Download GCSE PHYSICAL EDUCATION

GCSE PHYSICAL EDUCATION
REVISION GUIDE,
PART TWO
Different Body Types
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Somatotypes (body build/physique)
Measurements taken from height, weight, bone
size, muscle girth and fat
Endomorph
Mesomorph
Ectomorph
Certain body types are particularly suited to
different sports!
Different Body Types
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Endomorph
Characteristics: Fatness,
round body shape, large
build.
Effect on sport: often not
suited to endurance
events, most commonly
found in events requiring
large body mass and
strength, such as sumo.
Different Body Types
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Mesomorph
Characteristics: muscular,
broad shoulders, triangular
body shape
Effect on sport: Most
sportsmen are mesomrophs
as most sports require
strength and power.
Strongmen and sprinters are
good examples.
Different Body Types
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Ectomorph
Characteristics: Thin,
lean, low body fat levels
Effect on sport: often
found competing in
endurance events such
as the marathon and
sports requiring a light
body such as jockey
Optimum Weight
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Factors affecting optimum weight:
Height
Gender
Bone Structure
Muscle Girth
Genetics
Optimum weight in sport
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Varies widely according to the sport; rugby and
horseracing, for example, have quite different
requirements.
A forward in rugby; need muscular strength & power,
so large muscle girth.
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A jockey; short with small bone structure & minimum
amount of muscle.
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Some people need to lose weight to reach their
optimum weight (e.g. boxing)
Weight-related conditions
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Anorexic – a prolonged eating disorder due to
the loss of appetite and a desire to not become
overfat or obese/desire to become thin.
Underweight – weighing less than is normal,
healthy or required.
Overweight - having weight in excess of
normal. Not harmful unless accompanied by
overfatness
Overfat – having too much body
composition as fat
Obese –describes people who are very overfat.
Performance Enhancing Drugs
ANABOLIC
STEROIDS
BETA
BLOCKERS
DIURETICS
NARCOTIC
ANALGESICS
STIMULANTS
PEPTIDE
HORMONES
Performance Enhancing Drugs
 ANABOLIC
STEROIDS: Increase muscle
mass & develop bone growth
 BETA BLOCKERS:
and lower b.p
 DIURETICS: To
Help maintain a low HR
increase the amount of
urine production
Performance Enhancing Drugs
 NARCOTIC ANALGESICS:
from painful injuries
They give relief
 STIMULANTS: They increase
 PEPTIDE HORMONES:
alertness
Same as Anabolic
Steroids, specific hormone EPO increases
red blood cell production.
Recreational Drugs
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Smoking – Damages heart and lungs and raises blood
pressure, increased risk of cancer, heart disease
Reduces bodies ability to carry oxygen so performers
suffer from fatigue and loss of breath more easily.
Alcohol – Can cause damage to the liver and brain
cells and increase likelihood of dehydration
It may affect performance by impairing judgments,
slowing reaction times and causing dehydration, it is
commonly used as a sedative in sports such as
archery to improve performance.
Risk assessment & prevention of
injury
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How can we make activities safe?
Warming up/cooling down
Checking equipment & facilities
Protective equipment & clothing
Appropriate footwear
Balanced competition – (weight
categories/mixed or single sex/age/handicap
system)
Playing to the rules of competition
The CV system
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Heart, Blood and Blood Vessels.
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Heart pumps blood around the body
(2 main functions):
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To supply the body with oxygen/nutrients
To remove waste products such as carbon
dioxide
2.
The CV system
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Aerobic (with air) activity
Any sustained activity
requiring increased
breathing and oxygen
consumption
Aerobic activities normally
last for a minute or more
Increases cardio - vascular
fitness and efficiency of
respiratory system
E.g. long distance running
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Anaerobic (without air)
activity
Anaerobic activities are
high intensity activities
over a short period of time
They only last for 40
second or so, even the
fittest athletes cannot work
at this intensity for longer
Examples include 100m
sprint
The CV System during exercise
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Immediate effects of exercise:
Increased HR (adrenaline released)
Increased blood pressure
Increased body temperature/sweating
Lactic acid build up
Muscle fatigue / tiredness
Regular Exercise & the CV System
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Effects of regular training and exercise:
Increased stroke volume and cardiac output
(so heart pumps more blood per beat)
Quicker recovery rate
Lower resting HR
Healthy veins and arteries
Reduced blood pressure
Overall more efficient CV system
The effect of lifestyle on the CV
system
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Rest
High Cholesterol
Recreational drugs
Sedentary lifestyle & lack of exercise
Stress
The Respiratory System
Tidal volume
 “The amount of air inspired and expired with
each normal breath at rest and during
recovery”
 Tidal volume increases during exercise
Vital capacity
 “the maximum amount of air you can breathe
out after breathing in as much air as possible”
Immediate and long term effects of
exercise on the respiratory system
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Oxygen debt
“the extra oxygen consumed during recovery
from a period of strenuous physical activity,
compared with the amount which would usually
have been consumed over the same length of
time at rest.”
Immediate and long term effects of
exercise on the respiratory system
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Improved efficiency of lungs and better
delivery of oxygen to the working muscles.
Meaning the body will be able to cope better
during exercise.
VITAL CAPACITY increases
No. OF ALVEOLI increases
No. OF BLOOD VESSELS increases
Smoking can have serious negative effects on the respiratory
system (i.e. damage alveoli affecting gaseous exchange).
The muscular system
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The muscular system describes all the muscles in the
body and how they work.
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It is the driving force behind movement, which happens
as a result of muscles contracting and lengthening.
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Voluntary muscles bring about movement, these are
the ones that can be consciously controlled and we use
in sport and physical activity.
