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47 Cards in this Set
- Front
- Back
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Give 4 methods of learning skill. |
Practice and rehearsal Copying or watching others Role models, coaches will motivate to learn Trial and error, having a go at the skills Being taught Through extrinsic motivation, rewards By enjoyment, having fun learning By learning part of the skill then building on it, whole-part-whole, learn sub routines. Via a demonstration, visual guidance or modelling Watching video’s or reading books Setting yourself (SMART) goals Mental practice or rehearsal Via mechanical or manual guidance
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Describe 4 methods of feedback and give a practical example |
Extrinsic – will give external feedback E.g. Coach praises an attempt at serving in tennis Intrinsic – feeling the right movement E.g. hitting the tennis ball and knowing it was a good shot Knowledge of results – knowing the score E.g. To show a young person that they have run a distance quicker than they have before Knowledge of performance – Gives information on technique E.g. the coach showing you video analysis of the performers swing in golf. Terminal – At the end of a performance E.g. the coach doing a team talk at the end of a match Continuous – Feedback during the performance E.g. Your team mate telling you to change position Positive – is encouraging E.g. the coach saying well done Negative – involves criticism E.g. the coach giving you advice on what you need to work upon
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Define intrinsic motivation and give a practical example |
Intrinsic Motivation is: participating for the activities own sake.
E.g. Enjoyment of the activity or to enjoy leading a physical activity session
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Define extrinsic motivation and give a practical example |
Extrinsic Motivation is: Participating for reward or material gain
E.g. wanting to win the basketball tournament to get a trophy. Wanting to swim a length of the swimming baths to gain a badge.
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How might you use extrinsic motivation to follow BHAL |
To try something different, let them have a go being an official To teach or help them how to officiate Give praise Give rewards and badges To make money To gain a qualification To get involved in an activity even though you might not be brilliant yourself at performing Opportunity to make friends Fun and enjoyment Show them role models Helps them to get active, do some exercise, show how it benefits health and fitness Show or educate about the detrimental effects of a poor lifestyle, poor health Measure fitness, health to show need to change Punish unhealthy, inactive behaviour More information about healthy meals, eating well Get them to join a club, get with others who may exercise
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What is SMART goal setting and give practical examples |
S – Specific activity to your needs. e.g. beat your personal best time or to improve your chest pass in basketball M – Measurable – goals need to be assessed to see how well you are doing e.g. to assess progress on a training programme A – Agreed – goals must be agreed with your coach - e.g. you can agree your targets with your coach for athletics throwing event R – Realistic – goals must not be too challenging or you will fail e.g. scoring at least one goal every two games for a striker in football T – Time – because goals should be planned over a period of time e.g. goal of improving serving technique in tennis should be achieved in six weeks’ time. |
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How might you make a teenager stick to their exercise programme (Give 4) |
Set goals Encourage, praise or motivate Educate about the benefits of the programme Have friends join the programme too Show others who have stuck and benefitted from the programme – use role models Show previous successes or recognise success Give rewards for success – extrinsic rewards Set specific goals that can be reached quickly Measure progress so they know how they are doing Set realistic goals – don’t be too ambitious Ensure you set a suitable time phase Make the activity is exciting and varied Show or tell what might happen if they do not follow a healthy programme Take away any rewards if the programme is not being followed properly
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Describe the functions of the skeleton |
Shape, support or structure – To help with posture, to hold the body
Blood cell production – blood cells are important for energy and for carrying oxygen
Protection – protects vital organs, such as the rib cage protecting the heart and lungs
Helps in movement – allows you to run or jump. Bones provide a site for muscle attachment
Mineral storage – stores minerals such as calcium needed for growth and bones and teeth
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What is flexion and extension and give a practical example of each. |
Flexion: bending or decreasing the angle at a joint E.g. Lowering your body using your arms in the press-up position
Extension: extending or increasing the angle at a joint. E.g. extending your leg when kicking the football
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What is abduction and adduction and give a practical example of each. |
Abduction: Movement away from the mid-line of the body. E.g. An outward leg movement in breaststroke
Adduction: Movement going towards the mid-line of the body. E.g. The inward leg movement in breaststroke.
