Nutrition and Physical Activity
Resistance Training
Enhancing Performance
Lucky Dip 1
Lucky Dip 2
100
nutritional needs are required for specific groups. identify two of these groups
vegetarians, those with anaemia
100
Define isometric and isotonic contractions
Isometric: A muscular contraction in which the length of the muscle does not change.
Isotonic: A muscular contraction in which the length of the muscle changes
100
What are open and closed skills? Provide 2 examples of each
open - environment is constantly changing e.g. a game
closed - predictable and stable environment e.g. free shots alone
100
How can you tell if someone is in the cognitive stage of learning?
they make many errors
100
Why is straight leg toe touching considered a contraindicated movement?
Strain on hamstring tendons
Pressure on the knee
200
List 4 sources of carbohydrates
Grains, such as bread, noodles, pasta, crackers, cereals, and rice. Fruits, such as apples, bananas, berries, mangoes, melons, and oranges. Dairy products, such as milk and yogurt. Legumes, including dried beans, lentils, and peas
200
The difference between a concentric isotonic contraction and an eccentric isotonic contraction?
concentric - muscle shortens
eccentric - muscle lengthens
200
Outline the different sources of feedback?
Internal - comes from your senses e.g, sight, touch
External - outside the peformer e.g. a coach
KP - knowledge of results
KR - knowledge of performance
200
What is doping?
The use of prohibited substances or methods by athletes to enhance performance.
200
Outline what positive and negative transfer of learning refers to? Give examples.
Pos - learning a new skill quickly if similar skills have been learnt previously. e.g. running and jumping into long jump
Neg - when learning a new skill is affected by the knowledge of a similar movement skill. e.g. hockey player trying to learn golf
300
What is the main role of protein?
to repair and rebuild muscle after exercise
300
How does muscle hypertrophy occur?
muscle hypertrophy is an increase in muscle size resulting from an increase in the size of individual muscle fibres
300
Outline the 3 stages of skill acquisition
1. cognitive - learning the skill - many errors.
2. associative - improving, becoming more consistent, able to identify and fix errors
3. autonomous - mastered the skill, automatic, little to no errors, can teach to others.
300
Identify 3 various types of performance enhancing substances?
anabolic steroids, EPO (blood doping), diuretics
300
Scenario time: you are in your yearly PASS exam (which you have been studying very hard for), you turn the page to the written section and you see the word 'explain' in the question.... HOW are you going to respond to this question?
1. By writing clear points
2. By using cause and effect language - (therefore, because, due to) link the cause to the effect.
3. By making the effect clear
4. By including examples throughout the whole response
400
Identify some rules for hydrating in an event lasting for 30 - 60 minutes
- begin well hydrated
- replace fluids around every 15 min
- drink a carb sport drink
400
What is the rep and set range recommended for a strength program?
reps 6-12
sets 3-6
400
Provide an example of a strategy or tactic in any sport that is used to improve performance. ** Must state how it improves performance.
Examples that we covered in class include:
- Lakers Triangle offence strategy
- AFL moving the ball from defence to attack through the mid field (strategy) then creating an advantage over their opposition in a 1v1 through dominance via skill, size or both (tactic)
400
What are the 4 key ways to stretch? and which one is not recommended
static, dynamic, PNF, ballistic (not recommended)
400
What can inadequate carbohydrate intake lead to?
muscle fatigue
500
What type of food should be avoided prior to an event? and why?
foods high in fat as they are harder to digest
foods high in fibre as they increase the need for bowel excretion
500
What are the 6 principles of training?
reversibility, specificity, variety, progressive overload, training thresholds, warmup/cool down
500
Identify a range of sport technologies that exist. Explain how one of these improves athlete performance.
wearable techs - HR monitors, shoes, clothes, swim suits etc.
video analysis
3d motion analysis systems
technique analysis
500
What is Glycemic Index and what are some low gi foods
The glycemic index (GI) is a value used to measure how much specific foods increase blood sugar levels.
Green vegetables, most fruits, raw carrots, kidney beans, chickpeas and lentils, grainy breads, oats
500
Identify some rules that have been implemented in sports in order to increase athlete safety and improve performance
HIA - rugby league (concussions)
having breaks during games (half time) and additional breaks during warmer conditions
ensuring equipment and size of field is age and size appropriate e.g. t-ball bats