<p>7 Fitness Definitions and Components</p><p>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. ______</p><p>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. ______</p><p>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) ______</p><p>Motor Skill Related Components 16. Define muscular power. ______17. Define agility. ______18. Define coordination, balance and reaction time. ______</p><p>Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education 8 Data collection and activity analysis</p><p>1. Why should we collect data? ______2. What physical information can be collected? ______</p><p>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.</p><p>______</p><p>Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education 12. Explain how the heart rate training zones can be established using the diagram below.</p><p>______</p><p>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.</p><p>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</p><p>Assessing Fitness 1. What is the purpose of conducting fitness tests? ______2. Compare testing in the field and in the laboratory ______</p><p>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</p><p>Anaerobic capacity</p><p>Anaerobic power /</p><p>Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education speed Muscular strength</p><p>Muscular power</p><p>Muscular endurance</p><p>Flexibility</p><p>Agility</p><p>Body Composition</p><p>Fitness Testing Batteries & Profiles 9. Discuss the use of fitness test profiling and batteries. ______10 Fitness Training Principles and Methods</p><p>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. ______</p><p>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. </p><p>______6. Outline the training principle of frequency. ______7. Outline the training principle of intensity.</p><p>Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education ______8. Outline the training principle of duration. ______</p><p>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</p><p>Continuous Training</p><p>Fartlek Training</p><p>Circuit Training</p><p>Plyometric Training</p><p>Flexibility Training</p><p>Resistance Training</p><p>Speed Training</p><p>Pilates</p><p>Swiss Ball</p><p>19. What is the FITT formula?</p><p>Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education ______</p><p>11 Training Adaptations</p><p>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. ______</p><p>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</p><p>______</p><p>Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education 8. Use the diagrams below to detail the training adaptations on the heart.</p><p>______</p><p>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. ______</p><p>11. Use the diagrams below to explain the difference in aV-O2 as a training adaptation.</p><p>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. ______</p><p>12 Managing a Training Load and Sports injury Risk Management</p><p>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? ______</p><p>Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education ______13 Performance Enhancement from a Psychological Perspective</p><p>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?</p><p>Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education ______Arousal 6. How are arousal levels of athletes important? ______7. Interpret the following graph</p><p>______8. Arousal can be reduced or promoted. Explain below has this can be achieved. a) Reduction ______</p><p> b) Promoted</p><p>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</p><p>______</p><p>12. What is choking and how can it be avoided?</p><p>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.</p><p>______</p><p>14 Performance Enhancement: Nutrition, diet and other Considerations.</p><p>Ergogenic Aids 1. What is an ergogenic aid? ______2. Briefly discuss the history of doping.</p><p>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. ______</p><p>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? ______</p><p>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</p><p>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? ______</p><p>Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education 22. Complete the following table Food Type Recommendation How much I had yesterday Water</p><p>Bread, cereals, rice and pasta</p><p>Vegetables and legumes</p><p>Fruit</p><p>Milk, yoghurt and cheese</p><p>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? ______</p><p>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? ______</p><p>END OF SUPPLEMENTARY NOTES</p><p>Unit 3 & 4 Powerpoints Supplementary Notes VCE Physical Education </p>