Topic 2 SAQ's

Define the terms 'Health' and 'Wellbeing'.

Health is a state of complete physical and social well-being, not just the absence of disease or infirmity while wellbeing is a state of overall health and happiness, encompassing physical, mental, and social aspects.

List 4 benefits of physical activity.

Any 4 of the following 5: Physical activity Improves your heart health, reduces body fat, Increases life expectancy ,lowers risk of stroke and reduces anxiety and depression

Name 5 components of health-related fitness.

Muscular strength, muscular endurance, flexibility, aerobic endurance and body composition.

Name 6 components of performance-related fitness.

Power, coordination, reaction time, agility, balance, speed Signup and view all the answers

What is a test protocol?

A test protocol is a method employed to conduct a fitness test Signup and view all the answers

Define validity and reliability.

Validity refers to the accuracy of a measure, while reliability refers to the consistency of a measure. Signup and view all the answers

What order should tests be carried out when conducting a fitness battery?

<ol> <li>Body Measurements (Height, Weight, BMI, Body Fat)</li> <li>Non – fatiguing tests ( Sit & Reach, Stork, Wall Toss…)</li> <li>Agility Tests</li> <li>Speed Tests</li> <li>Maximal strength Tests</li> <li>Muscular Endurance Tests</li> <li>Cardiorespiratory Tests</li> </ol> Signup and view all the answers

What tests are used to measure aerobic endurance, muscular strength, and flexibility?

Aerobic endurance test- Cooper Run, Muscular Strength test - One rep max bench press, and flexibility test - Sit and reach test. Signup and view all the answers

What tests are used to measure power, coordination, reaction time, and agility?

Power - Standing broad jump test, agility - T-test, reaction time - Ruler drop test, coordination - Wall ball toss test. Signup and view all the answers

What are the principles of training?

Specificity, Progression, Overload, Reversibility, Tedium, Rest, Recovery & Overtraining, Adaption, Individual needs & Diminishing Returns Signup and view all the answers

Define the principles of Adaption, Progressive Overload & Reversibility.

Adaption is the body becoming accustomed to exercise, Progressive Overload involves gradually increasing exercise intensity for greater improvements, and Reversibility means fitness gains are lost when training ceases. Signup and view all the answers

What is the FITT Formula?

Frequency, Intensity, Time, and Type Signup and view all the answers

what does the RPE (Rate of Perceived Exertion) chart measure?

The intensity of exercise Signup and view all the answers

List all the methods of practice.

Circuit training, Continuous training, Interval, Fartlek, High Intensity Interval training (HIIT), Weight training, Plyometric training & Cross training. Signup and view all the answers

Explain Cross training & Circuit training.

Cross training involves diversifying the fitness regimen by incorporating various types of exercise activities. For example, an athlete who played soccer when they were younger, is able to transfer some of these skills and aspects into their gaelic performance. Circuit training incorporates a series of exercises (also known as stations) that target different areas of the body. These stations are completed one after another with small periods of rest implemented. E.g., 40 secs on, 20 secs off. Signup and view all the answers

Name the strategies that support recovery

Sleep, Napping, Active recovery, Compression Garments, Cold water immersion, Contrast bathing, tapering, Hydration & Nutrition Signup and view all the answers

Explain the '100 Point Recovery System'.

The 100 point Recovery System is an excellent incentive used by coaches to make recovery a lot more fun & competitive. The coach sets up a point system for their athlete / team to follow. Each recovery strategy the athlete adheres to earns them a certain number of points. The objective is to accumulate 100 points per week. For example; if an athlete incorporates a pool recovery session into their week, they earn 20 points. Signup and view all the answers

Define 'Periodisation'.

Periodisation is the systematic planning of athletic training, dividing the training program into distinct periods to optimise performance and recovery. Signup and view all the answers

What is sports psychology?

Sports psychology is the study of how mental factors affect athletic performance and how participating in sports can influence mental well-being. It involves helping athletes improve their focus, motivation, and emotional resilience to enhance their performance and enjoyment in their sport. Signup and view all the answers

What are the strategies that help improve mental preparedness

The strategies to improve mental preparation are: Pre-performance routines, Simulation Training. Visualisation, Problem solving Signup and view all the answers

Explain visualisation.

Visualisation is the process of creating images of data or concepts to enhance understanding and concentration. Signup and view all the answers

What are the differences between athletes who possess high levels of self-efficacy and low levels of self-efficacy?

