• How does training affect performance? (Energy Systems, Types of Training, Principles of Training, Adaptations to Training)

• How can psychology affect performance? (Motivations)• How can nutrition and recovery strategies affect

performance? (Carbo Loading, supplements, recovery strategies)

• How does the acquisition of skill affect performance? (Stages of skill acquisition, characteristics of learners, nature of skills)

• Examine the relationship between body temperature regulation and fluid intake 2002, 2005, 2009,2011,2012

• Evaluate how both rates of skill acquisition and the learning environment affect physical performance. 2007, 2008, 2010

• Analyse the physiological adaptations that occur when an untrained individual undertakes a 20 week aerobic training program 2003, 2005, 2009,2010,2011 trial

• Explain how FOUR of the principles of training can be used to develop aerobic fitness. 2005, 2007, 2009,2010

• Analyse the psychological strategies athletes could employ to enhance performance 2003, 2004, 2007,2012

For highly active people, in hot weather, fluid loss can increase significantly. Too little fluid intake can impact perspiration (heat loss) and can leads to overheating & heat related physiological damage (heat stress, heat cramps, heat rash, dizziness, heat stoke, fainting).

What about in the COLD: We lose a lot of fluid in cold weather through respiration (breathing out). Our bodies are working hard carrying the weight of layers of clothing and sweat evaporates quickly. As it is not hot, we don’t FEEL thirsty. And therefore do not replenish our fluid levels as regularly leading to dehydration.

Examine the relationship between body temperature regulation and fluid intake

If you don't drink enough, you will become dehydrated and your body's total blood volume will drop. Because the heart has access to less blood, it has to pump faster to circulate the same amount of blood - and your heart rate will rise. If you don't replace the lost fluids by drinking, your heart rate will increase, and your ability to perform will decrease rapidly.

So drinking fluids during exercise has several benefits:•Fights dehydration•Offsets body temperature increase (regulates temperature)•Minimises cardiovascular stress

Examine the relationship between body temperature regulation and fluid intake

WHAT ARE YOUR HYDRATION RECOOMENDATIONS?

Stages of Skill of Acquisition

Evaluate how both rates of skill acquisition and the learning environment affect physical performance.

Cognitve: mental processing of information, requires visual cues & demonstrations, lots of mistakes

Associative: connecting ideas, learnt skill but requires practice, smaller errors, requires feedback

Autonomous: in full control of actions, automatic. Execution is sequenced and instinctive. Practice that simulates competition environment is essential.

The learning environment can refer to:

•The nature of skill: closed v open, gross v fine, discrete, serial, continuous , self-paced v external paced•Performance elements: Game-centre approach, decision-making, strategy & tactic•Practice Method: Massed v Distributed, Whole v Part•Feedback: internal v extrinsic, concurrent v delayed, KR v KP

Can you match these to the stages of acquisition??

Analyse the physiological adaptations that occur when an untrained individual undertakes a 20 week aerobic training

program

When an athlete begins participates in regular aerobic training the body begins to adapt physically to the demands placed upon it.

These adaptations allow the body to function more comfortably at existing levels of stress and respond more efficiently to new levels of stress.

This makes the body more efficient and capable of more work. Many of the changes occur in the cardiorespiratory system and lead to an improved ability to deliver oxygen to working muscles.

Factor` DescriptionIncrease or decrease Reason

Resting Heart Rate

• measured in beats per minute•At rest, delivers blood to body•Amount of oxygen needed is determined by BMR•Your resting heart rate will fall as your body adapts to the training program.•Heart rate will be lower during sub max work•Main reason for the fall is due to higher stroke volume•This allows more blood to be pumped every beat... Therefore, more oxygen is delivered with fewer beats.•Interestingly, athletes often have lower max HR Decrease

•Trained athlete has more efficient cardiovascular system

•Some pro athletes have resting HR as low as 35 per min.

Stroke Volume and Cardiac

Output

•Stroke Volume Amount of blood that leaves the left ventricle in 1 beat•Body needs oxygen rich blood to muscles during exercise•The more blood that a person pushes out, the more work they can do because of more oxygen•Person could exercise faster and longer•Untrained person – 15-20L per min, Trained – 22-30L per min•Cardiac Output is the amount of blood pumped in 1 min Increase

•Trained person physically has more blood in body.

