PE: Paper 2 AQA A Level

The main energy source

carbohydrates

2 types of carbohydrates

simple and complex carbohydrates

simple carbohydrates

quickest form of carbohydrates and found in fruits, processed foods, & refined sugar

complex carbohydrates

slower form of carbohydrates and found in nearly all plant based food, bread, pasta, rice & vegetables

what glucose stored as

glycogen

Where is glycogen stored?

liver and muscles

what's the only food source that can be broken down anaerobically?

carbohydrates

what are the types of fats

saturated fats

trans-fats

cholesterol

a type of (saturated) fat found in the blood

what are the 2 types of cholesterol

HDL and LDL

low-density lipoprotein (LDL)

transport cholesterol to the tissues and are classed as 'bad'

High-density lipoprotein (HDL)

transport excess cholesterol back to the liver to be broken down and are classed as 'good'

saturated fats

found in sweet & savoury foods as well as animal sources

too much can lead to weight gain, reduced stamina, limit flexibility & health problems

trans-fats

a type of unsaturated fat found in meat & dairy products

made from industrial process to extend shelf-life

can lead to high levels of blood cholesterol, heart disease & diabetes

Good fats

replacing saturated & trans-fats with unsaturated fats as its a major energy source

used for Low intensity aerobic exercise

they also carry fat-soluble vitamins A,D,E & K

Proteins

they're amino acids important for muscle growth & repair

they're used to make enzymes, hormones & haemoglobin

they're used by power athletes & are found in meat, egg, fish & dairy products

vitamins

keep our immune system healthy & allows a performer to train & recover quickly

source & function Vitamin C

source - green vegetables & fruits

Function - protects cells & maintains bones, teeth, gums & connective tissue

source & function Vitamin D

source - made under skin when exposed to sunlight

Function - absorbs calcium - to keep bones & teeth healthy

source & function Vitamin B1

source - red meat, egg, & cereal

Function - helps break down food & release energy from food & keeps nervous system healthy

source & function Vitamin B2

source - Dairy products, eggs & cereal

Function - helps breaks down food & release energy from food & keeps eyes, skin & nervous system healthy

source & function Vitamin B6

source - Meat, eggs & cereal

Function - Forms haemoglobin & helps body use & store protein & carbohydrates in food

source & function Vitamin B12

source - Read meat, dairy products & fish

Function - makes red blood cells, keeps the nervous system healthy & releases energy from food

Calcium

needed for strong bones & teeth

necessary for nerve & muscle functions

sodium

Regulates fluid levels...Too much can cause stroke or heart attack

Iron

involved in formation of haemoglobin - transports oxygen

sources for minerals

meat, fish & eggs

Fibre

slows down time it takes for body to breakdown food so release of energy is sustained

causes bulk in small intestine - helps prevent constipation & aids digestion

Sources of fibre

bread, pasta & potatoes

Water

60% of body made up of water

helps with transportation of nutrients, hormones & waste products

regulates body temperature

Dehydration

occurs when the body is losing more fluid than it is taking in

dehydration can result in what

muscle fatigue & headaches

increased heart rate & lower cardiac output

decreased reaction time, decision-making, performance

what are the 7 classes of food

Fats, Proteins, Carbohydrates, Minerals, Fibre, Vitamins, Water

glycogen-loading (carbo-loading)

process in which the muscle store of glycogen is maximized over & above that which can normally be stored (super-compensation)

need to consume 6-10 grams of carbs per kilogram of their body weight

how to glycogen load (carbo-loading) method 1

6 days before competition, performer eats a diet high in protein for 3 days & exercises at high intensity to burn off existing carbohydrate stores, followed by 3 days of a diet high in carbohydrates & light training. Glycogen stores can be depleted & then increased by up to 2 times the original amount & can prevent a performer from 'hitting the wall'

how to glycogen load (carbo-loading) method 2

high intensity exercise opens a 'carbo-window'

1st 20 min after exercise is when the body is most able to restore glycogen stores

they should consume a 3:1 to 4:1 ratio of cabs-to-protein to re-synthesise muscle glycogen efficiently

positive effects of glycogen loading

increased glycogen stores

increased glycogen stores in the muscles

delays fatigue

increases endurance capacity

negative effects of glycogen loading

During carbo-loading phase:

heavy legs

Weight increase

Affects digestion

Diring depletion phase:

irritability

can alter training programme through lack of energy

What are dietary supplements?

used to enhance sporting performance and improve health & well being

what are the 4 types of dietary supplements

Glycogen loading

Creatine monohydrate

Sodium bicarbonate

Caffeine

Creatine monohydrate

a supplement used to increase the amount of phosphocreatine stored in the muscles

positive effects of creatine monohydrate

Aims to provide ATP

Replenishes phosphocreatine stores

Allows ATP-PC system to last longer

Improves muscle mass

negative effects of creatine monohydrate

Side effects e.g. muscle cramps, diarrhoea, water retention, bloating & vomiting

Hinders aerobic performance

Mixed evidence to show benefits

Sodium bicarbonate and function

its an antacid

it increases the buffering capacity of the blood - to neutralise effects of lactic acid & hydrogen ions

taken to reduce acidity within the muscles to delay fatigue

buffering

The ability of the blood to compensate for the build-up of lactic acid or hydrogen ions to maintain the pH level

