Anaerobic energy system. Also called alactacid system. Fuel source= PC. Duration = 10-12 secs. Recovery time = 30sec to 2 min. By products = heat. Effort= maximal. Cause of fatigue = PC depletion.

ATP- PC sports examples -

Shot put, long jump, weight lifting.

Anaerobic energy system. Fuel source = carbs as glucose and glycogen. Duration = 30 sec- 2 min. Recovery time =20 mins- 2 hrs. By Products- lactic acid. Effort = moderate. Cause of fatigue = lactic acid accumulation.

Uses oxygen. Fuel Source = carbs, fats, protein. Duration = unlimited at rest but up to 2-4 hours at high intensity. Recovery time = up to 48hrs. By products = heat, water, carbon dioxide. Effort = minimal. Cause of fatigue = fuel source depletion.

Aerobic System sports examples -

Marathon running, long distance cycling, 1500m.

training the larger muscle groups to efficiently combine with the CV system to supply a higher volume of oxygen to the working muscles and therefore improve cardiorespiratory performance. Types- Continuous, fartlek, aerobic-interval, circuit.

activities of a short duration undertaken at a high to very high intensity without oxygen, mostly in excess of 85 per cent of an individual's maximum HR. Types- anaerobic interval.

designed to improve the ROM of a joint and reduce the likelihood of an injury and muscle soreness. Types- Static, dynamic, ballistic, PNF.

Resistance training helps to increase the amount of force a muscle can exert and results in muscular hypertrophy. Types- free and fixed weights, elastics, hydraulics.

Aerobic activity lasting longer than 20 minutes in the aerobic training zone (i.e. btw. approx. 60%-80%). Eg running, jogging, swimming, cycling.

Speed play. Incorporating speed elements into an aerobic activity. Eg cross country running on an undulated course.

Alternating work to rest periods.

Series of exercises completed in stations. Usually 8-12.

Holding a stretch for 15-30secs. Used to increase ROM.

Controlled leg and arm actions that gently take you through ROM. Can be sport specific.

Using a bouncing movement to increase ROM. Usually considered unsafe but is used in dancing.

A static stretch followed by an isometric contraction against a resistance, e.g. placing a straight leg up on a chair and pushing down on the chair.

Physiological adaptations - heart rate -

Lowers with aerobic training due to a more efficient cardiorespiratory system.

Physiological adaptations - muscle hypertrophy. -

Muscle size increases as a result of resistance training.

Physiological adaptations - stroke volume (SV) and cardiac output (Q) -

Increases with aerobic training. Maximal amount for moderately trained athletes is 30L. More blood pumped therefore more oxygen available to muscles.

Physiological adaptations - oxygen uptake (VO2) and lung capacity -

Increases with aerobic training. VO2max is used to determine cardiorespiratory fitness capacity. LC doesn't change.

Physiological adaptations - haemoglobin (Hb) levels -

Increases with aerobic training. Can transport oxygen to working muscles better as O2 needs Hb to transport it around the body.

Physiological adaptations - fast and slow twitch muscle fibres. -

Aerobic training increases the efficiency of slow twitch fibres. Anaerobic training increases the efficiency of fast twitch fibres.

Principle of Progressive overload -

Placing stress on the body to force a training adaptation. Can be aerobic or resistance. Done through increasing intensity or time as soon as the athlete is used to a load.

Principle of Variety -

Cross training, training in another environment, changing the training to increase interest and motivation and decrease boredom and reduced effort.

Principle of Reversibility -

Use it or lose it. Training gains will reverse when training ceases. Happens after about two weeks of absence from training.

Principle of Specificity -

Training using methods that are specific to the sports demands. E.g. training the arms and back to improve rowers, or performing aerobic training to improve long-distance runners.

Principle of Training thresholds -

Training to improve the aerobic or anaerobic systems. Aerobic training: 60-80% of MHR. Anaerobic: 80-100% of MHR. Idea is to train just below, on or just above the lactate threshold so the body adapts and can work at higher intensities for longer.

Other names for the lactate threshold -

Anaerobic threshold, Onset of Blood Lactate Accumulation (OBLA).

Principle of Warm up and cool down. -

Preparing the body for exercise by increasing blood flow to muscles, reducing injury risk, mental preparation, skill execution. Cooling the body passively to reduce injury, minimising muscle stiffness and soreness, promoting recovery.

