Physical Education exam revision

Unit 4, AOS 1: assessment of fitness informed consent and confidentiality

- Informed consent: a written agreement that is completed by the performer that acknowledges what the test involves and any risks that might be present. This is to protect both the performer and the person conducting the test. Age is an issue here as parents are required to sign if the child is under 18 - Confidentiality: results need to be kept private between testers and participants

Unit 3, AOS 2: foods and fuels proportions of food fuels in our diet and use during erercise

55-60% of our diet should be carbohydrates 25-30% of our diet should be fats 10-15% of our diet should be proteins During exercise the body uses roughly 2/3 glycogen and 1/3 triglycerides and proteins in dire circumstances

Unit 3, AOS 2: oxygen uptake, deficit and debt steady state

> Only occurs in submaximal activity and it occurs when oxygen (energy) demands of the task are being met aerobically > oxygen supply=oxygen demand > It is indicated by a plateau on a graph (for at least 3 minutes) > HR, V, VO2, lactic acid production all plateau in steady state

Unit 3, AOS 2: oxygen uptake, deficit and debt structures invlved in VO2: alveoli, haemoglobin, myoglobin and mitochondria

Alveoli are air sacs at the end of the bronchioles in our lungs where diffusion of oxygen and carbon dioxide take place along with the use of capillaries. Haemoglobin is a component in blood, which carries oxygen around the body. Myoglobin is a part of the muscle, which attracts the oxygen carried by the haemoglobin, into the muscle. Mitochondria, is a part in the muscle where ATP is produced aerobically.

Unit 3, AOS 2: foods and fuels role of ATP (adenosine tri-phosphate) in muscles

Adenosine tri-phosphate is the major source of energy that keeps every cell in the body going, including muscles. ATP is a chemical fuel source, and consists of an adenosine molecule with three phosphates joined together in a row. energy is released when one of the phosphates splits off, changing ATP into adenosine di-phosphate (ADP) and an inorganic phosphate (Pi). only a very small amount of ATP exists at the muscles for quick maximal contractions that go for up to 10 seconds. ATP must be continually 'rebuilt' or synthesized so that energy can be provided for longer periods of time. to rebuild ATP and crete more enrgy in a form that musvle can use, energy from the breakdown of phospho-creatine (PC) or nutrients (glucose, free fatty acids and amino acids) is used to rejoin ADP and inorganic phosphate (Pi). ATP is resynthesised almost as quickly broken down. essentially ATP is broken down and rebuit many times to make energy avaliable for muscular movement .

Unit 4, AOS 2: performance enhancing substances illegal enhancement of O2 transfer: EPO and blood doping

Blood doping about it - Blood doping refers to the transfusion of red blood cells to increase their number and in turn increase the oxygen carrying capacity of the blood to muscles. - Easy to get caught because there is certain levels in the blood that are normal and anything above that can be detected easily issues - Risk of infection and the potential toxicity of improperly stored blood. - Risks of communication of infectious diseases and the possibility of a transfusion reaction. - Increased viscosity of blood, which can cause it to clot or coagulate more readily increasing the chance of heart attack, stroke and pulmonary embolism. - Used in endurance activities EPO about it - Erythropoietin is the hormone that regulates red blood cell formation - travels via circulation to bone marrow (stimulates RBC, produced naturally in the kidneys) - More EPO means more red cells, which boost endurance performance by transporting more oxygen to the muscles - injections of EPO can improve endurance performance by up to a massive 5% or more. - Increases the metabolism and the healing process of muscles because the extra red cells carry more oxygen and nutrients. - Urine sampling is used to detect the presence of EPO. - Urine test for EPO relies on the presence of the EPO protein and the sugars. - An athlete who has injected synthetic EPO would show both normal human EPO and synthetic EPO "isoforms" on the test. issues - Increased viscosity of blood, which can cause it to clot or coagulate more readily increasing the chance of heart attack, stroke and pulmonary embolism. Amongst cyclists, alone EPO abuse is thought to have caused 20 sudden deaths in recent years. - Rapid increases in blood pressure when the substance is introduced too quickly. - Convulsions. - Influenza-like symptoms, bone aches and shivering following injection. - Liver or pancreatic damage. Used in endurance activities

Unit 4, AOS 1: fitness training principals other training principals

Diminishing returns: the greatest rate of improvement will occur for those who are further away from their maximal level of fitness within a specific component - Fitness gains 'diminish' once athletes get close to their maximal level of fitness Variety: mix training sessions up while keeping specificity to avoid boredom from repetition Detraining: also called reversibility. Loss of fitness after a break is very quick. The fitness is lost faster than the initial gain. The body returns to its pre-trained state unless fitness is maintained. Periodization of the training/competition season: a training year consists of; pre season, in season and off season Tapering : decrease in training levels in the week leading up to the major event while the intensity remains the same or increases. Carbohydrate training is also used during this phase for endurance athletes Individuality: individuals all respond differently to training programs, therefore individual training programs should be developed in addition to team training sessions

Unit 3, AOS 1: APA&SBG PA guidelines for adults (18-65 years)

Doing any form of physical activity is better than none F: most but preferably all days I: moderate to vigorous intensity T/D: accumulation of 75-150 min vigorous intensity, 150-300 min moderate intensity or combination of both T: They should include muscle and strengthening activity at least two days per week SB: Minimise the amount of time spent in prolonged sitting Break up long periods of sitting as often as possible

Unit 3, AOS 1: APA&SBG PA guidelines for older people ( 65+ years)

F: Should be active every day in as many ways as possible I: Older people who have stopped physical activity, or who are starting a new physical activity, should start at a level that is easily manageable and gradually build up the recommended amount, type and frequency of activity. T/D: The should accumulate at least 30 minutes on most, preferably all days T: They should include a range of strength , fitness, balance and flexibility SB: don't have any

Unit 3, AOS 1:APA&SBG PA guidelines for youth (13-17 years)

F: everyday I: moderate to vigorous T/D: They should accumulate at least 60 minutes per day T: Variety of aerobic activities including some vigorous intensity activity and participating in a least 3 day of muscle and bone strengthening SB: No more than 2 hours per day Break up long periods of sitting

Unit 3, AOS 1: APA&SBG dimensions of PA: FITT

F: frequency e.g. how many times per week I: intensity e.g. moderate/vigorous T/D: time/duration e.g. duration of the session T: type e.g. what activity is it

Unit 3, AOS 1: APA&SBG Domains of physical activity

Household eg. gardening, vacuuming leisure eg. sports occupational eg. builder active transport eg. walking to work

Unit 3, AOS 1: Socio-ecological Model individual Vs. environmental approaches

Individual approaches focus on biological, cognitive and behavioral factors that may influence physical activity behavior. Individual approaches include... • Print and web-based media E.g. printed materials in the form of booklets, brochures and handouts Have an enormous potential to provide valuable info to individuals. They do not involve technology meaning is easier for the elderly and different nationality. • Counselling E.g. personal trainer, GP, osteopath, physio etc. has been proven to be very effective method for promoting physical activity at an individual level Limitations of individual approaches... • Print an web-based media They do not appeal to people on a long-term basis because the novelty wears off, not cost effective, • Counselling People may not have the money to use these services, they can be hard to access, and people might feel uncomfortable around these people. GP's don't really have the time to ask about physical activity levels in the visit environmental approaches focus on changing the environment to encourage PA Environmental approaches include... • Introducing new resources and facilities Providing resources that facilitate activity • Removing impediments Removes barriers to people being active Installing speed bumps etc. to improve the safety of people being physically active. Strengths of environmental approaches ... • Introducing new resources and facilities Encourages people to be active as they have the opportunity to engage in physical activity, because they feel like they are being encouraged • Removing impediments Encourages people to be active because they feel safe participating, because the environment is safe

Unit 4, AOS 2: psychological performance enhancement goal-setting: types of goals and 'SMARTER'

Research indicates that the commitment of athletes will increase if they have goals to aim for in both training and competition The types of goals Outcome goals- these are goals where the focus is in the outcome such as performance times, games won etc. Performance goals- compare current performance with past performance and comparisons should be realistic to avoid any unnecessary anxiety Process goals - which have a focus on strategies or methods needed to achieve performance One common method of setting goals is the SMATER principle S- Specific and clear M- Measurable A- Accepted by all parties involved R- realistic T- time-phased-should have a date for completion E- exciting- need to be challenging and rewarding R- recorded - written down

Unit 3, AOS 1: APA&SBG PA guidelines for overweight people

children/youth its recommended that they engage in more PA than is currently being engaged in. should be prescribed for the prevention of obesity in children and adolescence. childrens activity and play vary with age and stage of development, the prescription should be based on age appropriate activity adults engage in 60minutes of PA per day once weight hass been lost it is recommended that adults accumulate 60-90 minutes of activity per day to avoid weight regain

