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LCPE Key concepts
| Question | Answer |
|---|---|
| Four types of practice | Fixed Massed distribution varied |
| 4 Methods of practice | part, whole, whole part whole, progressive |
| PRICE | Protect, Rest, Ice, Compress, Elovate |
| 5 HRF | Body composition, strength, Muscular endurance, Cardiovascular endurance, flexibility |
| 6 PRF SPARCB | Speed, Power, Agility, Reaction time, Coordination, Balance |
| Principles of training | Specificity, progressive overload, varied, tedium |
| 4 types of injuries | Acute, Chronic, Contact, non-contact |
| 6 R's | Recognise remove, refer, rest, recover, return |
| 3 stages of skill acquisition | cognitive, associative, autonomous |
| 3 cycles of periodisation | Macro, meso, micro |
| 3 recovery strategies | foam roaling, compression therapy, contrast bathing |
| 6 methods of training | continuous, fartlek, flexibility training, interval, strength, plyometrick, circuit |
| Method of training list, frequency, intensity, duration and advantage (fartlek) | fartlek 1-2 times per week 70-85% 20-60 mins improve endurance |
| Method of training list, frequency, intensity, duration and advantage (Interval) | Interval 1-2 times per week 80-95% 10-30 mins CVE |
| stages of the overtraining continum | Fatigue, functional over reaching, nonfunctional over reaching OTS |
| SMART | specific, Measurable achievable realistic timed |
| FITT | frequiencey intenisity type time |
| REDS | Relative Energy Deficiency Syndrome |
| super compensation | The belief the bod can surpass pre training with correct recovery |
| Charecteristics of a skilled performance | ACE-FACE Aesthetic, controlled, eficient, Fluent, accurate consistent, economical |
| Qualities of a skilled performance | TACK Technique, anticipation, consistent, Kinasthetic awareness |
| 3 domains of a skill | Psychomotor (the doing) Cognitive ( the thinking) perceptual (why) |
| 3 skills continua that ingluence skill | environment pacing, persision. interaction |
| 6 strats that improve psychological preparedness | box breathing, visualisation,self talk, pre performance, jouranling, goal setting, |
| Name an athlete and a strategy used before perfornance | Rory mclroy practice swing. |
| Namem an athlete strategy used during performance | Nicola Mcdermott, Journaling |
| name an athlete strategy after performance | Rashford self talk |
| Who invented the inverted U theory | Yerkeson and dodson |
| briefly describe the inverted u theory | unnder arousal-poor optimum arousal-very good over arousal-poor |
| 2 structures used in 2 sports | 442 soccer and sweeper in gaa |
| 2strats used in 2 sports | counter attack athletics relay |
| when would a team modify a structure? | to adapt to other teams performance |
| name the macronutrients | Carbs fats proteins |
| difference between simple and complex carbs | simple breakdown fast and complex release slow and high in nutrients |
| name the micronutrients | vitimans, minerals |
| Function of protein | repair and replenish muscle fibtres |
| function of carbbs | main source of energy |
| function of fats | energy and part of healthy diet, good insulation |
| amount of protein required per g/kg of bodyweight | 1.7g to 2g per kg |
| amount of carbs required g/kg of bodyweight | 10-12g per kg |
| what does ATP stand for | Adenosine tri-phosphate |
| what does the body need ATP for | Energy source |
| where is ATP stored | Muscles |
| Name three energy systems that produce ATP | Atp-pc, anaerobic glycotic and aerobic |
| which energy system provides short burst enegry (0-10) | Atp-pc |
| what is the main energy source used by the atp-pc system | ATP |
| does ATP-PC require oxygen | no |
| which energy system is aerobic and involves glycolysis | anaerobic glycolitic |
| what is the main energy souce used by the anaerobic glycolytic system | glycolisis in glycogen and glucose |
| what by product is produced during anaerobic glycolysis | lacic acid |
| which energy system uses oxygen to produce atp | aerobic |
| how long can the aerobic energy system proviide energy during exercise | 2mins-hours |
| give one example of an activity that mainly uses the atp-pc system | 100m sprint |
| Give one example of an activity that mainly uses the anaerobic glycolytic system | 400m sprint |
| list 5 sources of protein | milk chicken eggs steak fish |
| list 5 sources of carbohydrates | potatoes pasta fruits jafacakes beans |
| list 5 sources of fats | avocado olie oil nuts seeds salmon |
| name 1 vitiman and its function and venefit to performance (D) | Vitiman d supports muscle growth and bone health helps to absorb calcium. |
| name another vitiman and its function and benefit to performance (C) | Vitiman C improves recovery and the imune system |
| name another vitiman and its function and benefit to performance (B) | converts catbs into ATP |
| name a mineral its source, function and benefit to performance | Iron Red meat improves oxygen transport |
| if exercise is shorter than 45 minutes and 75 minutes what is needed to rehydrate | sports drink |
| if exercisde is over 2 hours what is needed to rehydrate | sports drink |
| how much water should be drunk per kg lost | drink 1.2 to 1.5 ltres for every 1kg of body fat lost |
| how much water should be drunk every 15/20 minutes of exercise | 150-250mls |
