PDHPE (Core 2) Flashcards
What does ATP stand for?
Adenosine Triphosphate
What happens when ATP splits?
Energy is released, turning it into ADP (Adenosine Diphosphate)
What role does Phosphocreatine (PC) play in energy production?
Helps resynthesize ATP quickly
How long do ATP/PC energy stores last?
About 10 seconds
What is the recovery time for the ATP/PC system?
Full recovery occurs in 2 minutes, with 50% recovery in the first 30 seconds
Is the Lactic Acid Energy System aerobic or anaerobic?
Anaerobic (without oxygen)
What is glycolysis?
The process of breaking down glucose
What does glycogen break down into in the absence of oxygen?
Pyruvic acid
What is a consequence of lactic acid buildup?
Muscle fatigue
How long does the Lactic Acid Energy System last at 70-80% intensity?
2-3 minutes
What is the recovery time for the Lactic Acid Energy System?
30-60 minutes
What activities does the Aerobic Energy System support?
Activities lasting more than a few minutes
What is the primary fuel source for the Aerobic Energy System?
Carbohydrates first, then fats
What is glycogen sparing?
Allows fats to be used first, preserving glycogen for later
How does the Aerobic Energy System differ in ATP production compared to anaerobic systems?
Produces large amounts of ATP but at a slower rate
What is Continuous Training?
Steady activity for 20+ minutes, heart rate stays above the aerobic threshold
What is Fartlek Training?
Varying speeds and terrain, engaging both anaerobic and aerobic systems
What is Interval Training?
Alternating work and rest periods, longer duration and shorter rests than anaerobic training
What is Circuit Training?
A series of exercises with minimal rest
What is an Anaerobic Interval?
High-intensity work with specific recovery periods
What defines Short Anaerobic training?
Less than 25 seconds, develops ATP/PC system
What defines Medium Anaerobic training?
25 seconds to 2 minutes, develops lactic acid system
What defines Long Anaerobic training?
1-2 minutes, develops both lactic acid and aerobic systems
What are the benefits of Flexibility Training?
Increases muscle length, prevents injuries, and improves coordination
What factors affect flexibility?
Age, gender, temperature, and exercise
What is Static Stretching?
Holding a position for a period
What is Ballistic Stretching?
Bouncing movements to extend range
What is PNF Stretching?
Lengthening a muscle against resistance, alternating between static and strength-building phases
What is Dynamic Stretching?
Using movement and momentum to stretch
What is the principle behind Strength Training?
Involves slight muscle tears that repair stronger
What types of Strength Training exist?
- Fixed Weights
- Free Weights
- Elastic Resistance
- Hydraulic Resistance
What is a key benefit of Aerobic Training for footballers?
Improves endurance
What does Anaerobic Training improve for footballers?
Improves sprints and explosive movements
What is the purpose of Flexibility Training in football?
Prevents injuries and improves kicking range
What does Strength Training help with in football?
Helps maintain control of the ball and increase kicking power
What are the principles of training?
Training must be specific, progressive, and properly managed for optimal results
What is Progressive Overload?
Gradually increasing intensity to see improvements
What does Specificity in training refer to?
Training should match the sport’s energy system and skill requirements
What is Reversibility in training?
Gains can be lost after long breaks
Why is Variety important in training?
Keeps athletes engaged and prevents plateaus
What are Training Thresholds?
Athletes must train within specific zones for improvement
What is the purpose of a warm-up?
Increases joint mobility, body temperature, and enzyme activity
What does a cool-down do?
Disperses lactic acid and replenishes energy stores
What improvements result from training?
Improvements in cardiovascular and muscular systems
What is a characteristic of trained athletes regarding resting heart rate?
Lower resting heart rate
How does endurance training affect Stroke Volume?
Increases blood pumped per beat
What is Cardiac Output?
Blood pumped per minute
What is VO2 Max?
Maximum oxygen muscles can use
What is the average lung capacity in males?
~6000mL
What is the role of Haemoglobin?
Carries oxygen in red blood cells
How does training affect haemoglobin levels?
Training increases haemoglobin levels, improving oxygen transport
What is Muscle Hypertrophy?
Increase in muscle size due to training
What happens to muscles without training?
Muscles can shrink (muscular atrophy)
What do Fast Twitch Fibres do?
Contract quickly, used for explosive movements
What do Slow Twitch Fibres do?
Contract slowly, suited for endurance activities
What is positive motivation?
A reward for a good performance
Example: Reward for winning a game or match
What is negative motivation?
A punishment for a poor performance
Example: Playing a bad shot in golf or making a bad play and feeling disappointed
Define intrinsic motivation.
Comes from the athlete themselves
Example: Satisfaction found in achieving a personal best
Define extrinsic motivation.
Comes from an external source
Example: Reward from playing well from parents and coaches
What is trait anxiety?
General level of stress characteristic of each individual
Varies according to an individual’s personality
What is state anxiety?
Characterized by heightened emotions in response to fear or danger
Varies according to the situation an individual is in
List the sources of stress.
- Personal pressure
- Competition pressure
- Social pressure
- Physical pressure
What is optimal arousal?
A specific level of anxiety necessary for sport performance
Can facilitate the execution of specific skills
What does the Inverted U theory state?
Optimal arousal is at the peak
What are concentration/attention skills?
Ability to focus on appropriate cues for optimal performance
Factors affecting concentration include external and internal factors
What is sustained concentration?
Required in activities like distance running, cycling, tennis
What is short bursts of concentration?
Required in activities like cricket, golf, field events
What is intense concentration?
Required in sprinting events, bobsleigh, skiing
How can one maintain focus?
By setting process goals (trigger words - technique)
What is mental rehearsal/visualisation/imagery?
Cognitive rehearsal of a task in the absence of physical movement
Athletes picture themselves executing a skill
What are relaxation techniques used for?
To manage anxiety and calm the athlete to correct arousal levels
What is progressive muscular relaxation?
Reducing stress and anxiety by tensing and relaxing muscles
What is mental relaxation?
Controlled breathing to relax the mind
What is self-hypnosis?
Deep breathing to allow the athlete to focus solely on their breath
What is centred breathing?
Controlling breathing to release tension
What is the purpose of goal setting?
To maintain motivation by giving direction and an endpoint
What are short-term goals?
Achievable in a limited period (e.g., each week)
What are long-term goals?
Achievable over a longer period (e.g., whole season)
Define behavioural goals.
Goals that improve behavioural expectations
Define performance goals.
Athlete’s desired level of success
What does SMART stand for in goal setting?
- Specific
- Measurable
- Achievable
- Relevant
- Time-bound
