Energy systems:

● The body requires energy (ATP) to convert chemical energy (food) to mechanical energy (movement)
● ATP, a high energy bond that stores energy and transfers to body cells, allowing them to perform e.g.
muscle contractions.
● Majority is from carbs as they are easy to digest
● ATP is released through removal of one phosphate group providing energy to the body for about 10 sec
● Bonds are broken off and then the compound has to resynthesis

ATP/PC Lactic acid Aerobic

Source of fuel Stored ATP Carbs (glucose) Carbs are used early → after run out
Creatine Phosphate (PC) uses fats

Efficiency of ATP of Immediate Produced ATP quick 38 ATP per glucose molecule
production Limited fuel store

Duration that the system 8-12 seconds depending 30sec-3mins Between 3 mins and hours if there is
can operate on intensity fuel. After fuel is depleted,
increased demand for oxygen

Cause of fatigue Depletion of ATP/PC Build up of lactic acid Glycogen stores exhaustion

By products of energy Heat Lactic acid + heat Water, CO2 and heat
production

Process and rate of 50% recovered = 30sec Acid diffuses from the 12-48 hours
recovery 100% recovered = muscles into the
2/3min bloodstream.
30-60 mins

Examples in sport (where 100m sprint 200m sprint Marathon

this system would be
dominant)

Aerobic Continuous Intensity - 65-80%

- Cardiovascular - Sustained effort without rest intervals Time - 20-120 mins
health - Performed consistently at same pace for Examples - swimming, jogging,
- Improved at least 20 mins cycling, power walking, aerobics
delivery of - Intensity doesn't change
oxygen - Goal is to make body more efficient at
- 3x per week using oxygen
- 70-80% MHR
Fartlek Intensity - 70%-max
- Varying intensities: hard then easy Time - 20-69 mins
- Improve threshold Examples - running at 4 km/h to a
sprint at 20km/h

Aerobic interval (long interval) Intensity - near vo2 max

- Periods of effort and rest Time - 1min on, 1 min off for 20 mins
 Example: 10x100m sprint with 30
seconds break at 80% max effort

Circuit Intensity 70-80%

Arrangement of activities that require an athlete Activity 10 mins on bike at 75%
to spend time at a station before moving to a running at 80% for 10 mins rower for
new station 3 mins at 80%

Anaerobic Anaerobic interval Activity - 5.100m sprint should have

- Greater performance, shorter time, higher 2-3mins recovery time between
intensity each
- Muscles are lengthened using eccentric
contractions. Eg basketball and tennis
- Developing speed
- Does Not rely on oxygen demand
- Build a tolerance to lactic acid
- Longer rests are given to enable the
creatine phosphate to be replenished

Flexibility training Static Ballistic

- Increase joint - Gradual lengthening of muscles - Bounce of swing movement
range of - Static position - discouraged
motion
PNF Dynamic
- static stretch followed by a contraction to - Slow gentle reps
further lengthen the muscles - Takes joints through full
ROM eg walking lunges

Strength training Weight Hydraulic resistance

- Develop - lifting a certain weight against gravity to - Uses water to provide
strength a train specific muscle groups resistance throughout
resistance movement.increase
needed to be resistance the faster the
applied to a movement is executed
muscle to
contract Elastic/resistance bands
- Provides resistance to develop strength
Muscular contractions
Isotonic: muscles lengthen causing tension
Concentric: muscles shorten causing movement
Eccentric: muscles under tension eg lowering phase of bicep curl
Isometric: muscle fibres are activated and developed (pushing on a wall)
Isokinetic: tension developed through range of motion.

Principle of training (scaffold for optimising training)

Aerobic Training Example Principles of Training - Definition Resistance Training Example

Speed or duration increases. Progressive Overload: refers to making Workload increases through
Runners can increases in intensity or weight once existence, reps, or sets.
Increase intensity: 60 to 70% adaptation occurs. NRL player may increase
MHR Reps: 10 to 15
Increase speed: 16 km/h to 17 Sets: 3 to 4
km/h Weight: 110kg to 120kg
Increase duration: 30 mins to 40 Decrease rest period
mins
For a marathon running, Specificity Replicating sport specific
continuous training (long runs) Targeting for demands of your sport movements eg swimmer → lat
are vital Targeting muscle groups pull downs (replicate swimming
movements)

Can be seen after 4-6 weeks. Reversibility Seen within 2 weeks. Avoided by
Avoided by maintaining 2 The effect that without training, muscles maintaining 1 session per week
aerobic training sessions a week. deteriorate rapidly. ‘Use it or lose it’. at the same intensity as previous
training.