Unit 3, AOS 1: promoting PA (settings based approaches) community setting justifications and benefits for promotion in each setting examples of application in each setting

community settings can be broadly defined to include groups of people from the same suburb, town, city or community. such broad groupings provide particular challenges in implementing intervention strategies but also provide great scope for far-reaching impact on a significant number of people. the diversity within a community can sometimes make it difficult to provide while community intervention that are successful in increasing physical activity levels for all. many of the community based example strategies are tailored to meet the specific interests of target groups, and over come the unique barriers to those groups within a community e.g. the 10,000 steps program e.g. policy: consider the provision of active transport routes and access to green space in urban planning of new developments e.g. social environment: establish walking groups for different age groups e.g. physical environment: increase aesthetics of parks and walking trail

Unit 3, AOS 2: oxygen uptake, deficit and debt phases of O2 deficit: alactacid and lactacid

during the phase of O2 deficit the energy systems in play are the alactacid or ATP-PC system as well as the lactacid or anaerobic glycolysis are in play as they do not require oxygen and there which means there is a lag time in acute responses and don't initiate until after both these systems run out of fuel or can no longer keep going without oxygen

Unit 3, AOS 1: Socio-ecological Model PA promotion strategies at the population level: environmental change, policy and mass media

environmental change: - environmental strategies and tailoring: physical activity intervention programs should be taliored to settings, for example installing bicylce raks may promote cycling to school in a rural area, but be impracticle in a suburban area with limited bike paths and heavy traffic. - removing impediments: sometimes the goal of environmental intervention is to remove barriers to people being active, such as heavy traffic and stranger danger. environmental change such as the instillation of speed humps can make an impact of speed and 40km zones near schools. - introducing new resources and facilities: some other interventions have a goal of providing resources that facilitate activity. for example, installing showers at the work place, providing bike trails and footpaths in the community, installing new or upgraded play equipment in parks or schools - educational programs: when possible, environmental interventions should precede educational programs. a media campaign encouraging people to walk in their neighborhood, for example won't have musch impact in an area where footpaths are poorly maintained and drug deals take place in the park. instead of media campaigns, a priority for such a neighborhood would be the introduction of policies to reduce crime and provide more opportunities for people to be active in a safe recreational environment, and only then is it likely that an educational program will be successful in encouraging more people to walk in their neighborhood - environmental and policy targets for PA intervention: Natural environment, constructed (built) environment, policies related t incentives, policies related to resources and infrastructure Policy - policies may be defined as laws, regulations, formal rules, informal rules or understandings that are adopted on a collective basis to guide individuals and collective behavior. policy can be classified as legislation or organisational policy. - legislation: refers to formal, documented policies that are often governed by law-enforcement agencies and organisations. having to wear a seat belt in a car is an example of legislation bases on as issue affecting public health - Organisational policies: these ate designed to establish an appropriate behavior within a particular organisation. e.g. many primary schools have a Sun-smart policy that prevents children playing outside, during some months of the year, unless they are wearing a hat. although this policy is designed to reduce the risk of skin cancer, it also has a direct influence on physical activity. it should monitored as some might deliberately forget their hat. when critiquing strategies used at the population level to promote physical activity, think about: - tailoring -removal of impediments -resources and facilities -educational programs and policies to support environmental change Mass media another approach to PA promotion is the use of mass media. the main goal of mass media intervention is to reach groups of individuals using a medium other than personal contact or face-to-face meetings. examples of mass media include: TV and radio broadcasts and ads, billboards, poster and commercials at cinemas, print media such as newspapers and magazines the main benefit of using a mass media approach is the potential to reach large numbers of people at a lower cost per person than individualized approaches. the main purpose of a mass media campaign is to raise awareness and increase peoples motivation to be physical active. the main roles of mass media in the promotion of Physical activity participation include: - increasing awareness of PA as a public health issue - providing information about the health benefits associated with regular PA - providing information about other non-health benefits of being active - providing information about consequences of inactivity - increasing interest in physical activity participation and raising awareness of community-based programs - motivating individuals to take action towards PA participation

Unit 3, AOS 2: muscular fatigue mechanism factors affecting fatigue

fitness, intensity, duration and activity type

Unit 3, AOS 1: methods of assessing PA objective measures of PA

objective measures remove the disadvantages associated with subjective measures. some objective measures include: - direct observation, which involves watching peoples behavior within a specific setting and recording activities ad events of interest. it is a highly time sensitive technique in terms of training observers and collecting data. this technique provides rich, detailed and accurate information about several dimensions of physical activity. - SOPLAY (system of observing play and leisure activity in youth, was designed to assess physical activity of groups of people e.g. at schools, instead of the one like the previous measures mentioned. - pedometers, considered to be the simplest form of motion sensor for physical activity assessment. are worn on the hip and are designed to respond with vertical forces. - accelerometers, they are designed to register body motion, specifically acceleration (not speed) and deceleration during physical activity. they measure rate and magnitude at which the body's center of mass displaces during movement -heart rate monitoring: this allows for heart rate to be stored during the game or performance which can then be downloaded and analysed. can give an idea of intensity - GPS and DLW: GPS is attached to the body in some ways and shows playing intensities and also provides an idea of how fast the player is going and gives an idea of where on the court or field they are moving

Unit 4, AOS 2: managing a training load recovery strategies that specifically match the type of fatigue

passive recovery's are used to restore depleted PC store and active recovery's are used to remove metabolic by products such as H+ ions from the muscles by activating a muscle pump

Unit 3, AOS 1: methods of assessing PA subjective measures of P.A

some assessments of physical activity rely on a person recalling or remembering which activities the participated in, or recalling their perception of the intensity of an activity session, these are know as subjective measures. some of these measures include: - self- and proxy- report (self report being self administered and proxy meaning someone does it for you) - recall instruments (require the respondent to remember which physical activity they engaged in during the previous day, week, month or year. e.g. GPAQ, IPAQ) - diaries and logs (provide rich and detailed information about several dimensions of physical activity ; FITT, and require participants to document their physical activity at the same time ever day. diaries are used to capture all sources of physical activity within a defined time frame; e.g. 30 mins, but a log documents only the behavior or activities being studied by researchers

Unit 3, AOS 2: foods and fuels fuels used by each of the 3 energy systems

the ATP-PC system uses the chemical fuel PC the anaerobic glycolysis uses the food fuel glycogen and it is broken down anaerobically the aerobic energy system uses the food fuel glycogen as its main fuel source, triglycerides as it second preferred fuel source and proteins in extreme circumstances

Unit 4, AOS 1: Fitness components health related fitness components

the health related fitness components are: CR endurance, muscular strength, LME, anaerobic power, flexibility (and body comp)

Unit 3, AOS 2: muscular fatigue mechanism causes of fatigue

the main cause of fatigue include: fuels depletion, metabolic by-products and heat (^ body temp, dehydration and blood flow)

Unit 4, AOS 1: Data collection main reasons for data collection

the main reason for data collection is to accurately determine fitness components, energy systems and muscle groups used in that specific sport. the main purpose for viewing a performance is to determine how the performance might be improved either by a coach's immediate intervention (direct observation) or by the application of specific training drills and programs once the game or performance had been analysed. some data collection methods include: direct observation, direct observation and statistical recording, digital recording

Unit 3, AOS 1: APA&SBG PA pyramid: 4 levels

level 4: cut down on: watching T.V., video and computer games, sitting for long periods of time level 3: 2-3 times a week leisure activities: gardening, house cleaning, reading strength and flexibility: stretching, push ups/pull ups, martial arts level 2: 3-5 times a week aerobic exercise (try for 30 minutes and warm up and cool down): biking, swimming, dancing recreational activities (try for at least 30 minutes): basketball, soccer, volleyball level 1 (bottom of pyramid) everyday: take stairs instead of elevator, do work around the house or yard, drink plenty of water, walk or bike to get where you need to go, get outside and be active

Unit 4, AOS 1: Fitness components factors affecting muscular Strength, LME, speed and flexibility

muscular strength: Factors affecting muscular strength Speed of muscle contraction Length of muscle fibre Age of performer (Strength peaks 20-30 years) local muscular endurance speed flexibility

Unit 3, AOS 2: energy systems energy system interplay: continuous Vs. intermitent

