Download gcse revision guide

SECTION A: EXERCISE and TRAINING
A1 - Reasons for taking part in activity
Co-operation
Benefits of
sporting clubs
and participation
Aesthetic
Appreciation
Competition
Physical Challenge
SOCIAL





Develops friendships and social
mixing
Co-operation
Competition
Physical Challenge
Aesthetic appreciation
MENTAL


Helps relieves stress/tension
Helps relieve stress related
illness
PHYSICAL



Helps individual to feel and
look good
Enhances body shape
Contributes to good health
and enjoyment of life
Influences on your HEALTHY ACTIVE LIFESTYLE.
PEOPLE
Family
PEERS
ROLE MODELS
IMAGE
FASHION
MEDIA
Age: The elderly struggle to access sports which involve contact the young are not allowed
to enter endurance events such as the London Marathon.
Disability: Increase media coverage of the Paralympics, adaptation of many sports and
sporting equipment, specialized coaching and greater acceptance in society has meant there
has been a sharp increase in participation levels.
Gender: Womens participation rates have also increased many male dominated sports have
been made more accessible, stereotypes have been shattered and more women role models
have helped increase women’s confidence to participate.
Race: Many sports have strong traditions with many races for example cricket is very
popular in Pakistan. Sport tries to breakdown racial barriers but racism has been a problem
in sports such as football.
Influences on your HEALTHY ACTIVE LIFESTYLE.
RESOURCES
Availability: if a sports facility or resources are not available then you are less likely to pursue
it.
Location: If your town or area has excellent facilities in a particular sport then you are more
likely to choose that activity over another.
Access: Facilities need to be easy to get to either via car, public transport or walking. The
facility will need good parking and provide access to all types of uses.
Time: The facility needs to be open at the right times for example in the evenings, weekends
and during holiday times so that all ages and groups can use the facility. This is known as peoples
leisure time.
HEALTH & WELLBEING
ILLNESS
HEALTH PROBLEMS
SOCIO-ECONOMIC
COST of participating
PERCEIVED IMAGE
When participating in school sport and when you join a club you can learn to be more than
just a performer you could become:
LEADER
OFFICIATER
VOLUNTEER/ COACH
Sports Participation Pyramid: This represents the 4 stages of participation in sport from the
beginner at grassroots level and the journey to excellence.
Government initiatives to promote participation.
National Curriculum: PE is a compulsory subject for all school children from the age of 5-16
with schools having to provide a minimum of 2 hours of PE in the curriculum a week and a further
1hour after school. They intend to make this 5 hours of PE/school sport by 2011.
PESSCL: PE School Sport and Club Links: initiative to get more pupils
participating in PE and extra-curricular clubs and inter/intra school
sports competitions.
School sports partnerships: The sports college is the hub sight leading a
family of secondary schools and their primary feeder schools in improving
and providing PE and sporting opportunities.
Sport England are in charge of lottery funding and use it to get people into
sport using the START, STAY and SUCCEED INITIATIVE.
START: increase participation in sport in order to improve the health of
the nation, with a focus on priority groups. (women, elderly, disabled)
STAY: retain people in sport through and effective network of clubs,
sports facilities, coaches, volunteers and competitive opportunities
SUCCEED: create opportunities for talented performers to achieve
success
Youth Sports Trust work with
the likes of Sainsbury to raise
funds for equipment and
opportunities for pupils to
have a better PE experience.
HEALTH, FITNESS, EXERCISE and PERFORMANCE
KEY DEFINITIONS




Health – State of complete mental, physical and social well-being.
Fitness – The ability to meet demands of the environment
Exercise – Form of physical activity done primarily to improve one’s health and physical
fitness
Healthy Active Lifestyle – A lifestyle that contributes positively to physical, mental and
social wellbeing, and which includes regular exercise and physical activity
Cardiovascular fitness:
The ability of the heart
to pump blood and deliver
oxygen where needed in
the body. Relies on a
healthy heart, blood and
blood vessels.
MUSCULAR ENDURANCE:
The ability of the muscles to move
weight over a long period of time
Examples:
 Playing 90 minutes
in footy
 Playing tennis for
several hours
 Running in a
marathon.
FLEXIBILITY:
Movement at a joint to its fullest
range
Examples:
 Hurdling in athletics
 Gymnastics performing
complex sequences
 Swimming
Examples:
 Long distance walking
 Long distance running
 Long distance swimming
HEALTH
RELATED
COMPONENTS
MUSCULAR STRENGTH:
Is defined as the ability to lift a maximum
weight in one attempt.
BODY COMPOSITION:
The percentage of your body weight made up
of fat, muscle and bone.
Dynamic: required to start and maintain
movement e.g press ups
If healthy your body will normally be made
up of between 15% and 25% body fat.
Explosive: required when a high amount of
force has to be applied quickly. E.g shot
putting
Static: required when applying strength to
a fixed static object E.g pushing in a rugby
scrum
SKILL RELATED FITNESS
SPEED:
Fastest rate at which a person can complete a
task or cover a distance.
Examples:
 100 m sprint
 Throwing a cricket ball at the stumps to
get a run out.
REACTION TIME:
Is the time it takes you to move in response to a
stimulus.
 In sprint race its important to react to
the starter pistol.
 In games like football you need to react
quickly to speed and flight of ball and
opponents.
POWER:
The ability to do strength performances quickly
Examples:
 Javelin
 Shot Put

