Download GCSE Physical Education

GCSE Physical Education
Revision Booklet OCR
Revision Tick List
About your course
Section 1
Factors Affecting Participation and Performance
6 The skeleton and joints
12 Muscles
20 The circulatory and respiratory systems
32 Skill
44 Motivation and mental preparation
50 Social reasons for participation
54 School
58 Social background
68 Local and national facilities
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Section 2
The Relationship Between Health, Fitness and Physical Activity
74 Components of fitness
84 Factors affecting fitness
98 Investigation of the effect of fitness on performance and how to assess it
104 Fitness training principles
114 Training methods
122 Training effects
Section 3
Risk Assessment in Physical Activity
126 Potential hazards
134 Prevention of injury
140 Injury treatment
1 = Revised
2 = Exam questions answered
Good luck
Useful websites:
www.bbc.co.uk/bitesize
www.ocr.org.uk
www.SamLearning.co.uk
www.brianmac.demon.co.uk
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Skeleton – Bones held together at Joints …
What the skeleton does:Supports and gives shape
Protects
Movement
Makes blood (blood production)
Long bones eg radius/ulna
Short bones eg carpals/tarsal
Flat bones eg scapula/cranium
Irregular bones eg patella/vertebrae
Joints are where bones meet …..
-
Freely moveable joints → can move freely eg shoulder, elbow, hip, knee and ankle joints
→ SYNOVIAL JOINTS ←
Ball and Socket – shoulder joint
Flexion
Extension
Hinge – elbow joint
Adduction
Gliding – carpals / tarsal
Rotation
Pivot – atlas/axis (neck)
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Abduction
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Muscles
Involuntary (smooth muscle) – muscles that work without conscious control.
Cardiac – only found in the heart, works till you die.
Voluntary or skeletal – has conscious control – helps make us move – can you give examples?
What does this mean?
Give an example.
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Circulatory System
What is the Job of the Circulatory System?
The Circulatory System is responsible for transporting materials throughout the entire body. It
transports nutrients, water, and oxygen to your billions of body cells and carries away wastes
such as carbon dioxide that body cells produce. It is an amazing highway that travels through your
entire body connecting all your body cells.
Parts of the Circulatory System
(The circulatory system is divided into three major parts)
1.
2.
3.
The Heart
The Blood
The Blood Vessels
The Heart
The Heart is an amazing organ. The heart beats about 3 BILLION times during an average lifetime.
It is a muscle about the size of your fist. The heart is located in the centre of your chest slightly to
the left. Its job is to pump your blood and keep the blood moving throughout your body.
It is your job to keep your heart healthy and there are three main things you need to remember in
order to keep your heart healthy.
1.
Exercise on a regular basis. Get outside and play. Keep that body moving (walk, jog, run,
bike, skate, and jump, swim).
2.
Eat Healthy. Remember the Food Pyramid and make sure you are eating your food from the
bottom to top.
3.
Don't Smoke! Don't Smoke! Don't Smoke! Don't Smoke! Don't Smoke!
The Blood
The blood is an amazing substance that is constantly flowing through our bodies.



Your blood is pumped by your heart.
Your blood travels through thousands of miles of blood vessels right within your own body.
Your blood carries nutrients, water, oxygen and waste products to and from your body
cells.
Your blood is not just a red liquid but rather is made up of liquids, solids and small amounts
of oxygen and carbon dioxide.