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What is the structure of a joint? (Give 3) |
Where two or more bones meet Has a joint capsule Has synovial fluid Synovial membrane Has cartilage on articulating surfaces Has ligaments linking bone to bone |
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What is the function of synovial fluid? (Give 3) |
It lubricates the joint Protects cartilage and prevents injury Prevents friction, it ensures smooth movement Synovial fluid is secreted by the synovial membrane into the joint – e.g. in the knee joint Nourishes the cartilage Helps to stabilise the joint
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What is the structure of cartilage? (Give 3) |
Soft connective tissue Tough or elastic material Has no blood supply Does not heal very easily when torn Receives nutrition from surrounding capillaries There are different types of cartilage (yellow elastic/hyaline or white fibro cartilage)
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Define an antagonistic pair and give a practical example. |
when the agonist and antagonist work together or when one muscle contracts the other relaxes or when one muscle lengthens the other shortens
E.g. biceps and triceps in the biceps curl |
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Define the role of an agonist (prime mover) in a muscle action and give a practical example |
The muscle that produces the movement, contracts or shortens. It is the prime mover or the working muscle
E.g. biceps in biceps curl |
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Define the role of the antagonist in a muscle action and give a practical example |
Works to counter or opposes the action or relaxes. It antagonist lengthens or it controls the movement of the agonist
E.g. the triceps in the biceps curl |
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Define the role the synergist in a muscle action and give a practical example |
This helps the agonist or prime mover to produce the movement. It stabilises or supports the joint
E.g. the stabilising muscle (brachialis) in the biceps curl
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What is tendonitis? |
Inflammation of the tendon - redness Skin can be warm Tenderness and painful Swelling can occur Reduction in mobility or weakness
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How can controlling emotions help with management of stress |
Relaxes you and takes away pressure Keeps you calm and chilled, positive self-talk You won’t get carried away or over excited or angrier Can make decisions more effectively, makes you more confident Less likely to be physically abusive or violent Be able to weigh things up and see other person’s point of view Focussing, will hear umpires whistle, ignore the crowd, will not miss important cues Mental rehearsal, imagine success More likely to show etiquette which may lead to less stress Official shows no favouritism so less likely for player stress |
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What are the short term effects of exercise on the cardiovascular system |
Increase in heart or pulse rate Anticipatory Rise Increase in cardiac output - more blood pumped out per minute – more O2 available Increase in stroke volume - increase in blood (pumped out per beat) – More O2 available
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What are the short term effects of exercise on the respiratory system |
Increase in breathing rate, faster or heavy breathing or shortness of breath Increase in tidal volume or increase in residual volume Increase in minute volume Increase in oxygen uptake or gaseous exchange |
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What are the long term effects of exercise on the cardiovascular system? |
Lower resting heart rate - Tire less easily, less likely for heart disease, quicker recovery
Increase in stroke volume (Volume of blood pumped out per beat) - More O2 available for working muscles
Cardiac output increases (Amount of blood pumped out per minute) - More blood, O2 available
Heart is stronger - More blood can be pumped out, more efficient
Heart is larger, hypertrophy - Heart walls get thicker
Less likely to suffer heart problems, CHD
More likely to be fit, better endurance
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What are the long term effects on the respiratory system and what are the benefits of this. |
Increased lung capacity or tidal volume
This allows you: To prevent heart problems or disease To be able to keep going for longer without getting tired To recover quicker To be able to exercise without the risk of health problems To avoid lung problems or disease |
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What are the effects of BHAL on muscles? (give 5) |
Increase in size (muscle fibres increase in size) - Hypertrophy of muscles Increase in strength (of muscle fibres ) or increase in power Increase in muscular endurance – able to keep going for longer Increase in flexibility – elasticity of muscles Speeds up the removal of lactic acid More energy available Increase in number of mitochondria Increase in myoglobin More oxygen or haemoglobin to working muscles Can work for longer before you feel the effects of lactic acid Helps to prevent injury, helps to recover from injury faster Causes strains, injury, damage and can decrease mobility
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What are the effects of lactic acid on the body (Give 4) |
Builds up during exercise, produced in muscle when there is a lack of oxygen or when completing a high intensity activity Builds up in muscle Causes fatigue or tiredness Causes pain, discomfort, aching or soreness So more likely to stop the activity Decrease performance level in the activity or slows you down |
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What is the vascular shunt mechanism? |
The redistribution of blood around the body |
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What is aerobic exercise? |
Aerobic is about cardiovascular endurance or fitness of heart, blood and blood vessels It involves the presence of oxygen Aerobic work involves the ability to exercise for a long time
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What is anaerobic exercise? |
Anaerobic is about ability to work at a high intensity For a short period of time Anaerobic is without oxygen
