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Healthy Active lifestyles and how it can benefit you
Know how to explain it!
 Healthy, active lifestyle: a lifestyle that contributes positively to physical, mental
and social wellbeing and includes regular exercise and physical activity.
 Health: A state of complete mental, physical and social wellbeing and not merely
the absence of disease and infirmity
Classification of benefits for taking part
Physical
Mental
Social
Increase Fitness
Relieve and/or perform stress
and tension
Mental challenge
Increase confidence and selfesteem
Help the individual feel good
Enjoyment
Mix with others
Increase performance
Physical Challenge
Reduce chances of Heart Disease
Improve body shape/lose weight
Improve health related factors such
as:
- cardiovascular fitness
- Muscular Strength
- Muscular Endurance
- Flexibility
- Body Composition
Make new friends
Meet current friends
Develop team work
Work with others
Compete against others
Explanations of Benefits
 Increase Fitness – e.g. increase strength and flexibility
 Help the individual feel good – e.g. releases hormones that make you feel good, it is
good for your heart, lungs, muscles and bones and can improve body shape.
 Relieve stress and tension – it can make you feel better and provide a distraction
from work, school and family pressures.
 Increase confidence and self-esteem – completing a physical challenge e.g. the
London Marathon can make give people a sense of achievement.
 Improve health – the fitter you are the less likely you are to suffer from illnesses.
 Enjoyment – some people enjoy the social aspect or the competition etc
 Mental challenge – a sense of achievement e.g. climbing a mountain, winning a
competition, running a marathon.
Reasons for taking part:
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Cooperation
Competition
Physical Challenge
Development of friendships and social mixing
**Aesthetic Appreciation (watching/doing something that looks good) e.g.
watching a brilliantly executed goal, performing a gymnastic routine, performing
in ice skating, watching a slam dunk in basketball.
**Know these 5 especially Aesthetic Appreciation and how to explain, as they like to ask
this question!
Cooperation – allows you to develop team work skills such as communication, working
with others, important in everyday life or in sport teams such as football or netball.
Aesthetic appreciation – Enjoying and appreciating an activity because it looks good and
recognizing the quality of that activity. E.g..a trampolinist or gymnast performing a routine,
watching a footballer executing an excellent goal.
Competition – this allows you to try and beat yourself or an opponent e.g. run a race faster.
This can provide a mental and physical challenge
Physical Challenge – something that really PUSHES you, outside of your comfort zone,
challenges you mentally too. E.g. wanting to complete the London marathon
Developing friendships and social mixing – meeting new people and making new friends,
sharing a common interest, opportunities to meet up with friends, improves cooperation
skills, increases social activities ( rather than anti-social activities).
Influences on taking part
People
Family – parents/siblings may encourage/discourage participation or may have take part
themselves.
Peers – if friends take part, you are more likely to take part.
Role Models – e.g. David Beckham and Kelly Holmes, lead by example and inspire
people to take part.
Image
Fashion – sports equipment can be fashionable and expensive.
Media coverage - this increases popularity of sport e.g. more people play Tennis during
Wimbledon season, after the Olympic rowing success more people
wanted to try it out.
Cultural Factors
Disability – more and more opportunities for disabled sports but still lots of barriers
Age – some competitions/groups have age restrictions. Older age can prevent
participation.
Gender – lots of activities for male and females but some activities still biased e.g.
Netball tends to be female and women’s cricket and football are still taken less
seriously than men’s.
Race – racist abuse still occurs in sport. Some sports are tend to be more popular with
some races than others. Some races are limited by their religions e.g. Asian
women can be restricted by traditions and by the clothing they are expected to wear.
Resources
Availability – are their suitable facilities, clubs and resources
Location – what is locally available?
Access – can you walk, drive, bus etc.
Time – people who work may need late and weekend hours.
Health and Wellbeing
Illness and health problems – Injuries and Illnesses can limit people’s participation
Socio-economic
Cost – e.g. hire of facilities, club membership, lessons, equipment, shoes. Some activities
can be relatively cheap e.g. running. Others can be much more expensive e.g. golf which has
expensive equipment and club fees.
***New, so could come up!***
Initiatives to increase participation and keep people involved
There are many initiatives to encourage younger people to stay involved in sport or get
involved in more sport.
The reasons for this are:
 increase participation in sport to improve health, with a focus on priority groups
 retain people in sport through an effective network of clubs, sports facilities,
coaches, volunteers and competition
 create opportunities for talented performers to achieve success and their
contributions to the development of healthy lifestyles (Create more elite performers
and get more success for the country).
There are various agencies involved in providing more opportunities to get involved; these
include:
 Sport England – provide funding to support opportunities that might develop health
of the nation, particularly focus groups such as over 50’s, women, ethnic minorities,
etc. They also provide funding for clubs, facilities, coaches, competitions and
opportunities for talented young people. They run large events like Commonwealth
Games 2014, Olympic Games 2012 people watch events and want to get involved
 Youth Sport Trust – Run ‘Top programmes’ designed to encourages people of all
abilities to get involved in sport. They also run ‘Top Link’ which encourages young
people to run and organise their own sporting activities. This is run along with Sports
Leaders, so more people can get involved in sport as leaders or officials not just as
performers.
