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PDHPE > Core 2 > Flashcards

Core 2 Flashcards

1
Q

How does the ATP/PC system work?

A

Stored ATP is broken into ADP + PI - break of phosphate molecule creates 1-2 seconds of explosive movement. Then, CP breaks down - resynthesising PI back to the ADP to form ATP - releasing 10-12 seconds of explosive movement.

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2
Q

S for ATP/PC system

A

Creatine Phosphate

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3
Q

E for ATP/PC system

A

CP & ATP available instantly but runs out quickly

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4
Q

D for ATP/PC system

A

1-2 contractions of stored ATP, then 10-12 seconds of CP

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5
Q

C for ATP/PC system

A

Depletion of CP stores

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6
Q

B for ATP/PC system

A

N/A

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7
Q

P for ATP/PC system

A

CP stores almost completely restored within 2 minutes at complete rest

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8
Q

S for LA system

A

Glycogen

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9
Q

E for LA system

A

Produces ATP quickly but uses large amounts of fuel

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10
Q

D for LA system

A

Up to 45 seconds; varies based on intensity of activity (can be 30 secs - 2mins)

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11
Q

C for LA system

A

Build up of lactic acid & hydrogen ions

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12
Q

B for LA system

A

Lactic acid

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13
Q

P for LA system

A

Removal of lactic acid - Almost completely restored within 30 mins

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14
Q

Similarities between ATP/PC system & Lactic acid

A

Both do not use O2, use ATP as energy source

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15
Q

Differences between ATP/PC system & Lactic acid

A

LA has by-products, LA uses glycogen, different recovery rates, different duration

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16
Q

S for Aerobic system

A

Glycogen, fats, protein

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17
Q

E for Aerobic system

A

Very efficient

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18
Q

D for Aerobic system

A

Unlimited depending on intensity

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19
Q

C for Aerobic system

A

Depletion of fuel sources

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20
Q

B for Aerobic system

A

Water, CO2, Heat

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21
Q

P for Aerobic system

A

Depends on intensity & duration and needs nutrition. If < 1hr can take 24-48hrs to restore

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22
Q

What is the aim of flexibility training?

A

To increase joint ROM, making muscles stronger & decreasing injury

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23
Q

How does flexibility training affect performance?

A

Allows athlete to execute correct skill, prevents injury, improves coordination between muscle groups

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24
Q

What is static flexibility training?

A

Muscle stretch to uncomfortable length (not painful), hold for 30-60 seconds (not moving)

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25
Q

What is dynamic flexibility training?

A

Stretching whilst moving, often used during warmup to simulate movements

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26
Q

What is PNF flexibility training?

A

Static stretch (30s), followed by muscle contraction (5-10s) then further static stretch, allows for greater lengthening of muscle, suited to sports where joint is forcefully taken beyond active ROM

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27
Q

What is ballistic flexibility training?

A

Bouncing movement to stretch, stretches to beyond desired length, should only be performed by elite athletes eg. Gymnasts

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28
Q

What is strength?

A

Ability of muscle/group to exert force against resistance

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29
Q

What is the aim of strength training?

A

Aims to improve strength through increased muscle hypertrophy

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30
Q

What is free/fixed weights strength training?

A

Involves lifting weight against gravity to train SPECIFIC muscles, FREE – dumbbells, FIXED – machines

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31
Q

What is elastic strength training?

A

Uses various forms of elastic to provide resistance, highly portable, cheap, often used in rehab, resistance strongest at end

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32
Q

What is hydraulic strength training?

A

Uses machine to provide resistance throughout whole movement, faster the movement, stronger resistance

33
Q

What is anaerobic training?

A

Frequency of at least 3 times per week at 70-80% of MHR

34
Q

How does anaerobic training affect performance?

A

Develops 2 anaerobic ES, develops power, strength & speed, increases rate of recovery of anaerobic energy

35
Q

What is the aim of aerobic training?

A

Targets cardiovascular system

36
Q

How does aerobic training affect performance?

