Studied by 2 people
Define skilful movement
A movement in which a predetermined objective is accomplished with maximum efficiency and a minimum outlay of energy
What are the characteristics of skilful movement? (hint: PEA FC)
Predetermination, efficiency, aesthetically pleasing, fluency, co-ordination
Define imagery
Imagining an event at which the performer played positively or imagining a completely different ‘happy place’
Define mental rehearsal
Rehearsal of a skill/movement/ position/play in the performer’s mind
Define selective attention
Paying attention to the game and tuning out other influences, i.e an unpleasant crowd
Define positive thinking/positive self talk
The player telling themselves that they are doing well during a game
For the frontal plane, give the corresponding movement at joint, axis and movement example.
Abduction and adduction, frontal axis, cricket catch
For the transverse plane, give the corresponding movement at joint, axis and movement example.
Rotation, longitudinal axis, pirouette in ballet
For the sagittal plane, give the corresponding movement at joint, axis and movement example.
Flexion and extension, transverse axis, somersault in gymnastics
What is the function of the skeletal system?
Support, posture, movement, protection, blood cell production, storage of minerals
Define health
A state of complete physical, mental and social well-being and the absence of infirmary
Give three physical benefits of exercise
Bones become more dense, blood pressure decreases, prevents obesity
Give three physical consequences of a sedentary lifestyle
Increased risk of osteoporosis, sugar levels in the blood increase, muscle fatigue causes poor posture
Give three emotional benefits of exercise
Improved self-esteem, reduced levels of cortisol in the body, improved body image
Give three emotional consequences of a sedentary lifestyle
Poor mental health, buildup of stress, feeling shame (over lack of physical accomplishments)
Give three social health benefits of exercise
Friendship, heightened sense of belonging, improves leadership skills
Give three social consequences of a sedentary lifestyle
Loneliness, depression, feeling isolated
What is a balanced diet?
Taking the right level of energy and nutrients that the body needs in relation to its expenditure
What are the components of a balanced diet?
55% carbs, 30% fats, 15-20% protein , vitamins, minerals, fibre, water
Why are carbohydrates important?
They release energy (speed depending on their complexity)
What is carb-loading?
A technique used to increase glycogen stores in the muscles before an endurance event.
How do unsaturated fats help athletes?
They help maintain a healthy cholesterol level
What are the function of vitamins?
Prevents disease/illness, helps growth and repair
Give two examples of macro-minerals
Calcium and potassium
Give two examples of trace elements
Iron and zinc
What is the function of fibre?
Aids digestion and absorption of vitamins and minerals
Give two negative effects of dehydration on the performer
Fatigue, muscle cramps
What are the average calorie counts for men and women?
2500 for men, 2000 for women
What calculation can be used to work out how much energy the body needs?
Basal metabolic rate + physical activity level = total energy requirement
What is the BMR? (basal metabolic rate)
The amount of energy needed to keep body systems working normally
Give the three types of joints
Cartilaginous, synovial, fibrous
What is the function of a fibrous joint?
It is immoveable (e.g teeth to gums/jaw)
What is the function of a synovial joint?
Synovial fluid allows for range of movement (e.g at hinge and ball and socket joints)
What is a tendon?
A strong but flexible fibrous connective tissue that connects muscle to bone
What is the function of a tendon?
Gives stability and assists movement
What is a ligament?
A tough connective tissue that connects bone to bone
What is the function of a ligament?
Protects and stabilises joints, maintains posture, prevents dislocation
What is cartilage?
A soft connective tissue (semi moveable in joints)
What are the functions of cartilage?
Absorbs shock, aids mobility, reduces friction
What is wellbeing?
The state of happiness, content, prosperity and feeling healthy
What is the origin of a muscle?
The end of a muscle attached (by a tendon) to a bone that is stable
What does the origin do?
It remains still when contraction occurs
What is the insertion of a muscle?
The end of a muscle attached (by a tendon) to a bone that actively moves
What is a fixator muscle?
A muscle that stabilises the origin of the agonist
Give three reasons why women participate in sports less
Sexism, occupied by childcare, revealing clothing can lead to unwanted attention
Give three reasons why people of colour participate in sports less
Racism, lack of BAME coaches, religious/cultural prohibitions
Give three reasons why elderly people participate in sports less
Less able, more susceptible to injury, lack of accessible transport
Give three reasons why disabled people participate in sports less
Inaccessible transport and facilities, clubs/coaches do not accommodate disabled people
Give three solutions to poor engagement patterns
More role models, getting involved at grassroots level and improving accessibility in facilities
What is the axial skeleton?
