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GCSE PE Unit 5 content – Double Award Revision Booklet Skills for Effective Performance Students should understand the skills and personal qualities that enable people to be effective in different roles. Administrative and management skills • Planning and showing initiative and innovation • Monitoring and evaluation • Attending to detail • Commitment to high standards of care • Organising, arranging, coordinating and supervising events, facilities, personnel and time. Communication and inter-personal skills • Use of appropriate terminology/language • Listening and responding to users • Reacting and adapting to trends and changing situations • Team working, including cooperation, adaptability and delegation • Persuading, advising and influencing colleagues and customers • Non-verbal communication including demonstrations, signals, gestures • Verbal communication including volume, clarity, intonation, projection • Control and presence – ability to gain and maintain the individual/group’s attention • Personal qualities. Example Questions State two administrative and management skills required and explain how each skill would enable an individual to run a league successfully. Other than non-verbal communication, name two communication and interpersonal skills that an effective coach should have. Explain the non-verbal communication skills required to be an effective coach. Explain why a coach should use appropriate verbal communication when coaching beginners. Identify two examples of non-verbal communication and explain how a coach could use these when coaching beginners. GCSE PE Unit 5 content – Double Award Revision Booklet Fitness Testing Students should know the methods of testing aspects of fitness to establish current levels and monitor/measure performance. Fitness component and test Flexibility – sit and reach test Cardiovascular endurance – Cooper 12 minute run, multistage fitness test Strength – hand grip dynamometer Agility – Illinois agility test Co-ordination – alternate hand ball throw Balance – stork stand Power – standing broad jump/vertical jump Reaction time – ruler drop test. Equipment, method and the recording of results GCSE PE Unit 5 content – Double Award Revision Booklet Example Questions Explain why fitness testing is important before beginning a training programme. Describe the multi-stage fitness test and explain how it could be used to monitor the fitness of a performer. Name and describe a test that can be used to measure power. Describe the Illinois agility test. Describe the stork stand test and explain how it could be used to improve performance in a physical activity. How would you monitor the improvements of fitness testing? Ways in which increased flexibility can improve performance Sprinting, increased stride length, Trampolining/diving moves, executed with greater form and style Other examples... Ways of improving flexibility Type of stretch Static stretching Active stretching Passive stretching Description Examples GCSE PE Unit 5 content – Double Award Revision Booklet Means of improving muscular endurance Sit-ups, Chin-ups, Press-ups... Other examples... The different types of strength required for different activities Types of Strength Static strength Definition Explosive strength Dynamic strength Ways of improving muscular strength Weight training examples – Sporting example GCSE PE Unit 5 content – Double Award Revision Booklet Training and preparation Applying the knowledge and understanding of exercise/training programmes to improve performance generally, or to improve a particular aspect of performance Principles of Training - SPORT Principle of training S P O R T How this can be applied GCSE PE Unit 5 content – Double Award Revision Booklet A training session appropriate for a named activity and age of an individual with explanations as to why content has been included Training session for... Activities Warm-up Fitness training Skill development Cool down Reasons GCSE PE Unit 5 content – Double Award Revision Booklet A training programme appropriate for a named activity and age of an individual with explanations as to why content has been included Training programme for... Phase Out of season Pre-season Early season Peak season Activities Reasons GCSE PE Unit 5 content – Double Award Revision Booklet FIT principle (frequency, intensity, time) – applying this principle Frequency – Intensity – Time – Training Methods Training Method Weight Fartlek Interval Circuit Continuous Description – How to do it and what fitness component it improves. GCSE PE Unit 5 content – Double Award Revision Booklet Example Questions How does weight training improve performance? Describe what is meant by ‘interval training’. Using your knowledge of training zones and the principles of training, explain how interval training can be used to improve performance in a 100 metre race. Plan and describe an appropriate training programme for a games player. Include all the relevant principles of training, except training zones. Skill Acquisition Preparing a performer in skill acquisition, correct technique, correct physical state or correct mental state Characteristics of a skilful performance 1. 