A

Enhances delivery of o2 to working muscles, ^ SV, CO

37
Q

What is continuous aerobic training?

A

Sustained effort for no less than 20mins, HR should rise above aerobic threshold (60% of MHR)

38
Q

What is fartlek aerobic training?

A

Involves change of terrain/speed

39
Q

What is aerobic interval training?

A

Alternating periods of work & recovery, work periods are longer than rest, can be manipulated to suit principles of training

40
Q

What is circuit aerobic training?

A

Moving from one station to another

41
Q

What are the principles of training?

A

Progressive overload, specifity, reversibility, variety, warmup/cooldown, training thresholds

42
Q

What is progressive overload?

A

Progressively increasing workload eg. duration, intensity, distance

43
Q

What is specifity?

A

Adaptations to training are specific to activity

44
Q

What is reversibility?

A

When training stops, adaptations made are lost, avoiding is crucial

45
Q

What is variety?

A

Range of activities, prevents boredom, prevents overuse injury, ensures complete & full development of fitness

46
Q

What is warmup/cooldown?

A

Decreases DOMS, ^ up recovery, removes lactate

47
Q

What are training thresholds?

A

Boundary when passed takes athlete to new level

48
Q

What is the aerobic threshold?

A

70% of MHR

49
Q

What is the training zone?

A

60-85% of MHR

50
Q

What is the anaerobic threshold

A

80-85% of MHR

51
Q

What is resting HR?

A

No of contractions made in 1 min by heart at complete rest

52
Q

What is SV?

A

Amt of blood pumped by LV per beat

53
Q

What is CO?

A

Amt of blood pumped by heart per min

54
Q

What is oxygen uptake?

A

Amt of o2 body uses in 1 min

55
Q

What is lung capacity?

A

Amt of air that can move in/out of lungs during breath

56
Q

What is haemoglobin levels?

A

Protein found in RBC which binds to o2 & transports it around body

57
Q

What is muscle hypertrophy?

A

Increase of diameter of muscle size

58
Q

What are fast/slow twitch muscle fibres?

A

slow=aerobic, fast=anaerobic

59
Q

Define motivation

A

Powerful force that leads person towards a desired outcome

60
Q

What is extrinsic motivation?

A

Desire to succeed to gain external reward

61
Q

What is intrinsic motivation?

A

Desire to succeed that comes from within

62
Q

What is positive motivation?

A

Desire to succeed that will make person feel happy, content, satisfied

63
Q

What is negative motivation?

A

Desire to succeed to avoid unpleasant/undesirable consequences

64
Q

Define anxiety

A

Negative emotional state that results in someone perceiving something as threatening, uncontrollable or unavoidable

65
Q

What are the components of anxiety?

A

Physiological eg. sweating, butterflies and psychological

66
Q

What is state anxiety?

A

Temporary feeling of apprehension relating to a specific point in time eg. beginning of the race

67
Q

What is trait anxiety?

A

Specific to the individual

68
Q

What is stress?

A

Imbalance between what is demanded & perceived ability to meet those standards

69
Q

What are some stresses for athletes?

A

Crowds, team selection, coaches/team expectations, lack of prep

70
Q

Define arousal

A

Body’s response for getting ready for action, causes increased HR

71
Q

What is the main hypothesis for arousal?

A

Inverted U hypothesis - arousal is beneficial for performance until a certain point

72
Q

What is under arousal?

A

Lack of motivation, concentration, easily distracted, slow to move

73
Q

What is over arousal?

A

Inability to complete task due to anxiety, Increased muscular tension & HR

74
Q

What is optimal arousal?

A

‘in the zone’, athlete centred with task at hand, intrinsically motivated

75
Q

What is concentration?

A

Ability to focus & maintain attention on appropriate cues for duration of an event

76
Q

What are eg.s of external distractions

A

Weather, crowds, peripheral vision, opponent comments

77
Q

What are eg.s of internal distractions

A

Own thoughts, anger at referees decisions

78
Q

What are concentration skills?

A

Music, cues, chewing gum, set routines, distraction training, positivity

PDHPE (1 decks)

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