Factors Affecting Performance

2. 1) How does training affect performance?
2)How can psychology affect performance?
3) How can nutrition and recovery strategies affect
performance?
4) How does the acquisition of skill affect
performance?

4. Core 2: How Does Training Affect
Performance- Syllabus
1. Energy Systems
– ATP/PC System
– Lactic Acid System
– Aerobic System
2. Types of Training
– Aerobic
– Anaerobic
– Flexibility
– Strength
4. Physiological Adoptions
in response to Training
- Resting Heart Rate
- Stroke Volume and Cardiac output
- Haemoglobin level
- Oxygen Uptake
- Fast & Slow Twitch Fibres
- Muscle Hypertrophy
3. Principles of Training
- Progressive Overload
- Specificity
- Reversibility
- Variety
-Training Thresholds
- Warm Up & Cool Down

7. 4 types of training (and training methods)
• Aerobic (continuous, fartlek, aerobic interval, circuit)
• Anaerobic (anaerobic interval)
• Flexibility (static, ballistic, PNF, Dynamic)
• Strength (isometric, isotonic, isokinetic)

8. Aerobic training uses the aerobic system as the main source of
energy supply. It includes a number of training types including:
continuous, fartlek, aerobic interval, circuit.
Continuous Training
Continuous training means there is a sustained effort without rest intervals.
• Performed consistently for at least 20 mins.
• Usually of moderate intensity (65-80% of max HR).
• Goal is to make body more efficient at using oxygen
• Trains larger muscle groups (quads, core)
FITT
Frequency – 1-2 times
Intensity – 65-80%
Time – 20 to 120mins
Type – continuous
Examples – swimming, joggling, cycling, power walking, aerobics

9. Aerobic training uses the aerobic system as the main source of
energy supply. It includes a number of training types including:
continuous, fartlek, aerobic interval, circuit.
Continuous Training
Two types of continuous training:
Long, slow distance training: Standard for individuals who need to improve
general condition. 60-80% of maximal heart rate, focus on distance rather
than speed.
High intensity work of moderate duration.
Very demanding, only well-conditioned athletes use this training and even
then, intervals of relief are required. Requires work at or near competition
pace and is essential for leg speed. 80-90% of maximal heart rate.
-Activity - continuous run – 12min/beep test

10. Fartlek – Swedish for speed play
• Involves varying intensity of effort
• Periods of intense work is followed by easier effort
• Because the efforts are continuous, it is aerobic training
• By pushing the limits during the periods of intense running, athletes
are improving their anaerobic threshold.
• Fartlek training works both the aerobic and anaerobic systems which
is a common requirement for most sports.
FITT
Frequency – 1 wk
Intensity – 70% - max thresholds
Time – 20 to 60 mins
Type – Fartlek
Activities – run as a class in a straight line, one behind another. The last person
needs to sprint to the front of the line

11. Fartlek is beneficial for pre-season training
and in preparation for activities between
pre-dominant energy systems for example,
rugby, basketball and soccer.

12. Aerobic interval involves periods of effort and periods of rest
E.G. 10x100m sprints with 30 second breaks at 80% max effort
Interval training can be adapted to a variety of needs, depending on
sporting needs.
FITT
Frequency – 1-2 times wk
Intensity – near vo2 max
Time – 1min on, 1 min off for 20mins
Type – interval
Activity – 10 x 40m sprints (sprint 40m then walk back and sprint again)
The overload principle can be applied by
manipulating four variables:
•Work intensity
•Work time
•Number of repetitions
•Work-rest ratio

13. Circuit training is an arrangement of activities that require an athlete to
spend time at a station before moving to a new station.
Specific needs can be developed by changing the length of time at each
station, the reps completed and the rest periods between stations
Activity – As a class, design a circuit training session.
The overload principle can be achieved by:
• increasing the number of stations
• increasing the time at each station
• increasing the repetitions at each station
• decreasing the time allowed for the circuit
• increasing the repetitions of the circuit
• determining the repetitions at each station on the basis of the individual’s
target zone for their heart rate response. Fitter athletes will do more repetitions
at each station than less fit athletes.

14. The greatest benefits are achieved when:
• the overload principle is applied
• the skills at each station concentrate on the attributes needed for a particular
game/activity
• all fitness components essential to the particular sport or activity are developed
• record cards are kept to monitor improvement to keep athletes aware of
their progress.

15. Designing and trialing a circuit
As a class or in small groups, design a circuit to improve aerobic capacity. Include
at least 10 activities and ensure a logical progression from one activity to the next.
Make a card for each activity in your circuit that names (and perhaps illustrates) what is to
be done at each station. On each card indicate the number of repetitions of the movement
that are required before progression to the next activity. Finally, perform your circuit as
quickly as possible and record the time taken.

16. Anaerobic Interval training – Most anaerobic interval training is aimed at
developing the players speed or short bursts.
• Does not call on oxygen to supply energy demands
• Training involves high intensity activities for shorter durations
• By increasing intensity or duration, athletes can improve their anaerobic
threshold and build tolerance to lactic acid
• Longer rests are given between intervals to enable the creatine
phosphate to be replenished.
• Enough time must be given otherwise it become aerobic training.
For example. 5 x 100m sprint should have 2-3mins recovery time between
each.

17. Anaerobic Interval training – Most anaerobic interval training is aimed at
developing the players speed or short bursts.
• Does not call on oxygen to supply energy demands
• Training involves high intensity activities for shorter durations
• By increasing intensity or duration, athletes can improve their anaerobic
threshold and build tolerance to lactic acid
• Longer rests are given between intervals to enable the creatine
phosphate to be replenished.
• Enough time must be given otherwise it become aerobic training.
For example. 5 x 100m sprint should have 2-3mins recovery time between
each.

