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Trials > PDHPE Core 2 > Flashcards

PDHPE Core 2 Flashcards

1
Q

Energy Systems

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

ATP/PC System

A 
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
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3
Q

Lactic Acid System

A

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

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4
Q

Aerobic System

A

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

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5
Q

Types of training and training methods

A
  1. Aerobic: fartlek, continuous, circuit, interval
  2. Anaerobic: anaerobic interval
  3. Flexibility: static, dynamic, PNF, ballistic
  4. Strength training: free/fixed weights, elastic, hydraulic
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6
Q

Aerobic training methods

A

Fartlek

Continuous

Circuit

Interval

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7
Q

Principles of Training

A
  1. Progressive Overload
  2. Specificity
  3. Variety
  4. Reversibility
  5. Training thresholds
  6. Warm up/Cool Down
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8
Q

Physiological adaptations in response to training

A
  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
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9
Q

Stroke volume and cardiac output

A

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

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10
Q

Oxygen uptake and lung capacity

A

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

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11
Q

Haemoglobin level

A

Binds and transports o2; molecules that carry oxygen.

—-> increases

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12
Q

Muscle hypertrophy

A

Change in the shape and size of muscles.

—-> increases

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13
Q

Slow twitch and fast-twitch muscle fibres

A

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

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14
Q

What is Vo2 max?

A

Maximum volume of oxygen the lungs can hold.

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

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15
Q

What are the different types of motivation?

A
  1. Positive/negative

2. Intrinsic/extrinsic

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16
Q

Psychological strategies to enhance performance

A
  1. Concentration/attention skills
  2. Mental rehearsal/visualisation/imagery
  3. Relaxation techniques
  4. Goal setting
17
Q

Anxiety and arousal

A
  1. Trait and state anxiety
  2. Sources of stress
  3. Optimum arousal
18
Q

Nutritional considerations

A
  1. Pre-performance, including carb loading
  2. During performance
  3. Post-performance
19
Q

Pre-performance + carb loading

A

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%.

20
Q

During performance

A

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.

21
Q

Supplementation

A

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

22
Q

Recovery strategies

A

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

23
Q

Stages of skill acquisition

A

Cognitive - beginner
Associative - intermediate
Autonomous - advanced/pro

24
Q

Characteristics of the learner

A

Personality, heredity, confidence, prior experience, ability

25
Q

The learning environment - nature of the skill

A

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

26
Q

The learning environment - the performance elements

A

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

27
Q

Practice method

A

Massed
Distributed
Whole
Part

28
Q

Feedback

A 
Internal 
External 
Concurrent 
Delayed 
Knowledge of results 
Knowledge of performance

Trials (7 decks)

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