VCE Physical Education: Biomechanics, Training Methods, and Physical Activity Promotion

Comprehensive practice flashcards covering biomechanical principles, levers, training program design, fitness components, physical activity guidelines, measurement tools, and the social-ecological model.

How is biomechanics defined in VCE Physical Education?

The study of human movement from a mechanical perspective.

What technique change did Steph Curry make to prevent his shot from being blocked at higher levels?

He spent a summer moving his release point higher so that he was shooting the ball above his head, which coincided with a growth spurt that brought him to $6'3''$.

What is the difference between qualitative and quantitative data in biomechanical analysis?

Qualitative data is a description of movement quality without using numbers (e.g., feedback on bodyweight positioning), whereas quantitative data involves numerical measurements (e.g., race times, split times, reaction times, stride rate, and stride length).

What biomechanical tool is used to record electrical activity in a muscle prior to contraction?

Electromyography ($\text{EMG}$).

What biomechanical measurement tool uses reflective spheres to project light onto a camera for computer transmission and analysis?

Optoelectronic motion analysis.

How are kinetics and kinematics differentiated within biomechanics?

Kinetics is the study of forces that cause motion (e.g., force, mass, inertia, momentum, impulse, Newton's Laws), while kinematics is the description of motion (e.g., distance, displacement, speed, velocity, acceleration, projectile motion).

What are the two distinct types of mechanical equilibrium?

Static equilibrium (when an object is motionless) and dynamic equilibrium (when an object is moving with a constant velocity).

What formula and standard unit are used to calculate force?

$F = ma$ (Force $=$ Mass $\times$ Acceleration), measured in Newtons ($\text{N}$).

What happens to the motion of an object when an eccentric force is applied to it?

The moving object will change direction.

What is the numerical value for the acceleration due to gravity on Earth?

$9.8\,\text{m/s}^2$.

What is the difference between mass and weight, and how is weight calculated?

Mass is the amount of matter an object is made up of, whereas weight is the force exerted on the body by gravity, calculated using the formula $\text{Weight} = \text{mass} \times \text{gravity}$.

What four factors determine the magnitude of fluid drag experienced by an object?

Speed of the object, surface area of the object, fluid density, and the type of fluid (air or water).

What is inertia, and what single property determines it?

The tendency of a body or object to resist a change in its state of motion; it depends entirely on mass.

What is momentum, and what formula and units represent it?

A measure of the amount of motion an object has and its resistance to changing that motion, calculated as $p = mv$ ($\text{momentum} = \text{mass} \times \text{velocity}$) and measured in $\text{kg\,m/s}$.

What does the principle of conservation of momentum state regarding collisions?

The total momentum before a collision is equal to the total momentum after the collision ($Mv = mV$), meaning momentum is not lost but transferred.

How does sequential summation of momentum achieve maximal force production?

Movement is initiated by large, slow-moving muscles (thighs and trunk) with large mass, followed by sequentially accelerating lighter, faster-moving body segments once preceding segments are stabilised, finishing with a follow-through.

What is impulse, and how is it calculated?

Impulse is the change in momentum of an object, calculated as $\text{Impulse} = \text{force} \times \text{time}$.

In terms of impulse, why does catching a cricket ball with 'soft hands' reduce the risk of injury compared to 'hard hands'?

'Soft hands' increase the time over which the force is absorbed, resulting in a slower change in impulse and less impact force acting on the hands.

State Newton's First Law of Motion.

An object will remain at rest or continue in uniform motion in a straight line with constant speed and direction unless acted upon by an external, unbalanced force.

State Newton's Second Law of Motion.

A force applied to an object will produce a change in motion (acceleration) in the direction of the applied force that is directly proportional to the size of the force and inversely proportional to the mass ($F = ma$).

State Newton's Third Law of Motion.

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

What are the three structural components present in every lever system?

An axis (fulcrum or pivot point), a resistance (weight or load), and a force (effort, often generated by muscle contraction).

What is the anatomical arrangement and an example of a second-class lever in the human body?

Axis – Resistance – Force (ARF); an example is plantar flexing the foot to raise the body onto the toes.

Which class of lever is represented by the anatomical model shown in the image?

A third-class lever, where the muscle force (biceps effort) is applied between the axis (elbow joint) and the resistance (load in the hand).

Based on the diagram, how is the mechanical advantage of this lever system calculated, and what is its value?

Mechanical advantage is calculated as $\text{mechanical advantage} = \frac{\text{force arm}}{\text{resistance arm}} = \frac{3\,\text{m}}{2\,\text{m}} = 1.5$.

What functional benefit is gained when a lever system has a mechanical advantage of less than $1$ ($\text{MA} < 1$)?

Increased range of motion ($\text{ROM}$) and increased angular speed (acting as a speed multiplier).

What three areas of an activity must be trained to fulfill the training principle of specificity?

Energy systems, fitness components, and major muscle groups dominating the activity.

