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El-Masry
Syllabus point
Source of fuel
Characteristics
Description
Phosphocreatine (PC) The energy is stored within the bond of the PC
molecule. As it breaks, energy is released.
Efficiency of
Very fast
Instant supply of PC available: a simple chemical
ATP
0.7 ATP per reaction reaction means that it is a very efficient pathway in
(speed of
terms of speed; however, it produces the least
production and
amount of ATP per reaction of all three energy
amount of ATP
systems
resynthesised)
Duration for
0-10 seconds
For the first five seconds of maximal activity, it is the
which the
dominant supplier of ATP, and it will be fully utilised
system can
after 10-12 seconds
operate
Syllabus point
Cause of
Source of fuel
fatigue
Characteristics
Depletion of PC
Glucose (stored as
stores
glycogen)
Fast
2 ATP
Efficiency of
ATP
(speed of
production and
By-products of Heat
amount of ATP
energy
resynthesised)
production
Duration for
which the
Process and
system can
rate of
operate
recovery
10-75 seconds
PC resynthesis
through rest
2-3 minutes
ATP-PC System
Lactic Acid System
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Description
As the PC stores becomes depleted to the point of
Stored glycogen from liver and muscles is quickly
exhaustion, the body will be able to supply energy
converted into glucose to be used as fuel
through the second pathway, which will have been
While not as fast as ATP-PC (due to a more complex
activated by this point. The athlete will not recognise
set of chemical reactions), the cells are able to break
fatigue directly as a result of this, but from other
down glucose quickly, with more glucose being made
sources such as local neuromuscular fatigue.
available from the muscle and liver glycogen stores if
The ATP-PC system is relatively circular. Therefore,
necessary. Compared with the amount of glucose
the only by-product is a result of the chemical
used, only a few ATP are resynthesised when
reactions heat, which cause no adverse reaction to
working anaerobically.
the athlete (heat is produced in all chemical reactions
While this system begins to operate after five
that involve the breakdown of a chemical bond)
seconds, its reaches full capacity at 10 seconds,
The resynthesis of PC occurs very quickly at rest,
taking over from the ATP-PC system for maximal
with close to half being restored within 30 seconds.
activity. This can be sustained for up to 75 seconds
This is why people should rest between sets of heavy
before muscular fatigue and a reduction in power
resistance training or sprints, to ensure the body has
cause the athlete to slow down. At sub-maximal
enough energy for the next set, to enable work at
efforts above 85%, activity can last up to 3 minutes,
maximal capacity.
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which the
system can
operate
Cause of
fatigue
Depletion of fuel
sources
By-products of
energy
production
Carbon dioxide
Heat
Water
Process and
rate of
recovery
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Types of training and training methods: aerobic (e.g. continues, fartlek, aerobic interval,
circuit), anaerobic (e.g. anaerobic interval), flexibility (e.g. static, ballistic, PNF,
dynamic), strength training (e.g. free/fixed weights, elastic, hydraulic)
-
to effectively design training programs for athletes, you need a clear understanding of
the physiological demands, movements and energy systems used
due to the difference in demands of each sport, the physical demands differ
Aerobic
- using the aerobic energy system, an athletes aerobic endurance levels are developed
- continuous training is an extended, predominately steady-state training session that
exceeds a duration of 15-20 mins
o considered for aerobic development
o most effective for lower level athletes and racing endurance sports like rowing,
cycling, distance running and swimming
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Strength Training
- consists of a variety of resistance exercises that promote increasing muscle size,
strength and power
- isotonic contractions: concentric phase (muscle shortens) + eccentric phase (muscle
lengthens)
- isometric contractions: muscle does not change in length
- isokinetic contractions: change in length but at constant speed using machines
- free weight equipment includes barbells, dumbbells, kettle bells, medicine balls etc.
