PE - mistakes

Primary reason for consuming water during exercise

• maintains blood vol + plasma during exercise helping delivery of oxygen to the muscles

Torque

• a force applied to the end of an object in order to cause a rotation

Tidal volume

• amount of air inhaled + exhaled during a normal breath 

MA of less then 1 does…

• increased speed and rom

Answering interplay

• dosen’t have to be in order if primary aerobic can go aerobic first etc.

Fuel following exercise - what does protein do?

• consumption of protein will increase absorption of carbs and assist muscle growth 

summation of momentum

• athlete uses as many body parts as possible in order to generate as much force as possible, in order to pass onto an object 

Long interval HR zone

80-85%

Flexability test for legs/hamstrings + anaerobic test

• sit and reach test

• 30 second wingate test 

Active recovery

keeps heart rate elevated, thus increase blood flow and oxygen delivery to the muscles for longer, aiding the removal of byproducts, allowing the athlete to return to pre exercise state quicker

Command terms: discuss, explain, justify

• discuss: Strengths + weaknesses + define usally

• explain: cause link effect

• Justify: use data 

Warm up Phase

General: 5 min cardio-vascular continuous exercise

Dynamic: stretches activating specific muscle groups 

Sport Specific: exercise specific to the sport 

Triglycerides require more …

oxygen to break down, thus decreasing intensity

Distributed practice effect on skill development

• more frequent = more skill development

HR - higher intensities why?

• during periods of higher intensity’s HR increases to increase blood flow + O2 to working muscles in order to increase the aerobic supply of ATP 

Increased H+ ions effect on muscles

• decreased muscular contractions thus force production 

reliability - factors

• same time of day/weather/surface/nutrition/warm up

QMA - POEE

• Preparation: purpose of analysis?

• Observation: skill measured/recorded - gather and organize information 

• Evaluation: whats the problem/what is causing it 

• Error Correction: startergies developed based on learners SOL

Open Skill - intertrial varability

higher intertrial varability 

Advantage of anaerobic adaptations on performance

• increased lactate tolerance

• muscular contraction speed and force

Angular momentum

Angular velocity x moment of inertia

conserved when in flight

Physiological

• talk about their age group/team

Lever length

Increasing lever length increases the size of the resistance arm. Because the mechanical advantage (MA) becomes less than 1, the lever system produces greater speed and range of motion, which is transferred to the object — enhancing performance (e.g., striking, throwing).

However, the performer must generate more force to overcome inertia due to the longer lever length.

EPOC + two characteristics 

EPOC occurs following the completion of exercise where oxygen uptake remains higher than resting levels, in order to repay the o2 debt that occurred at the beginning of exercise

• return the body to pre exercise 

• oxidise metabolic byproducts 

Oxygen Deficit 

• oxygen supplied is not equal to that demanded 

• = increased anaerobic supply 

ADV + DIS of direct approach

ADV: time efficient + keeps learners on task

DIS: boring and reptitive + does not develop decision making skills 

8 marker - what to focus on

• Energy system comparing - go ATP-PC both, ANA both, AER both then similar for other components asking

Progression

• increased reps, intensity, decreased rest

Data on Vo2 + lactate

• Vo2 higher + lactate lower - for anaerobic race - then less anaerobic reliance thus worse performance 

Training diary 

• psychological: stress + signs of overtraining

• Physiological: sorness + sleep 

Activity analysis + reasons for

• gain physiological data and information about the specific sporting requirement, enhancing specfiifcty of a training program

• energy systems, COF’s

Fundamental movement skill/sport specific skill 

• special form of skill that requires the movement of body/limbs to achieve a goal

• made up of movement / skills that duplicate the action necessary to complete a sport specific skill

Cognative learning + coaching

• Development of basic movement pattern - skill is virtually brand new to the learner - frequent mistakes made, reliance upon feedback and demonstrations

• Coaching; demonstrations, task is simplified, instructions are explicit

Direct based coaching + ADV + DIS

•  Direct-based coaching is an approach that emphasizes explicit learning, where the performer is told exactly what to do and how to do it. 

• supports the linear theory of learning, which suggests that the more time an athlete spends practicing a skill, the greater their level of skill acquisition and performance improvement.

• ADV: quick + easy to organize & keeps learners on task

• DIS: skills likely to break down under pressure & boring and repetitive 

Constraints Based coaching + ADV/DIS + non linear theory

• Constraints-based coaching focuses on athletes discovering skills and techniques through game-based scenarios with minimal direct instruction. 