The amount of blood pumped out of the left ventricle per MINUTE

Breakdown of carbohydrates to produce ATP

The amount of blood pumped from the left ventricle during each beat or contraction of the heart.

Maximum oxygen uptake -

The maximum amount of oxygen the cardiorespiratory system can supply to the working muscles during exercise. Referred to as VO2 max or max VO2.

The effect of training on muscles that makes muscle larger.

An accumulation of this is responsible for muscle pain during activity using the lactic acid system.

The breakdown of glycogen (or sugar) in the blood to produce ATP.

The point where hydrogen ions (H+) begin to accumulate in the blood due to a lack of oxygen and a build-up of lactic acid in working muscles.

Another name for the aerobic energy system

Also called aerobic glycolysis.

aerobic, anaerobic, strength, flexibility

Other names for the lactic acid energy system

Also called anaerobic glycolysis or glycolytic system.

Aerobic training methods -

continuous, fartlek, aerobic interval, circuit

Flexibility training methods -

static, dynamic, ballistic, PNF

Strength training methods -

free / fixed weights, hydraulic, elastic

Principles of training [mnemonic] -

[play sport, run very tough, win] progressive overload, specificity, reversibility, variety, training thresholds, warm up / cool down

Physiological adaptations in response to training -

Haemoglobin levels, Oxygen uptake and lung capacity, Muscle hypertrophy, Effect on fast/slow twitch muscle fibres, Resting heart rate, Stroke volume and cardiac output

