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Questions and Answers
What does the second law of motion state?
Is work done when there is no movement of an object despite the application of force?
True
What is the unit of power?
watt
The kinetic energy formula is given by _____.
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Match the following energy types with their definitions:
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What movement at the ankle joint is produced by the muscles in the anterior compartment of the leg?
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The medial ligament of the ankle joint resists over inversion of the foot.
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Name the primary action of the lateral ligaments at the ankle joint.
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The main movements that occur at the ankle joint are ________ and ________.
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Match the type of cartilage with its function:
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Which muscles are primarily responsible for plantarflexion at the ankle joint?
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The ankle joint is classified as a ball-and-socket joint.
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What are the three ligaments that make up the lateral ligament complex of the ankle?
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Which factor does NOT influence the type of energy system used during exercise?
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The anaerobic lactic system is only trained during the off-season.
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What is the primary energy source used by all three energy systems?
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In training, the amount of time between repetitions is referred to as ______.
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Match the following training terms with their definitions:
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What is a key consideration for coaching gymnastics training?
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Diet has no impact on energy capacity.
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What is the optimal intensity percentage to train the anaerobic lactic system?
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What does the 'M' in SMART goals stand for?
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Setting vague goals can lead to higher performance levels compared to specific difficult goals.
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Name one principle of goal-setting.
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Goals provide a standard by which ______ can be measured.
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Match the following components of SMART goals with their descriptions:
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Why is it important to analyze a gymnast's performance a week after competition?
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Goals should be set without any consideration to the gymnast's current abilities.
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What is an example of a time-bound goal?
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What are the key elements of emotions according to Tenenbaum and Eklund?
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Emotions and moods are identical in nature.
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What is one important aspect for effective imagery?
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A gymnast should increase their awareness of their __________.
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Match the terms with their definitions:
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Which guideline should be followed for early stages of learning regarding reinforcement?
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Increasing awareness of emotions can help gymnasts enhance their performance.
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What should gymnasts do when their emotions are not helping them?
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Study Notes
Ankle Joint Anatomy
- The articulating part of the talus is wedge-shaped, broader anteriorly and narrower posteriorly.
- Dorsiflexion: the anterior part of the talus is held in the mortise, making the joint more stable.
- Plantarflexion: the posterior part of the talus is held in the mortise, resulting in a less stable joint.
- The ankle joint is a hinge joint, allowing movement in only one plane.
- Plantarflexion is enabled by muscles in the posterior leg compartment (gastrocnemius, soleus, plantaris, and posterior tibial).
- Dorsiflexion is facilitated by muscles in the anterior leg compartment (tibialis anterior, extensor hallucis longus, and extensor digitorum longus).
Medial Ligament
- The medial ligament is connected to the medial malleolus (a bony prominence projecting from the medial aspect of the distal tibia).
- It consists of four ligaments that fan out from the malleolus and attach to the talus, calcaneus, and navicular bones.
- Its primary function is to resist over-eversion of the foot.
Lateral Ligament
- The lateral ligament originates from the lateral malleolus (a bony projection from the lateral distal fibula).
- It resists over-inversion of the foot and comprises three distinct ligaments:
- Anterior talofibular
- Posterior talofibular
- Calcaneofibular
Types of Cartilage
-
Articular Cartilage
- Connective tissue covering bone ends, providing a load-bearing, low-friction, and wear-resistant surface for joint movement.
- Creates smooth surfaces for movable (synovial) joints.
- Offers shock absorption and protection.
- Has poor regenerative (healing) capacity.
- Damage can lead to tissue degeneration.
- Primarily subjected to compression forces.
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Growth Cartilage (physis or growth plate)
- Responsible for height growth.
- Fuses (ossifies) in late adolescence, halting growth.
- Bumps (tubercles) on bones for tendon attachment also have growth plates.
-
Fibrocartilage
- Acts as a shock absorber and provides stability within joints.
Biomechanics
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Newton's Laws of Motion
- First Law: An object at rest remains at rest, and an object in motion remains in motion with the same speed and in the same direction unless acted upon by an unbalanced force.
- Second Law: The acceleration of an object as produced by a net force is directly proportional to the magnitude of the net force, in the same direction as the net force, and inversely proportional to the mass of the object.
- Third Law: For every action, there is an equal and opposite reaction.
- Work: Done when a force moves an object through a distance.
- Power: The rate of doing work.
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Energy: The capacity for doing work.
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Kinetic Energy: Resulting from motion.
- Kinetic Energy of Translation: ½m∙v2
-
Potential Energy: Resulting from position.
- Potential Energy: m.g.h
- Mechanical Energy: The sum of kinetic and potential energy.
-
Kinetic Energy: Resulting from motion.
Physiology
- The type of energy system used and their interaction depend on:
- Frequency of activity
- Duration of activity
- Intensity of activity
- Fitness level
-
ATP (adenosine triphosphate) is utilized in all three energy systems:
- Phosphagen system (ATP-PCr System)
- Lactic acid system (anaerobic glycolysis)
- Aerobic system (oxidative phosphorylation)
Energy System Contribution for Gymnastics
-
Factors
- Intensity of Gymnastics Elements
- Repetition/Duration of Intense Elements
- Total number of intense efforts
- Duration of entire effort
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Considerations
- Age and stage of development
- Specific physical conditioning
- Routine construction
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What Affects Energy Capacity
- Diet (Glycogen stores, Metabolic state)
- Training
- Type of training, Altitude
- Sex
- Supplements / Drugs
- Genetics
Training the Systems
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Single training sessions:
- How to train each system effectively (individualization, overload)
-
Sequencing sessions:
- Progression training
-
Periodization:
- When to train each system and how to avoid detraining
- Peaking and tapering
Training Terms
- Exercise: Amount of time spent at the targeted exercise effort.
