diet and nuturiton

Question 1

carbs

Answer 1

two types

simple-found in fruits
quicker to digest

complex-take long time to digest
found in plant based foods

Question 2

funtion of carbs

Answer 2

main fuel soycre for high intensity/analerobic work and low intensity

only fuel source broken down anaerobically

carbs digested then transferred into glucose
glucose stored in mucles nd liver as glyocgen

Question 3

fats

Answer 3

saturated-found in savoury foods
too much causes excessive weight gain, limits flexibility and leads to health isses e.g CHD
leads to high cholesterol levels
LDL and HDL
LDL-lead to fatty deposits developing in arteries
HDL-takes cholesterol away and to liver where it is disposed of

trans-found in meat ad dairy products
can lead to high blood cholestrol levels

Question 4

proteins

Answer 4

energy source for long suration, low intesnity exercise
combination of Amino acids
imporat fro muscel growth and compare
make enzymes and hormones
used by more power athletes

Question 5

vitamins

Answer 5

D
C
B

Question 6

vitamins

Answer 6

essential nurtirents
fat soluble viatmins-ADEK
stored in fatty foods e.g dairy foods
waver soulble vitamins-b and c
found in fruits

Question 7

fibre

Answer 7

slows down time it takes to break down food
slower sustained release of energy

Question 8

water

Answer 8

transports nutruites, hormones and wast products around body

regulates body temp
water keeps you from overheating
once body loses water, dehydration takes place

Question 9

what happens as a result of dedydation

Answer 9

muscle fatigues and headaches
increased HR, lower cardaic output
decreased performance/decreased reaction time

MID

Question 10

objective data

Answer 10

data that is facts and measurable

Question 11

subjective data

Answer 11

based on opinions, assumptions

Question 12

validity

Answer 12

when test measures what its actaully set out to do

Question 13

reliability

Answer 13

whether the tests are consistenct ancd can be repeated acuurately

hint; repetead and reliability start with R

Question 14

warm up

Answer 14

3 stages

1.cardiovascualr endurance-gently increases HR, increases cardiac output, vascualr shunt more blood sistribution to working msucles

2.stretching
ballistic-jumping movemnts
active-focuses on one joint pushing it beyond its resistance
static-no movement
passive-external force used

PASB

3.movemnt patterns
e.g practing shooting in netball

Question 15

psychotloical effects of warm up

Answer 15

reduces risk of injury as increases elasticty oof muscle tissue

release of adrenalien increases HR

Question 16

cool down

Answer 16

some form of light exercise allows oxygen to be flushed through muscles removing and oxiding latic acid
too much alctic acid, performance to deteriornate

Question 17

priniples of training

Answer 17

Specificity
Progressive
Overload
Reverslibiity
Recovery

Question 18

FITT principles

Answer 18

frequency
instensity
time
type

Question 19

macrocycle

Answer 19

bid period with long term perfoamnce goal

3 phases
prep phase-devellopment of fitness skills
comp phase-refines skills and techniques also maintaining skills
tranision phase-rest and recoverry phase.any current injurys can be injury free fro forthecoming season

Question 20

mecrocycle

Answer 20

4-12 weeksperiod of training
has particualr focus
focusing on one component fitness e.g speed

Question 21

microcyle

Answer 21

desripiton of one week or few days of thraining that is repeated through length of mesocycle

Question 22

tapering

Answer 22

reducing volum eof intensity before comp

Question 23

peaking

Answer 23

plaiin gand orgainsiting training so perfomaer at their peak, both physically and mentally for a compeittion

Question 24

souble periodisation

Answer 24

where perfomer may need to peak more than once during a season

Question 25

peridostion

Answer 25

diving year up into blocks
blocks referred to as cycles

Question 26

continious trianing

Answer 26

devlops aeriobic power
low instenity for long periods without rest intervals
improves take up of oygen
helps imporve stamina
improves cardiovascualer system

adv-can be done in groups
no equipment needed

dis-boring
lose motivation

Question 27

fartlet training

Answer 27

type of continuous training
pace of run is varied

stresses both aerobic and anaerobic systems
through continous nature follwed by high explosive bursts of movement
ranges from low to high
typical session about 40 mins

beneficial to games players where demands of game consistantly changing

adv-route varied, not as boring
dis-takes time to plan route
increased risk of injury

Question 28

interval training

Answer 28

improve ananeroibe pwoer

periods of high intenisty work follweed by recovery periods

Question 29

cicurit training

Answer 29

series of exercises as set stations

have to think about number of stations
number of repitions
lngth of each interals

adv-can be done in gorups
dis-equipemnt costs

Question 30

weight training

Answer 30

develops muscular strength

involves either free weights or weight machines
in sets or reps

have to figure out there 1 rep max, max amount they can lift in 1 rep

max strength is goal-hgh weigths low reps

muscualr endurance-low weight, high reps

Question 31

newts laws of inertia

Answer 31

1.law of inertaia
2.law of accelartion
3.law of reaction

Question 32

linear motion

Answer 32

motion in straight or curved line
all body parts moving in same direction, at same distance, at same speed

Question 33

newtons first law

Answer 33

law of inertia

inertia-resitsnace object has to chnage its state of motion

if object at rest-remain still

one direction will continue to with same velocity until force exerted upon it

bigger the mass, the larger the inertia of body or object
as more force needed to change its state of motion

Question 34

newtons second law

Answer 34

law of acceleration

the magintiude (size) and direction of the forces detemerines the magnitude and dircetion of the accelaeration

Question 35

newtons third law

Answer 35

law of reaction

what happens when two bodys exert forces on one another

for evry action there is an equal and opposite reaction

Question 36

centre of mass

Answer 36

point of balance

body is irregular so not easy to deterne

Question 37

line of gravity

Answer 37

line extending vertically downwards from COM

Question 38

factors affecting stability

HPAM

hi pam

Answer 38

height of the centre of mass-lower down more balance

postion of the line of gravity-should be central over com if not not as balanced

area of support base-more contact points, higher the stability

masss of performer-harder it is to chnage there state of motion (inertia)

Question 39

levers

Answer 39

EFL THE ELF FEL

bones=lever
fulcrum=joint
efoor=muscle
load=weight of body

Question 40

1st class lever

Answer 40

fulcrum is inbeween the load(resitance) and
effort

e.g flecion and extention of neck
extension of elbow

Question 41

2nd class lever

Answer 41

load in betwen fulcurm (joint) and efoort (Muscle)

e.g planatarflexion of elbow

Question 42

3rd class lever

Answer 42

effort(muscle) is in between fulcrum joint) and load (body weight)

e.g hip knee and elbow flexion

Question 43

mechanical advanatge

Answer 43

force arm-distance between fulcrum and effort
resistcnar arm-distance between fulcrum and load

machina; advantage=where the force arm is greater then the resitance arm
move large load over short didtance

mechanical disadvanatge-where resitnce arm is greater tehn force arm
cant lift very heavy but can quickly