ACHPER NSW

PDHPE HSC Enrichment Day 2006

Core 2Factors Affecting Performance

Factors Affecting Performance Overview

How can psychology affect performance?• anxiety

• managing anxiety

How does training affect performance?• energy systems• types of training

YES WE ARE GOING TO THE WORLD CUP!!

Mark Schwarzer:The Hero

Made two memorable saves

in thepenalty shootout

What was the key to his

memorableperformance?

MANAGING ANXIETY

ANXIETYFear

TRAITVaries in individuals

Response to everyday situations

STATEIncreased distress

in response to certain situations

STRESS

PHYSICAL RESPONSE

ANXIETYPsychological state

AROUSALPhysiological response to anxiety

MANAGING ANXIETY

Visualisation andMental Rehearsal

Visualisation is picturing a skill.

Important when learning to correct errors and increase confidence

Mental rehearsal is picturing a performance.

Important when learning to block out distractions, mentally experience & practice performance

MANAGING ANXIETY

Concentration / Attentional Skills

Focusing on the process

rather than the outcome

Types of Concentration

TotalMany breaksFew breaks

Relaxation

Optimal relaxation isimportant for effective

imagery and combiningthe mind and body

Types of Relaxation

MeditationCentred breathing

Self–hypnosisProgressive muscular

MANAGING ANXIETY

Goal Setting

Provides targets to aspire to.

Important when learning, gives direction,gives reason to persevere, provides a focus

and formula for success

KNOW

WHAT HOW

WHEN PAY?

Production of energy in the body

ATP energy for muscle movement

A P P P

A P P P

Bond broken by an enzyme

Energy released for movement and heat

ADP is produced

More ATP is required

How much ATP can be stored in a cell?

• Only a small amount of ATP can be stored• Phosphate used to rebuild ATP

• Three methods of resynthesis

Resynthesis (recycling)

All 3 depend on:

Timeand

Intensity

2 occur rapidly (anaerobically)

1 occurs as oxygenreaches the cells

(aerobically)

Energy Systems

Anaerobic Systems

(without O2)

Aerobic System (with O2)

Alactacid Lactic Acid Aerobic

Effort Very high High Moderate

Duration 10 secs 60-90 secs No limit

Fuel Source PC CarbohydratesCarbohydrates Fats Protein

Waste None Lactic Acid CO2 + H20

Recovery 2-5 mins 20mins – 2hrs Up to 48hrs

Cause of fatiguePC stores exhausted

Lactic Acid Depleted fuel stores

90 minutes of players

exploding through a defensive gap,

turning & side-stepping to avoid defensive lunges,

jumping into the air to head the ball and

firing the ball home to score a goal.

The World Game:Soccer

What energy systems are used?

What components of fitness are important?

Do Harry Kewell and Mark Schwarzer have different needs?

The World Game:Soccer

Energy Systems

Alactacid (ATP/PC)

Lactic Acid

Aerobic

Fitness Components

Speed

Strength

Power

Agility

Flexibility

Endurance

Training for Germany:World Cup 2006

Aerobic Training

ContinuousFartlekIntervalCircuit

Strength Training

IsotonicIsometricIsokinetic

Plyometrics

Flexibility Training

StaticBallistic

PNF

Training for Germany:World Cup 2006

Aerobic Training

ContinuousRunningCycling

Rowing MachineSwimming

IntervalStride IntervalSprint Interval

Bounding Interval

FartlekRunning Cycling

CircuitAerobic activities

Muscular enduranceSkill related

Strength Training

Goal Load Sets Reps Speed Frequency

Strength 80-90% 1RM

3-6 4-8 Slow 3-5 week

Power & Speed

40-80% 1RM

3-5 10-20 Fast 3 week

Endurance 40-60% 1RM

3-4 15-20 Medium 3 week

Flexibility Training

Static Stretching

Held 30secsWarm up and cool down

Ballistic Stretching

Repeated swinging and Bouncing

Sport specific

PNF Stretching

Static stretchIsometric contraction held for 10 secs

Static stretch