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PDHPE SYLLABUS > Core 2 > Flashcards

Core 2 Flashcards

1
Q

energy systems

A
  • atp-pc
  • lactic acid
  • aerobic
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2
Q
  • atp-pc
A

fuel - in body + cp stores

efficiency - very limited

duration - 2s + 8-10

fatigue - depletion of co

by products - heat

rate of recovery - 2-5 min

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3
Q
  • lactic acid
A

fuel - carbs

efficiency - limited

duration - 30s

fatigue - build up faster than quantities removed

by products - pyruvic acid

rate of recovery - 30-60min

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4
Q
  • aerobic system
A

fuel - carbs, fat and protein

efficiency - metabolism of fuel

duration - 12hr to 1 hour of work

fatigue - switch from glycogen to fat

by-products - co2 and water

rate of recovery - depends on duration

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5
Q

types of training

A
  • aerobic
  • anaerobic
  • flexibility
  • strength
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6
Q
  • aerobic
A

continuous (20+ mins, 3-4 times a week)

fartlek (anaerobic and aerobic, 2-3times a week for 20-30 min)

interval (alternating)

circuit

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7
Q
  • anaerobic
A

speed (all year)

agility (rapidly change direction)

acceleration (1-2 times a week)

power (degree of strength)

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8
Q
  • flexibility
A

factors (age, gender, temperature)

benefits (reciprocal inhibition, less tension)

static (30-120s)

dynamic (active stretching)

ballistic (repeated jerking)

pnf (static, isometric contraction, relax, stretch)

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9
Q
  • strength
A

machines

free weights

resistance bands

stability balls

medicine balls

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10
Q

principles of training

A
  • progressive overload
  • specificity
  • reversibility
  • variety
  • training thresholds
  • warm up and cool down
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11
Q
  • progressive overload
A

most common

improve by 10%

prevents plataeu in performance

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12
Q
  • specificity
A

targeted towards goals of the athlete

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13
Q
  • reversibility
A

effects of training if it ceases

greater gains = greater loses can be made

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14
Q
  • variety
A

prevents boredom

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15
Q
  • training tresholds
A

aerobic - 60%

anaerobic - 85%

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16
Q
  • warm up and cool down
A

enhance performance, range of motion and prevent injury

warm up (10-15 min)

cool down (remove blood lactate)

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17
Q

physiological adaptations

A
  • heart rate
  • sv and co
  • ou and lung uptake
  • haemoglobin
  • muscle hypertrophy
  • muscle fibres
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18
Q
  • heart rate
A

bpm

declines as training

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19
Q
  • sv
A

blood ejected in one contraction

increases with training

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20
Q
  • co
A

hr x sv

stays same

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21
Q
  • lung capacity
A

air exhaled in one breath

doesn’t change

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22
Q
  • haemoglobin levels
A

protein that assists with oxygen transportation

aerobic training increases it

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23
Q
  • muscle hypertrophy
A

increased muscle cross-sectional size

length doesn’t change but size will

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24
Q
  • effect on muscle fibres
A

slow (endurance)

fast (short)

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25
Q

motivation

A
  • positive and negative

- extrinsic and intrinsic

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26
Q
  • positive and negative
A

positive (happy)

negative (avoid a punishment)

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27
Q
  • extrinsic and intrinsic
A

intrinsic (within)

extrinsic (external)

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28
Q

anxiety and arousal

A
  • state and trait
  • sources of stress
  • optimum arousal
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29
Q
  • trait vs state
A

psychological strategy

trait (behavioural predisposition)

state (environment in response)

30
Q
  • sources of stress
A

characteristics (increased blood supply, more oxygen, tightened muscle)

stressors (personal pressure, physical pressure etc.)

coping strategies (relaxation etc)

