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PDHPE (Core 2) Flashcards

1
Q

What does ATP stand for?

A

Adenosine Triphosphate

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2
Q

What happens when ATP splits?

A

Energy is released, turning it into ADP (Adenosine Diphosphate)

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3
Q

What role does Phosphocreatine (PC) play in energy production?

A

Helps resynthesize ATP quickly

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4
Q

How long do ATP/PC energy stores last?

A

About 10 seconds

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5
Q

What is the recovery time for the ATP/PC system?

A

Full recovery occurs in 2 minutes, with 50% recovery in the first 30 seconds

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6
Q

Is the Lactic Acid Energy System aerobic or anaerobic?

A

Anaerobic (without oxygen)

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7
Q

What is glycolysis?

A

The process of breaking down glucose

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8
Q

What does glycogen break down into in the absence of oxygen?

A

Pyruvic acid

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9
Q

What is a consequence of lactic acid buildup?

A

Muscle fatigue

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10
Q

How long does the Lactic Acid Energy System last at 70-80% intensity?

A

2-3 minutes

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11
Q

What is the recovery time for the Lactic Acid Energy System?

A

30-60 minutes

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12
Q

What activities does the Aerobic Energy System support?

A

Activities lasting more than a few minutes

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13
Q

What is the primary fuel source for the Aerobic Energy System?

A

Carbohydrates first, then fats

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14
Q

What is glycogen sparing?

A

Allows fats to be used first, preserving glycogen for later

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15
Q

How does the Aerobic Energy System differ in ATP production compared to anaerobic systems?

A

Produces large amounts of ATP but at a slower rate

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16
Q

What is Continuous Training?

A

Steady activity for 20+ minutes, heart rate stays above the aerobic threshold

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17
Q

What is Fartlek Training?

A

Varying speeds and terrain, engaging both anaerobic and aerobic systems

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18
Q

What is Interval Training?

A

Alternating work and rest periods, longer duration and shorter rests than anaerobic training

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19
Q

What is Circuit Training?

A

A series of exercises with minimal rest

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20
Q

What is an Anaerobic Interval?

A

High-intensity work with specific recovery periods

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21
Q

What defines Short Anaerobic training?

A

Less than 25 seconds, develops ATP/PC system

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22
Q

What defines Medium Anaerobic training?

A

25 seconds to 2 minutes, develops lactic acid system

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23
Q

What defines Long Anaerobic training?

A

1-2 minutes, develops both lactic acid and aerobic systems

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24
Q

What are the benefits of Flexibility Training?

A

Increases muscle length, prevents injuries, and improves coordination

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25
What factors affect flexibility?
Age, gender, temperature, and exercise
26
What is Static Stretching?
Holding a position for a period
27
What is Ballistic Stretching?
Bouncing movements to extend range
28
What is PNF Stretching?
Lengthening a muscle against resistance, alternating between static and strength-building phases
29
What is Dynamic Stretching?
Using movement and momentum to stretch
30
What is the principle behind Strength Training?
Involves slight muscle tears that repair stronger
31
What types of Strength Training exist?
* Fixed Weights * Free Weights * Elastic Resistance * Hydraulic Resistance
32
What is a key benefit of Aerobic Training for footballers?
Improves endurance
33
What does Anaerobic Training improve for footballers?
Improves sprints and explosive movements
34
What is the purpose of Flexibility Training in football?
Prevents injuries and improves kicking range
35
What does Strength Training help with in football?
Helps maintain control of the ball and increase kicking power
36
What are the principles of training?
Training must be specific, progressive, and properly managed for optimal results
37
What is Progressive Overload?
Gradually increasing intensity to see improvements
38
What does Specificity in training refer to?
Training should match the sport’s energy system and skill requirements
39
What is Reversibility in training?
Gains can be lost after long breaks
40
Why is Variety important in training?
Keeps athletes engaged and prevents plateaus
41
What are Training Thresholds?
Athletes must train within specific zones for improvement
42
What is the purpose of a warm-up?
Increases joint mobility, body temperature, and enzyme activity
43
What does a cool-down do?
Disperses lactic acid and replenishes energy stores
44
What improvements result from training?
Improvements in cardiovascular and muscular systems
45
What is a characteristic of trained athletes regarding resting heart rate?
Lower resting heart rate
46
How does endurance training affect Stroke Volume?
Increases blood pumped per beat
47
What is Cardiac Output?
Blood pumped per minute
48
What is VO2 Max?
Maximum oxygen muscles can use
49
What is the average lung capacity in males?
~6000mL
50
What is the role of Haemoglobin?
Carries oxygen in red blood cells
51
How does training affect haemoglobin levels?
Training increases haemoglobin levels, improving oxygen transport
52
What is Muscle Hypertrophy?
Increase in muscle size due to training
53
What happens to muscles without training?
Muscles can shrink (muscular atrophy)
54
What do Fast Twitch Fibres do?
Contract quickly, used for explosive movements
55
What do Slow Twitch Fibres do?
Contract slowly, suited for endurance activities
56
What is positive motivation?
A reward for a good performance ## Footnote Example: Reward for winning a game or match
57
What is negative motivation?
A punishment for a poor performance ## Footnote Example: Playing a bad shot in golf or making a bad play and feeling disappointed
58
Define intrinsic motivation.
Comes from the athlete themselves ## Footnote Example: Satisfaction found in achieving a personal best
59
Define extrinsic motivation.
Comes from an external source ## Footnote Example: Reward from playing well from parents and coaches
60
What is trait anxiety?
General level of stress characteristic of each individual ## Footnote Varies according to an individual’s personality
61
What is state anxiety?
Characterized by heightened emotions in response to fear or danger ## Footnote Varies according to the situation an individual is in
62
List the sources of stress.
* Personal pressure * Competition pressure * Social pressure * Physical pressure
63
What is optimal arousal?
A specific level of anxiety necessary for sport performance ## Footnote Can facilitate the execution of specific skills
64
What does the Inverted U theory state?
Optimal arousal is at the peak
65
What are concentration/attention skills?
Ability to focus on appropriate cues for optimal performance ## Footnote Factors affecting concentration include external and internal factors
66
What is sustained concentration?
Required in activities like distance running, cycling, tennis
67
What is short bursts of concentration?
Required in activities like cricket, golf, field events
68
What is intense concentration?
Required in sprinting events, bobsleigh, skiing
69
How can one maintain focus?
By setting process goals (trigger words - technique)
70
What is mental rehearsal/visualisation/imagery?
Cognitive rehearsal of a task in the absence of physical movement ## Footnote Athletes picture themselves executing a skill
71
What are relaxation techniques used for?
To manage anxiety and calm the athlete to correct arousal levels
72
What is progressive muscular relaxation?
Reducing stress and anxiety by tensing and relaxing muscles
73
What is mental relaxation?
Controlled breathing to relax the mind
74
What is self-hypnosis?
Deep breathing to allow the athlete to focus solely on their breath
75
What is centred breathing?
Controlling breathing to release tension
76
What is the purpose of goal setting?
To maintain motivation by giving direction and an endpoint
77
What are short-term goals?
Achievable in a limited period (e.g., each week)
78
What are long-term goals?
Achievable over a longer period (e.g., whole season)
79
Define behavioural goals.
Goals that improve behavioural expectations
80
Define performance goals.
Athlete’s desired level of success
81
What does SMART stand for in goal setting?
* Specific * Measurable * Achievable * Relevant * Time-bound

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