| what is the work to rest ratio for atp pc | 1;3 |
| work to rest for anaerobic system | 1:5 |
| work to rest for aerobic system | 1:1 |
| what is a dietary supplement | a supplement to proide extra nutrients like vitimans minerals or proteins |
| name a sports supplement, who uses it, how itts consumed, its functions and the challenges (P) | Protein powder many athletes that train to increase muscle mass, can be consumed through a powder mixed with water/milk an excessive use may damage kidneys |
| name another supplement, who uses it, how itts consumed, its functions and the challenges (C) | creatine, used by athletes high intensity, powder/tablet helps energy production ATP-PC can lead to dehydration |
| what is glycogen loading, who, when, why | Athletes eat lots of carbs prior to an event to fill glyogen stores for energy |
| Name an official and the sport they referee | Johnny murphy hurling/football |
| name another official and their sport | Nigel Owens Rugby |
| Name 4 strategis used to manage conflict by a referee | clear commmunication, warnings, composed, respect |
| Name 4 roles of an official | enforce rules, ensure safetym maintain fairness andmake decisions controlling the game |
| Outline appropriate scoring system for a selected sport | Notebook- hurling |
| How does an official communicate assertiely with participants | Clear confident instructions, calm tone and eye contact |
| list 5 characteristics of an official | stern, calm, consistent, decisive and confident |
| list 5 playing roles | GK, attacker, sweeper, midfielder, defender |
| list 5 non playing roles | Physio, ref, umpire, Var, linesman |
| List 5 adjectives to describe a god coach | Motivating, knowledgeable, supportive, organsed, communicative |
| list 5 deties/responsibilities of a coach | improve players, increase knowledge, allow for recovery organise ttraining and matches |
| what is emotional intellignce | abilty to recognise, understand and manage your own emotions |
| what are interpersonal skills | manage your own thoughts, feelings and behaviours |
| what is non-verbal communication | facial, hands, eyes etc |
| what is verbal communication | speaking |
| list 3 methods of perormance analysis for a coach | video, stats, communication with others |
| list 3 ways a coach can reflect | Percormance notes, video, journal |
| list the 6 ps followed by a coach when planning and managing a session | Plan prepare, positionl practice performance |
| What are the 6 main coaching skills | communication. demonstration, obseration, organisation, motivation and feedback |
| define ethical practice in sport | Ethical practice is a system of rules, principles, and values practised by a person or group of people |
| define etiquette in sport | Unwritten rules which govern the behaviour of the participants and spectators |
| define integrity | acting in a way that is consistent with values and principles of the sport |
| define respect | having a regard for other people and their lives |
| define fairness | treating everyone equally and impartially |
| define equity | equity is about fairness in sport equality of access recognising inequalities and fiting them |
| what are the four pillarss of ethical practice in sport | integrity, respect, fairness and equity |
| what is a code of ethichs? who puts it in place? | ensure the four principles are made sports ireland and the NGBs |
| define sportsmanship | it invloves treating opponents fairly and with respect |
| give a real life example of gamesmanship | Rafael nadal talking ages to serve |
| how does gamesmanship impact participation? | it can influence people not wanting to participate. |
| define deviance in sport | misbehaving in sport. violating rules |
| define supplement | product taken to improve health or performance |
| define an ergogenic aid | A substance claimed to improve athletic performance |
| define doping in sport | doping is the use of banned performance-enhancing drugs by performers in competitie sport |
| define strict liability in sport | strict liability in sport means that performers are solely responsible for any prohibitted substance in their system wherer or not there was an intention to cheat |
| what does wada stand for | World anti doping association |
| what does TUE stand for | theraputic useage exemption |
| the 11 irish antidoping rule violations | Presence (baned substance in sample), Use or attempted use, Refusal (evading test), Whereabouts .Possession: Trafficking Administration: Giving banned Complicity: Helping or covering up.Association: .Retaliation: Discouraging or punishing whistleblowers |
| list 4 strategies used by WADA to prevent doping | sanctions, testing, whereaboouts fillings, whistleblowers |
| what sanction will be given to an athlete doping | bans, disqualificaions, fines |
| list the two examples of a TUE | asmatha pain |
| name a banned substance and name its benefit | beta blockers lowers heart rate decreasing anxiety |
| list 4 implications for an athlete if caught doping | bans, awards taken, reputation, legal trouble |
| list 4 implications for the sport if athletes are caught doping | ruins trust, funding, fairness, integrity |
| name a coach banned for use of peds | ask miss |
| name 4 athletes found guilty of using PEDs | Lance armstrong, Paul Pogba, Marion Jones and Ben Johnson |
Created by:
charlierushe