Factors Affecting Performance - CORE 2

1. Alactacid system (ATP/PC)
2. Lactic Acid System (anaerobic glycolysis)
3. Aerboic system

- Source of fuel
- Efficiency of ATP (energy) production
- Duration of system
- Cause of fatigue
- By products
- Rate of recovery

- ATP - ADP cycle and Phospho-creatine stores
- ATP is readily available
- ATP lasts for approximetaly 2 seconds then phospho creatine stores begin to resynthesis it for a further 10 seconds or so
- Depletion/exhaustion of creatine phosphate stores
- Heat (due to the breaking of hydrogen bonds in ATP)
- Within two minutes ATP and PC stores have been restored

- Carbohydrates stored as glucoselycogen in the muscle/liver
- More efficient that ATP, Glycogen = 3ATP, Glucose = 2ATP
- 30 seconds - 2 minutes (dependant on threshold)
- The accumulation of lactic acid in the muscles
- Lactate or lactic acid
- 20 minutes - 2 hours depending on intensity/depletion

- Carbohydrates are primary source of fuel, then fats, proteins
- Extremely efficient as the oxygen enables the production of greater amounts of energy (ATP)
- 60+ seconds
- Lack of fuel supply (glucoselycogen stores)
- Carbond dioxide (breath), Water (sweat)
- Dependant on event duration, typically 24-48 hours for adequate recovery

- Aerobic - In the prescence of oxygen
- Anaerobic - In the absence of oxyen
- Flexibility - Training that aims to increase a joints ROM
- Strength training - Any training done to improve an athletes strength

Continuous - Sustained efforts interspersed without rest
Fartlek - Sustained efforts interspersed with active rest
Aerobic interval - Sustained afforts interspersed with complete rest
Circuit - Various activities in a routine for set periods, in succession

Continuous - Best used to increase cardiovascular endurance
Fartlek - Best used in sports with sporadic changes in speed/tempo, eg: basketball
Aerboic Interval - Best used in sports with stopages, eg tennis
Circuit - Best used in sports that utilise multiple muscle groups/energy systems, eg boxing

Anaerobic interval - High intensity exercise interspersed with periods of complete/active rest

Best used in sports that require frequent high bursts of intensity with small stopages of rest, eg; Netball or Futsal

Static - Holding a position where the muscle is lengthend for a period of time to develop muscle length
Dynamic -Streching movements in which take joints through ROM to produce temporal stress of selected muscles, as it is continuous the strech is not held eg; Leg swings, walking lunges
Ballistic - Streching that involves using momentum to gain extra strech. eg: swinging or bouncing such as leg swings (increase chance of injury, used by top athletes)
PNF - Priprioceptive neuromuscular facillitation involves lengthening a muscle against a resistance. eg: elastic band

Free/Fixed weights (weight training) - lifting a certain weight against gravity to train specific muscles or muscle groups

Elastic - Training using various forms of elastic to provide a resistance to develop strength (limited intensity)

Hydraulic - Training using isokinetic contractions via machines that provide constant resistance throughout the movement. The faster the movement is executed, the harder the resistance.

Weight Training - develops muscular strength/power thus best suited to sports that require strength/power

Elastic Training - Often used in rehabilitation and recovery, thus great for developing weaker/smaller muscles like ankles for an athletes return to sport

Hydraulic Training - Great for sports that require fast movements through a resistance, eg Swimming

PR'S Take Various Weeks:
- Progressive Overload
- Reversibility
- Specificity
- Training Thresholds
- Variety
- Warm up/Cool Down

The principle refers to when the workload for a training session progressively increases as the athlete adapts to training.

Eg: Aerobic training = increase in speed or duration, Strength Training = increase in workload (reps, sets, resistance)

Training should be specific and relevant for the activity or sport. Adaptations that take place should be specific to the athletes sport

The principle states that your performance and adaptations made will deteriorate if you decrease or stop training. Common for inury or offseason. eg; muscle atrophy

Maintaining some level of fitness/training can avoid this principle.

Training sessions should involve multiple/various training types and methods to develop all aspects of the athlete and prevent boredom.

Rugby league player who has Stength sessions, field sessions, pool sessions, mobility/flexibility sessions etc

Training thresholds refer to the level of intensity needed in order to stress the body enough to cause an adaptation or improvement in performance.

The intensity needed to produce an adaptation that will improve an individuals vo2 max and aerboic capacity

- 65% - 70% MHR = where lactate levels begin to rise
(above normal blood levels but can still be removed)

The intensity needed in order to produce an adaptation that will improve somoenes anaerobic capacity (the bodies ability to remove lactic acid)

- 80% - 85% MHR = Lactate inflection point
(where lactate levels rise rapidly and the body cannot remove it quick enough)

The process whereby an athlete goes through a series of exercises in order to prepare the body for competition or training.

