SACE Stage 2 Physical Education flashcards

33 cards. Read the term and the definition here. The deck at the top of this page is optional.

FITT principle

A framework for prescribing exercise that specifies Frequency of sessions, Intensity of effort, Time or duration per session, and Type of activity; all four must be stated for a programme to be measurable.

Progressive overload

Systematically increasing training load through volume, intensity, or density so the body adapts; the increase must remain recoverable, otherwise performance declines through overtraining.

Specificity principle

Adaptations are specific to the muscles, movement patterns, velocities, and energy systems trained, so training must resemble the demands of the target activity to transfer effectively.

Reversibility

The loss of training adaptations when training load is reduced or stopped; measurable declines in aerobic capacity and strength typically appear within two to four weeks.

Karvonen formula

Target heart rate equals the resting heart rate plus a chosen percentage of the heart-rate reserve, where reserve is maximum heart rate minus resting heart rate.

Heart rate reserve

The difference between maximum and resting heart rate; it represents the range available for increasing cardiac output and is the basis of the Karvonen target heart rate method.

ATP-PCr system

The phosphagen energy system that uses stored ATP and creatine phosphate to fuel very brief maximal efforts of roughly ten seconds or less, without oxygen and without lactate production.

Anaerobic glycolysis

Breakdown of glucose to lactate without oxygen, supplying energy for high-intensity efforts lasting roughly ten seconds to two minutes before fatigue and acidity limit performance.

Aerobic system

Oxygen-dependent energy production in the mitochondria that yields large amounts of ATP slowly from carbohydrate and fat, dominating efforts beyond about two to three minutes.

Type I muscle fibres

Slow oxidative fibres with high capillary density and many mitochondria; they produce low force but resist fatigue, supporting posture and prolonged endurance activity.

Type IIx muscle fibres

Fast glycolytic fibres generating high force rapidly with low fatigue resistance; they are recruited for sprinting, jumping, and other maximal short-duration efforts.

Cardiac output

The volume of blood pumped by the heart per minute, calculated as heart rate multiplied by stroke volume; it rises substantially during aerobic exercise to meet muscle oxygen demand.

Stroke volume

The volume of blood ejected by one ventricle per beat; it increases with aerobic training, allowing a lower resting heart rate for the same cardiac output.

Open versus closed skills

Open skills occur in unpredictable, changing environments and require adaptation, while closed skills occur in stable, self-paced environments where the movement can be repeated consistently.

Fitts and Posner stages

A model of motor learning describing three phases: cognitive, with frequent large errors and conscious attention; associative, with refinement; and autonomous, where performance is automatic.

Knowledge of results

Extrinsic feedback about the outcome of a movement, such as distance thrown or score achieved, which helps learners detect errors and adjust subsequent attempts.

Knowledge of performance

Extrinsic feedback about the technique or movement pattern itself, such as limb position or timing, rather than the outcome, and often more useful for refining skill.

Blocked versus random practice

Blocked practice repeats one skill before moving on and aids early acquisition; random practice interleaves skills and produces better retention and transfer despite lower practice performance.

Newton's second law

The acceleration of an object is directly proportional to the net force applied and inversely proportional to its mass, expressed as force equals mass times acceleration.

Third-class lever

A lever where the effort force acts between the fulcrum and the load; most human limb movements are third-class, favouring speed and range of motion over mechanical advantage.

Projectile motion

The curved path of an object under gravity alone; horizontal velocity remains constant while vertical velocity changes at about 9.8 metres per second squared downward.

Conservation of angular momentum

When a rotating body changes its moment of inertia without external torque, its angular velocity changes inversely; tucking the limbs increases spin rate.

Impulse

The product of force and the time over which it acts; it equals the change in momentum, explaining why extending contact time reduces peak impact force in landings.

Power in biomechanics

The rate of doing work, calculated as work divided by time and measured in watts; high power requires producing force quickly rather than simply producing large force.

Physical activity guidelines

Health recommendations specifying weekly volumes of activity; adults are advised 150 to 300 minutes of moderate or 75 to 150 minutes of vigorous aerobic activity plus strengthening twice weekly.

Social-ecological model

A framework explaining participation through interacting levels: individual, interpersonal, organisational, community, and public policy, so barriers and solutions exist at multiple levels.

Equity versus equality

Equality provides identical opportunities to everyone, whereas equity distributes resources according to need so disadvantaged groups can achieve comparable participation outcomes.

Reliability and validity

Reliability is the consistency of a test across repeated trials; validity is the extent to which the test measures the fitness component it is intended to measure.

Periodisation

Organising training into macrocycles, mesocycles, and microcycles that vary volume and intensity across the year to peak for target competitions while managing fatigue.

1RM

The maximum load that can be lifted once with correct technique; it is the reference for prescribing strength loads as percentages and for assessing maximal muscular strength.

Rate of perceived exertion

A subjective rating of exercise intensity, commonly on a 6 to 20 scale, that correlates with heart rate and is useful when physiological monitoring is impractical.

Work-to-rest ratio

The relationship between the duration of an effort and the recovery that follows; short maximal efforts with long recovery stress the phosphagen system, while short rests stress aerobic pathways.

Informed consent

Voluntary agreement to participate in research or testing after receiving clear information about procedures, risks, benefits, confidentiality, and the right to withdraw at any time.