PDHPE- Assessment Task 1
what are the 4 types of training? List some characteristics and features + Examples: 1.2
Aerobic- Improves cardiovascular endurance: e.g continuous, Fartlek, Aerobic/long interval Training.
Anaerobic- Improves power, strength and speed: e.g Short interval training
Flexibility Training- improves range of motion preventing injury: e.g (4 types) Static, Ballistic, PNF, Dynamic
Strength Training- improves strength endurance, strength and power: Isotonic, isometric, isokinetic
What do principles of training do? What are the principles? 1.3
Principles of training ensure the correct type of training is deligated to a specific athlete (effective and safe).
1. Progressive Overload- increase training load= athlete adaptions
2. Specificity- targets the correct muscle groups, intensity, energy systems for the specific competition
3. Reversibility- Refers to the loss of training adaptations due to inconsistencies or stop of training.
4. Variety- Using different training methods to keep athletes engaged.
5. Training Thresholds- The intensity needed for aerobic and anaerobic adaptations
6. Warm up/ Cool down- Warm up= preparations (blood flow, heart rate, flexibility). Cool Down= Recovery.
What are the physiological adaptations? Characteristics and feature? 1.4
Umbrella: Regular traiing leads to adaptations that enhance performance.
Resting Heart Rate: the average number of heart beats per minute(beats/min)
Stroke Volume and Cardiac Output: SV= amount of blood pumped per contraction (mL/beat) CO= amount of blood pumped per minute (SV x HR)
Oxygen Uptake and Lung Capacity: OT= body's ability to absorb o2. LC= Amount of o2 the lungs canhold
Haemoglobin: absorbs o2 from the lungs and transports it fromlungs to blood.
muscular Hypertrophy:is the increase in muscle size due to an increse in myofibilis (the contractive units on muscle cells)
fast twitch/slow twitch muscle fibres: Fast=used for strength power, fast contraction but fatigue quickly. Slow= contract slowly but fatigues alot slower.
What are the adaptations before and after of training of the physiological factors? 1.4
Resing HR: decreased HR due to training helping with the amount of blood they can push (SV) therefore the heart doesnt need to beat as often.
SV & CO: Training helps allow the left ventricle to take in more blood therefore more blood = less beating. CO= faster removal of waste products and faster delivery of o2 and glucose. Therefore higher itensities for longer durations.
Oxygen uptake: increases with aerobic training. Lung capacity: doesnt change much bc of chest cavity does nit change.
Haemoglobin levels: increased o2 transportin the blood
Muscular Hypertrophy: increase strengths which is good for strength focused sports
fast and slow overall improved: dafuqqq
Motivation: C+F why do athletes need it? What are the types?
Motivation = the desire or want that drives people to acvhieve goals
Importance: encourages athletes to keep going, stay focused and work towards what they want.
4 types= positive, negative, intrinsic, extrinsic
POS: desire that then leads to success and happiness; more effective
NEG: Desire to succeed to avoid unpleasant consequences; in the long term it is not as benefitial
INT: motivation that comes from inside a person (personal enjoyment, desire to learn) long-lasting passion
EXT: external rewards such as gifts, reward money etc; not as longlasting
What is Anxiety? What is Arousal? Compare the two:
Anxiety: A complex emotion caused by levels of agitation (seen as threat or danger) Affects concentration and muscle control. Affects performance
Arousal: A physiological response to stimulus. help or harm performance. Optimum arousal= different for every sport.
Comparison: Anxiety is not needed but arousal is however both can effect performance. anxiety = mind. arousal = body. Anxiety can never help but arousal can.
What are the types of Anxiety? 2.2
State: everyone can experience state anxiety. can be benefitial for sports that need agression. e.g of physical affects are missing shots in bball
Trait: A personal characteristic; some people are more nervous than others. General tendancy in daily situation.
Characteristics and features of optimum Arousal:
Optimum arousal: Specific level of arousal that maximises an athletes performance this level= different for certain sports. Different sport= different level of arousal. e.g Archery and putting golf = low arousal/optimal, whereas boxing and rugby= high levels of arousal/optimal. Optimum arousal also depends on the athletes personal ability.
Inverted 'U' hypothesis shows: under arousal= poor performance. Optimum= bes performance, over arousal = poor performance
what are the strategies used to enhance motivation and manage anxiety?
1. Concentration/ attention skiils (focusing): the ability to direct attention to relevant cues and block distractions. Aswell as blocking irrelevant stimuli and maintaining attention over long period of time.
2. Mental Rehearsal/ Visualization/ Imagery: Creating mental images of successfull performance. Improves confidence and reduces anxiety by stimulating competiton scenarios. Two types- Mental rehearsal (practice skill in mind), Visualisation (positive images for increase confidence and reduce anxiety)
3. Relaxation Techniques: Meditation, Yoga, Controlled breathing (lowers arousal levels). Helps control over-arousal and prevent burnout. e.g controlled breathing, calming music etc.
4. Goal Setting: improves motivation and direction. focuses on process goals (improving technique) performance goals (achieving personal best) and outcome goals (winning the comp.)