HMS
🔤 Stages of Learning / Skill Acquisition
Stage | Characteristics |
|---|---|
Cognitive | Learner tries to understand skill. Makes many errors. Needs lots of feedback. |
Associative | Begins to refine the skill. Errors decrease. More consistent. |
Autonomous | Skill becomes automatic. Focus shifts to strategy and precision. |
🧍♂ Characteristics of Learners
Recreational Athletes | Elite Athletes |
|---|---|
Lower fitness, motivation, skills | High motivation, goal-oriented, strong foundation |
Slower skill development | Learn faster, refine advanced techniques |
Require more feedback | Self-correct, use video/review tools effectively |
🧠 Attitude, Motivation & Identity
Attitude: A positive attitude enhances learning, performance, and resilience.
Motivation:
Intrinsic: Internal (e.g. joy of the game, self-improvement)
Extrinsic: External (e.g. rewards, praise, trophies)
Positive: Improves performance and effort.
Negative: May reduce participation or create burnout.
Personal Identity:
A strong sense of identity with sport (e.g. “I’m a basketballer”) boosts engagement and willingness to persist and improve.
📚 Practice Methods
Practice Type | Description | Best for... |
|---|---|---|
Massed | Long sessions with little rest | Autonomous learners, fitness drills |
Distributed | Shorter sessions with more rest | Beginners, complex or fatiguing skills |
Whole | Practising the full skill (e.g. entire layup) | When skill is simple or learner is advanced |
Part | Breaking skill into segments (e.g. dribbling before layup) | Beginners, complex skills |
Blocked | Repeating the same skill over and over (e.g. 10 chest passes) | Early learning phase |
Random | Varying skills and conditions (e.g. pass → shoot → dribble in no set order) | Builds adaptability (game-like) |
🧩 Types of Motor Skills
Skill Type | Example |
|---|---|
Gross | Kicking, jumping (large muscle groups) |
Fine | Writing, wrist flick in basketball |
Continuous | Running (no clear start/end) |
Discrete | Free throw (clear start and end) |
Serial | Layup (dribble + steps + shoot) |
Open | Shot under pressure (unpredictable) |
Closed | Practising shot in gym (predictable) |
Self-paced | Free throw (performer controls timing) |
Externally-paced | Reacting to a defender (timing set by others) |
🗣 Types of Feedback
Type of Feedback | Description |
|---|---|
Task-intrinsic | Internal (feel, visual, sound from doing the movement) |
Augmented | External (coach or video) |
Concurrent | During performance (e.g. coach calling out during drill) |
Delayed | After performance (e.g. post-match video review) |
Knowledge of Results | Focused on outcome (e.g. “You made the shot”) |
Knowledge of Performance | Focused on technique (e.g. “Your elbow was tucked in well”) |
💡 Performance Elements
Element | Description |
|---|---|
Decision-making | Choosing best option in real-time (e.g. pass or shoot) |
Strategic Development | Long-term understanding of patterns (e.g. set plays, spacing) |
Tactical Development | Game-specific adjustments (e.g. faking, cutting, screening) |
🧠 Structure & Function of Musculoskeletal System
Major Bones & Synovial Joints
Bones: Femur, humerus, tibia, fibula, radius, ulna, pelvis, vertebrae.
Synovial joints: Freely movable joints (e.g., hinge = elbow/knee, ball-and-socket = hip/shoulder).
Joint Actions
Flexion: Bending a joint (e.g., bicep curl up).
Extension: Straightening a joint (e.g., standing from squat).
Abduction: Moving limb away from midline.
Adduction: Moving limb toward midline.
Rotation: Twisting around axis.
💪 Major Muscles & Muscle Function
Major Muscles
Biceps – flexes elbow.
Triceps – extends elbow.
Quadriceps – extends knee.
Hamstrings – flexes knee.
Gastrocnemius – plantar flexion (tiptoes).
Deltoid – raises arm.
Types of Muscle Contractions
Isotonic concentric: Muscle shortens (up in bicep curl).
Isotonic eccentric: Muscle lengthens (down in bicep curl).
Isometric: No change in length (wall sit, plank).
Muscle Fibre Types
Slow twitch (Type I): Endurance, low fatigue, aerobic.
Fast twitch (Type II): Power/speed, fatigue quickly, anaerobic.
Muscle Relationships
Agonist: Prime mover (bicep in curl).
Antagonist: Opposes movement (tricep in curl).
Stabiliser: Keeps joint steady.
⚙ Biomechanical Principles & Movement
Principles
Motion: Linear/angular, speed.
Balance/Stability: Base of support, centre of gravity.
Fluid Mechanics: Air/water resistance.
Force: Newton's laws, muscle contraction.
Applications
Safe movement: Correct lifting/squatting technique.
Efficient movement: Minimising injury risk.
Special populations: Adapting movement for disability, age, etc.
🫁🫀 Respiratory & Circulatory Systems
Respiratory System
Structure: Nose → trachea → bronchi → bronchioles → alveoli → lungs.
Function: Gas exchange (O₂ in, CO₂ out at alveoli).
Circulatory System
Structure: Heart, arteries, veins, capillaries, blood.
Function: Delivers O₂/nutrients, removes CO₂/waste.