o versatile and inexpensive
o preferred over fixed wright as they better simulate sport-specific lifting and
promotes whole-body stability
- fixed weight machines offer a large variety of exercises in a controlled, supported
fashion
o less focus on technique, form, balance, coordination and muscle stabilisation
o more commonly used for inexperienced strength trainers, the elderly and those
recovering from injury
- resistance/elastic bands provide a constant tension on the muscle and use of
stabiliser muscle to control movement and offer movements in many directions
o portable, light and inexpensive
o not as demanding as fixed or free weights
o there is no way of determining the weight being lifted
o often used for rehab training
- hydraulic machines do not require a selection of weight or resistance
o they provide counter-resistance to the athletes movement
o the harder and faster the movement, the more resistance is created with the
machine
o they offer the ability to do 2 movements at once
o they do not provide eccentric contraction
Principles of training: progressive overload, specificity, reversibility, variety, training
thresholds, warm up and cool down
- training programs are designed to challenge athletes physically and mentally to
improve their exercise capacity and efficiency
- the following principles can be applied to all types of training to improve performance:
Progressive Overload
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refers to training becoming gradually harder the fitter or stronger you become
as the body adapts, the training becomes harder and this increases the capacity of the
body to perform
- most commonly in strength-training however can be applied to cardio
- this technique encourages constant improvement and is great for those in early stages
of training program
- if gains are to be made, weights must be progressively heavier, running longer, training
sessions harder
- if there is too little overload, training effects will begin to plateau
Specificity
- principle of specificity states the type of exercise being used in training should be
specific to:
o skill requirements
o energy systems required in the task
o muscle groups required in the task
o components of fitness involved in the task
- e.g. positional responsibilities and requirements for a halfback and front rower in Rugby
different = their respective training programs should be different
- a front rower must be strong and powerful while the halfback will require greater
speed, agility and cardiovascular training
Reversibility
- effects of training are reversible, that is if a person stops exercising (or not often or had
enough) training effects will be quickly lost and performance will decline
- it is important to have a maintenance program to maintain training levels and halt or
reduce the level of fitness lost
Variety
- training can often become repetitive and boring, especially for endurance sports that
involve only a few technical skills e.g. swimming
- astute coaches and athletes will vary training session to minimise boredom
- unlike overload, variety is not necessary to improve performance
- variety does make training more interesting and fun WHILST achieving training goals
- yoga is a popular form of variety in training, it also benefits breathing, flexibility, core
strength and relaxation
Training thresholds
- refers to specific
points of
measurement,
which when
passed, take the
athlete to another
level
- heart rate is one
of the accurate
indicators of
intensity and it is
intensity that
determines the
threshold at
which someone is
training
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an athlete can perform in the aerobic zone for considerably longer than they can in the
anaerobic zone
as by product of training on or above anaerobic threshold, the body will produce lactic
acid = fatigue and minimise duration of training at that level of intensity
the more an athlete can train above anaerobic threshold, the more tolerant they will
become of the lactic acid, and longer they can maintain sustained effort
Warming up and cool down
- warm up should precede any form of training or competition
- good warm up increases range of movement around joints, elevates heart rate,
rehearses skills, and improves focus and concentration
o by doing this the athlete is physically and psychologically prepared
o involves aerobic activity, specific flexibility exercises, skill rehearsal
- cool-down immediately follows the main body of exercise
- particularly important if an athlete must quickly return to training or have a
competition shortly afterwards
- while exercising the body created by-products like blood lactate and sustains small
tears in the muscle
o engaging in active recovery or cool-down, the fresh, oxygen-rich blood can
circulate more easily helping flush-out by-products and repair small tears
- cool down should involve light aerobic movement and some gentle static stretching
Physiological adaptations in response to training: resting heart rate, stroke volume and
cardiac output, oxygen uptake and lung capacity, haemoglobin level, muscle
hypertrophy, effect on fast/slow twitch muscle fibres
Resting heart rate (RHR)
- commonly used as an indicator of general physical fitness
- lower RHR indicates a strong heart, capable of pumping a greater amount of blood in
fewer beats
- regular aerobic and anaerobic training designed to stress the cardiovascular system will
lead to decrease RHR
- training increase the efficiency of the cardio-respiratory system = decrease RHR
Stroke volume and cardiac output
- endurance training involves exercising for a sustained period with an elevated heart
rate
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over time, this training makes the heart increase in size & contractibility and increases
the capacity of left ventricle which allows the heart to pump more blood per beat =
increase in stroke volume (volume per beat)
- cardiac output is the volume of blood pumped by the heart per minute
o heart rate (HR) x stroke volume (SV) = cadiac output (CO)
Oxygen uptake and lung capacity
- actual lung capacity may increase however this is more likely to occur in elite
endurance athletes
- with training, lungs develop capacity to draw in more air and increase ventilation rate
w/o getting larger
- the lungs begin to breathe more deeply and forcefully instead of more often
- oxygen uptake (VO2) refers to the amount of oxygen that is consumed and utilised by
the cells when producing aerobic energy
- continued training will increase oxygen uptake, as training increases the athletes ability
of the cells to use the oxygen efficiently
Haemoglobin level
- oxygen is removed from cells during training
