AOS 1 Flashcards
Biomech and others
classify motor skills - Open vs Closed
Open vs Closed: Open is more variables and closed is less variables
classify motor skills - Discrete, Serial & Continuous Skills
Discrete: Clear beginning and end
Serial: A sequence of discrete skills performed together
Continuous: No clear beginning or end
classify motor skills - Fine and Gross
Fine: Smaller muscle groups and precision (darts)
Gross: Large muscle groups and whole body movements (jumping)
Newtons 1st Law
Inertia
“An object at rest stays at rest, and an object in motion stays in motion unless acted upon by an external force.”
The volleyball remains still until you apply force to serve it.
Newtons 2nd Law
(F = ma)
“The acceleration of an object depends on the force applied and its mass (Force = Mass × Acceleration).”
The harder you hit the ball, the more acceleration it gains.
Overarm serve → More force applied = greater speed and acceleration.
Underarm serve → Less force applied = slower ball movement.
Newton’s Third Law
Action-Reaction
“For every action, there is an equal and opposite reaction.”
Overarm serve: You push down and forward, so the ball moves up and forward.
Underarm serve: You push up and forward, so the ball moves in a high arc over the net.
The factors that affect projectile motion
HAS
Height of release
Angle of release
Speed of release
What are the factors that affect balance and stability? How can you increase your stability?
Base of Support
Centre of Gravity
Line of Gravity
Mass of the Body
Wider stance
Lower centre of gravity
Keep your line of gravity inside your base
INcrease Friction
Types of feedback
I vs A
Intrinsic: Feedback you get from within your body based on how the movement feels. (Batting and hitting one off the toe and knowing you did.)
Augmented: Feedback from external sources like a coach, video analysis, or performance data. (Nice shot!)
Subcategories of Augmented Feedback
K of R - K of P
Knowledge of Results: Feedback about the outcome of a movement (whether the goal was achieved)
KNowledge of Performance: Feedback about how the movement was performed (the technique).
Linear and Non-Linear coaching
Linear: Linear coaching is a structured, step-by-step approach to skill development (best for learners in the cognitve stages of learning)
Non-linear: Non-linear coaching is based on the idea that learning is unpredictable and can be influenced by multiple factors. Skills are learned through exploration, adaptation, and problem-solving. (best for learners in the autonomic stage of learning)
How can you modify a session to target each area of the constraints?
Task Constaints: Changing the rules, altering the difficulty, changing the equipment
Individual Constraints: Adapt the difficulty based on skill level and adjust intensity
Environmental Constraints: Alter the playing surface and modify the weather conditions.
Do you know and understand the Sociocultural influences on skill development at each stage of learning?
- Cognitive Stage (Beginner)
Learners focus on basic skills. Family, peers, and culture influence initial participation and skill development. - Associative Stage (Intermediate)
Learners refine skills—community support, role models, and media shape technique, expectations, and motivation to improve. - Autonomous Stage (Advanced)
Learners perform skills automatically. Cultural expectations, support networks, and media set high performance standards.
Inertia
Inertia is the resistance of an object to change its motion. Objects stay still or keep moving unless something pushes or pulls them. The bigger the object, the more inertia it has.
Force Summation
Force summation is combining forces from body parts, starting with larger muscles and moving to smaller ones. Timing and coordination are key for maximum power. For example, in a baseball pitch, force starts from the legs and ends in the arm.
3 Levers (ARF)
1st Class Lever: Force - Axis - Resistance (Header in soccer)
-1, +1, 1
2nd Class Lever: Force - Resistance - Axis (Calf Extension) +1
3rd Class Lever: Axis - Force - Resistance (most common Bicep Curl) -1
Formula for mechanical advantage
MA = force arm / resistance arm
Force arm = the distance from the force to the axis
Resistance arm = the distance from the resistance to the axis
What are the steps to completing a Qualitative Analysis? (POEE)
Preparation: Any rework/homework that needs to be completed prior
Observation: Watching the skill, video replay, directly watching
Evaluation: Watching to understand how you went and commentating on the succession of the skill
Error Correction: Implementing improvement strategies to adress weaknesses and build on strengths
Arousal Techniques for boosting and limiting
Limiting
Progressive Relaxation
Breathing Techniques.
Meditation
Visualisation
Self-Talk
Boosting
Energizing Music
Mental Imagery
Breathing Techniques
Positive Self-Talk
Physical Warm-up
Equilibrium
Equilibrium is when all forces and moments on a body are balanced, resulting in no movement or constant velocity.
Static and Dynamic
Optimal Arousal Levels
Optimal arousal refers to the ideal level of alertness and excitement for peak performance in a specific activity.
Types of practice
BR + DM
- Blocked Practice
Repeating the same skill many times. Good for beginners but doesn’t help in real-game situations. - Random Practice
Practicing different skills in a random order. It’s better for advanced learners and simulates game conditions. - Distributed Practice
Short practice sessions with breaks. Helps keep focus and works well for all levels. - Massed Practice
Long practice sessions with little rest. Can be tiring but useful for muscle memory. - Mental Practice
Visualising the skill in your mind. Helps reinforce technique and focus.
Impulse
Impulse is the change in momentum when force is applied over time.
Impulse = Force × Time
Velocity
Velocity is the speed of an object in a specific direction.
Momentum
Momentum is the amount of motion an object has. It depends on mass and velocity.
S.M.A.R.T Goals
Specific
Meaureable
Achiveable
Relevant
Time-bound
3rd Class levers
A third-class lever has the force applied between the axis and the load. It allows for greater speed and range of motion but requires more effort.
