Title: 3AB PE STUDIES
13AB PE STUDIES
- Exam Revision Seminar
- Manea Senior College
2Structure of the Seminar
- Compile list of problem topics / concepts
- Exercise Physiology
- Functional Anatomy
- Biomechanics
- Motor Learning and Coaching
- Sports Psychology
- Exam Tips / Hints / Must Dos
3Exercise Physiology
- Physiology means
- Scientific study of the functions and
activities of living organisms and their parts,
including all physical and chemical processes.
- So Exercise Physiology means
- The scientific study of the acute and chronic
responses of the human body to exercise,
including changes in the heart and skeletal
muscles.
4Exercise Physiology Concepts
- Annual Training Plans
- Energy Demands and Nutritional Requirements
- The Training Diet
- Environmental Conditions and Performance
- Performance Enhancing substances / methods
5Annual Training Plans
- Periodisation Breaking down the whole years
training into smaller blocks or phases that will
have a different focus
6Annual Training Plans
- Phases of Competition
- Preparation (pre-season)
- Competition (in-season)
- Transition (off-season)
- Training Cycles
- Marcocycle (whole year)
- Mesocycle (4-12 weeks)
- Microcycle (one week)
7Annual Training Plans
- Aims of the Preparation Phase
- To progressively condition the particular energy
systems you will be using in your sport. Practice
basic skills - General Preparation Cardiovascular training
using a range of methods (eg interval, fartlek
etc) possible strength training. High volumes of
training Medium Intensity - Specific Preparation Closer to competition
begin practicing more skills and strategies.
Fitness more specific to the sport
8Annual Training Plans
- Aims of the Competition Phase
- Maintenance Means to maintain fitness levels
rather than improve them (varied volume and
intensity) - Big focus on recovery and injury management
- Focus on skills and strategies
9Annual Training Plans
- Aims of the Transition Phase
- Avoid detraining (reversibility) as much as
possible Still continue with some regular
aerobic training - Maintain playing weight (correct nutrition)
- Recovery from injuries (rest or surgery) and
refresh the body
10Annual Training Plans
- Peaking Planning training so that the best
possible performance is achieved at the
appropriate time (ie start of the season or just
before finals or before national meet). - You should be injury free, well rested, fit and
confident.
11Annual Training Plans
- Tapering a technique used to ensure peaking
occurs - Lasts 4 28 days leading into a major event
- High intensity, low volume, lots of recovery
- Tapering leads to
- Increased max O2 uptake
- Increased size of muscle fibres
- Increased muscle glycogen storage
- Increased strength and power
12Energy Demands / Nutritional Requirements
- Recommended Daily Energy Intake
- Carbohydrates 55 60 (higher if training)
- Fats Less than 30
- Protein 10 15
13Glycaemic Index
- A system of rating carbohydrates according to
their effect on our blood glucose levels. - Low GI foods produce a small but prolonged rise
in blood glucose levels - High GI foods can quickly raise blood glucose
levels but not for very long
14Glycaemic Index
- Low GI Foods (55 or less)
- Grain bread
- Beans
- Milk
- Spaghetti
- Apples
15Glycaemic Index
- Medium GI Foods (55 - 70)
- Brown Rice
- Pancakes
- Pineapple
16Glycaemic Index
- High GI Foods (70 and above)
- White bread
- Jellybeans
- Dates
- Donuts
- Potatoes
- Watermelon
17Training Diet
- Pre-event
- Carbohydrate Loading Exercise Taper followed by
high carb diet - 3-4 hours prior High carb (low GI), low fat
meal - 1 hr prior High GI snack
- Ensure full hydration
18Training Diet
- During Event
- High GI snacks that are easy to digest (banana,
lollies watermelon) - Hydration (200mL every 15 mins)
- Liquid meals like carbo shots and sports drinks
are ideal
19Training Diet
- Post Event
- Important to consume carbs in first 2 hours
after. - Consume protein for muscle repair
- Ensure full hydration (water and sports drinks)
20Fluid Intake
- AIS Recommends
- Avg daily intake 2000mL
- In the hour before event 600mL
- During activity 200mL every 15mins
- Increase all levels in hot conditions
- Include sports drinks to replace electrolytes
21Environmental Conditions and Performance
- Heat
- Humidity
- Cold
- Altitude
22Environmental Conditions and Performance
- Heat
- Can be transferred in 4 ways
- Conduction direct contact (3)
- Radiation No contact, (60)
- Convection Air or water currents (12)
- Evaporation sweat (25 up to 80 in hot areas)
23Environmental Conditions and Performance
- Heat
- Physiological Effects
- Dehydration (which leads to)
- Increased HR and strain on the heart
- More peripheral blood flow (away from working
muscles) - Heat stroke
24Environmental Conditions and Performance
- Heat
- Coping with heat
- Acclimatise (live and train in hot conditions)
- Extra hydration (including electrolytes)
- Ice vests, ice ingestion, mist fans
- Minimal clothing (more skin exposed)
- Avoid caffeine and alcohol
25Environmental Conditions and Performance
- Heat
- Humidity can raise the apparent temperature as
the body would normally rely on evaporation
(sweat) to cool down but the air is already
saturated and sweat will not evaporate as well.