 National governing bodies – these are the agencies in charge of each sport e.g. UK
Athletics, FA (Football Association) England Netball, LTA (Lawn Tennis
Association) – these may organise competitions, clubs, fun days, taster sessions,
coaching in school etc. all aimed at getting more people involved in their sports.
Participation Pyramid
Elite
Young people tend to
focus on a specific
sport in which to train
More quality coaching
Performance
Participation
Most participants as
this is where people
begin to learn their
sporting skills, e.g. in
lessons and multisport sessions
Where people reach
sporting excellence
Players pass to national
squads
Young people participate
regularly in extra sporting
opportunities e.g., school
clubs and competitions
Foundation
As you go up the pyramid the number of people involved becomes less and less
Definitions (**Know these!)
Health
A state of complete mental, physical and social wellbeing and not merely the absence of
disease and infirmity
Fitness
The ability to meet the demands of the environment
Exercise
A form of physical activity which maintains or improves health and/or physical fitness
Performance
How well a task is completed
5 Components of HEALTH related fitness
Component
Definition
Cardiovascular The ability to exercise
the entire body for long
Fitness
periods of time
Muscular
Strength
Muscular
Endurance
Flexibility
Body
Composition
The amount of force a
muscle can exert against
a resistance
The ability to use
voluntary muscles many
times without getting
tired
The range of movement
around a joint
Sporting Example
Marathon runner
All games e.g. football to
last the full 90min of a
game
Weight lifter
Rugby scrum
Hitting ball in rounders.
Running (uses the legs lots)
Swimming (uses arms lots)
Tennis (uses arms lots)
Gymnastics
Badminton lunging for
shuttle
Football high kick
The percentage of body
Some sports have weight
weight that is fat, muscle restrictions or can provide
and bone.
advantage by being certain
weights.
e.g. boxing, jockey, rugby
player.
Test
Cooper 12min Run
Test Description
How many meters in
12min
Multistage Fitness
What Level you can
Test
get
Grip Dynamometer
Squeeze Dynamometer
as tightly as possible
Harvard Step test
Sit and Reach
Flexibility
Skin fold test
Wrist/waist
circumference
5 mins, step on and off
a box/step every 2
seconds at a regular
pace. Record pulse
after every minute. The
quicker it returns to
normal the fitter you
are.
How far you can reach
beyond your toes,
keeping your legs
straight.
The thicker your skin
fold the greater your
body composition
The larger the
measurement the
greater your body
composition
6 Components of SKILL related exercise
Component
A - Agility
Definition
The ability to change
direction at speed
B - Balance
The ability to keep
the centre of mass
over the base of
support (e.g. your
feet) – when static
(still) or Dynamic
(moving).
The ability to move 2
or more body parts
together
CCoordination
P - Power
The ability to
undertake strength
performance quickly
(strength x speed)
R - Reaction
Time
The time between the
presentation of a
stimulus and onset of
movement.
The rate at which a
person can move or
the time it takes to
cover a distance
S - Speed
Sporting Example
E.g. dodging a player in
football or netball.
Performing a flip in
Gymnastics.
Static example – holding a
handstand in gymnastics or
keeping balanced in archery.
Dynamic – maintaining a
stable position after throwing
a discus or not falling over
after a shot in basketball.
Dribbling a ball in football
Hitting a ball in rounder’s
Long Jumper, Sprint, Shot
Putt
Jumping for a rebound in
basketball
Shooting ball in football
100m (Stimulus – gun)
Goal keeper reacting to a shot
Badminton reacting to a
smash
Leg speed – sprinters, games
players
Hand speed – boxers, karate,
tennis
Test
Illinois
Agility Test
Standing
Stork Test
Juggling
tennis ball
Tennis ball
wall throw
Sergeant
Jump Test
Ruler Drop
test
30 meter
sprint
Test Description
Start lying down, then run in and out
of the cones as fast as possible. Less
than 17 sec is excellent, more than
24 sec is poor.
Put one foot on the knee of the other
foot and stand on one leg on your
toes. Time how long you can hold it
for.
How long you can juggle for before
dropping the balls.
Throw one ball against wall
alternating catching hand – how
many in 1 min.
Jump upwards. Reach and mark with
chalk how far you can reach
standing. Then see how far you can
reach when jumping – measure the
difference.
Partner holds and drops a ruler, you
must catch between your thumb and
finger. Measure the distance.
How fast you can run. Time.
PAR Q – physical activity readiness question (**this is new so likely to come up!)
This is a questionnaire that you must fill in before starting an exercise programme. Some
conditions may require a medical assessment and certificate signed by your doctor to say
you are fit to participate.
