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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
motivation
- positive and negative | - extrinsic and intrinsic
26
- positive and negative
positive (happy) negative (avoid a punishment)
27
- extrinsic and intrinsic
intrinsic (within) extrinsic (external)
28
anxiety and arousal
- state and trait - sources of stress - optimum arousal
29
- trait vs state
psychological strategy trait (behavioural predisposition) state (environment in response)
30
- sources of stress
characteristics (increased blood supply, more oxygen, tightened muscle) stressors (personal pressure, physical pressure etc.) coping strategies (relaxation etc)
31
- optimum arousal
predominantly physiological inverted u theory varies depending on sport
32
psychological strategies
- concentration/attention skills - mental rehearsal/visualisation/imagery - relaxation techniques - goal-setting
33
- concentration/attention skills
types (intense concentration, intervals) coping (music, cues etc) mood
34
- mental rehearsal
benefits (elevated body, heightens concentration) requirements (vivid and realistic)
35
- relaxation techniques
progressive muscular relaxation mental self-hypnosis rehearsal meditation breathing
36
- goal setting
short term (short time) long term (long period) behavioural (observable measurable behaviours) performance (athlete’s desired level of success)
37
nutritional considerations
- pre performance - during performance - post performance
38
- pre performance
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
- during performance
hydrate acclimatise breathable clothing avoid excess fat
40
- post performance
return to pre-exercise state eat rehydrate rest
41
supplementation
- vitamins - minerals - protein - cp - caffeine
42
- vitamins
small quantities assists in energy release excessive intake - potentially dangerous
43
- minerals
essential to bodily function
44
- caffeine
improves cognitive process diuretic ergogenic aid or glycogen sparing
45
- protein
important in holding cells together can negatively impact health
46
- cp
produced by body cells can cause increase in weight information is inconclusive
47
recovery strategies
- physiological strategies - neural strategies - tissue damage - psychological
48
- physiological
cool down hydration
49
- neural
massage hydrotherapy (6-10min)
50
- tissue damage
cryotherapy (40 min in 10 min intervals)
51
- psychological strategies
sleep debriefing sessions mind relaxation
52
skill acquisition
- cognitive - associative - autonomous
53
- cognitive
lots of errors, awkward rate of progression varies
54
- associative
some errors, increased confidence develop kinaesthetic sense may never progress
55
- autonomous
confident, minima errors think about other cues
56
characteristics of the learner
- personality - heredity - confidence - prior experience - ability
57
- personality
traits (consistency, motivation, willingness to learn) receptive to instructions
58
- heredity
muscle fibres somatotype height gender conceptual ability
59
- confidence
important for improving
60
- prior experience
may aid in acquisition lateral (one task is similar) vertical (progression)
61
- ability
way they learn, process and implement new skills
62
learning environment
- nature of the skill - performance elements - practice method - feedback
63
- nature of the skill
open or closed gross or fine discrete or serial or continuous externally or self paced
64
- performance elements
decision making (observation, questioning, whole part whole, variation, creativity) strategy and tactical development (technical efficiency, understanding, skilful execution)
65
- practice method
massed or distributed whole or part
66
- feedback
internal or external concurrent or delayed knowledge of results or performance
67
assessment of skill and performance
- characteristics of the skilled performer - objective and subjective - validity and reliability - personal vs prescribed
68
- characteristics of the skilled performer
kinaesthetic sense anticipation consistency technique
69
- objective and subjective measures
objective (independent of observer) subjective (based on feelings, impressions or opinions)
70
- validity and reliability
validity (degree it measures what it is supposed to measure) reliability (consistency of a test)
71
- personal vs prescribed
personal (preconceived) prescribed (criteria)

PDHPE SYLLABUS (4 decks)

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