Fartlek, circuit, continuous and Variety Free weights, elastic, hydraulic

aerobic interval Using multiple method to prevent boredom, Flat and decline activities
and ensure full fitness is developed Ensure the entire muscles has
been trained

The intensity needed in order to Training Thresholds: Uses repetition maximum

improve someone's aerobic Level of intensity needed to stress the body Number of goals that can be
capacity or VO2max. Normally enough to cause an adaptation or achieved varies depending on
between 65% and 80% MHR is improvement in performance. the goal.
defined as the point at which Suggests max strength and
lactate begins to rise in the power gains can be made using
blood. 1-6RM

10 mins to increase HR to the Warm up/cool down: 10mins and aims to increase
70% MHR threshold slowly. A warmup is aimed at getting the body ready blood flow to the group of
Movements should progress for performance. Increases HR, respiratory muscles being used and prepare
slowly. Cool down should go for rate, cardiac output and blood flow. them for heavy lifting. Requires
5-10 mins depending on duration Increased body temp, joint mobility and specific movements required
of session decreased risk of injury. Speeds up the through training sessions. May
chemical reaction to produce ATP include lightweight bench press
for a chest session
Cooldown is the opposite, slowly adjusts the
systems to bring the body to its pre exercise
state. Removes leftover lactate, pyruvic acid,
carbon dioxide and water

Physical ADAPTATION (Cause) CONSEQUENCE (Effect)

Attribute
(Homers)

Resting HR declines due to training as the heart - Greater oxygen transport

Heart Rate experiences hypertrophy. Athletes' HR can be as - Lower HR → more room to increase max
(HR) low as 30-40 Bpm. HR and perform at higher intensity for
- Increased stroke volume → blood pumped longer
each contraction increases → heart has a
lower contraction rate
- Increase in haemoglobin levels →
decreases the HR as more oxygen is
transported per mL of blood.

- Increasing blood flow. - Increases blood flow, → amount of

Stroke Stroke volume: blood pumped from the left oxygen and nutrients delivered to
Volume ventricle of the heart per contraction. working muscles
& Cardiac Cardiac output: blood pumped out of the left - increasing workloads with aerobic
Output ventricle of the heart per min → direct result of training zones, delaying fatigue.
increased stroke volume - remove lactate and carbon dioxide
faster
- deliver glucose and oxygen to muscles
faster.
 - This allows them to maintain high
intensities for longer.

Deliver oxygen into the blood Lung capacity doesn't change

Oxygen Oxygen uptake: increase in the amount of oxygen
Uptake & being transferred in the blood for muscle to use Oxygen uptake increases, allowing for faster and
Lung in aerobic activity. The body’s ability to absorb more efficient delivery of oxygen to the muscles.
Capacity oxygen through the lungs and into the blood.

Increase in haemoglobin and myoglobin levels.

Myoglobin is responsible for the transportation of
oxygen out of the blood and in the muscle cell,
taking it to where it is needed for ATP production.

Haemoglobin is the molecule in blood binded - improves the ability to transport oxygen
Haemoglobin with oxygen and transports it around the body in needed for energy production.
the blood. Contained within the red blood cells. - increase workload levels and anaerobic
Aerobic training stimulates the bloody to produce threshold.
more haemoglobin increasing oxygen carrying - Maintain higher intensities
capacity of blood - Faster recovery from acid build up
- Ability for shorter rest periods.

Increased Cross-sectional area because of an - Increase in size of muscles

Muscle increase in myofibrils within the muscle cell. - Increase muscular strength and
Hypertrophy Muscles contract to produce movements. The muscular endurance.
(muscles larger the muscles, the larger the force that - athletes can exert a greater force and to
getting muscle can produce. repeat movements more often.
bigger) - Increased muscular contraction speed
allows for greater power

Two types: The adaptations help in the delivery of ATP

Muscle Fibres Slow-twitch: contract slowly and for a long period through the aerobic energy system. Increased
of time. The adaptations within the muscles assist myoglobin, which transfers oxygen from the
in the use of the aerobic energy system and blood through muscles to the mitochondria.
include increased mitochondria, capillary density,
and aerobic enzymes needed for ATP production. Adaptations include increased anaerobic
Fast twitch: fibres used for strength power and enzymes for glycolysis, increased PC stores,
movements of hgh intensity and short duration. hypertrophy and increased removal of lactate. →
helps reduce acidic level in muscles