Athletes with high self-efficacy tend to be more confident, set challenging goals, persist in the face of obstacles, and perform better under pressure, whereas those with low self-efficacy may doubt their abilities, avoid challenging tasks, and easily give up when faced with difficulties. Signup and view all the answers

What is self-efficacy?

Self efficacy is a specific type of self confidence. It is a person's belief that they have the capacity and skills necessary to achieve their goal. Signup and view all the answers

Outline the 4 sections of Bandura's model of self efficacy

Past Performance, Verbal Persuasion, Vicarious Persuasion, Physiological / emotional states Signup and view all the answers

Define the term Anxiety.

Anxiety is a feeling of worry, nervousness, or unease about something with an uncertain outcome. Signup and view all the answers

Distinguish between Somatic and Cognitive Anxiety.

Somatic Anxiety refers to the physical symptoms of anxiety such as increased heart rate and muscle tension, while Cognitive Anxiety involves the mental aspects such as worry and negative thoughts. Signup and view all the answers

Distinguish between State and Trait anxiety.

State anxiety is temporary and situational, while Trait anxiety is a stable characteristic of an individual. Signup and view all the answers

What is a SCAT Test and what does it measure?

The SCAT Test measures an athlete's tendency to experience anxiety when competing in sports. It assesses competitive trait anxiety through 10 questions that ask individuals how they feel during sports and games. The test scores are based on the responses to these questions. Signup and view all the answers

Define Arousal

Arousal is a state of mental and physical alertness. It varies in an individual on a continuum from deep boredom to intense excitement. Signup and view all the answers

Explain the 'Inverted U Theory'.

states that at lower levels of arousal or excitement, an athlete will not be sufficiently energised to perform at their best. As arousal increases to an optimal level, performance improves. However, once arousal surpasses this optimal threshold, excessive arousal leads to panic and a decline in performance. Signup and view all the answers

Explain the 'Catastrophe Theory'.

This theory helps psychologists understand how changes in anxiety levels can affect sports performance. For example, the concept of "choking" illustrates how excessive anxiety can negatively impact performance. According to the theory: Higher levels of cognitive anxiety can enhance performance if somatic anxiety is low, meaning the body is relaxed but the individual is mentally nervous. This can benefit performance. When somatic anxiety increases while cognitive anxiety remains high, performance levels start to decline. If both cognitive anxiety and somatic anxiety are high and continue to increase, performance deteriorates significantly, leading to a "catastrophic response." Signup and view all the answers

Define Confidence

Confidence is the belief in one's own abilities and skills. It means feeling sure of yourself and trusting that you can handle tasks and challenges effectively. When you are confident, you approach situations with a positive attitude and a sense of assurance. Signup and view all the answers

Define motivation.

Motivation is the drive or desire that prompts and sustains action toward achieving goals or fulfilling needs. Signup and view all the answers

What is the difference between intrinsic and extrinsic motivation?

Intrinsic motivation comes from within the individual, driven by personal satisfaction or interest, while extrinsic motivation is influenced by external factors such as tangible rewards or recognition. Signup and view all the answers

Define 'Concentration'.

Concentration is the ability to focus your attention on a specific task or activity without being easily distracted. It means directing your mental energy toward one thing at a time. Signup and view all the answers

Why is good nutrition important for athletes?

Good Nutrition is important in sports because it provides the energy and nutrients needed for optimal performance, supports recovery, helps maintain a healthy weight, and reduces the risk of injury. Proper nutrition also enhances overall health and stamina, allowing athletes to train harder and improve their performance. Signup and view all the answers

Name the macronutrients.

Carbohydrates, Proteins, and Fats Signup and view all the answers

What are the micronutrients?

Vitamins and minerals Signup and view all the answers

What is the function of protein and provide a source?

Proteins function as building blocks for body tissues and support metabolic processes; sources include meat, dairy, beans, and nuts. Signup and view all the answers

What is the main function of carbohydrates and give a source?

The main function of carbohydrates is to provide energy. A common source of carbohydrates is bread. Signup and view all the answers

What is the difference between simple and complex carbohydrates?

Simple carbohydrates are sugars that are quickly absorbed by the body, providing fast energy. They are found in foods like sweets, while complex carbohydrates are starches that take longer to digest, providing sustained energy for longer. They are found in foods like wholegrain bread. Signup and view all the answers

What are the functions of fat and provide a source?

