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PE Studies > Test on Friday 22/10/21 > Flashcards

Test on Friday 22/10/21 Flashcards

1
Q

Gross Motor Skill

A
  • Requires movement of major muscle groups, includes fundamental movements such as walking, running, balance, and jumping.
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2
Q

Fine Motor Skill

A
  • Requires movement of smaller muscle groups for precise movement. Involves coordination between hands and eyes. E.g., writing, typing, strumming.
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3
Q

Discrete Motor Skill

A
  • Have clear start and end, soccer shot, golf swing, platform dive.
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4
Q

Serial Motor Skill

A
  • A number of discrete skills put together, floor routine in gymnastics.
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5
Q

Continuous Motor Skill

A
  • Do not have clear start and end, cycling and jogging.
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6
Q

Closed Motor Skill

A
  • When a performer has control over performance environment or requires repetition of successful moves. E.g., gymnastics.
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7
Q

Open Motor Skill

A
  • Where performer has to be flexible and adapt to their performance environment that changes. E.g., kayaking, soccer, rugby.
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8
Q

Simple Motor Skill

A
  • Quickly learned, no time pressure, one cue only, e.g, hitting baseball off a tee.
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9
Q

Complex Motor Skill

A
  • Requires longer learning and practice, time pressure, many cues. E.g., Hitting a baseball thrown by a pitcher.
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10
Q

Fitts and Posner: Cognitive Phase

A
  • Performer learns the nature and demands of the task, movements consciously controlled, demonstration of skill is necessary, instruction should be simple.
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11
Q

Fitts and Posner: Associative Stage

A
  • Practice to develop/consolidate motor programs, consistency improves, number of errors decrease, associate environmental cues with actions. Intermediate.
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12
Q

Fitts and Posner: Autonomous Stage

A
  • Performer’s movements are fluent, coordinated, and effortless. Increase in speed and accuracy of response. Attends to relevant cues only. Able to self-correct. Skills are near automated. Expert. Consistent.
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13
Q

Information Processing Model: Identification of Stimuli

A
  • Involves sensory mechanisms detecting cues in environment.
  • Information received via sight, sound, touch, proprioception, equilibrium.
  • Gathered via internal and external sources.
  • Relevant information sent to brain for further analysis.
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14
Q

Information Processing Model: Response Identification

A
  • Stimulus Detection is influenced by ability of sense organs, strength of cue, length of cue, noise, level of arousal, and experience.
  • Decision-Making Mechanism: After all data is interpreted, the performer makes a decision on what to do. This response is affected by past experiences, knowledge, and skill level. A skilful player has more responses to select from and decision-making process takes longer as the number of responses increases.
  • Response Selection: CNS prepares to produce a selected response as a result of decision making. Messages are sent via the neuromuscular system to muscles and nerves to create movement.
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15
Q

Information Processing Model: Response/Output

A
  • Involves neuromuscular system producing movements required to produce the selected response. This response is chosen by the performer and the muscles are prepared for coming task.
  • Complexity of task determines amount of time required for response programming; simple tasks have fast response programming and complex skills have more information to process thus making muscle response slower.
  • This is the production of the action by the selected decision-making process and is the movement time component in total response time.
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16
Q

Response Time

A
  • Time taken from presentation of a stimulus to the completion of the movement.
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17
Q

Reaction Time

A
  • Time between presentation of stimulus and initiation of a response.
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18
Q

Movement Time

A
  • Time taken from the initiation of the movement to the completion of the movement.
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19
Q

Information Processing Model: Feedback

A
  • Athlete receives feedback about performance of selected response.
  • Can be internal, external intrinsic, or external augmented.
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20
Q

Intrinsic Feedback

A
  • Received from sensory receptors inside muscles, joints and tendons which provide info to the performer about their execution.
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21
Q

Extrinsic Feedback

A
  • Information received from outside the body.
  • Knowledge of Performance and Knowledge of Results.
  • Knowledge of Performance: Subjective feedback that a performer receive regarding the quality of their movement or technique.
  • Knowledge of Results: Objective feedback which provide the performer with info regarding the success of their performance in achieving a desired outcome.
  • Concurrent Extrinsic: Provided during the performance via a coach. Used to immediately make a change in performance if needed or matain current performance.
  • Terminal Extrinsic: Provided by an external source after movement has been completed. Used to change future performance.
  • Non-verbal Extrinsic: Communicated to the performer without using words. Gestures, body language, posture, facial expressions, and hand signals convey this. Used to reinforce verbal feedback.
  • Verbal Extrinsic: Spoken feedback provided by a coach or similar. Is specific, constructive, directed at changeable behaviour, and is clear and concise.
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22
Q

