PE Flashcards
(52 cards)
Two reasons why you carry out a fitness test
- Identify Strengths and Weaknesses
- Track your improvement
- to Compare to others
- to Motivate the person
Aerobic and Anaerobic Respiration Characteristics
Aerobic respiration (Requires oxygen)
- Equation: Glucose + oxygen → Carbron dioxide + water + energy release
- Duration: Long Duration
- Intensity: Low/Moderate intensity
Anaerobic respiration(Without oxygen)
- Equation: Glucose = Latic Acid + Energy
- Duration: Short Duration
- Intensity: High intensity
Ways the skeleton can protect a performer in specific sport
- The pelvis protects reproduce organs
- The cranium protects the brain
- The ribs protects the lungs
- The sternum protects the heart
- Vertebrae protect the spinal cord (back)
How performer repays oxygen after Anaerobic exercise
Anaerobic exercise:
- By still breathing more deeply than at rest
- Heart rate stays elevated to help transport oxygen to muscles and remove lactic acid
Aerobic exercise:
- A performer does not build up an oxygen debt because enough oxygen is supplied during the activity
- The body still needs to recover and continues to breathe more deeply than at rest
- The heart rate stays elevated to help deliver oxygen to the muscles.
function of the components of the knee, shoulder, hip, and ankle joint
Synovial fluid: Helps the joint move smoothly to reduce any friction
Ligaments: Connects bones to bone and provide stability to the joint
Cartilage: Covers the end of the bone and prevents it from rubbing together
Function of the following componets of blood
Red blood cell: Transports oxygen to the body and muscles, carrying hemoglobin
White blood cell: part of the immune system and fights off infections and diseases, can engulf and digest pathogens/ produce antibodies
Platelets: Help to form a blood clot and stop bleeding in the body, preventing blood loss
Plasma: Trasports nutrients, hormones, and waste products around the body
Feature of alveoli during the process of gas exchange
- Alveoli have a large surface area, allows more oxygen to be absorbed and increases diffusion rates
- Alveoli have a rich blood supply
- surrounded by capillaries and ensures that oxygen is quickly transported to the bloodstream, and carbon dioxide is removed
- Alveoli is moist, and this helps oxygen to dissolve and diffuse much more easily into the blood
- Alveoli is one cell thick, which provides a shorter diffusion distance and speeding up the gas exchange
Capillarisation
Capillarisation: process of forming and developing a network of capillaries
Skills in different coninua
Simple → Complex
Simple: Requires little concentration or decision-making
Complex: Involves lots of decision-making, timing, or coordination
Open → Closed
Open: Performed in a changing environment; affected by external factors like opponents or weather (e.g., passing a ball in soccer)
Closed: Performed in a predictable, stable environment (e.g., taking a free penalty kick)
Gross → Fine
Gross: Uses large muscle groups and whole-body movements
Fine: Uses small, precise movements and smaller muscle groups
Muscle contractions and give example of athlete
- Isotonic: when the muscle changes length during contraction, It can be divided into two types
- Concentric contraction: The muscle shortens as it contracts to produce movement
- e.g., Jumping to take a shot — quadriceps contract concentrically to extend the knee.
- Eccentric contraction: The muscle lengthens while still under tension, usually to control movement
- e.g., Landing from a rebound, the quadriceps contract eccentrically to control the landing.
- Isometric Contraction: The muscle stays the same length; it contracts but does not produce movement
- e.g., Holding a defensive stance, the gastrocnemius, quadriceps, and glutes contract isometrically to stay still and balanced.
Function of the nutrients
Carbohydrates: Provide quick and accessible energy, the main source of energy for exercise
Proteins: Growth and repair of muscles and tissues
Fats: Fats provide a slow-release source of energy, which helps with endurance, provides insulation for the body, and protects organs
Vitamins: Vitamins help the body stay healthy, support the immune system, help the body function properly, and keeps the bones healthy
Types of Movement at Joints
- Flexion: Bending a joint to decrease the angle between two bones
e.g. Bending the elbow during a bicep curl - Extension: Straightening a joint to increase the angle between two bones
e.g. Straightening the knee when kicking a football - Abduction: Moving a limb away from the midline of the body
e.g. Raising your arm out to the side in a jumping jack - Adduction: Moving a limb towards the midline of the body
e.g. Bringing the arms back down after a jumping jack - Rotation: Turning a limb or body part around its long axis
e.g. Rotating the head to look around in football
Plantar Flexion: Pointing the toes downwards, away from the shin (ankle joint)
e.g. A sprinter pushing off the blocks, or a ballerina pointing toes
- Dorsiflexion: Pulling the toes upwards towards the shin (ankle joint)
e.g. Preparing to jump in basketball (heels on the ground, toes up)
types of muscle roles in movement
- Agonist: the muscle that contracts to create movement
- Antagonist: the muscle that releaxes and lengthens to allow movment to occur
RICE
- Rest
- Ice
- Compresssion
- Elevation
the types of components of Fitness
Skill-Related Fitness
- Agility
- Balance
- Coordination
- Reaction time
Health-Related Fitness
- Cardiovascular endurance
- Muscular endurance
- Power
- Speed
- Strength
- Flexibility
Components of Fitness
- Cardiovascular Endurance: The ability to work for long periods of time with the lungs, heart and blood working efficiently to supply oxygen to the muscles.
