Health and Fitness Components
The ability to perform exercises at moderate to high intensities for a prolonged period of time.
Define Sports Psychology
Study of how a person’s thoughts and emotions affect their performance in sport. It focuses on mental skills such as confidence, focus, motivation, and coping with pressure to help athletes perform their best.
What is the main purpose of strength training in sport
The main purpose of strength training is to increase muscle power, endurance, and overall performance while reducing the risk of injury.
What does the term progressive overload mean in training
Progressive overload means gradually increasing the difficulty of training to make the body adapt and improve fitness.
What is Carb loading?
Carb loading is a strategy used by endurance athletes to maximize the stored glycogen in their muscles by increasing carbohydrate intake before an event.
Name the 5 health related fitness components
1. Cardio respiratory endurance
2. Muscular Endurance
3. Muscular Strength
4. Flexibility
5. Body Composition
What does the goal setting acronym SMART stand for
S: Specific
M: Measurable
A: Achievable
R: Realistic
T: Timebound
Explain why warming up is important before a conditioning session
Warming up increases blood flow to the muscles, improves flexibility, and prepares the body for intense activity, reducing the risk of injury.
What are the Principles of Training
1. Specificity
2. Progressive Overload
3. Reversibility
4. Tedium
5. Rest/Recovery/Overtraining
What are starchy carbohydrates?
This type of food group should be the primary focus of meals eaten before exercise, such as porridge, pasta, or potatoes.
Name the 6 performance related fitness components
1. Agility
2. Balance
3. Coordination
4. Power
5. Reaction time
6. Speed
What's the difference between State and Trait anxiety
State anxiety: Situation-based and short-term
Trait anxiety: Personality-based and long-term
How can a strength and conditioning program benefit a netball player
It can improve jumping ability, sprint speed, and overall endurance, helping the player perform better throughout the game and recover faster
Name one way you can increase the load in a training program
By adding more weight, doing more repetitions, or increasing the time of the exercise
What are supplements used for?
Supplements are used to support an athlete’s performance and recovery by providing nutrients that may be difficult to get enough of through food alone, such as protein, vitamins, minerals, or energy boosters.
The ability to move quickly and easily while changing direction with control. Examples include rugby side steps or dodging in Netball
How do we look for Arousal in sport
Arousal in sport is seen through an athlete’s physical and mental readiness, such as increased heart rate, faster breathing, and focused concentration, showing how alert and prepared they are to perform.
Describe one difference between muscular strength and muscular endurance
Muscular strength is the ability to produce a large amount of force in one effort, while muscular endurance is the ability to repeat movements over time without fatigue
What could happen if an athlete increases training load too quickly
They might become fatigued, overtrained, or injured because their body hasn’t had enough time to adapt.
What are foods like bananas, sports gels, or isotonic drinks used for?
To keep energy levels up during long-duration exercise, athletes often consume fast-acting carbohydrate sources that are easy to digest.
Explain how improving cardiorespiratory endurance can also benefit muscular endurance during a long-distance event.
Improving cardiorespiratory endurance helps the heart and lungs deliver more oxygen to the working muscles. During a long-distance event, this extra oxygen allows the muscles to keep contracting for longer without getting tired. As a result, muscular endurance improves because the muscles can perform repeated actions such as running or cycling without fatigue.
Define extrinsic and intrinsic motivation and provide a example for each
Intrinsic motivation is when an athlete trains because they love the sport or want to improve their skills (Eg: A swimmer who practices daily because they enjoy the feeling of progress)
Extrinsic motivation is when an athlete trains to earn a medal, trophy, or praise from others (EG: A soccer player who works hard to win a championship or impress their coach)
Why is rest and recovery an important part of a strength and conditioning program
Rest allows muscles to repair and grow stronger, preventing fatigue and overtraining while improving long-term performance
Why is progressive overload important in a strength and conditioning program
It helps muscles grow stronger and improves performance by continually challenging the body beyond its current limits
Whats the difference between Hypotonic and Hypertonic drinks?
Hypertonic drinks, like Gatorade, contain over 8% carbs and are best for post-event recovery, while hypotonic drinks, like Hydralyte, have around 4% carbs, making them ideal for quick rehydration during exercise.