IB Sports Exercise Health Science SL: Goals and Training - Wiggs Quiz 1

How is glycogen storing beneficial for exercise

Body uses fat for energy instead of muscle glycogen which has limited storage within the body

How does goalseeting improve motivation and performance in sports and exercise?

Encourages athletes to value learning process; seek continuous improvement; development, as opposed to solely outcomes + Recognizable milestones denotes progress, triggers motivation

6 Principles of training

SPoRRPV; Specificity, Progressive Overload, Recovery, Reversibility, Periodization, Variety

Specificity

Training adaptations are specific to the type of workout, volume, and intensity; Should stress systems specific to sport

Progressive Overload

Systematic increase in demands on body for continuous improvement (reps/load)

Recovery

Rest between training sessions + sleep + diet + recovery + periodization

Reversibility

Adaptations from training will be lost if you stop, "Use it or lose it," Programs need MAINTENANCE to sustain adaptations

Periodization

Structured organization approach to training centered on certain phases, ie. ensuring high performance at start of season and maintaining

Variety

Changing one or more aspect of a workout to maintain challenge and effectiveness; limit monotony

4 types of training

Under training, Training, Overreaching, Overtraining

Under training

Failing to provide adequate stimulation; will not lead to adaptations

Training

Systematic repeated performance of structured exercise over a period of time to achieve a particular goal; type, duration, & intensity vary

Overreaching

Temporarily placing stress on body beyond current limit; can be beneficial; temporary decline in performance

Overtraining

Athlete attempts more training than they can physically or mentally handle; LONG period of time

OTS Indicators

Decline in performance, Increase in resting HR, Chronic muscle soreness, Decline in Immune function, Sleep disturbance, Fatigue, Decreased Appetite

How to avoid Overtraining

React to soreness and fatigue with lower intensity or increased rest

Three phases of developing psychological skills

GAP; General Knowledge phase, Aquisition phase, Practice Phase

General knowledge phase

How to train psychological skills; level of commitment need; clarify expectations; understand USEFULNESS

Aquisition phase

Learning strategies and skills to develop positive changes; learning to implement STRATEGIES

Practice Phase

Skills become automatic through over learning; psychological skills are easily integrated into performance; self reflection (ie Journaling) Helps facilitate the continued practice

2 Types of Goals

Outcome, Learning Focused

Outcome goals

Outcome of an event; comparison to others; ie. winning a race, making a team

Learning Focused goals

Performance: achieving independent milestone/personal best; Process: Focus on behavior, actions, strategies, and effort required to improve; TECHNIQUE and LEARNING process

SMARTER Acronym

Specific, attainable, realistic, measurable, time

Two types of achievement goals

Task involved, Ego involved

Task involved achievement goals

Reaching a certain milestone, demonstrating selfreferenced competence (personal improvement)

Ego involved achievement goals

Superior competence relative to others

Two different sporting environments

Task involving, Ego involving

Task involving environment

Athletes receive positive feedback for working hard, improving, cooperating

Ego involving environment

Athletes receive messages that poor performance and mistakes are bad; better athletes get better attentions; causes sport dropout

Two phases of Preseason training

General prepatory: basic fitness/conditioning; Specific prepatory: Prep for the competitive season that is specfic to the sport

Training program considerations

BATS; Baseline values and progress, Age, Training status, Sex

Baseline values and progress

Establish appropriate goalsl Track progress to show improvement, motivate yourself, intentify injuries

Age

Children still growing lung, heart, muscles; Tailoring to age ensures safety

Sex difference

Male testosterone increases muscle size; Men have more upper extremity, hip/groin, thigh, foot injuries. Women have more anterior cruciate ligament injuries

Two menstrual cycles phases

Follicular, Luteal

4 Menstrual cycle hormoes

Follicle stimulating hormones, Luteinizing hormone, Estrogen, Progesterone

Types of responders

High responders: Show exceptionally large responses on standardized programs; Low responders: Show exceptionally small or unchanged responses on standardized programs, low responders does not translate to all areas