PE Textbook Content

Question 1

Energy

Answer 1

Power derived from fuels

Question 2

Fitness

Answer 2

The state of being physically fit

Question 3

Training

Answer 3

Tasks to enhance energy and fitness

Question 4

Carbohydrates

Answer 4

Stored as glycogen, easy to break down, ideal energy source, up to 120 minutes of exercise

Question 5

Proteins

Answer 5

Essential amino acids - cannot be made by body
Non-essential amino acids - made by body
Used for growth and repair, last resort energy choice

Question 6

Fats

Answer 6

Essential fatty acids - cannot be made by body
Non-essential fatty acids - made by body
Requires time and oxygen to break down, low to moderate intensity activities

Question 7

ATP

Answer 7

Adenosine triphosphate - high energy bond breaks and provides heat and energy (becomes ADP) cyclical

Question 8

ATP-PC system

Answer 8

Maximum intensity, short duration
10-15 seconds
2-3 minute recovery

Question 9

Lactic acid system

Answer 9

Medium-high intensity, short duration
60-90 seconds

Question 10

Aerobic system

Answer 10

Low intensity, long duration
infinite

Question 11

Components of fitness

Answer 11

(Some Silly Aardvarks Found Massive Ant Pants)
Strength
Speed
Aerobic capacity
Flexibility
Muscular endurance
Agility
Power

Question 12

Strength

Answer 12

ability for muscles to exert force against resistance

Question 13

Speed

Answer 13

ability to move quickly

Question 14

Agility

Answer 14

ability to move in different directions quickly and accurately

Question 15

Muscular endurance

Answer 15

ability to sustain repeated muscle contractions

Question 16

Flexibility (component)

Answer 16

ability to move through a full range of motion

Question 17

Aerobic capacity

Answer 17

ability of heart, lungs, and circulatory system to supply oxygen and nutrients to body

Question 17

Power

Answer 17

ability to exert maximum force quickly

Question 18

Tapering

Answer 18

gradually reducing work volume and intensity in the lead up to competition

Question 19

Training zones

Answer 19

determines upper and lower limits of intensity for training, % of heartrate

Question 19

Periodisation

Answer 19

dividing a larger period of training time into smaller periods (annual plans, macrocycles, training phases, mesocycles, microcycles, training sessions)

Question 20

Recovery training zone

Answer 20

> 65% MHR

Question 21

Aerobic training zone

Answer 21

60-80% MHR

Question 22

Lactate threshold training zone

Answer 22

80-85% MHR

Question 23

Anaerobic training zone

Answer 23

85%+ MHR

Question 24

Principles of training

Answer 24

(Iridescent Seals Investigate Very Dangerous Fairy Penguins) Individuality Specificity Intensity Variety Duration Frequency Progressive overload

Question 25

Individuality

Answer 25

appropriate for individual circumstances

Question 26

Specificity

Answer 26

specific to sport

Question 27

Intensity

Answer 27

the magnitude of exertion

Question 28

Variety

Answer 28

range of different training activities

Question 29

Duration

Answer 29

length of training times

Question 30

Frequency

Answer 30

number of trainings in time period

Question 31

Progressive overload

Answer 31

gradual increases in training load

Question 32

Training methods

Answer 32

(Roy's Crazy Flamingo Consumed Fermented Iguanas) Resistance Circuit Flexibility Continuous Fartlek Interval

Question 33

Resistance

Answer 33

exercise working against a resistance

Question 34

Circuit

Answer 34

different training methods performed consecutively

Question 35

Fartlek

Answer 35

continuous training with varied intensity

Question 36

Continuous

Answer 36

same intensity for an extended period of time

Question 37

Flexibility

Answer 37

stretching muscles, tendons, and ligaments

Question 38

Interval

Answer 38

manipulates periods of work and rest

Question 39

General Adaptation Syndrome

Answer 39

Alarm, resistance, exhaustion

Question 40

Distress

Answer 40

Bad stress (injury, exhaustion)

Question 41

Eustress

Answer 41

Good stress (physiological adaptation)

Question 42

Why are fatigue and recovery important?

Answer 42

Self-healing mechanisms repair and prepare for the return of a stressor (physiological adaptation). Appropriate training load = adequate recovery time

Question 43

Intra-session recovery

Answer 43

recovery in a single training session

Question 44

Inter-session recovery

Answer 44

recovery between training sessions

Question 45

Active recovery

Answer 45

Low intensity activity, reduces heartrate

Question 46

Passive recovery

Answer 46

inactive, immobile

Question 47

Fitness-fatigue model

Answer 47

0-48 - detrimental (too fatigued) 48-72 - optimal (gains) 72+ - low impact (gains lost)

Question 48

Phases of competition

Answer 48

Preparatory - increase general fitness Pre-comp - optimising energy & fitness and skills specific to event Comp - maintaining fitness and skills, optimise performance in authentic game environment Transition - rest and recovery post comp

Question 49

Why is it important to understand energy, fitness and training together?

Answer 49

Each are vital for athletes to maximise performance

Question 50

Energy processes involved in food consumption

Answer 50

Chemical energy is converted to mechanical energy

Question 51

VO2 max

Answer 51

an athlete's ability to intake maximal oxygen and deliver to working muscles

Question 52

OBLA

Answer 52

onset of blood lactate accumulation (lactate turn point) where blood lactate is accumulated at a rate faster than it can be expelled

Question 53

How to calculate MHR

Answer 53

206.9 - (0.67 x age)

Question 54

Acute vs Chronic

Answer 54

Acute is immediate, chronic is long term

Question 55

What are the steps to creating a training program

Answer 55

Step 1 - game analysis Step 2 - identify objectives Step 3 - develop program

Question 56

Movement strategy

Answer 56

Create space by dumping, 3-person rucking, 2-person rucking, wrapping, switching,, dump-and-splitting