18. An athlete who is flexible is more likely to avoid injury as well as being able to
perform skills at a higher level.
An effective flexibility program will:
• Improve muscle co-ordination
• Improve ability of muscles to stretch
• Reduce the tightening of muscles
• Muscle relax and recovery
Flexibility is affected by:
• Age – muscles shorten as we age
• Sex – females are generally more flexible
• Temperature – increased body and air temp allow for better flexibility
• Exercise – the more you exercise, generally more flexible

19. Static - also called passive stretching
• Involves gradual lengthening of the muscle and held for 10-20
secs
• Should be stretched til muscle is felt with tension
• It is a safe and effective method as it is slow and sustained
http://www.youtube.com/watch?v=l0uwEPzVsqk
Ballistic – generally known as the bounce stretch
• -Popular in 1950’s and 60’s but has since been discredited.
• Involves stretching a muscle to its end point and then over
stretching by bouncing
• -Due to the force of the stretch, it can damage muscle fibres
http://www.youtube.com/watch?v=ep3Q1gzH8AQ

20. Dynamic – also called the range of movement (ROM) stretch
• Involves rhythmical movements of major muscle groups to be
used in the activity.
• Stretching is generally slow, gentle repetition of movements
• Each movements should be repeated at least 12 times.
• E.G. Large arm circles of swimmers/high knees for hurdlers.
- http://www.youtube.com/watch?v=v1q4l1bkKY4
PNF – Emerged from field of rehab.
• Involves gently, static stretch followed by an isometric
contraction against a resistance (often a partner) followed by
another stretch.
• This process is often repeated twice
• http://www.youtube.com/watch?v=4GWlJMSAlu4

21. • To develop strength, a resistance needs to be applied to a muscle to contract.
• Strength training can also be called resistance training
• Muscle enlargement and growth is called hypertrophy
• Resistance can be:
• body weight
• Barbells/dumb bells
• Weight machines
• Hydraulic resistance machines
• Elastic bands
• Water (aqua aerobics)

22. Types of muscle contractions
When a muscle is stimulated, it contracts. This may happen in a number of ways.
There are three principal types of muscle contraction — static (isometric) and
dynamic (isotonic, isokinetic)
Isotonic – cause the muscle length to change as tension is developed in the
muscle
Concentric
A concentric contraction is the most common type of muscular contraction.
During this contraction, the muscle shortens, causing movement at the joint.
Examples of concentric contractions are the contraction of the rectus abdominis
to raise the trunk during a sit-up, or the biceps contracting to lift a weight.

23. Types of muscle contractions
Eccentric
An eccentric contraction occurs when the muscle lengthens while
under tension. The action often happens with the assistance of
gravity. Examples of eccentric contractions are the rectus abdominis
extending to gradually lower the trunk during the downward action
of a sit-up, or the biceps muscle fibres lengthening as the weight is
returned to its original position

24. Types of muscle contractions
Isometric
An isometric contraction occurs when the muscle fibres are activated and
develop force, but the muscle length does not change; that is, movement does
not occur. Isometric contractions are commonly seen in attempted movements
where a resistance cannot be overcome. Examples are a weight-lifter trying to lift
a weight that cannot be moved, or a person pushing against a wall. In each case,
the effort is being made, but the muscle length does not change because the
resistance is too great.

25. Types of muscle contractions
Isometric
An isometric contraction occurs when the muscle fibres are activated and
develop force, but the muscle length does not change; that is, movement does
not occur. Isometric contractions are commonly seen in attempted movements
where a resistance cannot be overcome. Examples are a weight-lifter trying to lift
a weight that cannot be moved, or a person pushing against a wall. In each case,
the effort is being made, but the muscle length does not change because the
resistance is too great.

26. Types of muscle contractions
Isokinetic
An isokinetic contractions occur when tension is developed in a muscle
throughout its entire range of motion. As the muscle shortens, the resistance is
increased to maintain constant tension at all joint angles, and all speeds of
movement. As maximal tension is developed throughout the entire range of
motion, a muscle contracted isokinetically is comprehensively fatigued. For this
reason, it is the most effective form of training fir the development of muscular
strength.
Video
Recovery
Fast Athlete

27. Term Defintion Example
Lift
The description of how a weight is
moved Arm Curl/Leg press
Repetition 1 execution of a lift Doing 1 arm curl
No. Of reps
How many executions of an
exercise are performed
repeatedly 10 leg presses
Set 1 group of repetitions
3x10 leg presses, followed by a
break
Repetition max
The maximum amount of weight
that can be lifted a specific
number of times
5 RM of 50kg means that the
athlete can only lift 60kg 5 times
Training Frequency
Number of times training is done
each week 3 sessions each week
1RM
The maximun amount of weight
that can be lifted a specific
number of times
Mike can lift a maximum of 40 kg
in 1 lift
Training Load
The resistance weight used (often
expressed at RM) Load is 10kg for arm curls

28. Type Weight Reps Sets Speed Rest
Strength heavy 2 to 6 3 to 5 slow to medium 3-5 mins
Power heavy 2 to 10 3 to 8 fast 3-5 mins
Endurance light to medium 15+ 2 to 3 medium 1-3 mins
Lean Body
Mass
medium to
heavy 6 to 10 3 to 10 slow to medium 1-3 mins
Page 35.

29. In order for a training program to be effective, a coach needs to
consider the principles of training.
The objective of training is to improve performance, and the
body needs to respond to physical, psychological and
environmental stressors
Definitions you need:
Maximal effort - exercise at the highest intensity possible. This
can only be sustained for a short period of time (sprinting)
Sub Maximal effort - exercise at a rate less than maximal
intensity which can be maintained for longer (jogging)
Most fitness tests use the sub maximal test.

30. 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
Reversibility
Principal 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
Variety
The principle of variety
states that athletes
need to be challenged
by not only the activity
but also by the
implementation of the
activities
Training Threshold
The principle of training
thresholds relates to
levels of exercise
intensity that are
sufficient to produce a
training effect.
Specificity
The principle of specificity implies
that the greatest gains are made
when activity in the training program
replicates the movements in the
game or activity.

31. This principle states that the training activity should be specific to the:
• Task requirements
• Energy systems
• Muscle groups
• Components of fitness
For example, a marathon runner needs to develop
• Running styles/actions
• Aerobic energy system
• Predominately leg muscles (not shoulders)
• Train for endurance – not power
There is a place for cross training, ie training that is not always specific to the activity.
This aids with motivation, helping aerobic fitness, recovering from injury, assist muscle
balance. E.g. Cricketers might warm up with a game of soccer

32. Reversibility
The effects of training are reversible. So, if a person stops exercising, or fails
to train at a high enough intensity, the training effects will be lost.
The speed of this principle varies. Most people will loose benefits after 2
weeks of no training. In general, the faster the gains, the faster the losses.
For most athletes, the off season is the time where reversibility occurs the
most. Some athletes continue during off season to maintain some fitness

33. Variety – To become a professional, athletes need to train for many hrs over
many years. This can become very repetitious and boring (especially in
endurance events such as marathon running and swimming)
Whilst variety will not necessarily make an athlete perform better, it does
make training more fun and interesting. Used for psychological purposes.
For example, Rugby League
many warm ups will use different types of sports – might play soccer to start off
different focuses for each session- some fitness, some tackling, some set plays, pool work
coaches can take players to different venues – sand climbs for preseason, gym, overseas trips