Fat provides energy, supports cell growth, aids in nutrient absorption, and helps protect organs. A common source of fat is olive oil. Signup and view all the answers

Give 3 examples of minerals and outline their function.

Calcium (bone health), Iron (haemoglobin), Potassium (nerve function). Signup and view all the answers

Give examples of Vitamins

Vitamin A: Crucial for vision, immune function, and skin health. Found in fish and dairy products. Vitamin C: Supports the immune system, helps with wound healing, and acts as an antioxidant. Found in Kiwi Vitamin D: Important for bone health as it helps the body absorb calcium. Found in oily fish like salmon. Vitamin B12: Essential for nerve function, red blood cell production, and DNA synthesis.Found in eggs. Signup and view all the answers

What is 'Carb loading'?

A strategy used by athletes to increase glycogen stores in muscles prior to an event. Signup and view all the answers

What are sports supplements and provide 2 examples?

Sports supplements are products designed to enhance athletic performance and recovery. Examples include protein powder and creatine. Signup and view all the answers

What is Hydration?

Hydration is the process of maintaining the balance of fluids in the body. It involves consuming adequate amounts of water and electrolytes to support essential bodily functions, including temperature regulation, nutrient transport, and waste removal. Signup and view all the answers

What factors influence sweating

Genetics: some individuals are more prone to sweating than others, Environment: Hot, humid conditions increase sweat levels, Clothing: The more clothing worn, the quicker the body heats, Intensity level and duration: longer and more demanding sessions will result in greater sweat levels. Signup and view all the answers

Define Dehydration and outline the symptoms

Dehydration occurs when the body loses more fluids than it takes in, leading to an insufficient amount of water to carry out essential functions. It can result from inadequate fluid intake, excessive sweating, or other factors that cause fluid loss. Symptoms of dehydration include thirst, dry mouth, dark yellow urine, fatigue, dizziness, and a headache. In more severe cases, symptoms can escalate to confusion, rapid heartbeat and fainting. Signup and view all the answers

What are Isotonic Sports Drinks

Isotonic sports drinks are beverages designed to quickly replenish fluids and electrolytes lost through sweat during exercise. They have a similar concentration of salts and sugars as the body's natural fluids, allowing for rapid absorption and rehydration. These drinks help maintain energy levels and support performance by providing a balance of electrolytes and carbohydrates. These are high in calories and can contribute to tooth decay. For example; Lucozade Sport Signup and view all the answers

What are Energy Drinks?

nergy drinks are beverages formulated to boost mental and physical performance by providing a quick source of energy. They often contain stimulants like caffeine, as well as other ingredients such as sugars, vitamins, and amino acids. These drinks are designed to increase alertness, reduce fatigue, and enhance overall energy levels. However, they can have side effects, such as jitteriness or increased heart rate, especially when consumed in large quantities. For example; Monster. Signup and view all the answers

Explain the ATP-PC energy system.

This system is known as the sprint system, it provides immediate energy for short, high-intensity activities like 60m - 100m sprinting / heavy lifting/ golf swing/ baseball swing. It uses stored adenosine triphosphate (ATP) and phosphocreatine (PC) in the muscles to generate energy quickly without requiring oxygen when it senses maximum effort is required. This system supports intense efforts for about 0-10 seconds before the energy stores are depleted. Work to recovery ratio = 1:15 Signup and view all the answers

What is the Anaerobic System?

This system is an energy system used for high-intensity activities that last from about 10 seconds to 90 seconds, such as 200m - 400m sprinting/ HIIT workout / mountain biking. It generates energy without using oxygen by breaking down glucose into ATP (adenosine triphosphate) through processes like glycolysis. This system produces energy quickly but also leads to the accumulation of lactic acid, which can cause fatigue and limit performance over time. Work to recovery ratio = 1:5 Signup and view all the answers

Explain the Aerobic System.

This system is an energy system that produces ATP through the use of oxygen. It supports sustained, lower-intensity activities such as long-distance running, cycling, or swimming. In this system, glucose, fats, and sometimes proteins are broken down in the presence of oxygen to generate ATP. The aerobic system is efficient and can sustain energy production for extended periods, but it operates more slowly compared to anaerobic systems. Work to recovery ratio = 1:2. Signup and view all the answers