Positive Intrinsic Positive Extrinsic

- Recognition, praise - Motivated my external force
- Coming from within Eg cheering from fans at big game, pay raise for good
Eg wanting to achieve a PB or make a team for self game
satisfaction

Negative Intrinsic Negative Extrinsic

- Stemming from negative thoughts - External negative force
- Coming from within Eg Coaches say you have to do a 30 min run for bad
Eg Athlete who beats himself up after a bad performance.
performance Dropping to a lower grade if bad performance

Anxiety: predominantly psychological process being a fear of apprehension in anticipation of confronting situations.
Releases adrenaline into the bloodstream , usually giving a negative effect on performance
Trait anxiety: anxious person for unknown outcomes at all times.
State anxiety: anxiety rises in high pressure situations. Eg serving a match in tennis or converting a try.
Sources of stress: Optimal arousal
● Expectations from past experiences ● Getting excited and ready for action
● Past injuries ● Increased HR
● Depending on sport requires different levels of
● Level of support
arousal
● Pressure from fans, self, coach, team, body ● Over arousal → inability to focus
● Must manage until relaxations techniques ● Under arousal → lack of motivation

Psychological strategies to enhance motivation and manage anxiety

Concentration/attention skills Mental rehearsal/visualisation/imagery

- Helps to focus on skill and technique rather - Picuraing skill or movement in mind
than just doing it. - If injured → can maintain skill but not improve
- Blocking out distractions skill
Golf: intense focus - Optimises arousal and improves concentration
Iron man: sustained attention

Relaxation techniques Goal setting

- Reduce anxiety + manage arousal levels - Improves motivation and measures progress
- Centred breathing: reducing respiratory levels - Long term goals give purpose for training and
- Progressive muscular relaxation: contracting performance
and relaxing muscles - Goals for behaviour eg 3 sessions per week
- Music: and relax or psych players - Must be specific, measurable, attainable, relevant
- Mental relaxation: reducing respiratory rate and and time specific.
clearing mind

How can nutrition and recovery strategies affect performance?

● NUTRITIONAL CONSIDERATIONS
- PRE-PERFORMANCE, INCLUDING CARB LOADING
Training Diet
Carbs Protein Fats

- Needed to maintain high - Made up of 20 amino - Energy source but not as

intensity acids efficient as carbs
- Stores glycogen - Repair the cells of the - Fat is used for long
- Lack → fatigue, inability to body activities at lower
improve, poor concentration, - Insufficient → fatigue + intensities
injury slow recovery - Excess fat → excess body
- Promotes recovery fat → decreased
endurance, speed, agility,
flexibility

Pre-performance meal:
● To ensure the athletes glycogen stores are topped and well hydrated
○ High in carbs
○ Moderate in protein
○ Low in fibre and fats
● Well hydrated: 2-3L of water day before, 500mL morning of, 250mL 30 mins before
● Don’t eat anything new
● Complex carbohydrates: 100g 3-4 hrs before eg porridge, dark wholemeal bread
● Closer to comp → eat less food eg muesli bar 1-2 hrs before
Carb Loading
● Consume large amounts of carbs week before the event
● Delays the depletion of glycogen stores → delaying fatigue which causes a greater reliance of fat to
product ATP for aerobic energy
 ● Allows for higher aerobic intensity for longer
● Benefits sports longer than 1 hours eg soccer
Glycaemic index
● Rate of speed energy (glucose) is released into bloodstream
● High GI food release quickly while low sustains energy for endurance
High GI foods Low GI foods
- Cake - Fruit
- Sugary drinks - Fish
- Glucose - Dairy
- Rice

Eating for different needs:

Marathon runner NRL player
● Carbs to fuel extended performance ● Complex carbs: fuel muscles + muscle growth
● Protein: muscle repair + healthy ● Protein: muscle growth and repair
mitochondria ● Health fats
● Vitamins + Minerals: energy and ● Veggies + fruits: immune health + gut function
health ● Limit alcohol and junk food: poor recovery + weight
Meal options: gain
- Oatmeal with fruit Meal options:
- Pasta and rice dish - Pasta with beef mince in tomato-based sauce
- Poached eggs with baked beans on toast

