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King Charles I School Knowledge Organiser
GCSE Physical Education
Components of Fitness
Health related
Cardiovascular
Endurance/
Muscular Endurance
Flexibility
Speed
Muscular Strength
Body composition
the ability of the cardiorespiratory system to work
efficiently, supplying nutrients and oxygen to working
muscles during sustained physical activity.
the ability of the muscular system to work efficiently,
where a muscle can continue contracting over a
period of time against a light to moderate fixed
resistance load.
having an adequate range of motion in all joints of
the body; the ability to move a joint fluidly through its
complete range of movement.
distance divided by the time taken. Speed is
measured in metres per second (m/s). The faster an
athlete runs over a given distance, the greater their
speed.
the maximum force (in kg or N) that can be
generated by a muscle or muscle group.
the relative ratio of fat mass to fat-free mass (vital
organs, muscle, bone) in the body.
Skill related
Balance
the ability to maintain centre of mass over a base of
support.
Agility
the ability of a sports performer to quickly and
precisely move or change direction without losing
balance or time.
Coordination
the smooth flow of movement needed to perform a
motor task efficiently and accurately.
Power
the product of strength and speed.
Reaction time
the time taken for a sports performer to respond to a
stimulus and the initiation of their response.
Principles of Training
SPORT
Progression
Specificity
Overload
Reversibility
in order to progress, training needs to be demanding
enough to cause the body to adapt, improving
performance.
training should be specific to the individual’s sport,
activity or physical/skill-related fitness goals to be
developed.
if training stops, or the intensity of training is not
sufficient to cause adaptation, training effects are
reversed.
FITT
Frequency
the number of training sessions completed over a
period of time, usually per week.
Intensity
how hard an individual will train.
Time
Type
how long an individual will train for.
how an individual will train by selecting a training
method to improve a specific component of fitness
and/or their sports performance.
King Charles I School Knowledge Organiser
GCSE Physical Education
Training Methods
circuit training
this is where different stations/exercises are used to
develop aerobic endurance. The station order/order
of exercises is important to ensure
different muscle groups are used to avoid fatigue.
this is where the individual performs a work period
followed by a rest or recovery period.
this is training at a steady pace and moderate
intensity for a minimum period of 30 minutes.
this is where the intensity of training is varied by
running at different speeds or over different terrain.
The training is continuous with no rest
period.
Weight Training
Flexibility
Strength
Cardiovascular
Endurance
Speed
Agility
Power
Balance
Coordination
Reaction time
Speed
sit and reach test
grip dynamometer
multi-stage fitness test, known as the bleep test
Cooper 12 min run test
35m sprint
Illinois agility run test
vertical jump test
Stork stand test
Wall throw test
Reaction time ruler test
30 m sprint
Muscular
Endurance
Body Composition
Static stretching
involves holding part of the body still, at its full range of
movement. For example holding a balance in gymnastics
uses the full range of movement across a joint, where a
fast action is used but not held. For example arching
your back during a high jump.
interval training
continuous training
fartlek training
Plyometrics
HIIT (High Intenisty
Interval training)
Fitness Tests
Stretching
Dynamic stretching
one-minute press-up
one-minute sit-up
Body Mass Index (BMI)
Bioelectrical Impedance Analysis (BIA)
skinfold test
King Charles I School Knowledge Organiser
GCSE Physical Education
The Skeletal system
Functions and joints
holds your vital organs in
place when playing sport.
The vertebral column holds
the body upright.
Posture
gives shape to the body and
makes you tall or short.
Protection
the cranium and ribs protect
the brain and vital organs in
the chest.
Movement
muscle are attached to
bones, which are jointed.
When the muscles contract
the bones move
Blood cell production
red blood cells (to carry
oxygen) and white blood
cells (to protect against
infection) are produced in the
bone marrow of some bones.
Storage of minerals
Hinge joint
two articulating bones
wedged together so that it
only allows direction in two
ways (back and forth)
Support
Ball and socket joint
Synovial joint
most moveable joints, ball
shaped end of one bone fits
into the cup shaped end of
another bone allowing a wide
range of movement
King Charles I School Knowledge Organiser
GCSE Physical Education
Types of movement at the hinge joints and ball and socket joints
Flexion
Extension
Rotation
Abduction
Adduction
Circumduction
Hinge
Hinge
Ball and socket
Ball and socket
Ball and socket
Ball and socket
Ball and socket
Ball and socket
Bending the limbs at a joint
Straightening limbs at a joint
A circular movement around a fixed point
Movement away from the mid-line of the body
Movement towards the mid-line of the body
Other components of joints
Ligament
Cartilage
Tendons
joins bone to bone, stabilising the joint
reduces friction. Acts as a shock absorber
joins muscle to bone enabling movement
The muscular system
Name of muscle
Triceps
Biceps
Deltoids
Pectorals
Trapezius
Gluteals
Quadriceps
Hamstrings
Gastrocnemius
Latissimus dorsi
Abdominals
Function
Extend the arm at the elbow
Flex the arm at the elbow
Move the arm in all directions at the shoulder
Adduct the arm at the shoulder
Hold the shoulders in place, move head back and
sideways
Adduct and extend leg at the hips
Extend the leg at the knee
Flex the leg at the knee
Pointing the toes, help to flex the knee
Adduct and extend the arm at the shoulder
Flex the trunk across the stomach
Example in sport
Press-up, throwing a javelin
Pull-up, drawing a bow in archery
Bowling a cricket ball
Forehand drive in tennis
Holding head up in rugby scrum
Pulling back leg before kicking a ball
Kicking a ball jumping upwards
Bending knee before kicking a ball
Running
Butterfly stroke in swimming
Pulling the body down when hurdling
King Charles I School Knowledge Organiser
GCSE Physical Education
King Charles I School Knowledge Organiser
GCSE Physical Education
The roles of muscles in movement
Agonist
Antagonist
Fixator
Muscle contracts
Muscle relaxes
The function of a fixator muscle is to stabilize the
origin of the agonist muscle so that it can move
efficiently
Antagonistic pairs of muscles create movement when one (the prime mover) contracts and the other (the antagonist) relaxes.
