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PDHPE > CORE 2 > Flashcards

CORE 2 Flashcards

1
Q

3 energy systems

A

Alacticacid System, Lactic acid system, Aerobic

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2
Q

6 things in each system?

A

Source of fuel, durration, cause of fatigue, effieceny, by products, PROCESS AND RATE OF RECOVERY

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3
Q

Source of fuel, durration, cause of fatigue, effieceny, by products, process and rate of recovery of ATP/PC

A

PC, 10-12s, exhaustion of PC, very, heat, 2 MINUTES

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4
Q

Source of fuel, durration, cause of fatigue, effieceny, by products, process and rate of recovery of Lactic acid system

A

Glycogen, 30-40s (high)/2-3m(moderate), Build up of lactic acid as liver can resysises (OBLA/LIP), inefficent, lactate/hydrogen ions/heat, 30-60MINUTES

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5
Q

Source of fuel, durration, cause of fatigue, effieceny, by products, process and rate of recovery of aerobic

A

Carbs/Fats (Proteins extreme), 20m (high)/ more than 12h, very, heat/CO2/WATER, 8-12HOURS

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6
Q

4 types of training methods

A

aerobic, strength, anaerobic, flexibility,

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7
Q

4 examples of aerobic training

A

circuit, interval, fartlek, continuous

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8
Q

example of anareobic training

A

interval

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9
Q

4 examples of flexability training

A

Static, dynamic, PNF, Balisitc

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10
Q

3 examples of strength training

A

free/fixed weights, elastic, hydraulic

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11
Q

5 Principles of training

A

Variety, specificity, training thresholds, REVERSABILITY, PROGRESSIVE OVERLOAD

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12
Q

8 Adaptations to training

A

Haemoglobin levels, stroke volume, cardiac output, resting heart rate, LUNG CAPACITY, oxygen uptake, muscle hypertrophy, EFFECT ON FAST/SLOW MUSCLE FIBRES

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13
Q

Motivation types

A

positive, negative, intrisinc, extrinsic

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14
Q

3 anxiety types

A

trait, state, STRESS SOURCES

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15
Q

Arousal types

A

Optimal, low, high

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16
Q

4 psychological stratigies to enhance motivation/deal with stress

A

concetration/ATTENTION skills (focusing), mental rehersal/visualisation/imagery,relaxation techniques, goal setting

17
Q

Nutritional considerations for perfromance

A

pre, during, post

18
Q

pre perfromance (carb loading)

A

2-4 days before - taper training complex carbs, 3-4hours before - 500-600ml water, complex carbs, 1-2 hours before - simple carbs low GI, >1 hours before simple carbs high GI 250-300ml 15min before

19
Q

during perfromance

A

200ml to 300ml every 15 min for activity extending beyond 90 minutes

20
Q

post perfromance

A

Complex carbs refull lost gylcogen for next 8-12 hours, rehydrate 1L =1L fluid lost, then for next 3-4hours 150% water consumption

21
Q

5 supplementation

A

vitamins/minerals (calcium, iron, Vitamin D), caffeine, protein, creatine products

22
Q

Advantages and disadvantages of caffeine

A

harnesses protiens for aerobic use (gylcogen), focues, concerntration increases, alertness, Dehydration, (kidney strains)

23
Q

Advantages and disadvantages of protien

A

1.2-2g per 1kg body mass, products linked to cancer

24
Q

Advantages and disadvantages of creatine

A

Provides muscles with more PC available meaning muscles can train for longer, dehyrdation, health problems (liver failure)

25
Q

4 recovery strategies

A

Neutral, psychological, physiological, soft tissue

26
Q

Neutral examples

A

hydrotherapy and massage

27
Q

psychological examples

A

relaxation

28
Q

physiological

A

cool down, hydration

29
Q

soft tissue

A

CRYOTHERAPY

30
Q

3 stages of skill acquisition

A

autonomous, associative, COGNATIVE

31
Q

5 characteristic of the learner

A

Personality, confidence, prior experience, hertiaty (genes), ability

32
Q

4 learning environements

A

NATURE OF THE SKILL, PERFORMANCE ELEMENTS, PRACTISE METHODS, FEEDBACK

33
Q

nature of the skill examples

A

OPEN, CLOSED, GROSS, FINE, DISCRETE, SERIAL, CONTINUOUS, SELF-PACED, EXTERNALLY PACED

34
Q

PERFROMANCE ELEMLENTS

A

decision making, tactical and strategic DEVELOPMENT

35
Q

practise method examples

A

massed, distrabuted, whole, part

36
Q

feedback

A

internal, external, concurrent, delayed, knowledge of results, knowledge of performance

PDHPE (8 decks)

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