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AQA GCSE PE 3.1.1/3.1.2/3.1.3 This guide contains all of the key points from the first two theory units. You will also find exam questions, and revision activities. 1 This table contains all of the learning objectives from the two units. These will tell you everything you need to know. Use this table to check what you have revised for your year 10 test and your exam in year 11. Objective Read & Understood Sumerised Bullet point Mind Map Activity Groups Be able to identify the 6 activity groups, giving examples of each and identifying how success can be achieved in each. Describe the difference between the three types of games activities and give examples of each. Roles in Sport Be able to identify the 5 roles in sport, describing the key characteristics of each role. Be able to explain the key qualities and skills required from each role, and apply these to practical situations. Individual Differences-Age Be able to describe how age affects performance. Explain the reason behind age division. Define peak age, and give examples. Individual Differences-Disability Define the four categories of disability. Describe some adaptations to rules and equipment in disability sport. Define the terms access, parking and provision and describe how each must be considered in a sporting context. Individual Differences-Gender Describe and explain how gender can affect sporting performance. Individual Differences-Physique Identify and describe the three body types, giving sporting examples of each. Individual Differences-Environment Define each environmental condition and give examples of how they would affect sporting performance. Individual Differences-Risk Describe the reasons for taking part in high risk activities, giving examples. Define risk assessment and risk control, and give safeguard controls for a range of activities. Individual Differences-Activity Levels and needs Define the terms recreation and competitive and describe the differences giving examples of each. Individual Differences-Training Define periodization and describe how a players training would be different at each point in the season. 2 Describe how available time and available funds would affect a players access to training. Fatigue and Stress Define the terms Fatigue, Stress and Aggression and explain how they would affect a performer in a sporting situation. Describe how stress can affect a performer. Describe how personality can affect performance, giving examples of sports most suited to introverts and extroverts. Describe and give examples of where aggression is evident in sport. Injury Describe the difference between an internal and external injury, giving sporting examples of each. Identify some overuse injuries. Describe key precautions to avoid injury. Respiration Describe aerobic and anaerobic respiration, giving sporting examples, including training methods of each. Explain how the body recovers from exercise. Cardiovascular system Identify each of the training zones and thresholds and give examples of training methods for each. Calculate maximum heart rate and identify two methods of measuring cardiovascular endurance. Identify the three functions of the circulatory system. Leisure and recreation Describe the differences between active and passive leisure, giving examples. Describe the differences between physical and outdoor recreation, giving examples. Diet Identify the key food groups, describing why each is necessary and giving examples of foods. Define the term carbohydrate loading. Explain the differences between a marathon runner’s diet and a weight lifter’s diet. General Health Define the terms health and fitness. Describe the key benefits of a healthy, active lifestyle and explain how this can be achieved. Muscular and skeletal system Identify key muscles and Bones Identify the functions of the systems. Describe how muscles work in antagonistic pairs. Describe the three types of joint and give examples of each. 3 Identify and describe the movement patterns, giving examples of each. Components of fitness Define each component, giving a specific sporting example of each and a training method to improve each. Principles of training Describe each principle, giving sporting examples of each. Explain how each principle can affect a performer. Training methods Describe each training method, giving sporting examples of each. Describe the advantages and disadvantages of each training method. Apply each training method to the principles of training. 4 Glossary You need to be able to give the definitions of all of these words, this is NOT a key word list. You need to learn all of these definitions word for word! Competitive Recreational Periodization Fatigue Stress Internal injury External Injury Aerobic respiration Anaerobic respiration Leisure time Active Leisure Passive leisure Outdoor recreation Physical recreation Explosive Strength Dynamic strength Static strength Speed Power Cardiovascular endurance Muscular Endurance Flexibility Reaction time Timing Co ordination Balance Agility Continuous training Interval training Fartlek training Circuit training Weight training Any form of play, amusement or relaxation performed as games, sports or hobbies. The different parts of a training programme Becoming tired due to the demands of a performance. Body’s reaction to change that requires physical, mental or emotional adjustment. An injury caused by the player themselves An injury caused by an outside factor such as another player or equipment Creating energy in the presence of oxygen Creating energy without oxygen The time you are not working and can choose what you do. Taking part in activities that require physical or mental exertion. Activities that involve no significant physical or mental energy. Recreational activities that require a degree of risk and challenge, requiring the performer to cope in the natural environment. Recreation that requires you to be active for an intrinsic reward. Strength used in one short, sharp burst. Strength to support own body weight over a period of time. The force that can be applied against an immoveable object The ability to move all or part of the body quickly The combination of maximum speed and maximum strength. The ability of the heart and lungs to work over a period of time to supply the working muscles with oxygen. The ability of the muscles to perform repeated actions over time without tiring. The range of movement around a joint. The speed at which a performer responds to a stimulus. The ability to coincide movements in relation to external factors The ability to link all parts of a movement into one efficient smooth movement, keeping the body under control. The ability to maintain a given posture in static and dynamic situations. The combination of flexibility and speed. Any training that keeps the heart rate high over a sustained period of time. Training with periods of work and rest Speed play- training at a variety of intensities. Training using a variety of exercises at stations. Training using weights. 