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GCSE Revision Guide
Health-related exercise (5 components)
Component
Definition
Example for a Basketball Player
Cardiovascular fitness
The ability to exercise the
entire body for long periods of
time.
Cardiovascular fitness is
important because it would
allow him to keep running later
in the game and mark his man,
and run fast breaks as well.
Muscular strength
The amount of force a muscle
can exert against a resistance.
Muscular strength is important
because the stronger he is the
more able he will be to
rebound under the backboards
at both ends of the court.
Muscular endurance
Flexibility
Body Composition
The ability to use the voluntary Muscular endurance would
muscles many times without
allow him to keep going in
getting tired.
driving to the basket
throughout the game even in
the later stages.
The range of movement
possible at a joint.
Flexibility would help him to be
able to stretch further and
reach more shots.
The percentage of body weight Body Composition is important
that is fat, muscle, and bone.
because being tall and having
long arms, would help him
intercept, rebound and shoot
the ball
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Health-related exercise (
Component
Definition
)
Example for a Sport of your
choice
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Skill-related fitness (6 components)
Component
Definition
Agility
The ability to change the
position of the body quickly
and to control the movement
of the whole body.
Balance
The ability to retain the body’s
centre of mass above the base
of support with reference to
static (stationary) or dynamic
(changing), conditions of
movement, shape and
orientation.
Coordination
The ability to use two or more
body parts together.
Power
Reaction time
Speed
Sporting example
Strength x speed
The time taken between the
presentation of a stimulus and
the onset of a movement.
Speed = Distance / Time
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Skill-related fitness (
Component
Definition
)
Sporting example
Benefits of a healthy active lifestyle (3 parts)
Physical
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Contribute to good
physical health
Social
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Mix with others
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Make new friends
Physical Challenge
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Increase fitness
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Improve performance
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Meet current friends
Develop teamwork
skills
Mental
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Relieve/ prevent
stress and tension

Mental challenge
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Increase self-esteem
and confidence

Aesthetic
appreciation (seeing
the beauty in the
performance)
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Benefits of a healthy active lifestyle (3 parts)
Physical
Social
Mental
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Influences on your healthy active lifestyle (6 influences)
People
Family: play the same sport as your family
Peers: play the same sport as your friends
Role models: favourite sportspeople you look up to
Image
Fashion: influence by clothing
Media coverage: it’s on TV so makes you want to play it
Culture
Age: certain sports suit certain ages more – gymnastics/ golf
Disability: may limit your activities.
Gender: some sports seen to be for a certain sex, netball etc.
Resources
Access: you need to reach a facility to use it.
Availability: facilities need to be readily available.
Location: facilities need to be near
Time: facilities need to be open
Health and wellbeing
Illness: if you’re ill you can’t take part.
Health problems: some activities may not be suitable for
some people with health problems.
Socio-economic
Cost: if equipment is too expensive it may restrict access.
Status: some sports attract people of a certain status: polo vs
football.
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Influences on your healthy active lifestyle (
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Opportunities for participation
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Player/ performer
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Leadership/ coaching/ managing
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Official/ referee and umpire
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Volunteer/ giving up time to help out
Initiatives
Government initiatives
Sport England
Youth Sports Trust
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Improve situations for a targeted group of people,
e.g. inner city children
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Improve access for all, e.g. disabled people
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To find top talent and support less advantaged
people achieve excellence
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Involved in getting people of all ages involved in
sport through “mass participation” and “grass roots
sport”
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Make sport more inclusive for disabled people
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Improve sport facilities and encourage people to get
into sport through: playing, leading, officiating, or
volunteering
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Independent charity to support young people and
help them achieve their sporting goals
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Helps to organise sports competitions and various
opportunities as well as purchase sports equipment
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Opportunities for participation
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Initiatives
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Sports Participation Pyramid
Sports Participation Pyramid (4 stages)
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Foundation – people learn basic sports through PE lessons or organised activities at
the local sports centre.