positive/negative, intrinsic/extrinsic

Anxiety and arousal -

state and trait anxiety, sources of stress, optimal arousal

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HSC PDHPE Core 2

Question	Answer
ATP-PC system -	Anaerobic energy system. Also called alactacid system. Fuel source= PC. Duration = 10-12 secs. Recovery time = 30sec to 2 min. By products = heat. Effort= maximal. Cause of fatigue = PC depletion.
ATP- PC sports examples -	Shot put, long jump, weight lifting.
Lactic Acid system -	Anaerobic energy system. Fuel source = carbs as glucose and glycogen. Duration = 30 sec- 2 min. Recovery time =20 mins- 2 hrs. By Products- lactic acid. Effort = moderate. Cause of fatigue = lactic acid accumulation.
Lactic Acid system sports examples -	100m swim, 400m run.
Aerobic System -	Uses oxygen. Fuel Source = carbs, fats, protein. Duration = unlimited at rest but up to 2-4 hours at high intensity. Recovery time = up to 48hrs. By products = heat, water, carbon dioxide. Effort = minimal. Cause of fatigue = fuel source depletion.
Aerobic System sports examples -	Marathon running, long distance cycling, 1500m.
Aerobic training -	training the larger muscle groups to efficiently combine with the CV system to supply a higher volume of oxygen to the working muscles and therefore improve cardiorespiratory performance. Types- Continuous, fartlek, aerobic-interval, circuit.
Anaerobic training -	activities of a short duration undertaken at a high to very high intensity without oxygen, mostly in excess of 85 per cent of an individual's maximum HR. Types- anaerobic interval.
Flexibility -	designed to improve the ROM of a joint and reduce the likelihood of an injury and muscle soreness. Types- Static, dynamic, ballistic, PNF.
Strength -	Resistance training helps to increase the amount of force a muscle can exert and results in muscular hypertrophy. Types- free and fixed weights, elastics, hydraulics.
Continuous/uniform -	Aerobic activity lasting longer than 20 minutes in the aerobic training zone (i.e. btw. approx. 60%-80%). Eg running, jogging, swimming, cycling.
Fartlek -	Speed play. Incorporating speed elements into an aerobic activity. Eg cross country running on an undulated course.
Interval -	Alternating work to rest periods.
Circuit -	Series of exercises completed in stations. Usually 8-12.
Static -	Holding a stretch for 15-30secs. Used to increase ROM.
Dynamic -	Controlled leg and arm actions that gently take you through ROM. Can be sport specific.
Ballistic -	Using a bouncing movement to increase ROM. Usually considered unsafe but is used in dancing.
PNF -	A static stretch followed by an isometric contraction against a resistance, e.g. placing a straight leg up on a chair and pushing down on the chair.
Physiological adaptations - heart rate -	Lowers with aerobic training due to a more efficient cardiorespiratory system.
Physiological adaptations - muscle hypertrophy. -	Muscle size increases as a result of resistance training.
Physiological adaptations - stroke volume (SV) and cardiac output (Q) -	Increases with aerobic training. Maximal amount for moderately trained athletes is 30L. More blood pumped therefore more oxygen available to muscles.
Physiological adaptations - oxygen uptake (VO2) and lung capacity -	Increases with aerobic training. VO2max is used to determine cardiorespiratory fitness capacity. LC doesn't change.
Physiological adaptations - haemoglobin (Hb) levels -	Increases with aerobic training. Can transport oxygen to working muscles better as O2 needs Hb to transport it around the body.
Physiological adaptations - fast and slow twitch muscle fibres. -	Aerobic training increases the efficiency of slow twitch fibres. Anaerobic training increases the efficiency of fast twitch fibres.
Principle of Progressive overload -	Placing stress on the body to force a training adaptation. Can be aerobic or resistance. Done through increasing intensity or time as soon as the athlete is used to a load.
Principle of Variety -	Cross training, training in another environment, changing the training to increase interest and motivation and decrease boredom and reduced effort.
Principle of Reversibility -	Use it or lose it. Training gains will reverse when training ceases. Happens after about two weeks of absence from training.
Principle of Specificity -	Training using methods that are specific to the sports demands. E.g. training the arms and back to improve rowers, or performing aerobic training to improve long-distance runners.
Principle of Training thresholds -	Training to improve the aerobic or anaerobic systems. Aerobic training: 60-80% of MHR. Anaerobic: 80-100% of MHR. Idea is to train just below, on or just above the lactate threshold so the body adapts and can work at higher intensities for longer.
Other names for the lactate threshold -	Anaerobic threshold, Onset of Blood Lactate Accumulation (OBLA).
Principle of Warm up and cool down. -	Preparing the body for exercise by increasing blood flow to muscles, reducing injury risk, mental preparation, skill execution. Cooling the body passively to reduce injury, minimising muscle stiffness and soreness, promoting recovery.
Cardiac Output (Q) -	The amount of blood pumped out of the left ventricle per MINUTE
Glycolysis -	Breakdown of carbohydrates to produce ATP
Stroke volume (SV) -	The amount of blood pumped from the left ventricle during each beat or contraction of the heart.
Maximum oxygen uptake -	The maximum amount of oxygen the cardiorespiratory system can supply to the working muscles during exercise. Referred to as VO2 max or max VO2.
Hypertrophy -	The effect of training on muscles that makes muscle larger.
Hydrogen (H+) ions -	An accumulation of this is responsible for muscle pain during activity using the lactic acid system.
Glycolysis -	The breakdown of glycogen (or sugar) in the blood to produce ATP.
