How does training affect performance?
Types of flexibility training
Static
Dynamic
PNF
Ballistic
Motivation
Positive, negative, intrinsic, extrinsic
Name three ways in which proper hydration contribute to optimal performance?
Staying hydrated maintain fluid balance, body temp and support muscle function which is vital for peak performance
Nature of the skill
open, closed, gross, fine, discrete, serial, continuous, self-paced, externally paced
What date is your PDHPE Exam?
Wednesday 2nd April
Principles of training
Progressive overload, specificity, reversibility, variety, training thresholds, warm up, cool down
What is the difference between trait and state anxiety?
Trait = anxiety as a characteristic of a person
State = anxiety that arises in a particular situation
Types of supplementation
Vitamins/minerals, protein, caffeine, creatine products
What are the performance elements that affect the learning environments of an athlete?
Decision making, strategic, tactical development
What are the 3 stages of skill acquisition
Cognitive (beginner)
Associative (intermediate)
Autonomous (Advanced)
Duration of the energy systems
Alactacid = 10-12 seconds
Lactic acid = up to 2 minutes
Aerobic = more then 2 minutes
How do levels of optimal arousal differ for different levels of skills?
Easier skills require higher levels of arousal
More difficult skills require lower levels of arousal
Describe carbohydrate loading
Tapering training levels and consuming an increased amount of complex carbohydrates within a week before competition
What feedback is most appropriate in the autonomous stage of skill acquisition?
Internal, knowledge of performance, delayed and concurrent
A period immediately before competition when the volume and intensity of training is reduced.
Tapering
Different sources of fuel in the energy systems?
Alactacid = ATP
Lactic acid = Carbs
Aerobic = Carbs --> fats --> proteins
Relaxation techniques
editation, listen to music, centred breathing, progressive muscle relaxation
How does nutrition impact an athletes performance?
It provides fuel and nutrient needed for energy, muscle growth and recovery
Characteristics of the learner
Personality, heredity, confidence, prior experience, ability
Hot water immersion (HWI), Cold water immersion (CWI) & Contrast water therapy (CWT) all assist in metabolic recovery.
Hydrotherapy
What is stroke volume and cardiac output
Stroke volume = amount of blood ejected by the heart in one pump
Cardiac output= amount of blood ejected from the heart in a minute
Name the four strategies to enhance motivation and manage anxiety?
- concentration/attention anxiety
- mental rehearsal/visualisation/imagery
- relaxation techniques
- goal-setting
Benefits of physiological strategies
Decreases lactate level in the bloodstream
Gradual lowering of the core body temperature
Helps to decrease the build up of waste products in the muscle after exercise
May aid in the preventions of post exercise muscle soreness
First stage of skill acquisition
Cognitive
Physiological Adaptations
Cardiac Output/Stroke Volume, Lung Capacity/Oxygen Uptake, Resting Heart Rate, Muscle Hypertrophy, Haemoglobin, Fast/Slow Twitch Fibres