Download GCSE PE Sports Studies Homework – HAL 1 Name: DUE: Monday

GCSE PE Sports Studies Homework – HAL 1
Name:
DUE: Monday 3rd November
As you go through the HAL unit during lessons you will be required to complete
the following tasks:
1. Fitness components - Match the definition
2. Warm up – TRUE or FALSE
Tip! Use your revision book to help you, use the contents page to find the
correct page
3. Cool down – fill in the gaps
4. Fitness tests – fill in the missing information
5. Diet – questions (extension questions)
6. Training Principles – Match the definitions
7. Exam practice questions
8. Revise for End of Unit test HAL (1)
Remember to put your name on your sheets, they will be useful resources to
use as revision
Health Related Fitness Components
The components of Health related fitness are a basis from
which to measure our general wellbeing.
It is the aim of exercise to improve our capabilities in each
of these areas.
Match the definition with the components of health related fitness:
Strength
Cardio-Respiratory
Fitness
Flexibility
Muscular Endurance
is the amount of muscle, fat, bone, cartilage etc that makes
up our bodies.
the movement available at our joints, usually controlled by
the length of our muscles.
Unlike strength, is the ability of a muscle to make repeated
contractions over a period of time. This is used in day-today life in activities such as climbing stairs, digging the
garden and cleaning.
ability of your body to continuously provide enough energy
to sustain submaximal levels of exercise. To do this the
circulatory and respiratory systems must work together
efficiently to provide the working muscles with enough
Oxygen to enable aerobic metabolism
Body Composition
ability of a muscle to exert a force to overcome a
resistance.
Warming Up
Safely & Correctly
Warming up is a really important part of taking part in sport or
physical activity. Listed below are some comments about the
benefits of warming up. Some of the comments are TRUE and
some are FALSE. State your answers in the box.
Answers
Increased speed of contraction and relaxation of
warmed muscles
Dynamic exercises reduce muscle stiffness
Greater economy of movement because of
lowered resistance within warmed muscles
Warming up will bring our blood pressure down
straight away.
Facilitated oxygen utilization by warmed muscles
because haemoglobin releases oxygen more
readily at higher muscle temperatures
Warming up helps are bones gets stronger.
Increased blood flow through tissues increasing
muscle temperatures
When we warm up our body temperature
increases.
Warming up increases the risk of getting injured
when taking part in our sport or physical activity.
Allows the heart rate get to a workable rate for
beginning exercise
Mentally focused on the training or competition
Warming Up & Cooling Down
From the word box below fill the gaps in that describe the
benefits of warming up.
Exercise
Muscle
Oxygen
Flexibility
Heart
Temperature
Lactic Acid
WARMING UP: is often overlooked but should be part of your
injury prevention routine. A good warm up will:
Increase the
of muscles.
Increase blood flow and
to muscles.
Increase the speed of nerve impulses- making you faster.
Increase range of motion at joints (
the risk of tearing muscle and ligaments.
) reducing
Warm up will not only help avoid injury but will also improve
performance
COOL DOWN: The aim of the cool down is to:
Gradually lower
rate and breathing rate.
Circulate blood and oxygen to muscles, restoring them to the
condition they were in before
.
Remove waste products such as
Reduce the risk of
.
soreness.
TEST: Multistage Fitness Test
CARDIOVASCULAR
ENDURANCE
Ability of the heart &
circulatory system to
meet the demands of
the body for a sustained
period of time.
 Measure out a distance of 20m. You then run the 20m
shuttles in time to the bleeps on a tape.
TEST: 12 minute Cooper Run

Measure out a running area
eg. running track marked every 100m.

You will also need a stopwatch and
an assistant to time.
 The bleeps speed up
every minute and you
keep running until
you can no longer
keep up with the
bleeps.

Your score is
measured as a level
and no. of shuttles.
 The distance ran is measured in metres.
( >2100m for girls and >2800m for boys
is excellent)
TEST: Press up Test
The ability to move in a controlled way and
to change direction, turn, stop & start quickly
Diagram
Method
 Measure out 30m
 You have 3 attempts at the
30m sprint from a standing
start with a full recovery
between each run.
 Your score is your fastest
time measured in seconds.
BALANCE
Definition:
TEST: Sit up Test
The ability to move all or part of the body as
quickly as possible
TEST: 30m Acceleration Test
 You then run as far as you can in 12
minutes.
MUSCULAR
ENDURANCE
SPEED
TEST:_____________________________
FLEXIBILITY
Diagram
Definition:
Method
DIET
1)
What is the major role in the human diet of:
a) Carbohydrates?
……………………………………………………………………………………………………
……………………………………………………………………………………………………
……………………………………………………………………………………………………
b) Proteins?
……………………………………………………………………………………………………
……………………………………………………………………………………………………
……………………………………………………………………………………………………
c) Fats?
……………………………………………………………………………………………………
……………………………………………………………………………………………………
……………………………………………………………………………………………………
d) Vitamins?
……………………………………………………………………………………………………
……………………………………………………………………………………………………
……………………………………………………………………………………………………
2)
Give three examples of foods that are good
sources of:
a) Vitamins?
……………………………………………………………………………………………………
……………………………………………………………………………………………………
b) Carbohydrates?
……………………………………………………………………………………………………
……………………………………………………………………………………………………
c) Proteins?
……………………………………………………………………………………………………
……………………………………………………………………………………………………
3) What two types of carbohydrates are there
and in what form are they stored in the body?
……………………………………………………………………………………………………
……………………………………………………………………………………………………
……………………………………………………………………………………………………
……………………………………………………………………………………………………
Extension question:
4)
How does a sportsperson use the following:
a) Carbohydrates?
……………………………………………………………………………………………………
……………………………………………………………………………………………………
……………………………………………………………………………………………………
b) Proteins?
……………………………………………………………………………………………………
……………………………………………………………………………………………………
……………………………………………………………………………………………………
c) Water?
……………………………………………………………………………………………………
……………………………………………………………………………………………………
……………………………………………………………………………………………………
d) Fats?
……………………………………………………………………………………………………
……………………………………………………………………………………………………
……………………………………………………………………………………………………
Test your knowledge of training principles!
Match the following definitions to the training principle listed.
A. Overload
D. Individual
needs
G. Reversibility
B. Progression
E. Regularity
H. Threshold of
training
C. Specificity
F. Recovery
1. Rest for at least a day after heavy exercise to allow the body
to repair.
2. Training should be suited to the specific muscle groups used
in the sport which is played.
3. Gradually increase training over time.
4. Work with heavier weights than previously to increase
strength.
5. Stopping exercising over a long period of time will cause the
body to lose its fitness level.
6. How often training is done.
7. Working at 60-75% of one's maximum heart rate.
8. Tailoring a programme to match the strengths and weaknesses
of a person.
Practice Exam Questions
1. The FITT principle for exercise and training identifies that
frequency, intensity, time, type are the important factors.
Describe how you would plan an exercise programme by using these
factors of the FITT principle (4)
2. Give an example of protein rich food and explain why it is
important as part of a healthy diet. (4)
3. Cardiovascular endurance or stamina is one component of fitness
Identify four other components of fitness (4)
1.
2.
3.
4.
4. Describe two features of circuit training as a method of training
How would you use the fitness principles, specificity and progression
wen planning circuit training? (5)
5. Describe fartlek training and identify two ways it can improve
fitness. (4)