Energy systems -	ATP/PC, lactic acid, aerobic
Lactate Threshold	The point where hydrogen ions (H+) begin to accumulate in the blood due to a lack of oxygen and a build-up of lactic acid in working muscles.
Another name for the aerobic energy system	Also called aerobic glycolysis.
Types of training -	aerobic, anaerobic, strength, flexibility
Other names for the lactic acid energy system	Also called anaerobic glycolysis or glycolytic system.
Aerobic training methods -	continuous, fartlek, aerobic interval, circuit
Anaerobic training methods -	anaerobic interval
Flexibility training methods -	static, dynamic, ballistic, PNF
Strength training methods -	free / fixed weights, hydraulic, elastic
Principles of training [mnemonic] -	[play sport, run very tough, win] progressive overload, specificity, reversibility, variety, training thresholds, warm up / cool down
Physiological adaptations in response to training -	Haemoglobin levels, Oxygen uptake and lung capacity, Muscle hypertrophy, Effect on fast/slow twitch muscle fibres, Resting heart rate, Stroke volume and cardiac output
Motivation -	positive/negative, intrinsic/extrinsic
Anxiety and arousal -	state and trait anxiety, sources of stress, optimal arousal
Psychological strategies to enhance motivation and manage anxiety -	concentration, mental rehersal, relaxation, goal setting
Nutritional considerations -	pre-performance, during performance, post-performance
Supplementation -	vitamins/minerals, caffeine, protein, creatine products
Recovery strategies -	physiological strategies, neural strategies, tissue damage strategies, psychological strategies
Physiological recovery strategies -	cool-down, hydration
Neural recovery strategies -	hydrotherapy, massage
Tissue damage recovery strategies -	cryotherapy
Psychological recovery strategies -	relaxation
Stages of skill acquisition -	cognitive (understanding), associative (practice), autonomous (automatic).
Characteristics of the learner -	personality, heredity, confidence, prior experience, ability
The learning environment -	nature of the skill, performance elements, practise methods, feedback
The learning environment - nature of the skill -	open/closed, gross/fine, discrete/serial/continuous, self paced/externally paced
The learning environment - performance elements -	decision making, strategic and tactical development
The learning environment - practise method -	massed, distributed; whole, part
The learning environment - feedback -	internal/external, concurrent/delayed, knowledge of results, knowledge of performance.
Assessment of skill and performance -	characteristics of a skilled performer, objective/subjective measures, reliability of tests, personal vs. prescibed judging criteria
Characteristics of a skilled performer -	kinasthetic sense, anticipation, consistency, technique
Associative Stage -	Stage of skill acquisition focusing on PRACTISING the movement patterns of the skill. Errors occur and are corrected.
Autonomous Stage -	Stage of skill acquisition revolving around executing a skill AUTOMATICALLY without having to stop and think about what to do next or how to do it.
Closed Skill -	An aspect of the learning environment. Skills that occur in a stable and predictable environment, e.g. ten pin bowling or darts.
Cognitive Stage -	Stage of skill acquisition where the early identification and UNDERSTANDING of a skill is learned.
Concurrent Feedback -	An aspect of the learning environment. Feedback received during a performance, e.g. during a tennis serve, the server recognises that their ball toss is off direction and so corrects it.
Continuous Skill -	An aspect of the learning environment. Skills that have no clear beginning and end, eg, swimming and running.
Delayed Feedback -	Aspect of the learning environment. Feedback received after the performance, e.g. a comment from the coach at the end of the activity, at half time or from video analysis after the game allowing for changes to technique in future performances.
Discrete Skill -	An aspect of the learning environment. Skills that have a distinctive beginning and end, e.g. hitting a ball in hockey, or a cartwheel.
Distributed Practice -	An aspect of the learning environment. A method in which practice is broken up with periods of rest. This type of practice is best for harder skills.
Externally-Paced Skill -	An aspect of the learning environment. Skills in which the athlete has little or no control over the timing and speed of the skill's execution, e.g. receiving a moving ball in tennis or batting in cricket.
Kinaesthetic Sense -	An aspect of the assessment of skill and performance. A characteristic of skilled performer that involves the feel for the movement, e.g. a footballer senses a player is chasing them without actually seeing them.
Knowledge of Performance -	Aspect of the learning env. Info on how well a skill was performed, e.g. a diver gains info from a replay about the position of her body (external); a basketballer shoots and feels the shot is incorrect before seeing the shot being missed (internal).
Knowledge of Results -	Aspect of the learning environment. Feedback on the outcome or success of an athlete's performance; comes externally. Eg. a coach discusses the outcome of performance with athlete, athlete sees the ball drop into the basket or the score on a score board.
Massed Practice -	An aspect of the learning environment. A practice method in which the skill is practised until it is learned, without taking much break. This type of practice is best for easier skills.
Objective -	Measures that can be recorded without opinion, e.g., the distance jumped in long jump, the time of a runner in a race.
Open Skill -	An aspect of the learning environment. Skills that occur in an unstable and variable environment, e.g. surfing.
Personal Judging Criteria -	An aspect of the assessment of skill and performance. Scoring based on opinion and expectation of an individual holds about how to measure a performance.