CO-ORDINATION:
The ability to use two or more body parts
together
Examples:
 Tennis
 Football
AGILITY:
BALANCE:
The ability to keep your centre of mass over a
base of support.
 Static Balance: holding a position without
movement, handstand in gymnastics
 Dynamic balance: maintaining a position
whilst moving
The ability to change the position of the body
quickly and under control.
Examples:


Basketball dodging
Slalom skiing
Assessing your health and fitness:
PAR-Q: Before starting any exercise programme, you need to know that you are ready
to do so. PAR-Q = PHYSICAL ACTIVITY READINESS QUESTIONNAIRE. This
type of questionnaire is designed to ask questions on your general health to find out if
there any health issues. Questions asked are likely to be:
Do you suffer from high blood pressure?
Do you smoke?
Do suffer from any long term illness?
Fitness Tests:
How Cardiovascular Endurance is Measured
There are many ways of measuring Cardiovascular Endurance using maximal and submaximal tests such as:
The Multistage Fitness Test (maximal) – progressive 20 meter shuttle run in time with
bleeps. Measure the level of bleeps you reached
The 12 minute Cooper Run (sub-maximal) – run a measured course for 12 minutes work
out the distance covered
The Harvard Step Test (sub-maximal) - stepping on and off a bench at a rate of 30
times per minute for 5 minutes. Check recovery rate every minute for 5 minutes.
How Muscular Strength is Measured
The Hand Grip Strength Test.
This is a very simple test which
involves holding a hand dynamometer
and squeezing the handle as hard as
you possibly can with one hand.
Obviously the harder you are able to
squeeze the higher your strength
score will be.
How Flexibility is Measured
Flexibility is measure using the Sit and Reach Test which is described below.
The Sit and Reach Test.
This test involves sitting on the floor with
both legs together, out straight and feet
flat against a box (as shown on left).
Your fingertips should be on the edge of
the top plate. You bend the upper body
and slowly reach forward as slowly as
possible whilst keeping your knees
straight at all times.
The distance is then measured from edge
of the plate to your finger tips
How Agility is Measured
The most reliable test of Agility is the Illinois Agility Run.
This is a timed run around a set course and is the test you will use to measure your
agility.
The Illinois Agility Run.
The course is set up as shown on the
right.
The performer starts laying face down
on the floor. Once told to start they
jump up and run the course as fast as
they can.
The faster the time the better the
performers Agility
How Balance is Measured
Balance is measured using the stork Balance Test.
This test is described below
The stork Balance Test.
This test requires you to balance on one leg.
You start with your hands on your hips, then
you lift one leg off the floor and place your
toes against the knee of the opposite leg.
When signalled to do s, you raise your heel so
you are stood on your tiptoes in the position
shown on the right.
This position must be held for as long as
possible.
The longer it is held the better the
performers balance
How Power is Measured
Power can be measured using tests which involve speedy explosive movements from a
stationary starting position.
Examples of this are the Standing Vertical Jump and the Standing Broad Jump.
The test that you will use to test your power is the Standing Broad Jump and is
described below.
The Standing Broad Jump.
Start behind a start line with your feet
shoulder width apart. Then bend your knees
and jump as far forward as you can.
The distance is then measured from the start
line to the back of your heels.
It is preferable for health and safety
reasons that a mat is used to jump on to.
How Reaction Time is Measured
Reaction Time is measured using the Ruler Drop Test
This test is described below
The Ruler Drop Test
This test involves a partner holding a ruler vertically in front of you.
You put your thumb and first finger around the sides of the ruler at zero ensuring that
you are not touching the ruler.
Your partner will then drop the ruler and you will catch it as fast as possible between
your thumb and first finger.
You then look at the marking on the ruler where you caught it and record it, that is
your score. The smaller the number the better your Reaction Time.
How Speed is Measured
Timing yourself running over a set distance is the simplest way to measure your speed.
Such a test is described below.
The Sprint Test.
A 30m track should be set up with cones set at either end.
Performers start at one start and sprint to finish. Stopwatch is started as performer
passes the start line and stopped at the end. Therefore the test will measure the time
taken to travel over 30 metres.
How Co-ordination is Measured
Co-ordination can be measured using tests which involve interaction between the motor
and nervous systems.
Examples of this are the Juggling Test and the Alternate Hand Wall Toss Test.
The test that you will use to test your co-ordination is the Alternate Hand Wall Toss
Test and is described below
The Alternate Hand Wall Toss Test.
Start approximately 2 metres away from the wall with a tennis ball in your right hand.
Throw the ball against the wall with your right hand and catch with your left, then
throw the ball against the wall with your left hand and catch it with the right. Repeat
this as many times as possible in 30 seconds, counting how many times you successfully
catch the ball.
SMART TARGETS