- All three energy systems are activated at the start of exercise - The predominant energy system is determined by the intensity and duration of the exercise - The intensity and duration will also determine the rate and yield of ATP production Continuous: is any type of physical training that involves activity without rest intervals. Continuous training can be performed at low, moderate, or high exercise intensities, and is often contrasted with interval training, often called high-intensity interval training. e.g. 200m freestyle swimmer - All energy systems will be contributing to the effort at the start of the race. The transition from rest to the entry into the water and first 10 seconds is of very high intensity. The ATP-PC system will be dominant at this stage of the race as it has to ability to supply energy at the fastest rate and therefor meet the needs of the demand of the exercise at this point in the race. The anaerobic glycolysis and aerobic system produce energy at slower rates so although they will continue to progressively increase their contribution from the start of the race; the ATP-CP system in the main contributor in the first 10 second. After the first 10 seconds, due to CP depletion (low yield); the ATP resynthesis contribution come mainly from the anaerobic glycolysis system. At this stage the swimmers intensity will reduce to meet the rate of ATP resynthesis that the anaerobic glycolysis system provides. The anaerobic glycolysis system will continue to be dominant until the aerobic system has had sufficient time (increase in O2 supply) to become the major contributor (between 30-45 seconds). The aerobic system provides ATP resynthesis at the slowest rate, but provides the greatest yield of ATP. The aerobic system will continue to be dominant until the race finishes; however the anaerobic glycolysis may increase its contribution when increases instroke rate are required. Intermittent: stopping or ceasing for a time; alternately ceasing and beginning again e.g. netball centre player - All energy systems will be contribution to the effort (producing energy) at the start of the game - The ATP-PC system will be the main contributor for any high intensity 95% HR max or above, short duration efforts of less than 10 seconds when there has be enough recovery time in between bouts to replenish CP stores. E.g., when the centre player passes the ball to WA on the centre pass and sprints to the top of the circle for the next pass. The ATP-PC system is used during these efforts because energy is required quickly to meet the demands of these efforts and the ATP-PC system supplies and resynthesises AATP at the fastest rate - The anaerobic glycolysis system will be the dominant provider of ATP for the centre player as any longer duration greater than 10 seconds, high intensity 85% HR max and for efforts above and for any repeated high intensity efforts when there hast been enough time for PC to be replenished. E.g., from a base line throw the centre player males repeated leads on the court. The anaerobic glycolysis system is the dominant provider in these situations because it is the next fastest energy system prat providing ATP resynthesis and the aerobic energy system is not able to supply enough oxygen to meet the demands. - The aerobic system will be mainly dominant for any low intensity efforts of less than 85% HR max and during breaks and recoveries. E.g., the centre player walking to take a sideline throw in and at quarter and half time breaks. The aerobic system is dominant at these times because it is able to supply enough oxygen to meet the demands of the low intensity efforts; it provides the greatest amount/yield of ATP with no fatiguing by-products. During the times that the aerobic energy system is dominant CP stores will be replenishing and lactic acid will be removed and metabolized

Unit 3, AOS 1: APA&SBG Australian PA patterns

- As age increases physical activity decreases - Males and more likely to be active than females - People from non-Australian speaking backgrounds are less likely to participate in physical activity - Tertiary educated people participate in more physical activity than those who don't - Unemployed people participate is less physical activity

Unit 4, AOS 1: fitness training methods resistance: Muscular strength, LME or muscular power (sets, reps, %1 rep max)

- Can develop muscular strength, power and local muscular endurance by th contraction of muscle/s against resistance. The resistance can be gravity and body weight or gravity and weights The three type of weight training are: - Muscular strength: high weight, low reps. Slow contraction speed - Muscular power: moderate weight, moderate reps. Fast contraction speed - LME: low weight, high repeated reps, slow/moderate contraction speed Overload to resistance training Increase - The resistance - The number of repetitions - The number of sets - The number of exercises in a session Types of muscular contractions: Isotonic (iso internal, iso=same, tonic=tone) - Concentric - muscle shortening - Eccentric - muscle lengthening (resist gravity, lowering movement) Isometric (metric = measure, greatest force) - Held contraction - No movement (change in muscle size) Isokinetic (kinetic=speed/movement) - Speed of contraction is consistent but resistance changes based on angle joint (requires expensive equipment e.g. cybex machines)

Unit 4, AOS 1: fitness training methods interval: short, intermediat and long (WR ratios etc

- Consists intervals of work followed by intervals of recovery. Therefore the training sessions reflect the demands of the game situation by employing the same WORK:REST ratio. - Any of the energy systems can be targeted/trained - Benefit: more bouts of exercise can be performed at greater intensities due to the recovery periods. It allows high intensity work to be performed without the fatigue associated with a continuous session of equal intensity. Applying overload to interval training: Increase in - The duration of the work - The intensity of the work - The work interval distance - The number of sets - The number of repetitions The original aim of the interval must be maintained when overloading Short interval training: develops the ATP-PC energy system, anaerobic capacity and muscular power. Work intervals are short and of high intensity (95-100% HRM). The recovery periods (passive) are lengthened allowing replenishment of ATP-PC between repetitions. Typically all sprint events benefit from interval. - Typical work to rest ratio: 1:5 (100 meter sprints and <) Intermediate interval training: is designed to develop the anaerobic glycolysis system. Here the work and recovery intervals become longer. The intensity ranges from 85-95% HRM - Typical work to rest ratio: 1:2-1:3 (400 meter sprints) long interval training: it involves long work intervals and recovery intervals of the same duration. The intensity is 80-85% HRM. Preferably @ LIP intensity. Typically, 1500m runners, team sports (mid-fielders) - Typical work to rest ratio: 1:1 (800m - 1 km reps)

Unit 4, AOS 1: fitness training methods curcuit: excellent for groups and variety of FC's

- Consists of a number of exercises stations (6-15). Can improve either: strength, power, LME, agility and aerobic capacity. - Fixed load: each station has a set number of repetitions to be completed or set weight before the athlete moves on to the next station. - Individual load circuit: designed to meet the strengths and weaknesses of the individual. Reps and weight is set, based on the athlete - Fixed circuit: the athlete completes as many repetitions as possible in the allocated time at each station It is a versatile form of training, and this helps maintain motivation in training. Circuits can focus on weaknesses or specific fitness components Overloading circuit training: Increase - The resistance - The repetitions - The number or circuits Decrease: - The length of recovery periods - The time to complete the number of repetitions

Unit 4, AOS 2: managing a training load monitoring training and recovery from training (DOMS and no HARM, etc.)

- DOMS (Delayed onset muscle soreness) - Discomfort experienced 24-48 hours after a session that is unaccustomed (something that you are not used to doing) - Further along in training programs you experience less DOMS

Unit 4, AOS 1: training adaptations (the 'SAID' principle) reasons for cardiac hypertrophy

- Increase in left ventricle size occurs to accommodate increased stroke volume as the left ventricle will be able to hold more blood which is an aerobic adaptation - Increase in the thickness of the left ventricle wall occurs to produce and more powerful beat which is an anaerobic adaptation

Unit 4, AOS 1: Data collection provision of feedback (KR and KP) and selective attention

- Knowledge of results: Knowledge of results refers to how successfully a skill is performed. It is always external feedback and may come from sources such as a coach, spectators or teammates. Examples of knowledge of results may be how many goals were scored per number of attempts, or what distance was covered in javelin. The athlete can use this feedback to execute a skill differently in order to achieve different results. - Knowledge of performance: Knowledge of performance is feedback related to the way in which a specific skill is performed. It gives feedback on the quality of execution of the skill and may come from either intrinsic or extrinsic sources. An example of this is a comment from the coach about the foot placement during a kick in soccer, or noticing the height of a ball during a tennis serve. - Selective attention: the capacity for or process of reacting to certain stimuli selectively when several occur simultaneously.

Unit 4, AOS 1: training adaptations (the 'SAID' principle) CV adaptations to aerobic type training methods: LIP, A-VO2 diff, SV, HR, BP, Q, Myoglobin, Haemoglobin and blood flow

- LIP-is delayed so the aerobic system is used for longer preventing the used of the anaerobic glycolytic systems and therefore preventing lactate and hydrogen ions forming in the muscles - A-VO2 diff. - the muscle will have a greater ability to get more oxygen for energy production due to increased capillary density at the muscles and heart - SV - increases so the body has a greater ability to deliver more blood around the body with less effort than if they weren't to have the adaptation - HR - decreases at rest and during sub max exercise due to increased stroke volume as the heart doesn't have to work as hard to get oxygenated blood around the body as someone without the adaptation - BP - decreases at rest and sub maximal exercise as the heart doesn't have to work as hard to pump blood around the body so the pressure put on the arteries is decreased - Q - increased cardiac output due to an increase in stroke volume and decrease in heart rate - Myoglobin - increased myoglobin stores in the muscles which increase the muscles ability to extract oxygen from the blood, because as there is more myoglobin more oxygen can be extracted from the blood at one time - Haemoglobin - increases due to increased number of blood cells resulting is more oxygen is able to be transported around the body and delivered to working muscles - Blood flow - increases as more blood is able to be redirected to working muscles due to an increase in red blood cells

Unit 4, AOS 1: assessment of fitness indirect Vs. direct (lab) testing and submaximal Vs. maximal testing

- Laboratory tests --> very accurate, expensive, time consuming --> elite athletes (direct measure) - Field tests --> easy to conduct, time effective, cheap, results can be compared quickly to norms - Maximal tests --> athlete is required to perform to exhaustion and/or to their highest physiological capacity for that fitness component • VO2 Max test --> Laboratory test (direct measure) = very accurate • Beep test --> Field test (indirect measure) = prediction - Submaximal tests --> athlete is required to perform to approximately 70% HR Max, a final result is then predicted (indirect measure) from this sub-maximal measure, prediction is based upon the know linear relationship and the assumption that HR, O2 uptake will continue to increase with increased work loads

Unit 4, AOS 1: assessment of fitness 5 step process to fitness testing: analyse sport data (what to be tested), choose tests, analyse test results, develop program and check gains

- Step 1 data collection and activity analysis: this is done to determine energy systems, fitness components, major muscle groups and fatiguing factors. This is done by skill frequencies, movement patterns, heart rates and work to rest ratios. - Step 2 assessment of fitness: this is done to determine the strengths and weaknesses of the athlete. Considering the aims and protocols and also the reliability and validity of each test. Undertaking a pre-health screening (PARQ) and attaining informed consent. This is done by utilising a range of suitable tests which have been selected based upon the important findings identified in the activity analysis - Step 3 plan overall training program: by including the important training principals such as SIDOF, periodization, type, individuality, diminishing returns, variety detraining, maintenance. This is done by selecting appropriate training methods including continuous, interval, fartlek, circuit, weight/resistance, flexibility and plyometric - Step 4 design each specific training session: by applying the relevant training principles. This is done by including the important components; the warm up, conditioning phase and the cool down. - Step 5 monitor and record training: monitor and record the physiological, psychological and sociological training data via training diaries and post fitness testing. --> adjust the training program as necessary based on the feedback received from monitoring training.