Prescribed Judging Criteria -	Aspect of assessing skill and performance; used by organsiations to make subjective sports such as dancing, gymnastics and surfing more objective, e.g. a gymnast needs to balance for 2 secs in order to achieve the highest score.
Reliable -	The ability for a test to be accurately repeated, e.g. a standing long jump can be performed on the same surface with the same tools time after time.
Self-Paced Skill -	An aspect of the learning environment. Skills in which the performer controls both the timing and the speed/force of an action, e.g. a serve in tennis or a bowl in cricket.
Serial Skill -	An aspect of the learning environment. A combination of discrete skills sequenced together, e.g. triple jump or basketball lay-up.
Subjective -	Measures that are based on individual judgements and opinions, eg, scores in talent shows or scores provided by an "audience" in gymnastics. Mostly used in lower graded competition or events.
Valid -	The extent to which a test measures what it is meant to measure, e.g. a beep test for running fitness, or a catching and passing test for netballers.
Cognitive -	The mental processing of information, thinking and understanding
What does the learner do during the cognitive stage? -	thinks, attempts to understand the skill
Associative -	Connecting or linking ideas through practice.
Personality -	A characteristic of the learner. Some people prefer individual to team sports. Some enjoy high adrenaline sports. Some enjoy pressure/competition. Some are more motivated to succeed.
Heredity -	A characteristic of the learner. - Inherited factors - Body types - Muscle fibres - Gender
Ability level -	A characteristic of the learner. Some athletes are more able than others (prior experience and/or heredity) to execute skills.
Prior experience -	A characteristic of the learner. If an athlete has had prior experience in other sports, some of the skills may be able to be transferred, eg. a player who has played rugby league will be able to transfer their learning to rugby union or touch football.
Confidence -	A characteristic of the learner. Some athletes have more belief in their ability to succeed.
Performance elements -	Aspects of the learning environment. Involves strategic and tactical development (e.g. defensive and attacking play); and decision-making skills
Internal feedback -	Performance information from feelings and other senses that comes from within the athlete, e.g. the athlete feeling that the kick of the ball is good as soon as the ball hits the boot (before it even goes into the goal). Also called kinaesthetic feedback.
External feedback -	Performance information that comes from ourside the athlete, e.g. the athlete looking at a video of their performance; a coach's instruction; or the crowds reaction to a situation that provides information to the athlete.
What should you eat in the week before competition? -	- Increase complex carbohydrate to maximise your glycogen stores
What should you eat in the day before competition? -	Eat low-GI (complex) carbohydrates as these release energy slowly. Avoid simple carbs like sugars.
What should you eat just before (30 mins) competition? (Pre-performance meal) -	small amount (about 50gms) of fast-absorbing carbohydrate just before exercise helps to delay fatigue and improve endurance
Carbohydrate loading -	The technique of loading the muscles with glycogen in preparation for an endurance activity 1-4 days prior to competition.
Who should carbohydrate load? -	Anyone who exercises continuously for 90 minutes or more.
What are the guideline for hydration during competition? -	Drink at regular intervals (150 to 300ml), ideally every 15 minutes or whenever you have a break during competition, e.g. water or sports drink.
What should you eat after competition? (Post-performance meal) -	High GI carbohydrates, approximately 1g/kg of body weight, and 40g of protein within 2 hours after exercise to speed up the replenishment of glycogen stores and therefore speed up recovery time, e.g. banana smoothie or peanut butter sandwich.
Glycemic Index -	A ranking system for carbohydrates based on how quickly they are converted to blood sugar in the body.
Caffeine effects on Mental Performance -	Caffeine increases key aspects of cognitive function related to alertness
Caffeine effects on Physical Performance -	Five cups of coffee - significantly increased muscle endurance during brief, intense exercise. Caffeinated soft drinks can assist performance in the last 30 minutes of an endurance event by delaying fatigue.
Arguments against creatine supplementation -	- Excessive doses can cause muscle cramps; can cause an increase in weight as retains water- bloated look in face; possibly develop renal disease - kidneys.; other reported possible side effects include gastrointestinal upset, tendon injury, headaches.
Arguments for creatine supplementation -	Increased muscle bulk, may increase strength due to increased stores of creatine, decreased fatigue, decreased recovery time, improved performance.
Recovery strategies -	- Physiological strategies, eg cool down, hydration - Neural strategies, eg hydrotherapy, massage - Tissue damage strategies, eg cryotherapy - Psychological strategies, eg relaxation
Creatine products -	Claim to enhance the efficiency of the ATP-PC system to provide energy and resynthesise ATP faster.
Cryotherapy -	Use of cooling to treat injury or quicken recovery from performances, particularly those that involve collisions and/or sustained intensity, e.g. ice baths (cold water immersion) and ice massage.
Hydration -	A physiological recovery strategy that involves supplying sufficient water to the body's cells, e.g. with water or sports drinks containing electrolytes.
