Yr10; Sports science - enhancing performance exam prep

Motivation

a reason for behaving in a particular way

Extrinsic Motivation

Behaviour that is driven by external rewards such as prizes, money, certificates and trophies to avoid punishment

Intrinsic Motivations

Behaviour that is driven by internal rewards as its naturally fulfilling such as being satisfied with ones performance

Factors of an Motivated Athletes

Attends training, be on times, completes assigned tasks, encouragement of teammates

Goal Setting

Occurs when athletes set down clear targets, priorities and expectations

How does goal setting enhance performance?

Refining movements and set plays, encouraging perspective and focusing attention on important elements of the skill being performed

Outcome Goals

Goals focused on the end result.

Performance Goals

targets related to personal improvement or execution quality in athletic performance. They emphasize controllable aspects of performance rather than results.

Process Goals

Refers to the process of goal pursuit.

SMART

Specific, Measurable, Accepted, Realistic, Time Phased, (Exciting, Recorded)

Attention

the ability of an athlete to keep on task

Common distractions in sport

Distractions in sport are categorised by external and internal factors. This includes negative self talk (worries, doubt, anxiety) as well as overthinking and the fear of failing which can lead to poor concentration. External factors consist of noise from crowd and weather conditions.

Techniques for Attention and Concentration

Control breathing, mental imagery/visualisation, positive self talk + cue words and pre performance routines

Red brain

Forms of mindfulness where you find yourself day dreaming, not on task or thinking about uncontrollables.

Blue Brain

Form of mindfulness where you find yourself maintaining attention and are focused on things that you can control. You are present and stay on task

Anchors

These are cues you can use to switch from red to blue brain

Examples of Anchors

For instance breathing (box breathing), cue words, taking a sip of a drink ( mindful sip), turning to your senses of vision (finding 5 yellow things)

Arousal

The amount of readiness or activation a person experiences when faced with a task

Low Levels Arousal

Performance is likely to be poor as well as enthusiasm decrease and lack of motivation to be involved in a team game

High level of Arousal

Performance suffers where a person appears and feels tense and is highly excited or anxious. Muscles become tense that results to jerky movements, overall mistakes increase

Arousal Reduction Techniques

Progressive muscle relaxation, meditation, breathing control, quiet music

Arousal Promotion

Elevated breathing rate, act energetically, positive talk and sounds also upbeat music enhances arousal

Anxiety

A common experience which is the feeling of uneasiness, worry and apprehensive

When anxious, athletes might...

feel threatened, be unable to think clearly and may be unable to perform to previous standards or expectations

Impacts of lack of sleep

As a result of lack of sleep there is an increased level of stress hormones in addition to a decreased ability to metabolism otherwise known to access energy. Reduced Brain functioning is also common where the ability to make decisions is more challenging.

How can sleep enhance sports performnace

A good night's sleep significantly enhances sports performance by aiding in muscle recovery, replenishing energy stores, boosting cognitive function, and improving hormonal balance

Choking

Confidence can be lost when athletes start focusing on things outside of their control becoming critical off their own performance.

What can choking appear as?

Choking may appear as an increase of negative self talk, a decrease in coordination and timing due to an increase in muscular tension. Poor judgement and decision making is also typical in an athlete, leading to poor skill selection.

Force

A push or a pull

Gravitational Force

an attractive force that acts between any two objects

Example of a Gravitational Force

A ball dropped to the floor.

Friction

Occurs when two surfaces come in contact with on another often opposing the motion of an object

Newtons 1st Law

A body will remain at rest or in uniform motion unless acted upon by an external force

Example of Newtons 1st Law

A soccer ball won't move from the position it has been placed in until a player applies a force by kicking it

Velocity

Speed in a given direction

Newtons 2nd Law

The acceleration of an object is directly proportional to the net force acting on it and inversely proportional to its mass

Example of Newtons 2nd Law

Applying a greater force can be seen many sporting situation, for instance if we want to throw a ball or kick it an a longer distance, a greater force needs to be applied.

Newtons 3d Law

For every action there is an opposite and equal reaction

Example of Newtons 3d Law

This is demonstrated through various of sports such as swimming where when a swimmer pushes against the water, it pushes back with an equal and opposite force that propels the swimmer forward.

Momentum

the measure of amount of motion an object has and its resistance to changing that motion. The faster an object moves, the more momentum is has therefore making it harder to stop

Impulse

Change in an objects momentum. To change the momentum of an object a force must be applied over a period of time.

Conservation of Momentum

Momentum of a system remains constant when there are no net external forces acting on it. When two objects collide, the player or object with the greater momentum will dominate the collision. This may be a smaller, lighter player moving with a greater velocity of a larger heavier player moving with the same velocity as their opponent.

Summation of Momentum

Linear Motion

The body or an object moving in a straight line for example an ice skater gliding

Angular Motion

Rotation or spinning around a fixed axis by the body or object for instance a diver doing a somersault in the air (horizontal axis)

General Motion

The body or object moving with a mixture of a straight line movement and rotations for instance in running. In this case there is a constant rotation of the leg at the hips while moving in a straight line

Angular Velocity

Measures how quickly something is spinning or rotating, measured in degrees per second

What sports is angular velocity important?

It is important in sports such as diving, gymnastics and dance, where athletes need to complete rotations prior their landing

Moment of Inertia

The bodies reluctant to rotate

Projectile Motion

the curved path that an object follows when thrown, launched, or otherwise projected near the surface of Earth

Examples of projectile motion

This can be clearly demonstrated in sports like athletics where an athlete is able to project themselves into the air in events such as high jump

Vertical and Horizontal Components example

A volleyball player has moved vertically (they are off the ground) and horizontally (moving towards the net)

What is the vertical component influenced by?

