Body Systems
Name the 3 types of joints?
▪Fibrous or immovable
▪Cartilaginous or slightly moveable
▪Synovial or freely moveable
Explain the term Biomechanical Principle and why is it important?
Biomechanics is the science concerned with forces and the effect of these forces on and within the human body. Its for best technique/performance, improve the efficiency with which these movements are made. and reduce the risk of injury.
What is the difference between aerobic and anaerobic training?
•Aerobic training- is training the aerobic energy system, so with, the presence of oxygen. Typically, this is low to moderate intensity exercise where the oxygen demands and needs of the working muscles can be supplied and met via the cardiorespiratory system.
•Anaerobic training- is training of the anaerobic system, so with the absence of, oxygen. Typically, this is higher to maximal intensity exercise where the oxygen demand and needs of the working muscles cannot be supplied and met via the cardiorespiratory system.
What are the characteristics of a learner?
CHAPP
•confidence
•heredity
•ability
•personality
prior experience
What is psychology and how does it affect peformance?
Psychology is the study of the human mind, its processes and functions and the way it impacts on behaviour.
It can assist in optimising performance, improving participation and modifying behaviours
Names and describe the 3 types of muscle contractions.
•isotonic concentric- muscles shortens
•isotonic eccentric- muscle extends
•isometric.- muscle doesn't change length
Name the bodies 3 energy systems?
We have 2 anaerobic and 1 aerobic energy system.
ATP _PCr
Glycolytic System
Aerobic System
What are contempary methods of training?
HIIT- High intensity interval training closely resembles anaerobic interval training, with defined periods of ‘near maximal’ intense work followed by periods of lower intensity or total rest. It involves 20 seconds of high intensity work with 10 seconds of rest for eight repetitions
SIT- Sprint interval training the work efforts for SIT are brief, intermittent bursts ‘all-out’ at maximum intensity. The rest periods of active or passive recovery are also longer. Four rounds of 30 seconds maximal work with 4 minutes rest in between would count as a SIT session.
Name and explain the 3 stages of skill acquistion?
•Cognitive stage. The learner grasps what is required in order to complete the movement skill.
•Associative stage. The learner knows what is required to complete the skill and is now practicing the movement to try to acquire it.
•Autonomous stage. The learner is able to effectively execute the skill automatically.
What are the 4 types of motivation that affect performance?
•positive motivation
•negative motivation
•intrinsic motivation
•extrinsic motivation.
Name the components of blood
Erythrocytes (Red Blood Cells)
Leukocytes (White Blood Cells)
Thrombocytes (Platelets)
Plasma (55% of blood volume)
Explain carbohydrate loading and the importance of hydration?
Carbohydrate loading is consuming more carbs before endurance events. To ensure enough energy.
Water is crucial for numerous bodily functions, including transporting nutrients and oxygen to cells, removing waste through urine, lubricating joints, aiding digestion, and regulating body temperature through sweating and evaporation
Adults generally need 1.5–2 liters of fluid per day
Explain the FITT princple and apply it to both aerobic and anaerobic training?
Frequency is how many 3/5 2/4
Intensity is how hard 70-85% 85%+
Time is how long 20-120mins 15-45mins
Type is what exercises moderate aerobic high intensity
Explain the performance elements.
DECISION MAKING
•Refers to the various decisions made by any athlete during a performance.
STRATEGIC DEVELOPMENT
•Strategy is the overall method used to achieve the goal, normally winning the competition
TATICTAL DEVELOPMENT
Tactics are about gaining an advantage over the opposing player normally connected with game sense and decision making.
Explain self-regulation and why is it important for performance?
Self-regulation is the process of consciously managing your thoughts, reactions and behaviours and adapting them to be consistent with your goals or ideals.
Self-regulation includes:
• being able to control impulses
• being able to manage emotions like anger, disappointment and frustration
• being able to maintain focus and attention
• behaving appropriately in a variety of contexts
• completing necessary tasks even when you don’t really want to
• being able to manage feelings of excitement and anxiety
Explain Pulmonary and Systemic Circulation
The circulatory system is divided into two main circuits: pulmonary circulation and systemic circulation. Pulmonary circulation is responsible for transporting deoxygenated blood from the heart to the lungs for oxygenation and then back to the heart. Systemic circulation, on the other hand, delivers oxygenated blood from the heart to the body's tissues and organs, collecting waste products along the way. These two circuits work together to ensure that the body receives the oxygen and nutrients it needs while removing carbon dioxide and other waste products. The heart plays a central role in both circuits, pumping blood and coordinating the flow of oxygenated and deoxygenated blood.
When is TOTAPS used? Explain the acrynom?
When assessing an injury.
Talk
Observe
Touch
Active Movement
Passive Movement
Skill Test
What are the physiological responses to physical activity?
There is an increase in heart rate, ventilation rate, stroke volume, cardiac output and lactate levels
List the Practice Methods and the different Feedback used through stages of skill aquistions
Practice methods can either be:
•Massed or distributed
•Whole or part
•Blocked or Random practice
task-intrinsic (internal) or augmented (external) feedback
concurrent (instant) or delayed feedback
knowledge of results (KR) or knowledge of performance feedback
What is goal setting? How do we set effective goals?
Goals enhance motivation, self-efficacy and the ability to self evaluate.
Goals can either be fixed or open.
Fixed goals set a clear, explicit goal and generally follow the SMART characteristics.
S- specific
M-measurable
A- attainable
R-realistic
T-time bound
Explain the difference between internal and external respiration.
•External respiration in the lungs: as we breathe through ventilation, oxygen-rich air fills the alveoli where gaseous exchange occurs, and oxygen moves across into the blood capillary to attach to haemoglobin. At the same time, carbon dioxide exits the blood capillary and moves into the alveoli to be breathed out as a gas
•Internal respiration in body tissue and cells: as oxygenated blood moves around the body, it enters capillaries where gaseous exchange occurs, and the pressure differential passively results in oxygen moving out of the capillaries and into the cells of the body, and carbon dioxide moves in reverse out of the cells.
What is the difference between Macronutrient and Micronutient and give 3 examples of each.
Macronutrients are the primary nutrients that provide energy and structural support to the body. They are required in large quantities and include: Carbohydrates, Proteins and Fats
Micronutrients are nutrients required in smaller amounts but are equally vital for health. They include: Vitmains and Minerals
Iron-important for hemoglobin levels reduces fatigue helps with oxygen production.
Calcium in for bone strenghten reduces oestoporosis
Vitamin B3 – Supports energy production, DNA repair, and skin health
Vitamin C – Acts as an antioxidant, supports collagen formation, immune function, and iron absorption
Vitamin D – Supports bone health, immune function, and mood regulation
What is the purpose of fitness testing?
Give 2 example of skill-related fitness testing and 2 examples of health related fitness testing?
Some of the benefits of fitness testing include:
•ability to predict future performance
•easier placing in appropriate training group
•indicates strengths
•indicates weaknesses
•identifies special talents
•monitors progress
•measures improvement
•training program evaluation
•provides incentives
•motivates the individual.
Explain the characteristics of a skill?
•Open or closed
•Gross or fine,
•Discrete, serial or continuous
•Self or externally paced
•Individual, co-active and interactive motor skills
Explain the following psychology strategies; Concentration, Visualisation/Mental Rehearsal/Imagery
•imagery the internal and visual creation or recollection of images and scenarios
•mental rehearsal practising a skill in the mind
•visualisation creating and focusing on a range of positive mental images and experiences to achieve specific psychological benefits
concertation is where the athlete focuses on the completing the skill with the correct technique, the better their focus is and the better their skill execution will become.