Year 12 PE exam flashcards of things idk

Proprioceptive feedback

Feeling where your body is in space e.g. feeling that you need to untuck

Visual feedback

Seeing what you are doing well and need to improve e.g. seeing the ball go over the net

Auditory feedback

hearing what you are doing well and need to improve e.g. hearing the ball make a good connection

Touch feedback

Feeling what you are doing well and need to improve

Augmented feedback

Feedback provided by an external source such as a coach

Knowledge of results

Outcome-based feedback e.g. knowing whether the ball was in or out or whether a goal was scored

Knowledge of performance

Feedback about how the skill was performed e.g. being told to have a bigger follow-through

Inertia

Resistance to a change in the state of motion

Overcoming inertia

The force applied must be greater than the inertia of the object for its state of motion to change

Summation of momentum

Correct sequencing and timing of as many body parts as possible while remaining stable to overcome inertia and maximise force production

Momentum maker

Increase force by using as many body parts as possible and apply the force for as long as possible through the backswing and follow-through to maximise impulse

Example of momentum maker

A discus thrower uses a backswing and follow-through to apply force for longer so the discus travels further

Lever

A rigid structure that rotates around an axis to move a resistance

Axis

The point around which a lever rotates

Force (in terms of levers)

The point where force is applied to move the resistance

Resistance

The object or force that the performer is trying to move

AFR

Axis then force then resistance

Resistance arm

The distance between the resistance and the axis

Force arm

The distance between the axis and the point where force is applied

Longer lever

Has a longer resistance arm and produces more speed so the ball or object can travel further

Shorter lever

Has a shorter resistance arm and produces less speed so the ball or object does not travel as far

Mechanical advantage

A measure of how much a lever amplifies force

Mechanical advantage formula

Force arm divided by resistance arm

Mechanical advantage of a speed lever

Usually less than 1 because the resistance arm is longer than the force arm

Effect of increasing resistance arm

Mechanical advantage becomes further below 1 and speed is amplified more

Longer resistance arm effect

Produces greater speed and allows the ball or object to travel further

Muscular system acute responses- fuel stores

• As we exercise fuel stores in muscles decrease due to need for ATP, (be specific abt what fuel store), as exercise continues and we use fuels, they will decrease, slower rate

A-VO2 difference

The difference in oxygen concentration between arterial and venous blood which indicates how much oxygen the muscles extract

acute response A-VO2 difference

A-VO2 difference increases so more oxygen is extracted by the muscles and aerobic ATP resynthesis can occur faster

Motor unit recruitment

As exercise intensity increases more motor units are recruited allowing muscles to contract more forcefully

Effect of increased motor unit recruitment

contract muscles more forcefully

Muscle temperature

Muscle temperature increases during exercise which increases flexibility and can decrease injury risk

Enzyme activity

Exercise increases enzyme activity allowing fuels to be broken down faster for ATP resynthesis

H+ waste products

Prolonged or increased anaerobic glycolysis causes H+ ions to accumulate which contributes to fatigue and a slower rate of ATP resynthesis

Hydration

Water should be consumed before during and after exercise to help avoid dehydration

Purpose of activity analysis

To identify the most important muscle groups energy systems and fitness components specific to a sport, so you can develop a sport sepcific training program

SMEF

specific, muscles groups, energy systems and fitness components

w:r for aerobic

1:1, 2:1 etc.

1:2 to 1:4 work-to-rest ratio indicates the ______ system is major contributer

anaerobic glycolysis

w:r for ATPCP

1:5

Flexibility

The capacity of a joint to move through its full range of motion

Flexibility contributing facyors

sex-emales generally have greater flexibility than males

Flexibility generally decreases with age

Agility

The ability to change direction quickly while maintaining balance and control

what fitness componenst are these a contributing factor to:

age- generally peaks around 25 to 30 years of age

sex- Males generally have greater agility due to factors such as greater muscle mass and strength

fibre type- higher % slow twitch

aerobic power, muscular endurance

Fitness test

A standardised and recognised test that appropriately measures an identified physiological requirement

Examples of sociological training data

Training partner weather and training venue

Training monitoring strategies purpose

Methods used to track training and identify deviations in trends that may indicate overtraining

Purpose of monitoring training

To identify possible signs of overtraining early so intervention can occur and the risk of overtraining is reduced

Specificity

Training should mimic the movement patterns, w:r, just the demands of athletes sport the most

Individuality

• Unique needs and responses to training that should be accounted for 

Diminishing returns

the more trained you are, the smaller gains you will get as you are closer to your genetic potential

Variety

Changing something about the training environment approximately once every 6 weeks such as location

Maintenance

train x2 week

Tapering

Decreasing training volume while maintaining intensity before an important competition to optimise performance

Overtraining

A condition caused by insufficient recovery or excessive training that can negatively affect performance

increae risk of injury

causes of overtraining

• dont leave enough rest time

• progress too much

Detraining + main cause

The loss of fitness gains because training is reduced or stopped

usually due to injury

Continuous training intensity

70–85% MHR

training methods of aerobic power

continuous, fartlek, LIT, HIIT

SIT work-to-rest ratio

Usually 1:5 or greater

SIT work duration

Approximately 3–10 seconds

SIT rest duration

Approximately 15–50 seconds

SIT intensity

10 RPE

training methods for anaerobic capacity and speed

SIT

IIT

training methods for power

plyo

res

IIT work-to-rest ratio

1:2 1:3 or 1:4

IIT work duration

10–60 seconds

IIT intensity

85–90% maximum heart rate

trainimg methods for flexibility

PNF

strength and endurance traing method

resistance

LIT work-to-rest ratio

Approximately 1:1 to 5:1

LIT work duration

Approximately 1–5 minutes

LIT intensity

Approximately 80–85% maximum heart rate

HIIT

High-intensity interval training using very high-intensity work and recovery intervals

HIIT intensity

Approximately 90–100% maximum heart rate or 9–10 RPE

HIIT example

30 seconds work followed by 30 seconds rest

HIIT benefit

It does not need to last 20 minutes

chonic adaptations can occur quicker than 6 weeks

HIIT repetitions

Approximately 4–12 repetitions

HIIT work and rest duration

Approximately 30 seconds to 4 minutes

HIIT work-to-rest ratio

Usually 1:1 or 2:1

Fartlek intensitys

moderate- 70–75% maximum heart rate

high- 80-85%MHR

Circuit training

Training involving a series of exercises completed at different stations

Circuit training fitness component

Depends on the exercises and training variables selected

Circuit training advantage

Can improve motivation because it can be completed in large groups

can train multiple fitness comppnents in one session

easy to do in larger groups

Strength training intensity

80–100% 1RM

Strength training repetitions

1–6 repetitions

Strength training tempo

Slow

Strength training rest

2–3 minutes

Power training intensity

30–70% 1RM

Power training repetitions

3–10 repetitions

Power training tempo

Fast

Power training rest

2–3 minutes

Endurance training intensity

40–60% 1RM

Endurance training repetitions

15–25 repetitions

Endurance training tempo

Moderate

Endurance training rest

Approximately 1 minute

Static stretching

Stretching where the muscle is held in a lengthened position and is generally used during a cool-down

Dynamic stretching

Controlled movement through a range of motion and is generally used during a warm-up

PNF stretching

Proprioceptive neuromuscular facilitation stretching which is highly effective for improving flexibility

PNF method

Approximately 6–7 RPE with 10 seconds static stretch 10 seconds isometric contraction and 10 seconds static stretch