Nutrition and Physical Activity
Resistance Training
Enhancing Performance
Lucky Dip 1
Lucky Dip 2
100

nutritional needs are required for specific groups. identify two of these groups 

vegetarians, those with anaemia 

100

Define isometric and isotonic contractions

Isometric: A muscular contraction in which the length of the muscle does not change. 

Isotonic: A muscular contraction in which the length of the muscle changes

100

What are open and closed skills? Provide 2 examples of each 

open - environment is constantly changing e.g. a game 

closed - predictable and stable environment e.g. free shots alone 

100

How can you tell if someone is in the cognitive stage of learning? 

they make many errors 

100

Why is straight leg toe touching considered a contraindicated movement? 

Strain on hamstring tendons 

Pressure on the knee 

200

List 4 sources of carbohydrates 

Grains, such as bread, noodles, pasta, crackers, cereals, and rice. Fruits, such as apples, bananas, berries, mangoes, melons, and oranges. Dairy products, such as milk and yogurt. Legumes, including dried beans, lentils, and peas

200

The difference between a concentric isotonic contraction and an eccentric isotonic contraction?

concentric - muscle shortens 

eccentric - muscle lengthens 

200

Outline the different sources of feedback? 

Internal -  comes from your senses e.g, sight, touch 

External - outside the peformer e.g. a coach 

KP - knowledge of results 

KR - knowledge of performance

200

What is doping?

The use of prohibited substances or methods by athletes to enhance performance. 
200
Outline what positive and negative transfer of learning refers to? Give examples. 

Pos - learning a new skill quickly if similar skills have been learnt previously. e.g. running and jumping into long jump

Neg - when learning a new skill is affected by the knowledge of a similar movement skill. e.g. hockey player trying to learn golf 

300

What is the main role of protein?

to repair and rebuild muscle after exercise 

300

How does muscle hypertrophy occur?

muscle hypertrophy is an increase in muscle size resulting from an increase in the size of individual muscle fibres

300

Outline the 3 stages of skill acquisition

1. cognitive - learning the skill - many errors. 

2. associative - improving, becoming more consistent, able to identify and fix errors 

3. autonomous - mastered the skill, automatic, little to no errors, can teach to others. 

300

Identify 3 various types of performance enhancing substances? 

anabolic steroids, EPO (blood doping), diuretics 

300

Scenario time: you are in your yearly PASS exam (which you have been studying very hard for), you turn the page to the written section and you see the word 'explain' in the question.... HOW are you going to respond to this question? 


1. By writing clear points 

2. By using cause and effect language - (therefore, because, due to) link the cause to the effect. 

3. By making the effect clear 

4. By including examples throughout the whole response

400

Identify some rules for hydrating in an event lasting for 30 - 60 minutes

- begin well hydrated

- replace fluids around every 15 min 

- drink a carb sport drink 

400
What is the rep and set range recommended for a strength program?

reps 6-12 

sets 3-6

400

Provide an example of a strategy or tactic in any sport that is used to improve performance. ** Must state how  it improves performance. 

Examples that we covered in class include: 

- Lakers Triangle offence strategy 

- AFL moving the ball from defence to attack through the mid field (strategy) then creating an advantage over their opposition in a 1v1 through dominance via skill, size or both (tactic)

400

What are the 4 key ways to stretch? and which one is not recommended 

static, dynamic, PNF, ballistic (not recommended)

400

What can inadequate carbohydrate intake lead to?

muscle fatigue

500

What type of food should be avoided prior to an event? and why?

foods high in fat as they are harder to digest 

foods high in fibre as they increase the need for bowel excretion

500

What are the 6 principles of training? 

reversibility, specificity, variety, progressive overload, training thresholds, warmup/cool down

500

Identify a range of sport technologies that exist. Explain how one of these improves athlete performance. 

wearable techs - HR monitors, shoes, clothes, swim suits etc. 

video analysis

3d motion analysis systems 

technique analysis 

500

What is Glycemic Index and what are some low gi foods 

The glycemic index (GI) is a value used to measure how much specific foods increase blood sugar levels.

Green vegetables, most fruits, raw carrots, kidney beans, chickpeas and lentils, grainy breads, oats

500

Identify some rules that have been implemented in sports in order to increase athlete safety and improve performance 

HIA - rugby league (concussions)

having breaks during games (half time) and additional breaks during warmer conditions

ensuring equipment and size of field is age and size appropriate e.g. t-ball bats


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