Unit 4, AOS 2: psychological performance enhancement optimal arousal for specific competition (inverted 'U' theory)

- This refers to our state of alertness and hence our readiness to perform - Our best performance occurs at an optimal arousal - Our arousal will be affected if we are under or over aroused - Maintain optimal arousal among all team members in a team sport is difficult for coaches - Various methods can be used to either increase or decrease arousal levels to optimal levels for best performance

Unit 4, AOS 1: assessment of fitness reasons for testing individual's specific fitness

- To identify the athletes strengths and weaknesses - Determine possible playing positions - These results are able to give a base line measure and form the basis of a training program - Evaluate effectiveness of the training program - Provide motivation

Unit 3, AOS 1: methods of assessing PA advantages and disadvantages of objective measures

- direct observation D: difficult to use with large population, intrusive, highly labour intensive, only allows specific PA behaviors to be observed, time intensive in terms of training to establish between observe and within observer reliability A: captures excellent quantitative and qualitative information, allows for the collection of contextual information (including environmental conditions, the presence significant others or the availability of PA cues such as toys or equipment), useful in a variety of community and school based settings - pedometer D: assesses only one type of PA behavior (walking/running), cannot record and store data in real time, unable to record magnitude of movement detected (a step is recorded regardless of the intensity or mode during walking, running or jumping), provides no information about frequency, intensity or duration of physical activity A: inexpensive, small, light weight and non-invasive, easy to administer in large groups, useful for detecting change (between pre- and post- tests) in the daily average number of steps taken, or to identify changes in rank order among groups, provides immediate feedback and has the potential to promote behaviour change - accelorometer D: they are expensive for the use with large populations (from $250-$3000), older versions are not water proof and new versions are not validated for wearing during aquatic based activities, not sensitive to low impact physical activities and therefore underestimate movement during cycling and rollerblading or activities that are predominantly upper-body, they potentially alter physical activity behavior patterns (reactivity)older models do not have an on/off/reset button or an interface to provide feedback. A: small, lightweight and non-invasive although still robust, they are low burden to participates compared to heart rate monitors (no chest strap), they provide and objective indicator of body movement (acceleration), are a good alternative to self-reporting PA by children (children under 10 have trouble recall their behavior), can be used in a lab or on the field, hey assess dimensions of intensity frequency and duration, they record movement in real time - heart rate monitoring D: only measures heart rate A: cheap, small, lightweight - GPS and DLW D: can be a burden to the athlete A: shows and records information from a performance; intensity, movement patterns, etc.

Unit 3, AOS 1: Socio-ecological Model the socio-ecological model: 4 levels

- individual (intrapersonal) o Characteristics: demographics, age, gender, level of education, self-efficacy, motivation, knowledge skills. o Intervention strategies: education programs, counselling, mass media - social (interpersonal) o Characteristics: family support, peers, access to social support networks versus isolation o Intervention strategies: community education, support groups, peer programs, work place incentives - physical o Characteristics: weather, geographical factors, public transport availability o Intervention strategies: improving accessibility and safety to physical activity environments, constructing new sporting facilities and introducing traffic calming methods - policy o Characteristics: urban planning policies, work place policies, funding policies o Intervention strategies: work hours are changed to suit the employees and encourage leisure time activities, compulsory 100 minutes of physical activity per week in school, compulsory school sport participation

Unit 3, AOS 1: methods of assessing PA practicality Vs. accuracy

- practicality is seen when using measures for large groups but the accuracy decreases - accuracy is seen at the individual level and practicality decreases. - as practicality increases, accuracy decreases and vise versa

Unit 3, AOS 1: methods of assessing PA advantages and disadvantages of subjective measures

- self- and proxy- report D: can result in in accurate results, memory problems can arise A: easy to use, cheap - recall instruments D: social desirability bias, limited capacity to remember certain details (mainly the elderly and young children, not understanding the questions A: easy to administer in large groups, cheap, assess PA across multiple domains - diaries and logs D: not suitable for assessing children under 10 or very old adults due to cognitive limitations, reliability and validity problems associated with social desirability bias, memory limitations or misinterpretations of PA in different populations A: can be administered quickly and easily, cost efficient for large scale studies, usually low burden on participants, have the potential to predict energy expenditure from daily PA, can capture quantitative and qualitative

Unit 4, AOS 2: performance enhancing substances rationale and principles involved with WADA and ASADA and their 'ethical charter' (e.g. Respect, fairness, transparency)

Anti-doping programs seek to preserve what is intrinsically valuable about sport. This intrinsic value is often referred to as 'the spirit of the sport', it is the essence of Olympism; it is how we play true. The spirit of sport is the celebration of the human spirit, body and mind, and is characterized by the following values: - Ethics, fair play and honesty - Health - Excellence in performance - Character and education - Fun and joy - Team work - Dedication and commitment respect for self and other participants - Courage - Community and solidarity WADA The purpose of WADA - To protect the athletes fundamental right to participate in doping free sport and this promote health, fairness and equality for athletes worldwide and - To ensure harmonized, coordinated and effective anti-doping programs at the international and national level with regards to detection, deterrence and prevention of doping The roles of WADA - Detection; anti-doping coordination (ADAMS), co-operation with law enforcement - Deterrence; compliance of athletes with the codes, antidoping development (ASADA), the granting of therapeutic exemptions (TUE) - Prevention; education programs and social media presence, science and medicine- staying ahead of those attempting to cheat the sport with new substances The process of how substances or methods are prohibited: - Medical or other scientific evidence, pharmacological effect or experience that the substance or practice, alone or in combination with each other substances or practices, has the potential to enhance or enhances sports performance - Medical or other scientific evidence, pharmacological effect or experience that the use of the substance or practice represents and actual or potential health to the athlete - WADA's determination that use of the substance or method violates the spirit of the sport described in the code ADAMS The anti-doping development management system has four main functions: - Athlete whereabouts - allows athletes to entre their information from anywhere around the world - Information clearing house - the place where all data is stored, lab results, and rule violations, therapeutic use exemptions etc. - Doping control planning - used to plan, coordinate and order tests and manage test results - Therapeutic use exemptions (TUE) - online management of TUE requests ASADA The purpose of ASADA - To protect Australia's sporting integrity through elimination of doping The vision of ASADA - Australia's driving force for pure performance in sport Rationale - To protect Australia's sporting integrity by eliminating doping through 'detect, deter and enforce' It is the organisation with the prime responsibility for implementation of world anti-doping code (the code) in Australia. ASADAS mission focuses of 3 key themes - to deter, detect and enforce: - ASADA deters prohibited doping practices in sport vis education, doping control (testing), advocacy and the coordination of Australia's anti-doping program; - ASADA detects a breach of a sports anti-doping policy via its doping control (testing) and investigation programs; and - ASADA enforces any breach of a policy by ensuring those violating anti-doping rules are persecuted and sanctioned

Unit 3, AOS 2: energy systems operation of the anaerobic glycolysis system

ATP is a resynthesised by the conversion of glycogen into the form glucose; this glucose is then broken down into a substance called pyruvic acid (pyruvate). With insuffient O2, the pyruvic acid is converted into lactic acid. The break down of glycogen without oxygen results in 2 ATP per glycogen molecule - Fast rate of ATP production but small yield (but greater than the ATP-PC system) - Type of activity is durations up to 75 seconds of high intensity work - Dominant for 30-60 seconds - Peak power is from 5-15 secs - Major fatiguing factor is the accumulating by products (hydrogen ions and inorganic phosphates) - Activated at the start of intense exercise - Fuel=glycogen - Metabolic fatiguing by product (H+ ion) - Insufficient oxygen --> pyruvic acid --> lactic acid

Unit 3, AOS 2: energy systems operation of the ATP-PC system

ATP is resynthesised by the breakdown of creatine phosphate, producing 1 (0.7)ATP molecule per CP molecule - Fast rate of ATP production and small yield/capacity - Type of activity= short duration/high intensity - (100 meter sprint, long jump etc.) - Dominant for 510 seconds - Peak power: 2-5 seconds - Major fatiguing factor is PC depletion - Fuel PC --> stored in the muscles (stores limited)=PC is finite - 30 secs --> 70% replenished, 3 minutes --> 100% replenished - Source CP --> red meat, eggs

Unit 3, AOS 2: energy systems comparison of the energy systems: yield, peak, intensity, by-products, events, etc