Electrolytes -	Salts and minerals, such as sodium, potassium, calcium and magnesium, that are important for many body functions such as chemical breakdown and nerve conduction. They can be lost through perspiration during exercise.
Hydrotherapy -	The use of hot or cold water to assist with muscle recovery and can include changes in cardiac response and blood flow.
Vitamins/Minerals -	Inorganic substances found in the body that are necessary for it to function adequately & may be used as supplementation eg Minerals: calcium, iron, sodium; and Vitamins B and C.
Protein supplements -	Usually powders that are used by weight-lifters, body builders and strength/power athletes for muscle growth and repair. It can be found naturally in fish, chicken, red meat, cheese, breads, cereals.
Supplementation -	An extra intake of a dietary substance which may be lacking in a diet e.g. vitamins/minerals, protein, caffeine, creatine products
Physiological recovery strategies -	Aim at the recovery of muscles, e.g. cool-down, hydration and compression garments.
Psychological recovery strategies -	Aim at recovery of the mind after performance, e.g. relaxation.
Contrast water immersion -	A hydrotherapy recovery strategy that involves alternating hot water (39-40°C) spa sessions (approx 3-4 minutes) with cold water (10-15°C) plunge repeated three times.
Massage -	A neural recovery strategy which involves reducing tension in the muscles caused by exercise, relieving discomfort and soreness or for injury treatment.
Cold water immersion -	A tissue damage recovery strategy which involves athletes immersing themselves into a cold water bath (4-12°C) for a short interval (often 3-5minutes) followed by short interval out of water at air temperature. Repeated 4-5 times.
What should you eat in the hours before competition? (Pre-performance meal) -	3-4 hours before: Carb rich, low in fat & fibre, a bit of protein, hydrate. 1-2hrs before: light snack, hydrate
Purpose of the pre-performance meal	Aims to top up glycogen stores in the muscles and liver, ensures adequate hydration, prevent hunger and assist psychological preparation of the athlete via routine or ritual.
During-performance meal -	Aims to reduce fluid deficit and add fuel sources in activities longer than 60 minutes (often carbs in solids such as jelly beans and in sports drinks).
Post-performance meal -	Aims to restore glycogen stores in the muscles and liver, replace fluids and electrolytes lost in sweat, repair and adapt via new muscle protein and red blood cells and fuel the immune system to handle damage from exercise.
Neural Strategies -	These are strategies that help the central and peripheral nervous systems recover
What is the aim of recovery strategies? -	To ensure that the athlete is able to resume normal training and workouts.
What is the best form of recovery? -	Active rest.
Anxiety -	Predominantly a psychological process characterised by fear or apprehension in anticipation of confronting a situation perceived to be potentially threatening, e.g. fear of competing in front of people.
Arousal -	A specific level of anxiety; can be experienced prior to and during a performance, e.g. sweating or HR increase in preparation for an event.
Extrinsic motivation -	Motivation that occurs from outside the person, e.g. a trophy or medal for the winner.
Focusing -	A psychological strategy used to manage anxiety, which involves concentration and attention skills.
Goal setting -	A psychological strategy used to enhance motivation which involves what we direct our efforts towards; can relate to either performance or behaviour.
Intrinsic motivation -	Motivation that comes from within the individual, e.g. achieving a personal best for no other reason than to improve oneself.
Inverted U hypothesis -	A theory that suggests there is an optimum level of arousal for an event that will result in the best performance.
Mental rehearsal -	A technique used to create or recreate an experience or event in a persons' mind, e.g. the response from spectators, other competitors, the weather, viewing oneself winning/succeeding.
Motivation -	An internal state that activates, directs and sustains behaviour towards achieving a particular goal.
Negative motivation -	Feedback received when an aspect of behaviour is unacceptable/substandard. It is aimed at improving a performance out of fear of the consequences of not performing to expectations.
Optimum arousal -	The level of excitement in activities that enables an athlete to perform at their best.
Positive motivation -	Recognition, praise, reward for good performances that is meant to improve the performance of an athlete.
State anxiety -	Is characterised by a state of heightened emotions that develop in response to a fear of a particular situation/event, e.g. an athlete gets nervous before competing in a final due to the pressure of the situation.
Stress -	A physiological or psychological influence that produces a state of tension in a person.
Trait anxiety -	A general level of stress that is characteristic of an individual & related to personality, e.g. a stressed person worries about not being able to perform on the day of competition because they believe that nothing usually goes their way.
Visualisation -	Seeing pictures in the mind of the skill or parts of the skill of the performance that will be undertaken, e.g. imagining the spins that will occur prior to a gymnastic vault.
Relaxation Techniques -	A series of techniques that seek to control the body's response to stress,
Some commonly used relaxation techniques -	progressive muscular relaxation, mental relaxation, self-hypnosis, mental rehearsal, meditation, centered breathing
Goals -	Targets that we direct our efforts towards that give athletes a reason to persevere.
Concentration -	The ability to focus on the task at hand.

Created by: PRO Teacher carlo.trimboli

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