5 Specificity Overload Progression Reversibility Tedium Carbohydrate loading Health Fitness Training must be suited to the particular activity or sport. Making the body work harder than normal in order to improve it Training must be increased gradually as the body adjusts to the increased demands being made on it. Stopping or decreasing training will lose the effects that were gained. Training can get boring- so a variety of training methods should be used to prevent this. Eating a diet high in carbohydrate in the week before an event to increase glycogen stores in the muscles. A state of complete physical, mental and social wellbeing and not merely the absence of disease of infirmity Good health or condition as a result of exercise and nutrition Activities: Copy this table into a word document, print it off, cut up the table and use it as a card sort. Delete some words from the definitions and try to fill them in. Write out all of the definitions then match them back up with the key words. Look at a few, memorise them, then try to repeat them back- work with a partner to test each other. Look, copy, check, copy again. TIPS: You will need to give these definitions word for word, or as close to as possible. The examiner will need to see you can remember exactly what these words mean. Don’t try to learn them all at once. Learn a few at a time, and just keep coming back to them to refresh your memory. 6 Activity Groups Activity Groups Be able to identify the 6 activity groups, giving examples of each and identifying how success can be achieved in each. Describe the difference between the three types of games activities and give examples of each. Invasion Games Net/ Wall Games Striking and Fielding games Moving into your oppositions territory e.g. football. Basketball. Hitting an object over a net or against a wall, aiming to prevent the opposition being able to return e.g. tennis, badminton, squash Hitting an object and scoring by running e.g. rounders and cricket. 7 Combat games Physical contact with an opposition e,g, judo, karate. ACTIVITIES: Cut out the table, and re construct it like a card sort. Using the table, blank out some key words and try to fill them. Work with a partner to test each other on the success criteria. Write a list of activities and categorise them into each group. Watch a sporting video clip and work out which sports you see fit into each category. Write a list of sports stars, and then think of which group their sport would fit in. Make a brainstorm with ‘Activity groups’ in the middle. Each group should then stem from the middle, from each group then add the success criteria and examples. TIPS: Just learn a few examples of sports for each activity area. Try to learn the success criteria exactly, or at least pick out the key words to learn exactly. Exam Questions; Give an example of a striking and fielding game. (1 mark) Give an example of an invasion game. (1 mark) How might Tamsin achieve success in an ‘Identifying and solving problems’ based activity? ( 2 marks) Identify three areas of the National curriculum for Physical Education. ( 3 marks) 8 Roles in Sport Roles in Sport Be able to identify the 5 roles in sport, describing the key characteristics of each role. Be able to explain the key qualities and skills required from each role, and apply these to practical situations. Player/performer Role Someone who is a specialist in their activity, using skills, techniques and tactics to beat an opponent. Leader/Coach a specialist in an activity, responsible for preparing a performer in skill acquisition, correct technique, correct physical state or correct mental state Official someone who controls the activity; interprets the rules, laws or regulations of the activity including checking the equipment Choreographer the designer or arranger of a ballet or other staged dance/ performance Organiser Someone who plans and leads a sporting event safely and effectively. Key qualities needed A good level of physical fitness Knowledge of the rules and tactics of the game Ability to apply skills and tactics of a game Good communication skills so the players understand exactly what they need to do. Good knowledge of the game to be able to coach players correct skills and tactics. Good level of physical fitness to keep up with the game. Knowledge of the rules to make the correct decisions. Quick thinker to allow the game to flow more smoothly. Confident to stick to the decisions made. Knowledge of dance to be able to create a good performance. Good communication skills to be able to teach the performers. Good time management skills to ensure the event runs to time. 9 Good communication skills to ensure teams know what is happening, and what they need to do. Good planning skills to ensure the event is well prepared. Activities: Write a list of qualities and match them up to the roles. Cut out the table and complete as a card sort. Create cards with the role on the front and the key qualities on the back. Test yourself or a partner. TIPS: You could be asked to just give a definition, for each, or these could come in as a 6 mark question. Remember when giving the characteristics you need to be able to say HOW the person would use them. E.g. ‘ An official needs a good level of physical fitness SO THEY CAN KEEP UP WITH THE GAME’. Exam Questions: John would like to be assessed as a football official. Explain the key qualities he would need to be successful. (6 marks) Identify three qualities a good sports coach would need (3 marks) Describe key qualities of a choreographer (4 marks) Describe the benefits of pupils taking a leadership role in a PE lesson (4 marks) 10 Age Individual Differences-Age Be able to describe how age affects performance. Explain the reason behind age division. Define peak age, and give examples. How does age affect performance? Flexibility- High in teenage years, but decreases with age. Strength- increases to start with, but decreases past the twenties. Oxygen capacity- reduces with age as the heart becomes less efficient. Skill level – improves with age and experience. Injury- The older you get the longer it takes to recover from injury. Age Division Sports are categorised into leagues and events for ‘Under 14s’ ‘Under 16s’ and ‘Under 18s’ to allow for players to play against people of the same maturity and experience. This keeps the game safe, ensuring players are close enough is size and strength. This keeps the game fair, ensuring players