- as a result, the body produces more red blood cells and haemoglobin to allow more
oxygen to be transported to cells
- this increased oxygen-carrying capacity will enable the athlete to maintain a higher
average pace and power output
- haemoglobin levels can be increased by over 20% as a response to training
- sport scientists have spent considerable money, time and effort to discover ways of
naturally and unnaturally increasing RBC count
o illegally through artificial EPO, which is derived from a hormone that stimulate
RBC production
o blood doping, from a donor or the athlete, to temporarily increase RBC
o training in a hypoxic environment, where oxygen concentration is low >
stimulates the body tin increase RBC to account for lower levels of oxygen in the
air
Muscle hypertrophy
- hypertrophy is an increase in the size of a muscle results from an increase in the size of
individual muscle fibres
- resistance training programs stimulate the muscles, which makes them increase in size
- it can take as long as 2 months for actual hypertrophy to occur
Effect on fast/slow twitch muscle fibres
- slow twitch fibres (Type I) are primarily responsible for posture and skeletal support
- slow twitch fibres are more involved in endurance activities as they are able to generate
tension for a longer period of time
o resistance and aerobic training lead to hypertrophy of slow twitch fibres
o marathon runners tend to have 80% slow twitch fibres
- fast twitch fibres (Type IIa & IIb) are found in muscles that require greater amounts of
force for a shorter period of time
- Type IIa fibres rely on aerobic and anaerobic energy for contraction
o Resistance training lead to hypertrophy of these fibres
o Lack of exercise lead to type IIa becoming b
- Type IIb rely solely on anaerobic energy, generate the greatest amount of force but for
the shortest period of time
o Resistance and endurance training exercise leads to type IIb becoming a
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Heredity
- psychological characteristics, physical attributes and biology that are passed on from
athletes parents
- characteristics such as height, body shape, limb length, personality, intellect, games
sense etc. are directly impacted upon by ones genetics
- simply being born with natural sporting talent sporting success
o athlete still needs to develop skills and work hard
Confidence
- confidence develops through prior success and represents the belief that a person will
succeed
- an athlete who believes they can achieve something difficult is far more likely to
succeed than the athlete with self-doubt
- it takes self-confidence even when things like learning a new skill are difficult and seem
unattainable
Prior experience
- involves a transfer of learning
- an athlete who has already sampled something similar will have physical skills that may
be transferable and confidence they can use to accelerate their learning curve
- e.g. many Olympic divers have been gymnasts for many years
o gymnasts already possess high level skill in flips, tumbles, turns + movements for
success in diving
Ability
- ability represents the athletes performance
- an athlete with high levels of ability (often inherited) can consistently acquire new skills
faster
- an athlete who does not possess the natural ability will need to work harder and
demonstrate greater determination if they wish to succeed
The learning environment: nature of the skill, performance elements, practice method,
feedback
Nature of the skill
Open and closed skills
- closed skills: executed in a controlled and stable environment/same every time the skill
is performed
o useful when learning allows the athlete to concentrate on the skill but as the
athlete becomes proficient, coach will introduce elements to make it open
- open skill: performed in a dynamic environment & performed accurately in spite of the
environmental influences
- defining skill as opened or closed is hard as most lie on a continuum
Gross and fine motor skills
- gross motor skills are those that require large muscle groups to execute them e.g. jump,
skip
- fine motor skills require only small muscles to execute the skill e.g. darts
Discrete, serial and continuous
- skills can be classified on the process or steps it takes to complete them
- discrete: has a clear start and ending point e.g. catching a ball in basketball
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serial skill: links several discrete skill e.g. layout in basketball, involves dribbling,
jumping and then shooting all 1 skill
continuous: repetitive and ongoinge e.g. dribbling
Self paced and externally paced skills
- self paced are those in which the athletes controls the timing e.g. serve in tennis
- externally paced skill controlled by factors outside the athletes control e.g. returning
the serve
- e.g. bowler in cricket is self paced whilst batsman is externally paced
The performance elements
- in addition to building the skill, the coach must develop performance elements like
decision making, and strategic and tactical awareness
- these skills should be developed through competitive games
- decision-making comes with experience
o coach can present athlete with theoretical and practical situations to develop
decision making
o time after training and competition to debrief and discuss decisions can ensure
continuous improvement
- an athlete who can manipulate a game to their advantage is said to have strategic and
tactical awareness
o e.g. in soccer, coaches and players implement formations targeted at focusing on
their strengths and exposing oppositions weakness
Practice methods
Massed
- when a session is all blocked together and there is no break
- ideal if the athlete is highly motivated
- suitable for discrete and simple skills
- beneficial for beginners, as they can consolidate their learning
Distributed
- session is broken into smaller parts or interspersed with breaks
- good way to learn complex skill as the athlete can remain free from fatigue + apply
concentration
- suitable for continuous complex skills
Whole
- skill is practiced in its entirety
- allows athlete to get a sense of the skill as a whole while also developing kinaesthetic
sense
Part
- involves breaking skill down into its components and rehearsing each component
before application
- suitable for complex skills
Feedback
Internal/External
- internal feedback is received from signals within the body, sometimes referred to as
proprioceptive signals
- e.g. AFL player knows when their foot hits the ball whether execution was successful
- external feedback comes from source outside the body
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How can psychology affect performance?
