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Pe Revision Flashcards

1
Q

Athletes diet:

BMI (4 marks)

A

Weight(kg) / height (m2)
27+ BMI means increased risk of health problems
Doesn’t account for muscle weighing more than fat
Trained athlete could have same BMI as untrained

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2
Q

Athletes diet:

Bioelectrical impedance (4 marks)

A

Sends weak electrical impulse through the body
Hand held device
Travels quickly through the muscle and slowly through fat
Calculates body fat % through the strength of the impulse

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3
Q

Athletes diet:

Skinfold Calipers (2 marks)

A

Measures subcutaneous fat

Various sites on the body to calculate body fat

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4
Q

Periodisation:

Definition

A

Training is organised into blocks of time (cycles) to prepare physically and psychologically for competition

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5
Q

Periodisation:

Preparation phase (4 marks)

A

Develop baseline fitness
General conditioning: endurance, strength, mobility
Quantity not quality
Competition focus - tactics and techniques to increase speed and intensity

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6
Q

Periodisation:

Competition phase (4 marks)

A

Refine skills in a competitive enviroment
Maintain fitness
Quality not quantity
Tapering - drop in intensity to prepare psychologically and physically for competition

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7
Q

Periodisation:

Transition phase (3 marks)

A

Between the end of one season and the start of another
Active rest
Maintain fitness

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8
Q

Periodisation:

Cycles - macro (3 marks)

A

Long term development plan
1 year for football
4 years for Olympic athletes

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9
Q

Periodisation:

Cycles - meso (2 marks)

A

Long term plan divided into smaller blocks
2-8 weeks long
E.g focus on speed

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10
Q

Periodisation:

Cycles - micro (2 marks)

A

One session a week

Increased detail on intensity and duration and volume and content

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11
Q

Periodisation:

Single periodisation (3 marks)

A

One peak
long term development
Increased intensity and duration of training

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12
Q

Periodisation:

Double periodisation

A

2 peaks

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13
Q

Periodisation:

Multiple periodisation (3 marks)

A

Many peaks
Increased frequent high intensity phases in training
To maintain intensity for elite athletes

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14
Q

Confidence and self efficacy:

Self efficacy (2 marks)

A

Situation specific confidence

Belief in own ability to succeed in a specific situation

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15
Q

Confidence and self efficacy:

Social facilitation (2 marks)

A

The influence of the presence of others affects performance

The presence of others increases arousal

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16
Q

Confidence and self efficacy:

Influence of self efficacy on performance (5 marks)

A 
Increase motivation
Positive attitude 
Decrease anxiety and stress
More likely to reach optimum performance
Decrease NAF, increase Nach
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17
Q

Confidence and self efficacy:

Social inhibition

A

The negative effect of others on performance

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18
Q

Confidence and self efficacy:

Self confidence (2 marks)

A

Belief in your own ability to succeed

Aspect of self esteem

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19
Q

Athletes diet:

Main Points (6 marks)

A

Carbohydrates to meet energy demands
Hydrated via drinking
Balanced diet
Avoiding processed foods
Fats for low/medium intensity, exercise and glycosparing
Fats for insulation and protection of vital organs

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20
Q

Glycoloading:

Supercompensation

A

Intake more glycogen than normal in order to delay fatigue

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21
Q

Glycoloading:

Dietary Manipulation

A

One week before competition, reduce carbohydrate intake to decrease glycogen stores
Take part in either high intensity training/ endurance to reduce stores of glycogen further
A few days before, increase glycogen intake and drink lots of water to aid digestion

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22
Q

Glycoloading:

Carbohydrate window

A

The day before the event high intensity exercise for 3 minutes
This opens the carbohydrate window
Eat lots of glycogen for the next 20 minutes
Consume more water to aid the process of digestion

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23
Q

Glycoloading:

Advantages

A

Delays fatigue
Increase glycogen source
Greater aerobic energy sources
Easy to manipulate your diet

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24
Q

Glycoloading:

Disadvantages

A

Heavy legs due to water retention
Tapering decreases fitness
Negatively effects metabolism