•Ventricles are more powerful and elastic to pump more/faster

Oxygen Uptake and Lung Capacity

•Oxygen uptake is the amount of oxygen absorbed into the blood stream during exercise.•Oxygen uptake is measured in litres per minute•If more oxygen reaches the working muscles, the muscles can work harder and longer.•Lung Capacity is the amount of air that can move in and out of the lungs during a single breath. Increase

•Number of breathes can be increased

•Max breathing rates increase from 40-50 per min

•Size of the lungs significantly increase, allowing for more

oxygen•Total amount of air breathed in

during exercise increases•Number of capillaries will

increase with training allowing more oxygen to be absorbed.

Factor` DescriptionIncrease or decrease Reason

Haemoglobin Level

•Haemoglobin is the protein of blood carrying the oxygen in red blood cells•Its main function is to absorb oxygen into blood stream•Plays a role in removing Co2 also.•Haemoglobin levels can be increased with altitude training.

Increase

•When training occurs, body becomes short of oxygen•Body adapts to this by producing more blood cells

Muscle Hypertrophy

•Refers to the increase of diameter of muscle. Muscle length stays the same, but muscle enlarges.•Muscle atrophy is the opposite to hypertrophy (gets smaller) Increase

After training, muscles are able to contract with a greater force. This improves strength and power related sports.

Effect on Slow/Fast

twitch Fibres

•Slow twitch are red – they contain large number of capillaries and produce large amounts of ATP slowly. Good for sports such as marathons•Fast Twitch are white – contain few capillaries and rapidly generate ATP anaerobically. Good for sports such as weightlifting and sprinting.

Depends on training

•Endurance training encourages slow twitch fibres to develop because it allows body to make more capillaries, allowing for more oxygen to be transported around the body.

Explain how FOUR of the principles of training can be used to develop aerobic fitness.

Principles of Training

Principles of Training

Progressive Overload

The principle of progressive overload implies that a training

effect is produced when the system or tissue is

worked at a greater level that it is normally accustomed to working

ReversibilityPrincipal of

training states that

the effects of training are reversible

Warm up & Cool down

Warming up and cooling down are important

components of all training and performance sessions.

The warm up aims to prepare the body in

readiness for the activity

VarietyThe principle of

variety states that athletes need to be challenged by not

only the activity but also by the

implementation of the activities

Training ThresholdThe principle of

training thresholds relates to levels of exercise intensity

that are sufficient to produce a training

effect.

SpecificityThe principle of specificity implies that the greatest gains are made

when activity in the training program replicates the

movements in the game or activity.

Explain how FOUR of the principles of training can be used to develop aerobic fitness.

• Choose 4 principles that relate to aerobic training• Give specific examples of activities • Must enhance aerobic capacity• Relate to physiological adaptations

Analyse the psychological strategies athletes could employ to enhance performance

Concentration: ability to focus on task at handMental rehearsal: picturing performance before executing itRelaxation techniques: techniques to control the body’s response to stressGoal setting: targets that direct effort (must be SMART)

But how do they enhance performance?

Concentration: allows you to be ‘in the zone’, clears distractions, allows you to focus on execution (doing)Mental rehearsal: provide clear idea of what is to be done, heightens concentration, narrows thoughts on taskRelaxation techniques: allows athlete to reach optimal arousal eg. meditation, self-talk, centred breathing.Goal setting: provides focus, can be measured, gives feedback.

• Describe recovery strategies used to improve performance?

• Discuss the effectiveness of the use of supplementation to improve performance?

• Analyse the use of feedback to improve an athlete’s performance?