- Pause: The amount of time between repetitions.
- Intensity: The percentage of maximal effort employed.
- Repetition: A single effort or series of efforts.
- Set: A number of repetitions performed consecutively.
- Rest: Amount of time taken between sets of repetitions.
- Recovery: The time between training sessions.
Training the Aerobic System
- Frequency: Minimum/Optimum/Maximum
- Intensity: Heart Rate/ Respiration Rate/ Blood Lactate Concentration
- Time (Duration): Number of minutes
- Type (Mode): Running
Training the Anaerobic Lactic System
- Type of training: Sport Specific
-
When to train:
- Pre-season/In-season
- After an "Aerobic-base" has been established.
-
Overload:
- Intensity: At or near performance level (85% plus)
- Repetition Length: 20 seconds to 2 minutes.
Psychology
-
Attribution Theory:
- Casual Attribution: The process by which individuals explain the causes of their own and others' behaviors.
-
Motivation:
-
How to increase motivation with casual attribution:
- Avoid attributing errors to poor ability.
- Indicate that task difficulty can explain a medal result.
- Determine if a gymnast has superstitious rituals for good luck.
- Analyze each performance a week later to understand the athlete's attributions.
-
How to increase motivation with casual attribution:
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Goals:
- Objective
- Measure of outcome
- Standard
- Aim of action
- Level of proficiency
- Idea of the future
- Desired result
- Setting goals helps understand current performance levels and areas for improvement.
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SMART Goals:
- Specific: Define the objective and steps for achieving it.
- Measurable: Quantify the goal and track progress.
- Achievable: Ensure the goal is within reach, considering potential limitations.
- Relevant: Explain the benefits and importance of the goal to the athlete.
- Time-Bound: Establish a deadline and a specific date for achievement.
-
Principles of Goal Setting:
- Set moderately difficult but realistic goals.
- Plan strategies for goal achievement.
- Develop performance and process goals.
- Seek support for goal achievement.
- Consider the level of motivation.
- Foster commitment to the goals.
- Provide evaluation and feedback for each goal.
- Record the goals and write them down.
- Prioritize goals for the month and the year.
Reinforcement
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Positive Reinforcement:
-
Guidelines:
- Deliver reinforcement immediately after the desired behavior occurs.
- Use specific reinforcement, tailoring it to the individual.
- Provide reinforcement genuinely and genuinely.
-
Guidelines:
-
Punishment:
-
Guidelines:
- Be consistent with the use of punishment.
- Punish the behavior, not the athlete.
- Clearly explain the reason for the punishment.
- Avoid using physical punishment, sarcasm, or ridicule.
-
Guidelines:
-
Never use the following punishments:
- Physical punishment.
- Public humiliation.
- Sarcasm or ridicule.
- Extra practice or conditioning.
- Taking away privileges.
-
Schedules of Reinforcement:
- Early stages of learning: Continuous and immediate reinforcement
- Later stages of learning: Intermittent, immediate reinforcements
Emotions
-
What is emotion?
- A short-lived but intense feeling with a definite cause, like happiness after winning a competition.
- Emotions are not moods.
-
Key Elements of Emotions (Tenenbaum and Eklund):
- Subjective experience
- Physiological response
- Behavioral response
-
Circumplex Model of Emotion (Russell 1980):
- Distributes emotions across two dimensions:
- Arousal/intensity: How intense the emotion is experienced.
- Valence: Whether the emotion is more positive or negative.
Performance States
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Checklist of Performance States (Weinberg and Gould):
- Increase awareness of emotions.
- Determine if the emotions are positive or negative.
- Assess the intensity of emotions.
-
Using increased awareness of emotions:
- Channel emotions beneficially for performance.
- Develop strategies to replace negative emotions with healthy alternatives.
- Recognize when emotions are hindering performance.
- Learn to express emotions in positive ways.
Imagery
-
What is Imagery:
- The process of creating or re-creating an experience in the mind, involving two steps:
- Recalling information from memory based on past experiences.
- Shaping the pieces into meaningful images.
- The process of creating or re-creating an experience in the mind, involving two steps:
-
Effectiveness and Effects of Imagery:
- Controllability and vividness are crucial for effective imagery.
- Choose a comfortable perspective.
- (Re)create the emotional feeling associated with the task or skill.
- Employ as many senses as possible.
Conclusion
- The provided document focuses on various aspects of human performance, including anatomy, biomechanics, physiology, psychology, and training.
- It uses detailed descriptions and explanations to enhance understanding.
- It emphasizes the importance of training, goal setting, and understanding the underlying principles of human movement.
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Test your knowledge on the anatomy of the ankle joint, including its movements such as dorsiflexion and plantarflexion, and the role of the medial ligament. This quiz covers key muscle functions and structural details vital for understanding ankle stability.
