1 National Physical Activity Guidelines & Methods of Assessing Physical Activity

7 Fitness Definitions and Components

The Definition of Fitness & Components 1. Define the terms fitness and health. Fitness ______Health ______2. What is the fitness continuum? ______3. What is meant by the term ‘component of fitness’? ______4. How are the fitness components related to the energy systems? ______5. What are the three energy systems used during exercise? ______Health Related Components of Fitness 6. Define cardio-respiratory endurance. ______

Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education 7. Define muscular strength. ______8. Make a list of factors that affect muscular strength. ______9. Define local muscular endurance. ______10. Make a list of factors that affect local muscular endurance. ______11. Define anaerobic power and speed. ______12. Make a list of factors that affect speed. ______13. Define flexibility. ______

Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education 14. Make a list of factors that affect flexibility. ______15. Give a brief explanation for the following measures of body composition. a) Somatotypes ______b) Body fat ______c) Body mass index (BMI) ______

Motor Skill Related Components 16. Define muscular power. ______17. Define agility. ______18. Define coordination, balance and reaction time. ______

Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education 8 Data collection and activity analysis

1. Why should we collect data? ______2. What physical information can be collected? ______

Methods of Data Collection 3. Discuss the use of observation as a data collection method. ______4. Discuss the role of spectators in data collection. ______5. Discuss the use of video taping combined with observation as a data collection method. ______Types of Data Collected 6. What can an analysis of collected data show? ______Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education 7. Discuss the use of skill frequency as a data collection method. ______8. Discuss the use of movement patterns as a data collection method. ______9. Discuss the increasing role of GPS equipment in sport. ______10. Discuss the use of intensity charts and work to rest ratios as a data collection methods. ______11. Compare the intensity levels for the four netball positions below.

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Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education 12. Explain how the heart rate training zones can be established using the diagram below.

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13. Discuss the use of pedometers as a data collection method. ______Virtual Spectator 14. Make a list of data that is presented by the virtual spectator company on national television. ______AFL Rover Case Study 15. Conduct an analysis of the rover’s heart rate based on the graph below.

Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education ______16. What information does the skill frequency table show about the rover’s performance? ______9 Assessment of Fitness

Assessing Fitness 1. What is the purpose of conducting fitness tests? ______2. Compare testing in the field and in the laboratory ______

Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education 3. Explain the difference between direct and indirect testing. ______4. Explain the evaluation process for assessing fitness. ______5. What are some major criteria to be aware of when conducting fitness tests? ______6. List some pre-test protocols. ______7. What are standards and norms? ______Fitness Tests 8. Complete the following table Fitness Component Common Tests Aerobic capacity

Anaerobic capacity

Anaerobic power /

Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education speed Muscular strength

Muscular power

Muscular endurance

Flexibility

Agility

Body Composition

Fitness Testing Batteries & Profiles 9. Discuss the use of fitness test profiling and batteries. ______10 Fitness Training Principles and Methods

1. What is the purpose of training? ______Principles of Training 2. Outline the training principle of specificity. ______3. Outline the training principle of progressive overload. ______

Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education ______3. Explain how progressive overload could be used in weights training program. ______4. What is periodisation? ______5. Use the graph below to explain how periodisation can be used in a training program.

______6. Outline the training principle of frequency. ______7. Outline the training principle of intensity.

Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education ______8. Outline the training principle of duration. ______

Additional Principles of Training 9. Outline the training principle of individuality. ______10. Outline the training principle of diminished returns. ______13. Outline the training principle of variety. ______14. Outline the training principle of detraining. ______15. Compare the effectiveness of maintenance in comparison to detraining. ______Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education ______Designing a Training Program 16. What are the major components of a typical training session? ______17. How should a coach design a training program over 12 months? ______Methods of Training 18. Complete the following table Training method Description Benefits Interval Training

Continuous Training

Fartlek Training

Circuit Training

Plyometric Training

Flexibility Training

Resistance Training

Speed Training

Pilates

Swiss Ball

19. What is the FITT formula?

Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education ______

11 Training Adaptations

Principle of Adaptation 1. What is the SAID principle? ______2. Define the term ‘adaptation’. ______3. Distinguish the difference between an acute and chronic adaptation. ______Aerobic and Anaerobic Adaptations 4. Discuss how training can cause adaptations to the anaerobic energy systems. ______5. Discuss how training can cause adaptations to the aerobic energy system. ______

Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education Cardiovascular Adaptations 6. Discuss the adaptations that occur in the cardiovascular system as a result of training. ______7. Interpret the following graph

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Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education 8. Use the diagrams below to detail the training adaptations on the heart.