Blood Cells
Red Blood Cells
Red Blood Cells are responsible for carrying oxygen and carbon dioxide. Red blood cells pick
up oxygen in the lungs and transport it to all the body cells. After delivering the oxygen to the cells
it gathers up the carbon dioxide (a waste gas produced as our cells are working) and transports
carbon dioxide back to the lungs where it is removed from the body when we exhale (breath out).
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White Blood Cells (Germinators)
White Blood Cells help the body fight off germs. White Blood Cells attack and destroy germs
when they enter the body. When you have an infection your body will produce more white blood
cells to help fight an infection. Sometimes our white blood cells need a little help and the doctor
will prescribe an antibiotic to help our white blood cells fight a large scale infection.
Platelets
Platelets are blood cells that help stop bleeding. When we cut ourselves we have broken a blood
vessel and the blood leaks out. In order to plug up the holes where the blood is leaking from the
platelets start to stick to the opening of the damaged blood vessels. As the platelets stick to the
opening of the damaged vessel they attract more platelets, fibres and other blood cells to help form
a plug to seal the broken blood vessel. When the platelet plug is completely formed the wound stops
bleeding. We call our platelet plugs scabs.
Plasma
Plasma is the liquid part of the blood. Approximately half of your blood is made of plasma. The
plasma carries the blood cells and other components throughout the body. Plasma is made in the
liver.
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The Respiratory System
What is the Respiratory System?
Your respiratory system is made up of the organs in your body that help you to breathe. Remember,
that Respiration = Breathing. The goal of breathing is to deliver oxygen to the body and to take
away carbon dioxide.
Organs in the Respiratory System