Factors affecting Skill Acquisition

A
  • Age, Skill and Fitness Level, Injury, Level of competition, and type of activity.
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23
Q

Health-related Fitness Components

A
  • Closely associated with health and fitness and are more important to health than to sporting ability.
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24
Q

Cardiorespiratory Endurance (HFC)

A

◊ The ability of the heart and respiratory system to produce aerobic energy/ATP.

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25
Q

Muscular Strength (HFC)

A
  • The maximal force that can be generated by a muscle or muscle or group in one maximal effort. (1 Rep Max).
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26
Q

Muscular Endurance (HCF)

A
  • Ability of a muscle or muscle group to perform repeated contractions (concentric, eccentric or isokinetic) for an extended period of time, or to maintain a contraction for an extended period of time (isometric contraction) in the face of fatigue
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27
Q

Flexibility (HCF)

A
  • Range of Motion around a joint.
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28
Q

Body Composition (HCF)

A
  • Describes the different components, when taken together, that make up a person’s body weight
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29
Q

Skill-related Fitness Components

A
  • Are referred to as athletic ability or performance components and are more important to improved performance in sport & physical activity.
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30
Q

Muscular Power (SFC)

A
  • The ability to exert a maximal contraction quickly or in one explosive effort.
31
Q

Coordination (SFC)

A
  • The ability to use the body’s senses to execute motor skills smoothly & accurately.
32
Q

Balance (SFC)

A
  • Maintaining equilibrium whilst stationary or moving.
33
Q

Agility (SFC)

A
  • The ability to change body position or direction quickly an accurately while maintaining balance.
34
Q

Speed (SFC)

A
  • The rate of motion, how fast you can move a body part from one point to another.
35
Q

Reaction Time (SFC)

A
  • The time from the presentation of a stimulus to the onset of a response
36
Q

F.I.T.T.E.R. Principles of Training

A 
F - Frequency
I - Intensity
T - Time
T - Type of Exercise
E - Extension 
R - Reversibility
37
Q

Resistance Training

A
  • Aims to build muscle strength, muscle power, or local muscular endurance by exercising muscles or muscle groups against a resistance.
  • Muscle fibres are recruited according to intensity levels.
  • Slow twitch fibres are recruited at lower intensities.
38
Q

Isotonic Weight Training (Resistance)

A
  • Muscle changes in length working against a constant load e.g., a bicep curl, bench press. Can be divided into two contractions.
  • Concentric: Muscles shortens during contraction, raising phase.
  • Eccentric: Muscle lengthens during contraction e.g., lowering phase.
39
Q

Isometric Resistance Training

A
  • Where the joint angle and muscle length do not change during contraction. E.g., Plank, wall sit.
40
Q

Isokinetic Weight Training

A
  • Results in a change in muscle length against a varying load so that the resistance changes throughout the muscle’s ROM. E.g., done with machines.
41
Q

Interval Training

A
  • Series of repeated bouts of exercise interrupted at pre-determined rest periods or lighter exercise.
  • Benefits: Pacing is developed, specific energy systems targeted, lactate intolerance can be developed.
42
Q

Continuous Training

A
  • Involves performing an activity, such as jogging, cycling, swimming, nonstop for a period of time.
43
Q

Circuit Training

A

Comprises a sequence performance of exercises at different activity stations completed in a given time or by a pre-determined work to rest ratio.

