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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 1 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 03/05/2017 1 of 25 GCSE Revision booklet 2 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) 03/05/2017 2 of 25 Abduction GCSE Revision Booklet 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. 3 GCSE Revision Booklet 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). 4 GCSE Revision Booklet 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. 5 GCSE Revision Booklet 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 6 GCSE Revision Booklet 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. 7 GCSE Revision Booklet 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 8 GCSE Revision Booklet 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 9 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 GCSE Revision Booklet 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! 10 GCSE Revision Booklet 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' 11 GCSE Revision Booklet 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: 12 GCSE Revision Booklet 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? 13 GCSE Revision Booklet 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: 14 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. GCSE Revision Booklet 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. 15 GCSE Revision Booklet 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? 16 GCSE Revision Booklet 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. 17 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. GCSE Revision Booklet 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? 18 GCSE Revision Booklet 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. 19 GCSE Revision Booklet 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) 20 GCSE Revision Booklet 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. 21 GCSE Revision Booklet 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 22 GCSE Revision Booklet 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? 23 GCSE Revision Booklet 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) 24 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 25 GCSE Revision Booklet