PDHPE Core 2

Question 1

Energy Systems

Answer 1

1. ATP/PC (alactacid)
2. Lactic acid system
3. Aerobic system

Question 2

ATP/PC System

Answer 2

Adenosine Triphosphate 
Source of fuel: Creatine-phosphate  
Efficiency of ATP production: Limited
Duration of the system: 10-12 seconds 
Cause of fatigue: body has used up stores of PC 
By-products: none 
Rate of recovery: short; 2 minutes

Question 3

Lactic Acid System

Answer 3

No oxygen
Source of fuel: glucose and glycogen
Efficiency of ATP production: very efficient with glucose
Duration of system: depends on intensity; max = 30 secs
Cause of fatigue: lactate in muscles (OBLA)
By-products: pyruvic acid
Rate of recovery: 20 minutes to 2 hours for lactic acid to be removed from the blood

Question 4

Aerobic System

Answer 4

Requires oxygen
Source of Fuel: carbohydrates, fats, protein
Efficiency of ATP production: efficient in providing ongoing supply
Duration of system: up to a few hours
Cause of fatigue: depletion of glucose in working muscles
By-products: carbon dioxide and water
Rate of recovery: dependent on the type of activity. 24-48 hours

Question 5

Types of training and training methods

Answer 5

1. Aerobic: fartlek, continuous, circuit, interval
2. Anaerobic: anaerobic interval
3. Flexibility: static, dynamic, PNF, ballistic
4. Strength training: free/fixed weights, elastic, hydraulic

Question 6

Aerobic training methods

Answer 6

Fartlek

Continuous

Circuit

Interval

Question 7

Principles of Training

Answer 7

1. Progressive Overload
2. Specificity
3. Variety
4. Reversibility
5. Training thresholds
6. Warm up/Cool Down

Question 8

Physiological adaptations in response to training

Answer 8

1. Resting heart rate
2. Stroke volume and cardiac output
3. Oxygen uptake and lung capacity
4. Haemoglobin level
5. Muscle hypertrophy
6. Effect on slow/fast twitch muscle fibres

Question 9

Stroke volume and cardiac output

Answer 9

Stroke volume: amount of blood ejected out of the left ventricle per contraction. —–> increases
Cardiac output: amount of blood ejected out of the left ventricle per minute —-> increases

Question 10

Oxygen uptake and lung capacity

Answer 10

Oxygen uptake: volume of oxygen absorbed by the body
—-> increases
Lung capacity: how much oxygen the lungs can hold
—-> cannot change

Question 11

Haemoglobin level

Answer 11

Binds and transports o2; molecules that carry oxygen.

—-> increases

Question 12

Muscle hypertrophy

Answer 12

Change in the shape and size of muscles.

—-> increases

Question 13

Slow twitch and fast-twitch muscle fibres

Answer 13

Slow twitch - endurance athletes.
Fast twitch - explosive, anaerobic athletes.
—-> both increase

Question 14

What is Vo2 max?

Answer 14

Maximum volume of oxygen the lungs can hold.

Can be tested with a Vo2 max test on a stationary bike or treadmill.

Question 15

What are the different types of motivation?

Answer 15

1. Positive/negative

2. Intrinsic/extrinsic

Question 16

Psychological strategies to enhance performance

Answer 16

1. Concentration/attention skills
2. Mental rehearsal/visualisation/imagery
3. Relaxation techniques
4. Goal setting

Question 17

Anxiety and arousal

Answer 17

1. Trait and state anxiety
2. Sources of stress
3. Optimum arousal

Question 18

Nutritional considerations

Answer 18

1. Pre-performance, including carb loading
2. During performance
3. Post-performance

Question 19

Pre-performance + carb loading

Answer 19

Training diet must meet the fuel demands of training by including adequate supplies of carbohydrates.

Carb loading is used to maximise the body’s storage of glycogen in preparation for high intensity activities. It has the capacity to positively affect the athlete’s endurance, improving performance by 2-3%.

Question 20

During performance

Answer 20

The goal of intake during exercise is to reduce fluid loss and provide an additional fuel source for muscles and the CNS.

Foods suitable during the performance period to replenish glycogen stores are sports bars, gels, and sports drinks.

Question 21

Supplementation

Answer 21

Vitamins/minerals - vital, however, some multivitamins can exceed necessary vitamin consumption levels and therefore be detrimental to health
Protein - necessary for recovery for athletes, supplements only necessary with extreme levels of exercise
Caffeine - has been proven to improve performance in endurance scenarios
Creatine products - no recorded improvement of performance

Question 22

Recovery strategies

Answer 22

Physiological strategies - cool down and hydration
Neural strategies - hydrotherapy and massage
Tissue damage strategies - cryotherapy
Psychological strategies like relaxation

Question 23

Stages of skill acquisition

Answer 23

Cognitive - beginner
Associative - intermediate
Autonomous - advanced/pro

Question 24

Characteristics of the learner

Answer 24

Personality, heredity, confidence, prior experience, ability

Question 25

The learning environment - nature of the skill

Answer 25

Open - occur in an environment that is frequently changing / unpredictable Closed - occur in an environment that is stable and predictable Gross - gross motor skills involve large muscle groups. e.g. running, jumping, surfing Discrete - distinctive beginning and end to the skill Serial - a sequence of smaller movements that make up the whole skill Continuous - has no distinct beginning or end Self-paced - performer determines the time and pace of execution Externally paced - factors external to the performer determine the pace of execution

Question 26

The learning environment - the performance elements

Answer 26

Decision making Strategic and tactical development Tactical awareness example: zoning defence in netball

Question 27

Practice method

Answer 27

Massed Distributed Whole Part

Question 28

Feedback

Answer 28

``` Internal External Concurrent Delayed Knowledge of results Knowledge of performance ```