2. 3. 4. 5. How skills are acquired and developed Trial and error Copying Demonstrations Role models Practice Rehearsal GCSE PE Unit 5 content – Double Award Revision Booklet Types of skill – simple definitions of open and closed and appropriate examples Type of skill Open skill Definition Example in a sporting situation Closed skill Types of guidance – Visual, Verbal, Manual Define each type of guidance and describe how guidance can impact on skill acquisition/improve performance Types of guidance Visual Verbal Manual Definition Example How can this type of guidance improve performance? GCSE PE Unit 5 content – Double Award Revision Booklet Types of feedback – intrinsic knowledge of performance and extrinsic knowledge of results Type of feedback Intrinsic feedback Definition Extrinsic feedback Effective feedback Example Knowledge of Performance Knowledge of results Ineffective feedback GCSE PE Unit 5 content – Double Award Revision Booklet Types of practice – whole, part, fixed, variable. Type of Definition practice Whole Part Fixed Variable Example in sport What type of skill is the practice most suited to and why? (Open or Closed) GCSE PE Unit 5 content – Double Award Revision Booklet Example Questions What is visual guidance? Describe an example of visual guidance that could be used when learning a skill of your choice. Explain when and how your example in the question above is a helpful form of guidance. Describe what is meant by an open skill. Give an example of an open skill from a named activity. Which type of practice would be most beneficial for improving an open skill? Name a basic skill/technique/movement from a sport/activity of your choice and describe how you would teach it to a beginner. Explain what is meant by 'feedback' in terms of acquiring skill. GCSE PE Unit 5 content – Double Award Revision Booklet Lifestyle Choices Diet Applying the knowledge and understanding of a balanced diet to improve performance when taking part in physical activities. What is a balanced diet? NUTRIENT Carbohydrates Fats Protein Vitamins & Minerals Water Fibre ROLE WITHIN THE BODY FOODS IT CAN BE FOUND IN GCSE PE Unit 5 content – Double Award Revision Booklet Eating disorder/dietary problem Definition Affect on day-to-day life Anorexia Obesity Malnutrition How can a sportsperson’s diet help to improve their performance? 1. 2. 3. 4. 5. When to eat – Basic guidelines • • • Before Activity – at least two hours before to allow the food to digest and the energy to be absorbed by the body for use in the activity. During Activity – something light e.g. a banana and energy drinks when performing over long periods of time to keep glucose levels up. After Activity – wait two hours before eating a large meal. GCSE PE Unit 5 content – Double Award Revision Booklet Diets to improve performance Type of diet Type of event (endurance Explanation of how the or strength) & examples of diet is sports the diet is for controlled/performed Carboloading High protein diet Example Questions How does knowledge of food and nutrients help to improve performance? Explain how a balanced diet can help to improve an athlete's performance. Name three nutrients that are important in a performer’s diet and explain how each may help to improve performance in training and in competition. If a performer does not have a balanced diet, they may experience problems. Name and describe a problem and state how this problem might have been caused. Describe a suitable meal for a long distance runner the night before a fun run. What is the role of protein and carbohydrates in the body? Name and describe a specific diet that can be used to enhance the performance of a weight lifter. GCSE PE Unit 5 content – Double Award Revision Booklet Name and describe a suitable diet that can be used by a marathon runner. Explain how Jo’s knowledge of food and nutrition could be used to improve her performance in swimming. Activity choices Reasons for choosing different types of activities: • Enjoyment • • • • • Company Maintain/improve fitness Social benefits Improve health Sense of achievement • Relaxation/mental benefits • Excitement These may be dependent upon gender, peers, family, somatotype, ethnicity etc. Students should relate these to themselves/class members/family/friends. Appropriate choice of activity, depending on: • • • Age Physical maturity Fitness levels GCSE PE Unit 5 content – Double Award Revision Booklet Identify how components of fitness may change with age Fitness Component Strength Speed Flexibility Cardiovascular endurance Muscular endurance Power Reaction-time Timing Agility Balance Co-ordination How is this fitness component affected by age? GCSE PE Unit 5 