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25
Plyometrics: Knowledge
Aim - develop muscle elasticity, power and strength Depth jump done by athletes of power Stretch shortening cycle: - pre stretch reflex - amoitisation - muscle contractions
26
Plyometrics: Benefits
Hyper trophy of muscle fibres Increase muscle elasticity Recruitment of more fast twitch fibres to motor units Better coordination between fast twitch motor fibres
27
Plyometrics: Advantages
Increase maximum muscle power Increase muscle strength elasticity Can be made sport specific
28
Plyometrics: Disadvantages
Can cause chronic injuries e.g shin splints/Achilles tendons Rupture tendons and ligaments Damage vulnerable ankle and knee joints
29
Motivation: Definition
Will or desire to learn or achieve
30
Motivation: Intrinsic
Drive comes from within the performer Inner drive E.g pride/satisfaction
31
Motivation: Extrinsic
Drive comes from outside the performer Tangible - trophy/medal Intangible - praise/encouragement
32
Motivation: What does drive reduction theory explain?
Why people give up: Repetitive Routine Boring Remotivated by: Coach Routine Venue
33
Lack of electrolytes
Irregular heart rhythm Drowsiness Cramp Muscle fatigue
34
Functions of electrolytes
Nerve impulses Cell and organ functioning Lost through sweating
35
Definition of dehydration
When water levels fall below normal in the body
36
Functions of water
Controls body temp Carries o2 and nutrients to the muscles Converts food into energy Removes waste products
37
Sport injuries: | Recovery
``` Ice baths Ultrasound knits muscle tissue and repairs it Massage Water based training Oxygen tents Hypo aria chambers ```
38
Sport injuries: | Preventative measures
``` Active warm up Taping and support Sports massage and rollers Ice bath Adequate recovery time Don't perform eccentric contractions early in training ```
39
Peak flow characteristics
``` High level of confidence and self efficacy Emotional response is pleasure Movement is effortless In the zone full concentration Selective attention is good ```
40
Questionnaire types
SCAT - sport competition anxiety test STAI - state trait anxiety inventory CSAI2 - common sport anxiety inventory
41
Changing Attitudes: | Cognitive dissonance
Try to create conflict in the mind by altering a part of the triadic model A - create feelings of fun and enjoyment to change emotional and feelings B - reinforcement of actions when the required behaviour occurs C- educate performer with new information
42
Attitudes: | Predicting behaviour
Attitudes don't always follow our feelings and thoughts Other factors can influence attitude Specific attitudes can predict specific behaviours BUT the best predictor of behaviour is behavioural intention Especially when situational factors are favourable
43
Attitudes: | Developing approach behaviours
``` Emphasise positive childhood experiences Gradually increase the difficulty Increase self confidence and self efficacy Avoid punishment Encourage feelings of pride ```
44
Lewins Theory
B = f(Pe) Behaviour is the function of personality and physical environment Explains why people differently in the same situation and differently in different situations
45
Drive theory
Everyone has a need to learn or achieve mastery Inspire a drive to succeed Complete an action to help succeed at the task When we've achieved mastery we experience drive reduction to achieve the same outcome (Inhibition)
46
Groups: | Ringleman effect
As group size increases individual effort and contribution decreases
47
Groups | Groups characteristics
``` Identity Interpersonal relationships Interaction between two or more people Identical goals Interdependent ```
48
Groups: | Social loafing causes
``` Social loafing - individuals lose effort and motivation Individual effort goes unrecognised Performer hides in a large group Low fitness levels Task has no meaning Lack of understanding Over reliant on teacher Expect others to do the work ```
49
Groups: | Strategies to prevent social loafing
``` Decrease group size Video analysis Highlight individual effort Increase fitness Give more responsibility Ensure role clarity ```
50
Groups: | Motivational losses
Motivation and effort increases Confidence and concentration Expect others to do the work Social loafing occurs
51
Groups: | Coordinational losses
Ringlemans effect Interactive groups suffer more from this Tactics technique and teamwork are poor Skills interwoven into unity
52
Leadership: | Fielders contingency model - unfavourable situations
``` Unsupportive network Poor equipment and facilities High risk Large group size Leader is respected High ability group ```
53
World games: | Characteristics
Single sport Multi-sport High level athletes from all over the world High media influence and highly commercialised Elite but not professional for the olympics
54
Contract to compete
An unwritten mutual agreement between all opponents To strive to do their best within the rules To give a fair opportunity for everyone to achieve the ultimate aim of winning
55
Positive deviancy
Over adherence to the norms and values of society | Eg playing whilst injured
56
Negative deviancy
Behaviour that goes against the norms and values of society often detrimental to the performers health Eg taking drugs
57
Law and sports protecting performers during a contest
``` Duty of care Trespassing in field of play Employer rights Liable actions Equality act Drug testing ```
58
Arguments against testing in all sports
Can't get a definitive list across all sports and countries Expensive Money better spent on education and campaigns for drug risks Performer should have a right to choose Unreliable - performer may get a negative image
59
Mass
Measured in kg | Made of fat muscles tissue bone and skin
60
Scalars
A force that has MAGNITUDE and size
61
Vector
A forced that has DIRECTION and size
62
Weight
Force given to mass as a result of gravity
63
Velocity
Measured in ms-1 | Rate of change in position with reference to direction
64
Velocity equation
``` Distance covered (m) ----------------------- Time taken (s) ```
65
Acceleration
Rate of change in velocity
66
Acceleration formula
Change in velocity (ms-1) -------------------------- Time taken (s)
67
Momentum
Product of mass and velocity | Measured in Kgms-1
68
Distance
The length of a path a body follows from one point to another
69
Displacement
The length of a straight line joining the start and finish points
70
Angular momentum equation
Angular velocity x moment of inertia
71
Definition of projectile motion
The motion of a body/object moving through the air
72
Hollanders model
Deep psychological core Typical response Role related behaviour Social environment

A2 (4 decks)

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