S=SPECIFIC; stating exactly what you want to achieve (I want to lose 5 kg)
M=MEASURABLE; can what has been set be measured to see if at the end the
target has been met.
A=ACHIEVABLE; setting a realistic target which will need to challenge and
stretch you.
R=REALISTIC; the target must be something that is possible, something that
you can do to maintain motivation
T=TIME-BOUND; if a time limit is not set then it will be easy to put off you
need to set a start and clear end date.
Training Principles
There are several principles of training, each influencing the training of a performer in a
different way. Good training takes into consideration all of the principles and their effects on
the body. These principles of training are essential to the planning of a systematic training
programme so that an individual can improve their fitness.
SPECIFICITY: This principle requires an understanding of the needs of the game or event
you are taking part in. Training must be geared towards the needs of the specific sporting
activity in order to improve fitness of the body parts that the sport uses. A cyclist and a longdistance runner both need to train to improve their muscular endurance in their legs, but the
training methods will be different; a cyclist will train on a bike whilst the runner will train by
running!
Progressive overload: This principle involves having the body work at a greater rate than
normal and then gradually increasing the stress, as the body adapts to these exercise
training levels. Exercising at the same level of difficulty all the time will only maintain current
fitness levels in the short-term and have no effect on improvement in the long-term as the
training starts to change your body tolerances. By gradually increasing the overload injury is
avoided.
Individual differences/needs: Everyone has a different fitness level so training plans need
to take account of this in order to achieve positive effects. Setting the demands and intensity
of the exercise at the correct level ensures it is safe for the individual performer. For example
you would not plan the same training for Wayne Rooney and Jon Terry even though they
both play football.
Rest and Recovery: This time is very important for all athletes. Overtraining can result in
poorer results from performance and training as it increases the risk of injury and illness and
can decrease the desire to exercise. Over training can cause:
Reduced powers in
strength, endurance
and speed
Inability to
concentrate
Loss of
acquired
skills
Overanxious,
depressed and
sensitive
Reversibility: This principle you do not apply it just happens if you have an injury or a lay off
from training, your body adapts to the lack of exercise. Any previous increase fitness will be
lost due to less training, less intense training and missed training sessions. This is why it is
important to make every training session and when there try your best at all times.
Threshold of training: These are clear guide lines in which the intensity of the training
should be performed it is recommended that you perform between 60 and 80% of your
maximum. This is the point where exercise is demanding enough to have an effect on the
body. As the intensity of the exercise increases there is a greater demand for more oxygen
to produce energy.
FITT:
FREQUENCY: How often you train. You can overload by increasing the
number of training sessions you do
INTENSITY: How hard you work when training. You can overload by working
harder within the training session.
TIME: How long you train within each session. You can overload by
increasing the length of the session
TYPE: This relates to the principle of specificity. It is important to remember
to make sure your training matches the needs of the sport
TRAINING METHODS
Weight Training: Sometimes
referred to as resistance training.
You can use free weights such as
dumbbells or barbell and there are
machine weights. You perform
repetitions (one exercise ie one chest
press) and sets (a number of
repetitions you plan to perform each
time).
 Heavy weights build up
strength and power (low
number of reps per set)
 Light weights build up
muscular endurance (high
number of reps per set)
Circuit Training: Combination of
various exercises performed at
different stations working different
muscles at each station. It improves
cardiovascular and muscular
endurance. Circuit training is easy to
organize does not need much space
or equipment and music is used to
motivate participants. It can occupy
large numbers or be even performed
at home. It can be used by games
players.
Interval Training:
This is defined as periods of intense
work followed by periods of rest.
Periods of work could be sprinting for 50
meters followed by a walk recovery of 30
meters followed by a 50 meter sprint and
this would be repeated 5 times per set
where there would be a 3 minute rest
and repeat the set again. In racket sports
the distances would be shorter.
Continuous Training: as the name
implies this means working continually
at a moderate pace without any rest
periods for a long period of time. This
training method is used primarily to
improve cardiovascular and aerobic
fitness and is used primarily by long
distance athletes and games players.
Fartlek Training: The term means
speed play. This training combines high
and low intensity work such as sprinting,
running, jogging and walking but you can
use this when cycling, rowing or
swimming. This is used by games
players and is used to improve speed
and endurance.
Cross Training: this is when you use
a combination of training methods, this
is used because most people and
athletes need to improve various
components of fitness. For example
Rugby players would need to improve
strength and cardiovascular fitness and
therefore have a weights programme
and a fartlek programme.
Diet
We all need to eat a balanced diet to maintain good health. It is vital that athletes have all the
