Topic test term 2

• Order of energy systems recruited during activity

  1. ATP/PC

  2. Lactic acid

  3. Aerobic system
• ATP/PC


  • Source of fuel: Creatine phosphate
  • Efficiency of ATP: very limited
  • Duration: 10 - 12 seconds
  • Cause of Fatigue: PC supplies exhausted
  • By products: Heat
  • Rate of recovery: 50% in 30 seconds, 100% in 2 minutes
• Lactic acid


  • Source of fuel: carbohydrates - glucose, glucogen
  • Efficiency of ATP: limited
  • Duration: 30 seconds - 3 minutes
  • Cause of Fatigue: accumulation of lactic acid
  • By products: lactic acid, heat
  • Rate of recovery: 20 mins - 2 hrs
• Aerobic system


  • Source of fuel: carbohydrates - fat, proteins
  • Efficiency of ATP: extremely efficient
  • Duration: unlimited at low intensity
  • Cause of Fatigue: glycogen stores run out
  • By products: water, heat, carbon dioxide
  • Rate of recovery: may take days
• Methods of aerobic training

  • Continuous – sustained effort without rest
  • Fartlek – varying speed and environments
  • Circuit – moving from one activity to another
  • Interval – alternating sessions of work and recovery
• Anaerobic interval training


  High intensity work with limited recovery
• Methods of flexibility training


  • Static – safest form of stretching held for 30 seconds
  • Ballistic – bouncing movements to gain extra stretch
  • Dynamic – involves rhythmical movement of major muscle groups
  • PNF – progressive cycle that includes static stretch
• Free/fixed weights


  • Used to develop all muscles in a group at the same time
• Elastics


  • Cheap and portable form of resistance training
• Hydraulic training


  • Each effort made is confronted by an opposing force
• Principles of training


  • Progressive overload - gradual increase of the stress placed upon muscles
  • Reversibility - gains will be lost
  • Specificity - specific training for an individual's sport
  • Variety - different types of training
  • Training thresholds - level of intensity needed in order to cause an improvement in performance
  • Warm up + cool down - getting your body ready for exercising , returning your body to a normal resting state
• Positive motivation


  Occurs when an individual's performance is driven by previous behaviour
• Negative motivation


  Improvement in performance out of fear of the consequences
• Intrinsic motivation


  Motivation that come from within the individual
• Extrinsic motivation


  Motivations from an external source
• Anxiety


  A complex emotional process characterised by fear or apprehension in anticipation of confronting a situation
• Trait anxiety


  A person's everyday level of anxiety
• State anxiety


  A form of situational anxiety
• Arousal


  A specific level of anxiety and can be experienced prior to and during performance
• The relationship between arousal and performance is commonly described by the inverted U hypothesis
• Psychological strategies to enhance motivation and manage anxiety

  • Concentration/attention skills – the ability to focus on the task at hand
  • Mental rehearsal – technique of picturing the performance or skill before doing it
  • Relaxation techniques – methods and procedures to help control anxiety
  • Goal setting – targets that we direct out effort towards
• Pre-performance nutrition


  Carbohydrates and 500 - 600 mL of water
• Post performance nutrition


  High GI carbohydrates
• Carbohydrate loading


  The technique of loading the muscles with glycogen for high intensity endurance activities for more than 90 mins
• Dietary supplements that may influence performance

  • Vitamins/minerals
  • Caffeine
  • Protein
  • Creatine products
• Physiological recovery strategies


  • Cool down
  • Hydration
• Neural recovery strategies


  • Hydrotherapy
  • Massage
• Cryotherapy


  It is aimed to limit the extent of injury, promoting tissue healing, and facilitating the recovery process
• Skill acquisition strategies


  • Cognitive
  • Autonomous
  • Associative
• Characteristics of the learner that affect skill acquisition

  • Personality
  • Confidence
  • Ability
  • Heredity
  • Prior experience
• Nature of skill and practice methods

  • Open – closed
  • Gross – fine
  • Discrete – serial, continuous
  • Self-paced – externally-paced
  • Massed – distributed
  • Whole – part
• Decision making


  The action or process of making an important choice
• Strategic development


  The way we play, where we should be at a particular time
• Tactical development


  Utilising ways of gaining and advantage
• Feedback


  Information provided to the learner about the nature or result of their performance
• Types of feedback


  • Internal
  • External
  • Concurrent
  • Delayed
  • Knowledge of result
  • Knowledge of performance
• Characteristics of skilled performers

  • Kinaesthetic sense
  • Anticipation
  • Consistency
  • Technique
• Objective performance measures


  Judges use criteria to measure a performance
• Subjective performance measures


  Judgement of performance based on feelings
• Validity


  Honesty of a test