Circulatory
System
Respiratory
System
Warm up &
Cool Down
Energy Systems
Components of Fitness
Motor Learning and Coaching
100

What two circulation circuits make up the 'CARDIAC CYCLE?'

Systemic circulation - which carries blood to all parts of the body except the lungs.


Pulmonary circulation - which carries blood from the heart to the lungs and back again.

100

List the 3 main sections that make up the respiratory system.

1. Air passages

2. Lungs

3. Diaphragm

100

What is the role of a warm up?

To prepare the body for both physiological and psychological upcoming work.

100

What are the two energy systems that require oxygen?

Lactic acid system

Aerobic system


100

What is the difference between health-related and skill-related components of fitness?

Health related is associated with health and fitness and more important for a healthy lifestyle, whereas skill-related is associated with athletic ability and is important to improve performance in particular sports/physical activity.

100

Give me ONE example of dynamic balance.

Either:

Catching a wave whilst surfing

Riding a skateboard

Kicking a ball in soccer

Player continuing to move after being hit in a tackle by an opposing player

200

What is the role of an artery VS a vein?

An artery carries blood away from the heart, whereas a vein carries blood towards the heart.

200

What type of muscle is the diaphragm?

Involuntary or smooth muscle.

200

What should an effective warm up entail?

They should mimic the specific muscle movements undertaken during the game play or training phase.

Safe techniques (types of stretches) are applied thorughout.

200

Provide an example of each energy system being used.

ATP-CP:

Throwing, jumping, sprinting, weight lifting

Lactic acid system:

400m sprint, 200m swim, repeated high intensity efforts in a game

Aerobic system: 

AFL game, Marathon, Cycling race

200

List all 5 Health-related fitness components.

Cardiorespiratory Endurance

Muscular Strength

Muscular Endurance

Flexibility

Body Composition

200

List the four stages of the basic coaching/teaching process (IN ORDER)

1. Introduce the skill to be learned

2. Demonstrate and explain the skill

3. Practice the skill

4. Correct errors/provide feedback

300

What is the difference between hypothermia and hyperthemia?

Hypothermia is when the body becomes too cold (below 35 degrees), hyperthermia is when the body becomes too hot (above 38 degrees).

300

What is the equation that makes up ventilation?

Ventilation = Tidal volume x Respiratory Rate

300
What is the role of an effective cool down?

Gradual reduction in intensity of exercise to assist the body with recovery following physical activity. To prevent injury and muscle soreness. 

300

Identify the maximal effort time for each energy system.

ATP-CP: 0-10 seconds

Lactic acid system: 10-60 seconds

Aerobic system: 1 minute and beyond

300

List all 6 Skill-related fitness componenets.

Agility

Balance

Coordination

Reaction Time

Speed

Power

300
Explain the THREE columns of a performance analysis checklist.

KTPs OR Criteria

Criteria met (YES/NO)

Comment

400

Explain how blood travels through the heart in 4 main steps.

  1. Left atrium (receives oxygenated blood)

  2. Right atrium (receives deoxygenated blood)

  3. Left ventricle (pumps oxygenated blood)

  4. Right ventricle (pumps deoxygenated blood)

400

There are 8 sections that make up the air passages in the respiratory system. Please list all 8 of them.

Nasal Cavity

Mouth

Pharynx

Larynx

Trachea

Bronchi

Bronchioles

Alveoli

400

List the 4 essential parts of an effective cool down.

1. Gentle aerobic movement and breathing.

2. Rehydration and refuelling of energy stores.

3. Static stretching specific to the game.

4. Safe techniques.

400

Describe the difference between active and passive recovery. Provide an example of each.

Passive recovery allows your body to heal and recuperate without engaging in strenuous exercise. For example: stretching, light walk, massage

Active recovery involves performing low-intensity exercises after strenuous activity. For example, light jog, swimming, yoga

400

What is the definition of fitness?

‘the ability to perform moderate to 

vigorous levels of physical activity 

without undue fatigue, & the capability

of maintaining such ability throughout life’

400

The Fitts and Posner phases of learning has THREE stages. List all three in order and explain what they entail.

1. Cognitive - initial phase of learning where there is emphasis on conscious understanding of the task requirements. (WHAT IS TO BE DONE)

2. Associative - movement patterns become more refined and consistent through practice. (REFINE TECHNIQUE)

3. Autonomous - skill is almost automatic and there is little need for constant attention. (FOCUS ON STRATEGY AND TACTICS)

500
What are the five functions of the circulatory system?
  1. Circulate blood to body

  2. Transport O2, water and nutrients to cells in the blood

  3. Transport CO2 and wastes away from the cells

  4. Maintain body temperature

  5. White blood cells fight infection

500

What are the five functions of the respiratory system?

1. Deliver oxygen from the atmosphere to the lungs

2. Provide method of gaseous exchange within the lungs

  • Oxygen enters the blood, carbon dioxide exits

3. Create speech as air passes over the vocal cords

4. Facilitate sense of smell

5. Expel heat and water vapor in the air breathed out

500

An effective warmup has 3 main phases. List each phase and apply this to a sport of your choice.

AFL Example

1. Aerobic/continuous activity phase - jog a lap 

2. Stretching/dynamic phase - dynamic stretching (5 mins)

3. Activity/specific to the game phase - drills/match sim

500

Identify the three energy systems and identity two characteristics of each.

ATP-CP: anaerobic - no oxygen required, most rapid supply of energy, used for any high power and short duration activity, 0-10 seconds, muscle stores are limited

Lactic acid system: anaerobic - no oxygen required, rapid supply of oxygen, fuel is carbohydrates, 10-60 seconds, lactic acid produced causes fatigue

Aerobic system: uses oxygen, slow supply of oxygen, fuelled by glucose, fats and protein; unlimited ATP production, used for long duration endurance activities.

500

Identify 3 different components of fitness and a test that you can use for each to measure the component.

E.g.

muscular strength - grip test

muscular endurance - chin-up test

cardiorespiratory endurance - step test

flexibility - sit and reach test

body composition - sum of skin folds

500

Explain the definition of centre of gravity and how you determine an athletes Centre of Gravity (COG).

It is a theoretical point in an object (either inside or outside of the body) where all of the body's mass is equally distributed. 


You find this by drawing a box around the objects outer extremities, then draw diagonal lines through the box. The point of intersection determines (approximately) the COG.