- Power: Being able to perform strength movements at speed
-Flexibility: The range of movement around a joint
- Muscular Endurance: The ability of the muscles to work continuously without getting tired
- Speed: The ability to perform a movement quickly over a distance
- Strength: The ability to exert the maximum amount of force in one go
- Agility: The ability to change the body position quickly under control
- Balance: Being able to maintain a position, either static or dynamic
- Coordination: The ability to use two body parts at the same time
- Reaction time: The time it takes to respond to a stimulus
Warming up/Cooling down
Warming up: A warm-up is a set of activities done before exercise to prepare the body and mind for physical activity by increasing heart rate, body temperature, and blood flow to muscles.
* Why is it important
- prevent injury
- Improves performance
- Prepares muscles and joints
- Mentally focuses the performer
Cooling down: A cool-down is a set of activities done after exercise to help the body recover by gradually lowering the heart rate, removing waste products like lactic acid, and reducing muscle soreness.
* Why is it important
- Speeds up recovery
- Prevents dizziness and stiffness
- Helps remove lactic acid
Physiological Effects of warming up/ Cooling down
Physiological Effects (Changes in the body)
Warming up:
- Increases heart rate and blood flow to muscles
- Raises body temperature
- Increases oxygen delivery to muscles
- Makes muscles more flexible and less likely to get injured
Cooling down:
- Gradually lowers heart rate and breathing rate
- Removes waste products like lactic acid to reduce soreness
- Helps muscles relax and recover
Psychological Effects of Warming up/ Cooling down
Psychological Effects (Changes in the mind)
Warming up:
- Improves focus and concentration
- Helps mentally prepare and motivate the performer
- Helps reduces anxiety before exercise or competition
Cooling down:
- Provides a chance to mentally relax and reflect on performance
- Helps reduce stress and tension after exercise
Relaxation Techniques/ beneifts
- Deep Breathing
benefit: - Reduces anxiety and stress
- Lowers heart rate
- Helps muscles relax
- Progressive Muscle Relaxation (PMR)
benefit: - Relieves muscle tension
- Reduces fatigue and stress
- Increases body awareness
- Meditation:
benefit: - Calms the mind
- Improves focus and concentration
- Helps control any emotions
Visualization (Imagery)
benefit
* Boosts confidence
* Reduces performance anxiety
* Helps with mental preparation
Sports Development Praymid
Praymid:
(smallest) Top: Elite
( third biggest) Second: Performance
( second biggest) Third: Participation
(biggest) Last: Foundation
Sports Development Praymid Charecteristics
Elite:
- Top level of sport with professional or highly skilled athletes
- Athletes compete nationally or internationally
- e.g. Olympic athletes or professionals in any sport
- Performance:
- Athletes start to train more seriously and compete in higher standard competitions.
- Focus on improving fitness, technique, and tactics
- e.g. Regional or county teams.
Participation:
- More people get involved regularly in sport
- Participants practice and improve skills, often joining clubs
- e.g., Playing for a local football or basketball team
Foundation:
- Base of the pyramid where beginners start
- focuses on fun, learning basic skills,
- e.g. school PE lessons, local sports clubs
Levers
Lever: A lever is a structure that helps the body move. In the body, bones act as levers, joints are fulcrums, and muscles provide the force to move the weight of the body or object
Each lever has three parts:
*Fulcrum (F)
- The fixed point where the lever pivots
- acts like a hinge that allows movement to happen.
* Effort (E)
- The force applied to move the load
- , the effort comes from the muscles contracting
*Load (L)
- The resistance or weight that the lever is trying to move.
-
Levers function
First-Class Lever
- Like a seesaw
- Fulcrum is in the middle, with effort and load on either side
e.g. Heading a football, Neck joint when nodding your head
Second-class lever
- when the load is in the middle, with the fulcrum at one end and the effort at the other end
e.g. Pushing off in basketball for a rebound, the ankle joint when going up on tiptoes
Third- class lever
- Most common in body
- effort is in the middle, between the fulcrum and the load
- throwing/kicking
e.g. Bicep curl at the elbow, throwing a javelin
