Factors Affecting Performance Summary

Factors Affecting Performance

Training Effects on Performance

  • Energy Systems:
  • Alactacid System (ATP/PC):
    • Fuel: ATP and PC in cells
    • Efficiency: Very fast but short duration (8-12 seconds)
    • Fatigue: Depletion of ATP and PC
  • Lactic Acid System:
    • Fuel: Carbohydrates (CHO)
    • Efficiency: Fast and short duration (30sec-3min)
    • Fatigue: H+ buildup in muscles
  • Aerobic System:
    • Fuel: CHO, fats, proteins
    • Efficiency: Very efficient for long duration (60+ mins)
    • Fatigue: Reduced intensity with CHO depletion

Types of Training and Methods

  • Aerobic Training:
  • Continuous, Fartlek, Interval, Circuit
  • Anaerobic Training:
  • Short Interval
  • Flexibility Training:
  • Static, Ballistic, PNF, Dynamic
  • Strength Training:
  • Free weights, Fixed weights, Elastic, Hydraulic

Principles of Training

  • Progressive Overload: Gradual increases in training intensity.
  • Specificity: Training focused on specific sport demands.
  • Reversibility: Loss of fitness when training stops.
  • Variety: Mixing training types to avoid boredom and enhance adaptation.
  • Training Thresholds: Minimum intensity required for performance improvement.
  • Warm-Up/Cool Down: Prepare/recover the body for exercise.

Physiological Adaptations

  • Resting Heart Rate: Decreases with fitness levels.
  • Muscle Hypertrophy: Leads to increased strength and endurance.
  • Oxygen Uptake: Increases lung capacity and endurance.

Psychological Factors

  • Motivation: Intrinsic vs. extrinsic and positive vs. negative.
  • Anxiety and Arousal: Trait vs. state anxiety influences performance.
  • Strategies: Concentration, visualization, relaxation techniques, goal-setting.

Nutrition and Recovery

  • Pre-Performance: Hydration and carb loading to delay fatigue.
  • During Performance: Maintain hydration and sugar intake.
  • Post-Performance: Replenish fluids, electrolytes, and proteins.
  • Recovery Strategies: Physiological (cool down), neural (massage), tissue damage (cryotherapy), psychological (relaxation).

Skill Acquisition

  • Stages:
  • Cognitive: Learning phase, large errors.
  • Associative: Refining skill, smaller errors.
  • Autonomous: Fluid execution, less conscious control.
  • Characteristics of Learners: Influence skill acquisition based on personality, heredity, and confidence.

Assessment of Skills and Performance

  • Characteristics: Kinaesthetic sense, anticipation, consistency, efficient technique.
  • Objective vs. Subjective Measures: Objective is quantifiable; subjective relies on opinion.
  • Validity and Reliability: Tests must measure what they intend to consistently.