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KEY KNOWLEDGE
Physiological strategies to enhance recovery such as heat, ice, compression, hyperbaric chambers, massage and sleep.
KEY SKILLS
Participate in and evaluate a range of nutritional, physiological strategies that potentially enhance performances and aid recovery.
HYDROTHERAPY Primarily used for high impact and collision activities. Water provides buoyancy and reduces stress on the joints allowing the synovial fluids around the joints to drain and recover from exertion. Hydrotherapy provides a feeling of weightlessness and allows for a fuller range of motion with little or not joint compression. Water has a force pressure 20X that of air. Gentle exercises within water provide a massaging action on the moving limbs, thus increasing blood flow to the muscles being exercised, resulting in faster recovery Swimming, running, floating, treading water are some examples of activities that involve hydrotherapy.
CRYOTHERAPY The use of ice packs/cold packs and cold water during recovery is know as cryotherapy. the purpose of cryotherapy is to reduce blood flow to the joints and soft tissue area used or damaged during the exercise bout. reduced blood flow decreases swelling and fluid retention around the effected area (oedema). Cryotherapy is commonly used but not solely utilised in the recovery process of an injury. (early stages) Immersion in ice cold water causes vasoconstriction in the body parts immersed, which increases the removal of waste products (lactic acid, H+) as well as the reduction of swelling in soft tissue injuries
CRYOTHERAPY cont Cryotherapy may also decrease DOMS (Delayed Onset, Muscle Soreness). ICE VESTS A cooled vest designed to wear on the upper body by athletes to help control/maintain a constant core body temperature usually during very hot humid conditions.
In a nutshell the technique involves alternating between applying hot and cold water.
Alternating between heat and cold causes vasodilation and vasoconstriction creates a PUMPING action in the blood which helps speed waste removal & nutrient supply
Protocol for Hot and Cold Contrasting Therapy 3-4 minutes immersion in hot water environment
followed by 30-60 seconds immersion in cold water environment this process is repeated 3-4 times. this therapy is not recommended for athletes that have soft tissue injuries.
practitioners believe spa and warm mineral springs (balneotherapy) promote recovery and facilitate healing from injury and illness. Thermal bathing in a spa/mineral spring increases hydrostatic pressure on the body, thereby increasing blood circulation and cell oxygenation. Bathing also increases body metabolism, including stimulating the process of digestion. Increased digestion
and continue to be extensively used to aid recovery of soft tissue injuries, assisting with the reduction of excessive bleeding/swelling by: 1.Compressing blood vessels around injured site 2.Assisting with immobilisation of the injured area, thus reducing movement and decreasing blood flow to injured site. Compression suits are now being used by athletes to aid in recovery and facilitate increased performance. Made from Lycra
Possible benefits of wearing compression garments are thought to include 1. improved sporting performance 2. clearance of metabolic by-products 3. assistance of recovery from high-intensity exercise. More specifically, scientific studies with athletes have shown that compression garments may enhance performance and aid recovery by increasing blood flow increasing venous return decreasing blood-lactate levels and enhancing removal reducing blood pooling reducing swelling enhancing proprioception * decreasing athletes perception of muscle soreness (DOMS) decreasing muscle oscillation* enhancing warm-up via increasing skin temperature. While compression garments are widely used, there is conflicting information regarding the use of these garments as some studies have reported no benefit to wearing them. However, no studies have reported negative effects on performance or perceptions of pain.
AIS scientists were impressed with the performance of the 2XU Compression Tights and unveiled the following key findings: Improved performance in a 30-minute cycling bout when wearing 2XU Compression Tights Significantly lower heart rate during cycling when wearing 2XU Compression Tights Improved ability to maintain performance in a second cycling bout when wearing 2XU Compression Tights for recovery Greater reduction in blood lactate concentrations while wearing 2XU Compression Tights during recovery Decreased swelling in the thigh following wearing 2XU Compression Tights for recovery Perception of leg-muscle soreness less when wearing 2XU Compression Tights for recovery. AIS Recovery Physiologist Matt Driller was particularly pleased with the significance of this 2XU Compression study. Based on the results of these studies, we would recommend that athletes can improve their performance during 30-minutes of high-intensity cycling by wearing 2XU Elite Compression Tights, said Driller. Furthermore, the results suggest that athletes are able to maintain repeat cycling performance when wearing 2XU Compression Tights during a short term (~1hour) recovery period.