44
Q

Fartlek Training

A
  • Variation of continuous training, involves changes of intensity throughout the training session.
45
Q

Plyometrics

A
  • A training method used to produce fast, powerful movements, and to improve the functions of the nervous system.
46
Q

ATP

A
  • A chemicla compound called adenosine triphosphate that is responsible for producing energy for movement.
47
Q

Food as Energy

A
  • ○ From ingestion to actual ATP production that allows muscular contraction, everything we eat is broken down & either used immediately, excreted, or stored as chemical energy which must be converted to mechanical energy to allow for muscular contractions.
48
Q

Carbohydrates

A
  • Broken down into glucose for blood transportation.
  • Stored as glycogen in muscles & liver.
  • CHO is the body’s preferred fuel source, particularly during exercise.
  • Found in sugar & starches, in foods such as fruit, cereal, bread, pasta & veggies
49
Q

Glycemic Index

A
  • The ranking of CHO based on their immediate effect on blood sugar levels.
  • Measured 1 - 100.
50
Q

Fats

A
  • Are broken down into fatty acids, found in adipose tissue & the blood, or triglycerides which are stored in the muscles.
51
Q

Protein

A
  • Makes a negligible contribution to energy production during exercise.
  • Essential for builiding connective tissue and muscle cells, and acts as enzymes which speed up chemical reactions.
  • Used for growth and repair.
52
Q

ATP-CP System

A
  • Fuel: Combo of stored ATP and stored CP
  • Intensity: Max efforts, >95% max HR
  • Duration: Short duration (roughly 10 seconds)
  • Rate: Very fast
  • Yield: Low
  • ATP lasts 1-2 seconds & CP lasts 7-8 seconds.
  • Used in power sports: Sprinting, Weightlifting, Jumping.
53
Q

Anaerobic Glycolysis

A
  • Fuel: Carbohydrate
  • Intensity: 80-95% max HR
  • Duration: Takes over once ATP-CP system fatigues, predominant 10-60 second events. Peak power reached 5-15seconds in.
  • Rate: Fast
  • Yield: Low-Medium, 2 ATP
  • Used in sustained sprint, muscular endurance activities lasting 45-60 seconds: 400m sprint, 200m swim, repeated high intensity efforts.
  • Glycolysis: Takes place in cytoplasm, where enzymes are. One glucose is broken into 2 pyruvate, also making 2 ATP molecules. Catabolic process.
54
Q

Aerobic System

A
  • Fuel: CHO + Fat (depends on intensity + duration)
  • Intensity: During rest and at sub-maximal intensities < 80% HR max
  • Duration: Increase in contribution as O2 becomes available. Predominant energy system after 30-60 seconds.
  • Rate: Slow
  • Yield: Very High
  • Once O2 is available, Aerobic Glycolysis occurs.
55
Q

Increased Cardiac Output (Immediate Cardiovascular)

A
  • Increased total amount of blood the heart pumps per minute
  • HR * SV
  • Fit male at rest - approx. 5L/min. At exercise, can reach 30L/min
    Fit female at rest - approx. 4L/min. At exercise, can reach 20L/min
56
Q

Increased HR (Immediate Cardiovascular)

A
  • Number of beats per min
  • Provides more rapid supply of fuel and energy to the muscles, heart rate increases at exercise.
  • This increase is directly proportional to workload
  • At rest, fit person 50-60 bpm. At exercise, max HR = 220 - age.
57
Q

Increased Stroke Volume (Immediate Cardiovascular)

A
  • Increased amount of blood ejected from left ventricle with each beat of heart.
  • At rest, fit male approx. 80ml/beat. At exercise, can reach 150ml/beat.
  • At rest fit female approx. 60ml/beat. At exercise, can reach 110ml/beat.
58
Q

Increased Venous Return (Immediate Cardiovascular)

A
  • As the heart can only eject as much blood as it has in its ventricles, it’s important that for an increase in cardiac output to be accompanied by an increase in venous return.
  • Muscle pump, Respiratory pump, Venoconstriction.
59
Q

Increased BP (Immediate Cardiovascular)

A

Increases in response to exercise:

1) Systolic: Greater increase with high intensity and resistance exercise.
2) Diastolic: No change at submaximal intensities.

60
Q

Blood Redistribution (Immediate Cardiovascular)

A
  • During exercise, arteries open and contract to allow more or less blood to reach certain areas.
  • Arteries allow taking blood to muscles dilate to allow more blood flow whilst arteries taking blood to non-active areas constrict. Thus increasing the amount of blood available.
  • Acts as a temperature regulator, taking heat from the body to skin’s surface, where evaporation of sweat assists in cooling body.
61
Q

Increased a-vO2 difference (Immediate Cardiovascular)

A
  • Comparison of oxygen in arteries compared with veins shows measure of muscle oxygen use.
  • As more oxygen is extracted by the muscles during exercise, the avo2 difference increases - more oxygen is in the arterioles delivering the blood.
62
Q

