Training
Psychology
Nutrition and Recovery strategies
Training
BONUS POINTS
100
What are the main fuel sources of the aerobic system
Carbohydrates, proteins and fats
100

What is intrinsic motivation 

Negative motivation discourages creativity in performance, fostering feelings of worthlessness, causing a negative mindset, and potentially dissuading intrinsic motivation.

100

How long prior to the event should athletes consume the main event meal?

3-4 hours 

100

What is the cause of fatigue of the ATP PC system?

Depletion of Creatine Phosphate

100

What are two physiological adaptations to aerobic training?

Resting Heart Rate

Stroke Volume

Cardiac Output 

Oxygen Uptake

Haemoglobin levels 

200
What are the different types of aerobic training methods?
Continuous, fartlek, aerobic interval and circuit
200
What is trait anxiety?

Trait anxiety is dependent upon personality and an individual’s disposition for nervousness.

200
What is the difference between vitamins and minerals
Vitamins are organic compounds required in small quanities for growth, development and metabolism, whereas minerals are elements that are found in food which is important for cellular function.
200

What is the the principle of training that refers to having differing activities built into training programs, ensuring sessions are diverse, preventing training from becoming monotonous.

Variety

200
What does PNF stand for?
Proprioceptive Neuromuscular Facilitation
300

What is the structure of a warm up and explain what each one involves

General aerobic activity involves jogging and skipping. Stretching increases range of motion of joints and prevents muscle tears. Skill rehearsal is performing movements or skills that will be repreated in the game.

300

What does mental rehearsal allow the athlete to do?

Practise old skills, learn new skills, experience success, control anxiety and arousal levels and develop coping strategies.

300

What is carbohydrate loading and which athletes would benefit?

Carbohydrate loading involves consuming a balanced diet with elevated levels of low GI carbohydrates to increase glycogen stores.

Endurance athletes

300

What is the lactate inflection point?

The lactate inflection point refers to the point where the rate of lactate accumulation is equal to the rate of lactate clearance.

300

What is the rate of recovery for the aerobic energy system?

24-48 hours

400
What is the difference between stroke volume and cardiac output?
Stoke volume is the amount of blood ejected by the left ventricle of the heart during a contraction, whereas cardiac output is the amount of blood pumped by the heart per minute
400

What are the strategies to manage anxiety and enhance arousal?

Mental Rehearsal, Relaxation, Goal setting, Concentration

400

What is the during performance hydration guidelines for athletes?

200-300mls of fluid every 15-20 minutes during performance

400
What does RAMP stand for?

Raise

Activate 

Mobilise

Potentiate

400

What is the guideline for carbohydrates post performance?

Guidelines for post-performance nutrition include 50-100g of carbohydrate in the first 2 hours, followed by regular intakes of 50-75g, until 500-600g

500

What are the 6 principles of training 

Reversibility 

Specificity 

Variety

Progressive Overload

Training Thresholds 

Warm up/cool down

500

Describe TWO different psychological strategies to enhance motivation or manage anxiety

Concentration is the ability to focus on the task at hand, where an athlete’s thoughts relate to execution rather than feelings or reactions associated with performance.

Mental Rehearsal is a technique of picturing performance before executing it. Mental Rehearsal creates mental pictures of movements or sequences, increasing the minds familiarity with the desired motion, narrowing an athletes attention to the task

Relaxation techniques are practices used to calm athletes down before, during and after performance.

Goal setting is a technique used to create targets, directing one’s effort. Goals can target performance or behaviour and can be short term or long term

500

What is the kj/gram for each of the following

Carbohydrates

Protein 

Fat

•Carbohydrates: 16kj/gram

•Protein: 17kj/gram

•Fat: 37kj/gram

500

What is an advantage and disadvantage for each strength training method?

Free weights - Aid in core strength, use multiple muscle groups

High risk of injury

Fixed weights - Place the body in a safe position, minimise chance of injury 

Fail to engage core, expensive 

Hydraulics - Strength throughout full ROM

Expensive 

Elastic - Cheap, portable, strength through full range

Less resistance, can perish

500

What are the 4 different supplements we studied

Vitamins and minerals

Creatine 

Protein 

Caffeine

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