are close enough in maturity and experience. Peak age Each sport will have an age at which all factors are at their optimum for performance, this changes depending on the demands of the sport. For example a gymnast would peak in their mid teens. Activities: Write a list of sports and research what their peak ages will be, think about why these peak ages would apply. Put the 5 factors affecting age and performance into a table with the descriptions. Compare pictures of older performers and younger performers and annotate them to show the 5 differences. TIPS: 11 Remember the 5 effects of age first, and then learn the descriptions after. You will most likely to asked to describe how age affects performance as we get older. Remember not everything gets worse- skill level can improve. Exam Questions: Describe the effects age might have on performance. (6 marks) Explain why age division is necessary in sport (4 marks) Identify which of these does not decrease with age. (1 marks) Skill Flexibility Strength Oxygen Capacity 12 Disability Individual Differences-Disability Define the four categories of disability. Describe some adaptations to rules and equipment in disability sport. Define the terms access, parking and provision and describe how each must be considered in a sporting context. Categories Temporary- This is a form of disability that will not last forever, such as a broken arm Permanent- This is a form of disability that will not get better, such as an amputation. Physical- This is a disability that affects the body. Mental- This is a disability that affects the mind. Adaptations Sports can be adapted by the rules of the game, or the equipment used. For example football for blind players is adapted by having a bell in the ball so the players can use their sense of sound. The regulations are adapted so there are 2 referees allowing them to better support the players. Provision Access- Doors have to be wide enough to allow wheelchairs to pass through Parking- disabled parking spaces should be made available Provision- lifts should be available, as well as disabled toilets. Sports specific to disabled people should be provided. Activities: Research the rules and equipment adaptations for a range of disability sports. Copy out the categories and try to remember the definitions Copy out the definitions and try to remember the key words Tips : 13 Its most important to learn the categories and definitions Research/ remember 1 key disability sport and make sure you know a range of rules and equipment adaptations Exam Questions: Which of these is not a category of disability? Temporary Social Permanent Physical Describe the difference between a temporary and a permanent disability. ( 2 marks) 14 Gender Individual Differences-Gender Describe and explain how gender can affect sporting performance. Differences between males and females Women are smaller, lighter and less muscular than men so they can generate less power and speed, though have better flexibility. Females can suffer hormonal imbalances during their period which can disadvantage them during a performance. Females mature faster than males. Women have smaller hearts and lungs so their oxygen carrying capacity isn’t as good as men’s. Activities: Draw a picture of a male and female, annotate them with the key differences between males and females. Create a table with the columns ‘Male’ and ‘female’ and write in the strengths each gender has. Tips: These can come up in the multiple choice section- remember to read the question carefully and pick the most correct answer. These can also come up as a long answer question, remember to say WHY each thing is different. E.g. Women have a lower oxygen carrying capacity BECAUSE they have smaller hearts and lungs. 15 Exam Questions: Which of these is generally higher in females. Flexibility Strength Speed Power Explain two physical differences between a female athlete and a male athlete. (4 marks) 16 Physique Individual Differences-Physique Identify and describe the three body types, giving sporting examples of each. Physique is the way we describe body shape. There are 3 mains body types- Mesomorph, Endomorph and Ectomorph. Endomorph High body fat High momentum Sumo wrestler Some rugby players Ectomorph Low body fat Small frame Light weight High muscle mass Broad shoulders Y shape figure Marathon Runners Mesomorph Swimmers Games players Activities: Draw your own versions of each body type and annotate them with the key characteristics Print off pictures of famous athletes, look at their body shape and work out what physique they have. Work with a partner to play Pictionary- draw a boy shape whilst your partner has to guess which one you have drawn and explain why. Cut out this table and reconstruct like a card sort Tips You need to be able to apply each physique to a sport, and explain why each physique is good for that sport. E.g. a marathon runner would be an ectomorph because they have a light frame, so it is less for them to carry when running over longer distances. Exam Questions: Which of these is not a somatotype? 17 Endomorph Ectomorph Mesomorph Octomorph Describe three characteristics of a mesomorph ( 3 marks) Identify one sport which would be suited to a mesomorph (1 mark) Which of these sports would be most suited to an ectomorph? Swimming High jump Basketball 100m sprint Environment Individual Differences-Environment Define each environmental condition and give 18 examples of how they would affect sporting performance. Weather Pollution Altitude Humidity Terrain Snow or ice may prevent a marathon runner training. Tennis player with access to outdoor courts only couldn’t train in the rain. Many activities have to stop due to poor weather. Professional athletes may afford to go abroad to train in better weather conditions. Air pollution is a health risk for anybody training or competing. Training will have to be done indoors. The height of an area above sea level. Living and training at altitude can be a real benefit to training – especially for endurance events. This is the amount of water vapour in the air. Difficult to train and perform in high humidity as the body can’t cool down. The landscape can be crucial for your sport. For example a skier would need slopes and climbers would need mountains to climb. Activities: Create a table with the headings ‘Environmental condition’, ‘Definition’ and ‘example’ and use the information above to fill in each column. Create a brainstorm with ‘Environment’ in the middle and each condition around the outside, add on the definitions and examples. Tips: Ensure you know the definition for each of the conditions first, learn the examples after. Think about how each conditions affects a performance as well as access to training. Think