Pe paper 2

• FPACE


  • Fluent
  • Predetermined
  • Aesthetic
  • Coordinated
  • Efficient
• closed skill


  • not affected by environment
  • self-paced
  • predictable
  • repeatable technique
• open skill


  • affected by the environment
  • externally paced
  • make decisions
  • adapt to suit constantly changing situation
• SMART goals


  • Specific
  • Measurable
  • Achievable - challenging yet possible
  • Recorded - agreed to be revisited to assess progress
  • Timed - a target date
• why set goals


  • inspire and motivate
  • focus efforts through training
  • get you training harder and more regularly
  • to gain a feeling of progress
• Imagery


  • improves concentration
  • reduces arousal/anxiety
  • creates a mental picture of success or happiness
  • e.g. coping with stress in a penalty by going athletes 'calm place'
• Mental rehearsal


  • picture yourself successfully completing a task through visualisation or seeing yourself perform the skill from outside your body
  • internal and external visualisation
• Selective attention


  • focus on important stimuli and block out distractions which could hinder performance
  • such as the crowd
• Positive thinking


  • remembering successful past experiences and being optimistic about current performance to increase:
  • confidence
  • motivation
• Mental preparation


  the rehearsal of a physical skill that takes place within the mind of the performer without any actual physical movement
• Visual


  • show the skill performed via a video or demonstration

  +

  • can see what it looks like and then copy
  • good for all levels of ability
  • can view from different angles
  • compare to a perfect model

  -

  • requires someone able to perform the skill perfectly
  • some skills are too complex
  • no great kinaesthetic feel is felt

  advice: ensure performance is technically correct
• Verbal


  • describe the skill with key teaching points

  +

  • gain a clear understanding of what needs to be done
  • key points to remember
  • very good for elite performers

  -

  • no mental image of what skill looks like
  • tough for low ability performers

  advice: avoid talking for too long or in too much detail
• Manual


  • physically guiding through the movement

  +

  • can gain a kinaesthetic feel
  • good for complete beginners
  • builds confidence safely

  -

  • hard to do without restricting movement
  • physical contact can be a safeguarding concern

  advice: avoid unnecessary body contact when supporting children
• Mechanical


  • apparatus helps performance of movement until 'grooved'

  +

  • supports the correct movement, often making it safer
  • develops a 'feel'
  • builds confidence

  -

  • requires specialist equipment
  • not possible for many skills
  • performers become reliant for aid

  advice: avoid constant use
• Intrinsic feedback


  • comes from within the body (proprioception) based on how the movement feels
  • develop this to reach optimum performance and remain motivated
  • not easy as beginner as not yet experienced loads
  • sweet spots
• Extrinsic feedback


  • comes from an external source
  • describing or showing what a movement should be like
  • first learning a skill is important
  • as improvement develops should not overly rely on it
  • video replay is an example
• Knowledge of performance


  • info about how successful the execution of the skill was, not the end result
  • comes from external source when novice
  • comes from internal sources when elite
• Knowledge of results


  • info on the end result
  • important in early stages of learning a skill
  • can cause motivation issues and hinder progress if all focussed on
• Positive feedback


  • info about successful aspects of performance
  • a form of praise
• Negative feedback


  • info about errors or flaws in performance
  • constructive criticism
• Fitness


  ability to meet the needs of the environment
• health


  state of complete physical, mental and social wellbeing and not merely the absence of disease and infirmity
• exercise


  training to bring about a health, fitness and/or performance benefit
• well-being


  • state of being comfortable, healthy and happy
• physical activity 


  • any body movement that requires energy
• benefits of healthy lifestyle - social


  • friendships
  • sense of belonging
  • teamwork
  • empathy
  • co - operation with others
• benefits of healthy lifestyle - emotional


  • self esteem
  • confidence
  • reduce stress
  • improved sleep
  • better mood
  • decreased likelihood of depression
  • image and body confidence
  • motivation and ability to cope with life
• benefits of healthy lifestyle - physical

  • reduced blood pressure
  • reduced chance of obesity
  • reduced risk of CHD (heart attack)
  • increase bone density
  • increase posture
  • better fitness
  • lower risk of injury
  • muscle hypertrophy
  • lower chance of illness
  • reduced risk of type 2 diabetes
• Proteins


  • 15% daily intake
  • growth and repair
  • broken down to provide energy for exercise if all other stores are depleted (ultra - endurance events)
  • sourced from animal sources and certain plants and vegetables
  • consume more if doing a large amount of strength or power training to help build muscle mass
• Carbohydrates


  • 55% daily intake
  • complex carbs = starchy foods to provide a slower release and longer-lasting
  • simple carbs = sugary foods to provide a short burst of energy release with a shorter lasting duration
  • stored in the liver and muscles as glycogen and converted to energy as glucose
  • used for both aerobic or partial breakdown via a high intensity anaerobic exercise, but results in lactate production, cause fatigue
  • fatigue is also cause by insufficient glycogen stores
  • excess carbs are converted into triglycerides and stored as fat
  • consume more if completing endurance activities
• Fats


  • 30% daily intake
  • provide body with energy
  • circulate in bloodstream and used for low intensity exercise with lots of oxygen
  • excess fat is rapidly stored in adipose tissue just under the skin, to help insulate
  • avoided via a sensible intake and limited consumption of high - fat processes foods and saturated fats
  • eating too much can increase blood cholesterol
  • eat monosaturated fats = nuts, seeds, avocados
  • trans fats = many snack foods
  • polyunsaturated = oily fish
  • saturated = fatty meats, butter
• Minerals


  • essential for survival
  • carry out everyday functions and processes
  • sourced from inorganic substances found in soil and rocks
  • iron = spinach
  • calcium = milk
  • plants absorb from soil and then we eat them
• Vitamins


  • essential for healthy living
  • from fresh fruit and vegetables
  • help with good vision, good skin, fighting infection, healing from injury and illness
  • healthy bones and teeth
  • general growth and development
• Fibre


  • adds bulk to food, help us feel full
  • aids digestion by slowing down the passage of food and preventing constipation
  • from wholegrain cereals, wholemeal bread, beans and fruit and vegetables
  • without fibre (roughage) we would not be able to dispose of waste products
  • fibre helps to reduce cholesterol
• water and hydration


  • accounts for over 50% of our body weight
  • controls body temp via sweating to cool the body down
  • maintains blood flow around the body, carries nutrients and removing waste products
  • keeps joints lubricated
  • removes waste products via urine
  • drink 1.5 litres every day but more if active
  • poor hydration can lead to tiredness, cramps, dizziness, nausea, impaired performance, heat stroke
• young men


  • not active = 2000 - 2200kcal
  • moderately active = 2200 - 2400kcal
  • active = 2400 - 2800kcal
• young women


  • not active = 1600kcal
  • moderately active = 1800kcal
  • active = 2000 - 2200kcal
• balanced diet


  a diet that contains the correct proportions of carbs, fats, proteins, vitamins, minerals and water necessary to maintain good health
• energy balance 


  energy input = energy expenditure

  must balance for body weight to remain constant
• hydration


  having appropriate level of water in the body for it to function optimally