ATAR - P.E 3/4

An Activity Analysis is the…

Process of observing, recording, and evaluating the movements, skills, and physiological demands of a sport or exercise to understand the energy systems, intensity, and fitness requirements needed for optimal performance.

4 Types of data collected from an activity analysis include:

• Skill frequencies

• Movement patterns

• heart rates

• W:R ratios

data collected from an activity analysis - Skill Frequencies

The number and type of skills performed during an activity or sport.

• Purpose: Identifies the most frequently used skills and their physical or technical demands.

• Example Use: In basketball, tracking the number of jump shots, dribbles, and passes during a game to inform training priorities.

data collected from an activity analysis - Movement Patterns

Tracks the distance, type, and direction of movement (e.g. jogging, sprinting, walking) during an activity.

• Purpose: Highlights the intensity, duration, and type of activity to understand energy system usage and movement demands.

• Example Use: In soccer, analysing sprints, direction changes, and recovery walking over a 90-minute match using GPS or video analysis.

data collected from an activity analysis - Heart rates

Measurement of cardiovascular response during activity using heart rate monitors.

• Purpose: Assesses exercise intensity and identifies time spent in aerobic vs anaerobic zones to guide training loads and recovery.

• Example Use: In cycling, evaluating how long a rider spends in different heart rate zones during a race to optimise training programs.

data collected from an activity analysis - W:R ratios

Compares the time spent performing high-intensity work versus low-intensity or passive recovery.

• Purpose: Determines the balance of effort and recovery, helping to understand the physiological demands of the sport.

By collecting and analysing this data from an activity analysis..

Coaches and athletes can tailor training programs to improve performance and meet specific demands of the activity.

This data provides valuable insights into the activity.

10 fitness components

1. Aerobic power

2. Anaerobic capacity

3. Muscular strength

4. Muscular power

5. Muscular endurance

6. Flexibility

7. Balance

8. Coordination

9. Speed

10. Agility

Fitness component - Aerobic power

Ability of the cardiovascular system to efficiently deliver oxygen to muscles.

Factors: VO₂ max, cardiovascular efficiency, lung capacity, and the proportion of slow-twitch muscle fibres.

Fitness component - Anaerobic Capacity

The ability to perform high-intensity efforts that rely on anaerobic energy systems when oxygen supply is limited.

Factors: Fast-twitch muscle fibres, lactate tolerance, energy system efficiency, enzyme activity.

Fitness component - Muscular Strength

Maximum force a muscle or group of muscles can generate in a single effort.

Factors: Muscle size, fibre recruitment, joint angle, age, gender.

Fitness component - Muscular Power

Combination of strength and speed, enabling explosive movements.

Factors: Muscle strength, speed of contraction, fibre type, technique.

Fitness component - Muscular Endurance

Ability of muscles to sustain repeated contractions over time without fatigue.

Factors: Lactic acid tolerance, oxygen delivery, energy system efficiency.

Fitness component - Flexibility

Range of motion available at a joint.

Factors: Joint structure, muscle temperature, elasticity of connective tissue, previous injury, regular stretching

Fitness component - Balance

Ability to maintain stability & equilibrium, whether stationary or moving.

Factors: Centre of gravity, base of support, proprioception, strength.

Fitness component - Coordination

Ability to execute smooth, efficient, and controlled movements using multiple body parts together.

Factors: Skill practice, neuromuscular control, proprioception, timing.

Fitness component - Speed

Ability to move the body or body parts quickly over a short distance.

Factors: Fast-twitch fibre proportion, stride length/frequency, reaction time, strength, movement technique.

Fitness component - Agility

Ability to rapidly change direction while maintaining control and balance.

Factors: Speed, balance, coordination, reaction time, technique, core and lower-body strength.

fitness components and the…

factors affecting them in physical activity, sport, or exercise

Assessment of Fitness is the..

process of evaluating an individual’s physical capabilities, strengths, and weaknesses through standardised tests to determine their suitability, performance potential, and areas for improvement in a specific sport, exercise, or physical activity.

2 Purposes of Fitness Testing

• Physiological Perspective: Evaluates physical health, identifies strengths,

weaknesses, and baseline fitness levels to inform program design.

• Psychological Perspective: Assesses motivation, self-esteem, and mental well-being; provides feedback and tracks progress over time.

Pre-Participation Health Screening

• Questionnaires identify potential health risks before undertaking physical activity.

• Ensures participant safety during testing or training.

Informed Consent

• Participants are informed about the purpose, risks, and benefits of testing.

• Written consent is obtained prior to participation.

