Skill acquisition
What are the two practice types?
Part and whole
Apply any of Newton's laws to the game of soccer
The ball will stay on the ground until kicked, return to ground due to gravity etc.
The more force applied to the ball the faster it will accelerate
Foot exerts force on ball (action) and ball exerts equal and opposite force on foot (reaction)
What are two benefits of an active recovery?
Speeds up the removal fo H+
Restores core temperature
Keeps HR elevated to maintain blood flow to muscles
Decreases venous pooling
Reduces the risk of DOMS
Fill in the blanks: plyometric training utilises the
___________ ___________ cycle
Stretch shortening
An increase in VO2 max increases which fitness component?
Aerobic power
What are the two benefits of distributed practice?
Rest and feedback
Explain how a shot putter manipulates the three factors affecting projectile motion to maximise the distance thrown
Height of release: relatively fixed
Speed of release: as fast as possible
Angle of release: slightly below 45 degrees as release height it greater than landing height
What is the benefit of consuming CHO and protein immediately after a marathon?
Replenishes glycogen stores faster than consuming CHO on its own
Enhances muscle growth and repair
Physiological: muscle soreness, sleep quantity, resting HR, nutritional information, injuries, energy levels etc.
Sociological: temperature/weather, training time/day, venue, training partners
Explain a chronic muscular adaptation that directly increases LIP
Increased mitochondria size and number means there are more sites for aerobic ATP resynthesis. More oxygen can be used by the muscle resulting in the athlete working at higher aerobic intensities
Increased oxidative enzymes means aerobic fuels can be broken down more rapidly. More ATP can be produced aerobically, allowing the athlete to work at higher intensities aerobically
Explain a strategy that a golfer can use to increase their concentration when putting in a competition
Mental imagery/visualisation, controlled breathing, pre-performance routines, positive self-talk, adequate sleep, simulation, meditation
Link to increased focus
With reference to levers, explain the benefit of kicking a footy with a straight leg
Increases the length of the resistance arm of the third class lever
Decreases the mechanical advantage further below 1
Greater speed/ROM at end of lever to impart greater speed on the ball
Explain thermoregulatory fatigue
Dehydration: blood plasma is lost via sweating, blood becomes viscous, heart works harder to circulate the blood, work at higher intensity for slower pace
Redistribution of blood flow: blood sent to skin (vasodilation) and away from muscles (vasoconstriction), less O2 at muscles, slower rate of aerobic ATP resynthesis, decreased intensity
Explain how to apply a taper
Reduce training load e.g. duration, training frequency
Maintain intensity
Do it in the week leading up to an important competition to ensure the athlete is peaking at the right time
State two neuromuscular chronic adaptations to resistance training
Increased motor unit recruitment
Increased motor unit synchronisation
Decreased neural inhibition
Increased motor unit firing frequency
What is a benefit and a weaknesses of the constraints-based approach to coaching?
Name a category of "constraints" and give an example from that category
Advantage: better skill transfer to game, more enjoyable, promotes problem solving
Weakness: takes longer to learn skills initially, less skill refinement, not suitable for cognitive learners due to the open evironment
Categories: individual, environmental, task
What are three ways to increase stability when surfing?
Lower centre of gravity by bending knees
Increase friction by waxing the board
Widen base of support by spreading the feet apart
Keep the line of gravity within the base of support
Eplain the relationship between the acute responses of HR, SV and Q
Q = HR x SV
As exercise intensity increases, Q increases due to increased SV and HR
SV plateaus at submaximal intensities, so any further increase in Q is due to an increase in HR
Prescribe a HIIT training session for a soccer player
3 x per week
90-100% max HR (close to VO2 max)
Work for 30 sec to 4 mins (1:1 or 2:1)
4 - 12 reps of running
Active or passive recovery
What is the benefit of a high LIP for a 10,000 m runner?
LIP is the final point where lactate production equals lactate removal
A higher LIP means the runner can work at higher aerobic intensities before accumulating metabolic by-products
Fatigue is delayed
Classify the gymnastics vault as an open or closed skill (using the three criteria)
Closed
Stable environment e.g. equipment stays the same, indoors
Internally paced: choose when to start run up
Low inter-trial variability: replicate the same move
Explain how impulse is used to catch a baseball
Impulse is a change in momentum
Impulse = force x time
Giving with the ball increases the time the force is applied
The force is reduced so the ball can be caught safely
Provide an acute response from the muscular, cardiovascular and respiratory system
Muscular: increased MU recruitment, a-vO2 diff, blood flow to working muscles, metabolic by-product production, muscle temperature, enzyme activity. Decreased fuel stores
Cardiovascular: increased HR, SV, Q, blood pressure, a-vO2 diff, venous return. Decreased blood volume. Redistribution of blood flow
Respiratory: increased TV, RR, V, pulmonary diffusion
Prescribe an intermediate interval training session for a track cyclist
What fitness component does it primarily target?
3 times per week
85-90% max HR (just above LIP)
Work for 10-60 sec (1:3)
2 sets of 6-10 reps of cycling
Passive rest
Describe how a high lactate tolerance is beneficial for a 400 m runner
Lactate tolerance is the ability of a muscle to continue to contract despite the presence of lactate
The anaerobic glycolysis system can continue to be used with its fast rate/metabolic by-products accumulate in the muscle
Due to muscle buffering
Run at a higher intensity for longer