What is the more accurate formula used to calculate Maximum Heart Rate ($\text{MHR}$)?

$\text{MHR} = 208 - (0.7 \times \text{age})$.

On the $1\text{--}10$ RPE (Rate of Perceived Exertion) scale, what descriptor corresponds to an RPE of $6\text{--}7$?

Vigorous Activity (on the verge of becoming uncomfortable, short of breath, can speak a sentence).

Define the typical durations for a macrocycle, mesocycle, and microcycle in periodisation.

A macrocycle is usually $12\,\text{months}$, a mesocycle is usually $3\,\text{to}\,6\,\text{weeks}$, and a microcycle is usually between $5\,\text{and}\,10\,\text{days}$ (typically $7\,\text{days}$).

What training variable is reduced during tapering, and what variable remains constant?

Training volume is reduced (unloading), while training intensity remains relatively constant.

What is the recommended rule of thumb for applying progressive overload in a training session?

Increase only $1$ variable or apply no more than a $10\%$ increase in training load per session.

How many training sessions per week are required for aerobic vs anaerobic fitness improvements?

$4\text{--}5$ or more sessions per week for aerobic improvements, and $3$ or more sessions per week for anaerobic improvements ($2$ sessions per week for maintenance).

What is the hereditary estimate and peak age range for aerobic power?

It has a hereditary estimate of $90\text{--}95\%$ and peaks at $25\text{--}28\,\text{years old}$.

At what age range does muscular strength typically peak?

$20\text{--}30\,\text{years old}$.

At what age is the greatest human range of motion (ROM) observed?

$8\text{--}10\,\text{years old}$.

What are the intensity zones prescribed for Fartlek training?

$70\text{--}85\%\,\text{MHR}$ for the aerobic zone and $85\text{--}95\%\,\text{MHR}$ for the anaerobic zone.

How is High Intensity Interval Training (HIIT) defined in VCE Physical Education?

A unimodal (one exercise mode) format conducted in set work intervals with defined rest periods, targeting aerobic adaptations without a muscle strengthening component.

What are the recommended resistance training parameters for targeting muscular strength?

Frequency of $3\times/\text{week}$, intensity of $80\text{--}100\%\,1\text{RM}$, $3\text{--}6$ sets, $1\text{--}6$ reps, slow tempo, and $2\text{--}3\,\text{minutes}$ rest.

What are the four sequential stages of a Functional Movement Assessment (FMA)?

1. Preparation, 2. Observation, 3. Evaluation, and 4. Error correction.

What does a score of 0 represent on an FMA performance rubric?

The participant experiences pain in any part of the movement.

What is the difference between structured and incidental physical activity?

Structured physical activity is planned (e.g., organised sport, gym workouts, planned bike rides), whereas incidental physical activity is unstructured and accumulates throughout the day (e.g., taking the stairs, walking to errands).

How is physical inactivity distinguished from sedentary behaviour?

Physical inactivity means undertaking insufficient physical activity to achieve measurable health outcomes (lack of regular moderate-intensity activity), whereas sedentary behaviour is time spent sitting or lying down with energy expenditure below $1.6\,\text{METs}$ (excluding sleep).

What are the four domains of physical activity?

Leisure-time, Household/gardening, Occupational/work, and Active transport.

What MET range and talk test outcome correspond to moderate-intensity physical activity?

$3\text{--}6\,\text{METs}$ ($55\text{--}69\%\,\text{HRmax}$), during which a person can maintain a conversation but cannot sing.

According to the lifestyle physical activity checklist, how many characteristics must an activity possess to be classified as a lifestyle physical activity?

At least $6$ characteristics.

What are the Australian physical activity guidelines for children aged 5 to 17 years?

At least $60\,\text{minutes}$ of moderate to vigorous physical activity (mainly aerobic) daily, incorporating vigorous activities and muscle strengthening at least $3\,\text{days per week}$, with recreational screen time limited to no more than $2\,\text{hours per day}$.

What are the Australian physical activity and strength guidelines for adults aged 18 to 64 years?

$150\text{--}300\,\text{minutes}$ of moderate activity or $75\text{--}150\,\text{minutes}$ of vigorous activity (or an equivalent combination) per week, plus muscle strengthening activities on at least $2\,\text{days a week}$.

What are the mandated weekly physical and sport education times for Victorian government schools?

Years P–3: $20\text{--}30\,\text{minutes}$ per day of PE; Years 4–6: $3\,\text{hours}$ per week of PE and sport (minimum $50\%$ PE); Years 7–10: $100\,\text{minutes}$ each per week for physical education and sport.

What specific direct observation assessment recording sheet is depicted in this figure?

A Modified SOFIT (System for Observing Fitness Instruction Time) recording sheet.

What are the four levels of influence in the Social-Ecological Model (SEM)?

Individual, Social environment, Physical environment (natural and constructed), and Policy and organisational factors.

What are the three core settings targeted in a settings-based approach to promote physical activity?

Schools, Workplaces, and Communities.