Trachea

Bronchi

Lungs

Diaphragm
Jobs of the Organs
Trachea
The trachea is sometimes called the windpipe. The trachea filters the air we breathe and branches
into the bronchi.
Bronchi
The bronchi are two air tubes that branch off of the trachea and carry air directly into the lungs.
Lungs
The lungs are the main organs of the respiratory system. In the lungs oxygen is taken into the
body and carbon dioxide is breathed out. The red blood cells are responsible for picking up the
oxygen in the lungs and carrying the oxygen to all the body cells that need it. The red blood cells
drop off the oxygen to the body cells, then pick up the carbon dioxide which is a waste gas product
produced by our cells. The red blood cells transport the carbon dioxide back to the lungs and we
breathe it out when we exhale.
Diaphragm
Breathing starts with a dome—shaped muscle at the bottom of the lungs called the diaphragm.
When you breathe in, the diaphragm contracts. When it contracts it flattens out and pulls
downward. This movement enlarges the space that the lungs are in. This larger space pulls air
into the lungs. When you breathe out, the diaphragm expands reducing the amount of space for the
lungs and forcing air out. The diaphragm is the main muscle used in breathing.
Detail about the Respiratory System
The primary function of the respiratory system is to supply the blood with oxygen in order for the
blood to deliver oxygen to all parts of the body. The respiratory system does this through breathing.
When we breathe, we inhale more oxygen and exhale more carbon dioxide. This exchange of
gases is the respiratory system's means of getting oxygen to the blood.
Respiration is achieved through the mouth, nose, trachea, lungs, and diaphragm. Oxygen enters the
respiratory system through the mouth and the nose. The oxygen then passes through the larynx
(where speech sounds are produced) and the trachea which is a tube that enters the chest cavity. In
the chest cavity, the trachea splits into two smaller tubes called the bronchi. Each bronchus then
divides again forming the bronchial tubes. The bronchial tubes lead directly into the lungs where
they divide into many smaller tubes, which connect to tiny sacs called alveoli. The average adult's
lungs contain about 600 million of these spongy, air-filled sacs that are surrounded by
capillaries. The inhaled oxygen passes into the alveoli and then diffuses through the capillaries into
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the arterial blood. Meanwhile, the waste-rich blood from the veins releases its carbon dioxide into
the alveoli. The carbon dioxide follows the same path out of the lungs when you exhale.
The diaphragm's job is to help pump the carbon dioxide out of the lungs and pull the oxygen into
the lungs. The diaphragm is a sheet of muscles that lies across the bottom of the chest cavity. As the
diaphragm contracts and relaxes, breathing takes place. When the diaphragm contracts, oxygen is
pulled into the lungs. When the diaphragm relaxes, carbon dioxide is pumped out of the
lungs.
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Aerobic and Anaerobic Respiration
Respiration is the release of energy from glucose or other organic substances. Energy is required for
growth, repair, movement and other metabolic activities.
There are two main types of respiration, aerobic and anaerobic. Aerobic respiration takes place in
the presence of oxygen. The animation shows how glucose molecules react with oxygen molecules
to form carbon dioxide and water molecules, with energy being released by the breaking of bonds in
the glucose molecules.
In aerobic respiration glucose reacts with oxygen in the mitochondria of the cells to release energy.
Carbon dioxide and water are by-products of the reaction. You need to learn the word and symbol
equation for this:
Glucose + Oxygen - Carbon Dioxide + Water + Energy
Anaerobic respiration occurs when oxygen is not available. In anaerobic respiration the glucose is
only partially broken down, and lactic acid is produced - together with a much smaller amount of
energy. Here is the word and symbol equation for anaerobic respiration:
Glucose - Lactic Acid + Energy
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Skill
The learned ability to bring
about predetermined results
with maximum certainty,
often with minimum outlay of
time energy or both.
Guthrie, 1956
IMPORTANT!
Feedback
You need to know:
intrinsic feedback
extrinsic feedback
knowledge of performance (KP)
Knowledge of results (KR)
REMEMBER
Simple Points:
You learn
You can do it predictably
and consistently
You perform efficiently
Information Processing
What shot should I play?
Good shot –
Could have been
more accurate
How fast is the
Ball going?
Input
Decision Making
Output
Do you know this?
Feedback
OK shot
Open and Closed
Closed Skill
A fixed skill. A closed skill
remains essentially the same.
An adjustment will only be
slight during match play. A
closed skill is not affect by an
outside influence.
Eg trampolining
Shot putting
Open Skill
A skill that is constantly
adapted during play. This is
because the environment or
performance is not under the
participates control.
Eg a netball pass
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Now, it’s her service. Which
side did she serve to last time?
)
)
)
) Can you give your own
) example?
)
Ability
Ability is INNATE – you are
born with it and it cannot be
taught.
The natural ability includes:Speed
Agility
Co-ordination
Flexibility
Balance
Reaction time
Ways to Learn Skill
- Demonstration
- Copying
- Practice
- Trial and error
- Role models
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Motivation and Goals
Intrinsic Motivation
This means you enjoy a sport regardless of rewards.
Extrinsic Motivation
Comes from outside the activity and feedback by others eg the coach.
Can you write a question on this and answer it?
Types of Goals
Process Goals
Connected with improvements in technique or skill or some aspect of them as well as tactics.
Target Goals
Identify specific targets in overall performance.
Often both of these types of goal are related, in order to improve on a personal best.
Think
SMARTER
Example
S – 1 must run 30 metres in under
4 seconds at my next attempt.
M - 30 metres in under 4 seconds.
A – agree with coach.
R – a goal that is not too difficult.
T – goals met by next training
session.
E – challenge coach or friends.
R – goals should be written down.
Specific
Measurable
Agreed
Realistic
Time-related
Exciting
Recorded
BE SMARTER!
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Mental Preparation
Mental preparation is a common factor in modem day sport as it helps the athlete concentrate on
their job instead of a recent lack of form or loss of confidence that can have a negative effect.
External pressure can also have a negative effect so to counter act this mental preparation is used to
put the athlete in a positive state of mind to forget everything except the task a head. Preparation
can contain three main areas:
Relaxation, Mental Rehearsal and Focusing
Relaxation
Relaxation should involve both mental and physical methods. Physical relaxation is about reducing
the muscular tension that builds up before an event or competition. This muscular tension comes
from stress and anxiety to perform. This is why the mind and body intertwined and relaxation needs
to be physical and mental. Physical relaxation of the muscles can be dealt by massage and
manipulation techniques. These techniques must not relax the muscles too much especially prior to
competition, as they need to be sharp, alert and focused. Mental relaxation is achieved depending on
what relaxes the performer this could be calm music, "self talk" where a performer goes through a
set routine of self-communication using key words to prepare them. There are others such as
mediation, walking etc
Mental Rehearsal
Mental Rehearsal can mean imagining what you want to achieve in a performance. It can also
mean mental imaginary of key aspects and skills of a performance so these skills are pictured and
fixed in the mind before competition. These images should be positive with the athlete seeing
themselves perform well. Mental rehearsal builds up confidence and self-belief in the athletes self
to perform well and do the skills right.
Focusing
Focusing is freeing the mind from distraction and then concentrating thoughts upon the
athlete's main aims for the competition or game. The purpose of focusing process is to identify a
few key points which if achieved should ensure success.
Focusing is closely linked with mental rehearsal, as the athlete might have to run through team
tactics or individual techniques to ensure they are remembered and understood.
Focusing is useful as it is intended to make the athlete concentrate on what they are about to do
instead of their surroundings such as the judging panel or the sights, sounds and pressures of the
crowd etc. This is sometimes called being 'in the zone'
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Physical Education in School