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Participation – taking part in sport on a more regular basis such as in an after school
sports club or being a member of a sports club outside school.

Performance – moving up to a higher level of sports club with more specialised
coaching.
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Elite/ Excellence – moving onto representative level at county, regional and national
level or professional sport.
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Sports Participation Pyramid
Sports Participation Pyramid (
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Exercise, fitness, health and performance
Exercise
A form of physical activity done to maintain or improve health and/
or physical fitness. Exercise is not a competitive sport.
Fitness
The ability to meet the demands of the environment.
Health
A state of complete mental, physical, and social wellbeing and not
merely the absence of disease and infirmity.
Performance
How well a task is completed.
PAR-Q, Assessing fitness levels
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PAR-Q = Physical activity readiness questionnaire.
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Typical questions include: Do you smoke? How much exercise do you do? Do you
have high blood pressure? Do you have high cholesterol?
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Why would you use fitness testing? It is motivational and allows you to set SMART
targets.
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When would you use fitness testing? Before starting a training programme, or at the
end so you can evaluate improvements in fitness.
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Exercise, fitness, health and performance
PAR-Q, Assessing fitness levels
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PAR-Q =
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Typical questions include:
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Why would you use fitness testing?
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When would you use fitness testing?
Fitness tests
Health-related exercise tests (HRE)
Test
What aspect of HRE does it test?
Cooper’s run
Cardiovascular fitness
Hand grip test
Muscular strength
Sit and reach
Flexibility
Skill-related fitness tests (SRF)
Test
What aspect of SRF does it test?
Illinois agility test
Agility
Stork stand test
Balance
Sergeant jump
Power
Power
Standing broad jump
Ruler drop test
Reaction time
30 meter sprint
Speed
3 ball juggle
Coordination
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Fitness tests
HRE or SRF………………………………………………………….
Test
What aspect of HRE does it test?
HRE or SRF………………………………………………………..
Test
What aspect of SRF does it test?
The principles of training (7 components)
Principle of training
What it does?
Individual needs
Matching training to the requirements of an individual
Specificity
Matching training to the requirements of an individual
Progressive overload
Rest
Increasing the amount of overload gradually so that fitness
gains occur, but without the potential for injury.
The period of time allotted to recovery.
Recovery
The time required to repair damage to the body caused by
training or competition.
FITT
Frequency, Intensity, Time, and Type (used to increase the
amount of work the body does in order to achieve
overload).
Reversibility
If regular training stops, any adaptation that takes place as
a consequence of training will be reversed.
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The principles of training (
Principle of training
)
What it does?
SMART Targets
S = Specific
M = Measurable
A = Achievable
R = Realistic
T = Time bound
Select an activity and say how you would use smart targets to achieve your goals?
Sporting activity:……………………………………………………
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Methods of training
Method
Definition
Interval training Periods of hard work
followed by periods of rest
Advantage
Who uses it?
Improves speed and
strength
Sprinters
Continuous
training
Continuous exercise at a
moderate or slow pace with
no rest periods
Improves
cardiovascular and
aerobic fitness
Endurance
athletes in
running,
swimming,
cycling
Fartlek training
Combines high and low
work intensity, such as
sprinting and jogging, and
different terrain such as
hills, forest and sand dunes
Improves speed and
endurance
Rugby, football,
netball
Circuit training
Combines a variety of
exercises or skills arranged
in a circuit at different
stations. Can be used to
increase fitness or increase
skill level. Athletes will work
at each station for a period
of time followed by a period
of rest. Stations arranged so
that the same muscle group
is not exercised twice in a
row.
Not much equipment
needed, inexpensive, a
large area is not
needed, can be done at
home or in the gym
Football, netball,
swimmers
Weight training
Also called resistance
training and involves lifting
free weights or machine
weights at the gym,
normally perform three sets
of the exercise before
moving on.
