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King Charles I School Knowledge Organiser GCSE Physical Education Components of Fitness Health realted 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.