PE is compulsory in schools these days so that children exercise, rather than having the choice
as many students would decline the offer.

The more people who participate in sport at a young age increase the chance of England
producing world class athletes for the future.

People who are fitter on average use the NHS’s funds less often, therefore by making
England fitter generally, this should cost the NHS less.

Fat people are more likely to suffer from heart failure than thinner and more agile people as
shown in the diagrams below.
Fat person, more change of heart trouble:
What body types are these?
Which one is missing?
Can you draw it below?
Thinner person, less chance of heart trouble:
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Factors Affecting Participation
There are four main reasons for increased leisure time. There are:
-
shorter working week
technological advances
early retirement
unemployment
The three main reasons why people choose to participate in sport are:
-
health
leisure
vocation
Schools also promote physical activity through:
-
the national curriculum
examination courses
extra-curricular activities
links with local clubs/sports providers.
Things that may influence participation are:
-
access
age
disability
education
environment/climate
family
gender
media
peer group
politics
poverty
religion
sponsorship
tradition/culture.
Anything else?
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Provision of Sport
Local Provision
The major providers of facilities in most localities are:
-
-
Local authority – the body provides and maintains public parks, public playing fields,
and swimming pools, sports facilities in schools, local sports centres and local youth centres.
Private enterprise – private health and sports clubs, to those who can pay for them offer a
number of recreational and sporting facilities. These enterprises operate for profit and are
run as private businesses.
Private and voluntary clubs and associations – run by their members and exist solely to
provide playing and social facilities for them. These non-profit making clubs and
associations are usually run by elected committees. They work voluntarily for the good of
the rest of the membership. Many local football, rugby, cricket and tennis clubs are run in
this way.
National Provision
National provision is the responsibility of a large group of official, private and voluntary bodies eg
Twickenham – is one of the few major venues actually owed by the sport it stages eg Wembley
Stadium – until recently, it was owned by a private company to whom the football association used
to pay rent for internationals and major cup finals to take place there. For example Wimbledon – is
owned by the All England Club, a private organisation that stages the championship itself.
Sport England
Government – Funded Bodies work to organise and promote the provision of facilities both
nationally and locally. In the UK there are separate sports councils for England, Scotland, Wales
and Northern Ireland.
Sport England, like the other sports councils, is concerned with encouraging participation and
performance in sport and recreational activity. Part of its brief is to look at the provision of
facilities and make sure they are in the right place and is working properly.
National Centres of Excellence
Sport England is also concerned with improving performance in national sport. It administers and
maintains five national sports centres that are centres of excellence.
The five centres in England are at:





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Crystal Palace – multi purpose and caters for high level training in different sports. Also
have specialist facilities for athletics, swimming and diving.
Bisham Abbey (Buckinghamshire) – multi purpose and caters for high level training in
different sports. Also have specialist tennis facilities.
Lilleshall (Shropshire) – multi purpose and caters for high level training in different sports.
Also have specialist facilities for football and gymnastics.
PlasyBrenin (north Wales) – specialises in outdoor and adventurous activities.
Holme Pierrepont (Nottinghamshire) – specialises in water sports.
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Women in Sport

Until recently, women competing in sport were very uncommon. This was because men
thought that if women took part in sport they would hurt themselves, they would not be able to
have children and would become aggressive and competitive ie not ladylike and other idiotic
reasons based on women under the control of men.

