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PE Paper 2. 4.2-5.2 (Topic 4.3 (Imagery (benefits of imagery and mental…

- - - - self-confidence
      - raise levels of aspiration
      - motivation
  - - - external-picture yourself from outside your body,like watching yourself on a film
        
        eg-a footballer imagining themselves scoring the winning goal
      - internal-imagine yourself doing the activity and can stimulate the feelings of the activity
        
        A race car driver visualising the route of a racecourse through their own eyes.
    - - can prepare you to react in different way depending on the opponent or changing circumstances
      - encourages you to be motivated and positive in your outlook
      - keeps you calm and helps control levels of arousal
      - speeds up your reactions to different situations
      - enables you to concentrate and focus
    - - relax in a comfortable,warm setting before you start
      - practise in a real life session
      - short but frequent exercises
      - set goals for each session
  - - - affects the body
        
        ways of coping that affect the body directly such as relaxation
        
        example-controlling heart rate by relaxation methods before a hockey game can make the player feel more positive about performing.
    - - affects the mind
        
        ways of coping that affects the mind
        
        positive thinking can,in turn,lower heart rate.
- - - - easier to remember and copy from
      - quick and effective
      - good for beginners-easily visualise the correct movement skill
    - - difficult to get the feel for a skill
      - may be too complicated for effective understanding
      - if demonstrations are incorrect then the wrong movement may be learned
  - - - good for fine tuning a skill
      - can be given immediately
      - Can be motivating
    - - can lead to misunderstanding or confusion
      - cannot easily create a mental picture.
      - might be wrong information given
  - - - performer becomes self reliant on support and does not learn how to perform themselves
      - unrealistic feeling of motion
    - - raise confidence of performer
      - gives an idea of the feeling of the movement
      - reduce fear
  - - - safer for performer and allows them to raise in self confidence
      - can give some idea of the feeling pf the movement
      - reduce fear
    - - performer becomes over-reliant on support and does not learn to perform themselves
      - unrealistic feeling of motion
- - - - .set a particular target-be clear .know exactly what the end goal is
      - I want to be fitter=I want to run a 5km in 30 minutes
    - - asses progress on the goal
      - important for monitoring
      - keeps a performer accountable
      - week 1-2: 5km in 40 mins
        
        Week 3-4:5km in 35 mins
        
        week 5-6: 5km in 30 mins
    - - is it possible to do?
      - All goals set need to be within the capabilities of the performer
      - example-Currently i can lift 10kg.I want to lift a further 10 kg in 2 weeks after weight training.
    - - planned and progressive =effective
      - After three weeks of cardiovascular endurance training i want to be able to run a further 100m in the cooper run.
      - split into realistic time frames , short term targets=long term goal
    - - once achieved,can be checked off,thus improving motivation
      - week 1-go to gym once
        week 2- go gym twice
        week 3- go gym 3 times
        Record in a diary
      - crucial for monitoring
- - - - Used as 2nd store of energy.
      - Provides slow released energy. Important in long endurance sports.
      - E.g butter cheese fried snacks
    - - 3rd energy store
      - E.g red meat, chick peas, avocado
      - Promotes muscle growth and repair. Used for building large powerful muscles
    - - Fuel that provides u with energy to sustain performance
      - Too many carbohydrates will be stored as fats
      - E.g bread pasta rice
  - - - Only needed in small quantities but are vital
      - Needed to help body function. Increase efficiency of carrying oxygen to muscles
      - Calcium-Milk+Yoghurt. Iron in meat
    - - Cant be digested, required to aid smooth working of digestive system.
      - Fruit, veg, whole grain cereals.
      - Important for maintaining good health
      - People who eat little fibre suffer from constipation. Too much can increase risk of bowel cancer
    - - Resisting infection and disease. Regulating chemical reactions in the body.
      - Repair and growth of tissue
      - Releasing energy from food
      - ASK ABOUT EXAMPLES, WHICH TO LEARN
    - - Water lost from urine sweat and breathing needs replacing.
      - More is lost during exercise causing dehydration
      - Essential to intake water little and often to enable body to function properly
      - Dehydration causes tiredness, lack of concentration, irregular heartbeat and headaches.
  - - - Water levels are reduced, resulting in decrease in performance. Regular water intake will prevent this.
    - - Continue to drink to replace water and carbohydrates lost.
    - - Larger meal 2-4 hours before. Fluid levels high.
- - - - a persons capacity to carry out life's activities without getting too tired.often used to measure the body's ability to function efficiently and effectively.
    - - consists of
        
        being overweight,or underweight
        
        smoking
        
        lack of exercise
        
        poor diet
        
        high stress level
        
        excessive alcohol consumption
    - - keeps heart healthy
      - reduces stress
      - promotes a better social life
      - reduces diabetes risk
      - promotes a good feeling
      - reduces blood pressure
    - - a state of complete physical,mental and social well-being and not merely the absence of disease or infirmity
        
        consists of
        
        regular exercise
        
        eating a healthy balanced diet
        
        maintaining healthy body weight
        
        minimal stress
        
        no smoking
        
        sensible alcohol consumption
        
        4 main factors that can add up to 14 years on your life
        
        balanced diet
        
        only drinking alcohol in moderation
        
        regular exercise
        
        no smoking
    - - a feeling or mental state of being contented,happy prosperous and healthy.
        
        how physical activity impacts wellbeing
        
        hormones released
        
        feel optimistic
        
        feel better
    - - lifestyle that involves sitting down and is inactive
        
        it can cause
        
        physical illness
        
        mental illness