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GCSE PHYSICAL EDUCATION REVISION GUIDE, PART TWO Different Body Types 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 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 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 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 Factors affecting optimum weight: Height Gender Bone Structure Muscle Girth Genetics Optimum weight in sport 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. A jockey; short with small bone structure & minimum amount of muscle. Some people need to lose weight to reach their optimum weight (e.g. boxing) Weight-related conditions 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 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 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 Heart, Blood and Blood Vessels. Heart pumps blood around the body (2 main functions): 1. To supply the body with oxygen/nutrients To remove waste products such as carbon dioxide 2. The CV system 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 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 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 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 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 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 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 The muscular system describes all the muscles in the body and how they work. It is the driving force behind movement, which happens as a result of muscles contracting and lengthening. Voluntary muscles bring about movement, these are the ones that can be consciously controlled and we use in sport and physical activity. 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 Antagonistic muscles Skeletal muscles work across a joint and are attached to the bones by strong cords known as tendons. They work in pairs, each contracting or relaxing in turn to create movement. Muscles and muscle action 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 A muscle can work in two ways; Isometrically Isotonically ISOMETRIC the muscle stays the same length, a good example being during a tug of war, or when holding the plank. ISOTONIC the muscle changes length as it works. Muscle Shortening= concentric Muscle Lengthens= eccentric Long term effects of exercise on the muscular system 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 Joint movements: 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 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 Bones grow until you reach approx 18 years. Exercise can... Increase bone density Allow ligaments & tendons to become thicker and stronger. Weight bearing exercises Bones become lighter and weaker with age. Osteoporosis is when too much bone is lost, the skeleton becomes weak and bones can break very easily. 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 Sprain: Injuries to the skeletal system Torn Cartilage: Injuries to the skeletal system Injuries to the skeletal system Dislocations: When a bone at a joint is forced out of its normal position. Result of a hard blow causing a bone to be displaced. The most obvious symptom is deformity and swelling of the joint Treatment for injuries The treatment for minor injuries: THE RICE PROCESS: Rest Ice Compression Elevation Diet and the skeletal system Diet is essential for a strong, healthy skeletal system. A balanced calcium-rich diet helps bones to grow and increase density (milk, cheese, yoghurt). Vitamin D is essential to the growth and maintenance of healthy bones and helps absorb calcium. Smoking and too much alcohol have a toxic effect on bones.