Examples of antagonistic pairs working are: Biceps (agonist) and triceps (antagonist) when flexing at the elbow.
Movement analysis
What is a
lever system?
Simple
mechanisms
that involve a
rigid bar
moving
around a fixed
point when a
force or effort
is applied to
overcome a
resistance.
For the body to perform
movements, the bones
of the skeleton act as a
series of levers against
which muscles can pull
What are the
levers function
in the body?
Maintain
balance
Give greater speed to
an object by throwing or
kicking it
Overcome a heavy resistance with little
effort
Give a wider range of movement
King Charles I School Knowledge Organiser
GCSE Physical Education
What are the
components
of a lever
system?
Fulcrum – the
joint itself in
the human
body.
Resistance – also
known as the load. In
the human body
this may be the weight
of an object/body
part/object trying to be
moved
Function: used to
increase speed of an
object
Effort Point – where the force is
supplied by the contracting muscle
(insertion point of the muscle)
1st Class
Lever
“see – saw”
lever
2nd Class
Lever
“wheelbarrow
lever”
Function: increase in
force can be used to
overcome heavy loads
Only one example in the body: foot
3rd Class
Lever
“tweezer
lever”
Function: increases
speed or distance
rather than force
Accounts for all other joints in the
human body
Mechanical
advantage
Occurs when the effort arm is longer
than the resistance arm which means
that the lever system can move a large
load over a short distance.
Mechanical
disadvantage
Occurs when the resistance arm is
longer than the effort arm which means
that the lever system cannot move as
heavy a load but can move faster over a
greater range of movement.
Only two examples in the body – neck
and elbow
King Charles I School Knowledge Organiser
GCSE Physical Education
Sagittal
Planes of movement
splits the body into left and right halves (through the
midline), forward and backward movements. Generally
where flexion and extension movements occur (bicep
curls,sit-ups, knee extensions).
Transverse
Axes of rotation
passes through the body (through the hips) from side to
side, forward and backward movements.
Generally where flexion and extension
movements occur (bicep curls, sit-ups,
knee extensions).
Frontal
splits the body into front and back halves (through the
head and arms), side to side movements. Generally
where abduction and adduction movements occur
(raising and lowering limbs to the side).
Frontal
passes through the body from front to back (through the
stomach). Generally where abduction
and adduction movements occur (raising and lowering
limbs to the side and cartwheels).
Transverse
Transverse: divides the body into top
and bottom halves (through the hips),
turning movements. Generally where
rotational movements such as pronation and supination
occur.
Longitudinal
passes through the body from top to bottom (from
head to feet), turning movements.
Generally where rotational movements such as pronation
and supination occur.
King Charles I School Knowledge Organiser
GCSE Physical Education
The Cardiovascular system
Components of the
circulatory/cardiovascular system
The heart
Blood
Blood vessels
The pulmonary circuit
Double-circulatory system
It is a double circulatory system. It
comprises two separate circuits and
blood passes through the heart
twice.
The systemic circuit
Carry blood away from the heart
(always oxygenated apart from the
pulmonary artery which goes to the
lungs)
Have thick muscular walls
Have small passageways for blood
(internal lumen)
Contain blood under high pressure
Capillaries
Arteries




Veins





Carry blood to the heart (always deoxygenated apart from the
pulmonary vein which goes from the
lungs to the heart)
Have thin walls
Have larger internal lumen
Contain blood under low pressure
Have valves to prevent blood flowing
backwards




The pulmonary circuit carries blood
to the lungs to be oxygenated and
then back to the heart. In the lungs,
carbon dioxide is removed from the
blood, and oxygen taken up by the
haemoglobin in the red blood cells.
The systemic circuit carries blood
around the body to deliver the
oxygen and returns de-oxygenated
blood to the heart. Blood also carries
nutrients and waste.
Found in the muscles and lungs
Microscopic – one cell thick
Very low blood pressure
Where gas exchange takes place.