The central part of the skeleton and the main source of support
What does the axial skeleton consist of?
Cranium, vertebral column, ribs and sternum
What is the appendicular skeleton?
Consists of the remaining bones and structures that join them onto the axial skeleton
What do flat bones do?
Protect the vital organs
What do long bones do?
Act as levers, help to maintain posture and facilitate movement
What do short bones do?
Provide stability and assist in weight bearing
What are the component of a warm-up? (hint: PRAMS DS)
Pulse raising activity, mobility, stretching, dynamic movements, skill rehearsal (e.g jogging)
What is a pulse raising activity?
Any form of exercise that which increases heart rate and body temperature
Define mobility (in the context of the warm up)
The component that helps to increase the range of movement around a joint (e.g arm swings)
Give an example of stretching you should do in a warm up
High knees
Give an example of a dynamic movement in a warm up
Shuttle runs
Give an example of skill rehearsal in a warm up
Passing drills for hockey
Give three physical benefits to a warm up
Decreases likelihood of DOMS, increases blood flow, increases muscle temperature
Give the components of a cool down (hint: LIES)
Low intensity exercise and stretching
Give an example of a low intensity exercise
A slow jog around the pitch
Give an example of a cool down stretch
A hamstring stretch
Give three physical benefits of a cool down
Increased removal of waste products, reduces heart rate, maintains circulation
What is continuous training?
Activity that continues for an extended period of time without rest
What is the purpose of continuous training?
To stress the aerobic system and improve cardiovascular endurance
What is fartlek training?
Continuous training where the speed, intensity and terrain are varied
What is the purpose of fartlek training?
To add enjoyment and train both aerobic and anaerobic systems
What is interval training?
Intervals of work interspersed with rest
What is the purpose of interval training?
Trains both systems and is adaptable to the individual
What is circuit training?
Activity that involves a number of exercise stations
What is the purpose of circuit training?
Uses body weight as the main resistance and is adaptable to any sporting needs
What is weight training?
A form of training that involves the use of extra resistance beyond body weight
What is the purpose of weight training?
To overload muscle groups and force muscle tissue adaptations
What is plyometric training?
Activity that involves rapid and repeated stretching of the muscles
What is the purpose of plyometric training?
Effective for developing power
What is HIIT?
Training at a high exertion level typically over a short interval of time
What is the purpose of HIIT?
Improves performance and the ability to burn fat
What are the factors affecting participation?
Age, gender, race, religion/culture, family and disability
What is the Rooney Rule?
The requirement of one person from a BAME background to be interviewed for a coaching position
Give three ways the media contributes to declining levels of participation in sport
Sport shown in the media is too specialised, male dominated, and shows deviance
Give three ways the media contributes to increasing levels of participation in sport
Shows minority sports, shows positive role models and shows enjoyment factors
What do anabolic steroids do?
Increase muscle mass, allows quicker recovery and increases aggression
Who might use anabolic steroids?
Positions that require power
What are three negative side effects of anabolic steroids?
Liver damage, high blood pressure, blood clots
What do beta blockers do?
Maintain a low heart rate, reduce stress and anxiety and increase precision
Who might use beta blockers?
Positions that require fine motor skills
What are three negative side effects of beta blockers?
Dizziness, nausea, fatigue
What do stimulants do?
Increase alertness, masks fatigue, increases endurance
Who might use stimulants?
Positions that require a boost of energy
What are the negative side effects of stimulants?
Addiction, seizures, insomnia
Give three reasons for deviance
Pressure to win, lack of moral code and stress
Give three consequences of deviance
Damaged reputation, bans, loss of sponsors
What is commercialisation?
The link between commerce and sport with a primary focus on profit
What is the Golden Triangle?
The interdependent link between sport, business and media with a primary focus on profit
What is sponsorship?
The giving of money or goods to a performer in order to improve publicity
What are three benefits of sponsorship?
Covers costs for performers, raises awareness of the sponsor, promotes a healthy image of the sponsor
What are three disadvantages of sponsorship?
Sponsorship can be easily withdrawn, (alcohol) sponsors can give a bad image to sport, and badly behaved players can reflect badly on the sponsor
Note 
Flashcard (52)