- Triggers the release of glycogen into blood/open muscle cells, warms muscle groups allowing for more efficient and quicker contractions

The process whereby an athlete performs a series of movements to conclude training/competition, speeding up/enhacing recovery.

- Allows the body to slowly adjust to rest and for the removal of waste products such as lactic acid. Reduces adrenaline levels in blood and potential for DOMS

Resting HR - Declines as a result of consistent training
Stroke Volume - Increases (same amt of blood, fewer pumps)
Cardiac Output - Increases in accordance to SV
O2 Uptake - Increases (more efficient)
Lung Capacity - Doesnt Chnage much at all
Haemoglobin levels - Increases in response to training
Muscle Hypertrophy - Increased muscle growth
ST/FT fibres - Develop specific to type of trainings

An increase in the size of a muscle tissues cross sectional area due to an increase in myofibrils within the myoctye (muscle cell)

Stroke volume: the amount of blood ejected by the left ventricle each contraction

Cardiac output: The amount of blood pumped by the left ventricle each minute.
stroke volume x hr

Overall, the way an athlete trains must be specifc to their sport yet various in its activity types to prevent bordem and develop the athlete for all aspects of their sport
(specficity/variety).
Training should be of high enough intensity and progresively increased (training thresholds, progressive overload) to maximise adaptations (physiological adaptations), and lastly the athlete must maintain some level of fitness discipline in offseason or injry rehab to prevent the loss of excessive adaptations. (reversibility

In doing this an athlete will see improvements in performance due to a number of physiological adaptations as a result of following the principles of training.

- positive and negative
- intrinsic and extrinsic

When an individuals performance is driven by previous reinforcing factors. Can be intrinsic or extrinsic

Eg: good performances in training, praise or monetary awards

Best used in younger athletes, fragile/timid athletes, athletes low in confidence

When an individuals performance is driven out of fear of the consequences of misperforming, ie. punishment for poor performance. Can be extrinsic or intrinsic

Eg: Sprint sessions, sponsership loss, an athlete beating themselves up or punishing themselves for their performance

Best used in sports like boxing or in athletes who thrive off negativity as a source of motivation

Motivation that comes from within the athlete. This motivation is self generated and generally the best for producing long term results. Can be negative or positive

Eg: The feeling of satisfaction following a good performance, the fear of failure, the feeling of enjoyment out of getting a personal best

Best used in long, individualised sports such as marathon running and cycling

Motivation that comes from outside the athlete. This motivation is generated by someone or something other than the athlete.

Eg: Fame, money, praise from coaches/crowds/media

Best used in sports with large crowds and money pools

Golf: Intrinsic (positive or negative)
- Self generated motivation is important in a solo sport like golf where an athlete must remain motivated and confident of their ability to perform for long periods of time

Boxing: Intrinsic/extrinsic (negative or positive)
- Whilst boxing is a solo sport requiring major intrinsic motivation, boxing also requires gaining an competetive edge on your oppenents, that isn't solely an intrinsic motivator. Eg: Crowds support, coaches an corner crew

A psychological repsonse similar to nervousness or worry, creating a sense of unease about something.

Trait Anxiety is a general level of stress that is characteristic of each individual - part of who the person is
eg: an athlete who throws up before games regardless of the situation

State Anxiety is a the anxiety that arises in response to a particular situation, such as high pressure situations
eg: an athlete throws up before a final or feels stressed before taking a penalty kicks

Stress is the bodys response to a demand placed on it.

- Past experiences (injury, fear of failure/embarrassment)
- Support (lack of support increase stress levels)
- Expectations (expectations placed on athletes to perform)

The level of arousal at which best performance occurs. Also known as 'peak mental state', it is a physiological response experienced prior to and during perfromance similar to excitement.

It suggests performance improves with increased arousal up to a point, at which greater arousal results in deterioration of performance

Anxiety and arousal have similar affects on the body and in their ability to inhibit and dictate performance. However, arousal differs from anxiety as it has the ability to improve and enhance performance at a point known as 'optimum arousal' whereas anxiety typically inhibits performance for the worse.

It is also crucial to understand that anxiety is a psychological response from the mind of the athelete whereas arousal is a physiological response resulting from a stimulus, similar to excitement.

Real Men Get Cooch

- Relaxation techniques
- Mental rehearsal/visualisation
- Goal setting
- Concentration/attention skills

The ability to completely focus your attention on the task at hand. The more focussed an athlete is, the better the skill execution. eg; having a set routine or removing distractions

Being concentrated on the present for an athlete manages anxiety as it eliminates negative thinking, dsitractions and prior thoughts/expectations from the mind, thus imporoving performance for the athlete.