However, women now play soccer and rugby and at long last are now throwing the hammer
and pole vaulting in major athletics competitions.

They are no longer thought to be too frail to run 400 or 800 metres.

Have shown they can outperform men in marathon and other ultra-endurance events.

Unfortunately many professional sports still have no organised women’s events and when they
do, these events are not as widely publicised as the men’s events.

Almost all professional sports award less prize money for women’s events than for men’s.
Do you any that do?

Significant obstacles to women participating in sport still exist in some countries, largely
because of a mixture of religious and political beliefs. Can you think of any examples.
For Women in Sport
Against Women in Sport




Introduction of women into strenuous
sports eg hammer, pole vault
No longer too frail to compete in
400/800m events.
Can outperform men in marathon and
other ultra-endurance events.




No organised women’s events in many pro
sports.
Events not as widely published.
Less prize money for women’s competitions.
Boxing still considered medically unsafe for
women.
Some countries religious and political beliefs
against women in sport.
Plus some that you easily remember.
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Somatotypes
The human race contains people with a wide range of physical characteristics. Some people possess
what is commonly referred to as an 'athletic build'. While others are more short, tall, fat and thin
compared to others. Differences in physique can have an effect on fitness and in some cases our
health. In some sporting activities it is an advantage to have a particular body type. The body
types are classified into three groups:
 Ectomorph
 Endomorph - Do you know what these are?
 Mesomorph
An ectomorph is a slightly built person, possessing very
narrow shoulders and hips and usually (but not always) long
limbs making them quite tall. Ectomorphs are commonly called
'skinny' but this can be misleading as many are developed
muscularly. An example of a sport where a person benefits from
having an ectomorphic somatotype is a high jumper where body
weight and height are crucial factors affecting performance.
Any other sports?
An endomorphs body is typically often
referred to as having a round or 'Pear drop'
shape. They normally have narrow
shoulders but broad hips and usually
carry weight both around their waste and
on their hips and upper thighs The image of
the extreme endomorph is a sumo wrestler
who's sheer body mass is crucially
important in that sport.
A Mesomorph body type represents the typical
'athletic build'. A mesomorph has broad shoulders,
narrow hips and is muscular. The body shape is
often referred to as an inverted triangle in some
ways the exact opposite of an endomorph. A sport
which requires a mesomorphic body type is running
mainly sprinters have mesomorphic physiques.
Can you think of any easy ways of remembering these?
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Carbon monoxide, a poisonous gas.
In your lungs red blood cells take it
up instead of oxygen. So the blood
now carries less oxygen to muscle
fibres and other body cells.
Nicotine, a addictive poison. It
makes the heart rate and blood
pressure rise. It makes new
smokers dizzy. It causes heart
disease.
Tar, a treacly brown substance. It
collects in the lungs and breathing
tubes. It clogs and stops you from
breathing properly. This will also
affect sports performance and can
cause lung cancer and bronchitis
All blood transfusions and
injections carry a risk of
infection.
Top athletes already have high
Concentration of red cells.
Adding more may block their
capillaries.
The more red blood cells you
have, the more oxygen reaches
the muscles.
In blood doping an athlete
withdraws blood a few weeks
before a big event. The red
cells are separated and frozen.
Just before the event they are
thawed and injected back into
the athlete
Be prepared for a question on
1) Performance enhancing drugs
eg steroids.
2) Social drugs eg
alcohol/smoking.
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All alcoholic drinks contain the
chemical ETHANOL, which
makes people ‘drunk’.
Affects:

Co-ordination

Judgement

Balance

Speech

Hearing
Long term abuse leads to
kidney and liver damage.
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Nutrition in Sport
Carbo Loading (carbohydrate)
This is where we take a lot of carbs in prior to your event for a good sustainable amount of
energy usually good for endurance events as they may not be able to stock up adequately on energy
whilst completing.
1.5 – 2.00 litres of water should be drunk a day for a healthy diet.
Endurance athletes may need 5 litres a day.
30g of fibre a day will keep food moving
through the gut.
0%
Which types of foods provide
carbohydrates and fibre?
Fat
35%
Carbs
50%
Protein
15%
Healthy Diet
We need food for three reasons:- growth, energy and tissue replacement and repair.
A balanced diet is one that provides us with all the nutrients we need. A balanced diet has 7
essential components carbohydrates, proteins, fats, minerals, vitamins, fibres and water.
Carbohydrates are high in Glucose (energy) the most readily available source of energy.
Protein – supplies around 10% of the body’s requirements but is also important for growing tissue
and development of hormones.
Q = Can you name the 7 components of a healthy diet?
Q = What do they do?
Q = What types of food are they found in?
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Components of Fitness
Physical Components
Cardiovascular endurance
Muscular endurance
Speed
Strength
Flexibility
)
)
)
)
)
Skill Related Components
Agility
Balance
Co-ordination
Speed of reaction
Timing
)
)
)
)
)
Now close your eyes and read these
out loud.
Now cover the page and write them
down.
Cardiovascular Endurance
This depends on the capacity of the heart and circulatory system to meet the demands of the body
for a sustained period of time.
Muscular Endurance
This is the measure of capacity of the muscles to perform repeated contractions at/near
maximum level for an extended period of time without becoming fatigued.
Speed
Not only in running, but also for performing other movements quickly as well.
Strength
The maximum force that can be developed within a muscle(s) during a single maximal
contraction.
Agility
The ability to move in a controlled way and to change direction, turn, stop and start quickly.
Balance
The ability to keep our centre of mass over our base support.
Co-ordination
The result of interaction between the body’s motor and nervous system.
Timing
Not always to do with speed, it is simply about performing a skill at the right time or in the right
way so that it is effective.
Perfect practice makes perfect
Q = Can you give examples of these for two different sports.
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Aerobic Fitness
The most appropriate test would be
the multi – stage fitness test.
Draw diagrams here to explain
these fitness tests.
Flexibility
The sit and reach test is the most
common test for flexibility
Strength and Power
The vertical jump test can be used to
Test leg power. Also any other
Maximal strength tests can be used
To measure strength. For example
The maximal bench press.
Speed
A sprint timed over 40 metres should
be done. You could split the time at
10 metres to measure the
acceleration.
Agility
The Illinois agility test should be
Used.
Explain
12 Minute “Cooper Run”
Multistage Fitness Test (Bleep test)
Sit and Reach
Press-up/sit-up test
Stork stand test.
1)
2)
3)
4)
5)
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Principles of Training
Specificity
For training to be effective it must be specific to the activity/player for which it is intended eg
better for an outfield player in football to kick a ball rather than throw a ball.
Overload
By forcing the body to work beyond its current known limits.
Ways of increasing overload are:-
Frequency
Intensity
Time
Type
Now cover with your hand.
What is …..
F
I
T
T
eg more training sessions in a week.
Peaking
A purpose built training programme to ensure you are at your best at the right time eg an athlete
peaking for the Olympics.
Progression
By gradually increasing the workload, you also achieve progression over a period of time.
Progression can be achieved by three specific ways:
Easy to difficult
General to specific
Quality to Quantity
Eg Good passes to how many passes in a certain time.
Reversibility
If you do not train for a certain amount of time the effects will be lost at about one third of the rate
at which they where gained eg an injury stops you playing for a prolonged period so your body
will experience atrophy and the effects of exercise will be lost.
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Method of Training