26Environmental Conditions and Performance
- Cold
- Physiological Effects
- Cold shock response causes rapid breathing rate
- Muscles cannot contract fully
- Shivering which can expend more energy and
decrease your coordination - Dehydration (you wont feel the need to drink as
much when its cold)
27Environmental Conditions and Performance
- Cold
- Coping with cold
- Acclimatise (live and train in cold conditions)
- Appropriate clothing (wetsuits, skins, gloves)
- More body fat will increase your insulation
- Longer more vigorous warm ups
- Still important to keep hydrated
28Environmental Conditions and Performance
- Cold
- Wind and water can lower the core temperature
significantly. If this happens blood is directed
away from the skin and working muscles to retain
heat. This will affect how well your muscles
function.
29Environmental Conditions and Performance
- Altitude
- The higher you go above sea level, the less
oxygen is available for your body. - Your aerobic capacity is reduced by 3 every 300m
you go above sea level. - But the higher you go the less air resistance,
which will benefit projectile sports and
anaerobic events
30Environmental Conditions and Performance
- Altitude
- Physiological Effects
- Causes increased breathing and HR
- Decreased ability to get O2 into body
- Decreased ability of aerobic energy system
- Decreased VO2 Max (ability to use O2)
31Environmental Conditions and Performance
- Altitude
- Coping with altitude
- Acclimatisation Live and train at altitude
- Or better still -Live high train low (sleep in
altitude chamber and train at low altitude)
32Methods of Enhancing Performance
- A technique or substance that will give an
advantage over other athletes - Some are considered legal and encouraged and
others are Illegal and their use has been banned - Make sure you know the perceived benefits and
- possible side effects of the following
33Dietary Supplements
- Sports bars
- Bicarbonate / Citrate
- Caffeine
- Calcium
- Creatine
- Sports drinks
- Carbohydrate gels
34Illegal Performance Enhancers
- Anabolic steroids
- Human growth hormone (HGH)
- Diuretics
- Stimulants
- Narcotics
35Physiological Aids (Illegal)
- Erythropoietin (EPO) causes the body to produce
more RBCs - Blood doping removing blood then reinfusing the
RBCs once the body has replenished their own
supplies.
36Functional Anatomy
37Sarcomere structure
38Bands and Zones in the Sarcomere
39Types of Muscle Contraction
- Isometric
- No change in muscle length
40Types of Muscle Contraction
- Isotonic Concentric
- Muscle shortens under tension
41Types of Muscle Contraction
- Isotonic Eccentric
- Muscle lengthens under tension
42Types of Muscle Contraction
- Isokinetic
- Using specialised equipment so that the muscle
being trained shortens at a constant speed - Muscle stays under maximum tension throughout the
entire range of motion
43Mechanical Characteristics of Muscle
- The force a muscle can generate depends on ..