Heavy weights improve
muscular strength,
lighter weights with
more repetitions
improve muscular
endurance
Athletes,
swimmers, rugby
players
Cross training
Is a combination of training
methods – not a
combination of sports
Provides a combination
of types of fitness can
also be used during
recovery from injury.
Athletics,
swimming
Methods of training
Method
.
Definition
Advantage
Who uses it?
The exercise session
The warm up:
1 – Pulse raiser
2 – Stretching
3 – Game related activity
The main activity:
The basis of the session
The cool down:
1 – Decrease heart rate following similar activities as the pulse raiser
2 – Stretching, to get rid of lactic acid
3 – Some relaxation may be used to relieve stress and tension after a hard session
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The exercise session
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1–
2–
3–
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1–
2–
3–
Analysing training sessions
Heart rates
When people train, their heart rate increases this is known as their working heart rate.
The thresholds of training and target zone
Provides a good indication of how hard you are training. The formula is simple:
220 minus your age, multiplied by 60 per cent for the lower threshold
220 minus your age, multiplied by 80 per cent for the higher threshold
You should aim your training between these two thresholds, the closer you are to the higher
threshold the more intense your training is.
Analysing different types of training sessions
Draw a graph to represent heart rate on the left, time at the bottom, make sure you include
the two training zones for someone of your age and complete a graph for: Interval,
Continuous, Fartlek, Circuit.
Interval
Continuous
Fartlek
Circuit
A balanced diet
A balanced diet is: a diet that contains an optimal ration of nutrients.
Macro nutrients
Name
What does it do?
Found in what food?
Carbohydrates
Fats
Protein
Micro nutrients
Name
Vitamins
Minerals
Water
Fibre
What does it do?
Found in what food?
Somatotypes
Somatotype
Description
Advantage/Disadvantage
Sport
Endomorph
An individual with wide
hips and narrow
shoulders, characterised
by fatness.
Good for sports
Sumo wrestler,
requiring strength not
rugby prop
stamina as will have a lot forward.
of weight to carry.
Mesomorph
An individual with wide
shoulders and narrow
hips, characterised by
muscularity.
Good for sports that
require strength, speed
and power as they have
a lot of muscle.
100 meter sprint,
swimming, rowing
Ectomorph
An individual with
narrow shoulders and
narrow hips,
characterised by
thinness.
Good for endurance
events as have less
weight to carry.
Marathon, 10,000
meter run, high
jump
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Somatotypes
Somatotype
Description
Advantage/Disadvantage
Sport
Optimum Weight
Factors affecting weight (4 factors)
Gender
Men have more muscle and larger bones than women. That is
why their acceptable BMI would also be different.
Height
A taller person usually weighs more than a shorter person.
However, this may not always be the case and is also affected by
gender, bone structure, muscle girth, and body fat.
Bone structure
A person with a bigger frame will weigh more than a person with
a smaller frame.
Muscle girth
A person with bigger muscles is likely to weigh more than a
person with smaller muscles, weight lifter compared to high
jumper.
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Optimum Weight
Factors affecting weight (
)
Weight related conditions (5 conditions)
Anorexic
Anorexia is a prolonged eating disorder due to loss of appetite.
Obese
People who are very overfat.
Overfat
Having excess body fat.
Overweight
Weighing more than is normal, healthy or required.
Underweight
Weighing less than is normal, healthy or required.
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Weight related conditions (
)
Performance enhancing drugs (6 drugs)
Drug
Effect on
performance
Anabolic steroids
Able to train harder,
recover quicker, build
faster muscle than
normal.
Athletics
Increase chance of
heart attack, high
blood pressure,
infertility, liver
damage.
Beta blockers
Slow down heart rate
Snooker, archery,
shooting
Nausea and
diarrhoea, tiredness,
depression, low blood
pressure
Diuretics
Lose weight through
increased fluid loss
Boxing, horse racing
Dehydration,
headaches, dizziness,
kidney failure
Most sports
Loss of concentration,
balance, coordination
Increase alertness,
off-set lactic acid
American football
Insomnia, anxiety,
irritability, increased
and irregular heart
rate, high blood
pressure.