The questionnaire is assessing your medical history and may ask questions such as:
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Do you have any medical conditions e.g. a heart condition?
Do you have any injuries?
Are you pregnant?
Do you have diabetes?
Do you have asthma?
Have you had a cold or flu in the last 4 weeks?
SMART Targets (**this is knew so likely to come up!)
People set target (goals)to help increase their motivation and give themselves something to
focus on to improve.
SMART is a way to remember the key principles of goal setting.
S – Specific – Knowing exactly what you want to improve. E.g. “I want to improve my
fitness” isn’t very specific, I want to improve my cardiovascular fitness is more specific. I
want to be better at football isn’t very specific, I want to be better at controlling the ball is.
M – Measurable – This allows you to monitor any improvement e.g. if you run a further
100m in the cooper run, you know you have improved.
A – Achievable – Running an extra 100m after 4 weeks in the cooper run is achievable,
running a marathon after 4 weeks of training is not likely to be achievable.
R – Realistic – Saying you are going to train every day for 2 hours may not be realistic if
you have a full time job etc, it also doesn’t allow you to rest. Therefore planning what days
you can do may be more realistic.
T – Time bound – if you don’t plan a certain target date, it may be easy to put things off. If
you give yourself a 6 week time frame to improve, this may motivate you more to train and
achieve.
Principles of Training
**these always come up!
Know how to explain each principle, how to use these principles in a personal exercise
programme, know how the FITT principle works and how these improve performance.
Principles of Training the things you need to consider when structuring a training
or exercise programme such as your PEP.
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Specificity
Progressive Overload – FITT
Individual Needs/Differences
Rest and Recovery
Reversibility
Methods of Training
**these always come up too!
Know how to describe them, advantages of them, what sports they are suited to and how
they can improve health and fitness. Also know how to describe the difference between
them! E.g. what is the difference between Interval and Fartlek?!
Methods of Training are types of training sessions or ways to train.
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Continuous
Interval
Fartlek
Circuit
Interval
Cross
Principles ofTraining
Principle
Specificity
Individual
Differences
Progressive
Overload
Rest and
Recovery
Reversibility
Explanation
Examples
Matching the training
Goal Keepers in football would have different training requirements to a
requirements to suit the activity midfield player.
A marathon runner would have different training requirements to a
sprinter.
Matching the training to the
Each PEP should be personal to the individual. A person with low
requirements and needs of the fitness would not follow the training programme of a very fit person as
person
this would be too difficult and risk injury.
A centre in netball wouldn’t follow the same programme as a shooter, as
their requirements are different.
To GRADUALLY increase the Applying the FITT principle!!! Explained in detail below.
amount of overload (doing
F – Frequency, increase the number of times you train or laps/reps done
more than they normally do) so I – Intensity, e.g. the speed you run or weight you lift.
that fitness improvements can
T – Time, e.g. how long you spend doing it
be made without risk of injury. T – Type, e.g. running up hill instead of on the flat.
Rest: The amount of time given For example, in a 7 day week, an athlete may train for 3 days, rest 1 day,
for recovery.
train 2 days, rest 1 day, to allow for recovery and adaptation to occur on
Recovery: the time required to the days off.
repair damage to the body
caused by training or
competition.
This means losing fitness when E.g. having 2 weeks on holiday without doing anything, your
you have stopped training.
performance may decrease.
(fitness is reversed)
Methods of training
Type/Method
Description
Advantages
Sports/Activities
Continuous
Steady Training, no rest periods,
usually lasts for at least 15-20
min. lower intensity.
Interval
Alternating periods of work (high
intensity) and rest (low intensity).
E.g. jog 5 min, walk 2 min, jog 5
min, walk 2 min. jog 5 min.
Or sprint 50m, walk back, sprint
50 m, etc
Swedish word for’speed play’.
Fartlek is a combination of fast
and slow variations in speed. It
may also include a variation in
distance and terrain.
Good to improve
endurance, cheap, can be
done any where, easy to
progress.
Good for games players,
more interesting, can be
used for aerobic or
anaerobic, allows for
recovery.
Marathon, cross
country, cyclists, long
distance swimmers,
rowers.
Footballers, rugby,
netball, basketball,
sprinters, hockey.
Can be done anywhere,
uses different terrain,
can be more interesting,
ideal for games players,
programmes of work and
rest can be varied.
Allows for rest in
between stations or in
varying muscle groups.
Simple to set up and
fairly cheap.
Can be adapted to suit
any individual and any
fitness or skills need.
Can use a variety of
exercises.
Can uses, free weights,
All games: football,
netball, basketball etc.
because of the constant
changes of pace during
these games!
Fartlek
Circuit
Weight
Consists of a series of exercises
(stations) arranged to avoid
exercising the same muscles
groups consecutively. Eat station
can be performed for a certain
time or number of reps. Can be
arranged as a fitness circuit or
skills circuit.
Number of exercises depends on
whether you want whole body
work out or specific muscles.
Football, netball,
athletics, rounders,
rugby etc
Strength/power events.