- The number of muscle fibres recruited
- The muscle fibre type
- The cross-sectional area of muscle
- The muscle length (joint angle)
- The muscle shape / location
- Speed of contraction
- Type of contraction (concentric, isometric etc)
- Age and gender of the person
44Relationships Muscle Contraction
- Force-Velocity
- The faster a muscle contracts, the less force it
can produce. - Thats why isometric contractions can generate
the most force
Force
Strength
Power
Speed
Velocity
45Relationships Muscle Contraction
Force
- Force Length
- Muscles can produce maximum force when they are
at their resting length. This is usually about
the middle of a joints range of motion
Length
46The Nervous System and Muscles
- Central Nervous System (CNS)
- Consists of the brain and spinal chord
- This is where all the information is processed
47Peripheral Nervous System
- Sensory Division
- Carries signals from receptors (eg in the skin)
to the CNS - Provides the CNS with info
- Motor Division
- Carries signals from the CNS to the bodies
effectors (eg muscle cell or sweat gland) - Does what the CNS asks of them
48Motor Neurons and Motor Units
- Motor Neuron
- Found in the CNS
- Supplys stimulus for skeletal muscles
- Each motor neuron connects to a muscle fibre (or
100s of muscle fibres)
49Motor Neurons and Motor Units
- Motor Unit
- This is the motor neuron plus all the muscle
fibres it attaches to - Some are small (like in the face) with only 5
muscle fibres involved - Some are huge (eg in your quads) with up to 1000
muscle fibres involved
50The All or Nothing Law
- A motor unit cannot vary the force of its
contraction. It can only contract or relax - Once the electrical impulse reaches the
threshold or limit, the whole motor unit will
contract. - Think of squeezing a trigger on a gun. It will
only fire when the trigger is squeezed to a
certain level
51Muscle Contraction Force
- How do we get stronger muscle contractions ?
- To lift a feather, the CNS will only trigger a
small number of motor units (enough to lift the
feather) - To lift a heavy weight the CNS will trigger more
motor units to increase the force of the
contraction
52Patterns of Motor Unit Firing
- Synchronous
- All motor units fire at the same time
- Generates max force
- Muscle fatigues quick
- Eg Shot put / bench press
- Asynchronous
- Motor units are rotated between (while some relax
other work) - Generates less force
- Muscles take longer to fatigue
53Muscle Fibre Types
Slow Twitch Type 1 Fast Twitch Type 2a Fast Twitch Type 2b
Colour Red White White
Contraction Speed Slow Med High
Contraction Force Low Med High
Fatigue Resistance High Med Low
54Muscle Fibre Recruitment
- Depends on the type of activity
- Type 1 fibres are always first called upon
- As intensity (workload) increases more Type 2a
fibres are recruited. - If intensity continues to increase Type 2b fibres
are recruited
55Biomechanical Concepts
- Momentum
- The amount of motion a body has
- It is dependant on the mass and velocity of
- the body
56Biomechanical Concepts
- Conservation of Momentum
- A moving objects momentum will be
- conserved (stay the same) unless another
- force acts on that object
- In a collision between 2 objects, the momentum
can - be transferred from one object to another
57Biomechanical Concepts
- Impulse
- The change in momentum of an object
- It is dependant on force and time
- In sports where you want to increase acceleration
or force, you need to increase the time
58Biomechanical Concepts
- Impulse
- In sports where you want to increase
- acceleration or force, you need to increase
- the time over which that force is applied
- Eg looser tennis racquet strings so the ball is
in contact with them longer - Eg Drag push in hockey ball stays in contact
with the stick for longer so more force is
applied
59Biomechanical Concepts
- Impulse
- Its also beneficial to increase the time taken
for the body to stop momentum. - Eg landing with bent knees will lower the peak
force sent through the body and reduce risk of
injury - Eg Bringing hands backwards as you catch a
cricket ball will increase the time taken for the
ball to come to a complete stop, reducing the
force going through your hands
60Biomechanical Concepts
- Coefficient of Restitution
- The bounciness of an object or an objects
ability to retain energy after a collision - Measured by a number between 0 and 1
- COR of 1 all energy retained after a collision
(ball bounces back to the height it was dropped
from - COR of 0 No energy retained after a collision
(ball does not bouce at all)
61Coefficient of Restitution
Bouncy ball or Golf ball 0.9
Tennis ball 0.7
Squash ball 0.4
Hackey sac or Bean bag 0.1
62Coefficient of Restitution
- 3 Factors that influence COR
- Materials of the colliding bodies
- Velocity of the colliding bodies
- Temperature of the colliding bodies
63Moment of Inertia