34. Reversibility
The effects of training are reversible. So, if a person stops exercising, or fails
to train at a high enough intensity, the training effects will be lost.
The speed of this principle varies. Most people will loose benefits after 2
weeks of no training. In general, the faster the gains, the faster the losses.
For most athletes, the off season is the time where reversibility occurs the
most. Some athletes continue during off season to maintain some fitness

35. •Training Thresholds – are usually explained in terms of max HR in relation to volume
of oxygen uptake (VO2 max).
•During training, 3 factors are important in relation to thresholds:
• HR – beats per minute
• Ventilation – air breathed in 1 min
• Blood lactate – by product of the lactate system
•All these increase in proportion to intensity of exercise

36. The point where lactic acid begins to accumulate can be described as the
Anaerobic Threshold. The threshold is the maximum intensity
(speed/power/effort) that an athlete can maintain and still have no increase
of lactate acid.
Training the anaerobic threshold:
• Accelerates glycolosis (conversion of glucose to glycogen and glycogen to pyruvic acid)
• Increased use of fast twitch muscles
• Generally at 75-80% of VO2 max and 85% of HR
Aerobic Training thresholds – intensity that the body needs for improvement
in the bodies ability to use oxygen during exercise.
This usually occurs at 70% of max HR and 50-60% of VO2 max
Activity – in your own words, define the term ‘ anaerobic threshold’.
2. What kind of athletes want to train their anaerobic threshold?

37. Warm Up involves getting the body ready for the training activity.
Warm up:
• Increases blood flow to working muscles
• Increases body temperature making muscles, ligaments, tendons more elastic
• Extra elasticity reduces likelihood of injury
• Activates motor neurons (switches players on of the task)
• Most warm ups include small aerobic activity and stretching followed by specific activity
for the session or game.
Cool Down is effectively the same as the warm up but in reverse.
The cool down:
• Allows for active recovery (gives time for body to return blood to heart rather than
blood pooling in muscles)
• Allows the oxygenated blood to flush out the waste products formed during activity.
• Should also incorporate a session of stretching which reduces msucle soreness and aids
recovery.
Activity – in small groups, design an appropriate warm up for:
• 14 yr old basketballer
• 70yr old lawn bowler
• 16 yr old rugby league player

38. Anaerobically - training needs to be near max intensity
• Short duration, but frequent sessions (maybe 4 per wk)
• To overload anaerobic system, increase length of sprints
or more reps of sprints
• Intensity determined by HR, pace or lactate threshold
Aerobic – basically opposite to above but:
• Lower intensity
• Long duration , fewer sessions
• Overload achieved by increasing distance or lowering time
to complete set distance
•Strength - should be specific to the predominant energy system
and for the muscles and movements used.
• Gains in strength should follow progressive overload

39. Activity
Explain each principle in your own words
and give an example of how they can be
applied to a training program for a sport of
your choice.

41. Factor` Description
Increase 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.

42. Factor` Description
Increase 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.

43. Core 2 Assessment Task
PART 2
An athlete suffers from low motivation levels and this is
hindering their performance. Discuss psychological
strategies to enhance the athlete’s performance. (5 marks)
Or
Outline the effects of training on the aerobic system. Detail
a method relating to how improvements in aerobic
capacity could be measured. (5 marks)

44. Revision Activity – Homework due Wednesday
Students are to use type up & print out to submit, an
answer to one of the following questions
1.Explain how ATP provides energy for muscular
contractions
2.Identify aerobic training activities that would benefit a
100m swimmer
3.Distinguish the roles that interval training can play for
aerobic and anaerobic performance
4.Outline the adaptations that can occur as a result of
aerobic training
5.Explain the process of blood doping
6.Explain why an effective training program takes into
consideration all training principles

47. Psychology and sports performance
OLD FOCUS.

48. Psychology and sports performance

50. Motivation is an internal state that activates, directs and sustains behaviour
towards achieving a particular goal.
This ideal can energise an individual and direct goal orientated behaviour.
A high level of motivation within an individual directly impacts their sense of
responsibility in terms of improving performance.
Without motivation, athletes:
•May not want to train at full intensity
•May not attend all training sessions
•Not perform at highest capability.
For example: swimmers – train before/after. School 5-6 days a week. Doing
lap after lap… looking at the line.

51. Positive Motivation
Positive motivation occurs when an individual’s performance is driven by
previous reinforcing behaviours.
It occurs when the athlete performs because they have received rewards for
similar actions in the past and realise that continuing to perform as required
results in additional rewards. Athlete pursues success.
For example, crowd appreciation vs trophies.

52. Negative Motivation
Negative motivation is characterised by an improvement in performance out
of fear of the consequences of not performing to expectations
Inspiring an athlete to perform well because they expect to be punished if
they fail may work on occasions, but has serious shortfalls. Indecision, lack of
creativity, fear of risk taking and susceptibility to ‘choking; are some
performance inhibiting behaviours that might surface. General long term
effect can be the destruction of confidence, initiative and self-belief – the
reverse of what motivation is supposed to achieve.
For example, Des Hasler

53. Intrinsic motivation
Intrinsic or internal motivation is motivation that comes from within the
individual.
It is a self-propelling force as the the individual may have an interest in the
task, enjoy learning and performing movements. It is self-sustaining and self-
reinforcing because effort and personal accomplishment becomes its own
reward.
Intrinsically motivated people like to become masters/experts at tasks and
not just participants.
For example, just finishing a triathlon is motivating... Even if no chance of a
win!

54. Extrinsic motivation
Extrinsic or external motivation occurs when the individual’s internal state is modified
by sources originating from outside the person.
• Often associated with material reinforcement – money, trophy
• People – coaches pep talk, parental praise
• Recognition – school sportsman/women award
Extrinsic motivation focuses on product or what can be gained, compared to intrinsic
motivation that focuses on process and development of competence.
Effort and the desire for achievement are related to the expectation of an outside
reward or fear of punishment from an outside source. Furthermore, external
motivation can be manipulated by those responsible for its making. For example,
bribes.
Example: Folau vs SBW

55. The responsibility for motivation needs to be shared between the athlete and
their coaches/parents/peers, sustained motivation relies much more on
internal factors than on external forces.
Athletes who seek motivation from satisfaction with quality performances are
likely to stay motivated longer than those who rely on external rewards.
A noticeable characteristic of high achievers is that they seek to match their
physical and technical skill against others of similar ability, whereas lower
achievers often select competitions in which they know they will be
successful.
For example, Anthony Mundine selecting opponents
44 wins, 5 losses

56. YES WE ARE GOING TO THE
WORLD CUP!!
Mark Schwarzer:
The Hero
Made two
memorable saves
in the
penalty shootout
What was the
key to his
memorable
performance?

