year 12 core 2 Flashcards

1
Q

What are the three main energy systems in the body, and what is the primary fuel for each?

A

Alactacid System (ATP/PC): Uses phosphocreatine for short bursts of energy (10-15 seconds). Lactic Acid System: Uses glycogen for medium-duration activities (30 sec - 2 min), produces lactic acid. Aerobic System: Uses oxygen to break down fats and carbohydrates for sustained energy (longer than 2 min).

Example: 100m sprint, 400m race, Long-distance running.

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2
Q

What is the difference between aerobic and anaerobic training methods, and give an example of each?

A

Aerobic: Low-intensity, long-duration (e.g., continuous running, cycling). Anaerobic: High-intensity, short-duration (e.g., sprints, interval training).

Example of Anaerobic in Action: Weightlifting.

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3
Q

How do motivation and anxiety affect performance?

A

Motivation: Intrinsic (personal satisfaction) vs. Extrinsic (trophies, rewards). Anxiety: Anxiety (excessive nervousness) vs. Arousal (optimal focus).

Example: Golf requires lower arousal, Boxing needs high arousal.

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4
Q

What are the main nutritional strategies before, during, and after performance?

A

Pre-Performance: Carbohydrate loading to maximize glycogen stores. During Performance: Hydration and electrolytes. Post-Performance: Protein and carbs to repair muscle damage. Supplementation: Caffeine for short bursts of energy, Creatine for muscle power.

Example: Pasta before a long race, sports drinks for endurance athletes, protein shakes.

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5
Q

What are the three stages of skill acquisition?

A

Cognitive (Beginner) – Learning basics, many errors, needs full focus. (E.g., struggling with a tennis serve.)
2. Associative (Intermediate) – Smoother, fewer mistakes, refining technique. (E.g., improving dribbling in soccer.)
3. Autonomous (Advanced) – Automatic, consistent, high-level performance. (E.g., pro basketball passing instinctively.)

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6
Q

What are the key types of practice methods, and when are they used?

A

Massed Practice: Long, continuous sessions; used for highly motivated or advanced learners. Distributed Practice: Shorter, more frequent sessions; ideal for beginners. Whole Practice: Teaching the skill in its entirety. Part Practice: Breaking the skill into sections.

Example: 2-hour swim practice for an advanced swimmer.

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7
Q

What are the types of feedback, and how do they help in learning?

A

Internal Feedback: Felt within the body. External Feedback: From external sources. Concurrent Feedback: Given during performance. Delayed Feedback: Given after performance.

Example: Coach’s comment, reviewing video of a game.

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8
Q

What are the characteristics of skilled performers, and how can their performance be assessed?

A

Characteristics: Kinaesthetic sense, anticipation, consistency, technique. Performance Measures: Objective (measurable data) and Subjective (judged based on perception).

Example: Race times, figure skating performance.

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9
Q

How did Michael Jordan’s psychological strategies influence his performance?

A

Jordan used intrinsic motivation (his love for basketball) and extrinsic motivation (desire to win championships). He used mental rehearsal and goal-setting.

Example: Visualizing game-winning shots.

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10
Q

What recovery strategies does Usain Bolt use to improve performance after races?

A

Physiological Recovery: Cool down exercises, proper hydration. Neural Recovery: Massage, hydrotherapy. Psychological Recovery: Visualization, relaxation techniques.

Example: Ice baths after intense runs.

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11
Q

Role of Epidemiology

A

Measures health status and disease patterns.

Helps governments plan health services.

Focuses on prevalence (existing cases) & incidence (new cases).

Limitations: Doesn’t explain health inequalities or social determinants.

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12
Q

Measures of Epidemiology

A

Morbidity: Illness patterns (not fatal).

Mortality: Death rates.

Life Expectancy: Predicted lifespan.

Infant Mortality: Deaths per 1000 births (key health indicator).

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13
Q

Identifying Priority Health Issues

A

Based on prevalence, costs, and prevention potential.

Prioritizes high-burden diseases (CVD, cancer, diabetes).

Considers social justice principles and priority population groups.

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14
Q

Groups Experiencing Health Inequalities

A

Aboriginal & Torres Strait Islander (ATSI) People

Lower life expectancy (~10 years less).

Higher rates of CVD, diabetes, kidney disease.

Causes: Lower education, higher unemployment, poor health access.

Strategies: ‘Close the Gap’ initiative, Aboriginal Medical Services.