- The force required to change angular motion
- Think of it as how easy or hard it is to get an
- object spinning or stop it spinning
- MOI depends on the mass of the object and
- how close that mass is to the axis of rotation
64Moment of Inertia
- As angular velocity increases,
- MOI decreases and vice versa
- The diver can change their body
- position to move their mass closer
- to the axis of rotation (tuck) or
- further away (layout). Their body
- position then changes their rate
- Spin
- Angular momentum does not change
- In the air
65Levers
- Bar-like, rigid objects that turn about a fixed
point - All levers have
- An axis or pivot point (fulcrum)
- A resistance (the load to be moved)
- A force (the action that causes the load to move)
66Levers
- 1st Class
- fulcrum between resistance and force
- This lever will increase the speed that the load
can move
67Levers
- 2nd Class
- Fulcrum at the end, resistance in the middle
- This lever can increase the strength we can apply
68Levers
- 3rd Class
- Fulcrum at the end, force in the middle
- This lever increases the speed at which the load
can move - Most common lever in the human body
69Levers
- Long levers help
- Athletes trying to impart high velocity on a
projectile (throwers, bowlers, strikers) - Swimmers and rowers (longer pull stroke)
- Short levers help
- Athletes trying to develop max force (over a
short distance) eg weightlifters, shot putters
70Biomechanical Analysis
- Quantitative Analysis
- Evaluating a performance or aspects of a
performance using numbers - eg Using batting average to rank your batters
- Qualitative Analysis
- Evaluating a performance using the senses
- eg Viewing video footage of a cricket shot to
identify flaws in the technique
714 Stages of Qualitative Analysis
724 Stages of Qualitative Analysis
- Preparation
- Know the activity and its critical features
- What are we wanting to achieve
- What standard is the athlete aiming for
734 Stages of Qualitative Analysis
- 2. Observation
- Know the situation
- Decide on best viewing point / angle
- Use the best method of observation (ie view the
whole skill or part of the skill) - Observe in competition or practice ?
- Compare footage to correct model
744 Stages of Qualitative Analysis
- 3. Evaluation
- Evaluate what you have just observed
- Identify strengths and weaknesses
- Prioritise the areas that need most attention
- Identify what is causing the errors
754 Stages of Qualitative Analysis
- 4. Intervention
- Begin changing the technique
- Show athlete the footage of their errors
- Describe and demo correct technique
- Implement new technique into training
- Repeat the process but you can skip step 1
76Biomechanical Principles of Movement
- Already discussed
- Force time
- Inertia
- Discussed next
- Range of Motion
- Balance
- Coordination continuum
- Segmental interaction
- Optimal projection
- Spin
77Range of Motion
- Angular or linear movements made by the body or
segments of the body, to execute a movement - Increasing the ROM will increase the speed and
force eg stepping forward when throwing - Decreasing the ROM will reduce the force produced
but increase the accuracy eg like a golf putt.
78Balance
- Increasing balance and stability provides a more
stable base which allows for greater force
production. Increased balance will also help to
increase accuracy - You can increase your balance / stability by
- Increasing your mass
- Lowering your centre of gravity (COG)
- Increasing your base of support
79Coordination Continuum
- The sequence and timing of body actions to
create a movement
Simultaneous Movement
Sequential Movement
Generate high speed but low force
Generate high force and strength
80Segmental Interaction
- Energy is transferred across body segments and
joints to achieve maximum velocity of the last
body segment - Movement starts at the biggest, strongest and
slowest segments and momentum is generated and
passed on to the smaller faster segments - Timing and having a stable base are very important
81Optimal Projection
- When releasing a projectile, there is an optimal
angle of projection to achieve your goal (eg max
distance or height) - The flight path of a projectile depends on
- Velocity at release
- Angle of release
- Height of release
82Biomechanical Principles of Movement
- Make sure you can explain how these principles
apply to movements like - Running (sprinting, distance running)
- Jumping (eg long jump, high jump)
- Striking (eg racquet sports, bat sports)
- Throwing (eg discus, shot put, overarm)
83Fluid Mechanics
- Bernouillis Principle
- the faster a moving fluid moves, the lower the
pressure within the fluid - FAST FLOW PRESSURE LOW
84Bernouillis Principle
85The Magnus Effect
- The force that affects a spinning ball in flight
causing its trajectory to change
86Drag Forces
- The force produced by the motion of an object in
