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Physical Education > 12PE External Exam #1 > Flashcards

12PE External Exam #1 Flashcards

1
Q

What is Mechanical Energy?

A

A type of energy that an object has when moving.

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2
Q

What is Maximum Heart Rate (MHR)

A

The highest number of times (i.e beats) your heart is capable of pumping per minute during exercise.

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3
Q

What is Target Heart Rate (THR)

A

The heart rate you aim to train at during exercise.

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4
Q

Glycogen

A

A substance stored in body tissue that comes from carbohydrates (i.e a stored form of glucose)

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5
Q

cells

A

the basic building blocks of all living things; membrane bound units that contain the fundamental molecules of life.

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6
Q

anaerobic training zone

A

a high intensity training zone in which an athlete works above their lactate threshold in intervals

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7
Q

lactate threshold training zone

A

a specific zone in which the athlete trains at or just below their lactate threshold.

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8
Q

aerobic training zone

A

a medium intensity training zone that allows for the development of the body’s circulatory system.

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9
Q

recovery training zone

A

a low intensity training zone that allows for the recovery and adaptation of the body’s structures following a bout of high intensity work.

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10
Q

microcycle

A

training periods, generally 7-10 days in duration, with a specific training focus.

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11
Q

mesocycle

A

training periods, generally 4-6 weeks in duration, with a specific training focus.

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12
Q

training phases

A

four distinct stages of training that combine to make an annual plan. Each training phase is designed to target a specific training objective over a specific period of time. There are four main training phases:
- the prepatory phase
- the pre-competition phase
- the competition phase
- the transition phase

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13
Q

macrocycle

A

the training period from the beginning of the prepatory phase to the end of the transition phase within an annual plan.

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14
Q

specificity

A

a principle of training that is specific to the individual’s sport. for example, the energy systems, position-specific movements, and the fitness requirements of the selected sport or physical activity.

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15
Q

frequency

A

a principle of training that states the number of times training occurs in a given period should be appropriate for the selected sport or physical activity.

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16
Q

intensity

A

a principle of training that states the magnitude of exertion (i.e. how hard an athlete trains) should be appropriate for the selected sport or physical activity.

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17
Q

duration

A

a principle of training that states the length of training time should be appropriate for the selected sport or physical activity.

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18
Q

progressive overload

A

a principle of training that states that training should be planned to ensure gradual increases in training load to ensure that physiological adaptation is appropriate for the selected sport or physical activity.

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19
Q

individuality

A

a principle of training that states the personal needs, goals, fitness levels, motivation and skills of an individual athlete that should be considered when designing a training program.

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20
Q

variety

A

a principle of training that states a range of different training activities, movement options and training contexts should be included in a training program.

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21
Q

loading

A

an increase in work volume and/or intensity of work, placing the athletes body under stress.

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22
Q

continuous training

A

a type of training performed at the same intensity for an extended period of time without periods of rest.

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23
Q

fartlek training

A

a variation of continuous training in which athletes vary the intensity of their exercise by increasing the speed or resistance of their work.

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24
Q

resistance training

A

a type of training that requires an athlete to work against something that resists the movement of the body.