Fitness Tests are

Standardised, recognised tests that assess the relevant physiological components

Fitness tests for - Aerobic Power

Beep test (assesses ability to deliver oxygen)

Fitness tests for - Anaerobic Capacity

Phosphate recovery test (ability to produce energy quickly)

Fitness tests for - Muscular Strength

Handgrip dynamometer test (maximal force of a muscle/group)

Fitness tests for - Muscular Power:

Vertical jump test (strength + speed of contraction)

Fitness tests for - Muscular Endurance:

Push-up test (repeated contractions over time)

Fitness tests for - Flexibility:

Sit and reach test

Fitness tests for - Balance:

Stork stand test

Fitness tests for - Coordination:

Alternate hand wall toss test

Fitness tests for - Speed:

20 m sprint test

Fitness tests for - Muscular Endurance

Push-up test (repeated contractions over time)

Fitness tests for - Agility

Illinois agility test

Test Reliability

Consistency of results when repeated under the same conditions.

test Validity

Measures whether the test accurately assesses the intended fitness component.

Test Accuracy:

Ensures equipment is calibrated, protocols are followed, and results are precise.

Fundamental Movement Skills

Basic foundational movements that form the basis of more complex skills.

e.g. running, jumping, catching

Sport-Specific Skills

Adapted from fundamental movement skills for use in a particular sport.

e.g. tennis serve, soccer dribble

Open Skills

Performed in unpredictable/changing environments where the performer must adapt their movement.

e.g. soccer pass, surfing

Closed Skills

Performed in stable and predictable environments with little need for adjustment.

e.g. b-ball free throw, ten-pin bowling

Gross Motor Skills

Involve large muscle groups and whole-body movements.

e.g. sprinting, throwing

Fine Motor Skills

Involve small muscle groups and precise movements.

e.g. writing, archery

Discrete Skills

Have a clear beginning and end.

e.g. dart throw, soccer kick

Serial Skills

A sequence of discrete skills performed in order.

e.g. triple jump, gymnastics routine

Continuous Skills

Have no clear beginning or end and are repeated continuously.

e.g. running, cycling

Motor skill development → participation

Improved skills = increase confidence and competence, leading to increased participation and enjoyment in physical activity.

Participation → performance

Increased participation provides:

• practice, exposure and repetition,

= improving performance through skill execution and physical fitness.

Performance → motor skill development

Improved performance enhances skill:

• Refinement, adaptability and decision- making.

Coaching to enhance participation and performance, must consider: (6)

• sociocultural factors

• stages of learning

• theories of skill acquisition

• psychological skills and strategies

• scheduling of practice

• feedback

Sociocultural Factors

Social and cultural influences affect access, confidence and opportunities for skill development. e.g. cultural norms, social support, access to facilities/resources, socioeconomic factors. Coaches may adapt programs to ensure inclusivity and equal participation.

3 Stages of Learning

Coaches should tailor instruction and feedback to the learner’s stage:

• Cognitive: learning basic movements; frequent errors; simple demonstrations and feedback.

• Associative: refined movements; fewer errors; more specific feedback.

• Autonomous: automatic execution; minimal conscious effort; focus on tactics/decision-making.

Theories of Skill Acquisition

• Linear theory: predictable stage-based learning; aligns with direct coaching (explicit instruction).

• Non-linear theory: learning shaped by individual, task and environmental constraints; aligns with constraint-based coaching (problem-solving).

Coaches use psychological skills to enhance performanc/participation:

• Confidence: belief in ability

• Motivation: desire to achieve goals

• Optimal arousal: peak performance activation

• Concentration: maintaining focus

• Strategies: goal setting, visualisation, relaxation techniques and self-talk.

Scheduling of Practice

Select practice methods based on the skill and learner level:

Type: Whole (skill practised entirely)/Part (skill broken into components)

Distribution: Massed (long sessions,little rest)/ Distributed (shorter sessions, breaks)

Variability: Blocked (repetition of one skill)/Random (varied order for adaptability)

4 types of Feedback

1. Intrinsic Feedback: Internal sensory feedback gained during movement.

2. Augmented Feedback: External feedback provided by a coach/source.

3. Knowledge of Results (KR): outcome of the performance

4. Knowledge of Performance (KP): quality or technique of the movement

Force

= mass x acceleration

causes linear motion

Torque

causes angular motion

Momentum:

mass × velocity

how hard it is to stop a moving object

Impulse:

change in momentum

Speed/velocity:

displacement ÷ time

Newton’s 3 Laws NO.2 Acceleration

The acceleration of an object is directly proportional to the force applied and inversely proportional to its mass

Newton’s 3 Laws NO.1 Inertia

An object stays at rest or keeps moving at a constant speed in a straight line unless an outside, unbalanced force acts on it

Newton’s 3 Laws NO.3 Action-reaction

For every action, there is an equal and opposite reaction.