E.g. weight lifting,
athletics – sprinting,
How it improves
Health & Fitness
Cardiovascular
Endurance.
Muscular
Endurance.
Cardiovascular
fitness, muscular
endurance, speed.
Can be adapted for
aerobic or
anaerobic.
Cardiovascular
fitness, muscular
endurance, speed.
Strength, muscular
endurance, agility,
coordination,
power, speed, cv
fitness.
Muscular
endurance,
muscular strength,
Cross
Weights and reps depend on what
you are trying to improve e.g.
strength=more weight less reps;
muscular endurance= lower
weight more reps. Number of sets
usually 2/3 e.g. 2 sets of 10 reps.
Recovery should be about 1-2 min
between sets. And frequency of
training must allow for rest days
or easier training days.
This contains a mixture of
training, which can make thing
more interesting and can reduce
stress on certain parts of the body.
E.g. running on roads each day
can cause knee and back
problems.
Individuals may use a variety of
the methods above to suit their
individual needs. E.g. sprinters
could use interval, circuit, weight
training. A netballer may use
weight, fartlek and interval
training.
resistance machines,
body weight, other
weighted objects. Easy
to monitor and overload.
Can be used to improve
muscular endurance and
strength depending on
programme.
throwing, jumping.
Rugby.
Lowers risk of injury
Any!
More interesting
Can be used to address
different training/fitness
needs. Can be adapted to
weather conditions.
Different muscle groups
worked.
Can be used in most
sports.
speed, power.
Muscle size
(hypertrophy)
All of the above!
Analyzing training sessions.
Heart rate – the number of beats per minute
A lower heart rate suggests the heart is more efficient at pumping the blood around the body with fewer beats.
Working heart rate
is measured during or immediately after exercise and provides an idea of how hard the heart is working and therefore the
intensity of which the athlete is working. I.e. if their working heart rate is low they may not be working hard enough.
Maximum heart rate
Is approximately 220 – age
Target heart rate or target zone
To improve or work aerobically a person needs to work between 60%-80% of their maximum heart rate. To work more
anaerobically a person needs to work at above 80% of there Maximum heart rate.
E.g. a 20 year old would have a maximum heart rate of 200 bpm. To improve their target heart they need to work between
120bpm and 160bpm (60%-80% of rpm)
Recovery rate
The faster your heart rate returns to normal the fitter you are. This because the cardiovascular system is much more efficient at
removing waste products such as carbon dioxide and lactic acid and in getting more oxygen to the muscles for recovery.
Energy Systems
Aerobic
WITH Oxygen
Slow Release of energy
More energy
Longer lasting
Oxygen + Glucose = Energy + Water+
Carbon dioxide
Activities such as: jogging, long
distance swimming, long distance
cycling, walking.
Anaerobic
WITHOUT Oxygen
Fast release of energy
Less energy
Lasts short period of time
Glucose = Energy + Lactic Acid
Activities such as: sprinting, throwing,
kicking, and jumping. Cycle sprint, swim
sprint.
Warm-up
Reasons to do it:
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Prevent injury
Improve performance
Practice skills before match
Prepare psychologically for event
1. Cardiovascular warm up/pulse raiser
E.g. skipping, running, jogging.
- raises heart rate
- increases body temperature
2. Stretching
- Static – hold stretches for 10-15 seconds
- Dynamic stretching – bouncing stretches, stretching whilst moving.
3. Specific skills practice
E.g. footballer practicing passing, netballer practicing shooting etc
Session Structure
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Warm up – as above
Main activity – depends on the sport or what the person/group needs to improve
Cool down
- Helps the body return temperature and heart rate back to normal
- Removes lactic acid (a poison which causes muscle soreness and stiffness)
- Gentle exercise and stretches
- Helps create relaxation
Diet
7 components of diet
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Carbohydrates
Fats
Proteins
Fibre
Water
Vitamins
Minerals
Macronutrients – carbohydrates, fats, protein
Micronutrients – minerals, vitamins
Carbohydrates are the sugars and starches found in certain foods.
Carbohydrates are stored in the liver and muscles as glycogen.
Glycogen converts to glucose and is used as energy for the muscles, brain and other organs.
Excess carbohydrates are stored as fats.
Carbohydrates can be divided into two sub-groups:
 Simple carbohydrates
 Complex carbohydrates
Simple carbohydrates consist of one or two sugar units. For example: sugar, sweets, honey
Complex carbohydrates consist of hundreds of sugar units. For example: Bread, Pasta,
Rice, Potatoes.
Which of these do you think lasts longer?
Carbohydrates aid the sportsperson by providing a ready source of energy for when the
muscles need it. Athletes need lots of carbohydrates.
Protein
Protein from food helps to build muscle and repair tissue, which is essential after an injury.
Protein is also used to provide energy.
Protein is found in meat, fish, eggs, nuts, pulses (lentils, peas and beans).
 Excess protein is converted into fat.
