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Section 1.2: Your Healthy, Active Body
1.2.1: Physical activity and your healthy mind and body
19: Different body types
 Somatotype = classification of body type
 Endomorph = an individual with wide hips and narrow shoulders, characterized by fatness
- grouped in sport that depend on power (e.g. rugby forward)
- fatness, endomorph
 Mesomorph = an individual with wide shoulders and narrow hips, characterized by muscularity
- grouped in sports that require strength and sudden bursts of energy
- better able to cope with anaerobic exercise
- muscularity, mesomorph
 Ectomorph = an individual with narrow shoulders and narrow hips, characterized by thinness
- grouped in long distance, endurance sports (e.g. Marathon runner)
- thinness and height in relation to weight, ectomorph
 Extreme examples:
Endomorph
Sumo wrestler
Mesomorph
100m sprinter
Ectomorph
Long distance runner
 Somatotypes often have degrees of all 3 classifications and is always in the order of:
endo – meso – ecto, and are marked out of 7 each
20: Optimum weight
 Optimum weight in sport is the weight and body type best suited to the athlete’s sport
 Factors:
Height
- Tall people are usually heavier than shorter people
Gender
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Men and women have different body compositions, leading to different optimum weight
charts
E.g. men have more muscle and larger bones
Bone structure (aka frame size)
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E.g. out of 2 men of the same size, one could have broad shoulders and thick wrists, and the
other many have narrow shoulders and thin wrists
This would lead to different optimum weights
Muscle Girth
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People have naturally varying muscle mass
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Muscle girth can increase with training
Genetics
- Body composition can be passed from parent to child
 Optimum weight in sport:
- Rugby; optimum weight will be higher than average due to amount of muscle required
- Horseracing; optimum weight will be lower than average due to the need of lightness on the
horse to relieve burden
 Many athletes need to lose weight to reach optimum weight, for example sumo wrestlers trying
to get into a specific weight band
 Common strategies include:
- Decreasing calorie intake (dieting)
- Increasing calorie expenditure (exercise)
- A combination of the two
21: Weight related conditions
 Anorexic = pertaining to anorexia: a prolonged eating disorder due to loss of appetite
- Chronic, potentially life threatening illness
 Obese = a term used to describe people who are very overfat
- Carries health risks such as cancer and heart disease
 Overfat = having body fat in excess of normal
- Overfat is specific to the fact that it is extra fat making the person overweight
 Overweight = having weight in excess of normal
- Not harmful unless accompanied by overfatness
- Many athletes are overweight due to excess muscle
 Underweight = weighing less than is normal, healthy or required
- Some athletes strive to be underweight (e.g. jockeys) but generally being underweight is
unhealthy
 Weight loss strategies:
- Exercising
- Sweat suits/ sweat baths; losing water weight through sweating without replenishment (a
temporary method of weight loss)
- Diuretics: causes person to urinate more frequently, causing water weight loss
^ All these methods may cause dehydration
22: Performance enhancing and recreational drugs
 There are two main categories of drugs: performance enhancing and recreational
 All drugs have side effects, often addiction and/ or health issues
 Performance enhancing drugs include:
- Anabolic steroids = drugs that mimic the male sex hormone testosterone and promote
bone and muscle growth
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. Usually taken to increase aggression, increase muscle mass and growth to increase
strength, with fast forming results
. Can be used legally or rehabilitation aid
. Possible to achieve the same effects through rigorous training and good nutrition
. Side effects: increased risk of heart attacks and strokes, high blood pressure, liver disease,
infertility in women, and increased risk of muscle injury
- Beta blockers = drugs that are used to control the heart rate and have a calming and
relaxing effect
. Commonly legally prescribed to people with heart problems
. Illegally used by archers, snooker players and shooters (Etc.) to steady their aim
. Side effects: nausea, diarrhoea, tiredness, depression, insomnia and nightmares
- Diuretics = drugs that elevate the rate of urine production
. Diuretics are used to ‘flush’ other drugs from your system, and to lose weight
. Side effects: dehydration and therefore dizziness, muscle cramps, nausea, and long term
effects such as kidney problems
- Narcotics/ analgesics = drugs that can be used to reduce pain
. Acts by depressing the central nervous system, may lead to more severe long lasting
injuries
. Includes heroin, methadone, pethidine, and morphine
. Side effects: loss of concentration, coordination and balance, and hallucinations
- Stimulants = drugs that have an effect on the central nervous system, such as increased
mental and/ or physical alertness
. Stimulants overcome tiredness and offset lactic acid in muscles
. Side effects: insomnia, irritability, high blood pressure, irregular heartbeat, increased heart
rate, addiction
- Peptide hormones = drugs that cause other hormones to be produced
