year 12 core 2 Flashcards
What are the three main energy systems in the body, and what is the primary fuel for each?
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.
What is the difference between aerobic and anaerobic training methods, and give an example of each?
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.
How do motivation and anxiety affect performance?
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.
What are the main nutritional strategies before, during, and after performance?
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.
What are the three stages of skill acquisition?
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.)
What are the key types of practice methods, and when are they used?
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.
What are the types of feedback, and how do they help in learning?
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.
What are the characteristics of skilled performers, and how can their performance be assessed?
Characteristics: Kinaesthetic sense, anticipation, consistency, technique. Performance Measures: Objective (measurable data) and Subjective (judged based on perception).
Example: Race times, figure skating performance.
How did Michael Jordan’s psychological strategies influence his performance?
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.
What recovery strategies does Usain Bolt use to improve performance after races?
Physiological Recovery: Cool down exercises, proper hydration. Neural Recovery: Massage, hydrotherapy. Psychological Recovery: Visualization, relaxation techniques.
Example: Ice baths after intense runs.
Flashcards: Factors Affecting Performance
Energy Systems
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.
ATP/PC System:
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.
Principles of Training
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.
Physiological Adaptations to Training
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).
Psychological Strategies for Performance
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.
Flashcards: Sports Medicine
Sports Injuries & Management
Soft Tissue: Sprains, strains, abrasions (RICER treatment).
Hard Tissue: Fractures, dislocations (immobilization, medical care).
Overuse: Repetitive stress injuries (rest, technique correction).
Injury Assessment (TOTAPS)
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.
Children & Young Athletes
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.
Flashcards: Improving Performance
Nutritional Considerations
Pre-Performance: Carb loading, hydration.
During Performance: Electrolyte replacement, glycogen supplementation.
Post-Performance: Glycogen & fluid recovery.
Supplementation
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.
Recovery Strategies
Physiological: Cool-down, hydration.
Neural: Hydrotherapy, massage.
Tissue Damage: Ice baths, cryotherapy.
Psychological: Relaxation, mental recovery.