Mental rehearsal (also called visualisation or imagery) is when an athelte pictures the movement, skill or performance in their mind. The repetition of the movement or sequence increases the minds familiarity with the desired motion, thus enhancing preperation and perfomance

Reduces anxiety as it enhances preperation (removing doubts anxious thoughts), promotes confidence before performance allowing the athlete the achieve a positive 'flow state' of mind where they solely and confidently rely on their skills.

A series of techniques used to control the bodys response to stress, reduce anxiety levels and manage arousal levels.

Relaxation techniques such as controlled breathing and music and progressive muscular relaxations all control the parasympathetic nervous system, calming the body down when stressed, nervous and/or anxious

The act of individuals setting targets to direct their efforts towards. These targets can be short/long term and either be behavioural or performnace related goals

Goal setting manages anxiety as it keeps the athlete motivated and gives them a purpose as they strive for particular short/long term targets

Pre-Performance: ➡️ Carbohydrate loading
To optimally prepare the body for competition
- Complex carbohydrates/slow release, 3-4 hours pre competition. Simple sugars/quicker release energy <1hr

During performance:
Conserve muscle gylcogen and maintain blood glucose levels
- Hydration (water/low carbohydrate drinks), energy gels

Post-Performance
Return the body to its pre-event state ASAP to enhance recovery
- High Glycaemic index foods (quick release/simple sugars) as muscles are more sensitive to glucose after exercises, therefore enhances glycogen stores
- Balanced meals with protein to aid muscle resynthesis

A technique used maximizing glycogen stores before an endurance event through diet and training

- High carbohydrate loading phase (36-72 hours prior)
- Tapering of exercise (2-4 days prior)

Olympic 100m runner:
Pre: Requires a diet rich in cabrohydrates, hydration and possibly energy gels (quick release) just before competition
During: Nothing (too short of an event)
Post: Hydration for fluid loss, high carbohydrate foods to replenish stores and protein to aid muscle repairrowth

Marathon runner:
Pre: Carbohydrate loading phase
During: Hydration and energy gels/simple sugars
Post: immediate replacement of glycogen stores with carbohydrate rich foods, hydration for fluid loss

Vitamins/Minerals - Additional supplementation of organic molecules that our bodies require in very small amounts for bodily functions

Protein: Suplementation of protein, working to aid muscle repair and growth and hence stimulating muscle hypertrophy

Caffeine: Consuming a natural stimulant compound found in beans and leaves. Stimulates the CNS and metabolism

Creatine: Supplementation of a naturally occuring compound found in the body that is resynthesised. Commonly consumed through red meat and seafood

Vitamins/Minerals For:
- Performance enhancing for athletes due to their increased nutrient demands and great for athletes with deficiencies
- Iron supplementation for iron deficient women
Vitamins/Minerals Against:
- Toxicity concerns from excessive and unregulated use
- Potential altercations with other medicines/supplements

Protein For:
- Aids recovery and muscle hypertrophy for athletes who have increased protein needs
Protein Against:
- Dietary upset from excessive protein supplementation (strain on the kidneys)
- Lack of nutrients if heavily relying on protein supplements rather than whole foods and clean sources of protein

Caffeine For:
- Stimulates the CNS increasing mental altertness/concentration, dealying the perception of fatugue (blocks adenosine receptors)
Caffeine Against:
- Individual tolernace/varaibility as some individual may react different (anxiety, jitterness, discomfort etc)
- Diuretic properties resulting in increased fluid loss, dehydration and increased urination

Creatine For:
- Increased ATP production, thus improved performance/muscle growth and strength
- Delays fatigue and lactic acid accumulation (⬆️PC stores)
Creatine Against:
- Individual variability concerns as it is known that some individuals do not recieve the benefits due to individual factors
- Muscle cramps and Kidney issues due to misuse (insufficient/incorrect water and creatine daily intakes)

Physiological - Cool down and hydration
Neural - Hydrotherapy, massage
Tissue Damage - Cryotherapy (ice baths/packs, cryochambers)
Psychological - relaxation (music, yoga, meditation)

Physioloical: Strategies that assist the body systems in recovery from exercise
- Removal of waste products, preventing DOMS and muscle cramps/spasms. Returns cardiovascular functions to normal

Neural: Recovery strategies focussing on the nervous system and relieving tension
- Promotes bloodflow, reduces muscle tension/soreness, relaxes the body and mind, removal of waste

Tissue Damage: Strategies in which aid recovery by restoring damaged tissue/muscle
- Reduced inflammation, removes muscle heat and pain (endoprhin release), removal of waste products

Psychological: Strategies refreshing or stimulating the mind in recovery
- Reduces stress/tension, controls arousal levels, lowers blood pressure, promotes peace and relaxation

Cognitve - the stage where an athlete gains an understaning of the task required. characterised by mental processes