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Positive and Negative
- positive motivation is the recognition, praise and reward of goof performances
- athlete is motivated to reproduce this performance to receive the rewards
- e.g. financial rewards, desire to win or win gold, desire to achieve personal best
- negative motivation acts as a deterrent and causes the athlete to avoid this behaviour
- e.g. being dropped from a team or dropping a rank, losing and suffering the perceived
humiliation
Intrinsic and Extrinsic
- intrinsic motivation is derived from within the individual
- internally (or intrinsically) motivated athlete is almost self-propelled towards success
and hard work
- have personal goals, expectations and fears that drive their efforts and commitment.
- motivating factors are intensely personal, and are often driven by an athletes high level
of competitiveness and desire to succeed and win
- extrinsic goals can be either positive or negative in nature. It is advised that athletes
should focus more on extrinsic goals from a reliable and controlled source, such as a
coach.
- while playing for the adoration of a crowd can be a powerful influence to play hard,
negative feelings of embarrassment may follow if the support stops or turns negative.
- E.g. Kyrgios at Wimbledon 2015 booed by spectators for tanking
- This can lead to other psychological barriers to successful sporting performance, such
as increased anxiety
Anxiety and arousal: trait and state anxiety, sources of stress, optimum arousal
Trait and state anxiety
- trait anxiety is the athletes general disposition to perceive a situation as threatening or
non-threatening
- those who display high levels of trait anxiety usually perceive more situations as
threatening than those who have low levels of anxiety
- state anxiety refers to feelings of anxiety related to a specific game or evetn
- state anxiety might be controlled by managing the athletes situation whereas trait
anxiety must be controlled by the athlete
- e.g. athlete experiencing uncontrollable shaking in archery, utilising fine motor skills,
affect performance as there is only a small degree of allowable error
Source of Stress
- positive stress = eustress
- negative stress = distress
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Optimum arousal
- All sports require athletes to be in a certain mental state and condition prior to
competing
- This differs between sports, and athletes also present with individual differences in
their mental state during the final moments prior to competing
- Research has found that different tasks require different levels of arousal for optimal
performance
- For example, difficult or intellectually challenging demanding tasks may require a low
level of arousal (to facilitate concentration), whereas tasks demanding stamina or
persistence may be performed better with higher levels of arousal (to increase
motivation).
- The inverted U hypothesis illustrates the relationship between arousal and optimal
performance, suggesting as physiological factors emerge
- e.g. increasing heart rate and muscle tension, performance increases towards an
optimal level. But if arousal rises after the peak, performance declines.
Psychological strategies to enhance motivation and manage anxiety
Concentration/attention skills (focusing)
- Concentration is the ability to focus thoughts and energy into the task at hand
- Generally, athletes have to be able to achieve 3 things when maintaining their focus
o Recognise distraction
o Listen to appropriate cues only
o Block out distractions
- Improve concentration by:
o Combat thoughts of doubt, fear and anxiety
o Staying positive and confident
o Focusing on relevant cues
- unique situation where an athlete enters a state of total immersion and focus on the
play around them
- e.g. evident in soccer, when a team makes a number of quick and successive passes
through opponents to score
Mental Rehearsal
- process whereby an athlete thinks through the skills they are about to perform
- mental rehearsal involves seeing, hearing, feeling and experiencing the skill as though it
were real
- e.g. a diver mentally rehearses their next dive by shutting their eyes, moving their body
limbs to hit position
Visualisation/imagery
- involves mentally rehearsing one aspect of the performance
- e.g. diver visualising themselves leaving the board in a certain way
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- visualisation can be used in learning new kills e.g. surfing at a cognitive level
Relaxation techniques
- Aims to control body's response to stress and assists in controlling arousal.
