Factors Affecting Performance – Quick-Review Notes

Anxiety & Arousal

• Anxiety = psychological; Arousal = physiological (e.g. \uparrow HR before race)
• Anxiety types:
  • State – situation-specific, temporary
  • Trait – enduring characteristic
• Sources of stress: competition, fans, coaches, expectations ⇒ adrenaline release
• Optimal arousal differs by skill type:
  • Fine/complex skills need lower arousal
  • Gross/simple skills tolerate higher arousal

Psychological Strategies

• Concentration/Attention-control – focus on execution, not outcome
• Mental rehearsal / visualisation – picture successful performance (supports injured athletes)
• Relaxation techniques – centred breathing, music, progressive muscle relaxation; lowers HR/BR
• Goal-setting (SMART) – mix of short-/long-term, performance & behavioural goals; maintains motivation
• Outcomes: ↓ state/trait anxiety, ↑ intrinsic motivation, better arousal control
  (Case refs: Michael Jordan, Michael Phelps)

Nutritional Considerations

Pre-event

• Maintain hydration
• Carb-loading for endurance: deplete then high-carb load in last 72\,\text{h}
• Consume complex carbs 4\,\text{hr} pre-start
• Avoid unfamiliar foods

During event

• Small, frequent fluid intake
• Simple carbs for rapid energy
• Include electrolytes (salts) to aid fluid retention

Post-event

• Priority 1: Restore carbs & fluids (glycogen + re-hydration)
• Priority 2: Protein for muscle repair & recovery

Supplementation

• Vitamins: protect cells, optimise energy production, assist nutrient absorption (use only if diet inadequate)
• Minerals:
  • Iron – O_2 transport
  • Calcium – bone strength
  • Sodium – neural transmission
• Protein: building blocks for growth/repair; timing within 1\,\text{h} of resistance work; excess strains kidneys
• Caffeine: blocks adenosine ⇒ ↓ perceived fatigue; stimulant (↑ concentration, HR); diuretic & can heighten anxiety/tremor
• Creatine: ↑ PC stores ⇒ longer ATP-PC use & faster alactic recovery; boosts hypertrophy; possible cramps, nausea, hypertension

Recovery Strategies

Purpose: improve performance, minimise injury, prevent over-training