. Same effects as anabolic steroids
. Increase number of red blood cells, leading to more oxygen being delivered to the muscles
. E.g. EPO, HGH (human growth hormone)
Drugs in sport to enhance performance has become fairly common, and there are many tests
and bans to combat the problem
Recreational drugs include:
- Nicotine: found in cigarettes, is a stimulant, addictive, banned for anyone under the age of
18, negative impact on physical health, especially lungs and blood
- Alcohol: banned in sports such as archery due to a calming effect, long term damage to the
liver
- Caffeine: found in coffee, sodas, tea, and is a stimulant
Socially acceptable drug as those prescribed by a doctor or those able to be bought over the
counter, such as paracetamol or aspirin
Socially unacceptable drugs are illegal often due to dangerous health risks such as heroin or
cocaine
23: Risk assessment and preventing injuries
 To minimize the risk of injury:
- Warm up to prevent injury
- Cool down to disperse lactic acid
- Check equipment and facilities before use
- Protective equipment and clothing (e.g. hockey shin pads)
. Clothing must not aim to injure opponent
- Balanced competition
. Weight categories (boxing)
. Mixed/ single sex (both safety and fairness)
. Age
. Handicap system; allowing players with unbalanced abilities to play against each other
- Playing to the rules
. Rules not only to ensure fairness but also safety (e.g. the contact rule in netball)
- Physical readiness
. To unearth any potential problems
 PAR-Q = physical activity readiness questionnaire
 Choose the most obvious answer in exams
- E.g. hockey goalkeeper  hard ball travelling at speed
 Footwear is important in all sports, whether to enhance performance (rugby spikes, protective
for jumping, appropriate for runners) or for safety reasons
1.2.2: A healthy, active lifestyle and your cardiovascular system
24: The cardiovascular system during exercise
 The cardiovascular system consists of the heart, blood, and the blood vessels
- The heart is the muscular pump
- The blood carries oxygen and nutrients to muscles and takes away waste such as CO2
- The blood reaches the muscles through the blood vessels the heart pumps it through
 Immediate physiological effects of exercise:
- Breathing becomes faster and deeper  more oxygen
- Body temperature increases  work generates heat; it’s a side effect
- Sweating  your body is trying to cool down
. Therefore thirst  loss of fluids
- Muscles ache  build-up of lactic acid due to lack of oxygen  cramp
 Normal resting heart rate = 60-80 bpm
 Heart rate (pulse rate) = the number of times the heart beats per minute
 Increased heart rate occurs during exercise as the muscles need more oxygen, meaning blood
must flow faster, meaning the heart must pump faster
 The hormone that causes increased heart rate and raised blood pressure is adrenaline
- Adrenaline makes the heart beat faster, diverts blood to the muscles, and causes the liver to
release glycogen
 Blood pressure = the force exerted by circulating blood on the walls of the blood vessels
 Types of blood pressure
- Systolic – maximum pressure in the arteries when the heart contracts (beats) to push blood
from the aorta
- Diastolic – pressure of the blood during the relaxation phase (between heart beats )
- Pulse pressure is the difference between systolic and diastolic blood pressure
25: Regular exercise and the cardiovascular system
 Cardiac output = the amount of blood ejected from the heart in one minute
 Stroke volume = the volume of blood pumped out of the heart by each ventricle during one
contraction
 Effects of regular exercise on the cardiovascular system:
- Decreased resting heart rate
. Indication of fitness, since less beats to get the job done = stronger heart
- Increased heart recovery rate
- Increased stroke volume
. Applies to both while exercise and resting
- Cardiac output
. Equation: cardiac output = stroke volume x heart rate
CO = SV x HR
- Blood pressure
. Regular exercise reduces blood pressure
. Reduces health risks such as strokes/ heart attacks
- Healthy veins and arteries
. Increases number of capillaries within the heart muscle
. Helps keep blood vessels clear, making them more flexible and efficient
26: The effect of lifestyle on the cardiovascular system
 Rest = the period of time allotted to recovery
- rest allows the heart to grow in size and thickness, and the number of capillaries to increase
 Negative factors and effects on the cardiovascular system:
- High density cholesterol
. Cholesterol is a fatty substance carried in the blood by lipoproteins
. High density lipoproteins (HDL) – ‘good cholesterol’, carries more protein than fat, carries
cholesterol away from arteries to the liver, which rids it
. Low density lipoproteins (LDL) – ‘bad cholesterol’, mainly fat, causes build up plague which
restricts blood flow in arteries  increased blood pressure
- Recreational drugs
. Nicotine (cigarettes) – releases adrenaline which raises blood pressure
. Tobacco smoke – lowers HDL cholesterol and increases the tendency for blood clotting
- Sedentary lifestyle and lack of exercise
. Inactivity of the cardiovascular system is unhealthy
-
Stress
. A build-up of stress can lead to increased blood pressure (due to adrenaline), elevated
heart rate and depression and mood swings
1.2.3: A healthy, active lifestyle and your respiratory system
27: The respiratory system

Tidal volume – the
amount of air inspired and
expired with each normal breath