57. 1) It is important to keep the crowd out of your mindset, particularly being
goalkeeper having the crowd right behind you, abusing you, trying to
distract you, so it is important to zone them out and use selective hearing.
The keeper has to have the skill to not care about what they say and stay
focused on the game. Not the crowd.
2) The mental process - I analyse the players approach to taking the penalty.
Watching carefully how they position themselves, their run-up and eye
contact to maximise my opportunities to save the ball. After I pick a side, the
decide either top or bottom

58. 1) Take deep breaths and focus solely on the penalties, keeping all other
distraction away. During the shoot out I remember all the positives I’ve had
in my career, like top games in terms of saves, how much hard work I've put
in waking up early and training, always thinking no matter what happens all
friends & family will be proud of my achievements and at the end of the day
opportunities like this don’t come very often. Most importantly you might
think I’m weird but I talk to myself both out loud and in my mind, I keep
positive thoughts in my head like “I can do it” or “I’m going to save this” to
keep me confident and boost my self-esteem
Managing Anxiety Techniques:
•Relaxation
•Concentration
•Visualisation
•Self-Talk

59. MANAGING ANXIETY
ANXIETY
Fear
TRAIT
Varies in individuals
Response to
everyday situations
STATE
Increased distress
in response to
certain situations
STRESS
PHYSICAL RESPONSE
ANXIETY
Psychological state
AROUSAL
Physiological response to anxiety

60. Anxiety is predominantly a psychological process characterised by fear or
apprehension in anticipation of confronting a situation perceived to be
potentially threatening.
In other words – when we experience situations where we are at risk,
uncertain, threatened or attacked, we become anxious and take steps to
address the concern.
From here our natural instincts take over forcing us to confront it (fight) or
escape (flight) it.
At extreme, anxiety disrupts and
unsettles behaviour by lowering the
individual’s concentration and affecting
muscle control

61. Trait Anxiety is a person’s general level of anxiety
linked to daily living. Certain personalities respond to
everyday stresses and how they respond determines
their level of trait anxiety.
Increased levels can be managed through relaxation
techniques.

62. • Two variables in state anxiety:
– importance of the situation (backyard cricket or ashes)
– Uncertainty of the outcome (even competition or easy)
State Anxiety is situational, it relates to how a person responds to a
certain situation.
Who is the male 100m Athletics World Champion?
Two variables in state anxiety:
– importance of the situation (backyard cricket or Ashes series)
– Uncertainty of the outcome (even competition or easy)
A certain level can be beneficial, like in rugby where aggression is a
natural outlet for pent up anxiety.

63. • Two variables in state anxiety:
– importance of the situation (backyard cricket or ashes)
– Uncertainty of the outcome (even competition or easy)
• Trait Anxiety can be controlled by simple
relaxation techniques, such as massages.
• State Anxiety is harder to control and generally
involves training in mental rehearsal and
relaxation.

64. Stress is a non-specific response of the body to a demand placed on it
Physiological Reaction
• Increased blood supply to
skeletal muscles
• More oxygen to the lungs
• Increased glucose
production to provide extra
fuel
• Increased sweat production
to cool body
• Tightened muscles to
prepare the body for action
Our perception of stress is
influenced by:
• Past experience
• Routines
• Expectations
• The amount of support
• The frequency of similar
occurrences

65. Stressors: factors that produce stress.
In practice and competitive sporting environments, they can
develop from:
•Personal pressure – individual presssure imposed by the desire to
win, achieve or fulfil goals
•Competition pressure – pressure exertes by opponents on the field
of play
•Social pressure – pressure from coaches, parents, peers and others
who are held in high esteem by the athlete
•Physical pressure – the pressure of having to perform learned skills
under the demands of competition

66. Athletes, can further learn to cope with stress by using strategies ,
such as
•Practising relaxation techniques
•Developing concentration skills that require focusing on immediate
task
•Developing confidence
•Planning strategies to cope with the situation

67. Arousal is a specific level of anxiety and can be experienced prior to
and during performance.
Arousal is different from anxiety. While anxiety is predominantly
psychological state, arousal is essentially a physiological state.
Psychological: relating to the mind or mental activity
Physiological: consistent with or characteristic of the normal
functioning of a living organism.
Arousal is a necessary ingredient in sports performance, although
its level can either facilitate or hinder the execution of specific skills
or task components.

68. The individual performs a skill most successfully when the level of
arousal is optimal for that particular task and that individual.
Note: optimal does not mean maximal. Here ‘optimal’ means at the required level needed to ensure
success.
Low level of arousal may lead to distraction, disinterest and a
depressed level of motivation for the individual
Over arousal leads to movements without precision, being
excessively tense and unable to concentrate
Moderate arousal tends to lead to optimal performance.
Both over-arousal and under-arousal contribute to adverse
performance.
The role of the coach and athlete is to ensure level of arousal is
optimal for each performance.

70. A Under-aroused
Performance may suffer from factors such as lack of motivation,
disinterest, poor concentration and inability to cope with
distractions.
B Optimal arousal
Balance between level of motivation and ability to control muscular
tension, which could be increasing as a result of the desire to
perform well.
C Over-arousal
Feelings characterised by anxiousness and apprehension, resulting
in excessive concern about performance. Increased muscle tension,
possible mental confusion as individual tries to process messages
during skill execution, resulting in poor performance.

71. The optimal level of arousal varies from one skill to the next.
Generally, when it’s a difficult task involving few or finer muscle
groups, focusing more on accuracy, levels of arousal need to be
lower to be optimal. For example, archery or golf putt.
This is because fine movement and/or complex skills, require a large
amount of our attention to complete tasks and so a lower arousal
level is required (high arousal levels interfere with fine muscle
movement, coordination and concentration)

72. In other activities – that seem simpler but require more speed and
strength, as well as utilising large muscle groups, require a higher
level of arousal for performance to be optimal. For example,
running or weight lifting.
‘Easier’ activities or activities using more muscle groups require a
higher arousal level that needs to be sustained for length of activity.