• coach manipulates constraints [eg. number of players] to guide learning and encourage specific movement patterns. 

• Models the non linear theory - suggesting skill acquisition with a strong emphasis on exploring - whereby practice mimics game play. 

• ADV: Variability + problem solving skills developed 

• DIS: Coach required greater knowledge + frequency of skill repetition redued

Linear, Angular, General motion

• Linear: a body moving along a straight or curved path

• Angular: a body moving along a circular path along an axis

• General: combination of both linear and angular motion 

Stability, equilibrium, Balance

• Equilibrium: no unbalanced forces or torques acting on the body 

• Stability: ability to disrupt equilibrium while performing a task → stability is high = more difficult to unbalance

• Balance: ability to maintain a state of EQ while performing a desired task

Biomechanical principles 

• impulse + momentum breakers and makers

• inertia

• torque

• anagular momentum 

• velocity

• acceleration

• speed 

• momentum

• force

• Impulse; equal to changes in momentum [Force x Time]

• → momentum breakers: applying opposing force [tackle] or increasing the time force is applied over [give with the catch]  → momentum makers: smth that increases force[ eg. sprinting] / or time

• Inertia: resistance of a body to change in its motion - Newton's first law [3 rd class levers → increased resistance arm = increased inertia to overcome with force = greater force applied to the object  

• Torque: a force applied to the end of an object in order to cause a rotation 

• Angular momentum: Angular velocity [displacment/time] x Moment of Inertia [resistance to change in rotary motion]- conserved when a body is in flight 

• Velocity: displacement/time - rate of speed an object moves position 

• Acceleration: change in velocity/time 

• Speed: distance/time

• Momentum: mass x velocity → the more momentum an object has the harder it is to stop - Conservation of momentum: momentum pre collision = momentum post

• Force: F=MA - push or a pull - occurs both internally [contraction of muscles] and externally [gravity]

Acute Responses Acronyms + systolic blood pressure/

Cardiovascular: HSCVABOBS

Increased systolic blood pressure: due to increased cardiac output

Respiratory: RTMP

Muscular: CEBMLE

Passive Recovery 

• involves minimal activity during the rest period. This allows the athlete to replenish creatine phosphate stores more quickly, up to 97% within 3 minutes, enabling maximal-intensity performance in subsequent efforts

Skill frequency

• Can be measured and collected digitally or by direct observation, ensuring it records the skill used and the effectiveness thereof

• Vital in determining the COF 

Movement pattern analysis

Can be recorded via GPS, highlighting the typical movements by the athlete, thus illustrating the relevant energy system contribution and COFs

Coordination

the ability to use different body parts smoothly and efficiently together to perform a skill

Physiological and Psychological purpose of fitness testing

The body's physical readiness to perform and participate

emotional readiness and mental capacity to perform and participate 

Reliability, Accuracy and validity 

Reliability: consistent and dependable measurements in a test used to evaluate

Accuracy: consistent and accurate measures used to record the data

Validity: the degree to which a test/assessment tool accurately measures what it claims to measure

Digital tools + Training diaries

Training diaries: Athletes personal monitor tool, carrying both objective and subjective data

Digital tools/Weabale tech: increased data providing athletes and coaches will real time feedback, and thus increased ability to reach peak fitness levels

Progression

systematic application of overload in order to achieve the required adaptations to increase performance → 2-10% per week - only changing one variable at a time [Volume → intensity → frequency]

Specificity

All training principles and movements are relevant to the overall purpose of the training program

activity analysis + skill frequency under taken in order to apply specificity correctly 

Isometric, isonertia, isokinetic

• Isonertia: consistent resistance against muscle full ROM

• isometric: holding muscle in a position working against resistance 

• isokinetic: machine that adjust load as body parts go through full ROM 

Respiratory Chronic adaptations and effect on performance

• Increased pulmonary diffusion: gases exchange at lungs and muscles → diffusion of O2 across alveoli and capillary membrane and co2 across tissue to capillary membrane

• Increased tidal volume at rest/submax: increased volume of air inspired and expired per breath 

• Increased total lung volume: volume of air in lungs [at end of inspiration] increases 

• Effect on performance: these adaptations increase the O2 delivery to the working muscles, thus increasing the amount of ATP that can be produced aerobically. Therefore increasing the aerobic intensity the athlete can work at due to increasing their Vo2 max/LIP

Cardiovascular chronic adaptations 

• Increased size and chamber volume of LV: increased Cardiac hypertrophy → = increased capitalization of the heart, increased SV and decreased resting + submax HR