- DURING PERFORMANCE’
In events less than 30 mins
● Well hydrate prior to performance
● Water consumed does not benefit performance
● Will alleviate dry mouth and improve perceived exertion
In events 30-60 mins
● 15mins: 150-250mL of water
● 30-60g of carbs per hour and sports drink
● A combination of sports food and real foods eg sports drink, muesli bar and fruit is best
In endurance sports
● Replace fluid regularly
● 30-60g of carbs per hour eg muesli bars
● Hot and humid climates impact the bodies fluid supplies → electrolytes are needed
● Electrolytes: salts and minerals eg sodium, potassium, calcium and magnesium.
● Function: chemical breakdown and nerve conduction. Send a message to the brain for muscle
contractions and increase power in contractions

- POST-PERFORMANCE
Goal is to restore the body's fuel stores and provide nutrients required for muscular repair and recovery
Water
● Replace any fluid lost during competition
Carbs
● Restore glycogen stores lost in muscle and liver
● Initial high GI foods can be eaten → then complex carbs 1-2 hours post-performance
● Further carbs can be consumed to restore or increase glycogen stores.
Protein
● 1-2 hours post-performance to repair damaged tissue
● Important for power and strength based activities eg NRL
● Can strengthen tissue to avoid damage next time.
 ● SUPPLEMENTATION
- VITAMINS
- Very small quantity in the diet → body cannot produce vitamins → needed in diet
- Assist in body functions eg energy release, metabolic regulation, tissue building
Case For Case Against

Only needed for when an athlete is: ● Excessive quantity can be dangerous → joint
● Calorie deficit pain, nausea, fatigue
● Travelling → consuming different foods ● Supplementation does not improve
● Pre-existing vitamin deficiency performance.

Vitamin B Vitamins C and E (antioxidants) Vitamin D

● Optimise energy product ● Increased exercise increased ● Calcium absorption

● Build and repair muscle oxygen and oxidative ● Promotes bone health
tissue damage ● Regulate homeostasis of
● Red blood cell product ● Protect cell membranes from nervous system skeletal
oxidative damage muscles

- MINERALS
- Essential for body functions → don’t provide energy
- Iron and calcium → most common deficiency → health problems
Case For - Iron Case Against - Iron

● Oxygen delivery ● Diet can normally provide enough

● Helps endurance adaptations
● Lack of iron impairs aerobic capacity

Care For - Calcium Case Against - Calcium

● Inadequate → weaken bones, increase risk of stress ● Diet can normally provide enough
fractures → inhibit proper muscle functions
● Osteoporosis
● Females have higher needs

Iron Calcium Zinc Magnesium Sodium, chloride,

potassium

Oxygen Bone repair, growth Growth + repair of Glycolysis (energy Neural transmission
transportation. and development. muscle tissue production) +
(haemoglobin and Nerve conduction muscle contractions
myoglobin) and muscle
contraction

- PROTEIN
Case For Case Against

● Needed for energy due to training ● Decreased intake of vitamins and minerals (non
● Assist in repair and recovery process balanced diet)
● Increase risk of certain cancers

- CAFFEINE
- Stimulant drug to speed up the central nervous system. Blocks adenosine to the brain → improving
perception of fatigue
Case For Case Against
 ● Blocks adenosine in the brain → improves the ● Diuretic effects → dehydration
athlete’s perception of fatigue → high intensity ● Impairment of fine monster control →
for longer over-arousal, sleeping patterns
● Stimulant→ improve quick decision making ● Excessive intake → increased HR, nausea,
vomiting, anxiety, depression

- CREATINE PRODUCTS
- Body has two sources: production by body cells, food intake (meat)
- Food intake is about 1g per day.
- Converter to creatine phosphate → ATP resynthesis
Case For Case Against

● Muscle hypertrophy ● Cramps, muscle spasms, pulled muscles

● Enhanced glycogen storage ● Increased body weight to water retention
● Assistant in anaerobic capacity
○ Eg 100m sprinter can increase speed
● Faster recovery