73. Factors that impact arousal:
•Self-expectation: how the individual expects to perform
•Expectation by others: how a person perceives others, such as their
coach or parents, expects them to perform
•Experience: which determines how the individual handles the
increased pressure at higher levels of competition
•Financial pressures: such as whether the individual's livelihood
depends on their performance
•Level of competition: whether the individual is playing a round or a
final
•Degree of difficulty: with higher levels of arousal generally being
associated with more difficult tasks
•Skills finesse: fine motor skills (for example, shooting and balancing)
generating higher levels of arousal than produced by gross motor skills
(for example, running).

74. A beginner needs only very low levels of arousal to perform well-
because control of skill is not yet automatic. In contrast, an elite
performer, needs higher levels to produce optimum performance.

75. Factors that impact arousal:
•Self-expectation: how the individual expects to perform
•Expectation by others: how a person perceives others, such as their
coach or parents, expects them to perform
•Experience: which determines how the individual handles the
increased pressure at higher levels of competition
•Financial pressures: such as whether the individual's livelihood
depends on their performance
•Level of competition: whether the individual is playing a round or a
final
•Degree of difficulty: with higher levels of arousal generally being
associated with more difficult tasks
•Skills finesse: fine motor skills (for example, shooting and balancing)
generating higher levels of arousal than produced by gross motor skills
(for example, running).

76. Examine figure 6.15, Which shows arousal curves X, Y and Z. Using
the ranking chart, rank the following activities performed during
competition in terms of lowest to highest optimum arousal levels.
Then establish which curve (X, Y or Z) best suits each athlete in terms
of arousal. Justify your choices.
•Rowing
•Weight-lifting
•Pistol shooting
•Golf swing
•Discus throwing
•Tennis serve
Textbook Page
201

79. Students learn about:
• Nutritional considerations
-pre-performance, including
carbohydrate loading
-during performance
-post-performance
• Supplementation
-vitamins/minerals
-protein
-caffeine
-creatine products
• Recovery strategies
-physiological strategies, eg cool down,
hydration
-neural strategies, eg hydrotherapy,
massage
-tissue damage strategies, eg cryotherapy
-psychological strategies, eg relaxation.
Students learn to:
• Compare the dietary requirements
of athletes in different sports
considering pre-, during and post
performance needs
• Critically analyse the evidence for
and against supplementation for
improved performance
•Research recovery strategies to
discern their main features and
proposed benefits to performance.

80. Programs designed to improve performance must be supported by solid
nutritional practices.
What are some factors that may influence nutritional
considerations for athletes?
TYPE OF
SPORT/ACTIVITY
TIME OF
SEASON/COMP
ETITION
GOALS TO BE
MET
ENERGY
REQUIREMENTS
HYDRATION
REQUIREMENTS
LEVEL OF
COMPETITION

81. Being aware of the most appropriate time for food intake and having
recovery strategies in place to recoup expended energy. While complete
nutritional balance is essential for optimal physical performance, the specific
roles of
carbohydrates and hydration are the two most important considerations
Foods not only contain nutrients that power essential body functions, but are
the life source of energy supply. Because different foods have differing
amounts of energy (carbohydrate supplies 16 kJ/gm, protein supplies 17
kJ/gm, and fat 37 kJ/gm), the type of food consumed prior to competition
directly affects the quantity of energy available.
Which type of food is best prior to competition?

82. Hydration involves supplying suff cient water to the body’s cells.
Fluid is also important because it is the body’s medium for cooling heated
muscles and ultimately preventing dehydration. It assists in temperature
regulation by transporting heat to the outside of the body. It is also
important because it prevents damage to organs by diluting toxic waste,
aiding oxygen transport to cells, assisting transport waste from the body,
and helping eliminate carbon dioxide via the blood plasma.
Thus, a deficiency in fuel or fluid supply contributes to a substandard
performance and can place the health of the athlete at risk.

83. Undertaking physical activity alters a person’s need for energy, nutrients and
fluids. By understanding the dietary needs of athletes and planning eating
strategies for before, during and after activity, individuals can:
• enhance their recovery
• maximise physiological responses from training,
• as well as improve their performance.
Prior to an event
Food should be consumed one-four hours before competition
This prevents hunger, ensures the athlete is well hydrated, provides and
restores fuel for muscle glycogen stores
Helps the athlete to feel confident
Why would our glycogen stores be a consideration during pre-performance?

84. • One major recommendation is that athletes should increase their
carbohydrate intake.
• This is essential as carbohydrates are broken down into glycogen
• Glycogen is the fuel for the lactic acid and aerobic system
• Carbs should make up 70% of athletes diet
• Carbs should be complex (not simple). EG, pasta and breads
• Athletes should decrease their fat intake as it’s the last store of energy
utilised
• Water is another must as they loose fluid during training and competition
– do not wait until you’re thirsty. Continuously hydrate.

85. Muscle glycogen is the most important fuel source for short-term, high-
intensity exercise (such as sprinting) as well as during prolonged exercise
tasks (such as marathon running).
As muscle levels of glycogen decline, the body will become increasingly
reliant on blood glucose, which is derived from its limited stores in the liver.
As exercise progresses beyond two hours, the body becomes progressively
more dependent on its fat stores.
For events last less then 90 mins, training should cease 36hrs before event
and athletes should consume 7 grams of carbohydrates per body kg.

86. For events last less then 90 mins, training should cease 36hrs before event
and athletes should consume 7 grams of carbohydrates per body kg.
Athletes are advised to adjust the amount of carbohydrate they consume for
fuelling and recovery to suit their exercise level:
•Light intensity exercise (30 mins/day) 3–5g/kg/day
•Moderate intensity exercise (60 mins/day) 5–7g/kg/day
•Endurance exercise (1–3 hrs/day) 7–12g/kg/day
•Extreme endurance exercise (more than 4 hrs/day) 10–12g/kg/day
For events lasting longer then 90 mins, athletes may benefit from
carbohydrate loading

87. Carbohydrate loading
•This is a strategy involving changes to training and nutrition that can
maximise muscle glycogen stores prior to endurance competition.
•The technique originally involved a three-day to four-day carbohydrate
‘depletion phase’ and a three-day to four-day ‘loading phase’.
•Ongoing research has demonstrated that the depletion phase is no longer
necessary and it is now thought that a two-day high-carbohydrate diet (10–12
grams of carbohydrate per 1 kilogram of body mass)
•This combined with an exercise taper is sufficient to elevate muscle glycogen
levels. It has been demonstrated that this extra supply of carbohydrate
improves endurance exercise by allowing athletes to exercise at their optimal
pace for a longer time.