ATP-PC: peak- 2-4 seconds yield- extremely limited, aprrox 1 (0.7) ATP for every PC molecule intensity- high intensity (>95% max HR) by-products- inorganic phosphate and ADP (and AMP) event- fuel source- PC speed of contraction- explosive. fast and simple chemical reactions duration system is dominant during activity- short duration, 1-5 secs total duration during activity- 0-10 seconds anaerobic glycolysis aerobic

Unit 4, AOS 2: performance enhancing substances positive effects and side effects of classes of banned substances : simulants, Narcotic analgesics, diuretics, anabolic agents, beta-blockers and hormones

Anabolic steroids positive effects - ^ lean body mass - ^ strength - ^ speed - ^ power - Stimulates protein synthesis - muscle growth side affects - ^ aggression - Liver/kidney damage - Infertility - Depression - Mood swings sports commonly used - Athletics - football Diuretics positive effects - loss of body mass (fluids) - Promote fluid loss, mask use of other drugs side effects - dehydration - heat stress - light headedness - kidney and heart failure sports commonly used - boxing - wrestling - rowing - jockey Beta-blocker positive effects - reduced body tremors - Inhibit CNS, reduce HR & production of adrenalin, reduce performance anxiety side effects - reduced blood pressure - fatigue - irregular heart rate sports commonly used - shooting - archery Stimulants positive effects Activates the CNS, reduces fatigue side effects - Factors leading to a lack of attention; - Focus on past experiences - Can't 'let things go' - Future orientated thinking - 'What if' questions - Focusing on negative aspects of their game - Concentration can improved via; - Simulation - Use of cue words - Having set routines - Over-learning skills sports commonly used - Strength/power athletes requiring rapid responses Narcotic analgesics positive effects - Narcotic analgesics usually take the form of painkillers that act on the brain and spinal cord to treat pain associated with painful stimuli. - Narcotic analgesics could be used to reduce or eliminate the pain felt from an injury or illness. - Help an athlete train harder and for a longer period. side effects - dependence - respiratory depression - gastrointestinal issues - reduction in psychomotor performance - predispose athlete to further injury by blunting or removing sense of pain sports commonly used - Any athlete experiencing pain Hormones (Growth hormone, EPO) positive effects - Increase muscle bulk and hence muscle power and strength side effects - Heart failure - Suppressed immune system sports commonly used Growth hormone-body builders, EPO-endurance

Unit 4, AOS 2: recovery hydrotherapy (cold, hot and contrast {shunting} water immersion)

CWI: impact sports, injured - Decreased swelling, bruising - Decreased pain HWI: - Increased blood flow -> increase oxygen = decreased recovery time - Increased joint mobility Contrast water therapy CWI/HWI (shunting) -> vasodilation (HWI)/vasoconstriction (CWI) - Remove toxic by-products (-> H+ ions) CWI is similar to cryotherapy (ice) Cryotherapy (use of ice including ice baths and ice massage) CWI is similar to cryotherapy - Reduces Swelling and associated pain. Cryotherapy has been proven to: - Decrease acute inflammation - Reduce perception of pain and discomfort - Decreases tissue temperature (less sweating, lessening dehydration)

Unit 4, AOS 2: psychological performance enhancement causes, signs and prevention of choking

Concentration shifts and start focusing on irrelevant cues - Prevent through arousal techniques, mental imagery -> psychological state Causes - Choking can also cause concentration to falter. Occurs when pressure is built up, A lot is riding on the next phase of play, Causes attention to narrow and become internal and Can impair timing and coordination Signs - Symptoms of choking may include, tightening up of the muscles, an increase level of anxiety and a decrease in self-confidence Prevention - Prepare yourself for big competitions by developing relaxation strategies which can be utilized throughout the game - Practice imagery where you see yourself performing well in big situations. This will increase your confidence and ability to deal with the moment when it arises - Develop pre-performance routines which you can use in all situations (e.g., pre-shot routine, pre-game routine). These routines will build your confidence and give you something to focus on during important moments

Unit 4, AOS 1: fitness training methods continuous (including fartlek) with training zones

Continuous - Consists of continuous activity (minimum of 20 minutes- 30 minutes desirable) at an intensity of 70-85% of maximum heart rate. Continuous training consists of two methods: o Continuous (LIP) training (85% MHR) - to delay LIP - on a graph, moves further to the right. E.g. includes a 5km run, 1km swim, 20km cycle, 2km row. It can develop aerobic capacity and local muscular endurance o Application of overload - increase distance/duration or increased intensity (ensure you don't lose specificity) Fartlek training - "Speed play" involves changing an activities intensity through variations in effort or environment. o The changes in pace/intensity enable the athlete to work all the energy systems (aerobic and anaerobic), although the aerobic systems predominates. o Can closely resemble the movement patterns specific to a particular sport/activity and can be completed in a relatively confined space o Applying overload : - Increased frequency of intense work - Increase in the distance covered. - Covering the same distance in a shorter time

Unit 4, AOS 2: sports nutrition creatine, CHO loading, colostrum, protein (amino acids), carbohydration (including high GI gels) caffeine

Creatine - Used to increase power, strength and anaerobic performances. - Creatine can naturally be restored from either food or through amino acids. - However, diet alone is not able to fully supersaturate the muscle in phosphocreatine. - Supplements are available in capsules, powders or chewable forms. - Manufacturers recommend 10-20g per day to 'fill up' our muscles. • Creatine supplements increases the rate of PC resynthesis during recovery - thus assisting the ATP-PC system. Possible side effects; • Causes weight gain • Causes water retention • Can cause seizures, vomiting, diarrhoea, anxiety, muscle weakness, irregular heart beat, deep vein thrombosis (DVT), death. CHO loading - Carbohydrate loading - Strategy involving changes to training and nutrition so that glycogen levels can be maximised during competition. - Benefits athletes who exercise continuously for over 90 minutes; usually endurance athletes. - Originally developed in 1960s by Swedish cross-country runner and skiers. - Enables athletes to work at their optimal pace for longer (3-5% improvement) - delaying fatigue - Athletes can increase in body mass by up to 2kg. - Fluid intake should be a high priority during loading. Process; 1. Athletes taper their training prior to an event 2. Loading Phase - While tapering, the athlete consumes a high-carb diet. This super-compensates the carbohydrate stores. • Loading prolongs the use of carbohydrates and delays the use of body fats. • The use of fats reduces the work output due to extra metabolism requirements (Hitting the wall) Colostrum - - Also called 'mothers' milk' - Safe consumption via bovine cow's milk - Contains growth (Insulin-like growth factor IGF-I) and immune (immunoglobulins G1,G2, M and A) benefits to humans - Higher concentrations on these factors than normal cow's milk - No reported side effects Protein - (amino acids) Amino Acids (BCAA) - Assist with muscle building, contraction (fuel), tissue synthesis and other body functions (reduce feelings of fatigue, ie. reduced perceived exertion). Carbohydration (including high GI gels, knowing the glycaemic index) Carbohydration: - Are drinks that contain carbohydrates such as cordial and Gatorade, which contain some glucose to give the body energy through consumption and saves the body having to digest food when it can just drink something and by pass that process CHO gels: - These are simply concentrated CHO without the fluid that is in a sport drink - Therefore they are very small and lightweight and hence can be carried easily in an event of a long duration - However, they don't meet the fluid needs of the athletes and should be consumed with water - Keep in mind that a high CHO level in the stomach tends to inhibit gastric emptying Caffeine • Caffeine in coffee and soft drinks is usually 30-80mg per serve • Caffeine is a CNS stimulant, diuretic, circulatory and respiratory stimulant. • Caffeine can intensify muscular contractions, mask fatigue, can speed up fuel usage, releases adrenaline that causes an increase in fat oxidation and the conservation of muscle glycogen. • Peak levels in the blood 1-2 hours after consumption • 3-9mg prior to exercise has been recorded to enhance performance in running and cycling (3mg =Approx. 2 cups of coffee) • Doping controls has set a limit of 12 ug/mL Side Effects • Restlessness and insomnia • Elevated blood pressure and heart rate • CNS disruptions • High fluid loss (diuretic) • Upsets thermal regulation in the body

Unit 4, AOS 2: psychological performance enhancement motivational techniques to improve performance (intrinsic and extrinsic)

EXTRINSIC MOTIVATION - Motivation that comes through external sources. EG money, trophies, sponsorship, coaches, parents INTRINSIC MOTIVATION - Motivation that comes from within the athlete. Help to encouraged perceived competence, self-work and enjoyment. E.G. positive thoughs like 'I can do this' etc - athlete becomes their own motivator

Unit 4, AOS 2: recovery enhancing oxygen transfer (hyperbaric chambers, altitude, etc.)

