pdhpe

Subdecks (1)

Cards (71)

  • Alactacid (ATP/PC) system

    Uses ATP and creatine phosphate (PC) in muscles to release energy
  • Alactacid (ATP/PC) system
    1. ATP in muscles is broken down to release energy
    2. PC in muscles is broken down to resynthesize ATP
  • Creatine phosphate (PC)

    Source of fuels for the alactacid system
  • Alactacid (ATP/PC) system

    • Efficiency of ATP production is very limited
    • Duration of the system is approximately 10-12 seconds
    • Cause of fatigue is PC supplies becoming exhausted
    • By-product is heat
    • Rate of recovery is 50% of PC replaced in 30 seconds and 100% in 2 minutes
  • Progressive overload training
    • Gains in fitness are when the training load is greater than normal for the activity
    • Specificity - the training is specific to the centre of the activity
  • Warm up
    • Helps reduce risk of injury and encourages blood to return to the head instead of pooling in the muscles
  • Training types
    • Aerobic training
    • Fartlek training
    • Interval training
    • Circuit training
    • Anaerobic interval training
  • Aerobic training

    Continuous training effort without rest intervals, using the aerobic system as the main source of energy
  • Fartlek training

    Continuous activity with bursts of high intensity, variations in speed and intensity
  • Interval training
    Alternate between moderate exercise and recovery intervals
  • Circuit training
    High intensity moving from one activity to the next after completing the required repetitions
  • Anaerobic interval training

    High intensity work coupled with limited recovery
  • Flexibility training

    Ability of a joint to move through a range of motion
  • Static stretching
    Stretch held for a period of 30 seconds - smooth movement performed slowly
  • Dynamic stretching
    Rhythmical movement of major muscle groups used in an activity
  • Physiological adaptations to training
    • Resting heart rate: measured at rest, athlete has lower resting heart rate due to efficiency of cardiovascular system, and higher stroke volume
    • Stroke volume: amount of blood ejected by left ventricle during contraction
    • Lung capacity: volume of air in lungs
    • Oxygen uptake: ability to intake oxygen and deliver to working tissues
    • Haemoglobin levels: contained in red blood cells of body
    • Muscle hypertrophy: increase in size of muscle cells
  • Positive motivation
    Performance is driven by previous successful experiences
  • Negative motivation
    Improvement of performance out of fear of not accomplishing goals
  • Intrinsic motivation
    Motivation comes from within the individual
  • Extrinsic motivation
    Motivation derived from an external source
  • Nutrition for performance
    • Pre-performance: Carbohydrate-rich foods e.g. sports bars, peanut butter toast
    • During performance: Easily digestible carbohydrates e.g. sports drinks
    • Post-performance: Carbohydrate-rich meals to replace glycogen, high quality protein to aid muscle repair, fluids predominantly water to rehydrate
  • Concentration & attention
    • Ability to link movement
    • Awareness that the individual focuses on rather than thinking about it
    • Concentration should be unwavering reaching its peak
  • arousal
    anxiety
  • Trait anxiety
    General level of anxiety linked to daily living
  • State anxiety
    Situational anxiety. How someone responds to a high pressure situation eg penalty kick
  • There is an optimal level of arousal for any performance
  • variety - athletes are better motivated if there are changes to their routine
  • goals - setting goals can increase motivation, but they must be realistic and achievable