 Sportspeople who need large muscle size will take in extra proteins for this effect,
protein is also used for energy.
Fat
Fats are a form of stored energy, released slowly when there is a lack of carbohydrates. Fats
also provide insulation.
 Fats are found in butter, oils, cheese, milk.
Sport People need them for:
 Increasing the body size and weight, important for sports that require extra bulk.
 Storing energy that is slowly released when there is a lack of carbohydrates.
 However, unnecessary weight can inhibit performance and lead to high cholesterol
levels
Vitamins
Vitamins are key nutrients that the body needs in small amounts to grow and stay strong.
There are 13 vitamins in total.
Vitamins aid the sportsperson by helping with:
 Vision
 Production of red blood cells
 Blood clotting
 Condition of bones and teeth
 Skin condition
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A – milk, cheese, carrots, liver for vision.
B1 – whole grains, nuts and meat for the release of carbohydrates
C – fruit and veg for immune system, bones, teeth etc
D – milk, fish, liver, sunshine for healthy bones and skin
E – oil, wholemeal, bread and cereals for growth.
Minerals
These are nutrients needed by the body to help it function properly. 2 main minerals:
 Iron helps the production of red blood cells and the way oxygen is carried in the body
by haemoglobin. Iron comes from liver and green vegetables.
 Calcium helps bones to grow and remain strong and comes from milk, cheese and
cereals. Prevents Osteoporosis.
Fibre
Fibre (or roughage) helps digestion but contains no nutrients.
There are two types of fibre:
 Insoluble: this adds bulk to food, helping it to move through the digestive system. E.g.
cereal and bread.
 Soluble: helps to reduce cholesterol, keeping the heart healthy. E.g. fruit and veg.
Water
Drinking water is extremely important when exercising, as the body demands more oxygen,
nutrients, heat control and waste removal.
Two-thirds of the body is made up of water.
 Sportspeople need to constantly replenish water lost through sweat, urine and
condensation when they breathe.
 In extreme heat more water is needed to stop the effects of dehydration and
heatstroke.
Carbohydrates
Protein
Fat
Water
Fibre
Vitamins
Minerals
Energy
Growth and repair of muscles
Energy and insulation
Prevent dehydration
Digestion
Bones, vision, red blood cells, immune
Prevent osteoporosis, increase red blood cells
Definition of a balanced diet:
Daily intake of food containing
right amounts and types of
nutrients
Carbo-loading
 How endurance athletes change their diet the week before an event.
1. They reduce their carbohydrate stores by eating a diet of consisting of fat and protein
over 3 days, and train hard.
2. 3 days before the event they eat lots of carbohydrates and train lightly, raising the
carbohydrate (glycogen) stores
Timing when you eat
At the beginning of exercise more blood is directed to the muscles. Less blood is therefore
available for digestion which can then cause stomach cramps and discomfort if you have
recently eaten. This is why exercise is not recommended until 2 hours after you have eaten.
The blood flow re-directing is known as Blood Shunting and is also used to in
thermoregulation (body temperature control) to cool the body or keep it warm.
How diet affects performance
 Strength events – athletes requiring a lot of strength will often eat more protein to
help build and repair muscles. E.g. a weightlifter, sprinter, rugby player.
 Endurance events – People who compete in endurance events require enough energy
to last them over prolonged periods therefore they require higher amounts of
carbohydrates, and water. E.g. marathon running, cycling.
 All events – require intake of water before, during (small amounts) and after; will
require carbohydrates; will avoid too much fat.
Factors affecting optimum weight
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Height
Gender
Bone Structure
Muscle Girth
Genetics.
To Gain weight e.g. like a boxer or rugby player might want. Energy intake (calories eaten)
must be greater than energy expended (activity etc).
To lose weight e.g. like a boxer or jockey may need. Energy intake (calories eaten) must be
less than energy expended (activity etc).
To increase weight
To lose weight
 Overweight – having weight excess to normal for height and gender.
 Underweight – having weight less than normal for height and gender.
 Over fat – having more fat in excess to normal
 Obese – a person who is extremely over fat
 Anorexia – an eating disorder (psychological problem) resulting in severe loss of
appetite.
This is the most dangerous disorder as it can cause a serious lack of nutrition.
Somatotypes
Endomorph
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Wide hips
Narrow shoulders
Very fat arms and legs
Very fat body
Thin ankles and wrists
The word ‘Dumphy’ will help you remember
the body shape of an enDomorph
Sporting examples: Sumo wrestlers, weight lifters, rugby forward.
Mesomorph
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Wide shoulders.
Narrow hips.
Muscular arms and legs.
Muscular body.
Very little body fat.
The word ‘Muscular’ will help you remember the body shape of a
Mesomorph.
Sporting examples: 100m sprinters, rugby winger, football defender.
Ectomorph
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Narrow body.
Very thin arms and legs.
Very thin body.
Little body fat.
Very little muscle
The word ‘Thin’ will help you remember the body shape of an
ecTomorph.