nutrients they need to help them perform at their best. There are 7 components (food types) in a
balanced diet:
Food type
How does it help?
When do we need it in
sport?
Where do we get
it?
Carbohydrates
Provides quick
energy. 60% of our
diet should comprise
'carbs'.
Running. Athletes in
training will eat more
'carbs'. Marathon
runners will 'load'
before the event.
Pasta, cereals
and potatoes
Fats
NB Unsaturated fats are healthy.
Too much saturated fat from
animal products can lead to heart
disease.
Provides slow
energy. 25% of our
diet should be fat.
Walking and low impact
exercise - it produces
energy too slowly to be
used when working
hard.
Oils, dairy
products, nuts
and fish
Protein
Builds and repairs
muscle. We only
need 15% of our diet
to be protein.
When training hard and
recovering from injury.
‘Power’ athletes such
as weight lifters will eat
more protein.
Meat, pulses
and fish
Vitamins
Helps the body
work. Helps
concentration.
Staying calm, making
quick decisions
Fresh fruit and
vegetables
eg
A - for vision
B - for energy production and stress reduction
C - to keep skin healthy
D - to help bones and teeth
Food type
How does it help?
When do we need it in
sport?
Where do we get
it?
Helps release
energy from food.
Helps decision
making
When training hard and
competing
Fruit,
vegetables
and fish
Fibre
Can't be digested.
Fills you up and
keeps you 'regular'
Healthy digestion, (no
constipation) helps in
sport. Also helps with
weight control.
Fresh fruit,
vegetables
and
wholegrain
cereals
Water
Maintains fluid levels
Whenever you sweat. It
prevents dehydration
The tap! It's all
you need most
of the time
Minerals
eg
Calcium - to strengthen bones
Iodine - for energy production
Iron - prevents fatigue
Energy requirements: The energy the body takes from food is measured kilojoules or kilocalories.
You need enough energy to meet the demands of your BMR and PAL.
BMR stands for Basic Metabolic Rate; the number of kilojoules you use to stay alive each day.
PAL stands for Physical Activity Level; the number of kilojoules you use to fuel all of your physical
activity.
BMR + PAL = your daily energy requirement.
Big people need more energy for BMR. Athletes in endurance events and hard training need more
energy for PAL. If you consume more energy than you use you will put on weight. If you consume less
energy than you use you will lose weight.
People who under-eat will not have enough energy to perform effectively. Being overweight may not
be a problem. It may be due to a person having a lot of muscle, rugby players for example, so it's not
always harmful. However, people who are overfat or obese will not be effective sportspeople.
Somatotypes
Endomorph
Mesomorph
Ectomorph
D is for dumpy characteristics of
an endomorph are:
M is for muscular, characteristics
of a mesomorph are:
T is for thin, characteristics of an
ectomorph are:
Wide hips narrow shoulders.
Large Head.
Tendency to put on fat
Short tapering limbs
Round shape.
Broad shoulders and narrow
hips.
Heavy chest
Muscular body
High proportion of muscle
Strong arms and legs.
Narrow shoulders and narrow
hips.
Fragile delicate body.
Thin, narrow chest, abdomen
and limbs
Very little muscle or body fat.
Thin straight rectangular shape
Key terms:
Optimum Weight: Best weight desirable weight – the best weight a player performs
at
Anorexic: Prolonged eating disorder due to loss of appetite
Underweight: Weighing less than is normal, healthy or required
Overweight: Having weight in excess of normal (not harmful)
Overfat: A way of saying you have more body fat than you should have
Obese: A term used to describe people who are very overfat
Drugs in sport
Doping: Most professional sportspeople are regularly drug tested. Some sportspeople try to gain an
advantage by using performance-enhancing drugs. This is known as doping. Many performanceenhancing drugs are banned by sports' governing bodies. There are 5 'doping classes', which are
categories of banned drugs
Doping class
Effect on performance
Dangerous side-effects
Stimulants
Make athletes more alert and mask
fatigue
Can cause heart failure,
addictive
Anabolic
agents steroids
Help athletes to train harder and build
muscle
Increased aggression and
kidney damage and heart
attack
Diuretics
Remove fluid from the body. Used :to
make the weight, eg in boxing to hide
other drug use
Causes severe dehydration
Narcotic
analgesics
Mask pain caused by injury or fatigue
which can make the injury worse
Addictive
Peptides and
hormones
EPO (Erythropoietin) increases number
red blood cells - gives more energy
EPO - risk of stroke or heart
problems.
HGH (Human Growth Hormone) - build
muscle
HGH - abnormal growth,
heart disease, diabetes,
arthritis etc
Blood doping is injecting blood that has been removed from the body a few days earlier, enabling
the blood to carry more oxygen. It is banned as it's a form of cheating. It can cause kidney and heart
failure.
Beta blockers are banned in archery and shooting as they keep the heart rate low and reduce
tremble in the hands.
SMOKING/NICOTINE
Tobacco is a legal drug even though it can affect your Health and your ability to perform.
Smoking causes:
• Nose, throat and chest IRRITATIONS.
•
Makes you SHORT of BREATH.
•
Long term it increases the risk of developing HEART DISEASE, LUNG CANCER,
BRONCHITUS and other diseases.
ALCOHOL
Alcohol again is a legal drug and one which is seen as socially acceptable unlike
smoking. Many of us if not all, will or already have had an alcoholic drink. In
moderation this is acceptable, however even in moderation alcohol can affect a
sportspersons performance.
• Affects your CO-ORDINATION, SPEECH and JUDGEMENT.
•
Slows your REACTIONS.
•
Makes your muscles get TIRED more quickly.
•
Long term effects eventually damages your LIVER, KIDNEYS, HEART,
•
MUSCLES,
BRAIN and the DIGESTIVE and IMMUNE SYSTEMS.
Prevention of Injury (Risk Assessment)
Rules
reduce dangerous
play
Participants have to