at rest or during exercise

Vital capacity – the
greatest amount of air that can
be made to pass into and out of
the lungs by forceful inspiration
and expiration
28: Immediate and long term effects of exercise on the respiratory system
 Immediate effects:
- Breathing quickens and deepens
- Oxygen debt = the extra oxygen consumed during recovery from a period of strenuous
physical activity, compared with the amount which would usually have been consumed over
the same length of time at rest
. Repaid by deep gasping (e.g. after a 400m race)
 Long term benefits:
- More alveoli become available for gas exchange  more oxygen can be absorbed by
capillaries, and more CO2 taken  aerobic capacity (VO2 max) is increased
- Lung efficiency is improved, faster delivery of oxygen to muscles
 Effects of smoking:
- Smoke makes alveoli less stretchy meaning less efficiency
1.2.4: A healthy, active lifestyle and your muscular system
29: The muscular system
 Muscles (that you need to know)
- Deltoid; responsible for lifting arms above head, gives the shoulders their rounded shape,
and abducts the upper arm away from the body
- Trapezius; attached to head, neck, shoulders, and lifts the shoulder, braces it back, and
rotates scapula (shoulder blade)
- Latissimus dorsi; adducts the arms, and rotates them into the body
- Pectorals; draws arms forward to rotate inwards, covers chest, and adducts arms towards
the body
- Abdominals; holds stomach in, and enables flexing, bending and rotating the trunk
- Biceps; arm flexion is induced by bicep contraction
- Triceps; arm extension is induced by triceps contraction
- Gluteal; the largest of the gluteal muscles and of the body is the gluteus maximus, and it
helps posture
- Quadriceps; 4 muscles make up the quadriceps, and is responsible for kicking, extension of
the leg at the knee
- Hamstrings; responsible for flexion of the leg before kicking
- Gastrocnemius; calf muscle, points toes away from foot, plantar flexion of the foot
30: Exercising the muscular system
 Isometric contractions = muscle contraction which results in increased tension but the length
does not alter, for e.g. when pressing against a stationary object
 Isotonic contraction = muscle contraction that results in limb movement
- Antagonistic pairings – when one muscle contracts the other relaxes to allow the joint to
work (e.g. hamstring-quadriceps, bicep-triceps)
- Antagonistic pairings are needed because muscles can only pull, not push
 Isometric contractions are when the muscles are tensed/ contracted, but there are no resultant
movements
- Plank position
- Rarely used in sport (rare example is a rugby scrum)
 Long term effects:
- Hypertrophy = scientific term for an increase in the size of muscle
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Muscle hypertrophy is the result of progressive overload when training
. The strain on the muscles cause small tears, and the body repairs them thicker and bigger,
resulting in larger muscle mass
- Leads to more strength
Potential injury:
- Soft tissue injury to muscles
. Tears, pulls, and strains
- Strain = muscle injury
- Sprain = joint injury
- Tendon = connects muscle to bone
- Ligament = connects bone to bone
- Warm up prevents injury by raising the heart rate and warming up the muscles
- Cool down brings heart rate back to normal and disperses lactic acid so the muscles do not
become stiff
Treatment = RICE for muscle strains (rest, ice, compress and elevate)
Muscle injury  muscle inactivity  muscle atrophy
Rest allows muscle to repair itself
1.2.5: A healthy, active lifestyle and your skeletal system
32: The skeletal system
 Functions of the skeleton
- Movement
. When bones meet they form joints, and each bone becomes a lever
. The tendons attach bone to muscle and the muscle contractions move the bones
- Support
. Enables the body to hold itself in various positions; provides structure and framework
- Protection
. The skeleton protects vulnerable vital organs
. Cranium  brain
. Ribcage  heart and lungs
33: Joints and movement
- Joint = a place where two or more bones meet
 Hinge joints = joints with a flexion and extension movement
- Used by antagonistic pairs
- Elbow, knee
 Ball and socket joints = joints where one bone ends in a ‘ball’ shape, fitting into the ‘socket’ of
the other bone
- Shoulder, hip
- Adduction and abduction movement
34: Exercise and the skeletal system
 Effects of exercise on bone
- Increased bone density (and mass)
- Thickens and strengthens ligaments (bone to bone) and tendons (bone to muscle)
 Osteoporosis = lighter, weaker, and less dense bones often due to aging
35: Injuries to the skeletal system and the importance of diet
 Fractures
- Compound
. Break through the skin
. Risk of infection
- Simple
. Takes place in one line, with no displacement taking place
. Includes greenstick fractures: bones broken only partly, which are common in children
- Closed
. Skin does not break or get damaged
- Stress
. Caused by overuse of bones, and not impact
 Joint injuries:
- Tennis and golfer’s elbow
. Pain on outside of elbow due to overuse of tendons on the elbow  tennis
. Pain inside elbow  golfer’s
- Dislocation = when a bone at a joint is forced out of place (often due to impact)
- Sprain = damaged ligament
- Cartilage injury = tearing the substance found at the end of a synovial joint
 Diet and the skeletal system:
- Calcium rich foods increase bone density
- Vitamin D grows and maintains bones and helps absorb calcium
- Smoking and too much alcohol has toxic effects on bones