Hyperbaric Vs. hypoxic -> to do with oxygen content Hyperbaric = 100% O2 oxygen - Improve recovery (especially from injury) -> 100% O2 in the blood stream (Increases the oxygen concentration levels in the blood - thus increasing recovery) - Used in the treatment of soft tissue injuries Altitude tents (how low oxygen levels an can be used in your own home which saves you travelling to altitude), hypoxic masks, etc Hypoxic = cause the body to produce more red blood cell, produces more erythropoietin (hormone that stimulate the production of red blood cells) which means more oxygen can be taken up by the body - Benefits endurance athletes Concern!!! - Ratio of plasma to red blood cells is low = which mean blood is thicker and it's harder to pump around the body - Altitude sickness can become evident due to supressed immunity, which means your training ability decreases - Live high and train low - for competing at sea level The illegal substance and practice that are used for quick hypoxic effects is: - Substance - EPO (mirrors erythropoietin) - Practice - blood doping (blood injected into the body so you have more red blood cells

Unit 4, AOS 2: performance enhancing substances altitude training and other hypoxic techniques (legal)

Hypobaric chambers/ hypoxic masks • Hypobaric chambers offer individuals exposure to a high altitude environment (e.g. while sleeping) - provides the convenience of "living high and training low". • A benefit of hypobaric exposure is the increase in the natural production of erythropoietin (EPO) which stimulates the production of red blood cells and enhances the body's O2 carrying to working muscles. Fitness and health benefits include- • increase in total blood volume • increase in mitochondrial volumes • increase myoglobin concentration • stimulates formation of blood vessels The inflexibility of expensive and sophisticated chambers have led to the development of portable "tent" like chambers that enable athletes to carry out a range of tasks in hypoxic conditions. Improper use can lead to health concerns related to "altitude sickness" including- - dehydration - dizziness - pins and needles - insomnia - nausea - drowsiness - pulmonary oedema (swelling of lungs) - cerebral oedema (swelling of brain) Altitude training • Increase of red cell volume, haemoglobin concentration and haematocrit (proportion of blood that consists of red blood cells) value up to 10%. • Increase cardiac output - increases by up to 20 % at rest and submaximal exercise, but not the maximal cardiac output. • Increased buffer capacity of blood against CO2 and lactic acid. • improved efficiency of respiratory muscles Issues • Adverse immune responses presenting a threat to both the fitness and health of the athlete. • Iron loss due to increased demand and mobilisation of iron to synthesis haemoglobin. • Dehydration due to the higher rate of water vapour lost from the lungs. • Altitude sickness. • Reduction in training intensity

Unit 4, AOS 2: performance enhancing substances other practices: IV drips and gene doping

IV drips don't hydrate faster than drinking it orally - The only circumstance is when you cant get hydrated orally Gene doping • Gene doping involves inserting DNA for enhancing athletic performance. • Athletes may be able to use gene therapy to re-engineer their bodies for better performance. • Gene therapy has potential to treat sports, including muscle injuries, ligament and tendon ruptures, central meniscal tears, cartilage lesions, and delayed bone by using the transfer of defined genes encoding suitable growth factors into the injured tissue. This may result in improved regeneration of tissue defects following trauma. Risks associated with gene therapy include:- • autoimmunity - an illness that occurs when the body tissues are attacked by its own immune system • flu like symptoms • potential for generating new viruses • side effects associated with use of EPO, insulin and HGH • unwanted gene transfer

Unit 4, AOS 2: psychological performance enhancement concentration and mental imagery

Mental imagery - is a powerful psychological tool for optimal performance - can also be used for optimal arousal - thought to improve the relationships of the necessary nerve pathways between the brain and the muscles - when practicing this method the athletes should include scenarios that are likely and unlikely in competition - Simulation is very similar to imagery but involves training situations being constructed to replicate game situations as closely as possible. It is very similar to the specificity principle in physical training and helps us to adapt to game situations. Some believe it is better than imagery as it more closely resembles game situations Concentration Attention can be described in terms of width and direction. • Broad-internal - Focus on thoughts and feelings • Broad-external - Focus outwards on an opponents actions • Narrow-internal - Mentally rehearse movements • Narrow-external - Focus on very few external cues - This is our ability to maintain our attention throughout the entire performance - That includes maintaining a focus on the stimuli in a game etc. that are the important ones - Throughout a game focus of our attention can change numerous times - Some athletes can focus too much on the past or the future such as; "they beat us last time" or "what happens if I lose from here". Such negative thoughts can lead to us losing concentration and hindering performance - Numerous examples exist where individuals have lost from a position that seemed impossible to lose from - in other words they chocked - Chocking is a build-up of 'pressure' causes us to lose concentration and/or attention and make poor decisions and judgements - Simulation can be used to improve concentration and many athletes have set routines which helps them maintain focus

Unit 4, AOS 2: managing a training load overtraining: symptoms, causes and prevention

Occurs due to Poor design of training program: - Application of principles are incorrect E.g. F: not enough recovery time E.g. I: high intensity efforts to often or moderation intensity too long time E.g. anaerobic based training requires greater rest and increase recovery Specificity -> to certain sport Overload -> too much or too often - Overload is the biggest contributor to overtraining Symptoms - Fatigue -> still feeling fatigued the day after - Loss of weight, appetite, sleep - Persistent and chronic muscle soreness - Reduced concentration - Altered sleep Prevention - Applying training principle appropriately - Plan for rest and recovery - Sleep, goal setting, variety of training (psychological)

Unit 4, AOS 1: fitness training methods plyometrics, Core training and flexibility

Plyometric - Involves an eccentric contraction followed by a rapid concentric contraction to develop power e.g. bounding - runners - It relies on the activation of the myostatic stretch reflex whereby a muscle is stretched under tension, followed by a rapid concentric contraction (resulting in a more powerful contraction). Plyometric trains this relax, resulting in a faster and more forceful contraction This type of training puts stress on the body and a few things need to be considered - A high degree of physical conditioning (strength) is required before commencing - A giving surface (grass/rubber) is usd - Don't complete sessions on consecutive days (48 hours rest between each sessions) - Commence with low demand plyometric movements before progressing -(in order of impact/stress - skipping, tuck jumps, bounding, death jumps) Applying overload: - The number of repetitions - The depth of jump - Moving from two foot contact to one foot contact Flexibility - Improves the range of motion at desired joints important to performance. A warm up should be undertaken before performing stretching exercises as this increases the blood circulation and temperature (improving muscle elasticity and reducing the risk of injury). A dynamic warm up should be undertaken before other types of training, and traditional static stretching performed during a cool down activity after rigorous activity. Proprioceptive Neuromuscular facilitation (the most effective in improving flexibility): involves the use of a partner who moves the joint slowly through the range of motion until the first hint of discomfort. The subject then isometrically contracts against the partner for 6 seconds Passive/static stretching (used most commonly as a part of a cool-down and can increase flexibility depending on stretch time): simplest and safest form. It involves gradually stretching the muscle/s across a joint to the full range of motion and holding for 10-20 seconds Dynamic stretching (used most commonly for warm up): moving specific parts of the body and gradually increasing the range and speed of movement. Stretching the major muscle across the joint. Ballistic stretching (not commonly used): is potentially dangerous because it involves violently moving through the range of motion using the momentum created rather than the muscle contraction Overloading: - The time a stretch is held - The stretch repetitions - The number of stretches Pilates/Swiss ball - core strength training - Develops core stability (abdominal strength) and balance. Care must be taken as most athletes have undertrained stabilisers. It uses a ball large in size ad a range of static and dynamic positions in order to develop core stability. There is a range of exercises, some easy, some difficult to complete unless core strength has been adequate developed Benefits - Greater efficiency of movement - Increased power output - Improved balance and stability - Decreased risk of injury

Unit 3, AOS 2: oxygen uptake, deficit and debt acute responses to PA: at muscle, lungs and circulatory system

Respiratory: Increased ventilation (how much air in breathed in or out in one minute) o Increase tidal volume (how much air is inspired or expired in one breath) o increase respiratory rate (the number of breaths taken in one minute) V=TVxRR > the purpose to increase the volume of oxygen that the lungs supply the working muscles Increased pulmonary diffusion (due to increased surface area of the alveoli and the muscle tissue) >the purpose is to increase the transfer or oxygen into the blood stream and deliver into working muscle cells and this is also how carbon dioxide is removed which is produced by the aerobic E.S Circulatory: Increase cardiac output (the amount of blood pumped out of the heart in one minute) o Increased stoke volume (the amount of blood ejected by the left ventricle per beat) o Increased heart rate (the number of times the heart beats in one minute) >The purpose is so that more blood can be pumped out of the heart per minute and therefore more oxygen can be transported to the muscles Increased blood pressure due to the increase cardiac output Systolic blood pressure (pressure in the arteries following contrition of ventricles as the blood is pumped out of the heart) increase but the diastolic blood pressure (pressure in the arteries when the heart relaxes and ventricles fill with blood) doesn't change because the heart still needs the dame amount of time to relax and fill so you don't strain the heart and make it work too hard >The purpose is because more blood is being pumped out per beat/minute and therefore causes an increase in pressure on the arteries Increased venous return (the return of blood of de-oxygenated blood around the body back to the heart via 3 ways: a muscle pump, the respiratory pump and vasoconstriction > The purpose of this is that it enables an increase in cardiac output. With more blood being delivered back to the heart more can be pumped back out again for the delivery of oxygen to working muscles and carbon dioxide to the lungs Decreased blood volume due to decrease in plasma levels due to sweating and dehydration > The purpose of this is as a consequence of sweating therefor a decrease in plasma volumes Blood redistribution away from inactive organs and redistributed to working muscles, > The purpose of this is to increase the amount of oxygen being delivered to working musclez Increase A-VO2 difference (difference in oxygen concentration in the arteries compared with the veins, increased oxygen consumption). > This occurs the working muscle require more oxygen to contract Muscular Increased blood flow to working muscles > The purpose of this is to increase the amount of oxygen being delivered to working muscles Increase motor unit (a motor neuron and the muscle fibres it stimulates) and muscle fibre recruitment > the purpose of this is to enable the appropriate number of muscle fibres to be recruited depending on the intensity (need) of the activity Decreased energy substrates as the fuel is needed for ATP production > The purpose of this is that CP has a greater rate of depletion at maximal exercise intensities. Glycogen and triglycerides have a greater decline at submaximal exercise intensities. All of these substrates are used to resynthesis ATP during exercise Increased lactate in muscles when the anaerobic glycolysis system is in use > The purpose of this is because lactic acid is produced at the start of exercise because the body cannot deliver enough oxygen to the working muscle to resynthesis ATP (O2 deficient). If it is being produced faster that it is being removed it will continue to rise Increased muscle temperature as heat is a by-product of energy production > The purpose of this is because heat is a by-product of the aerobic energy system