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Involuntary muscles contract by themselves e.g. heart
Muscles and muscle action
Muscle
Produces
Extension of the
upper leg
Pull the legs back at
the hips.
Running/good
posture
Flexion of the leg
at the knee.
Bend the legs at the
knees.
Sprinting: leg bends
Plantar flexion of
the foot
Straighten the foot so
you can stand on your
toes.
Running: pushing
onto the toes
Gluteals
Hamstring
Gastrocnemius
Main Action
Muscles and muscle action
Muscle
Produces
Trapezius
Rotates the
shoulder blades
backwards.
Latissimus
dorsi
Rotates upper arm
at the shoulder.
Triceps
Extension of the
arm at the elbow
Main Action
Hold and rotate the
shoulders and also
move the head
back and sideways.
Rowing
Pull arms down at
the shoulders and
back behind your
back. Butterfly
(swim)
Straighten the arms
at the elbow. Throw
a cricket ball.
Muscles and muscle action
Muscle
Deltoids
Biceps
Quadriceps
Produces
Abducts the
upper arm, from
the body.
Main Action
Raise the arms in
all directions at
the shoulders.
Serve in tennis.
Flexion of arm at Bend the arms at
elbow
the elbows.
To throw a
cricket ball.
Extension of leg Straighten the
at the knee
legs at the knees.
Kicking a
football.
Muscles and muscle action
Muscle
Pectorals
Abdominals
Produces
Main Action, Sport
Example
Adduction of arm
Raise the arms up,
sideways and
across the chest at
the shoulders.
Front crawl swim
Flexion and
rotation of the
trunk.
Pull in the abdomen
and bend the spine
so you can bend
forward.
Rowing
Muscles and movement
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Antagonistic muscles
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Skeletal muscles work across a joint and are attached to the
bones by strong cords known as tendons.
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They work in pairs, each contracting or relaxing in turn to create
movement.
Muscles and muscle action
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Flexion (bending) of the arm
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.
Antagonist
(Triceps
relax)
Agonist or Prime Mover
(Biceps contract)
How muscles work
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A muscle can work in two ways;
Isometrically
Isotonically
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ISOMETRIC  the muscle stays the same length, a
good example being during a tug of war, or when
holding the plank.
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ISOTONIC  the muscle changes length as it works.
Muscle Shortening= concentric
Muscle Lengthens= eccentric
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Long term effects of exercise on
the muscular system
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Increased muscle size (hypertrophy)
(Atrophy is a loss of muscle mass; may experience
when injured and stop training)
Potential injuries:
Soft tissue injuries: tears, pulls and strains
Prevention:
Warm up and cool down
Treatment:
RICE (Rest, Ice, Compression and Elevation)
The skeletal system
• The skeletal system includes all the bones in the
body.
•It maintains the body’s shape and supports it, keeps it
in position, and provides a structure to which muscles
are attached.
3 MAIN FUNCTIONS:
1. Movement
2. Support
3. Protection
3 Functions of the skeleton
SUPPORT
Our skeleton offers
support so we can
move, stand up ,
Sit down etc.
MOVEMENT
Bones meet to form
joints, which act at
levers. Tendons attach to
bones to muscles enabling
a variety of movements.
PROTECTION
Of vital organs
E.g. ribs protect heart
& lungs. Can prevent
serious injury
during sport.
Movement at joints
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Joint movements:
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Flexion – the angle at the joint is getting smaller.
Extension – the angle at the joint is getting bigger
Adduction – a body part moves towards the centre line of the body
Abduction – a body part moves away from the centre line
Rotation – the movement is spinning or turning
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Movement at joints
Hinge Joint
• Allows: flexion + extension
• Like hinges on a door
• Found at: elbow + knee
Ball and socket joint
• Allows: widest range of movement (all 5)
• Occurs when rounded head
of a bone fits into a cup-sized
cavity
• Found at: shoulder
(scapula + humerus)
and hip (pelvis + femur)
Exercise and the skeletal system
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Bones grow until you reach approx 18 years.
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Exercise can...
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Increase bone density
Allow ligaments & tendons to become thicker
and stronger.
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Weight bearing exercises
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Bones become lighter and weaker with age.
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Osteoporosis is when too much bone is lost,
the skeleton becomes weak and bones can
break very easily.
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Exercise can prevent osteoporosis,
particularly weight-bearing exercises such as
walking, running, skipping. They put pressure
on bones, increasing their strength.
INJURIES TO BONES...
Injuries to the skeletal system
•Stress fractures:
•An ‘overuse injury’ from muscles becoming
fatigued and not absorbing shock, OR, from
increasing exercise intensity too quickly.
•Activities played on hard surfaces such as
basketball, tennis and road running are susceptible
to stress fractures.
•Open and Closed Fractures – The Bone breaks
INJURIES TO JOINTS...
Injuries to the skeletal system
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Sprain:
Injuries to the skeletal system
Torn Cartilage:
Injuries to the skeletal system
Injuries to the skeletal system
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Dislocations:
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When a bone at a joint is forced out of its normal
position.
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Result of a hard blow causing a bone to be
displaced.
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The most obvious symptom is deformity and
swelling of the joint
Treatment for injuries
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The treatment for minor injuries:
 THE RICE PROCESS:
Rest
Ice
Compression
Elevation
Diet and the skeletal system
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Diet is essential for a strong, healthy skeletal
system.
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A balanced calcium-rich diet helps bones to grow
and increase density (milk, cheese, yoghurt).
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Vitamin D is essential to the growth and
maintenance of healthy bones and helps absorb
calcium.
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Smoking and too much alcohol have a toxic effect
on bones.