about how the affects will be different for a player like you, and a player like Wayne Rooney. Exam Questions: Describe how a performer could be affected by the weather. (4 marks) 19 Which of these is not an environmental condition? Humidity Pollution Weather Risk 20 Risk Individual Differences-Risk Describe the reasons for taking part in high risk activities, giving examples. Define risk assessment and risk control, and give safeguard controls for a range of activities. Why do people take part in high risk activities? Enjoy the challenge. Enjoy the excitement they get from the adrenaline rush. Examples Kayaking Rock climbing Risk assessment A risk assessment is completed to identify any potential hazards or dangers before a physical activity takes place and considers the safety measures that should be put in place to reduce the risk of any hazards spotted. Risk control These are the efforts put in place to ensure an activity is carried out as safely as possible to avoid any injury. For example- ensuring participants play within the rules, ensuring equipment is in good order, ensure there are qualified first aiders available; ensuring a correct warm up has taken place. Activities: Complete your own risk assessment for any sport or activity, think about the controls that would be needed. Think of some more challenging activities and think about why people would want to take part in them. 21 Tips: Make sure you can define risk assessment and risk control. You may be asked to explain why people would take part in a high risk activity. Exam Questions: Describe the reasons a performer may take park in a high risk activity. (4 marks) Define the term ‘risk assessment’ (1 mark) Explain why a risk assessment is necessary ( 4 marks) 22 Activity Levels Individual Differences-Activity Levels and needs Define the terms recreation and competitive and describe the differences giving examples of each. Recreation ‘Any form of play, amusement or relaxation performed as games, sports or hobbies.’ These are activities that are not as demanding and do not require as much preparation. They are often done for intrinsic rewards (to keep fit, to have fun) rather than to win any kind of actual award. Such as playing football in the park every Saturday morning with friends. Competitive ‘An activity that involves some form of contest, rivalry or game’ This activity requires performers to be highly committed to training and competition. Players need to devote more time to training and playing, and is taken more seriously. Players are playing for extrinsic rewards (such as winning a trophy/ cup). Such as playing football for a football club- training twice a week and playing every weekend. Activities: Think about when you have played recreational and competitive sport- what are the differences, how do you feel when playing in both? Create a table for the similarities and differences between competitive and recreational. Tips: Make sure you can give definitions for both types of sport and make sure you have practical examples you can use. Exam Questions: Define the term ‘recreational’ ( 2 marks) 23 Describe how training differ between competitive and recreational athletes (2 marks) Describe how the time commitments would differ between competitive and recreational athletes. (2 marks) 24 Training Individual Differences-Training Define periodization and describe how a players training would be different at each point in the season. Describe how available time and available funds would affect a players access to training. Periodisation This is the way in which the year is split up to accommodate different training needs. Pre season- This is time spent increasing fitness levels, working on stamina and is when coaches begin to develop techniques specific to the activity Peak season(during)- This is when players aim to maintain their general level of fitness, but specifically work on skills and tactics. Pot season- this is mainly a period of rest and recovery but players still need to ensure they keep up their general fitness levels. Available time/ funds Available time- in order to improve performance training is needed. Training can only be carried out when a player has time available, this can be difficult for people who work. Available funds- the amount of money a performer has will also have an impact on their ability to train. Some sports will require specific equipment and facilities that can be costly. Activities: Create a flow chart to show how training will change at each point in the season. Create a pre season, peak season and post season example training plan for Wayne Rooney Tips: You will need to be able to describe how training will change at each point in the season, and why. 25 You will need to be able to link together how the amount of time a player has available to train will affect their performance. Exam Questions: Define the term periodization. (1 mark) Explain how training would change at different times in the season (6 marks) 26 Fatigue and stress Fatigue and Stress Define the terms Fatigue, Stress and Aggression and explain how they would affect a performer in a sporting situation. Describe how fatigue and stress can affect a performer. Describe how personality can affect performance, giving examples of sports most suited to introverts and extroverts. Describe and give examples of where aggression is evident in sport. Fatigue Fatigue is a feeling of extreme tiredness caused by high levels of exertion in a physical activity. This can lead to loss of strength and energy. Fatigue will cause a player to become slower, lose concentration, decrease their skill level and stop playing. Coaches may substitute players who are fatigued to reduced their risk of injury and ensure the team continue to play well. Stress Stress is the body’s reaction to change- this can be physical, mental or emotional. A player is more likely to experience stress when they are playing in front of a crowd, against a tough opposition and at the highest levels of competition. Personality There are 2 main types of personality: Introvert and Extrovert. An introvert is more likely to be quiet, shy and is more likely to take part in individual sports like badminton or tennis. An extrovert is more likely to be loud and outgoing, and are more likely to take part in team games such as football and basketball. Aggression Aggression can be direct and indirect. Direct aggression is against another player or performer, e.g. boxing Indirect aggression is against an object e.g. tennis 27 Activities: Create a table with the headings ‘Introvert’ and ‘Extrovert’ and fill in as many examples of sports for each personality as possible. Think about why stress levels may be higher in front of a crowd and against a tough opposition. Think