PE

• The ten individual variables are experience, previous/recurring injuries, fitness levels, weight, technique/ability , nutrition/hydration, gender, age, medical conditions
• what are the 4 intrinsic factors? individual variables, reasons for aggression, mental strategies and psychological factors.
• what are the 5 psychological factors: motivation, arousal, confidence, anxiety/stress, aggression.
• what are the 3 mental strategies: mental rehearsal, imagery and selective attention
• what are the 5 reasons for aggression: performance enhancing drugs, level of performance, retaliation, pressure to win and decisions of officials.
• what are the 4 extrinsic factors: types of sporting activity, coaching/instructing/leading, environment, equipment.
• what are the 4 factors affecting the environment: playing surfaces and surrounding area, human interaction, weather/temperature conditions.
• what are the 2 types of sporting activity: contact and non contact
• what are the 5 factors affecting coaching/instructing/leading: experience, knowledge of technique/rules and regulations, communication skills, supervision, ethical standards and behaviour.
• what 4 types of equipment are there: protective, performance, clothing, footwear.
• what re the 4 stages of a warm up in order?

  1. pulse raiser 2. mobility 3. dynamic stretches 4. skill rehearsal phase
• what 5 psychological factors are benefitted by a warm up? increased motivation, increased confidence, mental rehearsal, improve concentration/focus, heighten/control arousal levels
• what 6 physiological factors are benefitted by a warm up?

  increased temperature, increase in heart rate, increase in flexibility of muscles and joints, increase in pliability of ligaments and tendons, increase in blood flow and oxygen to working muscles, increase in the speed of muscle contraction.
• what are the 2 stages of a cool down?

  stretching and pulse lowering.
• why do we need a pulse lowering?

  to reduce the risk of blood pooling.
• what 3 stretches do you do in a cool down?

  maintenance stretching, static stretching, proprioceptive neuromuscular facilitation.
• how long should you hold a maintenance stretch for?

  10-15 seconds
• how long should you hold a static stretch for?

  20-45 seconds
• how long do you hold a PNF for?

  6 seconds
• what are the physiological benefits of a cool down?

  circulates blood and oxygen, gradually lowers breathing rate, helps prevent blood pooling, gradually lowers temperature, prevents delayed onset muscle soreness, gradually lowers heart rate.