HSC Core 2 – Factors Affecting Performance Summary

Energy Systems

• Alactacid (ATP/PC): fuel = creatine phosphate; <10\text{ s}; fatigue = PC depletion; recovery $2-5\text{ min}$
• Lactic Acid: fuel = glycogen; $30-45\text{ s}$; fatigue = $H^+$ build-up; active recovery $15-30\text{ min}$
• Aerobic: fuel = glycogen → fat → protein; virtually unlimited; fatigue = fuel depletion; glycogen restored $\le48\text{ h}$

Training Methods

• Aerobic: continuous, fartlek, aerobic interval, circuit; FITT → $F\ge3\text{/wk},\ I=70\%-85\%\ MHR,\ T\ge20\text{ min}$
• Anaerobic: high-intensity interval, plyometrics; speed/acceleration focus
• Flexibility: static, dynamic, ballistic, PNF
• Strength: isotonic, isometric, isokinetic; implements = machines, free weights, bands, balls, hydraulic

Principles of Training

• Progressive overload (↑ intensity/volume progressively)
• Specificity (energy, muscles, movement patterns)
• Reversibility (fitness loss on detraining)
• Variety (avoid boredom)
• Training thresholds: aerobic $\approx70\%\ MHR$; anaerobic $\approx85\%\ MHR$
• Warm-up (≈20 min) → general + specific; Cool-down: low-intensity to remove lactate

Physiological Adaptations

• ↓ resting HR, ↑ SV & max Q
• ↑ $\dot VO_2$, haemoglobin, capillarisation
• Muscle hypertrophy; ↑ ATP/PC & glycogen stores; better lactate tolerance

Motivation

• Positive vs Negative
• Intrinsic (enjoyment) vs Extrinsic (rewards)

Anxiety & Arousal

• State vs Trait anxiety
• Stress = mismatch demands vs ability
• Optimal arousal differs per sport (Inverted-U concept)

Psychological Strategies

• Concentration & cue-control
• Mental rehearsal / visualisation
• Relaxation (breathing, PMR, yoga, music)
• Goal setting: SMARTER framework

Nutrition

• Pre-event (3-4 h): $\ge100\text{ g CHO}$, low fat/fibre, 500 mL water
• Carb-loading for $\ge90\text{ min}$ endurance: ↑ CHO 3-4 d + taper
• During: $150\text{ mL}$ fluid every $15\text{ min}$; CHO >1 h (gels, sports drink)
• Post (≤2 h): high GI CHO $50-100\text{ g}$ + protein $10-20\text{ g}$; rehydrate $1.5\text{ L/kg lost}$

Supplementation (when diet inadequate)

• Vitamins & minerals: beware toxicity; iron & calcium critical groups (females, vegetarians)
• Protein: 1.2-2\text{ g·kg}^{-1}\,d^{-1}; excess → fat, renal stress
• Caffeine: ↑ alertness, glycogen-sparing; risk diuresis, tremor
• Creatine: benefits ATP-PC sports; load 5 d then maintain; possible fluid retention, renal issues

Recovery Strategies

• Physiological: hydration, cool-down, nutrition, stretching, hydrotherapy/contrast baths
• Neural: massage, hot water immersion (after rehydration)
• Tissue damage: cryotherapy/ice baths (≤5 min)
• Psychological: relaxation, sleep $7-9\text{ h}$

Stages of Skill Acquisition

1. Cognitive – high errors, need demonstration & extrinsic feedback
2. Associative – refine motor pattern, develop kinaesthetic sense
3. Autonomous – automatic, tactical focus, mainly intrinsic feedback

Learner Characteristics

• Personality (confidence, motivation)
• Heredity (body type, gender, fibre ratio)
• Confidence & prior experience (transfer)
• Ability (kinaesthetic sense, coordination)

Learning Environment

• Skill classifications: open/closed, gross/fine, self/external-paced, discrete/serial/continuous
• Performance elements: decision-making, strategy/tactics → developed via game-sense & small-sided games
• Practice: massed vs distributed; whole vs part

Feedback

• Intrinsic vs Extrinsic
• Concurrent vs Delayed
• Knowledge of Results vs Performance

Assessment of Performance

• Skilled performance traits: kinaesthetic sense, anticipation, consistency, technique, mental strength
• Objective measures: timing devices, scores, force plates
• Subjective measures: judged scores; improve objectivity via criteria & multiple judges
• Validity: test measures intended quality; Reliability: consistent results across trials
• Personal vs Prescribed judging criteria (checklists, rating scales)