Sporting examples: high jumper, endurance runner.
Performance Enhancing Drugs
Anabolic Steroids
Effects - Increase Muscle Mass & Bone Growth (increases strengths)
Sporting Example - Allow the athlete to train for longer. Dwain Chambers 100m took them
to increase his performance.
Side Effects - Deepens voice, excess hair. Increase Aggression, increase risk of heart attack,
high blood pressure, greater risk of injury, infertility in women, death.
Beta Blockers
Effects - Lower stress levels and anxiety by reducing heart rate etc.
Sporting Example - Help in sports where steadiness is needed e.g. snooker, archery,
shooting, gymnastics, motor cycling.
Risks/Side effects - Reduce the heart rate too much, tiredness, depression, insomnia.
Diuretics
Effects - Increase the amount of urine produced.
Sporting example - This can help performers lose weight e.g. jockeys or boxer. OR it can
help mask the use of other drugs by forcing it out of your system in urine.
Risks/Side effects - Dehydration causing dizziness, muscle cramps etc. Kidney Problems.
Narcotics/analgesics
Effects – act as a pain killer
Sporting Example – allows athletes to continue training or competing when injured.
Risks/Side effects – further long term injury, loss of concentration, emotional effects.
Stimulants
Effects: increase alertness (by speeding up the nervous system) overcome tiredness, offsets
the effects on lactic acid.
Sporting example – baseball players, boxers, footballers use it to be more alert and react
faster.
Side effects – insomnia, irritability, irregular or faster heart beat, high blood pressure.
Peptide Hormones
Human Growth Hormone:
Effects – increase muscle growth and aid recovery from injury or heavy training.
Sporting example – a sprinter may take to allow to build muscle quicker for more power, or
too allow him/her to training harder for longer.
EPO
Effects - Increase the production of red blood cells so more oxygen can be carried around the
body and remove lactic acid.
Sporting Example: A long distance runner may take it to allow for greater oxygen carrying
ability and removal of waste products to allow them to run faster for longer.
Side effects – thickens the blood, making it more difficult for blood to pass through
capillaries and therefore increases the chances of a heart attack or stroke.
Recreational Drugs
Smoking & Nicotine
Nicotine is a stimulant and can raise awareness however it is very addictive.
Smoking is a main cause of coronary heart disease (CHD) damages the cardiovascular
system. Smoking damages the cardiovascular system particularly the heart, the blood vessels
and the oxygen carrying capacity of the blood. It also caused high blood pressure.
Smoking Negativley affects performance.
Alcohol
Has a calming effect and can slow down reaction time and impairs judgment therefore
decrease performance and can be dangerous.
Other risks include dehydration and increased risks of liver damage.
Socially Unacceptable Drugs – are illegal and include heroin, cocaine, cannabis, ecstasy.
All of these are dangerous and can lead to health problems or even death.
Socially Acceptable Drugs – these may bought over the counter or prescribed by a doctor
such as paracetamol and aspirin. These are not so dangerous unless taken in large quantities.
Drug
Anabolic steroids
e.g. Testosterone
Beta Blockers
Diuretics
Narcotic analgesics
e.g. – Morphine &
Heroin
- Codeine
Stimulants
e.g. - Caffeine
Amphetamines
Hormones
(Peptide &
Mimetics)
Effects
Sporting example
Dangers/Side Effects
Risk and injury prevention
 Warm-up – warmer muscles and joints are less likely to get injured.
 Cool down – prevents muscles sorness by removing lactic acid etc
 Checking equipment and facilities e.g. making sure all equipment is in working
order, not damaged.
 Correct clothing – e.g. making sure your wear shin pads, gum shield, football boots
(prevents slipping), helmets, remove jewelry.
 Balanced competition
- Age – making sure younger children don’t play against older children or adults, size
and strength differences can cause injury.
- Gender – Men and women tend to play separate especially in contact sports due to the
difference in size and strength.
- Weight – used in sports like boxing and wrestling, this is to account for different body
sizes, e.g. so a 6ft 20 stone boxer doesn’t take on a 5ft 8 stone boxer.
- Handicap – used in golf, this way people of different abilities can play together. E.g. a
more able golfer has to try and putt the ball in the hole in less shots than a less able
golfer.
 Playing within the rules of the competition. e.g. no fouls such as a 2 footed tackle,
no contact, no high tackles in rugby, not aggression e.g. throwing a racket.
Muscular System
Deltoids
Trapezius
Pectorals
Triceps
Biceps
Latissimus Dorsi
Abdominals
Gluteals
Hamstrings
Quadriceps
Gastrocnemius
Front View
Back View
You need to be able to label each muscle and know what movement it is responsible for.
Toned muscles prevent;
 poor posture,
 reduce the chances of injuries
 increases strength
 increases your working capacity
Immediate effects of exercise
 Exercise increases the muscles demand for oxygen and glycogen in order to provide
energy to meet the demands of the activity.