There are 6 methods of training:-
circuits
continuous
fartlek
flexibility
interval
weight training
Is this easy or HARD?
How much do you know?
Methods of training are fun, fun, fun!
Circuits
+ = can include specific skills for a sport eg basketball lay up
- = difficult if there is a lack of facilities or equipment
CIRCUIT TRAINING AT DIFFERENT STATIONS (WITH RESTS)
Continuous
Constant movement (eg copper run)
+ = improves cardiovascular fitness
- = may be a lack of motivation
Fartlek
+= improves recovery time
- = might underachieve – or not work hard
Flexibility
+= increases range of movement and reduces injury risk
- = can be painful and boring (motivation)
Interval
+= can improve recovery time and gives indication
- = can be repetitive and boring and hard to feel how hard they are working.
Weight Training (max one repetition bench press)
+= can improve muscular capacity
- = expensive equipment or overload and injury
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Short Term Effects of Exercise
When you start to exercise your muscles start to produce more carbon dioxide and need more
oxygen …
… so you start to breathe more deeply and quickly,
… and your heart beats faster to circulate more oxygenated blood.
Your arterioles widen to stop your blood pressure getting too high …
… and to make the most of your blood supply, blood that would usually go to the organs like the
gut and liver is diverted to the muscles …
… by blood vessels widening (vasodilatation) to muscles or constricting (vasoconstriction)
Contracting muscles squeeze your veins – ‘squirting’ blood back to your heart more quickly …
… and, as the heart’s a bit elastic, it stretches, and then contracts more strongly to pump even
more blood.
Also, as your muscles work, they generate heat – which warms your blood …
… and so this blood is shunted closer to your skin, so the heat can escape through radiation.
And you also start to sweat, which helps keep you cool.
IMPORTANT!
There are nearly always questions on these?
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Long Term Effects of Exercise
The Heart
Heart Rate
Regular exercise helps the resting heart rate become much lower, this lets
the heart do the same amount of work with less effort. Its capacity to
work at higher levels and for much longer periods is also increased.
Stroke Volume
This is the amount of blood pumped from the heart in 1 beat. As a result of
regular exercise, this can increase to more than double that of an
untrained person.
Cardiac Output
This is the amount of blood processed in 1 minute from the heart. This
also increases as a result of a lowering in resting pulse rate and increase
in stroke volume.
The Lungs
Vital Capacity
This is the total volume of air you can take in and out of the lungs this
increases as an effect of regular exercise.
Tidal Volume
This is the amount of air inhaled or exhaled in 1 breath, regular exercise
also improves this.
All the improvements in these areas of the body allow greater volumes of air (containing oxygen) to
pass through the lungs and into the bloodstream. This means that performers can maintain higher
levels of activity for a much longer period of time.
These improvements do not effect the quality of your sporting performances, as it improves you
general well being and means that when you are older you are less likely to suffer from disease,
illness and injury.
Q = What else happens when you exercise.
Q = Can you name any other long term effects of exercise? (refer to the revision powerpoints)
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GCSE Revision Booklet
Prevention and Treatment of an Injury
Preventing of Injury
Avoid unnecessary risk.
Do not take part ill or injured.
Warm up/cool down correctly
Definitions
Strain – overuse of tendon or
muscle.
Sprain – wrench/twist to ligament.
Tear – muscle fibres torn from
ligaments.
Signs – can be seen.
Symptoms – can be felt.
Event
Right footwear.
Protective equipment eg shin guards.
No jewellery.
Loose studs.
Key Words
Technique.
Equipment.
RICE.
Warm up/warm down.
Signs.
Symptoms.
Treatment of Injury
Rest to avoid worsening injury.
Ice to cool area, reduce blood flow and swelling.
Compression to help stop swelling or blood loss.
Elevation to reduce swelling and blood loss.
NB for treatment of injury – RICE
NB for prevention of injury Warm up
Equipment
Technique
Potential Hazards
Court areas
Gymnasium
Outdoor adventurous activities
The playing field
Sports Hall
Swimming pool
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GCSE Revision Booklet