be fit enough and
knowledgeable of the
sport to participate
Referees - to check
the environment and
insist on fair play
Referees; make
sure correct
protective clothing
and no jewellery is
worn
PREVENTING
INJURY
Participants have to be
responsible for wearing
correct clothing and
correct equipment
Participants have to be
responsible to make sure
they warm-up and cool
down
Playing by the
rules will stop
injury occurring
Balancing
Competition: by
age, weight, ability
and gender or
handicap system
Participants have to
be responsible and
participate with good
sportsmanship and
sporting etiquette
Types of fractures: (a fracture is a broken or cracked bone caused by a blow or severe twisting)
Compound:
Broken bone that comes through the skin
Greenstick:
Break only part way across the bone
Simple:
Fracture in one line, no displacement
Stress:
Overuse injuries usually in weight bearing areas such as lower leg (shin splints)
•
A Fracture is a break or crack in the bone. Fractures occur due to direct or indirect force
and this mostly happens in contact sports.
Direct Force = Being Kicked
Indirect Force = Falling awkwardly from taking a header.
•
Symptoms: Difficulty moving the limb, Localised pain, Distortion of shape, Swelling,
Bruising
TYPES OF JOINT INJURIES
DISLOCATION
Where the bone is
moved out of normal
position.
Located at joints
particularly shoulder,
thumb and finger
Symptoms: pain and
distortion of natural
shape.
TENNIS ELBOW
Wear and tear of the
muscle and tendons in
the forearm caused by
poor technique or the
wrong size grip.
GOLFER’S ELBOW
CARTILAGE TEAR
This affects the
Cartilage at the end of
muscles and tendons bones can be
responsible for flexing damaged or can
the wrist and is caused deteriorate with age.
through overuse.
A torn piece of
Symptoms: Pain
cartilage can wedge
Symptoms: Pain on
around the elbow joint, itself between the
the outside of the arm normally on the inside bones.
and elbow. Stiffness at of the joint.
Symptoms: Pain
the elbow joint.
around the joint,
swollen Knee and
difficulty moving.
The role of the skeletal system during physical activity:
Function
Explanation
Movement Joints in the skeleton allow
movement to take place
Support
Protection
The skeleton helps the body to
stay upright and is a frame for
which muscles are attached.
The skeleton protects major
body organs from direct impact
Sporting example
All sports require us to move for
example sprinting all joints are
involved
In football without support the
body would not be able to keep
up right
In contact sports such as rugby
when in a tackle the ribs protect
the heart and lungs from direct
contact.
The skeleton is made up of many joints but the ones we need to concentrate on in sport which
allow large types of movement are:
The Hinge joint this type of joint can be found at the elbow and knee. This joint allows two types of
movement these are flexion and extension.
The ball and socket joint are found at the shoulder and hip. This type of joint allows flexion,
extension, rotation and adduction and abduction.
The effects of regular participation and long-term effects exercise and physical activity on the
skeletal system are increased bone density and strengthening of ligaments and tendons thus
making the joints stronger and supple.
Any type weight-bearing exercise performed regularly over a prolonged period of time such as
weight lifting, walking, running, tennis and aerobics are very important as they prevent
osteoporosis in later life (the weakening of the bones). This is a disease which is associated with
the elderly whereby bones fracture much easier.
Physical activity is not without the potential for injuries such as fractures and joint injuries such as a
dislocation, sprains, torn cartilage and repetitive strain disorders.
Types of fractures: (a fracture is a broken or cracked bone caused by a blow or severe twisting)
Compound:
Broken bone that comes through the skin
Greenstick:
Break only part way across the bone
Simple:
Fracture in one line, no displacement
Stress: Overuse injuries usually in weight bearing areas such as lower leg (shin splints)
Types of Joint injuries:
Tennis elbow, Golfer’s elbow: Both are injuries to the tendons at the elbow (tendons join muscle
to bone) this is due to over use. Golfers elbow is where pain is found on the inside of the elbow.
Tennis elbow the pain is located on the outside of the elbow.
Dislocation: The bone at a joint comes out of place as a result of a hard blow, this will cause a
great deal of pain and deformity.
Sprain: Sprain is damage to the ligament at a joint (ligaments attach bone to bone) sprained
ankle is common and is caused by a blow and twisting.
Torn cartilage: Cartilage is found at the end of bones and helps to avoid friction but sometimes it
tears especially in the knee when a player spins quickly twisting and jarring the knee joint
Treatment using common techniques such as RICE (rest, ice, compression, elevation)
Rest: stop playing or exercising
Ice: Swelling is caused in most injuries and another is pain by putting ice on the injured area it will
reduce these symptoms.
Compression: putting pressure on the ice pack also helps reduce the swelling and the pain
Elevation: raising the injured part will also contribute to keeping the swelling down.
Diet (effect of calcium and vitamin D on bones): Calcium is a mineral and it helps to build strong
bones, increases bone density and stop the onset of osteoporosis. Vitamin D helps to maintain
healthy bones and helps calcium to be absorbed. Calcium is found in milk, cheese and yoghurt.
Vitamin D is made by the body when the skin is exposed to sunlight.
Drugs: alcohol and smoking both have a negative affect on bones and can cause the onset of the
disease osteoporosis when you are much younger a disease which is mainly associated with the
elderly.
Questions:
What types of sports injuries or conditions have the following common symptoms?