- Slow, deep breath help overcome stress before a performance
- Stretching helps reduce muscle tightness due to adrenalin secretion
- Applying a cool towel compensates for increased body temperature/sweating due to
anxiety and stress
Goal Setting
- provides motivation, commitment and direction
- goals need to be constantly reviewed and short term goals need to be re-established to
mark direction towards long term goal
How can nutrition and recovery strategies affect performance?
Nutritional considerations: pre-performance (incl. carbohydrate loading), during
performance & post-performance
Pre-performance
Training diet
- aim of the training diet is to achieve nutritional adequacy and provide appropriate
amount of energy to support training and body composition goals
- carbohydrates are a key fuel source for exercise
- body stores carbohydrates as glycogen in the muscles and liver HOWEVER storage is
limited
- if athletes do not consistently provide adequate energy and carbohydrates in their
training diet, this can lead to fatigue, inability to improve in training, poor concentration
reduced immune system function and increased susceptibility to injury
- amount of carbs needed depends on frequency, intensity and duration of training
Pre-event meal
- aim of pre-event meal is to ensure glycogen stores are topped up and athlete is wellhydrated
- should be high in carbohydrates, moderate in protein and low in fibre & fats (take
longer to digest and can lead to stomach discomfort during exercise/performance)
- 3-4 hours before exercise: pasta/rice with low-fat sauce
- 1-2 hours before exercise: liquid meal supplement, cereal bars, fruit
- glycogen stores in liver are released overnight to provide glucose for the brain
o athletes with early morning events need to be aware of this & develop a
nutritional plan that involves getting up early to have an adequate breakfast or
planning a high-carbohydrate snack 1-2 hours before event
o allows to make for the glycogen losses that occur in an overnight fast
- hydration must commence many hours before the event commences
- fluids should be sipped regularly between pre-event mean and starting time
- important that athletes keep a drink bottle with them to prompt them to keep hydrated
as many athletes forget due to nerves, organizing equipment etc.
Carbohydrate loading
- Aims to maximize muscle glycogen stores prior to a competitive event
- Involves changes to training and nutrition that can maximize muscle glycogen stores
prior to endurance competition
- Events >90mins (marathons, triathlons, long distance swimming etc.) effective carb
loading can improve performance by 2-3 per cent
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Preferred method: tapered training for 72 hours prior to the event and in this time
eating a high carbohydrate diet (9-10g/kg of body mass)
During Performance
- most important nutritional factor during competition is fluid intake
- as a guideline: athletes should aim to drink 150-250ml every 15 minutes
- In events less than 30 minutes:
o Hydrate well before the event
o Fluid taken during the event will not benefit performance but will alleviate a dry
mouth and improve perceived exertion
- In events 30-60 minutes duration
o Begin event well hydrated
o Supplementary source of carb has been shown to improve performance in events
as short as 60 mins: recommended 30-60g/hr (sports drinks contain 60-80g/L)
-
In endurance sports
o Begin the event well hydrated
o Replace fluid regularly
o Consume 30-60g of carbs per hour of exercise
o Avoid carbs that delay stomach emptying or cause gastrointestinal problems (e.g.
high in fat or fibre). Good sources of carbs are jam sandwiches, bananas, sports
drinks etc.
- Fluid requirements vary significantly between athletes and between exercise situations:
o Genetics some people sweat more than others
o Body size larger athletes tend to sweat more than smaller athletes
o Fitness fitter people sweat earlier in exercise and in larger volumes
o Environment sweat losses are higher in hot, humid environment
o Exercise intensity sweat loss increases with exercise intensity
- Negative effects on performance occur at just 2% dehydration
- Effects of mild dehydration:
o Reduced mental function leading to poor concentration
o Poor aerobic performance
o Impaired heat regulation
Post-performance
- aim of recovery meal/snack is to provide carbohydrates to refuel, protein to repair
muscle tissues and fluids for dehydration
- consume foods with 1-1.2g carb/kg of body weight within the first hour of finishing as
glycogen synthesis rates are greatest
- high glycaemic index foods should be eaten = shown to refuel muscle and liver stores
more quickly
- a small amount of protein is also important for muscle recovery: aim for approx. 15g of
protein following high-intensity exercise & 300mg protein/kg of body weight for
strength or power-based training
- e.g. of low-fibre recovery meals that provide carbohydrate and protein include
o milkshakes/smoothies
o liquid meal supplements
o yoghurt + fruit salad
Supplementation: vitamins/minerals, protein, caffeine and creatine products