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Describe the FITT principle |
Frequency – how often you train Intensity – how hard you train Time – The length of time you train, the duration of the session Type – This must be chosen that suits the needs of or relevant to the performer
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Describe circuit training (Give 5) |
Series or a variety of exercises or activities arranged in a particular order or stations of exercises Main muscle groups should be separated at each station Involve exercise such as press-ups etc. Repetition of exercises Uses mostly the body as resistance Each station is timed There is a rest period between each station
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Describe weight training (Give 5) |
This involves lifting (different) weights Can involve machines or free weights Weights provides resistance, makes you work hard Involves repetitions and sets Important that a warm up takes place Targets specific muscle groups Is a type of interval training, mainly anaerobic This type of training is very strenuous on the muscles and joints
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Describe Fartlek training |
Known as speed play, variation of speed, moving at different speeds
cross country running with sprint activities or e.g. cross country running and sprinting 100m or different terrains
Includes short and long distance work, running, walking or different intensities or aerobic and anaerobic work
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What are the benefits of Fartlek training? (Give 4) |
Improves aerobic capacity or cardiovascular endurance Improves anaerobic capacity More tolerant, resistant, effective removal of lactic acid Improves muscular endurance, do more without tiring Improves speed Improves power or strength
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What is plyometrics? (Give 4) |
Plyometrics involves bounding and hopping Jumping or in-depth jumping Jumping onto or off boxes Jumping up and landing Important that muscles are warm and stretched before taking part in plyometrics Strenuous on the muscles so it is important that the performer has some degree of fitness
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Give 5 potential hazards found at a fitness centre |
Poorly maintained, faulty, broken or unclean equipment Equipment, wires (trip hazard) that are obstacles Falling equipment, weights Floor slippy or hard floor Litter or discarded objects or bags Improper use of the equipment, lifting too many weights, overdoing the exercise Electrical equipment Crowded area, too many people Clothing, improper footwear, jewellery Door handles, radiators, fixtures and fittings Air conditioning, heating problems Swimming pool water - Too much chlorine in the water
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Give 5 ways of reducing risk on Outdoor Adventurous activities |
Activity supervised - qualified instructor, go with someone else, codes of behaviour Correct clothing- footwear, shoes, properly fastened clothing that fits well Personal protective equipment, the right equipment - Gum shield, helmet etc. Risk assessment - Follow rules, no jewellery, remove litter, leaves, faeces Check equipment for faults - Regular maintenance Take the weather or surfaces into account - when planning. Keep track of where you are. Activities suitable for the age, ability or experience of the participants Follow health and safety procedures, take first aid kit, have a safety briefing Check equipment (for faults) Take telephone, tell someone where you are going Cover any cuts, abrasions with a plaster Rehydration or eat regular snacks |
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How does good personal hygiene help your to avoid minor infections |
Wash your hair regularly Keep nails short (to avoid infection from dirt) Keep your nails clean (to avoid infection) Wash your skin, hands (after activities to avoid infections), wash your feet (to avoid infections) Dry your feet (to avoid picking up (fungal) infections Shower before swimming to avoid taking dirt or infection into the pool Wash your clothes, underwear or change your socks. Cover or clean cuts to form a barrier |
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Describe 4 government initiatives. |
Healthy Living programme - to encourage following healthy lifestyles - aimed to tackle barriers of limited parental awareness of weight status and associated health risks 5 (+)A Day message - Fruit and veg or different colours, which can help to protect the body throughout life Walking to school - has little scientific standing but is known by many so very motivating Top Tips for Top Mums - Encourages parents across the country to share tips and ideas with each other on how they get their children to eat more fruit and vegetables Change4Life - Partnerships with commerce to appeal to young people, more motivating or attractive to young Small Steps 4 Life - Healthy lifestyles through small changes in diet, exercise or wellness Five Choices to help you stay healthy - You should not smoke, Do some regular physical activity, Eat a healthy diet, Try to lose weight if you are overweight or obese and don’t drink too much alcohol 30 minutes of physical activity- Minimum of two sessions of muscle-strengthening activities per week Children and teenagers should get at least one hour a day of moderate physical activity, 5X60 initiative (Wales) - Can be achieved by a mixture of play, PE, games, dance, cycling Free swimming - Access to swimming for young and older people
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Give 4 organisations that promote physical activity. |
Local authority - provides local facilities Schools - encourage through curriculum, after school clubs Private enterprise (Virgin Gym) provide individual coaching Commercial companies, sky initiatives – living for sport National Lottery – provides funds for promoting participation Voluntary organisations, sports or local clubs – give local opportunities to play in a team National organisations (BOA, NGB’s, Sport England) – provide grassroots opportunities International Olympic Committee, International federations e.g. FIFA – attempting to promote women’s football or NBA encourages young people UK Sport – Provides funding for some activities Youth Sport Trust – Provides funding for participation
