1. Personal Development Health and Physical Education HSC Enrichment Day 2014 Core 2 Factors Affecting Performance

2. Presentation Overview Focus QuestionStudent Learn ToStudent Learn About Explain how an elite athlete uses psychology to improve performance in competition Psychological strategies to enhance motivation and manage anxiety -Concentration/attention skills (focusing) -Mental rehearsal/visualisation/ imagery -Relaxation techniques -Goal setting Research case studies of athletes from different sports and ascertain the nature of their motivation and the psychological strategies they employ Explain how nutritional supplementation affects the performance of athletes Supplementation -Vitamins/minerals -Protein -Caffeine -Creatine products Critically analyse the evidence for and against supplementation for improved performance Explain how characteristics of the learner affect the acquisition of skill Characteristics of the learner -Personality -Heredity -Confidence -Prior experience -Ability Describe how the characteristics of the learner can influence skill acquisition and the performance of skills

3. Psychological Strategies Concentration/attention skills (focusing) Mental rehearsal/visualisation/imagery Concentration/attention skills is the ability to focus on the task at hand Increases mind’s familiarity with desired motion Must maintain uninterrupted connection with the task Improves concentration, achieves optimal arousal, clears mind, provides additional practice Encourages athlete to adapt to changing situations and block out irrelevant stimuli Mental rehearsal/visualisation is the technique of picturing the performance or skill before the execution

4. Psychological Strategies Relaxation Techniques Goal Setting Relaxation includes techniques that assist in controlling high levels of arousal Goal setting provides an athlete with reason to persevere with training. Decreases respiration rate, heart rate and blood pressure Improves concentration and increases motivation Includes progressive muscular relaxation, meditation, centred breathing Provides focus, gives direction, motivates and redirects focus if lost Goals can be short or long term, behavioural or performance focused

5. http://www.youtube.com/watch?v=0V5ZzXbWuq8&feature=relatedhttp://www.youtube.com/watch?v=0V5ZzXbWuq8&feature=related Johnny Wilkinson http://www.youtube.com/watch?v=YNRQYT8IQDQ&feature=relatedhttp://www.youtube.com/watch?v=YNRQYT8IQDQ&feature=related Michael Jordan Athlete Psychological strategies utilised How might it improve performance? Why is this the case? Johnny Wilkinson (Rugby Union) Michael Jordan (Basketball) Case Studies Activity 1.

6. Supplementation Vitamins Case ForCase Against Supplementation is only required when an athlete is: Undergoing long-term weight loss Travelling to countries with different food choices Have a pre-existing vitamin or mineral deficiency which cannot be corrected through diet Have a heavy competition schedule that interferes with normal eating Intake of excessive quantities of vitamins is not necessary and is potentially dangerous Excessive amounts of Vitamin A and D contribute to joint pain, headaches, nausea, fatigue and reduced appetite Super-supplementation DOES NOT improve performance

7. Supplementation Minerals Case ForCase Against Helps deliver oxygen to the working muscles and enhances adaptation to endurance training Lack of iron impairs aerobic capacity Supplementation is generally deemed unnecessary because diet can provide adequate levels required. Iron Case ForCase Against Inadequate consumption can weaken bones, increase the risk of stress fractures and inhibit proper muscle functioning, particularly in high impact sports involving running or jumping. Under-consumption of calcium can lead to osteoporosis. Calcium absorption diminishes with age. Female athletes have a higher needs and usually fall short of adequate intake. Supplementation is generally deemed unnecessary because diet can provide adequate levels required. Calcium

8. Supplementation Protein Case ForCase Against Endurance athletes in training require extra protein to cover a small proportion of energy costs of their training and to assist in the repair and recovery process. NOTE: Research does not support the idea that athletes require massive amounts of protein in their diet. Increase calcium excretion in urine and increase the risk of osteoporosis. Decrease the intake of vitamins and minerals. Protein cannot be stored like CHO and the processing and filtration of additional urea can interfere with kidney function Increase the risk of certain cancers

9. Supplementation Caffeine Case ForCase Against Enhances endurance performance because it promotes an increase in the utilisation of fat as an exercise fuel and ‘spares’ the use of limited muscle stores of glycogen. Caffeine-containing drinks have a diuretic effect cause an athlete to become dehydrated. Impairment or alteration of fine motor control and technique, over-arousal (interfering with recovery and sleep patterns). Excessive caffeine intake can lead to a fast heart rate, excessive urination, nausea, vomiting, restlessness, anxiety, depression, tremors, and difficulty sleeping.

10. Supplementation Creatine Products Case ForCase Against Accelerates gains in muscle size and strength. There is a 5-8% uptake in anaerobic capacity, especially when performing repeated bouts of high-intensity exercise for 6-60 seconds. Prior creatine loading enhances glycogen storage and CHO loading in a trained muscle Can increase creatine storage by up 25% and in some athletes 50%. Creatine users may be more susceptible to cramps, muscle spasms and even pulled muscles. A transient increase in body weight during the initial loading week (water). This consistently disappeared during the following 7 days.

11. Extended Response “Supplementation of an athlete’s diet can mean the difference between winning and losing” VitaminsMineralsProteinCaffeineCreatine Activity 3.

12. Characteristics of the Learner CHEAP!!!!!!! Confidence The belief in oneself and their ability to complete a skill Heredity Refers to the genetic characteristics we inherit from our parents Prior Experience Previous experiences practicing new skills or sports Ability An athlete may be inherently gifted through hereditary traits and a culmination of the above factors Personality A set of ideas that influence a person’s behaviour or motivation. There are 4 broad types of personalities

13. 1 Minute Madness http://www.online-stopwatch.com/countdown-clock/full-screen / List hereditary factors that may influence an athlete’s rate of skill acquisition and performance Activity 4.

14. Think, Pair, Share Answers CharacteristicHow might it influence?Why might it influence? Confidence -Loss of interest in learning and practising the skill. -Increased ability to focus on the task. -Confidence is the belief in oneself and their ability. -It influences motivation, concentration and self esteem. Heredity -Gender may make the athlete more suited physiologically to a specific sport. -Somatotypes may limit an athlete’s performance in a particular sport e.g. endomorph in gymnastics. -Testosterone influences strength and males have higher levels of it. -Body types such as the endomorph have a shape and muscle mass not conducive to gymnastics. Prior Experience -Transfer of skills from a previous sport make it easier to grasp a new one e.g.Tennis and squash. -Incorrect technique may be developed. -When similar skills are required, the neural pathways in the brain have already been established for the skill. -The pathways are difficult to recreate once learned. Ability -Natural coordination allows athlete to excel in hand eye sports e.g. ball sports. -Problem solving skills may hinder game performance. -Ability encompasses confidence, hereditary factors, experience and personality. -Each of the factors influence the rate of learning and the athlete’s motivation. Personality -The eagle may persist with learning a new skill through to mastery. -The peacock may talk about practising but never get around to doing it. -Eagles are driven, have high energy and are often highly motivated. -Peacocks are enthusiastic and good communicators, but often talk about things without doing them. Activity 5.

15. All the best for the HSC…