31
Q
  • optimum arousal
A

predominantly physiological

inverted u theory

varies depending on sport

32
Q

psychological strategies

A
  • concentration/attention skills
  • mental rehearsal/visualisation/imagery
  • relaxation techniques
  • goal-setting
33
Q
  • concentration/attention skills
A

types (intense concentration, intervals)

coping (music, cues etc) mood

34
Q
  • mental rehearsal
A

benefits (elevated body, heightens concentration)

requirements (vivid and realistic)

35
Q
  • relaxation techniques
A

progressive muscular relaxation

mental

self-hypnosis

rehearsal

meditation

breathing

36
Q
  • goal setting
A

short term (short time)

long term (long period)

behavioural (observable measurable behaviours)

performance (athlete’s desired level of success)

37
Q

nutritional considerations

A
  • pre performance
  • during performance
  • post performance
38
Q
  • pre performance
A

type: complex carbs

amount - relative to comp

when - 3-4 hours before

hydration - constant

carb loading - maximise glycogen stores + tapering of training 2-4 days

39
Q
  • during performance
A

hydrate

acclimatise

breathable clothing

avoid excess fat

40
Q
  • post performance
A

return to pre-exercise state

eat
rehydrate
rest

41
Q

supplementation

A
  • vitamins
  • minerals
  • protein
  • cp
  • caffeine
42
Q
  • vitamins
A

small quantities

assists in energy release

excessive intake - potentially dangerous

43
Q
  • minerals
A

essential to bodily function

44
Q
  • caffeine
A

improves cognitive process

diuretic

ergogenic aid or glycogen sparing

45
Q
  • protein
A

important in holding cells together

can negatively impact health

46
Q
  • cp
A

produced by body cells

can cause increase in weight
information is inconclusive

47
Q

recovery strategies

A
  • physiological strategies
  • neural strategies
  • tissue damage
  • psychological
48
Q
  • physiological
A

cool down

hydration

49
Q
  • neural
A

massage

hydrotherapy (6-10min)

50
Q
  • tissue damage
A

cryotherapy (40 min in 10 min intervals)

51
Q
  • psychological strategies
A

sleep

debriefing sessions

mind relaxation

52
Q

skill acquisition

A
  • cognitive
  • associative
  • autonomous
53
Q
  • cognitive
A

lots of errors, awkward

rate of progression varies

54
Q
  • associative
A

some errors, increased confidence

develop kinaesthetic sense
may never progress

55
Q
  • autonomous
A

confident, minima errors

think about other cues

56
Q

characteristics of the learner

A
  • personality
  • heredity
  • confidence
  • prior experience
  • ability
57
Q
  • personality
A

traits (consistency, motivation, willingness to learn)

receptive to instructions

58
Q
  • heredity
A

muscle fibres

somatotype

height

gender

conceptual ability

59
Q
  • confidence
A

important for improving

60
Q
  • prior experience
A

may aid in acquisition

lateral (one task is similar)
vertical (progression)

61
Q
  • ability
A

way they learn, process and implement new skills

62
Q

learning environment

A
  • nature of the skill
  • performance elements
  • practice method
  • feedback
63
Q
  • nature of the skill
A

open or closed

gross or fine

discrete or serial or continuous

externally or self paced

64
Q
  • performance elements
A

decision making (observation, questioning, whole part whole, variation, creativity)

strategy and tactical development (technical efficiency, understanding, skilful execution)

65
Q
  • practice method
A

massed or distributed

whole or part

66
Q
  • feedback
A

internal or external

concurrent or delayed

knowledge of results or performance

67
Q

assessment of skill and performance

A
  • characteristics of the skilled performer
  • objective and subjective
  • validity and reliability
  • personal vs prescribed
68
Q
  • characteristics of the skilled performer
A

kinaesthetic sense

anticipation

consistency

technique

69
Q
  • objective and subjective measures
A

objective (independent of observer)

subjective (based on feelings, impressions or opinions)

70
Q
  • validity and reliability
A

validity (degree it measures what it is supposed to measure)

reliability (consistency of a test)

71
Q
  • personal vs prescribed
A

personal (preconceived)

prescribed (criteria)

PDHPE SYLLABUS (4 decks)

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