88. Carbohydrate loading
•Before a competition the athlete should taper exercise and eat a diet high in
carbohydrates
•This provides the athlete with enough energy for optimal performance
• This should be implemented 24 hours before a non-endurance event and 72
hours before an endurance event
http://www.youtube.com/watch?v=U7RhE_TuPRo

89. Goals of pre-event meal:
• top up glycogen stores in muscle and the liver especially
after an overnight fast)
• ensure an adequate level of hydration
• prevent hunger
• assist in the psychological preparation of the athlete
through routine or ritual
The following slides contain two different examples of pre-game meal
options, look through both and determine reasons why certain foods would
be reccomended.

90. 3-4hrs pre-Event 1-2hrs pre-Event Under 1hr pre-Event
Cereal, low fat milk Fruit smoothie Fruit juice
Fruit salad, low fat yogurt Energy bar Cordial
Backed beans on toast Fruit Sports drink
Crumpets with honey Sports drink Energy bar
Backed potato
Bread rolls
Energy bar

92. Foods to be avoided prior to an event
•Spicy food = abdominal pain and gas
•Alcohol = impairs coordination and dehydrates the athlete
•High fat and protein foods = slow digestion and can make the athlete feel
sluggish
•High fibre foods = abdominal cramping
•Sweet foods = causes an insulin reaction lowering blood sugar levels
Activity - design your own pre-performace eating plan for a triathlete

93. The goal of nutrition intake during exercise is to:
• minimise the fluid deficit
• in the case of exercise of moderate to high intensity lasting longer than
60 minutes, provide an additional fuel source for the muscles and
central nervous system.
Intake of carbohydrate during exercise provides an additional fuel
source and has the potential to improve exercise capacity in
situations where muscle or liver glycogen stores may limit
performance.

94. Regular fluid intake is important especially in events over 30
minutes
Endurance athletes should consume 30-60g of carbohydrates per
hour
These carbohydrates should be easy to digest eg.
• bananas
• jelly beans
• energy gels
• sports drinks

95. Endurance events, particularly in hot and possibly humid
conditions, can have a significant impact on the body’s fuel and
fluid supplies. In these events, the need for carbohydrate and
electrolyte replacement depends on a number of factors including
intensity, duration, humidity, clothing type and individual
sweat rates.
Electrolytes are salts and minerals, such as sodium, potassium,
calcium and magnesium, that are important for many body
functions such as chemical breakdown and nerve conduction.
Electrolytes can be lost through perspiration during
exercise.

96. Nutritional considerations for performances need to address the
following.
- The aim is to conserve muscle glycogen and maintain blood
glucose levels.
• Carbohydrate supplementation is needed to avoid glycogen
depletion. Be aware that at exercise intensities above 75 per cent
of aerobic capacity, liquid carbohydrate feeding (sports drinks) can
delay glycogen depletion by up to 30 minutes.
• Glycogen supplementation is not needed for low-intensity, short-
duration
exercise.

97. • Adequate hydration by regular fluid intake must be maintained.
Athletes should have a fluid replacement plan that matches their
body’s requirements and the exercise duration and intensity.
It is suggested that 200–300 mL of fluid, preferably in the form of a
sports drink, be taken in every 15–20 minutes during exercise.
Sports drinks contain liquid carbohydrate and serve both to
hydrate and energise.
• An athlete should not wait until thirst develops before
replenishing lost fluid.
Dehydration is an excessive loss of water.

98. To prevent dehydration. The following are the most important.
• Hydrate before, during and after physical activity. Thirst is not a
good indicator of the body’s need for fluid; by that time,
dehydration has already started to take effect.
• Drink every 15 to 20 minutes while running. Runners lose
between three and five cups each hour, so it is important never to
miss an opportunity to ‘top up’.
Drink water or low-carbohydrate concentration
• sports drinks. Cool plain water or sports drinks that have four to
eight per cent carbohydrate concentration are recommended.
Concentrations higher than eight per cent are not recommended
because they slow the body’s absorption rates.

99. • Ensure that you have trained properly and acclimatised to race
conditions. Trained and acclimatised athletes are able to control
their body temperature more effectively than those who are
untrained and who have failed to acclimatise
• Wear clothing that ‘breathes’. Light ‘airy’ clothing promotes
heat loss through convection and evaporation.
• Avoid activity in times of high temperature and high humidity.
body heat cannot be lost through evaporation because the air is
already saturated. Exercise is considered safe when the
temperature is below 30°C and the relative humidity is below 90
per cent.

100. Triathlon is an activity that combines swimming, cycling, and running in one
event. The Olympic, or “standard” distance in triathlon is a:
•1500 metre swim
•40 kilometre bike
•10 kilometre run.
Australia has cemented on both an Olympic level & Iron Man having has world
champions named in both disciplines of triathlon.
Ironman Triathlon is
•3800m swim
•180km bike
•42km run
What nutritional considerations would a triathlete
need?

101. Recovery Timing of
Meals
Carb
Loading
Pre Race During event
Weight
Management
Travel

102. From a nutrition standpoint, the goals of recovery are as follows:
• Refuel carbohydrate (energy) stores.
• Rehydrate to replace fluids and electrolytes lost in sweat.
• Repair and regenerate damaged muscle tissue.
• Revitalise and maintain good immune function.
A post-performance nutritional plan aims to return the body to its pre-event
state as quickly as possible, enabling full training to resume in preparation
for the next phase of competition. This is best achieved through proactive
recovery
Proactive recovery emphasises immediate refuelling and rehydration that
continues until a pre-event state is obtained.
This means that refuelling and rehydration begin immediately and continue for
8–12 hours following the performance. This enables optimisation of body repair
and regeneration processes.

104. • Important for restoration of liver glycogen stores, repair muscle tissue
and replace food
• The meal post event should be high in carbohydrates and protein.
Carbohydrates should be taken immediately after event. An intake
high in carbohydrate and inclusive of food and drinks with a high
glycemic index (GI) is most beneficial.

105. • The night meal after the event should be high in carbohydrate and
protein to assist with muscle regeneration and glycogen stores
• Ideally, athletes should drink to a plan based on their own sweat rates
during training and competition. While water is always a good fluid to
choose, sports drinks can have the advantage of supplying
carbohydrate during and after the event, as well as sodium
(electrolytes) to help in the absorption of the fluid into the body.
• active rest that enhances the manufacture of red blood cells, new
proteins and specific cellular components damaged by stress-related
movements.

