PE EXAM STUDY Flashcards
Newton First law of motion (Inertia)
Inertia is a body’s resistance to change its motion.
- A heavy body is harder to move or slow down because it has a greater mass.
- Inertia is directly related to mass.
- An object at rest will remain at rest unless acted on by an external force.
- An object in motion will continue in motion unless acted on by an external force. E.G., Ball travels less distance in the wind.
Newtons Second law of motion (Force)
The acceleration of an object is directly proportionate to the amount of force applied and inversely proportionate to its mass.
Acceleration = Force/mass
Force = Mass x Acceleration
Newtons Third law of motion (action and reaction)
For every action there is an equal and opposite reaction
- Action force (push on ground) reaction force (take off from ground)
Angular Motion
Angular velocity
Angular velocity is referred to as the speed of rotation or in other words, how quickly something rotates
Moment of inertia
he moment of inertia is referred to as the resistance of a body to change state when rotating. Its reluctance to rotate. If a body has a high reluctance to rotate, it will have a lower angular velocity. If a mass has a low resistance to rotate, then it will have a higher angular velocity.
Moment of inertia = mass x distance from the axis of rotation
Momentum
A measure of motion, Momentum = Mass x Velocity
- A heavy fast-moving body has large momentum
- A lights slow-moving body has low momentum
- A stationary body has no momentum but has inertia
Levers
The smaller the lever the more control you have over the lever and the direction the ball is going. When you lengthen a lever, you will aloe someone to apply more force.
First class levers
used to generate great speed. Axis is between the force and resistance. (FAR)
- Examples, rowing oar, crowbar, scissors
Second class levers
Used to increase the strength that humans can apply to objects. Resistance is between the axis and the force (ARF). Force arm is always longer than the resistance.
- examples, wheelbarrow and bottle opener.
Third class levers
The most common in the body. The force is between the axis and resistance (AFR).
- Examples, Bicep curl, Kicking a ball
Factors affecting the flight or projectiles.
speed of release, most important the greater the velocity at release = greater distance.
- Angle of release
- Height of release, as Hight of release increases so does distance.
- Gravity
- Air resistance
Angle of release
when throwing for distance, the optimal angle of release is 45 degrees which provides equal components of vertical and horizontal force.
- However, as spin and air resistance are usually present the optimal angle of release is between 35 and 45 degrees
- the optimal angle of release depends on, Hight of realise, velocity of release, shape, and mass of projectile.
Air Resistance
Air resistance markedly reduces the distance of throw or hit. Eg in a vacuum a soccer ball kicked at 35m/s at an average of 45 degrees would travel 125 meters in reality it travels only 65 meters due to air resistance.
- The air acts in two ways as the projectile travels through it. First as a frictional force through which the projectiles has to push and second as the air is disturbed it creates a drag force.
- the effect of air resistance depends on size, shape, mass, momentum and velocity of projectile and spin.
Types of movement skills
Open- are performed in a constantly changing and externally paced environment eg, the changing of speed, Hight, force, and direction. (a sport in which the speed of a ball variers).
Closed- are performed in a predictable, self-paced environment where there are no interruptions or changes in the surroundings. Eg, gymnastic moves, indoor archery.
Fine- involves the cooperative use of small muscle groups and the senses of sight and touch eg writing by hand
Gross- involves a combination of large muscle actions that result in a coordination movement eg, skipping.
Discrete- involve movements of brief duration, and they are easily defined by a distinct beginning and end. Eg a kick, throw, or catch.
Serial- are a series or group of discrete skills strung together to create a more complicated. Eg performing a gymnastic routine.
Continuous- have no distinct beginning or end eg, swimming.
Task constraints
ask-related constraints include the rules of the game, equipment used, and the speed and accuracy required.
- level of pressure
- rules, eg 3 secs, contact, off-side.
- area/size
- number of players
- time
- scoring method
- zones/areas
- equipment, modified, size, weight
Environmental constraints
- Environmental constraints are those that are external to the individual such as the weather, sociocultural restraints, and gravity.
- Court surface
- temperature, weather
- background noise
- motivation of peers
- crowd, spectators
- peers, teachers watching
- cultural factors
Coaching approaches – direct
The direct approach is an instructor-oriented approach to coaching movement skills; learner is told what to do and how to do it.- Skill and Drill
- Explicit instruction
- Necessary for beginners
Coaching Approaches – constraints based.
The constraints-based approach to instruction encourages the learner to discover effective skill technique- Promotes decision making
- less likely to choke in the pressure of the real game.
- can be more fun and engaging for learners
Practice Distribution
Massed practice- continuous repetition of a skill
Little or no rest
Often used for discrete, closed skills to ingrain a correct technique.
Advantages of constraints-based coaching.
The constraints-based approach has a number of advantages.
- Practice closely replicates the game environment, facilitating the development of more applicable skills.
