Jacaranda Live It Up 2 VCE Physical Education Units 3 and 4, 5e learnON & Print

Meet Our Author Team ix

Learning with learnON xi

Acknowledgements xviii

Exam terminology xix

Unit 3

Movement Skills and Energy for Physical Activity, Sport and Exercise 1

Unit 3 Area of Study 1 How Are Movement Skills Improved?

1 Movement skills 2

1.1 Overview 2

1.2 Classification of movement skills 3

1.3 The link between motor skill development, participation and performance 12

1.4 Key skills 17

1.5 Review 20

2 Coaching to enhance participation and performance 25

2.1 Overview 25

2.2 Stages of learning 27

2.3 Sociocultural influences on skill development 32

2.4 The direct approach to coaching 41

2.5 The constraint-based approach to coaching 45

2.6 Key skills 56

2.7 Review 58

3 Practice, feedback and psychological skills 64

3.1 Overview 64

3.2 Types of practice 66

3.3 Practice distribution 69

3.4 Practice variability 74

3.5 Types of feedback 83

3.6 Feedback frequency 89

3.7 Psychological skills for enhanced performance 93

3.8 Key skills 108

3.9 Review 111

4 Biomechanical principles 120

4.1 Overview 120

4.2 Linear and angular concepts of human movement 122

4.3 Newton’s laws of motion 144

4.4 Levers 149

4.5 Projectile motion 155

4.6 Equilibrium and stability 161

4.7 Qualitative analysis of movement skills 166

4.8 Key skills 173

4.9 Review 176

Unit 3 Area of Study 1 Review 183

Extended response — build your exam skills 183

Practice examination

Practice school-assessed coursework

Unit 3 Area of Study 2 How Does the Body Produce Energy?

5 Acute physiological responses to exercise 190

5.1 Overview 190

5.2 Oxygen uptake at rest, during physical activity and during recovery 192

5.3 Acute responses of the cardiovascular system 200

5.4 Acute responses of the respiratory system 211

5.5 Acute responses of the muscular system 215

5.6 Key skills 219

5.7 Review 221

6 The interplay of energy systems 227

6.1 Overview 227

6.2 Adenosine triphosphate 229

6.3 Fuels — chemical and food 232

6.4 Energy systems characteristics 239

6.5 The ATP–CP system and recovery 245

6.6 The anaerobic glycolysis system and recovery 251

6.7 The aerobic system and recovery 258

6.8 Energy systems interplay 264

6.9 Key skills 271

6.10 Review 274

7 Muscular fatigue and nutritional and hydration strategies 287

7.1 Overview 287

7.2 Introduction to fatigue 289

7.3 Fuel depletion 290

7.4 Accumulation of metabolic by-products 296

7.5 Blood lactate and performance 300

7.6 Thermoregulatory fatigue 304

7.7 Carbohydrate ingestion and protein 308

7.8 Nutritional strategies 315

7.9 Hydration needs of athletes 322

7.10 Key skills 328

7.11 Review 331

Unit 3 Area of Study 2 Review 338

Extended response — build your exam skills 338

Practice examination

Practice school-assessed coursework

Unit 4

Training to Improve Performance 342

Unit 4 Area of Study 1 What Are the Foundations of An Effective Training Program?

8 Fitness components 346

8.1 Overview 346

8.2 Aerobic power and anaerobic capacity 347

8.3 Muscular strength, muscular power and muscular endurance 354

8.4 Speed and agility 363

8.5 Flexibility, balance and coordination 367

8.6 Key skills 375

8.7 Review 377

9 Activity analysis 382

9.1 Overview 382

9.2 Data collection from activity analysis 383

9.3 Skill frequency analysis 387

9.4 Movement pattern analysis 391

9.5 Heart rate analysis 397

9.6 Work-to-rest ratio analysis 401

9.7 Case study — Netball 404

9.8 Key skills 409

9.9 Review 412

10 Training program planning — assessment of fitness 418

10.1 Overview 418

10.2 The purpose of fitness testing 420

10.3 How to conduct fitness testing 425

10.4 Aerobic power and anaerobic capacity tests 431

10.5 Muscular strength, muscular power and muscular endurance tests 444

10.6 Speed and agility tests 459

10.7 Flexibility tests 468

10.8 Key skills 474

10.9 Review 477

Unit 4 Area of Study 1 Review 481

Extended response — build your exam skills 481

Practice examination

Practice school-assessed coursework

Unit 4 Area of Study 2 How Is Training Implemented Effectively to Improve Fitness?

11 Training program — planning, implementation and evaluation 486

11.1 Overview 486

11.2 Designing a training program 487

11.3 Components of an exercise training session 497

11.4 Strategies to monitor and record training data 508

11.5 Analysis and evaluation of training data 517

11.6 Key skills 521

11.7 Review 524

12 Training program principles 530

12.1 Overview 530

12.2 Specificity, intensity, type and individuality 531

12.3 Time/duration, frequency and variety 540

12.4 Progression, overtraining and tapering 545

12.5 Diminishing returns, detraining and maintenance 557

12.6 Key skills 561

12.7 Review 564

13 Training program methods 571

13.1 Overview 571

13.2 Continuous, fartlek and interval training 573

13.3 Weight/resistance and plyometrics training 583

13.4 Circuit training 597

13.5 Flexibility training 602

13.6 Key skills 611

13.7 Review 614

14 Chronic adaptations to training 621

14.1 Overview 621

14.2 Chronic training adaptations: aerobic, anaerobic and resistance training 623

14.3 Chronic adaptations to aerobic training: respiratory 628

14.4 Chronic adaptations to aerobic training: cardiovascular 634

14.5 Chronic adaptations to aerobic training: muscular 644

14.6 Chronic adaptations to aerobic training: VO 2 maximum and lactate inflection point 651

14.7 Chronic adaptations to anaerobic training: muscular 655

14.8 Chronic adaptations to resistance training: neuromuscular 662

14.9 Key skills 669

14.10 Review 671

Unit 4 Area of Study 2 Review 681

Extended response — build your exam skills 681

Practice examination

Practice school-assessed coursework

Unit 4 Area of Study 3 Integrated Movement Experiences

15 Integrated movement experience 688

15.1 Overview 688

15.2 Case study — Dick Fosbury 690

15.3 Preparing for your SAC 694

15.4 Key skills 701

15.5 Review 704

Unit 4 Area of Study 3 Review

Practice school-assessed coursework

Glossary 707

Index 715