Oxygen passes through the capillary
wall and into the tissues, carbon
dioxide passes from the tissues into
the blood
King Charles I School Knowledge Organiser
GCSE Physical Education
Atria
The two atria collect the blood
Septum
Ventricles
The two ventricles pump the blood
out of the heart.
Aorta
Bicuspid valve
One of the four valves of the heart,
this valve is situated between the left
atrium and the left ventricle. It
permits blood to flow one way only,
from the left atrium into the left
ventricle This valve is more
commonly called the mitral valve.
One of the four heart valves, the first
one that blood encounters as it
enters the heart. The tricuspid valve
stands between the right atrium and
the right ventricle, and it allows blood
to flow only from the atrium into the
ventricle
Either of two heart valves situated at
the ventricular opening of the aorta
and the pulmonary artery, each
containing three crescent shaped
flaps that prevent the back flow of
blood.
The rate at which your heart beats
per minute
Pulmonary artery
Tricuspid
Semi-lunar valves
Heart rate
Vena cava
Cardiac output
Red blood cells
The septum separates the two sides
of the heart
The main artery of the body,
supplying oxygenated blood to the
circulatory system. It passes over the
heart from the left ventricle and runs
down in front of the backbone.
the artery carrying blood from the
right ventricle of the heart to the
lungs for oxygenation
a large vein carrying deoxygenated
blood into the heart. There are two,
the inferior vena cava (carrying blood
from the lower body) and
the superior vena cava (carrying
blood from the head, arms, and
upper body).
The amount of blood ejected from
the heart per minute
The blood cells that carry oxygen.
Red cells contain hemoglobin and it
is the hemoglobin which permits
them to transport oxygen (and
carbon dioxide). Hemoglobin, aside
from being a transport molecule, is a
pigment. It gives the cells their red
colour (and their name).
King Charles I School Knowledge Organiser
GCSE Physical Education
Stroke volume
The amount of blood ejected from
the heart per beat
King Charles I School Knowledge Organiser
GCSE Physical Education
The Respiratory system
The pathway of air
Air is warmed, moistened and filtered as it travels through the mouth and nasal passages.
It then passes through the trachea and one of the two bronchi into one of the lungs.
After passing into the many bronchioles, it finally arrives into some of the millions of tiny
sacs called alveoli.
Diaphragm
The diaphragm contracts,
pulling downwards to
increase the volume of the
chest. The pressure inside
the chest is lowered and
air is sucked into the lungs
Intercostal muscles
The intercostal
muscles contract, expanding
the ribcage.
Breathing rate
The number of breaths per
minute or, more formally, the
number of movements
indicative of inspiration and
expiration per unit time
Tidal volume
Amount of air breathed in
and out of the lungs in one
breath.
Alveoli
This is where gas
exchange takes place
- oxygen passes out of the
air into the blood, and
carbon dioxide passes out
of the blood into the air in
the alveoli.
Minute ventilation
Gaseous exchange
Gas exchange refers to the passing of Oxygen from the alveoli into the blood flow and the
excess Carbon Dioxide (CO2) within the blood flow passing back into the alveoli to be
breathed out. Each tiny alveoli is covered in a network of capillaries (tiny blood vessels)
which make this process easier.
King Charles I School Knowledge Organiser
GCSE Physical Education
Aerobic exercise
When the body is at rest this
is aerobic respiration. As you
exercise you breathe harder
and deeper and the heart
beats faster to get oxygen to
the muscles
Anaerobic exercise
When exercising very hard,
the heart cannot get enough
oxygen to the muscles.
Respiration then
becomes anaerobic.
Injury
Osteoporosis
Is a deliberating condition of the
bones, which can result in them
breaking more easily. It is mostly
associated with older people
because over time bones become
lighter and their strength is reduced.
Is a broken or cracked bone, caused
usually by a blow or severe twisting.
Joint injury
Although they are not all related to
bones, they are all related to the
skeletal system, which includes
tendons and ligaments.
Tennis and golfers elbow
Compound
Broken bone comes through the skin
Dislocation
Greenstick
Break only part way across the bone
Sprains
Both are injuries to the tendons at
the elbow joint and involve overuse.
The symptoms for golfers elbow are
pain on the INSIDE of the elbow.
The symptoms for the tennis elbow
are pain on the OUTISDE of the
elbow.
The bone at a joint comes out place,
usually as the result of a hard blow.
The first obvious sign/symptom is
deformity and swelling; there is a lot
of pain around the injury.
A sprain is damage to the ligament
at a joint. A sprained ankle is quite a
common example of this injury.
These injuries can occur from a blow
but also twisting, for example at the
ankle, knee or wrist.
Fracture
King Charles I School Knowledge Organiser
GCSE Physical Education
Simple
Fracture in one line, no displacement
Stress
Overuse injuries usually in weight
bearing areas, such as lower leg –
shin.
Torn cartilage
Cartilage is found at the end of the
bones and helps to avoid friction.
Sometimes it tears (most commonly
on the inside of the knee), for
example if a player spins quickly. It is
a very painful injury, and often
results in swelling.