KEY SKILLS
1.Identify and explain psychological factors which impact on performance and recovery 2.Participate in and evaluate psychological strategies that potentially enhance performance and recovery
Sports Psychology
Confidence
Concentration
Focuses on cognitive behavioural aspects of sports psychology. Psychological skills, like physical skills, can be learnt via training (PST). PST can dramatically improve performances PST programs are individualised Techniques include; Goal setting, arousal, mental rehearsal, confidence and concentration
Sports psychology is SO important to performance at the elite level, that most clubs/individuals now employ sports psychologists to work with them. Psychologists tend to focus on techniques that can Increase the athletes to enhance performance: COMMITMENT CONTROL CONCENTRATION CONFIDENCE
There is a close correlation between motivation and success. GOAL SETTING if planned correctly, can maintain high levels of Motivation = COMMITMENT > chance of success
COMMITMENT
Types of goals; 1. Outcome goals Focus Goal setting is where athletes set down clear on end results, times, targets, priorities and finishing places or expectations. Goal setting has been medals. shown to increase work out put up to 40-50%. 2. Performance goals Goals need to be set up for both training and Focus on comparing competition. present performance Long term goals aim at levels with those obtained the broader target, whereas short term previously. Independent to goals provide more manageable focus other competitors. points. 3. Process goals Focus on physical movements
because they are linked to performance levels of opponents-eg making the school football team
GOAL SETTING
http://www.youtube.com/watch?v=gimcdV-8FzY
1. comes from within 2. Athlete experiences enjoyment,
Extrinsic Motivation
1. An external focus 2. Some type of external reward e.g. trophy, money, glory, recognition
CONTROL:
http://www.youtube.com/watch?v=C8Nyc9jzSDg&feature=related
An athletes ability to maintain control of their emotions in the face of pressure or adversity and remain positive is essential to successful performance PERFORMANCE ANXIETY A maladaptive state that is typically associated with heightened arousal brought about through the interpretation of a situation as threatening and/or dangerous, which in a sporting situation may alter an athletes performance (+ or -). Performance anxiety manifests itself in 2 forms: 1.Physical anxiety (sweating, butterflies, nausea, need to urinate,heart rate increases) 2.Mental anxiety: worry, negative thoughts, confusion, poor concentration.
INVERTED U HYPOTHESIS
AROUSAL THEORIES
CATASTROPHE THEORY
CONTROL cont AROUSAL AND PERFORMANCE (PMR) cont Repetition teaches athletes to recognise and distinguish the different feelings between tense and relaxed muscles. Once increased awareness is developed by an athlete, they can then monitor their bodies for anxiety induced or over arousal tension and then adopt the PMR technique to assist relaxation http://www.youtube.com/watch?v=HFwCKKa--18 CENTRED BREATHING A simple breathing exercise involving the athlete focusing upon their breath before, between, during and occasionally after a performance. Helps relax the athlete and refocus their attention. Tennis, golf, gymnastics, dance, shooting, archery
PHYSIOLOGICAL AND PYSCHOLOGICAL CONTROL cont STATEGIES TO ENHANCE PERFORMANCE AROUSAL AND PERFORMANCE
MEDITATION If used to reduce arousal levels/relax, the athlete will focus their attention on an object which could be the breath, a mantra (saying) or an object/sound. Used to calm the mind and body BIOFEEDBACK Electrodes are attached to various sites around the body, which are connected to electrical instruments that provide feedback about various physiological parameters including heart rate, muscle tension and skin temperature. Once the technology identifies an over aroused site, the athlete can then use relaxation techniques to release the tension. Log records are kept to identify which relaxation techniques are most effective and then the athlete is able to utilise these methods to improve performance Most effective in sports where low arousal levels are essential, such as golf, shooting, archery, diving etc
PHYSIOLOGICAL AND PYSCHOLOGICAL CONTROL cont STATEGIES TO ENHANCE PERFORMANCE AROUSAL AND PERFORMANCE
ACT ENERGETICALLY This strategy simply requires the athlete to increase physical movements , which in turn increases arousal levels. E.g. Jumping on the sport, quick running, bumping into other players etc POSITIVE TALK & SOUNDS DONT THINK DO Motivational words: Tough Guts Skill Perseverance Aggressive, Music Video etc http://www.youtube.com/watch?v=Gn6Xt9Cga30&feature=related
Involves visualising something that is up lifting and energising to the athlete: E.g. A netballer seeing herself moving around the court like a cheetah chasing its prey A soccer player dribbling past 3 defenders and then kicking a 30 metre goal A swimming perfectly gliding through the water with perfect technique and world breaking speed.