● RECOVERY STRATEGIES
Examples and features Benefits

Physiological

Cool Down Cool down

● Gradually reduces HR + metabolism to pre exercise ● Removes lactic acid
● Removing muscle stiffness,
state
● Prevent spasm and soreness
● No cool down → blood pooling (reduced ability for
blood to return to the heart) → cramps and muscle
soreness in legs, dizziness and fluid retention
● Series of low intensity exercises straight after exercise:
○ Active: 5-10 min walking/jog
○ Static stretching: Lengthening, relaxing and
replenishing muscle fibres, restoring ROM Hydration
Nutritional ● Speeds recovery → increasing blood
→ Fluid volume → assisting is removal of waste
● Fluid loss → decreased aerobic endurance,
● Required for glycogen storage
concentration and reaction time, injury
Fuel
● Pre and post weighing measures the loss then for each
● Glycogen supplies in the muscles and
Kg lost, replenish with 1.5L of fluid liver fuel energy demands and are vital
→ Fuel in the recovery process
● Consuming carbs → elevate blood glucose levels →
available for resynthesis
● Consume 1g of high GI carbs per kg of body mass
immediately after exercise
○ Process repeated 1 hr after exercise
○ Snacks and sports drinks are recommended
○ For strength, power, and impact training snacks
contain 10-20 g of protein in addition to High GI

Neural (nervous system)

Hydrotherapy Contrast:
Hot water immersion: Helps remove water products, deliver nutrients
● Vasodilation of blood vessels. Blood flows more freely and reduce muscle soreness
to limbs → lowering blood pressures → removing waste.
Hot water:
Cold water immersion: Assist in removal of lactates and improves
● (10-15 degrees) causes vasoconstriction of blood metabolic activity.
vessels decreasing blood flow to extremities.
● Due to decreased HR and constriction of blood vessels
due to temperature drops.
Contrast water therapy: Massage
● Alternating between hot and cold. ● Benefits aren't supported by evidence,
● Enhanced cycle of blood vessel dilation/constriction proposed benefits include:
Achieves ○ Removal of waste products
● Increasing blood mobility through tissues ○ Increased nutrient delivery
● Waste removal ○ Mental relaxation
Massage ○ Minimising effects of fatigue
● Reduces muscle tension and relaxes the nerves
● Mental relaxation → decreased tension
● Remove waste products → reduce muscle tension
● Must directly address needs of athletes

Tissue damage

Cryotherapy Cryotherapy
➔ Ice packs ● Removes heat from the damage tissue,
● Placed directly over an injury 24-48 hours for soft decreases inflammation →
tissues vasoconstriction → decreased pain
➔ Ice packs
● Slows down metabolism by lowering
temperature
➔ Cryogenic chambers ● Decreased oxygen demand → decreases
● Area cooled to -110 degrees where athletes enter for a waster products → decreases
short time (<3mins) inflammation → reduces secondary
damage
➔ Cryogenic chambers
● Reduce body temperature → release
endorphins → relieve pain

Psychological

● Mental processes to calm brain activity or stimulate ● Directing focus

them ● Rescues nervousness → focus
● Reduce anxiety in order to allow the brain to relax ● Help rejuvenate their whole body
including mental function
Relaxation ● Needed after stress has been placed on
● Decreases HR and respiration rate mental capacities
● Eg debriefing, rest days, sleep ● Improve performance by not allowing
athlete to be held back by their past
performance eg losing a major comp.

How does the acquisition of skill affect performance?

● STAGES OF SKILL ACQUISITION

Cognitive Associative Autonomous
● Mental process thinking about ● Thinking about ● They are natural at the skill and
a skill how they are can focus on other elements of
● Common errors doing the skill play eg who to pass to
● Thinking about body position, and its end result ● Can provide their own feedback
what muscles should be ● Fluid and smooth ● Mastery stage
contracting and what ● Fewer errors ● Demonstrates characteristics of
movement should look like a skilled athlete e.g.
 ● Coach must provide extensive ● May increased kinaesthetic sense, good
feedback at this stage eg videos complexity eg anticipation, consistency of
of how to do the skill well kicking a moving performance, sound technique.
● Break down the skill ball rather than a ● This stage is not reached by all
● 20-40 mins 3-5 times per week stationary one ● Minimal errors
● This stage lasts a
long time

● CHARACTERISTICS OF THE LEARNER EG PERSONALITY, HEREDITY, CONFIDENCE, PRIOR EXPERIENCE,

ABILITY
Personality Heredity
● Behaviour, thoughts and feelings ● Genetically inherited from their parents eg gender, race,
● Develop a skill faster muscle type and body type
○ Work ethic and mentality ● Affects levels of hormones particularly testosterone →
○ Hard work and dedication muscles growth and development
○ Energetic and focused ● Race: dark ethnic groups → higher percentage of fast
○ Determined, enthusiasm, twitch muscles fibres and are taller. Eg this is seen in
dedication, positive 100m finals or basketball
attitude, cooperation, ● Somatotype →endomorphs, carry more weight and tend
patients to hold the weight lower have advantage in rugby
○ Can respond to feedback (tackling). Ectomorphs are skinny and best suited for long
distance running.