 When the body works harder, more waste products are produced, so more blood is
pumped around to remove this.
 When the intensity is low the body can work aerobically for a long time.
 When the intensity is high and the demand for oxygen is so high, the muscles can not
get enough, therefore producing lactic acid.
 When lactic acid builds up eventually the muscles will not be able to continue. Lactic
acid makes the muscles ache, stiffen and cause cramp.
Isotonic Contractions – muscle contraction that results in limb movement. (contraction
with movement)
Isometric Contraction – muscle contract where the muscle tenses but does not lengthen.
(Still position)
Long-term effects of exercise
With training muscles increase in strength and size.
Hypertrophy – an increase in muscle mass and size
Atrophy – a decrease in muscle mass and size (usually due to injury or stopping training)
Muscles are attached to the bones by tendons. Muscles are arranged in Antagonistic pairs,
where one muscle contracts (and shortens) and the other relaxes (and lengthens).
E.g. Bending of the arm – Bicep contracts, Tricep relaxes.
Soft Tissue Injuries
Tears, pulls and strains.
Prevent by warming up and cooling down.
Treatment: R – Rest
I – Ice
C – Compression
E- Elevation
Skeletal System
3 functions of the skeleton
 Movement
 Support
 Protection e.g. the skull and other organs.
A joint it where 2 or more bones meet.
The 2 types of joints that you need to know about are the Hinge joint and the Ball and
Socket Joint
The Hinge Joint
This includes the Elbow and the Knee Joint.
It is Capable of Bending (Flexion) and Straightening (Extension)
 E.g. the elbow flexes on a bicep curl, and extends to straighten the arm.
 The knee joint, flexes when a footballer prepares to kick the ball and then extends to
strike the ball.
The joint is connected by 2 smooth shallow surfaces and held in place by strong Ligaments
The Ball and Socket Joint
This includes the Hip Joint and the Shoulder Joint.
It is capable of flexion, extension, adduction, abduction and rotation.
It is called a ball and socket joint as one bone such as the Humerous (arm) is a long bone
with a ball like end and the other is a cub shaped socket (shoulder) in which the femur fits in
to. These are covered in cartilage and held in place by ligaments.
Examples include
 Bowling in cricket (forward rotation), swimming back crawl (backward rotation)
 Abduction occurs as the arm is brought behind the body in preparation to throw a ball
or javelin.
1.
Extension:
Straightening or extending a limb.
Example: the arm can be
extended at the elbow.
3. Abduction: Moving a limb away from the
centre line of the body.
Example: The leg can be moved away
from the centre of the body at the hip.
2.
Flexion: Bending or flexing
a limb.
Example: the leg can be flexed
at the knee.
4. Adduction: Moving a limb towards
the centre line of the body.
Example: The arm can be moved
towards the centre of the body at
the shoulder.
5. Rotation: This is a turning or rotational
movement of a limb or body part.
Example: the head can be rotated at
the neck.
Effects of exercise on the Skeletal System
 Increases bone density when bones become heavier and stronger
 Ligaments (bone to bone) and Tendons (bone to muscle) become thicker and stronger
increasing joint flexibility and more power of movement
Weight-bearing exercise
 As people get older their bones become lighter and their density and strength is
reduced. If too much is lost i.e. due to lack of activity or nutrients then the skeleton
can become weak this is called Osteoporosis.
 Putting weight and pressure on certain bones by doing activities such as walking,
running, aerobics etc can help strengthen bones.
 Yoga is also a useful weight bearing exercise as it also improves balance, reducing the
chances of falling.
Injuries to the Skeletal System
Bones
Old and young people are always more susceptible to bone injuries, as old people have
weaker bones and young people have soft bones that are still growing.
Fractures
A fracture is a cracked or broken bone.
 Closed Fracture – the skin is not broken or damaged
 Compound Fracture – the broken bone protrudes (sticks out) through the skin.
 Simple Fracture – fracture takes place in one line, no displacement of the bone, only
part of the bone breaks.
Stress Fractures
These can occur due to:
 overuse
 a result of the muscle become fatigued and unable to absorb shock.
 increasing the amount or intensity of exercise too rapidly
 using hard surfaces
 Poor fitting shoes.
Joint Injuries
Tennis/Golfers elbow
Overuse injury – pain around the elbow.
Dislocations
This is when a bone at a joint is forced out of its normal position caused by a hard impact.
The most obvious sign is deformity and swelling at the joint.
Sprains
A sprain is a damage ligament (A strain is a torn/pulled muscle), this occurs such as a
twisted ankle in netball or football.
These usually occur due to twisting or stretching too far past the normal range of a joint due
to falling, twisting or colliding with another player.
Torn Cartilage
Cartilage is a firm elastic substance found at the ends of the bones of a synovial joint.
Tearing it for example at the knee, can often be cause by pivoting on one foot. If the
cartilage is torn the sufferer will often be in pain and fall to the ground.
