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Topic test term 2
pdhpe
43 cards
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
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