positive effects of sodium bicarbonate

reduces acidity in the muscle cells

delays fatigue

increases the buffering capacity of the blood

negative effects of sodium bicarbonate

side effects e.g. vomiting, pain, cramping, diarrhoea

Caffeine

a stimulant that increases mental alertness & reduces fatigue

it mobilises fatty acids in body - aerobic/endurance performers

positive effects of caffeine

increased attention and alertness

decreased fatigue

allows fats to be used as energy source

improves decision making

benefit aerobic performance

negative effects of caffeine

Loss of fine control

Illegal in large quantities

side effects e.g.dehydration, insomnia, muscle cramps, stomach cramps, vomiting, diarrhoea

quantitative data

data that contains numbers

Qualitative data

data that is descriptive

Objective data

data that is based on facts and is measurable

subjective data

data that is based on personal opinions, assumptions or interpretations

validity

the extent to which a test measures what it is supposed to measure

reliability

consistency of measurement (i.e. can be repeated with sam outcome)

stages of a warm up

1st stage - increase heart rate i.e jogging

2nd stage - stretching

3rd stage - practicing movements i.e shooting in football

static stretching

When the muscle is held in a stationary position for 30 seconds or more

2 types of static stretching

active static stretching

passive static stretching

Active static stretch

stretching that involves the performer working on one joint, pushing it beyond its point of resistance, & lengthening the muscles & connective tissue surrounding it

Passive static stretching

Stretching performed with the aid of an external force applied by either another individual or an external apparatus

Ballistic stretching

performing a stretch with swinging or bouncing movements to push a body part even further

physiological effects & benefits of a warm up

reduces probability of injury

increase HR & dilates capillaries

increase in muscle temperature - aids in oxygen disassociation & increased enzyme activity

Cool-down

low-level activity that prepares your body to return to a resting state

physiological effects & benefits of a cool-down

keeps skeletal muscle pumps working

maintains venous return

prevents blood from pooling in veins

removes lactic acid

reduces HR & body temperature

Limits effects of DOMS

DOMS

delayed onset muscle soreness

Principles of training SPORR

Specificity

Progression

Overload

Reversibility

Recovery

Principles of Training: Specificity

-training should be relevant for your chosen activity

Principles of Training: Progression Overload

Gradually performing harder throughout the training programme. Too little & you experience tedium, too much & you risk injury

Principles of Training: Reversibility

Also known as detraining, If training stops then adaptations & improvements will deteriorate

Principles of Training: Recovery

Rest days needed to allow body to recover from training. 3:1 ratio should be used (3 days training then rest for 1)

FITT principle

Frequency - the amount you train

Intensity - to improve you train harder

Time - the time spent training

Type - type of exercise, needs to be relevant to your sport

periodisation

Dividing the training year into specific sections for a specific purpose

periodisation comprises 3 cycles

Macrocycle

Mesocycle

Microcycle

Macrocycle

Long term planning consisting of 3 periods

3 periods in the macrocycle

1 - preparation period - general conditioning, improving fitness

2 - competition period - refining skills & techniques, maintain fitness

3 - transition period - rest & recovery stage

Mesocycle

Usually a 4-12 week period of training with a particular focus such as power

Microcycle

Planning for a week, a few days or an individual training session

Tapering

Reducing the volume and or intensity of training prior to competition

Peaking

Planning and organising training so a performer is at their peak, both physically and mentally, for a major competition

Training Methods

Continuous training

Fartlek training

Interval training

Circuit training

weight training

PNF

continuous training

involves working for a sustained period of time without rest. It improves cardio-vascular fitness. e.g jogging or swimming

advantages of continuous training

can be done with little or no equipment

improves aerobic fitness

can be done anywhere

disadvantage of continuous training

can be boring

time consuming

doesn't always match demands of sport

Fartlek training

This type of training allows an athlete to run at varying speeds, over unmeasured distances, on different terrain

Interval training (high-intensity interval training (HIIT))

a type of training that involves alternating periods of work with periods of rest. Used to improve anaerobic power

advantages of Interval training (HIIT)

burns body fat & calories quickly

can be altered to suit individual

can be completed quickly

can improve both aerobic & anaerobic energy systems

disadvantages of interval training (HIIT)

extreme work can cause injury

high levels of motivation needed

can lead to dizziness & feelings of nausea

Circuit training

A type of training that requires performing a series of different exercises at each stage/station.

how to organise circuit training

what you hope to achieve

how much space & equipment is available

'Work to rest ratio' - how much time should be allocated to time & rest between stations

advantages of circuit training

Exercises chosen can be simple to complete

The circuit can be manipulated to train different muscle groups

can be varied to suit fitness level/age

easy monitor & alter

disadvantages of circuit training

an appropriate amount of space is required

may require specialist equipment

difficult to gauge appropriate work/rest ratio at the start

weight training

physical training that involves lifting weights to develop muscular strength

advantages of weight training

relevant to all sports

can be easily adapted for different fitness aims

strength gains occur

straightforward to carry out

disadvantages of weight training

heavy weights can increase blood pressure

injury can occur if too heavy or incorrect technique used

calculating one rep max requires high levels of motivation

weight training for muscular strength

involves lifting weight over 70% of your 1RM

involves heavy weights with low number of reps (3 sets of 4-8 reps)

weight training for muscular endurance

involves lifting weight under 70% of your 1RM

involves lifting lighter weights with a high number of reps (3 sets of 12-15 reps)

sets

the number of cycles of reps

Repetitions (Reps)

the number of times you do an exercise

1 Rep Max (1RM)

The maximum amount a performer can lift in one repetition