Increased number of
red blood cells
Athletics, cycling
Thickens the blood,
increased risk of heart
attack or a stroke.
Narcotics/analgesics Reduce pain, masking
injury
Stimulants
Peptide hormones
including EPO
(erythropoietin)
Sport
Side effects
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Performance enhancing drugs (
Drug
Effect on
performance
Sport
)
Side effects
Recreational drugs (2 drugs)
Smoking
Alcohol
Damages the cardiovascular system; the heart, the ability of the
blood to carry oxygen and the blood vessels. It can increase blood
pressure and can cause cancer and heart disease.
Can cause dehydration, has a claiming effect, reduces coordination,
reduces reaction time, produces extra urine.
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Recreational drugs (
)
Risk assessment and balancing injuries
Warm up and cool down
Warm up
Is a way to prevent injury if done at the start of an activity.
Cool down
Does not prevent injury but does help recovery by dispersing lactic
acid and preventing muscle soreness.
Equipment and facilities
Equipment
Facilities
Balancing competition
Weight
Gender
Age
Handicap
PAR-Q = …………………………………………………………………….
The Cardiovascular system
The heart is a muscular pump that sends oxygen rich blood (haemoglobin carries the oxygen
in the blood) to the muscles through a series of arteries to allow them to work.
The blood then picks up carbon dioxide a waste product from the muscles and carries it
back to the heart through veins. From there it is pumped to the lungs where it is breathed
out and in exchange oxygen is breathed in (this process is called gaseous exchange).
Immediate and short term effects of exercise
Muscles need more oxygen, therefore the heart beats faster and more strongly.
The hormone adrenaline helps to increase heart rate in stressful situations.
Training improves the bodies capability in these situations, as the heart of s fitter person will
be bigger, stronger, and more used to working under stress.
Blood pressure
The force exerted by the circulating blood on the walls of the blood vessels (arteries and
veins). During exercise heart rate increases causing blood pressure to increase – 2 parts
Systolic – is the high pressure measured when the blood is pumped out of the heart to go
around the body; this is the high number on the reading.
Diastolic – is the pressure when the heart relaxes between beats; this is the low number on
the reading.
Regular exercise and the Cardiovascular system
Regular exercise enables the cardiovascular system to become stronger and more efficient.
1) Stroke volume (the amount of blood pumped by the heart each beat) increases)
2) Cardiac output (the amount of blood pumped by the heart in each minute,
sometimes referred to as: Cardiac Output = Heart Rate x Stroke Volume) increases.
3) Resting heart rate, fitter people have a lower resting heart rate.
4) Size of your heart increases, exercising causes the heart to adapt and become larger.
5) Reduced time for heart to return to normal after exercising.
6) Blood pressure reduced.
7) Veins and arteries are healthy.
Effects of lifestyle on the Cardiovascular system
Rest is the period of time allocated to recovery. In the cardiovascular system rest allows the
heart to increase in size and the number of capillaries to increase.
Diet – cholesterol
HDL (high density lipoprotein) known as the good cholesterol as it takes cholesterol away
from the blood vessels.
LDL (low density lipoprotein) known as the bad cholesterol as it builds up in the arteries,
makes them less flexible and more difficult for the blood to pass through.
A build-up of cholesterol combined with high blood pressure can lead to a heart attack or
stroke.
Recreational drugs
Nicotine is the drug found in tobacco. Smoking increases heart rate, causes high blood
pressure, and can cause heart disease.
Alcohol can have a number of adverse effects on health and causes an increase in blood
pressure.
The respiratory system
Gaseous Exchange
The heart is a muscular pump that sends oxygen rich blood (haemoglobin carries the oxygen
in the blood) to the muscles through a series of arteries to allow them to work.
The blood then picks up carbon dioxide a waste product from the muscles and carries it
back to the heart through veins. From there it is pumped to the lungs where it is breathed
out and in exchange oxygen is breathed in.