Unit 4, AOS 2: psychological performance enhancement specific arousal; regulation techniques: pump up or calm down (for over-arousal or under-arousal) incl. S.I.T, meditation etc.

Shift to the left, low arousal, regulation techniques - Pumping up Shift to the right, high arousal, regulation techniques - Deep breathing SIT= stress inoculation therapy - To ignore unimportant cues Mediation is a very deep state of relaxation it allows for negative thought processors to be eliminated Arousal reduction techniques; • Progressive muscle relaxation (PMR) • Breath control - Used to relax and refocus • Biofeedback - Sensors detect raised tension or stress in the body • Stress-inoculation training (SIT) - Building immunity to stress via training. • Meditation Arousal promotion techniques; • Elevated breathing rate - Increases state of awareness in CNS. • Act energetic • Positive talk and sounds: 'Talk it Up!' • Energising imagery • Pre-competition workout

Unit 4, AOS 2: psychological performance enhancement importance of sleep

Sleep is important as it promotes enhanced concentration, memory, Alertness, problem solving and general health. It is recommended 7-9 hours of sleep each night to adjust to the various stressors experienced during the day. Sleep deprivation is known to cause mental, emotional and physical fatigue. Sleep debt is also known to: • Reduce concentration • Affect memory, which in turn affects higher-level cognitive functions such as decision-making and reasoning • Slow down and affect the quality of decision making and reasoning • Increased learning difficulties • Depress the immune system • Increase the likelihood of overtraining

Unit 3, AOS 2: energy systems operation of the 3 stages in the aerobic system: aerobic glycolysis, Krebs cycle, ETC

The aerobic energy system has 3 stages in producing ATP - Aerobic glycolysis (2ATP) - Krebs cycle (2ATP) - Electron transport chain/system (32 ATP) = Total = 36 ATP produced Stage 1: ATP is resynthesised by the conversion of glycogen into the form of glucose. With sufficient O2 the pyruvic acid and FFA's are broken down into a substance called acetyl coenzyme A and channelled to the Krebs cycle Stage 2: the Krebs cycle continues the oxidation of glucose and FFA's which are broken down into Carbon dioxide and hydrogen ions, producing more ATP. Stage 3: hydrogen ions combine with O2 to form H2O and produce more ATP Bi-products are CO2, H2O and heat - Slow rate of ATP production and large yield - Type of activity : at rest/low sub-maximal intensity, from 75 seconds when intensity is continuous and of a high intensity - Dominant for 1-120 minutes when using glycogen as the main fuel sources, and 3-4 + hours when triglycerides are the main fuel source (lipolysis) - Major fatiguing factors are fuel depletion, thermoregulation and accumulation of by products - Two major fuels are glycogen and triglycerides

Unit 3, AOS 2: foods and fuels glycemic index of CHO's, bonking, CHO loading and glycogen sparing

The glycemic index ranks foods on a scale of 0-100, according to how much they raise blood sugar over a two-hour period, compared to pure glucose. foods that are high in fibre increase the time it takes for our bodies to break down the foods, and as a result are concidered to have a low GI. sports drinks and other foods with high GI concentration of glucose raise blood glucose levels quickly and are considered to be high GI. Bonking (AKA hitting the wall) this is a term that is used to refer to time when an athletes glycogen stores have depleted and can no longer be the main fuel source and fats then becomes the main source of fuel for the body but decrease their performance as more oxygen is required in the break down of fats resulting in them lowering their intensity to accommodate to the increased need for oxygen CHO loading - is a Strategy involving changes to training and nutrition so that glycogen levels can be maximised during competition. - Benefits athletes who exercise continuously for over 90 minutes; usually endurance athletes. - Enables athletes to work at their optimal pace for longer (3-5% improvement) - delaying fatigue - Athletes can increase in body mass by up to 2kg. - Fluid intake should be a high priority during loading. Process; 1. Athletes taper their training prior to an event 2. Loading Phase - While tapering, the athlete consumes a high-carb diet in the days leading up to an event. This super-compensates the carbohydrate stores. • Loading prolongs the use of carbohydrates and delays the use of body fats and delays bonking glycogen sparing this is when the body stops using carbohydrates as its main fuel source before it depletes and start to use fats as its main fuel source. this then benefits the athlete at the end of an event as it allows carbohydrates to become the main fuel source for the final leg of an event and means there is an increase in intensity as the body doesn't require large amounts of oxygen like fats so your body can work harder and faster.

Unit 4, AOS 1: fitness training principals main training principals

The main training principals are SOFID Specificity: replicating characteristics of physical activity in the training e.g. specific energy system, fitness components and muscle groups/actions required Overload: is applied when a fitness plateau has occurred. It introduces additional physiological stress on the body. The body will adapt to the training resulting in further improvement Frequency: the number of training sessions per week to ensure either maintenance or improvement in the desired fitness components and energy systems. Also needed to allow for recovery/rest days. E.g. application of frequency To improve at least 3 times a week, to maintain 2 times per week How often should we train? Elite: 5-7 times per week, club: 3 sessions per week Aerobic Vs. Anaerobic Aerobic training: 5-7 times per week at 70-85% max HR Anaerobic training: 3-4 times a week at 85-100-% max HR Intensity: exertion level at which training is being performed (quality of training). Commonly measured as % of maximum heart rate Training zones (%HR max) - ATP-PC: 95-100% - Anaerobic glycolysis: 85-95% - Aerobic: 70-85% Training status - Non trained- aerobic training zone 60-85% - Trained- aerobic training zone 75-90% Training zone (VO2 max) - ATP-PC 95-100% - Anerobic glycolysis 75-95% - Aerobic 55-75% Intensity trigger lip - %HR max <85%HR max (aerobic) when you go above you use the ano2 glycolytic es and that can trigger LIP - %VO2 max --> 55-70% VO2 max: About 60%matches with %HR max Duration: the length of each training session or the length of each training program

Unit 3, AOS 1: Socio-ecological Model the purpose of the socio-ecological model

The social-ecological model is a dynamic way of representing the factors that influence an individuals physical activity levels. It recognizes that many interrelated factors affect behaviour in a complex manner. Particularly, an individual's surroundings play a significant role in their makeup. Social and physical environments interact and contribute to supportive or unsupportive conditions. Policy at both government and organisation levels is responsible for directing the implementation of individual, social and physical environment intervention. The model is comprised of four distinct but interactive components which each impinge on each other. For example, a change in the physical environment that improves public safety may facilitate changes in the social environment by encouraging a change in way of life and an increase in social activity groups. - Are used to provide a frame work to understand the factors and behaviours that promote physical activity participation or act as barriers to it

Unit 4, AOS 2: recovery use of compression and massage

The use of compression garments - Improved circulation (to increase venous return and prevent venous pooling of blood) - Reduced muscle rigidity - Reduces muscle vibration ( increases the efficiency of contractions) The use of massage Deep tissue -> physiological - Promotes heat (increase in blood) - Reduces muscle tension/stiffness Relaxation -> psychological - Making you feel good (decreased stress, increased focus etc.)