The vertical component of projectile motion is influenced by gravity that provides a flight path for the projectile.

What is the horizontal component influenced by?

The horizontal component of projectile motion is affected by air resistance where without the horizontal velocity the projectile would remain the same.

Factors affecting the path of the projectile

1. Angle of release

2. Speed of release

3. Height of release

Angle of Release

The angle at which an object is projected into the air. This determines the flight path of the projectile

Speed of Release

the speed at which an object is thrown, kicked or propelled into the air

What does the vertical component determine?

The vertical component determines the height reached and the flight time of the projectile

What does the horizontal projectile determine?

The horizontal component determines the distance that the projectile will cover

Height of Release

the difference between the height that a projectile is released from and the height at which it lands or stops

Name 3 parts of an Lever

Axis, Resistance, Force

First Class Lever

force, axis, resistance (far)

- seesaw

Example of a First Class Lever

Elbow Extension:

During a throwing action or a tennis serve, the triceps muscles (force) extend the elbow (axis), moving the arm and object being thrown (resistance).

Second Class Lever

force, resistance, axis (FRA)

- wheelbarrow

Examples of Second Class Lever

Calf rises otherwise known as plantar flexion is an example of a second class lever where the load is positioned between the effort and the fulcrum

Third Class Levers

resistance, force, axis (RFA)

Examples of third class levers

A player kicks the ball during a penalty kick. The quadriceps contract (effort) to straighten the knee (fulcrum) to kick the football (load) towards the goal.

What is the most common lever used both in the human body and in sport?

RFA

How does the length of a lever impact motion?

A longer lever arm, or the distance between the fulcrum and the axis results to an increase of motion requiring a greater force to be applied to the lever. However a longer lever can create more inertia and therefore would be harder to control.

Factors affecting BOS (Base of Support)

Factors that affect the base of support are body posture, stance width and assistive devices. Widening the stance (e.g., standing with feet further apart) increases the BOS and improves stability.Bending forward or backward changes the center of gravity, influencing the BOS

Factors affecting COG (Centre of Gravity)

The Center of Gravity (COG), , is a point where the entire weight of an object is evenly distributed. It's influenced by several factors, including body weight distribution, limb length, movement, and carrying object.

Factors affecting LOG (Line of gravity)

The Line of Gravity (LOG) is affected by the position of the Center of Gravity (COG) and the size of the Base of Support (BOS). A lower COG generally increases stability, while a larger BOS also enhances stability because the LOG must move a greater distance to fall outside the BOS

Examples of Macronutrients

carbohydrates, proteins, and fats

Functions of carbohydrates

Provides the body with its major fuel source for exercise during extended high intensity work periods. Carbohydrate is used in the form of glucose and stored as glycogen in the muscle.

Percentage of Carbohydrates that contribute to diet

45% to 65%

Functions of Fat

Mainly found in animal and plant based products, fat is a nutrient that helps the growth and repair of cells that also provides energy to the body

Percentage of fats the contribute to diet

20% to 35%

Functions of Protein

Protein is required in a diet too assist in the recovery or repair of damaged body tissue as a result of training or competition load. Found is animal and plant based products like beans which is essential as it provides amino acids that the body can not produce of its own

Percentage of protein the contribute to diet

10% to 35 % intake

High GI carbohydrates

Cause blood glucose levels to rise rapidly and drop quickly, providing a short term energy

products that have a high gi

white bread, fruit juice, potatoes. the foods typically n need have a gi level of above 70

Low Gi Carbohydrates

Causes blood glucose levels to rise slowly and gradually reduce, providing a more sustained energy source

Products that have a low go

Includes pasta, legumes oats, grainy bread, fruits + vegetables, milk. They typically consist of a go level of 50 and below

Pre-Game Nutrition

-medium size meal, 3-4 hours prior to event

-avoid difficult to digest meals

-hydration

Importance of High Carbohydrates after exercise

The best energy sources after physical activity are foods that are high in go as they boost energy and are broke down quickly to replace lost of glycogen stores.

Post-Game Nutrition

Within the first 15 min after exercise, at least 50 grams of carbohydrates should be consumed that consist of a high go. Athletes usually tend to have fruits, sports drinks, glucose lollies are recommended. The following 2hrs of exercise should consist of a meal high in complex carbohydrates including some protein in the form of meat, fish ect. Plenty of fluids such as water should be consumed.

Carbohydrate Loading

the practice of greatly increasing carbohydrate intake and decreasing exercise on the days immediately before a competition

Hydration

Maintenance of body fluid balance

Dehydration

An abnormally low amount of water in the body.

Effects of dehydration on the body

Dehydration reduces blood volume, leading to decreased oxygen delivery to muscles and organs, which can cause fatigue, dizziness, and impaired physical performance.

Sports Drinks Ingredients

Sports drinks typically contain water, electrolytes (like sodium and potassium), and carbohydrates (usually in the form of sugars) to help rehydrate the body, replenish lost minerals, and provide energy during or after intense physical activity

When should sports drinks be consumed

Sports drinks should be consumed during or after intense or prolonged physical activity lasting over an hour

Example of Permitted substances

Protein powders, sports gels, fish oil, caffeine

What are prohibited substances

Prohibited substances are drugs or chemicals banned in sports because they enhance performance unfairly or pose health risks

Examples of prohibited substances

Steroids, Human Growth Hormone, Stimulants,

Steroids

Build muscle mass

Blood Doping

A technique for temporarily improving athletic performance in which oxygen-carrying red blood cells previously withdrawn from an athlete are injected back just before an event