Associative - the stage at which an athlete places an emphasis on the aquired skill. The athlete must repeat the movement until it become fluent/automatic

Autonomous - The stage at which an athlete has the ability to automatically execute the skill, properly sequenced and instictively

Cognitve - A begginner golfer who must focus on his club path in the backswing is a cognitive learner as the individual must place an emphasis/think about the skill required

Associative: An amateur golfer has an understanding of his club path and backswing but he must continually practice until it becomes consistent in its outcome and fluent in its movement

Autonomous: A golfer who is consistent with his backswing and connection with the ball now must focus on external aspects now that the golf swing is fluent/automatic. For example he must read wind speeds, the greens and recognise what type of shot to play and when (bump and run, flop shot etc)

Personality: Individual qualities that describes how a person thinks, behaves and acts
Heredity: Genetic chacterisitcs inherited. eg: height
Confidence: The intrinsic belief in an individuals ability
Prior experience: The transfer of the skill from another sport
Ability: The individuals ability to learn, process and implement

Confidence: An athlete with high levels of confidence is more likely to succeed in the learning environement as they have an intrinsic belief in there own ability meaning they are more willing to improve upon mistakes, play without fear etc.

Prior experience/ability: An athlete with previous success in a similar sport is more inclined to succeed in skill aquisition of another sport as they transfer skills and their ability from their previous sport. Eg: Netball to basketball

Heredity: Individuals are given genetic limitations from birth. For example an individuals height, muscle fibres and geneder can determine their success in skill aquisition of different sports

The conditions external to the learner including:

- The Nature of the skill
- The performance elements
- Practice methods (massed, distrubuted, whole, part)
- Feedback

Open - Unpredictable and changing environments eg; surfing
Closed - predictable and stable environments eg; Weights
Gross - The use of large muscle groups eg; running, tackling
Fine - The use of small muscle groups eg; darts
Discrete - Skills with a distinct beggining and end eg; flip
Serial - A sequence of several discrete movements to make a total skill eg; lay up (running to the hoop, jumping, shooting)
Continuous - repetitive and have no distinct beggining or end
Self paced - Movements determined by the performer eg; golf
Externally paced - Movements determined by an external source eg; batting in cricket or goalkeeping

Decison making - the various decisions made by an athlete during perfomance
- Training under different conditions such as fatigue
- Observations such as video analysis
Strategy and tactics - the methods of gaining an advantage over opponents and in achieving an overall goal
- Improve game sense / understanding through video anaylsis or game centred approaches to training such as simulating tactics / strategy in an open environement such as short sided games.

Massed - involves long practice sessions broken up by small rest periods. Suitable for athletes with high skill levels (e.g shooting basketballs, hitting 100 golf balls)

Distributed - involves short periods of practice with longer periods of rest providing increased opportunities for feedback. suitable for cognitive learners or intense/difficult activity eg) a boxer learning slips in a spar

Whole - involves learning skill as a complete movement (e.g golf swing) allows kinaesthetic development and an understanding of the whole skill

Part - involves skills which are broken down into several smaller parts practiced in isolation. suitable for complex skills or cognitive learners. EG: The lay up processes (running etc)

Internal - from within the athlete (leaning behind a ball)
External - from outside the athlete (coach instructions)
Concurrent - during the peformance of a skill
Delayed - after skill completition (video analysis)
Knowledge of results - information provided regarding the outcome of the skill (scoring a goal)
Knowledge of performance - information provided regarding the proccesses of the movement (golf coach instructing a golfer to keep his head down and shoulders tucked in after skill completion)

Kinaesthetic sense - system of sensitivity between muscle and their attachments eg) Tiger woods in his golf swing

Anticipation - the ability to predict a situation such as flight path or an oppenents intentions eg) Rodri interceptions

Consistency - The ability to peform desired movements repeatedly in the same manner eg) Tiger woods golf swing

Technique - The procedure or practical methods applied to a skill/particular task eg) Rodri's ability to drive cross-field balls to teammates with backspin.

Objective: Independant of the observor based on fact
- Stop watches, GPS unit information, measuring tape

Subjective: Dependant of the observor and based on opinion
- Gymnastic/diving judges, spectators

Validity: The honesty of a test measuring what it intends to
- Beep Test measuring VO2 max

Reliability: The degree of consistency in tests, increased through repetitions and the ability to achieve similar results
- An athlete scoring relatively similar times/scores in the BEEP test

Personal: Preconcieved ideas or expectations that are brought to judge a performance often including bias
- A coach selecting a team on recent performances

Prescribed: Criteria prescribed from sporting entities or organisations in which standardise subjective measures and interpretation by providing a basis of assessment
- Olympic diving judges are given criteria to judge and score a dive despite personal interpretation