3 Projectile Motion Trajectories

1. height of release

2. angle of release

3. speed of release

Collectively affect distance, Flight time and maximum height

Third-Class Levers - force applied between axis and resistance

• Axis - pivot point

• Force - effort applied

• Resistance - load to be moved

• MA

Third-Class Levers

• (MA < 1)

• The effort/force is in the middle ]

• Because the force arm is always shorter than the resistance arm,

Equilibrium

• Centre of gravity (COG): point where body’s mass is concentrated

• Base of support (BOS): area in contact with the ground

• Line of gravity (LOG): imaginary line from COG to the ground

Movement Analysis is the process coaches use to…

improve performance by observing and evaluating technique.

4 stages of Movement Analysis

• Preparation: identify the skill, performer, and purpose of the analysis; decide what key aspects to observe

• Observation: watch the performance (live or video); focus on technique, timing, and body positioning

• Evaluation: compare performance to a model or desired outcome; identify strengths, weaknesses, and errors

• Error Correction: provide feedback and strategies to correct errors and improve performance; consider drills or modifications

O2 uptake at rest

• Oxygen intake is minimal, just enough to meet basic energy demands.

• Energy production is primarily aerobic.

O2 uptake during physical activity

• Onset of Exercise: Oxygen supply lags behind demand → oxygen deficit occurs → muscles rely on anaerobic energy initially.

• Sustained Activity: Oxygen uptake increases to meet demand → reaches a steady state, where aerobic energy predominates.

Factors affecting oxygen uptake: intensity, duration, fitness level.

O2 uptake during recovery

oxygen uptake remains elevated → EPOC

Purpose of EPOC:

(Excess Post-Exercise Oxygen Consumption )

• Restore ATP and creatine phosphate stores.

• Clear metabolic by-products (e.g. lactate, H⁺ ions).

• Return cardiovascular and respiratory systems to resting levels.

Acute physiological responses are….

immediate changes in the body during exercise that help meet the increased energy demands of working muscles.

acute responses - Cardiovascular System

• Heart Rate: Increases → pumps more blood and oxygen to muscles

• Stroke Volume: More blood pumped per heartbeat → supports oxygen delivery

• Cardiac Output: Increases (HR × SV) → maximises oxygen delivery to muscles

acute responses - Respiratory System

• Breathing Rate: Increases → brings in more oxygen, removes carbon dioxide

• Tidal Volume: Breaths deeper → more oxygen per breath

• Ventilation: Total air moved per minute rises → meets oxygen demand

acute responses - Muscular System

• Blood Flow: Increases → more oxygen and nutrients delivered to active muscles

• Oxygen Extraction: Muscles extract oxygen more efficiently → supports energy production

• Muscle Temperature: Rises → increases enzyme activity and metabolic reactions

ATP-CP System Fuel sources

• Adenosine triphosphate (ATP)

• Creatine phosphate (CP)

ATP-CP System Rate of ATP production:

Fastest rate

ATP-CP System ATP yield

lowest

ATP-CP System Contribution to activity

Dominant for short, high-intensity efforts (0–10 seconds)

e.g. sprints or jumps

ATP-CP System Recovery

Passive recovery (30 seconds – 3 minutes)

Anaerobic Glycolysis System Fuel sources

Glycogen (from glucose)

Anaerobic Glycolysis System Rate of ATP production

Fast

Anaerobic Glycolysis System ATP yield: 

low

Anaerobic Glycolysis System Contribution to activity: 

Dominant for high-intensity efforts lasting 10–75 seconds,

e.g. 400m

Anaerobic Glycolysis System Recovery

Active recovery (30–60 minutes)

Aerobic System Fuel sources

Glycogen, fats (triglycerides), proteins

Aerobic System Rate of ATP production:

slow

Aerobic System ATP yield

high

Aerobic System Contribution to activity:

Dominant for long-duration, sub-maximal activity (>75 seconds),

e.g. marathons

Aerobic system Recovery: 

Active recovery

Energy system interplay is how the three energy systems…

Work together to produce ATP and power muscles during physical activity, sport, or exercise.

The contribution of each system depends on the intensity and duration of activity.

energy system contribution for High intensity

• ATP-CP system dominates;

• anaerobic glycolysis contributes more as duration increases.

• Aerobic system contributes minimally at first but increases if activity continues.

energy system contribution for Moderate intensity:

• Anaerobic glycolysis is dominant initially;

• aerobic system begins contributing more as activity continues.

energy system contribution for Low intensity

Aerobic system dominates, using glycogen and fats as primary fuels.

Duration of activity/energy system domination

• Short (<10s): ATP-CP dominates

• Medium (10–75s): Anaerobic glycolysis dominates

• Long (>75s): Aerobic system dominates

3 muscular fatigue mechanisms

1. Fuel depletion

2. Accumulation of metaboic by-products

3. Thermoregulatory fatigue