- Practice is more varied ensuring the development of versatile skills, as well as providing the learner with a more interesting and engaging learning environment.
- the learning is implicit
- implicit learners make better problem solvers and are less likely to choke at times of stress.
- it develops both technical and tactile awareness.
- it engender independent/autonomous learning
Respiratory System
Ventilation- the amount of air we inhale per minute.
Tidal Volume- the amount of air inhale per breath
Respiratory rate- the number of breaths we take per minute.
V = TV x RR
Acute responses
Acute responses are the body’s immediate, short-term responses that last only for the duration of the training or exercise session (recovery) afterwards.
Pulmonary diffusion
Oxygen passing from lungs to the capillaries, from a high concentration to a low concentration.
Heart rate
Resting heart rate (RHR)- refers to the number of heart beats per minute while the body is at rest, on average 70 beats per min for an adult.
Maximum heart rate (MHR)- is the highest heart rate value achieved in an all-out effort to the point of exhaustion. 220 - age
Respiratory Acute responses
Increased ventilation
- Increased V02 max
- Increased Tidal Volume
- Increased Respiratory Rate
- Increased pulmonary diffusion
Cardiovascular Acute responses
Increased Heart Rate
- Increased Cardiac Output
- Increased Blood pressure
- Increased Blood volume
- Redistribution of blood flow
ATP
ATP breaks down to ADP and PI and energy.
3 systems used to reunite/resynthesise ATP.
- APT-PC system
- Anaerobic glycolysis system
- Aerobic system
Chemical Fuels
Phosphocreatine
- (PC or CP)
Recovery
Active recovery – is low intensity (60-70% MHR)
Passive recovery – Allows for the extra oxygen to replenish the ATP-PC. Takes approximately 3 mins.
ATP- Passive recovery
Anaerobic Glycolysis- Active recovery
Aerobic system- Active recovery
Phosphocreatine (PC and CP)
1- Consists of Creatine and Phosphate bound together by a high energy bond.
2- Stored in limited quantities within the muscle cells.
3- high energy substrates capable of storing and releasing energy.
4- when bond is broken, energy is released that allow free phosphate molecule to rebound with ADP to form ATP.
5- creatine is naturally found in skeletal muscle and found in foods we eat.
Fats
- Perform many vital roles – protect body organs, maintain body temperature, hormone production, energy stores for the body.
2- sources of fat include butter, margarine, eggs, oils, nuts, tuna & salmon.
3- found in form of- fatty free acids (in blood) (fatty free)
- triglycerides (in muscles) converted back to FFA
- Adipose tissue – Fat (around the body)
4- body’s preferred fuel during - rest
- During prolonged submaximal exercise
5- A greater amount of o2 is required by the body to utilise fats as a fuel than to use CHO to produce ATP.
Carbohydrates CHO
1- The body’s preferred source of fuel, particularly during exercise.
2- play a key role in the performance of exercise lasting an hour or more. Therefore, CHO intake before, during and after exercise is vital.
3- found in fruit, cereal, bread, pasta & vegetables
4- CHO found in foods are converted to glucose for immediate energy and to glycogen to be stored in the muscle.
5- Glucose is a specific form of sugar found in the blood and is absorbed from the intestines into the bloodstream.
6- the blood carries glucose to the muscle, where it enters the muscles through the aid of insulin.
7- inside the muscle
- glucose is used for ATP production
- Excess is stored as glycogen
8- two forms of CHO used for ATP production
- Blood Glucose, important for intense exercise bouts.
- Muscle glycogen & liver glycogen, important for sustained aerobic activity. Converted back to glucose.
Energy utilisation at rest
The aerobic system is dominant at rest.
- Fats contribute 2/3 of food fuels
- CHO contribute 1/3 of food fuels
- Protein contribution is minor
Energy transfer in the body
Energy transfer in the body
- We need constant supply of energy so that we can perform everyday tasks. The more exercise we do the most energy is required.
- the intensity and duration of an activity play an important role in the way in which energy is provided.
ATP-PC Systems
The Rapid availability of PC is important for providing contractions of high power, such as in the 100m or in a short burst of intense activity during a longer game i.e., a fast break in basketball.
1- Immediately available (PC stored in muscle)
2- Simple/Quick chemical reaction (PC split)
3- Does not use oxygen
4- High intensity activates involving explosive movements
5- high intensity activates involving explosive movements, sprinting/long jump/throwing the javelin/pole vault. Fitness components of muscular power & speed.
6- Associated with fast twitch fibre recruitment (high stores of PC)
7- Largest contribution for the first 1-5 seconds
8- Exhausted after approx. 10 seconds of intense activity.