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25
interval training
a type of training that manipulates period of work and periods of rest to enhance a specific component of fitness and target a particular energy system.
26
flexibility training
a type of training that involves the stretching the muscles, tendons, and ligaments in and around joints.
27
circuit training
a type of training method in which a variety of different activities are performed consecutively (i.e. in a cycle)
28
Long slow distance training (LSD)
a type of continuous training performed at a steady, low-to-moderate intensity over an extended period of time.
29
tempo training
a type of continuous training performed just under an athletes lactate threshold.
30
high-intensity interval training (HIIT)
a form of interval training that alternates short, intense, unsustainable burst of aerobic zone exercise (lasting less than 20 seconds) with short recovery periods.
31
sprint interval training (SIT)
a form of interval training that alternates periods of high intensity sprints with rest periods.
32
aerobic interval training (AIT)
a form of interval training that incorporates longer work periods and rest periods than other forms of interval training (i.e. HIIT and SIT)
33
phosphocreatine (PC)
a substance found in the body that is broken down via the ATP-PC system in order to resynthesise ATP
34
aerobic
a term used to describe a chemical reaction that takes place in the presence of oxygen.
35
anaerobic
a term used to describe a chemical reaction that take place without the presence of oxygen.
36
aerobic system
an energy system that resynthesises ATP anaerobically for use in low-to-moderate intensity activities lasting longer than 90 seconds.
37
lactic acid system
an energy system that resynthesises ATP anaerobically for use in high intensity activities lasting 15 - 90 seconds.
38
nutrients
components of food that are absorbed an used by the body to provide energy for physical activity and support the growth repair and proper functioning of cells, organs and body systems.
39
fitness
a term used to describe the condition of being physically fit and healthy, as well as a person's ability to participate effectively in a particular sport or physical activity.
40
training
the specific tasks an individual completes to enhance their energy and fitness in preparation for their chosen physical activity.
41
resynthesise
to put different elements back together again after being broken down.
42
ATP cycle
a process that simultaneously releases the energy captured in ATP (i.e. by carrying out a chemical reaction that produces ADP and phosphate) and use energy to resynthesise (i.e. from ADP and phosphate).
43
training strategies
plans developed to improve the performance of an athlete or to help them achieve a goal; training strategies consider the personal requirements of an athlete (i.e. their individual physical and mental characteristics), as well as the requirements of their chosen physical activity (e.g. their physical demands, skills, strategies, and techniques).
44
amino acids
the building blocks of protein in our bodies and in the food we eat; they come from the food we eat and are also produced by the body.
45
glucose
a simple sugar that is commonly found in many carbohydrates and used as an energy source by the body.
46
chemical energy
a type of energy stored in the bonds of chemical compounds (e.g. atoms and molecules) of certain substances such as food. Chemical energy is released through chemical reactions and transformed into other types of energy (e.g. mechanical energy).
47
kilojoules (kJ)
a standard unit of measure used to describe the energy content of different types of foods.
48
fats
a type of nutrient found in food and used as a source of energy.
49
protein
a type of nutrient found in food and used as a source of energy.
50
unloading
a decrease in work volume and/or intensity of work, reducing the stress placed on the athletes body.
51
general adaptation syndrome (GAS)
a theory that explains that the body responds to stress in three phases - alarm resistance, exhaustion. It states that positive stress results in chronic physiological adaption and that negative stress results in exhaustion.
52
distress
a bad form of stress that leads to injury, illness or exhaustion.
53
eustress
a good form of stress that leads to physiological adaptation.
54
training load
the combination of work volume and intensity; a general measure of the overall difficulty of the training.
55
tapering
the gradual reduction of work volume and/or intensity of training in the lead up to a major competition in order for the athlete to peak.
56
recovery
the process of an athletes body returning to it's normal state; for example, a fatigued athlete's muscles beginning to feel normal again, and their breathing rate has slowed to a normal rate.
57
lactate turn point (LTP)
a term used to describe the point at which accumulation of lactic acid results in negative effects (e.g. prevents the muscle fibres from contracting properly and fatigue).
58
carbohydrates
a type of nutrient found in food and used as a source of energy.
59
fitness-fatigue model
a theory that explains that the body responds to every training session by experiencing a 'fitness effect' and a 'fatigue effect' simultaneously, and it is the relationship between the two that determines when an athlete will benefit from training again.
60
intra-session recovery
the recovery that takes place within a single training session (e.g. between sets).
61
inter-session recovery
the recovery that takes place in between one training session and another training session.
62
active recovery
recovery through low-intensity movements that helps reduce heart rate.
63
passive recovery
recovery where the body is inactive.
64
prepatory phase
a set period of time within a macrocycle dedicated to increasing the athlete's general level of fitness.
65
pre-competition phase
a set period of time within a macrocycle dedicated to optimising the athlete's position or event-specific energy, fitness and skills levels.
66
competition phase