106. Unless fluid losses are replaced during exercise, an athlete will become
dehydrated. Dehydration impairs performance by causing the following:
•increased heart rate
•impaired heat regulation
•increased perceived exertion (i.e. exercise feels harder than usual and the
athlete fatigues earlier)
•reduced mental function
•reduced skill level
•stomach upset
All levels of dehydration impair performance and the magnitude increases as the
degree of dehydration increases.
FACT: When you are 2% dehydrated, you work at 90% of your maximal effort.

107. In order to minimise dehydration, athletes need to
drink enough during exercise to match their sweat
losses.
Sweat loss can be determined by weighing athletes
before and after exercise. Each kilogram of weight loss
indicates 1 litre of fluid loss. Adding the amount of fluid
consumed during the exercise session, gives total fluid
loss for the session.
For example, if an athlete finishes an exercise session
1 kg lighter and has consumed 1 litre of fluid during
the session, total sweat loss equals 2 litres.
Once an athlete's average sweat loss is known, a plan
can be prepared to enable the athlete to match sweat
losses in subsequent exercise sessions.
VIDEO

108. What does pee indicate?
While testing fluid levels, the amount of urination expected if liquids have
been consumed is actually expected to be minimal.
This is a sign that fluid has been absorbed by the body and is being used where
it is needed the most.

109. • WATER IS BEST, one, because its free but more importantly, it can be
easily absorbed by the body
HOWEVER…
Hydration tests amongst athletes have shown the following…
For low-moderate exercise, water performed just as well as sports drinks
in terms of rehydrating the athlete.
For high intensity and/or endurance events.. SPORTS DRINKS were more
effective, as they contain important extras like carbohydrates and
electrolytes to promote hydration because they're specifically
designed for athletes.

110. But here's a warning!!! If you're drinking sports drinks as part of your everyday
routine you'll end up putting on weight.
In the case of any sorts of drinks that have got carbohydrates or nutrients in
them, if you're having too much of any of those sorts of drinks and you're not
active then that can affect your weight and your body fat levels.
But what are
these electrolytes
you speak of?

111. Hydration tips
•Make sure you're well-hydrated before you exercise — start drinking about two
hours before.
•Top up your fluids during exercising
•Weigh yourself before and after. Losing a kilo is the equivalent of a litre of fluid,
and you need to drink one-a-half times that to replace it.
If you're exercising hard and looking for peak performance then sports drinks
are the go for you. But if like most of us you're into the moderate exercise, then
water will hydrate you just fine and there's a little bonus with that — it's free!

112. Does chocolate milk have any
benefits for exercise?

113. Compared to plain milk, water, or most sports drinks,
•It has double the carbohydrate and protein content,
perfect for replenishing tired muscles.
•Its high water content replaces fluids lost as sweat,
preventing dehydration.
•Plus it packs a nutritional bonus of calcium, and
includes just a little sodium and sugar additives that
help recovering athletes retain water and regain
energy.
Drinking plain water after exercise replaces sweat
losses.
Chocolate milk provides carbohydrate replenishment to
your muscles.

114. Supplement intake is routine for many competitors because it is believed to
improve athletic performance. However, while perhaps supplying a
psychological boost, supplements may be of little value if the diet is already
well balanced in terms of nutritional requirements.
What are the common supplements used to enhance performance?

115. Vitamins are inorganic compounds that are essential to maintaining bodily
functions.
They do not contain energy, but they function as catalysts that help the body
use energy nutrients. In this capacity they assist such functions as energy
release, metabolic regulation and tissue building.
Minerals are inorganic substances found in the body that are necessary for it to
function adequately.
Like vitamins, minerals belong to the group of micronutrients that are essential
for the body to function properly, but do not provide energy. Iron and
calcium are the two minerals that are most commonly deficient in athletes,
and inadequate supplies will affect performance and contribute to health
problem

116. Iron is found in haemoglobin, which comprises most of the red blood cells
in the body. These cells collect and transport oxygen, delivering it to where
it is needed. Diminished haemoglobin levels affect performance because
the muscle cells are deprived of oxygen, which is needed to break down the
Nutrients and produce energy.
A condition commonly associated with activity is ‘sports anaemia’. Most
frequently experienced in the early stages of heavy training programs, it is
characterised by a lack of energy and general fatigue. The condition tends to
subside if training is gradual, progressive and supported by a balanced diet.
It is unknown exactly why ‘sports anaemia’ develops. However, it is thought
to be attributable to either a lower iron intake relative to the boost in exercise,
or the body’s use of protein for functions other than red blood cell production.
Again, a balanced diet is an excellent source of iron. High amounts are found
in lean meat, while grain products and dark, leafy green vegetables such as
spinach and lettuce are other valuable sources.
What is ‘sports anemia’?

117. The main vitamins that athletes need are water-soluble vitamins.
The main sources of these vitamins are fruits and vegetables,
wholegrain
Vitamins & Minerals assist with the:
• immune system
• formation of haemoglobin
• muscle contraction
• helping to activate enzymes for energy
Some athletes that may need supplementation:
• Female athletes (calcium and iron)
• Vegetarians (iron)
• highly physical people (sodium and magnesium due to sweat)

118. Protein supplements have had strong favour with weight-lifters,
body builders and strength athletes for a long time.
Many athletes believe that protein supplements are important
because of their muscle building qualities, with higher intake
positively affecting muscle size.
Protein’s primary importance to the body is its structural role in
holding the cells together and in the growth, repair and
maintenance of body tissue. It also has a functional role in
hormone production and nervous system transmissions.
Protein is composed of various types of amino acids. It can be a
source of energy under extreme conditions, when carbohydrate
and fat supplies are in very short supply or exhausted.

119. On average, an Australian diet, 12 to 15 per cent of the
recommended intake should consist of protein. Studies indicate
that this level is easily achieved, with most people attaining 150
per cent of the recommended intake. Athletes, because of their
high energy usage, may consume amounts in excess of this.
On the whole, research supports the idea that most athletes do not
need or benefit from protein supplementation as they meet
requirements easily within their balanced diet.

120. Furthermore, excess protein can negatively affect health. High
amounts of protein can increase the amount of calcium excreted
in the urine and possibly contribute to osteoporosis. Unlike
carbohydrates that can be stored in the body, excess protein must
be eliminated. The processing and filtration of additional urea can
interfere with kidney function. Diets high in protein such
as those containing large amounts of meat and dairy foods can
contribute to obesity as a result of their high fat content

121. As little as 2–3 milligrams per kilogram body weight is enough
to potentially improve performance.
Caffeine is a mild diuretic but during exercise this diuretic effect
falls off dramatically and will not exacerbate dehydration during
exercise.
Athletes should also be aware that caffeine may reduce sleep
quality and quantity, which may adversely affect their recovery.
Caffeine has ergogenic aid properties, which means that it
improves performanceby assisting specific metabolic processes
(metabolises fat fast to produce more energy).