9- PC replenishment
- 50% after 30 seconds passive recovery
- 100% after 3 minutes passive recovery
Rate
rate is the speed at which ADP can be resynthesised to ATP. The quicker the ADP can be resynthesised, the quicker it can be broken down again to provide energy for muscle contraction. For example, the rate of ATP using CHO is 1 mole/min compare with fats (more than 1 mole/min)
Yield
Yield is the amount of ADP that can be resynthesised to ATP. A higher amount of ATP available means more ATP can be broken down. Providing larger amounts of energy for muscle contraction. For example, fats provide a large yield of ATP (100) compared to CHO (38 ATP)
Agility
Definition
- Agility is the ability to change direction rapidly and accurately with balance
Tests
- Illinois agility test
- semo agility test
- 5-0-5 agility test
Training method to improve FC.
- short interval
Examples
- dodging opponent in team sports, rugby, wrestling, boxing
Balance
Definition
- Balance is the ability to maintain equilibrium when stationary or moving.
Tests
- Standing balance test
Training method to improve FC.
- resistance (core muscles)
Examples
- surfing - Horse riding
- skiing
- gymnastics
- water skiing
Coordination
Coordination
Definition
- Coordination is the ability to carry out a series of movement smoothly and efficiently
Tests
- Alternate hand wall test
Training method to improve FC.
- Spot specific
Examples
- Squash - Throwing
- tennis serve
- catching
- kicking
Muscular Power
Definition
- Is the ability to contract muscle with speed and force over a short period of time. MP = speed x strength
Tests
- Vertical jump test
- Basketball throw test
Training method to improve FC.
- Plyometrics
- Resistance
Examples
- Javelin
-High jump
Aerobic Power
Aerobic Power
Definition
- Aerobic power is the maximum rate of energy production from the aerobic energy system.
Tests
- 20-meter shuttle run
- 1.6km walking/run test
- VO2 max test (advanced only)
Training method to improve FC.
- Continuous - Fartlek
- Long Interval - HIIT
Examples
- Marathons
- 5 km run
- 1500m swim
Speed
Definition
- Speed is the ability to move all or part of the body as quickly as possible
Tests
- 35m and 50m sprints tests
Training method to improve FC.
- Short interval training
Examples
- 100-meter sprint
- long jump run ups
- speed skating
Anaerobic Capacity
Definition
- focuses on ATP-PC system and anaerobic glycolysis system, Anaerobic capacity refers to the total amount of work that can be done by the anaerobic system
Tests
- Phosphate recovery test
- 30/40/50-meter sprint test
Training method to improve FC.
- Short and intermediate interval training
Examples
- 100m/200m sprint
- 50m swim - long jump
- shot put
Muscular Strength
Definition
- Muscular strength is the maximum amount of force that a muscle can exert against some form of resistance in a single effort.
Tests
- Grip strength test
- Maximum bench press
Training method to improve FC.
- resistance training
Examples
- powerlifting
- Shot put
Muscular Endurance
Definition
- Muscular endurance is the ability of a muscle or muscle groups to do repeated contractions against a less-than-maximum resistance for a given period.
Tests
- 1 minute sit up test
- 1 minute push up test
Training method to improve FC.
- Resistance AN - Long int AE
- Intermediate interval AN
- continuous AE - HIIT AE
- Fartlek AE - Circuit AE
Examples
- Triathlons - rock climbing
- Gripping a tennis racquet
- Swimming - Rowing
Flexibility
Definition
- is the ability to move joints and muscles through their full range of motion.
- Dynamic flexibility: Resistance to motion in a joint
- Static Flexibility: Range of motion under stationary conditions
Tests
- Sit and reach test
Training method to improve FC.
- specialised flexibility
Examples
- Gymnastics
- Dancing
- Diving
- Hurdling
- Tackling
Activity Analysis
skill frequency
- Movement patterns
- Heart rates
- Work-to-Rest ratio
- Data collection
Work-to-Rest
1:5 ATP-PC system
- 1:3-1:4 anaerobic glycolysis
- 1:1-1:2, 2:1 Aerobic system
Activity analysis sentence starters
the data in fig 1 shows (add specific data) and table 2 shows (add specific data). These actions require the performer to (add specific movement/action example from sport).
- Due to the large amount of (example of movement/action) shown in fig 3.
- A player would require a high level of (add fitness component) to participate successfully in the game of (sport)
Overload
The goal of any training program is to cause positive long-term or chronic adaptations to enhance performance.
- Once a performer becomes accustomed to this new training stimulus adaptations will plateau, therefore we need to apply progressive overload to training to ensure continual positive adaptations.
- 2-10% adjusted at a time, only change one variable.
Frequency
The number of training sessions per week to ensure improvements in the desired fitness components and energy system can further accelerate chronic adaptations. The greater the frequency of training, the greater the results however sufficient rest periods must be implemented.
Warm Up
10 mins jog at 60% MHR followed by 5 dynamic stretches at 3-4 REP for 5 reps, 2 sets.
- walking lunges - leg sweeps
- High knees
- open/close gate (groin stretches)
- leg swings
Increasing (overload)
Distance, duration, intensity, resistance, sets, reptations, frequency and range