of some examples of players who display direct and indirect aggression and think about why they may display these types of behaviours. Watch a football match and spot the players showing direct and indirect aggression. Tips: This is a big topic so you need to ensure you have covered it closely. Make sure you know what each of the performance factors means and make sure you can give examples from sport of each. Exam Questions: Define the term ‘Anxiety’ (1 mark) Describe how anxiety can affect a performance ( 4 marks) Fiona often experiences fatigue during the 90th minute of her football match. Define the term fatigue and explain how it can affect her performance. ( 4 marks) 28 Injury Injury Describe the difference between an internal and external injury, giving sporting examples of each. Identify some overuse injuries. Describe key precautions to avoid injury. Internal injuries An internal injury is caused by the player themselves. These can include overuse injuries and sudden injuries. Overuse injuries are caused by training or performing too much, examples include shin splints in marathon runners and Tennis Elbow in tennis players. Sudden injuries are usually caused by putting extra force on a body part during an activity such as twisting an ankle in football or pulling a hamstring in a 100m race. External injuries These are caused by factors outside of the control of the player themselves. These can include injuries caused by another player or equipment. Foul play/ incorrect actions- this is when another player deliberately or accidentally causes injury. There are usually rules and regulations in place to prevent these injuries occurring. Equipment- this could be from badly fitting clothing, such as trainers causing blisters or dangerous equipment such as hockey sticks with splinters. Precautions Precautions are the things we do to prevent an injury from occurring. These include: Warming up and cooling down properly, following the correct rules and codes of conduct and completing a thorough risk assessment before activities take place. Activities: Write a list of possible injuries that could happen in a variety of sports- sort them into categories of ‘Internal’ and ‘External’. Create a poster to educate year 7 pupils about how to keep safe when playing sportmake sure you include all of the precautions. 29 Tips: Questions will usually be asked about the prevention of injuries and the precautions that should take place. Make sure you can give examples of precautions from a wide range of sports and activities (not just games activities) Exam Questions: Identify three precautions that can be taken to avoid injury. (3 marks) Identify how injury could be prevented in gymnastics (2 marks) Describe, using examples, the difference between internal and external injuries (4 marks) Which of these is NOT a precaution taken to avoid injury? Wearing jewellery Tying hair back Warming up Using a gum shield 30 Respiration Respiration Describe aerobic and anaerobic respiration, giving sporting examples, including training methods of each. Explain how the body recovers from exercise. Aerobic respiration Respiration that occurs in the presence of oxygen. Glucose + Oxygen Energy + Carbon dioxide + Water This type of respiration I used when the body needs to produce energy over a long period of time. There has to be a constant supply of oxygen to the body for this to occur. Examples of sports that require aerobic respiration are: Marathon running, cross country running, long distance swimming. Continuous training is an aerobic training method. Anaerobic respiration Respiration that occurs with no oxygen present. Glucose -> energy -> lactic acid. This type of respiration can only be used for short bursts. Examples of sport that require anaerobic respiration are: 100m sprinting and Netball. Interval training is an anaerobic training method. A lot of games activities will require both types of respiration: Aerobic to keep playing for a long period of time and anaerobic to make quick sprints. Oxygen Debt 31 When muscles respire anaerobically during intense exercise we have run out of oxygen and we are using glycogen stores instead. We can respire anaerobically for about 60 seconds, during this time we are borrowing oxygen. After this, we must replace the oxygen to prevent a build up of lactic acid. Recovery process This is how the body responds after exercise to return to its normal, resting state. Immediately after exercise we breathe quickly (increased breathing rate) to take in extra oxygen, which helps get rid of lactic acid. Expiration of breath- when we breathe out, we are getting rid of carbon dioxide and other waste products from the lungs. Perspiration (sweating)- this helps with temperature control and removes excess water such as sweat. Excretion- through urine and faeces, this helps remove excess water and lactic acid. Activities: Create a table with the headings ‘Aerobic’ and ‘anaerobic’ add in as many different activities and training methods that fit under each category as you can. Create a brainstorm with ‘respiration’ in the middle and fill one half with aerobic information and the other half with anaerobic information. Next time you take part in vigorous exercise think about how you feel after- how is your body recovering? Tips: This is a big topic- make sure you revise it one small section at a time. Make sure you know on example sport and on example training method for each type of respiration. Remember respiration is not to do with ‘breathing’ or ‘air’ it must be OXYGEN. Exam questions: Define the term ‘respiration’ (1 mark) Describe the difference between aerobic respiration and anaerobic respiration (2 marks) 32 Which activity is most likely to use aerobic respiration for energy? High jump Shot putt 100m sprint 10k cross country run 33 Cardiovascular system Cardiovascular system Identify each of the training zones and thresholds and give examples of training methods for each. Calculate maximum heart rate and identify two methods of measuring cardiovascular endurance. Identify the three functions of the circulatory system. Maximum heart rate Maximum heart rate is the fastest number of times your heart could beat per minute. This is calculated as 220- age. E.g a 15 year olds maximum heart rate would be 205 beats per minute. We use maximum heart rate to work out how hard the body is actually working. For example, when working at 50% a 15 year olds heart rate should be 102-103 beats per minute. Testing We can test our cardiovascular systems efficiency by two different pulse checks. A pulse is a place in the body we can feel the heart beating. Resting pulse rate- this is how many times the heart beats per minute when we are calm and not exercising. The lower the resting pulse