Immediate effects of exercise on the Respiratory System
Breathing becomes faster, deeper and stronger, an increased breathing rate allows more
oxygen to get to your working muscles.
Oxygen Debt
The amount of oxygen consumed during recovery above that which would have ordinarily
been consumed in the same time at rest. The excess oxygen allows recovery and helps to
disperse lactic acid, if lactic acid cannot be dispersed then it can lead to cramp.
Long term benefits of exercise on the Respiratory System
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Improves efficiency of lungs and increases lung capacity.
It increases tidal volume – the amount of air breathed in and out of the lungs in each
breath.
It increases vital capacity – the largest amount of air that can be breathed in during
one breath.
It increases number of alveoli.
Smoking damages the lungs and the alveoli and makes the process of gaseous exchange less
efficient.
The muscular system
Tendons connect muscle to bone
Ligaments connect bone to bone
Muscles work together in antagonistic pairs, when one contracts the other relaxes (e.g.
hamstring and quadriceps).
Isometric contraction = when the muscle contracts but stays in the fixed position.
Isotonic contraction = a muscle contraction that results in limb movement.
Name of
muscle
Function
Example in sport
Triceps
Extend the arm at the elbow
Press-up, throwing a javelin
Biceps
Flex the arm at the elbow
Pull-up, drawing a bow in
archery
Deltoids
Move the arm in all directions at the
shoulder
Bowling a cricket ball
Pectorals
Adduct the arm at the shoulder
Forehand drive in tennis
Trapezius
Hold the shoulders in place, move head
back and sideways
Holding head up in rugby
scrum
Gluteals
Adduct and extend leg at the hips
Pulling back leg before
kicking a ball
Quadriceps
Extend the leg at the knee
Kicking a ball jumping
upwards
Hamstrings
Flex the leg at the knee
Bending knee before kicking
a ball
Gastrocnemius
Pointing the toes, help to flex the knee
Running
Latissimus
dorsi
Abdominals
Adduct and extend the arm at the shoulder Butterfly stroke in swimming
Flex the trunk across the stomach
Pulling the body down when
hurdling
The effects of exercise on the muscular system
Immediate effects of exercise
During exercise muscles contract isometrically and isotonically.
As a result muscles need more fuel – oxygen and energy.
If muscles can’t get enough oxygen lactic acid is produced and muscles go into oxygen debt.
Lactic acid can lead to soreness and fatigue.
The effects of training on the muscular system
Muscles will get bigger (called muscular hypertrophy), muscles will also get stronger and be
able to work for longer.
The skeletal system
3 Functions
1) Movement – allow movement to take place through bones
2) Support – give the body shape
3) Protection – protects vital organs
A joint is where two or more bones meet
Hinge joints: Knee and Elbow
Ball and socket: Hip and shoulder
Movements
Flexion – the joint angle gets smaller (bends)
Extension – the joint angle gets larger (straightens)
Abduction – means moving the limb away from the body
Adduction – means moving a limb towards the body
Rotation – means moving the joint in a circular action
Osteoporosis is a debilitating condition of the bones, it can be prevented by performing in
weight bearing activities.
A fracture is a broken or cracked bone.
Compound – broken bone comes through the skin
Greenstick – breaks only part way across the bone
Simple – fracture in one line, no displacement
Stress – overuse injuries usually in weight bearing areas such as the lower leg (shin)
Joint injuries
Tennis elbow – pain on the outside of the elbow
Golfers elbow – pain on the inside of the elbow
Dislocation – bone comes out of place, there is usually deformity and swelling
Sprains – is damage to a ligament or a joint. A strain is a muscular injury.
Torn cartilage – found at the end of bones and can sometimes tear.
Treatment for joint injuries
Rest
Ice
Compression
Elevation
Diet and the skeletal system
The skeletal system needs calcium and vitamin D
Alcohol and smoking both have an adverse effect on bones