CORE2

TRAINING AFFECTING PERFORMANCE

100

What does ATP stand for?

adenosine triphosphate

200

what is the fuel for the the lactic acid system

Carbohydrates in the form of glycogen

300

recovery times for the 3 energy systems

ATP/PC - 2 minutes

Lactic acid system - 20 minutes to 2 hours 

aerobic - 24 - 48 hours

400

3 types of aerobic, flexibility & strength training

continuous, fartlek, circuit aerobic interval static, PNF, ballistic, dynamic stretching free weights, fixed-weight machings, elastic bands

500

name the Principles of Training

Progressive overload, reversibility, specificity, training thresholds, variety, warmup/cool down

TRAINING AFFECTING PERFORMANCE

100

what happens to resting heart rate in response to training and why?

decreases - improved efficiency of cardiovascular system and higher stroke volume

200

what is cardiac output and what difference in cardiac output occur between fit and unfit peo

amount of blood pumped out by heart in one minute fit higher cardiac output at maximum HR because of huge increase in stroke volume

300

name 2 test that can be used to measure oxygen uptake

multistage fitness test, Vo2 max test

400

what is muscle hypertrophy and what type of training causes it

muscle growth - increase in size of muscle strength training

500

WHAT PHYSIOLOGICAL ADAPTATIONS OCCUR TO SLOW AND FAST TWITCH MUSCLE FIBRES?

Slow twtich - Increased myoglobin enhancing oxygen utilisation 

Fast twitch - 

•Increased storage of ATP and PC, providing greater fuel supply

•Increased lactic acid tolerance, delaying fatigue

•Increased glycogen supply, improving efficiency and duration of anaerobic fuel supply

•Muscle hypertrophy

PSYCHOLOGY & PERFORMANCE

100

4 TYPES OF MOTIVATION

POSITIVE, NEGATIVE, INTRINSIC, EXTRINSIC

200

DIFFERENCE BETWEEN ANXIETY AND AROUSAL

ANXIETY A PSYCHOLOGICAL PROCESS IN RESPONSE TO AN ANTICIPATED FEAR OR POTENTIALLY THREATENING SITUATION. AROUSAL - predominantly a physiological process

300

what is the inverted U hypothesis

performance improves with increasing arousal to a oint beyond which performance will deteriorate - optimal arousal

400

name 4 psychological strategies to enhance motivation and manage anxiety

concentration/attential skills mental rehearsal, visualisaiton, imagery relaxation techniques e.g. progrssive muscular relaxation, self-hypnosis

500

what type of anxiety is related to a specific situation of event. name 2 sources of stress that may contribute to this type of anxiety

state anxiety personal pressure, competition pressure, pressure from coaches, parents

NUTRITION,RECOVERY STRATEGIES AND PERFORMANCE

100

How long prior to the event should the main pre-event meal be consumed?

3 -4 hours before

200

outline carbohydrate loading and who is it best suited for

technique of loading muscles with glycogen in preparation for a hig-intensity endurance activity > 90 minutes. - also involves a short taper 2-4 days before competing

300

Goal of post-event nutrition for carbohydrate and protein

50-100g in first two hours, following by 50-75g until 500g achieved (carbohydrates)

15-25g in the first hour 

400

name 2 physiological recovery strategies

cool down

Hydration

500

name the other forms of recovery strategies and provide 1 example

neural - hydrotherapy, massage tissue damage strategies - ice baths (cryotherapy - cooling) psychological strategies - relaxation methods, sleep

SKILL AND PERFORMANCE

100

List chacteristics of learner that can affect skill acquisiton

personality (level of motivation, enthusiasm, relability) heredity (% ft:st muscle fibre type, somatotype, gender) confidence prior experience ability

200

name the different types of practice methods

massed and distributed, whole adn part practice

300

name the differnet types of feedback

internal, , external concurrent, delayed, knoweldge of results adn knowledge of performance

400

characteristics of skilled performers

well developed kinaesthetic sense, anticipation, consistent performance, skilled technique

500

what is validity and reliability of tests

- honesty of a test the degree to which it measure what it is supposed to measure reliability - degree to which a test provides consistent resuls - i.e. same resuls on successive occasions given similar candidates and conditions.