Increased Respiratory Rate (Immediate Respiratory)

A
  • Increased need for oxygen and removal of CO2 during exercise results in increased RR.
63
Q

Increased Tidal Volume (Immediate Respiratory)

A
  • Tidal volume refers to amount of air inhaled and exhaled during normal respiration.
  • Increased need for O2 and the removal of CO2 during exercise results in an increased tidal volume.
  • At rest, TV is approx. 500-600ml.
  • At exercise, becomes 3-4L/min
  • Inspiratory capacity: The amount of air we can breathe in. Expiratory reserve volume: The amount of air we can breathe out. Residual volume: The amount of air that remains within the body after breathing out maximally. Vital Capacity: Amount of air we can breathe in and breathe out maximally. Total Lung Capacity: The total amount of air that can fill our lungs
64
Q

Increased Ventilation (Immediate Respiratory)

A
  • Amount of air inspired and expired in a minute
  • Ventilation increases prior to the beginning of exercise and continues to rise to meet the oxygen demands of the exercise.
65
Q

Increased Gas Exchange (Immediate Respiratory)

A
  • During exercise an increase in the need for oxygen and removal of CO2 sees an increase in diffusion take place. An athlete uses more of the available oxygen when at work compared to at rest.
66
Q

Increased O2 Uptake (Immediate Respiratory)

A
  • Oxygen uptake increases dramatically during first few minutes of exercise as the anaerobic energy system is the dominant energy provider.
  • Once steady state is reached oxygen demand is met by oxygen supply.
    1) At this point an increase in exercise intensity is met by an increase in oxygen consumption.
    2) When an increase in exercise intensity no longer leads to an increase in oxygen consumption, the athlete has reached a point known as the vO2 Max.
  • As a result, athletes are forced to rely on their anaerobic energy system to supply energy to the working muscles.
  • At the completion of exercise, oxygen consumption remains high
67
Q

Increased Myocardial Contractility (Heart, Aerobic training)

A

□ Heart is a muscle and responds to training by getting bigger + stronger.
□ Increase in heart size enables left ventricle to stretch more & fill with more blood.
Thus increases contractility, resulting in increased SV (stroke volume) and increased blood supply.

68
Q

Increased size of left ventricle (Heart, Aerobic Training)

A

□ Aerobic training results in hypertrophy of heart characterised by:

				- Increase in size of left ventricular cavity - Thickening of ventricle walls.
69
Q

Increased Stroke Volume (Heart, Aerobic Training)

A

□ Stroke volume increases due to:

				1) Increases contractility of myocardium - heart can beat harder and eject more blood.
				2) Increased left ventricle cavity allows more blood and greater volume ejected. 3) Reduced heart rate allows longer rest periods between beats and more opportunity for blood to enter LV.
70
Q

Decreased HR during submaximal exercise and rest (Heart, Aerobic Training)

A

□ Heart doesn’t need to work as hard to provide O2 and nutrients to muscles.
□ Decreased steady state in heart rate.
1) Increase efficiency of the CV system means that at submaximal intensities, trained athletes will reach lower HR.

71
Q

Increased Cardiac Output during maximal exercise (Heart, Aerobic Training)

A

□ Increase in max cardiac output due to increase in SV.
□ Cardiac Output increases at max workloads, which increase the delivery of oxygen & the removal of by-products & allows greater aerobic glycolysis.
□ Rest:
® Untrained: 5000mL = 70 bpm * 71 mL
® Trained: 5000mL = 50 bpm * 100 mL

□ Max Exercise:
® Untrained: 20,000mL = 200 bpm * 100mL
Trained: 30,000mL = 200bpm * 150 mL

72
Q

Increased Blood Volume (Blood, Aerobic Training)

A
  • Highly trained endurance athletes have blood volume 20 - 25% greater than an untrained subject.
  • Plasma volume increases:
    □ Assist in increasing SV
    □ Assist in regulation of body temp.
    Trained individuals are able to dissipate heat more efficiently than untrained individuals.
73
Q

Everything else

A

○ Increased Haemoglobin Volume:
§ The total amount of haemoglobin in the blood increases with aerobic training.
§ Haemoglobin is important for O2 transport from the lungs to muscles.
§ Increase in blood volume are correlated to greater amounts of haemoglobin, but the haemoglobin concentration doesn’t increase.
○ BLOOD VESSELS:
○ Increased capillarisation around heart & skeletal muscle
§ Increased capillarisation allows for improved blood flow to heart delivering more O2 to myocardium.
§ With aerobic training myocardium O2 consumption decreased due to a decrease in HR & increase in SV.
○ Decreased Blood Pressure:
§ Trained individuals have lower BP, particularly systolic BP, due to capillarisation of heart & muscles and enhanced elasticity of arteries.