Swelling of tissue, distortion of natural shape and difficulty in moving the injured part.

Pain around the elbow.

What types of injuries are treated using RICE?

What do the letters RICE stand for?
One function of the skeleton is to enable movement.

State another function of the skeleton
 Give an example of the use of this function when participating in physical exercise
Joints are found in many places in the body but only in places where ________ meet.
Anita is 75 and she both swims and line dances to keep herself fit and healthy.

Of these 2 activities which is the best for her bone health, how is it better and what illness
does it prevent from happening?

What else can she do to prevent the onset of the illness and in what products can this be
found?
Trampolinists may receive joint injuries as a result of taking part in their sport.
 Name a joint injury

State a sign or symptom of this injury

How should a joint injury be treated?
The role of muscular system during physical activity
Deltoids are found in the shoulder their purpose is to allow movement of the arms around the
shoulder joint for example when bowling the ball in cricket, throwing in javelin and performing the
front crawl in swimming. A good strengthening exercise to improve these is the shoulder press.
Tapezius: this muscle is found in the centre of the back this muscle holds the shoulder joint and
also allows rotation of the shoulder joint. The trapezius muscle also moves the head back and
sideways. In sport this will be used in football when preparing to head the ball, it will also be used
when throwing any object. A good strengthening exercise for this is upright row
latissimus dorsi: These are found at the back of the body running down either side of the chest.
The role of these muscles is to pull the arms down at the shoulders and behind your back. They
will be used in swimming when performing the breast stroke. A good strengthening exercise for this
is pull ups
Pectorals: These are your chest muscles they allow your arms to move up, sideways and across
the chest at the shoulders. They will be used in sports such as archery, swimming and when
throwing an object. A good strengthening exercise for this is press ups/ chest press
Biceps: These are found at the front top part of the arm they allow the arm to bend (flexion) at the
elbow joint. This muscle is used when throwing a football, javelin or cricket ball. A good
strengthening exercise for this is dumbbell bicep curls.
Triceps: These are found at the top of each arm at the back. They straighten (extend) the arms at
the elbow joint. These muscles will be used again when throwing a football or any other object. A
good strengthening exercise for this is tricep dips
Abdominals: These lie at the front of the body just below your chest. These muscles allow us to
flex and extend the trunk (bend at the waste) they also cause a small amount of rotation. These
muscles help keep good posture when sitting and standing and bend forward when picking
anything up off the ground. A good strengthening exercise for this is sit ups.
Quadriceps: These are located at the top of each leg at the front. They straighten the legs at the
knees. These are use when running, jumping and kicking. A good strengthening exercise for this is
squats.
Hamstrings: These are located at the top of each leg at the back they cause the legs to bend at
the knee. These are in use when running, jumping and kicking. A good strengthening exercise for
this is leg curls.
Gastrocnemius: These are located at the bottom of each leg at the back also known as calf
muscles. These muscles straighten the foot so you can stand on your toes. These muscles are
used when running, jumping and kicking. A good strengthening exercise for these is calf raises.
Gluteals: These muscles make up your bottom these allow the legs to bend at the hips they are
the largest muscle in the body. These are also used when running, jumping and kicking. A good
strengthening exercise for these are lunges.
The role of muscles in movement (antagonist and antagonist pairs)
The muscles in the body work in pairs when one contracts the other relaxes. The muscle doing the
work (contracting) and creating the movement is called the agonist or prime mover. The muscle
which is relaxing and letting the movement take place is called the antagonist.
Types of Muscle Contraction
There are two types of muscle contraction there is ISOMETRIC and ISOTONIC
With an isometric contract the muscle stays the same length as it works and as a result there is no
movement. In sports this takes place in the scrum in a game of rugby, tug of war when the 2 teams pull and
weight lifting when the bar is held still in the air for three seconds
With an isotonic contraction the muscle changes length as it works; either lengthening or shortening. This
kind of contraction is most common has it happens in all sports because in most sports we want our body’s
to be moving all the time. Sometimes very quickly, sometimes with power and other times over long
periods of time with either type of contraction muscles are working and need energy and will become
fatigued over time.
Energy demands:
Muscles work within 2 energy systems these are the AEROBIC ENERGY SYSTEM and the
ANAEROBIC ENERGY SYSTEM. lactic acid, muscle fatigue
AEROBIC ENEREGY SYSTEM = MARATHON RUNNERS
During aerobic activity your heart and lungs supply your muscles with plenty of Oxygen.
GLUCOSE + OXYGEN = CARBON DIOXIDE + WATER +ENERGY
NEEDED
PRODUCED
PRODUCED RELEASED
NEEDED
As long as your muscles are supplied with enough oxygen, you can do aerobic exercise for long periods of
time.
ANAEROBIC ENERGY SYSTEM = 100 METER SPRINT
This is occurs during physical activity when the muscles are working without oxygen.
GLUCOSE + NO OXYGEN = LACTIC ACID + ENERGY
Muscle fatigue is caused by a build up of lactic acid in the muscles. Activities that require the performer to
move quickly and powerfully will become more fatigued than those that are of a lower level. Training can
prevent the onset of lactic acid but it can’t stop it. Lactic Acid Formed by the body during anaerobic
exercise. A mild poison causing the muscles to become fatigued.
Muscle Fibre Type
Contraction Strength
Energy Production
Endurance
For Who