Treatment
R- Rest – stop playing or training
I – Ice – apply ice to reduce any swelling.
C – Compression – use pressure to apply the ice pack and help relieve pain
E – Elevation – keeping the injury raised can reduce swelling
Diet
Calcium – helps keep bones strong and help bone growth e.g. dairy products
Vitamin D – essential for growth and maintenance of healthy bones
Smoking and Alcohol can weaken bones.
Cardiovascular System
During Exercise:
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Heart rate increases
Blood pressure increases
Breathing becomes deeper and faster
Body temperature increases (average temperature for a human is 37c)
Sweating starts and the body requires fluids
Lactic acid and waste products produced
Heart Rate - The number of beats per minute
During exercise heart rate increases because the muscles require more oxygen and nutrients
such as glycogen which are carried in the blood. As a result the heart has to work quicker to
pump the blood around the body in order to meet the demands
Blood Pressure – the force exerted by the blood on the walls on the blood vessel.
(Imagine a hose pipe – if the tap was only trickling the pressure (force) on the walls of the
pipe would be low, if the tap was on full, the pressure against the hose pipe wall would be
high)
2 types of pressure
 Systolic pressure – this is maximum pressure in the arteries when the heart contracts
 Diastolic pressure – this is the pressure of the blood during the relaxation phase
(when the heart is filling up)
 Pulse pressure - is the difference between systolic and diastolic.
**Know the figures below for a healthy blood pressure
Systolic
Diastolic
Pulse Pressure
140 mmHg
85 mmHg
Between 30-50
What causes high blood pressure?
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Overweight
Alcohol
Smoking
Too much salt
Stress, anxiety, worry
Lack of exercise
**Stroke Volume – the volume of blood pumped out (of the ventricle) per beat
(the higher the stroke volume, the more blood the heart can pump out)
During immediate exercise this increases. With regular exercise the heart (as a muscle)
becomes bigger and stronger and can therefore increase the amount of blood pumped out.
This increases the stroke volume and lowers the resting heart rate (as the heart doesn’t have
to beat as fast).
Memory thing - imagine a room filled with water, if you just have a little cup, you would
have to work faster to remove the water. If you had a big bucket (greater stroke volume) you
could remove more water per scoop so would have to work as fast.
**Cardiac Output – the amount of blood pumped out of the heart per minute
This is calculated by multiplying the heart rate (beats per minute) by the stroke volume
(amount of blood per beat). Heart Rate x Stroke Volume
This also increases with exercise.
With regular exercise a person recover rate is much faster, because the cardiovascular
system become more efficient at pumping oxygen in the blood to the muscles and removing
waste products.
Like other muscle rest is important to allow for adaption. During rest the heart will be able to
grow in size and thickness and increase the number of capillaries.
Things that increase the chances of Coronary Heart disease

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High cholesterol
Recreational drugs
Lack of exercise
Stress
Cholesterol
Cholesterol is a fatty substance carried in the blood by lipoproteins. There are 2 types of
Lipoprotein.
 High Density Lipoprotein (HDL) – this is good cholesterol as it contains more
protein than fat and can carries the cholesterol from the arteries (where it can cause
blockages) to the liver so it can be removed by the body.
 Low Density Lipoprotein (LDL) – this is known has bad cholesterol as it contains
more fat than protein. This can lead to a build up of plaque which can cause
blockages, and make it harder for blood to flow through the arteries.
Recreational Drugs (smoking and alcohol)
 Increase blood pressure
 Lower HDL
 Increases risks of blood clots
Lack of exercise
 Weak cardiovascular system
 Increase chance of obesity
Stress
 Increased blood pressure
Respiratory System
The main function of the respiratory system is to take on oxygen and remove carbon dioxide.
This is known as gaseous exchange.
Gas
Oxygen
Carbon Dioxide
Inhaled
20%
16%
Exhaled
0.04%
4%
When we breath out there is less oxygen as the body utilizes its. More carbon dioxide is
breathed out because the body produces this as a waste product.
During exercise, the depth and rate of breathing increases.
With regular exercise the body’s lung capacity is increased to enable more oxygen to be
taken in with each breath.
**Tidal Volume – the amount of air inspired and expired with each normal breath at rest or
during exercise.
**Vital Capacity – the greatest amount of air that can me made to pass into and out of the
lungs by the most forceful inspiration and expiration.
**Oxygen Debt – the extra oxygen consumed during recovery from a period of strenuous
exercise in comparison to normal.
Regular exercise and the respiratory system
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Carbon dioxide is removed more efficiently
Oxygen is transported to the muscles more effectively
Vital capacity increases as the body becomes more efficient
More alveoli for gaseous exchange so more oxygen can pass in to the blood
More capillaries for more oxygen to get in to the blood.
** More efficient is the key word!
The effects of smoking on the alveoli and gaseous exchange
 Smoking makes the alveoli less stretchy and less efficient making it more difficult to
get oxygen in and carbon dioxide out, hence why smokers get short of breath.
Good Luck!