rate the more efficient the cardiovascular system is. Pulse recovery rate- this is when we take the pulse after exercise and measure the time taken for the pulse to return to normal. The faster the pulse rate returns to normal the more efficient the cardiovascular system is. Training Zones and thresholds 34 Threshold- the point at which training improves fitness- the lines on the graph. Zone- an area you need to be working in- the coloured parts of the graph. Anaerobic- 80-90% of Maximum heart rate. Aerobic- 60-80% of Maximum heart rate. Functions of the circulatory system There are three main functions of the circulatory system. Transport- the blood carries oxygen and glucose to the working muscles and carries carbon dioxide and other waste products away. Protection- the blood carries anti bodies to help the body fight infection, and the blood can clot to heal wounds. Temperature control- The blood absorbs body heat and carries it to the skin where it is released. Activities: Draw out the training thresholds graph and annotate it with the %’s , the training methods used in each zones, and examples of sports that would use each zone. Work out your own maximum heart rate. Put the functions of the circulatory system into a table showing each function, and a description of it. Tips: Remember ‘function’ and ‘role’ mean the same thing, so the question might ask you ‘Describe the role of blood’. You need to be able to apply the training zones and thresholds to long answer questions, so you need to be able to apply them to specific sports and training methods. Exam Questions: When taking part in training, what is the minimum heart rate that you need to reach to improve your fitness? 35 Training Zone Training Threshold Training Target Training Method Explain how John would calculate his maximum heart rate. (2 marks) Identify the different training zones and explain how John can use them to get the most out of his training programme. ( 6 marks) John is a footballer, plan and describe an appropriate training programme for him, Include all the relevant principles of training, except training zones ( 8 marks) All of the following are functions of blood except: Temperature control Transport Energy production Protection 36 Leisure and recreation Leisure and recreation Describe the differences between active and passive leisure, giving examples. Describe the differences between physical and outdoor recreation, giving examples. Leisure – free time when you can do what you choose, a time to take part in physical activity or in sport. Recreation – time to relax, do something active and healthy an active aspect of leisure. Physical recreation – playing for intrinsic rather than extrinsic rewards. Outdoor recreation – activity associated with challenge in the natural environment. Lifetime/lifelong sports – which can be carried on throughout life. Active leisure- activities that require physical or mental exertion Passive leisure- activities that do not require any physical or mental exertion. Activities: Write a list of leisure activities; sort the list into active and passive leisure. Design a poster to advertise a range of new recreational sports club in your local areahighlight on the poster which ones are physical recreation and which ones are outdoor recreation. Tips: You will need to learn the key definitions for this topic Remember an extrinsic reward is something you will earn- like a medal or a prize and an intrinsic reward is something that you do for yourself- like enjoying an activity, or doing an activity to keep fit. Exertion means the amount of effort you put in. Exam Questions Identify the key characteristics of a leisure activity. (2 marks) Give an example of a recreational activity (1 mark) 37 Diet Diet Identify the key food groups, describing why each is necessary and giving examples of foods. Define the term carbohydrate loading. Explain the differences between a marathon runner’s diet and a weight lifter’s diet. Why is a balanced diet important? A diet should contain the right amounts of each food group to ensure the body is getting the nutrients it needs to be able to perform. Food Groups Carbohydrate Protein Fat Water Fibre Vitamins Minerals These are the body’s energy source. This is important for the growth and repair of muscles. This is another energy source for the body. This is important to ensure the body remains hydrated. This supports the digestive system, making sure it works properly. Support good health and are only needed in small amounts. Support good health and are only needed in small amounts. Pasta, bread, rice Meat, beans Cheese, butter, milk Water Cereals, oats Fruit and vegetables Vegetables and meats Hydration It is vitally important that athletes drink plenty of water, this ensures they say hydrated and are able to perform to the best of their ability. It is also important water is replaced after exercise as water is lost when sweating occurs. If an athlete is not properly hydrated they are likely to become fatigued (tired) sooner, this will reduce their performance. Specific diets Some athletes will follow specific diets that are suited to their sport. 38 Carbohydrate loading- a marathon runner will need to eat more carbohydrate in the week before their event, as this is where their main energy source will come from. High protein- a body builder or a weight lifter will need a high protein diet as this is what supports muscle growth and repairs any damaged muscle. Dietary imbalance Anorexia- this is an eating disorder in which somebody will reduce the amount of food they eat. This can be caused by pressure to lose weight. This will cause tiredness and will prevent them being able to participate fully in sport as they are unable to create enough energy. Obesity- this is an eating disorder in which somebody eats too much food, often high in fat and sugar. This will make it difficult to take part in physical activity due to the increased pressure on the heart and lungs. Activities: Research into obesity and anorexia and create a poster for each which details the key causes and effects. Write a diet plan for a marathon runner and a weight lifter, for the week before their event and compare the differences. Cut out the table of food group and re construct it like a card sort. Tips: It is important you know what each of the food groups do and can give examples of foods. It is important to know the differences between a marathon runner’s diet and a weight lifter’s diet, this is a common question. Exam Questions What is dehydration? How can a performer avoid becoming dehydrated? (2 marks) If a performer does not have a balanced diet they may experience problems. Name One of these problems (not dehydration), describe the problem and state how it may have occurred. ( 3 marks) Which one of these helps the digestive system work efficiently? Fibre 39 Water Protein Carbohydrate 40 General Health General Health Define the terms health and fitness. Describe the key benefits of a healthy, active lifestyle and explain how this can be achieved. Health ‘A state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity’. Fitness ‘Capability of the body to meet the daily demands made upon it with no stress.’ How can a healthy lifestyle be adopted? jobs involving manual labour jobs involving being on feet all day an outdoor job walking/cycling to work/school practical leisure pursuits. Why is exercise important, in everyday life? To make sure the body remains healthy. Strength and stamina are both important for people to be able to carry out many everyday tasks; such as being able to stack shelves, being able to carry heavy shopping, being able to stand on their feet all day at work. Without regular exercise the body would be unable to perform these simple tasks. Flexibility is also important for everyday living such as the ability to perform a range of simple movements without discomfort eg tying shoe laces, reaching up for a book. To maintain a good level of fitness. 41 How would the fitness of a club standard performer and an international standard performer be different? International standard would need more specific fitness A club standard performer would train to keep fit, but an international standard performer would need to be fit to train. The demands of an international performer are much greater than a club standard performer. Activities: Write a list of everyday tasks and activities you or your parents do. Think about which components of fitness each on would need. Design a poster to educate an adult about the benefits of leading a healthy, active lifestyle. Look, copy, remember, rewrite the definitions out. Tips: You must learn these definitions by heart! These question are common, so make sure you have learnt answers to them. Remember most of this is common sense- so think carefully about your answers, Exam Questions: Which of these will NOT improve an individual’s health. Washing regularly Eating a balanced diet Lack of sleep Drinking water State two reasons why taking part in regular exercise can improve your health.( 2makrs) 42 Muscles and Skeleton Muscular and skeletal system Identify key muscles and Bones Identify the functions of the systems. Describe how muscles work in antagonistic pairs. Describe the types of joint and give examples of each. Identify and describe the movement patterns, giving examples of each. Radius Ulna Clavicle Scapula Rib cage Femur Humerous Pelvis Patella Fibula Tibia The functions of the skeletal system Movement Protection Bones meet to form joints. Tendons attach bones to muscles enabling movements to occur. Protects the vital organs from injury. E.g. the cranium protects the brain. Support Joints Supports the body in a variety of positions giving the body shape. The skeleton acts as a framework for the body. 43 Movement at joints. The elbow joint • • • • The knee joint • • • • Flexion Extension Adduction Abduction Rotation Hinge joints Allows the arm to flex and extend. Biceps cause flexion of the arm. Triceps cause extension of the arm. E.g. bicep curl, tricep dips The shoulder joint Ball and socket joints • The ball-shaped head of the humerus fits into the socket of the shoulder. • Movements at the shoulder include flexion, extension, adduction, abduction and rotation as the head of the humerus rotates forwards/backwards. • E.g. bowling in cricket, swimming Allows the leg to flex and extend. Hamstrings cause flexion of the leg. Quadriceps cause extension of the leg. The femur and tibia at the knee are held together by the cruciate ligaments – injuries often occur to these. • E.g. squats, leg press, jumping Movement at joints. if the angle of the joint is getting smaller, and the bones are moving closer together. if the angle of the joint is getting bigger and the bones are moving further apart. if the movement is adding to the body. A limb is moving towards the centre of the body. if the movement is taking away from the body. A limb is moving away from the centre of the body. if the movement is around a joint. 44 Muscles Muscles work in antagonistic pairs to allow the joints to move. Agonist (prime mover) is the muscle contracting, the antagonist is the muscle relaxes. Deltoids Trapezius Pectorals Triceps Biceps Lattisimus dorsi Abdominals Quadriceps Hamstrings 45 Activities: Print out the pictures and label on the names of the bones and muscles Work with a partner and use post it notes/ sticky labels to label each other’s bones and muscles. Think of some sporting movements, take each joint involved and think of the movement type and muscles working to allow the movement. Read the names of the bones/ muscles out loud to a partner and get them to draw them onto a diagram. Tips: Make sure you can explain how muscles work in pairs Remember ‘function’ and ‘role’ mean exactly the same thing. Exam Questions Explain how bones and muscles work together to produce movement. ( 4 marks) 46 Components of fitness Components of fitness Define each component, giving a specific sporting example of each and a training method to improve each. Component of fitness Definition Example sport Example training method Explosive Strength Strength used in one short, sharp burst. 100M sprint start Weight Dynamic strength Strength to support own body weight over a period of time. The force that can be applied against an immoveable object The ability to move all or part of the body quickly The combination of maximum speed and maximum strength. The ability of the heart and lungs to work over a period of time to supply the working muscles with oxygen. The ability of the muscles to perform repeated actions over time without tiring. The range of movement around a joint. Carrying body weight over a 100m race Weight Handstand, rugby scrum. Weight Moving arms and legs quickly in 100m. Getting a fast, strong start in a 100m. Interval Marathon running Continuous Marathon running. Continuous Static strength Speed Power Cardiovascular endurance Muscular Endurance Flexibility Reaction time Timing Co ordination The speed at which a performer responds to a stimulus. The ability to coincide movements in relation to external factors The ability to link all parts of a movement into one efficient smooth movement, keeping the body under control. Weight/ interval Gymnastics- using full range of movement when tumbling. Responding to the starting gun n a 100m race. Deciding when to go in for a tackle. Tennis serve. 