122. A diuretic is a drug that increases the amount of fluid (water and
urine) passing from the body.
An ergogenic aid is a substance or practice that improves or is
believed to improve physical performance.

123. • Creatine is a compound that occurs naturally in the body. It is
found mainly in the muscle tissue in the form of creatine
phosphate, which provides a ready source of ATP to the working
muscle.
• The body has a maximum, or ceiling, amount of creatine it can
store and once this maximum is reached it will break down the
excess creatine into creatinine and excrete it through the urine.
• By supplementing creatine, athletes are trying to enhance the
efficiency of the ATP-PC system to provide energy during high-
intensity activities.

124. • Studies have shown that while creatine is able to improve the
recovery rate (faster resynthesis of ATP) it does not extend the
length of time a performance can be maintained.
• It is likely to only be of benefit to athletes who are undertaking
explosive short-duration activities with short rest periods in
between, rather than one off sprints or endurance events.

125. In your workbooks, state point FOR and AGAINST supplementation
Case FOR supplementation Case AGAINST supplementation

126. Why is it important to recover from training?
• Workouts and performances can weaken athletes, recovery strategies aim to
ensure that the athlete is able to resume normal training and competition within
the time span of the training program.
• Active rest is still regarded as the most beneficial form of recovery. Rest allows
both physiological and psychological revitalisation to take its course.
• During rest, muscles repair and rebuild while energy and fluid levels are restored
to pre-event levels
• Recovery is important to avoid symptoms of overtraining that may be evident in
feelings of staleness, lack of interest and an inability to put in effort despite
wanting to do so

127. Recovery Strategies are varied can be categorised as:
•Physiological
•Neural
•Psychological
Physiological – attaining to the body’s biological systems
Includes: hydration and cool down

128. Physiological
HYDRATION – we covered on Monday
COOL DOWN
Cool down is designed to apply an active recovery strategy and
therefore reduce the occurrence of delayed-onset muscle
soreness (DOMS)
This has many benefits for the individual, including:
• a reduction in the level of lactate in the blood stream
• a gradual lowering of the core body temperature
• psychological benefits, such as feeling better when the
• body has been returned to a near normal state following exercise

129. Prezi, Monday slides.

130. WHO IS RAY ALLEN?

132. How did he get this good?
Ray Allen shoots a minimum of 500, 3-point
shots per day.
This would be referred to as Massed Practice.
What are the disadvantages of this?
What can be done to adapt his training to make it distributed
practice?
• Break it into sub-skills – shoot, follow through, rebound
• Vary position shot is taken
• Add defender
• Add shot clock, count how many successful, stop for feedback, repeat, try to beat
record

133. Massed practice is preferable for:
Massed practice occurs when one skill is continuously practiced in
a session with only brief rest periods or none at all.
This may involve a variety of drills aimed at improving the one skill
performed one after the other.
Distributed practice is preferable for:
Distributed practice can follow one of two forms.
1)First, when one skill is practised, either through a single drill or a
variety of skill drills, and broken up by moderate rest periods.
2)Second form is when a range of skills are practised, for example
soccer dribbling, passing, and shooting

134. Massed and distributed practice
There is no real difference between the two methods in learning
basic skills. However, for improving performance, distributed
practice is more effective than massed practice because it allows
for feedback to be given, and decreases the likelihood of fatigue.
Massed practice is preferable for:
• highly skilled performers
• highly motivated performers.
Distributed practice is preferable for:
• the novice
• in situations where energy demands are high
• when the task is difficult or boring.

135. Whole Practice
•Whole practice method refers to practising a skill in its entirety,
such as a softball pitch
Part Practice
•Part method involves a skill being broken into smaller
components and each subskill practised separately, such as a
basketball layup.

136. Whole and part practice
•Another way of practising is to use the whole-or-part method. This
method refers to whether skills should be practised in parts or as a
whole.
•It is not uncommon to use a combination of whole and part
practice (learning skills as a whole at times, and in part at other
times) or progressive part practice.
•Part practice is useful for novices, or when learning a new skill.

137. Feedback refers to any form of information an athlete receives
about their performance.
It is an essential part in allowing athletes achieve their best.
Feedback has three functions:
1)Provide a basis for correcting aspects that need improvement
2)Reinforce what is done well
3)Motivate for continued effort and improvement.
Feedback can be gained via internal and external sources
Internal: feedback comes from individual/athlete
External: feedback comes from outside source eg. coach

139. External Feedback – gained from outside the body.
•May come from a coach, parent, crowd, opposition, video replay
•Provides short term motivation.
•Coaches should aim to develop internal feedback mechanisms
Internal Feedback – is received from the athlete.
•Can be from receptors in the muscles and inner ear.
•Relays info about how the movement ‘feels’ (proprioceptive)
•Early stages of skill acquisition rely on external feedback

140. Knowledge of Results (KR) – refers to the outcome of a performance
•For example, Sam scored 4 goals, Dan jumped 5.6m.
•Comes from external sources – usually measurements
•Negatives: Athlete seeing scoreboard can be pleased or disheartened
Knowledge of Performance (KP) – refers to how the skill was executed
•For example, ‘Matt had a good follow through on that drive’, ‘He looked fast’
•KP is information that is received either internally or externally concerning the
movement executed
•KP informs about the performance of the movement pattern itself, or how it
looked.

141. Concurrent Feedback: occurs during the performance
For example, in aerial skiing, coach giving instructions whilst
athlete is preparing for landing
It can be difficult for a beginner to cope with as it can be a
distraction from the task
http://www.youtube.com/watch?v=0s3tERuE3Wk&list=PLC5815998F4AAB0CF&index=2&playnext=2
Delayed Feedback: occurs after the performance
•This can occur immediately after, or days after the event
•Replays and coach feedback are usual methods
Concurrent and delayed feedback can therefore be provided both
internally and externally

142. External Feedback – gained from outside the body.
•May come from a coach, parent, crowd, opposition, video replay
•Provides short term motivation.
•Coaches should aim to develop internal feedback mechanisms
Internal Feedback – is received from the athlete.
•Can be from receptors in the muscles and inner ear.
•Relays info about how the movement ‘feels’ (proprioceptive)
•Early stages of skill acquisition rely on external feedback

143. “Discuss the role of feedback in the teaching and learning of
physical skills”
Due end of lesson.