SLOW MUSCLE FATIGUE
Slow twitch
weaker
Aerobic energy system
Can work for very long periods
Marathon runners
QUICK MUSCLE FATIGUE
Fast twitch
Very powerful
Anaerobic energy system
Can only work for short periods
sprinters
The effects of regular participation and in the long term exercise and physical activity will increase
muscle strength and size. (an increase in muscle size is known as hypertrophy)
In sport there is always a potential for muscle injuries. Muscle injuries are known as strains the
common treatment for a muscle strain is rest, ice compression and elevation. If the muscle is not
used for a long time due to injury or inactivity MUSCLE ATROPHY will occur this is when the muscle
becomes smaller and weaker.
DIET: To help muscles grow and repair we need to have plenty of protein in our diet. The amino
acids in red meats help the muscles recover from exercise and become bigger and stronger. Protein
can be found in fish, meat, nuts, eggs and dairy products.
REST: rest is required for adaptation to take place, (for the muscles to repair and adapt to the
training and time must be give for recovery before next exercise session)
Performance enhancing drugs: such as anabolic steroids have been used by some athletes to aid
muscle building while analgesics have been used to aid a quick recovery.
CARDIOVASCULAR SYSTEM
The heart is a muscular pump which pumps blood away from the heart around the body via arteries to
muscles and all other body organs. Here the blood transfers oxygen and other nutrients so the muscles and
body organs can function. The oxygen is transferred with carbon dioxide and the blood follows a channel of
veins back to the heart, which in turn pumps deoxygenated blood to the lungs where the carbon dioxide is
released and replaced by oxygen. The oxygenated blood then returns back to the heart to then be pumped
back around the body.
Immediate and short term effects of exercise on the cardiovascular system:
Increase in heart rate(beats per minute) this is due to the presence of adrenaline and also due to the fact
that the muscles are demanding more oxygen and nutrients so they can keep contracting (working) without
fatigue due to build-up of lactic acid.
1. Blood Pressure increases, heart beats more strongly during exercise. This is your stroke volume.
Systolic is the high pressure measured when the blood is pumped out of the heart to go
around the body. This high number rises during exercise and falls during rest.
Diastolic: Is when the heart relaxes between beats, so this is the low number of the
reading.
The immediate effects of exercise see an increase in the number of times the heart beats (HR/BPM) and
the volume of blood pushed out in one beat also increases(stroke volume) your cardiac output also
increases as an immediate effect of exercise.
KEY WORDS: CARDIAC OUTPUT = STROKE VOLUME X HEART RATE.
Lower resting pulse
Heart pumps more blood
in one single beat
(increase stroke volume)
The benefits of regular
exercise on the
cardiovascular system
Your heart rate returns to
its resting heart rate
quicker (recovery rate)
Lower blood pressure,
due to exercise reducing
weight/stress
The benefits of regular
exercise on the
cardiovascular system
Veins and arteries
become healthier
reducing risk of coronary
heart disease
Resting heart rate is
reduced, reducing
workload on the heart
EFFECTS OF LIFESTYLE ON THE CARDIOVASCULAR SYSTEM:

Rest: The period of time allocated to recovery, rest and recovery are two of the training principle
which allows the body to adapt to training. It is the same for the heart rest/recovery allows the
heart to increase in size and allows for increases in the number of capillaries to be produced.

Diet: a diet which is high in animal fats such as dairy products like cheese and full fat milk as well as
red and processed meats all of which are high in cholesterol. Cholesterol is a fatty substance
carried in the blood and this builds up in the arteries blocking blood flow and hardens them causing
high blood pressure. High blood pressure due to the presence of cholesterol increases the risk of
coronary heart disease and can lead to heart attack and stroke.
There are two types of cholesterol, these are:
HDL = high density lipoprotein (this is good cholesterol, it unblocks arteries of the bad
cholesterol)
LDL = low density lipoprotein: (this is bad and leads to health problems)

Recreational Drugs: Nicotine is the drug found in tobacco smoking increases heart rate and blood
pressure and the nicotine reduces the body’s amount of HDL (the good cholesterol) in the blood. So
smoking can over a prolonged time increase blood pressure and cause stroke and serious heart
health problems. Alcohol can if drunk heavily on a regular basis increase blood pressure
Define the following key terms:
Heart Rate:
Blood Pressure:
Resting Heart Rate:
HDL and LDL:
Working Heart Rate:
Cardiac Output:
Recovery Rate:
Stroke Volume:
Rest:

What will happen to an individual’s heart rate at the start of a training session?

What effect will this have on his/hers cardiac output

Explain why it is important for an individual that the heart rate alters in this way.

What long term effect would regular training have on resting heart rate and stroke volume?

What adaptation occurs to the heart from rest?