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Give 4 ways local provision can increase participation |
Sports centres - Local facilities that serve the community Swimming pools - Available for all in locality Parks and sports grounds - For tennis or a range of outdoor activities Outdoor, adventurous Education Centres - For outdoor education activities, climbing etc. Sports development officers - Co-ordinate and promote activities in the locality
Analyse local needs - To know what people want. They carry out surveys and target resources
Promotional campaigns or web site - Healthy lifestyle, eating or exercise campaigns
Courses, taster sessions - These encourage people to participate
Help with funding, concessions - Enable those who have limited income to participate
Coach education programmes - This enables people to be qualified in leading activities
Specific target groups – Disabled, older, younger, people catered for or encouraged
Use role models, sports stars to promote - To inspire or motivate for participation Transport - To enable easier access |
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Give 3 roles of the IOC |
Owns all the rights to Olympic symbol and the Games The world body that administers the Olympic Movement Members appointed to this committee are responsible for selecting host city for Olympic Games and to monitor the preparations for the Games Consider the activities included in the Games
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Give 4 roles of the BOA |
Plans the Great Britain Team participation in the summer and winter Olympic Games Works with the Olympic Governing Bodies Selects the GB team form our best sports men and women Is independent from Government and any political interests Depends on commercial sponsorship and fundraising income Responsible for the Olympic Movement through the UK Delegates funding - provides discounts at national sports centres Helps prepare the GB team, individual for the Olympis Organises visits to the host city before the event Has an exclusive preparation camp Has access to the best, top class facilities and equipment at the training centres Runs programmes to assist the athlete throughout their training Helps athletes find jobs Helps with travel Helps with medical care, advice, physios |
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Give 4 ways private enterprise can increase participation |
Can provide good facilities to attract more Can provide good equipment to attract more Can offer other services of support - provide personal trainers to enable participation Can offer an exclusive environment so more likely to join and return Can be locally available, good access so that people can participate easily or more facilities or equipment. Sponsoring teams or individuals to participate Promotional campaigns, advertises facilities, benefits, free taster days
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Give 4 positive effects of the media on participation and sport. |
Wide, intense regular coverage of sport on TV encourages interest and therefore participation Press or written media extensive coverage encourages general interest in sport and exercise Gives ideas about new activities Promotes and educates about benefits to health and well being Shows consequences of low activity levels Can inform about how to participate Can inform about where to participate Entertains and attracts participation – Wimbledon and tennis Media attracts sponsorship and funding to clubs and individuals and encourages more people to participate Can lead to rule changes Leads to advertising – links products with activities and sports Activity and sport can be seen as fashionable and a cool thing to do – raises status Media can attract funds for equipment and facilities so more people may participate Media can attract prize money – more may participate Media shows successful sports people or famous people taking part in sport so this may inspire others to follow
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Give 4 negative effects of the media on participation and sport |
Media can link to undesirable products – alcohol and competitiveness Lots of sport on TV may stop some people taking part as they become couch potatoes and watch in the comfort of their home Media can give activities a bad name – make it seem dangerous Coverage on TV can be limiting – only some sports represented Lots of coverage on male dominated sports and very little on women’s sport Can encourage aggression Can lead to events being on at different times and days – can affect participation |
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How do schools encourage BAHL |
Promotes exercise, fitness and activity campaigns Educates parents and children about good health, Sports Days Makes PE enjoyable, inspires people to take part Through healthy eating, healthy school meals Remove vending machines, help to control poor health habits Through health and PSHE programmes Through PE lessons – compulsory lessons, GCSE AS & A levels, BTEC exam courses - varied activity curriculum Sports College Status Extra-curricular activities – breakfast, lunch, after school, evening and weekend activities e.g. A fitness club before school starts Trips and visits – Example skiing trip Links with sports clubs Use of role models – visitors, teachers and coaches Playground in schools, facilities, equipment to use
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How can funding affect participation (Give 5) |
Grants can be available from government, local authorities or schools which may help participation. If parents are able to fund activities more likely to participate. If funds inadequate less likely to afford activity If family have good funds tendency to eat healthily Funding via the lottery can improve provision for young people Sponsorship may be available if young person is particularly good Some clubs have membership fees that need to be paid to participate Equipment or kit can be bought if funded well Entrance fees or hiring facilities may affect participation Provision or quality of facilities Set up clubs or leagues Can motivate to participate or can de-motivate by spending available funds on other priorities Pay for transport to gain access Coaching or teaching fees may be a barrier |
