
| Power gauges | Measure power accurately |
| Two ways sports technology can be used to improve performance | Helping the performer to perfect technique through analysis, refining playing kit and equipement to give an edge |
| Performance analysis | Works on two main disciplines; Biomechanics ( works on movement techniques), Notion analysis (focuses on growth movements) |
| Motion analysis | Performers move through, execute their skill, on a force plate and basic motion captured. Data recieved can inform whether energy is being wasted and technique could be improved |
| Sports science acces for elite athletes | Sports vision specialists, Diet and fluid intake controlled, Performances annalysed in detail, Sports psychologists, Trainig schedules prepared by experts to maximise fitness |
| Centralised model | Elite sport is supported by state |
| Decentralised model | No single agency takes control |
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