Which type of cholesterol is described as good and why?
During a game, players will work at varying intensities. Sometimes they will be walking or jogging, at other
times they will need to sprint.
1. What happens to the players heart rate as they change workload?
2. This change in activity would have a similar effect on cardiac output. What is cardiac output
3. Why is it important to a performer that cardiac output changes when exercising at varying
intensities?
How does the Respiratory System contribute to Performance in Sport?
The respiratory system is the means by which Oxygen is brought into the body and Carbon dioxide
is removed. The respiratory system enables blood to become rich in oxygen, this oxygenated blood
travels around the body delivering oxygen to all the working muscles and it swaps the oxygen for
carbon dioxide which is then removed from the working muscles and breathed out.
Breathing key terms:
Tidal volume: The volume of air you breathe in and out with each breath. Tidal volume increases
as an immediate effect of exercise. A long term effect of exercise is that tidal volume will increase.
A smokers tidal volume will decrease.
Respiratory rate/breathing rate: the number of times you breathe in one minute. Respiratory rate
also increases as an immediate effect of exercise. Long term effect of exercise is that you will not
need to take as many breaths when at rest to get the body’s required oxygen. A smokers
breathing rate will increase so as to try and supply the body with the oxygen it needs
Minute Volume: The total volume of air breathed in and out in one minute. This is worked out as:
MINUTE VOLUME = RESPIRATION RATE X TIDAL VOLUME. This will also increase as an immediate
effect of exercise. Long term effect is that the respiratory system will be able to supply the body
with the oxygen it needs when it needs. A smokers minute volume will read differently because is
breathing rate will be considerably high but the tidal volume will be less.
Vital Capacity: the maximum amount of air you can breathe out after breathing in as much air as
possible, this increases as an effect of regular exercise and can decrease considerably as a result of
smoking.
•
Effects of smoking: Smoking is harmful to a sportsperson’s performance, the ability of lungs
to take oxygen from the air is reduced. Tar collects in the lungs, which can affect breathing.
Smoking contains carbon monoxide, which inhibits the blood’s ability to carry oxygen as a
result, fitness levels are reduced. Smoking also increases the risk of developing HEART
DISEASE, LUNG CANCER, BRONCHITUS and other diseases.
Alveoli –gaseous exchange. Alveoli are extremely tiny
structures in the lungs where the exchange of oxygen for
carbon dioxide takes place. In smokers the alveoli walls
become blocked and die making it difficult for the
smoker to exchange the oxygen for the carbon dioxide
where as a long term result of exercise is an increase in
the number of alveoli making it easier for more oxygen to
be exchanged and used by the working muscles.
Aerobic and Anaerobic Respiration
•
Respiration is the process whereby energy is released from the breakdown of food
molecules.
•
The body converts fuel (glucose) to energy and releases it into the body through aerobic
and anaerobic respiration.
AEROBIC RESPIRATION = MARATHON RUNNERS
During aerobic activity your heart and lungs supply your muscles with plenty of Oxygen.
GLUCOSE + OXYGEN = CARBON DIOXIDE + WATER +ENERGY
NEEDED
NEEDED
PRODUCED
PRODUCED RELEASED
As long as your muscles are supplied with enough oxygen, you can do aerobic exercise for long
periods of time.
ANAEROBIC RESPIRATION = 100 METER SPRINT
This is occurs during physical activity when the muscles are working without oxygen.
GLUCOSE + NO OXYGEN = LACTIC ACID + ENERGY
Lactic Acid builds up if there is a shortage of oxygen and this shortage is called an OXYGEN DEBT.
Lactic acid is a mild poison which makes the muscles feel more tired as it builds up.
This type of respiration takes place when you sprint or perform quick powerful actions. Sporting
examples are the 100mtr sprint, javelin and weight lifting
Oxygen Debt: the amount of oxygen consumed during recovery above that which would have
been normally used at rest. It is produced because of a shortfall in availability of oxygen during
exercise.
Lactic Acid: Formed by the body during anaerobic exercise. A mild poison causing the muscles to
become fatigued.
Aerobic
Agility
The ability to change the position of the body
quickly and to control the movement of the whole
body
Anabolic steroids
Anaerobic
Anorexia
Balance
The ability to retain the body’s centre of mass
(gravity) above the base of support with reference
to static (stationary), or dynamic (changing),
conditions of movement, shape and orientation
Balanced diet
Beta blockers
Blood pressure
Body composition
The percentage of body weight which is fat, muscle
and bone
Cardiac output
Cardiovascular fitness
The ability to exercise the entire body for long
periods of time
Competence
Coordination
Diuretics
The ability to us two or more body parts together
Ectomorph
Endomorph
Erythropoietin (EPO)
Exercise
Fitness
A form of physical activity done to maintain or
improve health and/or physical fitness, it is not
competitive sport
The ability to meet the demands of the
environment
FITT
Flexibility
Health
Healthy, active
lifestyle
Heart rate
Individual
differences/needs
Isometric
contractions
Isotonic contraction
Joint
Mesomorph
Methods of training
The range of movement possible at a joint
A state of complete, mental, physical and social
wellbeing, and merely the absence of disease and
infirmity
A lifestyle that contributes positively to physical,
mental and social wellbeing, and which includes
regular exercise and physical activity
Muscular endurance
Muscular strength
The ability to use voluntary muscles many times
without getting tired
The amount of force a muscle can exert against a
resistance
Narcotic analgesics
Obese
Overfat
Overload
Overweight
Oxygen debt
PAR-Q
PEP
Physical activity readiness questionnaire
Personal Exercise Programme
Peptide hormones
Performance
PESSCL
Physical activity
Power
How well a task is completed
PE and School Sport Club Links
Any form of exercise or movement; physical
activity may be planned and structured or
unplanned and unstructured – PE = planned and
structured
The ability to do strength performances quickly
(power = strength X speed)
Progressive overload
Reaction time
Reversibility
The time between the presentation of a stimulus
and the onset of a movement
Recovery
Rest
RICE
Self-esteem
SMART
Somatotypes
Specificity
Speed
Stimulants
Stroke volume
Target zone
Training
Training thresholds
Underweight
The differential rate at which an individual is able
to perform a movement or cover a distance in a
period of time