a fluid (either air or water) - How much drag force is created depends on
- Size of the object
- Velocity of the object
- Shape of the object
- The type of fluid the object is moving through
87Drag Forces in Air
- Air Resistance varies depending on
- Speed faster you go, the more resistance
- Frontal area bigger frontal area more
resistance - Shape, position, smoothness rough, square
objects more resistance - Mass lighter objects more resistance
88Drag Forces in Air
- Performance can be increased when we reduce the
effects of drag - Aerodynamic equipment
- Aerodynamic positions
- Slipstreaming
89Drag Forces in Water
- Surface Drag The force caused by water moving
backwards over the body - How to minimise surface drag
- Shaving all body hair
- Covering body in lotion
- Specialised body suits (some now banned)
90Drag Forces in Water
- Form Drag turbulent pockets and currents
created when the body separates water - How to minimise form drag
- Correct, streamlined technique
- Some sports such as kayaking aim to increase form
drag by using their paddles to make sharp turns
91Drag Forces in Water
- Wave Drag turbulence created when the top of
the water interacts with the air creating waves - How to minimise wave drag
- Streamlined technique
92Motor Learning and Coaching
- Transfer of Learning
- The influence that one skill has on the
acquisition or performance of another - Categories
- Skill to skill
- Theory to practice
- Training to competition
93Transfer of Learning
- Types of transfer
- Positive
- Negative
- Zero
- Direct
- Proactive
- Retroactive
- Bilateral
94Training Types of Practice
- Massed Practice
- Continuous sessions
- Limited / no breaks
- Practice same skill
- Good For
- Motivated / experienced athletes
- Simple / discrete skills
- Distributed Practice
- Varied practice with rest or breaks
- Regularly changing skills or drills
- Good for
- Complex or new skills
- Dangerous or demanding skills
- Less motivated athletes
95Teaching Skills
- Teaching simple skills
- Imitation Method
- Athlete copies a demonstration
- Whole Method
- Athlete is taught the whole skill at once
96Teaching Skills
- Teaching complex skills
- Shaping
- Teaching a simplified version of the skill, then
gradually adding in the more difficult components - Chaining
- Breaking the skill down into smaller parts,
teaching the smaller parts separately then
linking them together
97Analysing Movement Skills
98Methods of Reflection
- A coach or athlete could reflect on their
performance by using - Training log or diary
- Self-reflection diary
- Observation schedule
- Mentor feedback
99Recognition of things to improve
- Coaches can identify their weaknesses using
- Video Analysis gives the ability to view skills
over and over, in slow motion and from numerous
angles - Video Software (Sportscode or Swinger) gives
the ability to measure and analyse video footage
100Planning for Improvement
- Coaches can measure and track atheletes
performance using - Telemetry GPS and HR monitors during games and
training - SWOT analysis Athletes write down their
strengths, weaknesses, opportunities and threats
leading into important games
101Leadership Styles
- Autocratic (Authoritarian)
- Leader has complete control and makes all
decisions. Leader is very much concerned with
achievement (winning) - Effective when
- Players need instruction / direction
- High stakes or high level
102Leadership Styles
- Democratic
- Leader consults with team members and welcomes
their input - Effective when
- Strong bond between team and leader
- Players are skilled and experienced
- Players want to share responsibility
103Leadership Styles
- Laissez-Faire (casual)
- The leader has minimal input and takes little
responsibility for the team - Effective when
- Players are highly motivated
- Team is social and not competitive
- Players are experienced
104Mental Skills
- Non physical skills that athletes work on to
improve their performance - Self confidence
- Arousal regulation
- Concentration
- Stress and anxiety management
- Motivation
105Mental Strategies
- Strategies put in place by athletes to alter
their mental skills. - Self-talk
- Relaxation techniques
- Performance routines
- Goal setting
- Imagery
106Group Cohesion
- The degree to which a team has bonded or
cooperates - Task Cohesion How commited the group is to
achieving the task goals - Social Cohesion How strong the friendships and
relationships are between members
107Carrons Model of Group Cohesion
108Social Loafing
- Relaxing or lessening of effort by a team
member - How to avoid social loafing
- Acknowledge individual efforts
- Team develops code of conduct
- Clearly define all player roles
- Provide regular individual feedback
109How to develop group cohesion
- Develop shared vision and goals
- Make all members feel valued
- Create social opportunities
- Team building activities
- Resolve conflicts quickly and fairly