• Outline the features of the alactacid (ATP/PC) and the lactic acid energy systems

1. Describe the dietary considerations of an athlete before, during and post performance

2. Assess the ways in which attitude training and acclimatisation can influence the physiological preparation and performance of an endurance athlete

3. There are many factors involved in the preparation of an athlete for optimumperformance. Select EITHER a power athlete OR an endurance athlete. Design a training program for this athlete, justifying the key features that would need to be included

4. Describe how a coach could evaluate the effectiveness of the skill instruction element of a training session.

5. Justify the use of skill-related tests to identify skilled performers for team selection trials

•PRE•Balanced diet•Hydration•Carb loading•Tapering

•DURING•Hydrate•Light meals•Carbs – glycogen•Avoid salt/high fat

Describe the dietary considerations of an athlete before, during and post performance

POST• Proactive

recovery• Refuel• Rehydrate• Active rest

•ACCLIMATISATION•Developing a tolerance to expected performance conditions.•Exposure & training in similar environments to simulate effects•May take 5-7 days

•ALTITUDE TRAINING•As altitude increases, aerobic capacity decreases.•3-3.5% every 3000m above 1500m•Impacts endurace•Solar radiation is stonger -> sun protection•May take 2-3 weeks depending on elevation

Assess the ways in which attitude training and acclimatisation can influence the physiological preparation and performance of an endurance athlete

There are many factors involved in the preparation of an athlete for optimum

performance.

Select EITHER a power athlete OR an endurance athlete.

Design a training program for this athlete, justifying the key features that would need to be

included

Pre-performance considerations

• Performance and fitness needs• Individual goals vs. Team goals – adapt

program• Schedule of events –intervals, cyclic basis,

peaking, tapering

PROGRAM REQUIREMENTS

• Type of training – give specific examples & link benefits• Identify Principles of Training• Outline Physiological adaptations• Apply FITT Principle• Recovery – avoid overtraining• Body Fuel• Psychological aspects – motivation, anxiety

OTHER CONSIDERATIONS• EVALUATION – REGULARLY TO ADAPT PROGRAM

• TYPE OF INSTRUCTION VS TYPE OF LEARNER

Select EITHER a power athlete OR an endurance athlete.

• READ THE QUESTION CAREFULLY• THEY WILL EITHER SPECIFY A SPORT, FITNESS ASPECT OR

ask you to BE GENERAL• YOU WILL NEED TO KNOW EXAMPLES OF ACTIVITIES FOR

EVERYTHING & ANYTHING.

• TRICK: FIND ACTIVITES THAT TRAIN MULITPLE ASPECTS, THEN ADAPT THEM TO SUIT THE QUESTION

• EG. SQUATS = BUILD POWER, SPEED, STRENGTH, ASSIST CORE

Describe how a coach could evaluate the effectiveness of the skill instruction element of a training session.

EFFECTIVE INSTRUCTION IS:• brief — it is important that instruction is concise and factual to allow maximal practice time• well timed — use words when their impact will be greatest• specific — instruction needs to be specific to the skill, game and situation; it should not be

general• constructive — focus on the positive points for improvement, not on how poorly the skill is

being performed• clear — there should be no misunderstanding about the information communicated by the

coach. Questions should be encouraged if the message is not understood.• informative — all instruction should relate specifically to information that the players need

to know. Additional, unrelated material is confusing and can actually hinder the learning process.

• demonstrable — effective instruction is supported by visual aids such as demonstrations to provide clear pictures of skills and techniques.

Coach evaluation tools• Feedback from athletes: verbal or errors made (acquisition

of skill)• Feedback required by athlete (types of feedback)• Video analysis• Skill-related tests• Improvement in performance• Ability of athlete to apply instructions/feedback• Questions asked• Goals met – cyclic process

Justify the use of skill-related tests to identify skilled performers for team selection trials

• Skill related tests NOT health related tests give examples.• Valid, reliable• Objective – compared to norms/ranks/scales (without bias)

based on measurement• Relate to characteristics of a skilled-performer: including

mental approach, kinesthetic sense, consistency, anticipation and timing

• Justify its use in team selections

• Annotated notes• Summarise summaries• Q&A• Flash cards• Posters• Recordings

• Highlights key terms• Helps summarise notes – work smarter,

not harder.• Revises• You retain 80% more information when

holding a pen/pencil in hand

• Helps to memorise answers• Highlights key terms• Condenses information• Portable, easy to take around• Easiest & quickest way to study

• Visual stimulus: mind map• Constant reminder of notes• Good for memorising

• Recording notes onto tape and listening to them as you go to sleep.

• Yep it works.