HSC PDHPE - Core 2 - key terms/syllabus
QUESTIONS AND ANSWERS WITH COMPLETE
SOLUTIONS 100% CORRECT
What are the Energy systems? - ANSWER ATP/PC
lactic acid
aerobic
Types of training - ANSWER aerobic
anaerobic
strength
flexibility
Aerobic training methods - ANSWER continuous
fartlek
aerobic interval
circuit
Anaerobic training methods - ANSWER Anaerobic interval:
- High intensity work, with limited recovery. Used to develop anaerobic systems
(ATP/PC).
- During the athlete works at maximum for less than 2 minutes, then rests. (rest is
not for full recovery, therefore pushing a higher anaerobic threshold)
Flexibility training methods and factors that affect flexibility. - ANSWER
Factors: age, gender, temperature. Done to enhance ROM and prevent injury.
, Static: Slow stretch to hold for 30 secs. Used for WU & CD in rehab e.g. toe touch
for 30 secs
Dynamic: uses speed to gain momentum. Steadily warms up muscle fibres. Not as
safe as PNF or Static. e.g. lunge w/ twist to engage hips, legs, and core for a soccer
player. Significantly improves ROM.
Ballistic: movement to push joint past normal ROM. Least safe as it creates
potential risk of injury w/ significant force placed upon joint and muscle. Activates
reflex muscle, involuntary muscle contraction that prevents damage to muscle
fibre when stretched beyond normal ROM. E.g. bouncing up and down repeatedly
to touch your toes for a marathon runner to prevent cramping in the
gastrocnemius.
PNF: lengthens the muscle against resistance, involving both a isometric and static
stretch/contraction or the "hold and relax method". E.g. a trainer holding straight
leg perpendicular to the other one, creating an isometric contraction through the
hamstring. for an NRL player with a recovering hamstring injury to avoid
cramping.
Strength training methods - ANSWER Free / fixed weights: used to isolate
specific muscle groups, important for good technique, otherwise injury can occur.
E.g. cyclist using kettle bells in the squats, progressively overloading weight to
build strength in glutes and quads.
Hydraulic: provides constant resistance throughout the full ROM, with a
concentric contraction. Resistance increased w/ increased speed. e.g. straight arm
cable pull down to build lats for a tennis player to improve there forehand.
Elastic: cheap and becoming popular, can be used diversely for many different
kinds of muscle contractions. Differs from the others as it creates a progressive
increase in resistance e.g. using elastic bands to condition joints during gradual
exercise and training rehabilitation
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