47 Balance The ability to maintain a given posture in static and dynamic situations. The combination of flexibility and speed. Agility Gymnastics- maintaining posture on a beam. Dribbling a football, hockey ball. Activities: Cut out the table and use it as a card sort In pairs play ‘I am a’. Each pick a component of fitness, your partner has to guess what you are by asking questions, you can only answer yes/ no. Tips: You need to know these definitions exactly! Remember your examples must be specific. It is not enough to say ‘100m’ you’d need to say ‘Reaction time would be needed at the start of a 100m race, the faster the athlete responds to the starting gun, the quicker their overall time will be’. Exam Questions: The type of strength which can be applied to an immovable object is known as: Static Dynamic Explosive Strong What is meant by the term ‘timing’? Give one example from a physical activity where a performer uses timing. (2 marks) What is meant by the term agilest? Give one example from a physical activity where a performer uses agility (2 marks) Which of these is the most important factor for a fast start in a 100m sprint? Muscular Endurance Agility Reaction time Strength 48 State 2 components of fitness Rachel would need in either football, swimming or cross country. Explain how these components could improve her performance ( 4 marks) 49 Principles of training Principles of training Describe each principle, giving sporting examples of each. Explain how each principle can affect a performer. Specificity Overload Progression Reversibility Tedium Training must be suited to the particular activity or sport. Making the body work harder than normal in order to improve it. FREQUENCY- increasing the number of training sessions per week, INTENDITY- making the training session harder. TIME- making the training sessions longer. Training must be increased gradually as the body adjusts to the increased demands being made on it. Stopping or decreasing training will lose the effects that were gained. Training can get boring- so a variety of training methods should be used to prevent this. E.g. a goalkeeper would need to train differently from a striker. For example training 4 times in a week instead of 3 to push the body a little harder. For example training once a week, then twice, then three times. Continuous training one session, interval the next, circuits the next. Activities: Plan a 6 week training plan for an athlete, showing all of the principles of training. Tips: Remember the acronym SPORT All of these can be applied to all training and sports Overload is a good thing- it does not mean working the body too hard. Exam Questions Identify the principles of training (5 marks) 50 Plan a training program for a footballer, explaining how you could use each principle of training (8 marks) Explain how David could use interval training, in your answer refer to the principle of overload (8 marks) 51 Training methods Training methods Describe each training method, giving sporting examples of each. Describe the advantages and disadvantages of each training method. Apply each training method to the principles of training. Circuit training- Training at a variety of stations. ADVANTAGES Easy to set up and is flexible DISADVANTAGES Can require lots of equipment depending on the type of circuit. Have to keep checking a stopwatch if you have no training partner. Can be difficult to maintain work rate. Can select activities specific for your sport Adaptable to team games and individual fitness levels Can develop both fitness and skills Allows a rest period in between stations for recovery. (Intervals) Develops both aerobic and anaerobic systems Easy to apply Progressive Overload and measure improvement. Continuous training- Any training that keeps the heart rate high over a sustained period of time. ADVANTAGES You can work on your own or in a group. Improves Aerobic fitness. Can take place in a variety of venues. It can be adapted to suit your individual needs Very cheap! Minimal equipment. Easy to monitor and apply Progressive Overload. DISADVANTAGES Can become boring and requires motivation to continue. Time consuming. Does not develop other components of fitness – e.g. strength, agility. 52 Interval training- Training with periods of work ad rest. ADVANTAGES DISADVANTAGES Takes place over short periods of time. Includes rest which allows recovery. Can become repetitive and requires motivation to continue. Difficult to identify how hard an individual is working. Includes repetitions which raises the HR to near maximal Can be difficult to maintain work rate. Develops aerobic and anaerobic systems. Can develop other areas of fitness and skill – agility, speed etc. Allows for monitoring and evaluating of HR. Fartlek Training- training at a variety of intensities. ADVANTAGES Takes place over short periods of time. DISADVANTAGES Can become repetitive and requires motivation to continue. Includes active rest which allows recovery. Difficult to identify how hard an individual is working. Includes repetitions which raises the HR to near Can be difficult to maintain work rate Maximal. Develops aerobic and anaerobic systems. FARTLEK AND INTERVAL TRAINING ARE VERY Can develop other areas of fitness and skill – agility, speed SIMILAR…FARTLEK TRAINING HOWEVER CAN TAKE etc. PLACE OVER DIFFERENT TERRAINS AND CAN INCLUDE Adaptable to team games and individual fitness levels HILLS AND THE REST SHOULD BE ACTIVE. Can be done almost anywhere on any terrain. 53 Weight training- training using weight equipment. ADVANTAGES Can improve Muscular Strength, Muscular Endurance and Power (Strength x Speed). Increase Muscle size or bulk. DISADVANTAGES Requires specialist equipment, which can be expensive. Requires knowledge of correct techniques to gain benefits and avoid injury. Improve muscle tone. Assist recovery after injury, rehabilitation. Can focus on specific areas/muscles in the body. Large variety of exercises. Easy to monitor and apply Progressive Overload. Activities: Complete a table which has each training method, and an advantage and disadvantage in. Complete a table with the method and a definition – create a card sort. Draw pictures represent each training method- play Pictionary with a friend. Create a brainstorm with ‘training methods’ in the middle, have each one coming off, and include a definition, advantages, disadvantages and examples. Tips; Focus on remembering one or two advantages and disadvantages of each training method. You need to learn the definitions by heart. You need to be able to apply each of these to the principles of training (SPORT) Exam Questions: In a weight training session the number of times that you lift the weight is known as: Sets Reps Numbers Lifts 54 Describe a training method Rachel could use for swimming, and explain in detail how she could also use the principle of overload (8 marks) 55