• Cardiac output at max: Q=SVxHR → increased blood flow and O2 to working muscles 

• Increased capillarization of skeletal muscles: increased blood flow and thus oxygen into working muscles 

• Total blood volume increases: increased plasma and red blood cell volume 

Effect on performance: increase the blood flow and oxygen into working muscles, therefore increasing the amount of ATP that can be resynthesized, increasing the athletes aerobic intensity = greater performance → there is also an increase in nutrient delivery [to the muscles] and waste away from the muscles [heat, o2, water] thus increasing Vo2 max and lip

Muscular AEROBIC

• Increased size number and surface area of mitochondria: greater ability to oxidize glycogen/triglycerides in the aerobic system and thus increase the amount of ATP

• Increased oxidative enzymes: increases the rate of ATP production

• Increased Avo2 diff: increased oxygen concentrated in arterial blood compared to o2 concentrated in venous blood → as an athlete can extract more oxygen into their working muscles due to increased myoglobin + mitochondria = a redistribution of blood flow to working muscles 

Effect on performance; aerobic training increases aerobic power, due to increased ability to resynthesize ATP and thus increasing aerobic intensity

Vo2 max

• Max oxygen uptake - taken in by the respiratory system, transported by the cardiovascular system and utilized by the muscular system in ATP resynthesis 

• Vo2 max = Q x Avo2 diff

Muscular anaerobic

• Increased enzymes: 

• → ATP-Pase: increased ability to break down ATP → ADP

• → Creatine kinase: increased ability to break down CP → ATP 

• → glycolytic enzymes: increased ability to break down glycogen 

• Increased tolerance to metabolic byproducts:

• Allows athletes to work at higher intensities while buffering against the build up of fatiguing metabolic byproducts

• Increased Fuel substrates:

• Increased CP stores + Increased ATP stores + Increased glycogen stores 

• Effect on performance: Increases contraction speed which reduces movement time/increases muscular force allowing for strong contractions = an increase in muscular power critical for peak performance / increases tolerance to meta 

Neuromuscular 

• Increased motor unit recruitment: increases contraction speed/force production

• Increase motor unit firing rate: increases contraction speed/force production

• Effect on performance: Increases contraction speed which reduces movement time/increases muscular force allowing for strong contractions = an increase in muscular power critical for peak performance / increases tolerance to meta 

Vo2 max

• Max oxygen uptake - taken in by the respiratory system, transported by the cardiovascular system and utilized by the muscular system in ATP resynthesis 

• Vo2 max = Q x Avo2 diff

LIP

The final point of balance between lactate production and lactate removal - allowing the athlete to work at higher aerobic intensities for longer delaying the build up of fatiguing metabolic by products

Muscular force/speed

Increases the contraction speed which reduces the movement time / increase muscular force allowing for stronger contractions = an increase in muscular power critical for peak performance

Lactate tolerance

Ability for the athlete to buffer against the build up of fatiguing metabolic byproducts thus allowing to work at higher intensities for longer periods of time

Muscle fuel use adaptations

• talk muscular aerobic 

Fat used at lower intensities

• demand for energy + rate of energy needed lower 

USE EXAMPLES

USE EXAMPLES specific to q

Question asks for energy system contributions

use interplay

Test can be accurate but unreliable 

• can use consistent and reliable measures to collect data 

• however unreliable not following same proceduers each time [same time of day/warm up]

Carb loading 

• delays the fatigue from glycogen depletion 

Decreasing MOI

• requires less force to swing, decreasing the difficulty and thus increasing participation and performance

10 markers

Break down each aspect of the question and write what ur gonna talk abt with it - ensure to keep coming back to ATQ

Reliability factors - which two

• time of day 

• Nutrition 

Socio Cultural PICK MOST OBVIOUS

• family or peers

Socio-cultural perspective

talk accesability - can the test be done with no equpitment / by everyone?

Relationship

non linear or linear

Plyometric activities

• box jump

• skipping

Intensity definition

 determines the adaptations the athlete will receive

Fartlek

 continuous form of aerobic running that also incorporates random burst of speed → at least 20m, 1:1, 70-85%-85-95%,3

Ana muscular

• increases the speed of contraction thus decreasing movement time AND increases the muscular force therefore allowing for stronger contractions -increasing the muscular power critical for peak performance

Benefits of interval training

• increased intensities in work phase

• specific energy systems targeted 

Upper body plyometric

• clap push up

simulation

• crowd + surface 

summation of momentum 

• uses as many body parts as possible in order to produce as much momentum as possible in order to pass onto the object