Training types
What is a harmful type of flexibility training?
What is mental rehearsal and how can it help performance?
Mental repetition of a movement or sequence
- increases arousal
- gives a clear idea of what to do
- heightens concentration and narrows thought
What type of food should be eaten pre-performance for an aerobic athlete?
A meal high in complex carbohydrates (slow release of energy)
What is a discrete, serial and continuous skill?
Discrete; one movement with a clear beginning and end
Serial; a movement made up of multiple smaller ones
Continuous; ongoing with no clear start or end
What are the 4 characteristics of a skilled perfomer?
Technique, consistency, anticipation and kinaesthetic sense
What are two characteristics of continuous training?
Sustained effort without rest, over 20 minutes
Give an example of positive intrinsic motivation
An athlete telling themsleves if they score 2 goals in a soccer game they can buy a milkshake
Benefits of protein supplementation?
Helps with growth, repair and maintenance of muscle tissue
Increases muscle hypertrophy and reduces recovery time
What are the characteristics of the learner?
Confidence, heredity, prior experience, ability and personality
How can subjective performances be judged reliably?
With prescribed judging crieteria
What are the types of strength training?
- Free/fixed weights
- Elastics
- Hydraulics
What are the two physiological recovery strategies?
Hydration and cool down
How often and how much water should be consumed during aerobic exercise?
200-300mL every 15-20 minutes
What is the most appropriate type of training and feedback for a beginner?
Part/whole, mass/distributed, internal/external, concurrent/delayed, results/performance
Part, distributed, external, concurrent/delayed (arguable), performance
What is kinaesthetic sense?
an individuals awareness of body position and muscle movement during exercise
Name 3 benefits of anaerobic interval training
- increased speed
- increased power
- muscle hypertrophy
- increase lactate inflection point
What is the inverted U hypothesis?
Suggests there is an optimal level of arousal for any type of performance
- Fine motor sports that are internally paced require less arousal, whereas externally paced contact sports require a lot
Underarousal results in lack of motivation, overarousal causes extreme anxiety and lack of concentration
Why are vitamins an important supplement + give an example
Help with energy release, metabolic regulation and general body functioning
Vitamin A helps with energy levels and immune system
Vitamin D helps with bone density
Vitamin C helps fight infection
Distinguish between strategic and tactical development
Strategic; the way we play, our positioning and roles on the field
Tactical; finding ways to gain an advantage over opponents
What is the difference between validity and reliability?
Validity; how well the test measures what it intends to measure
Reliability; how well the results can be recreated (consistency)
What is hydraulic weight training?
Uses water of air compression to create resistance throughout the whole movement
Targets isokinetic muscle contractions
What is the difference between neural and tissue damage recovery strategies + provide an example for each
Neural - focuses on the central nervous system to help recover from fatigue
e.g. hydrotherapy (specifically contrast water therapy), massage
Tissue damage -Helps repair minor and long term tissue damage
e.g. cryotherapy
What are the benefits and potential dangers of creatine supplementation?
Makes muscle hypertrophy achieved easier
Delays creatine phosphate reduction = athletes work for longer at higher intensities
Causes weight gain from water retention
Possible dehydration and kidney disease
How can decision-making be enhanced through training?
Whole, part, whole approach
expose players to a variety of situations
Encourage creativity in gameplay
Explain the differenced between personal and prescribed criteria + the advantages/disadvantages
Personal; based on personal opinion and feelings - typically leaves potential for bias and is less reliable as judges are not assessing performers against the same criteria
Prescribed; a set list created by an organisation used by all judges to assess performance - increases objectivity and ensures reliable judging