PRE-COMPETITION WORKOUT Usually occurs a couple of hours prior to competition Allows the athlete to get a feel for playing conditions and allows time for final practice of set plays
CONTROL cont
CONCENTRATION
CONCENTRATION Assessing athletes attentional strengths and weaknesses Coaches can encourage athletes to become more aware of sporting situations when concentration is strong/weak. Once this is determined, strategies can be put in place to enhance the athletes concentration capabilities. Assessing the attentional demands of a given sport. Attentional demands vary from sport to sport, situation to situation
Low Attention Running around an oval Lawn Bowls Riding a bike on a quiet road Moderate Attention Serving in Tennis Golf Swing Free kick in soccer The run-up for bowling in cricket Intense Attention
Surfing Return of Serve in Tennis Boxing Downhill skiing Riding a mountain bike down a steep hill
CONCENTRATION
STRATEGIES FOR IMPROVING CONCENTRATION AND ATTENTION 1.Centred breathing 2.Mental imagery and rehearsal (visualisation) 3.Positive self-talk and cue words (relax, calm, focus, concentrate etc) 4.Pre-performance routines (Golf, batting in cricket, boxing, martial arts, diving, gymnastics (vault etc) MENTAL IMAGERY (VISUALISATION) Involves an athlete performing a skill or a competition event flawlessly
CONCENTRATION
Having awareness of the situation: sizing things up and bringing about the most appropriate response-doing the right thing at the right time
Concentration
Concentration contains three parts; 1. Focusing on relevant environmental clues 2. Maintaining attention focus over time 3. Having awareness of the situation Note. Concentration and attention are used interchangeably in sports psychology. Attention can be described in terms of width and direction. Broad-internal Focus on thoughts and feelings Broad-external Focus outwards on an opponents actions Narrow-internal Mentally rehearsal movements Narrow-external Focus on very few external cues
CONFIDENCE http://www.youtube.com/watch?v=75_8af3TiY
1.Self confidence is an individuals belief that they will be successful. 2.Confident players believe in themselves and their abilities (both mental and physical) to achieve their goals. 3.Confident people: Remain calmer and more focused under pressure Remain on tasks for longer durations (perseverance) Work methodically towards their goals Take calculated chances Usually are self motivated and a never give up and have a can do attitude.
CONFIDENCE
1.Similar to arousal levels confidence levels and performance attainment closely reflect an inverted U. 2.Optimum confidence levels vary from athlete to athlete once again similar to arousal levels; what is optimum for one athlete may not necessarily be optimum for another athlete 3.Arousal levels are closely aligned with confidence: Optimum arousal = confidence Low confidence = high anxiety =high arousal levels (reduces performance) Low levels of arousal =over confident (reduces performance)
CONFIDENCE
IMPROVING CONFIDENCE 1.Development of skill As skill/fitness improves, so does confidence Application of skills in competitive environments Successful repeated performance builds confidence 2.Athletes need to act and think positively in all competitive circumstances 3.Positive self talk which is motivational and instructional cue words to keep the fire burning; http://www.youtube.com/watch?v=tnH092Qtyhc 4.Positive images/visualisation 5.Follow game plans, correct preparation (physical, mental, nutritional)
Written Task: In your Physical Education Workbook, please complete the following: 1. Test your understanding 2. The below VCAA exam questions