a set period within a macrocycle dedicated to maintaining and optimising an athlete's energy, fitness and skill levels to enable them to compete.
67
transition phase
a set period of time within a macrocycle dedicated to giving the athlete a physical and mental rest from energy and fitness levels.
68
69
peak
an optimal state of athletic readiness aimed at the highest possible performance.
70
specialising
concentrating on, and becoming good at, one physical activity.
71
overtraining
training excessively.
72
warm-up phase
a period, or act of preparation for a match, performance or exercise session, involving gentle exercise or practice.
73
conditioning phase
a section within a training session devoted to targeting a specific energy, fitness and skill objectives; the main part of a training session.
74
RAMP approach
a specific warm up technique aimed at: raising body temperature, heart rate, respiration rate and joint viscosity; activating and mobilising key muscle groups, joints and range of motion; and preparing for exercise by incorporating dynamic stretching.
75
cool down phase
a period of low to moderate physical activity (e.g. walking or jogging) conducted after vigorous exercise in order to reduce the chance of injury.
76
training objectives
the specific energy, fitness and skill outcomes that athletes aim to achieve through training.
77
point of failure
the moment when no more muscle fibres can be recruited to engage in an activity (e.g. the moment an athlete cannot perform any more bicep curls).
78
isometric (static) resistance training
a type of resistance training in which the muscle contraction is static (i.e. there is tension in the muscle but no movement across the joint.
79
isotonic (dynamic) resistance training
a type of resistance training in which the muscle contraction is dynamic (i.e. there is tension in the muscle and movement across the joint) against a constant resistance.
80
isokinetic resistance training
a type of resistance training in which movement against a resistance maintains a constant speed, no matter how much force is applied.
81
plyometric training
Plyometrics is a type of exercise training that uses speed and force of different movements to build muscle power.
82
cadence
the pace, timing or rhythm of an exercise (e.g. performing squats with a 1-down, 1-up or a 3-down, 1-up rhythm).
83
repetition maximum (RM)
the most weight an individual can lift for a defined number of repetitions.
84
repetition duration
the amount of time it takes to perform one repetition of an exercise (e.g. the repetition duration of a bicep curl is commonly 3 seconds)
85
isolated exercise
an exercise targeting a single group of muscles over a single joint.
86
compound exercise
an exercise targeting two or more muscle groups over multiple joints.
87
molecule
a group of two or more atoms that are bonded together.
88
adenosine triphosphate (ATP)
an energy-rich molecule found in the cells of every living organism that provide the energy required for most bodily function (especially the muscle contractions that enable physical activity); ATP is made up of adenosine and three phosphate groups.
89
lactic acid
a by-product of anaerobic glycolysis that is created when glucose is partially broken down to provide energy for ATP resynthesis.
90
anaerobic glycolysis
the process of breaking down glycogen without oxygen present via the lactic acid system.
91
principles of training
a set of guidelines considered in the development, design and evaluation of a training strategy.
92
training methods
forms of exercise that can be selected and used to target particular components of fitness and performance.
93
work volume
a general measure of how much exercise an athlete does; a combination of the frequency and duration of the training activities undertaken.
94
energy
power derived from fuels (e.g. the food we eat) and used by the body to perform the basic bodily functions and produce movement.
95
chronic physiological adaptations
longer-term changes in body structures and organs in response to training.
96
acute physiological adaption
immediate changes in body structures and organs in response to training.
97
heart rate recovery
a measure of the rate at which the heart returns to normal resting levels (in bpm) between periods of exercise.
98
annual plans
an athletes overall training plan for the year, which includes an overview of the physical activities that they need to train for and the times at which they need to be in peak physical condition for competition. Annual plans can consist of one or more macrocycles.
99
lactate
a component of lactic acid that remains after hydrogen ions (i.e. the acidic component of lactic acid) are separated.
100
aerobic glycolysis
the process of breaking down glycogen in the presence of oxygen via the aerobic system.
101
components of fitness
a series of seven categories used to identify specific aspects of an athletes overall fitness (i.e. aerobic capacity, strength, power, speed, agility, muscular endurance, flexibility).
102
power
the ability to exert maximum force in the shortest amount of time; one of the seven components of fitness.
103
strength
the ability of a muscle (or muscles) to exert force by contracting against resistance; one of the seven components of fitness.
104
aerobic capacity
the ability of the heart. lungs, and circulatory system to supply oxygen and other nutrients to working muscles so that an athlete can exercise continuously for extended periods without tiring; one of the seven components of fitness.
105
agility
the ability to move the entire body (or specific parts of the body) from one position or anther, or from one direction to another, quickly and precisely; one of the seven components of fitness.
106
muscular endurance
the ability to sustain or repeat a series of muscle contractions without fatigue; one of the seven components of fitness.
107
flexibility
the ability of a joint to move through its full range of motion; one of the seven components of fitness.
108
fitness profile

Physical Education (1 decks)

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