Unit 3, AOS 2: foods and fuels energy yield from CHO's, fats and proteins

carbohydrates: anaerobically 2 ATP per glucose, aerobically 36 ATP per glucose fats: 441 (approx), one free fatty acid molecule contains 147 ATP of energy and each triglyceride molecules contain three fatty acids. approximately 460 molecules from each triglyceride molecule protein is very complex to break down and is only used in extreme circumstances

Unit 3, AOS 1: Socio-ecological Model strengths of the socio-ecological model

its multi level approach allows for the promotion of PA behaviors across several dimensions, settings or factors affecting PA participation

Unit 4, AOS 1: training adaptations (the 'SAID' principle) respiratory adaptations to aerobic type training methods

respiratory adaptations include: total lung volume and vital capacity increases at rest sub-max and max exercise, tidal volume increase at sub-max and max exercise, diffusion increases at rest sub-max and max exercise, membrane surface area increases at rest sub-max and max exercise, ventilation deceases at both rest and sub-max exercise but increase at max exercise, ventilatory efficiency increases at rest sub-max and max exercise, oxygen consumption has no/slight change at rest and sub-max exercise and increases at max exercise

Unit 3, AOS 1: promoting PA (settings based approaches) school setting justifications and benefits for promotion in each setting examples of application in each setting

schools play an essential role in providing a physical and social environment that supports children, their parents and the while school community in enjoying an active life. a school setting has the potential to reach large numbers of children within one local area for a significant proportion of their lives. it provides access to at-risk groups such as inactive children. e.g. the walking school bus e.g. policy: mandated minimum time for allocation for PE and sport in government school e.g. social environment: link programs to community programs e.g. physical environment: install activity prompts-courts, basketball rings, playground equipment e.g. the walking school bus

Unit 4, AOS 1: Fitness components understanding methods used to assess body composition

skin fold test and weight water test

Unit 4, AOS 1: training adaptations (the 'SAID' principle) muscular adaptations to aerobic training methods: ST fibers

some of the aerobic muscular adaptations include: muscle structure (aerobic capacity of ST fibers increase), ST fibers will increase in size (hypertrophy), increased capillary density surrounding the fibers, increase A-VO2 diff (the muscle have a better ability to extract oxygen from the blood, increased myoglobin content (they increase the available oxygen for aerobic respiration), mitochondria increase in size, number and surface area enhancing the capacity of the muscle to produce energy aerobically, increased oxidation of fats (during sub maximal exercise endurance-trained athletes are able to oxidizes fats more readily as well as at rest), increased ability of the skeletal muscles to oxidize glycogen at maximal exercise but decrease at sub max exercise, increased glycogen sparing at sub max intensity, glycogen and fat stores increase at rest, increase in oxidative enzymes at rest

Unit 4, AOS 1: training adaptations (the 'SAID' principle) muscular adaptations to anaerobic training methods: FT fibers

some of the anaerobic muscular adaptations include: increased ATP and PC stores (leads to an increased capacity of the ATP-PC system), increased glycogen stores (means an increased utilization of glycogen as a fuel source), increased glycolytic enzymes (means there is an increased rate of ATP release from glycogen), increased ATPase (means there is an increased turnover of ATP{breakdown and re-synthesis}), increased tolerance to metabolic by-products (the body has an increase ability yo continue working at high intensities)

Unit 4, AOS 1: Data collection statistical data collection

some of the statistical data collection methods include skill frequency, movement patterns, intensity charts, WR ratios, HR monitoring and combination of these

Unit 3, AOS 2: oxygen uptake, deficit and debt reasons for O2 deficit and EPOC

the reason why O2 deficit (where oxygen supply is lower than oxygen demand) occurs is because acute responses can not be initiated straight away, and the reason why EPOC (where oxygen supply is grater than demand) occurs is because at the conclusion of exercise acute response don't stop straight away either and it takes time for the body to get to resting levels and the acute responses aid in this process, as there is an abundance of oxygen left > Oxygen deficient occurs when the bodies demand for oxygen (energy) exceeds the supply resulting in energy (ATP) being produced through anaerobic pathways > E.P.O.C occurs as this is when additional oxygen is consumed following exercise above normal resting levels oxygen supply exceeds demand

Unit 4, AOS 1: Fitness components skill related fitness components

the skill related fitness components include: Muscular power, speed, agility, (Reaction time, balance and coordination)

Unit 3, AOS 2: oxygen uptake, deficit and debt 4 steps in VO2: intake, diffusion, delivery and uptake

the steps involved in VO2: 1. intake: of air into the body 2. diffusion: after the air has been inhaled in to the body the oxygen goes into the alveoli where in then diffuses into the capillaries surrounding the alveoli (swaps with CO2) 3. once the oxygen has diffused into the capillary it attaches to a component in the blood called haemoglobin which transports/delivers the oxygen to working muscles 4. once the oxygen arrives at the muscles the muscles take up the oxygen through diffusion where the oxygen is then used for muscular contractions. - when oxygen diffuses into the muscles and capillaries carbon dioxide diffuses into the blood and alveloi where it is then on its way to being exhaled from the body

Unit 3, AOS 2: foods and fuels forms and storage of food fuels

they body has three forms of food fuel that is used to which include carbohydrates, fats and proteins. carbohydrate is broken down into glycogen which is stored in muscle and liver and can be found in the form of glucose in the blood but is rarely used for muscular contraction, excess glycogen is stored as adipose tissue around the body. fats are stored as free fatty acids and are broken down to triglycerides at adipose tissue and muscles around the body. proteins are stored as amino acids and are found in muscles around the body

Unit 3, AOS 1: promoting PA (settings based approaches) workplace setting justifications and benefits for promotion in each setting examples of application in each setting

workplaces are an ideal setting in which to promote physical activity because majority of the population works part-time or full time for a significant of their adult lives. many adults spend a large proportion of their waking hours in workplace settings. workplaces bring large groups of people, who can provide each other with social support, or share environmental resources. e.g. find thirty everyday e.g. policy: subsidized gym memberships for employees e.g. social environment: schedule active meetings, introduce lunch time walking groups e.g. physical environment: install showers and change rooms, provide bike sheds

Unit 4, AOS 2: performance enhancing substances restricted substances: anesthetics, alcohol, marijuana, etc.

• Are banned during performances

Unit 4, AOS 2: sports nutrition hydration and sports drinks (Hypo-, iso- and hyper- tonic

• Hypohydration is the state below that of normal hydration when there is insufficient total water in the body. • The process of moving from an optimal hydration level (euhydration) to hypohydration is known as dehydration. • Even a small amount of dehydration (2 to 5 per cent fluid loss from body mass) may adversely affect the body's ability to perform physical activity. Dehydration is detrimental to performance as it may bring about: - an elevated body temperature - an increased heart rate - an increase in perceived exertion, whereby athletes feel that they are working harder than usual for a give work rate - a decrease in the rate of gastric emptying, creating gastrointestinal discomfort - Impaired decision-making, concentration and motor control. • Excessive drinking can lead to a state of fluid overload, before an event. • Hyper hydration has been shown to increase plasma volume and increase total body water, enhancing performance. However, disadvantages of this practice are: - frequent urination - gastrointestinal discomfort - increased weight, which may be a problem in weight-restricted sports such as athletes in lightweight boxing and rowing, and jockeys in horse-racing Sports drinks Iso: isotonic drinks are most common with a similar osmolality to the fluids in out body • This type of drink is the best one to use when we are balancing the need for both fluid and CHO • They are also useful immediately after an event to enhance glycogen replenishment • Given thy also contain sodium, they will assist is maintaining our thirst mechanism which will to keep drinking and better rehydrate Hyper: hypertonic sports drinks have a higher concentration of CHO and hence higher osmolality than the body fluids • They are typically used for recovery but can also be used as a source of CHO during ultra-endurance events • These drinks tend to be favoured when the need for CHO is seen to be greater than the need for rehydration • However, remember that the consequence of dehydration are far more significant than the depletion of glycogen store Hypo: hypotonic sports drink have a lower concentration of CHO in them and hence lower osmolality • These drinks tend to be favoured when the need for rehydration is seen to be greater than the need for CHO • They are not considered to be most beneficial for athletes due to their low levels of electrolytes and CHO

Unit 4, AOS 2: performance enhancing substances reasons for taking banned substances

• Physical advantage - Strength and muscle mass (Steroids, anabolic agents) • Counteract undesirable side effects (Hormones) • Mask the presence of banned substances (Diuretics) • Increase alertness and/or aggressiveness (Caffeine/ Amphetamines) • Reduce pain (Narcotics) • Therapeutic use for the treatment of medical conditions. • Social - To stand out from other competitors • National Recognition - Wanting to represent country; highest level of sport. • Performance enhancement, especially where their past their peak

Unit 3, AOS 1: Socio-ecological Model other strategies at the individual level : print/web-based media and counselling

• Print and web-based media E.g. printed materials in the form of booklets, brochures and handouts Have an enormous potential to provide valuable info to individuals. They do not involve technology meaning is easier for the elderly and different nationality. • Counselling E.g. personal trainer, GP, osteopath, physio etc. has been proven to be very effective method for promoting physical activity at an individual level the 8 strategies used in counselling are: 1. assessing motivational readiness 2. matching processes of change with motivational readiness 3. identifying opportunities to be active 4. contracting 5. enlisting social support 6. reminder systems 7. gradual programming 8. tailoring Limitations of individual approaches... • Print an web-based media They do not appeal to people on a long-term basis because the novelty wears off, not cost effective, • Counselling People may not have the money to use these services, they can be hard to access, and people might feel uncomfortable around these people. GP's don't really have the time to ask about physical activity levels in the visit

Unit 3, AOS 1: promoting PA (settings based approaches) evaluation of the intervention strategy: process, impact and outcome

• Process/implementation evaluation determines whether program activities have been implemented as intended. • Outcome/effectiveness evaluation measures program effects in the target population by assessing the progress in the outcomes or outcome objectives that the program is to achieve. • Impact evaluation assesses program effectiveness in achieving its ultimate goals.