	○ Aerobic Training - Respiratory Adaptations
	○ Structural Adaptations
		§ Increased Total Lung Volume & Vital Capacity:
			□ An increased lung capacity allows more oxygen to be inspired & transported to muscles.
				® Total Lung Volume - Amount  of air in the lungs at the end of a maximal inspiration.
				® Vital Capacity - Volume of air that can be forcefully expired after maximal inspiration.
		§ Increased Tidal Volume
			□ An increase in volume of air inspired & expired with each breath results in the respiratory system reducing the number of breaths per minute RR. Occurs due to more efficient cardiorespiratory & muscular systems.
		§ Increased Diffusion:

	○ Functional Adaptations: 
		§ Ventilation:
			□ More efficient gas exchange results in reduced ventilation at rest and submaximal exercise. 
			□ During max exercise, the ventilation of an athlete increases compared to untrained individual.
				® Results in increased ability to transport greater amounts of oxygen to muscles.
		§ Increased Ventilatory Efficiency:
			□ With aerobic training ventilatory efficiency occurs. Means that intercostal muscles and diaphragm don't need as much O2, making more O2 available.
		§ Maximum Oxygen Consumption:
			□ With aerobic training:
				® VO2 remains the same or slightly lower at rest & during submaximal exercise.
				® VO2 max increases.
	○ Aerobic Training - Muscular Adaptations
		§ Increased fibre size
			□ Slow twitch fibres will increase in size as a result of aerobic training. Increase in the size of the slow-twitch fibres is closely associated with increased capillary density around fibres.
		§ Increased Capillarisation
			□ Aerobic training increases the number of capillaries around the cell at the site of the muscle. 
			□ Allows for more oxygen to be transported to the working muscles and a greater surface area for diffusion to occur.
		§ Increased size & number of mitochondria
			□ Mitochondria are the sites of ATP resynthesis, & are where glycogen & triglycerides stores are oxidised. 
			□ The greater the number and size of mitochondria located within the muscle, the greater the oxidisation of fuels to produce ATP aerobically.
		§ Increased myoglobin stores
			□ Aerobic training significantly increases the myoglobin content in slow twitch muscle fibres & therefore its ability to extract O2 and deliver it to mitochondria for energy production.
		§ Increased Glycogen Storage
			□ Muscular hypertrophy causes increases in muscle stores of glycogen.
		§ Increased stores of oxidative enzymes
			□ Aerobic training increases the ability
	○ Anaerobic Training - Muscular Adaptations
		§ Muscle Hypertrophy
			□ Skeletal muscles increase in size.
			□ Resistance training stresses the muscles so that they hypertrophy & increase in strength.
			□ Hypertrophy occurs as a result of: 
				® Increased size & number of myofibrils per muscle fibre.
				® Increased amounts of contractile proteins.
		§ Increases Capacity of the ATP-CP System
			□ Muscular hypertrophy is accompanied by increased muscular stores of ATP & CP, as well as increasing the quantity & activity of enzymes which breakdown & resynthesise ATP.
			□ Having more fuel available and an increase in enzyme quantity and activity which remakes ATP quicker, there is a faster restoration of ATP.
			□ Thus benefitting the athlete in activities that require speed, strength & power.
		§ Increased Capacity of the Anaerobic Glycolysis System
			□ Glycolytic capacity is also increased with anaerobic training, due to:
				® Increases in glycolytic enzymes.
				® Increases in glycogen stores.
			□ Muscular hypertrophy is accompanied by increased muscular stores of glycogen, as well as increasing the quantity & activity of glycolytic enzymes which breakdown & resynthesise ATP.
			□ The amount of ATP that can be derived from the Anaerobic Glycolysis system is therefore increased. This leads directly to an increase in performance in activities that depend on the anaerobic glycolysis for energy, such as a 400m race.

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