JCE Physical Education flashcards

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

Health-related fitness components

Five components linked to health outcomes: cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. Skill-related components such as agility and power are separate.

Skill-related fitness components

Six components supporting sport performance: speed, agility, balance, coordination, power, and reaction time. These predict athletic performance more than they predict health status.

FITT principle

Framework prescribing exercise by Frequency, Intensity, Time, and Type. It gives a complete training prescription and is extended by progression, overload, specificity, and recovery principles.

Karvonen formula

Target heart rate equals ((maximum heart rate minus resting heart rate) times intensity percentage) plus resting heart rate. It uses heart rate reserve and is more individualized than a percentage of maximum alone.

Heart rate reserve

The difference between maximum and resting heart rate. It represents the range available for exercise and is the basis of the Karvonen method for prescribing intensity.

Maximum heart rate estimate

Commonly estimated as 220 minus age, with a standard error of roughly 10 to 12 beats per minute. Because of that error, field or laboratory testing gives a more accurate individual value.

Borg RPE scale

A 6 to 20 perceived-exertion scale where 11 to 13 approximates moderate and 14 to 17 approximates vigorous intensity. It allows intensity monitoring without measuring heart rate.

Body mass index

Mass in kilograms divided by height in meters squared. Adult cut-points are 18.5, 25, and 30; the index cannot distinguish fat mass from lean mass.

Progressive overload

Systematically increasing training stress above the habitual level to drive adaptation. Frequency, intensity, duration, or complexity may be raised, ideally one variable at a time.

Training specificity

Adaptations are specific to the stimulus applied, so training must resemble the target activity in energy system, muscle groups, movement pattern, and velocity to transfer effectively.

Reversibility principle

Fitness and skill gains decline when training stops or falls below maintenance thresholds. Cardiovascular and strength adaptations are lost faster than many technical skills.

Periodization

Planned, cyclical variation of training volume and intensity across macrocycles, mesocycles, and microcycles. It manages fatigue, peaks performance for competition, and reduces overtraining risk.

General adaptation syndrome

Selye's three-phase response to stress: alarm, resistance, and exhaustion. In training, adequate stress plus recovery produces resistance and improved capacity; excessive stress leads to exhaustion.

Open versus closed skills

Open skills occur in unpredictable, changing environments and require adaptation, such as soccer dribbling. Closed skills occur in stable, self-paced settings, such as a free throw.

Discrete, serial, continuous skills

Discrete skills have clear start and end points, serial skills chain discrete actions in sequence, and continuous skills have no obvious beginning or end, such as running or cycling.

Gross versus fine motor skills

Gross skills recruit large muscle groups and whole-body movement, such as jumping. Fine skills use small muscle groups with precision, such as dart throwing or finger control.

ATP-PC system

The immediate energy system using stored ATP and phosphocreatine for maximal efforts lasting roughly ten seconds or less. It recovers quickly with rest and requires no oxygen.

Glycolytic system

Short-term energy system breaking down glucose without oxygen for high-intensity work lasting roughly ten seconds to two minutes. It produces lactate and hydrogen ions that contribute to fatigue.

Oxidative system

Long-term, oxygen-dependent energy system using carbohydrates and fats. It yields the most ATP, dominates efforts beyond about two minutes, and underpins aerobic endurance performance.

Concentric contraction

A muscle action in which the muscle shortens while producing tension, such as the upward phase of a biceps curl. It is generally the least forceful phase of a movement.

Eccentric contraction

A muscle action in which the muscle lengthens under tension, such as lowering a weight. Eccentric actions allow high force but commonly cause delayed-onset muscle soreness.

Isometric contraction

A muscle action producing tension without changing joint angle or muscle length, such as a wall sit or plank. Strength gains are specific to the joint angle trained.

Static versus dynamic stretching

Static stretching holds a position without movement; dynamic stretching moves joints through range with control. Dynamic forms are preferred in warm-ups before explosive activity.

Warm-up purpose

Raises core and muscle temperature, heart rate, and blood flow while rehearsing movement patterns. It may reduce injury risk and can improve subsequent power performance.

Motor learning stages

Fitts and Posner describe cognitive, associative, and autonomous stages. Learners move from conscious, error-prone attempts to refined performance and finally automatic execution with low attention demand.

Knowledge of results

Extrinsic feedback about the outcome of a movement, such as distance or accuracy. It differs from knowledge of performance, which describes the movement technique itself.

Intrinsic versus extrinsic feedback

Intrinsic feedback comes from the performer's own senses and proprioception. Extrinsic feedback is supplied by an external source such as a coach, video, or timing device.

STEP inclusion model

An adaptation framework that modifies Space, Task, Equipment, or People to include learners of varied ability. It preserves the learning objective while changing how it is achieved.

Anatomical planes and axes

Sagittal plane with frontal axis permits flexion and extension; frontal plane with sagittal axis permits abduction and adduction; transverse plane with longitudinal axis permits rotation.

RICE protocol

Rest, ice, compression, and elevation applied after soft-tissue injury to limit swelling and pain. Ice should be applied intermittently with a barrier to protect the skin.

Concussion management in PE

Any suspected concussion requires immediate removal from play and no same-day return. A graduated return-to-learn and return-to-sport protocol follows assessment by a qualified health professional.

Criterion-referenced assessment

Judging performance against predetermined standards rather than against peers. In PE it typically uses analytic rubrics and checklists naming observable technique cues and tactical decisions.