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15
Q

Socioeconomically Disadvantaged (SED) People

A

Higher rates of smoking, obesity, mental illness.

Causes: Low education, income, poor living conditions.

Strategies: Centrelink, public housing, free health services.

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16
Q

Cardiovascular Disease (CVD)

A

Leading cause of death in Australia.

Caused by atherosclerosis (fat in arteries).

Modifiable Risks: Smoking, diet, inactivity.

Prevention: Healthy lifestyle, early detection.

17
Q

Cancer (Skin, Breast, Lung)

A

Uncontrolled cell growth (benign/malignant).

Skin cancer: Sun exposure risk.

Breast cancer: Genetics, hormones.

Lung cancer: Smoking is the #1 cause.

18
Q

Diabetes

A

Type 1: Genetic, insulin-dependent.

Type 2: Lifestyle-related, preventable.

High in: ATSI & low SES groups.

Leads to: Kidney failure, circulatory issues.

19
Q

A Growing and Ageing Population

A

More chronic disease & disability.

Increased demand for aged care workers & carers.

Strategies: Healthy ageing, workforce expansion, volunteer support.

20
Q

Flashcards: Factors Affecting Performance

Energy Systems

A

ATP/PC System: Short bursts (0-10 sec), no lactic acid.

Lactic Acid System: Short-duration, high-intensity (30 sec-3 min).

Aerobic System: Long-duration, endurance-based.

21
Q

ATP/PC System:

A

Short bursts (0-10 sec), no lactic acid.

Aerobic: Continuous, Fartlek, Interval, Circuit.

Anaerobic: Sprint/interval training.

Flexibility: Static, Ballistic, PNF, Dynamic.

Strength: Free weights, resistance bands, hydraulic machines.

22
Q

Principles of Training

A

Progressive Overload: Gradual intensity increase.

Specificity: Matches sport demands.

Reversibility: Gains lost if training stops.

Variety: Prevents boredom.

Training Thresholds: Balancing aerobic & anaerobic training.

Warm-up & Cool-down: Injury prevention, recovery aid.

23
Q

Physiological Adaptations to Training

A

Lower resting heart rate (efficient heart function).

Higher stroke volume & cardiac output (more blood per beat).

Improved oxygen uptake & lung capacity (better endurance).

Increased haemoglobin levels (better oxygen transport).

Muscle hypertrophy & fibre adaptation (stronger muscles).

24
Q

Psychological Strategies for Performance

A

Motivation:

Intrinsic: Self-driven.

Extrinsic: External rewards (money, praise).

Anxiety:

Trait: Long-term tendency.

State: Temporary, situation-based.

Optimal Arousal: Balance between too much and too little stress.

Strategies: Goal setting, relaxation, self-talk, mental rehearsal.

25
Q

Flashcards: Sports Medicine

Sports Injuries & Management

A

Soft Tissue: Sprains, strains, abrasions (RICER treatment).

Hard Tissue: Fractures, dislocations (immobilization, medical care).

Overuse: Repetitive stress injuries (rest, technique correction).

26
Q

Injury Assessment (TOTAPS)

A

Talk: Ask what happened.

Observe: Look for swelling/deformity.

Touch: Feel for pain/swelling.

Active Movement: Athlete moves joint.

Passive Movement: Assessor moves joint.

Skills Test: Perform game movements.

27
Q

Children & Young Athletes

A

Medical Conditions: Asthma, diabetes, epilepsy need monitoring.

Overuse Injuries: Stress fractures from excessive training.

Thermoregulation Issues: Kids overheat faster.

Resistance Training: Needs proper technique & supervision.

28
Q

Flashcards: Improving Performance

Nutritional Considerations

A

Pre-Performance: Carb loading, hydration.

During Performance: Electrolyte replacement, glycogen supplementation.

Post-Performance: Glycogen & fluid recovery.

29
Q

Supplementation

A

Vitamins/Minerals: Only needed if deficient (e.g. iron, calcium).

Protein: Repairs muscle but excess is wasted.

Caffeine: Boosts alertness, can cause dehydration.

Creatine: Helps ATP production, beneficial for power athletes.

30
Q

Recovery Strategies

A

Physiological: Cool-down, hydration.

Neural: Hydrotherapy, massage.

Tissue Damage: Ice baths, cryotherapy.

Psychological: Relaxation, mental recovery.