Prior experience Confidence

● Transfer of skills from one ● One's own ability and positivity influences skill acquisition
content to another. ● Confidence grows with success
● Lateral eg tackling in union then ● Coaches should progress skills by moving from easy to
to tackling in league or skating harder skills, faster success in easier skills will increase
and surfing confidence.
● Vertical is lower order skills to a ● If skills are not learnt and frequent failure occurs, belief
similar high order skills eg levels will decrease
shooting in basketball to doing a ● Overconfidence may make an athlete think they are ready
lay up or laring to shoot in for a new skill before they actually are → never perfected
netball and never move to the master autonomous stage

Ability
● Ease of performing movements and performances. AKA talent or faculty
● Fluid movements and accurate execution of the skill
● Ahteltes with greater abilities learn and process new skills faster and higher levels of skill
● Combination of characteristics e.g. capacity to read the game.
● Smarter athletes will often learn a skill faster as they process information provided

● THE LEARNING ENVIRONMENT

Nature of the skill Performance Elements
● Open: changing environment eg weather, ● Decision-making: when or where to hit the
opposition, eg kicking a goal in AFL. ball, who to pass to and when etc → improve
● Closed: same conditions eg tennis serve → how can I make space?
● Gross: Large muscle groups eg legs in running ● Strategic and tactical development: overall
● Fine: small or isolated muscles eg shooting method. Use of tactics eg moving into space.
● Discrete: skills has a clear beginning and end Development → technical efficiency and
eg 100m sprint execution Played with good technical skills
● Serial: Combines a number of separate are better at decision making
smalled skills to perform eg Bball lay up
 ● Continuous: repeats a repeated specific ○ Strategy: method used to achieve a
movement eg running goal
● Self-paced timing and speed determined by ○ Tactics: used to gain an advantage
the performer eg tennis serve over the opponent
● Externally paced: timing and speed is
determined by external factors eg opposing
plays, batting in cricket

Practise Methods Feedback

Massed: ● Internal: from within
● beginning and end ● External: outside source eg coach
● Continuous practise session, smaller rest ● Concurrent: during execution
● Delayed: After skill is completed
periods. Works well for skilled and motivated
● Knowledge of results: info on the outcome of
athletes. Used for skills in performance eg skill
passing in football ● Knowledge of performance: after competition
Distributed: to the skill and execution
● Short periods with breaks → feedback
● Used when less motivated Plan to teach lay-up
● Open, gross, serial, internally paced
● Break down a skill
● Break down to dribbling, catching, jumping
Whole: and shooting
● Whole skill is practised continuously eg ● External feedback, concurrent and delayed
running ● Once skills have been learnt in isolation →
Part: associative stage
● Broken down then joined together eg lay up ● Massed practice
● Feedback becomes internal

● ASSESSMENT OF SKILL AND PERFORMANCE

● Monitoring progress and provide guidance
Characteristics of skilled performers Objective and Subjective performance measures
Kinaesthetic sense: proprioception → muscles and ● Objective
other organs provide information about body ○ Measure using performance measures
position and movement. Can correct mid move. eg checklist, stopwatch or criteria
○ Number of goals or tackles
Anticipation: ability to read the play and responde,
predict opponent's moves and become familiar with ● Subjective
their style ○ Based on opinions or impressions eg
dance
Consistency:Repeating good performances eg ● Skills are often measured using both, eg
shooting soccer players performance eg its was good
bc it looked smooth but he also covered 12km
Technique: technical aspect of skill execution. Saves
in the game and made 30 tackles and scored
energy and produce a better movement
3 goals.

Validity and reliability of tests Personal venues prescribed judging criteria

Validity Personal
● Ability to measure what is supposed ti ● Presuppositions brought by the judge →
measure eg beep test → cardiovascular subjective
endurance → valid bc it predicts vo2 max ● Judges have expectations for performers
● Enhance it known good performers, perform ● Rely of feelings and impressions a sa criteria
better than bad performers ● Bias
● Reliable in predicting future performances Prescribed
Reliability ● Established criteria eg checklist
● Consistency → producing the same result ● More detailed → better
● Shuttle run → same results each time ● Checklists and scoring system → gym
Both valid and reliable tests tend to be objective and
are best used to measure performance