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9. Explain the difference between systolic and diastolic blood pressure. ______Respiratory Adaptations 10. Discuss the adaptations that occur in the respiratory system as a result of training. ______

11. Use the diagrams below to explain the difference in aV-O2 as a training adaptation.

Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education ______Muscular Training Adaptations 12. Discuss the adaptations that occur in the muscular system as a result of aerobic training. ______13. Discuss the adaptations that occur in the muscular system as a result of anaerobic training. ______Reversibility 14. Are training adaptations reversible? Discuss. ______

12 Managing a Training Load and Sports injury Risk Management

Recovery 1. Why is recovery a vital aspect of an athletes training program? ______2. What are the benefits of a cool down and stretching? Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education ______Aids to Recovery 3. How does an active recovery benefit the athlete? ______4. What are the benefits of stretching? ______5. What role does hydration and diet have in recovery? ______6. What is hydrotherapy? List some examples of hydrotherapy recovery methods. ______7. What do the acronyms RICERS and NOHARM stand for? ______8. Justify the use of hyperbaric oxygen chambers by athletes. ______Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education 9. Outline the benefits of massage. ______10. Discuss why athletes would use progressive muscle relation and mediation in their training programs. ______11. Discuss how an athlete could use autogenic training, mental imagery and breathing techniques in their training programs. ______12. Explain why time and sleep are very important in the recovery process. ______13. Explain how ‘skins’ aid recovery. ______Monitoring Training Performance 14. How can athletes and coaches monitor their training? ______Overtraining Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education 15. What causes overtraining? ______16. What are the warning signs of overtraining? How can it be avoided? ______15. What is risk management? Why is it an important process? ______16. What could wrong at training and during recovery? How can this be avoided? ______17. Discuss the case study of Craig Mottram. Why was his performance decreasing and how did his coach overcome this problem? ______Risk Management 18. How should sports plan to increase safety? ______19. What is the risk management processed measured by? Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education ______20 What could go wrong? ______21. How can groups avoid things going wrong? ______22. What is SMARTPLAY? ______23. What injury preventative strategies can be used by athletes prior to competition and training? ______24. Why should groups or individuals keep records of injuries? ______25. When should an athlete return to training after injury? ______

Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education ______13 Performance Enhancement from a Psychological Perspective

Psychological Skills Training 1. What are the three main fields of sports psychology? ______2. What is PST and what are the three stages of PST? ______Goal Setting 3. What is the purpose of goal setting? ______4. Describe each of the goal setting types below; a) Outcome goals ______b) Performance goals ______c) Process goals ______5. What is the SMARTER way of setting goals?

Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education ______Arousal 6. How are arousal levels of athletes important? ______7. Interpret the following graph

______8. Arousal can be reduced or promoted. Explain below has this can be achieved. a) Reduction ______

b) Promoted

Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education ______Mental Imagery 9. Discuss the use of mental imagery and its effect on performance. ______Concentration 10. How can the level of concentration affect an athlete’s performance? ______11. Interpret the following graph/diagram for concentration

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12. What is choking and how can it be avoided?

Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education ______Confidence 13. How can an athlete improve their confidence levels? ______14. Interpret the following graph for confidence.

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14 Performance Enhancement: Nutrition, diet and other Considerations.

Ergogenic Aids 1. What is an ergogenic aid? ______2. Briefly discuss the history of doping.

Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education ______3. Who are the IOC and WADA? ______4. How do you feel about Heidi Krieger’s case? ______5. Make a list of reasons why athletes take drugs. ______6. Who conducts the drug tests and how are they conducted? ______Ethical Considerations 7. What would your stance be on the injured soccer player’s position? Play on or stop – discuss your choice. ______

8. What is the difference between a moral and an ethic? Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education ______9. List five ethical frameworks that athletes should follow. ______10. List four examples of ethical issues. ______11. What is your view on the Oscar Pistorius situation? ______Ethical Dilemmas in Sport 12. Is it unethical for crickets not to walk if they are caught and not given out? ______13. Why do athletes use IV drips and why is it controversial? ______14. Why do athlete’s use painkillers, why effects does it have and what are some ethical issues related to their use? ______15. Why do athlete’s use vitamin injections? ______

Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education 16. Why is gene therapy illegal? How will gene therapy affect sports performance in the future? ______Illegal/Restricted Ergogenic Aids 17. Complete the following table on Illegal Performance Enhancers Group Substances Used for Side Effects

18. What is blood doping? What types of athletes would use this method? ______Sports Nutrition 19. List five examples of dietary performance enhancers. ______20. What is meant by the term ‘medico-legal issue’? ______21. Why is an individualised nutrition important for athletes and why is timing very important when consuming food/fluids? ______

Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education 22. Complete the following table Food Type Recommendation How much I had yesterday Water

Bread, cereals, rice and pasta

Vegetables and legumes

Milk, yoghurt and cheese

Meat, fish, poultry, eggs, nuts, legumes Biscuits, cakes, soft drinks, alcohol, lollies, margarine Discuss your findings from the table above ______23. How do athletes prepare for competitions based on the duration and intensity of the activity? ______24. How do AFL players use nutrition before, during and after competition? ______25. Which sports supplements have you used? ______26. What is carbohydrate loading and how is it conducted by athletes? ______27. What is creatine supplementation used for and what are its side effects? ______

28. What are colostrum and amino acids used for? ______Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education 29. How does caffeine affect performance and what are its side effects? The use of ‘no-doze’ tablets are increasing in the AFL. What is your view on their use? ______30. What are the benefits on using sports drinks? Discuss three types of sports drinks. ______31. What are the benefits of mineral supplements? ______32. What are the performance enhancing benefits of glycerol, iron and bicarbonate supplements? ______

END OF SUPPLEMENTARY NOTES

Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education