content – Double Award Revision Booklet Example Questions Explain why swimming is an appropriate physical activity for a healthy 65year-old person. Other than an improvement to fitness, give two reasons why an individual and their family would benefit from becoming members of a local health club. State and explain three reasons why someone would want to participate in a physical activity. You have been asked to recommend a sporting activity for a Year 7 student. Name four factors that you should take into account before giving your recommendation. Risk Assessment and Safe Practice • • • Safe condition of the environment/playing area (indoor and outdoor) Lifting, carrying and placing equipment safely Awareness of appropriate safety precautions/rules of a governing body (if applicable) First aid and emergency arrangements What general safety precautions to you put in place before taking part of leading/officiating physical activity? If there was an accident or an emergency within an activity, what First Aid arrangements would you carry out? Identify potential risks/hazards in the locations below. What safety checks would you complete? GCSE PE Unit 5 content – Double Award Revision Booklet Location Potential risks/hazards Safety checks to be carried out to minimise risk Pitches Courts Sports hall Swimming pool Astro-turf Correct technique when performing a skill/activity and/or when landing What is the correct technique for carrying or moving heavy equipment? 1. 2. 3. 4. GCSE PE Unit 5 content – Double Award Revision Booklet Appropriate clothing and footwear (including protective clothing & footwear) for particular activities Football Weight Lifting Trampoline Kayaking Athletics Basketball Cricket Hockey Rock climbing The importance of warming up/down to prevent injury Explain the importance of a warm-up and cool down as part of a training session making particular reference to the following… The effect on body temperature The range of movement increasing The gradual increase of effort to full pace Psychological preparation The practice of movement skills through the whole range of movement Allowing the body to recover, including the removal of lactic acid to prevent soreness/stiffness later Preventing injury Improving performance GCSE PE Unit 5 content – Double Award Revision Booklet Knowledge of common injuries associated with different activities and actions that should be taken Joint and muscle injuries (strains and sprains, pulled muscles, dislocations) and soft tissue injuries (cuts and bruises) Common Injuries 1. Fractures – break or crack in the bone 2. Joint injuries – dislocation, torn cartilage 3. Muscle and soft tissue injuries – bruising, cuts, grazes, pulls/strains, sprains Joint, muscle and soft tissue injuries Joint injuries (e.g. dislocation, torn cartilage) Muscle injuries (strains, sprains) Soft tissue injuries (bruising, cuts/grazes) Dangerous Conditions Concussion – a head injury that occurs when the brain has been severely shaken inside the cranium/skull. Hypothermia – core body temperature is too low, drops to 35 degrees (freezing). GCSE PE Unit 5 content – Double Award Revision Booklet Injury or dangerous condition Fractures Dislocation Torn cartilage Bruises Cuts and grazes Pulls and strains Sprains Concussion Hypothermia How it occurs in physical activity What action should be taken? GCSE PE Unit 5 content – Double Award Revision Booklet The principles of RICE (rest, ice, compression, elevation) When injuries occur you should apply RICE GCSE PE Unit 5 content – Double Award Revision Booklet Example Questions Explain how appropriate clothing can help to ensure the safety of an individual in a named physical activity. State and explain two different ways in which using the correct technique when performing a skill helps to ensure safe practice. Explain why you would use the principles of RICE to treat a pulled muscle. State three symptoms of someone who is suffering from concussion. State how a fracture can be recognised. Give an example of a rule from a physical activity of your choice and clearly explain how the rule attempts to prevent injury. Explain how technique and equipment can be used to reduce the risk of injury when landing a skill from a height. Explain how injuries may be prevented by warming up before participating in any physical activity. State why a leader needs to complete a risk assessment. Explain one potential environmental hazard that might be identified before taking part in physical activity. State four safety measures that should be considered when lifting and moving heavy sports equipment. Other than warming up, name three safety precautions you should take before starting a weight training session. Explain what is meant by 'hypothermia'. Describe the actions to be taken when someone is suffering from hypothermia. Name three potential hazards that performers may face during the athletics competition. Explain what is meant by Dislocation and Sprain