Download GCSE PHYSICAL EDUCATION

GCSE PHYSICAL
EDUCATION
EASTER REVISION COURSE
Section A: Factors affecting
participation in physical activity
1.
2.
3.
4.
5.
6.
Reasons for taking part in physical activity.
Body composition
Diet
Somatotypes
Cardiovascular fitness 1
Cardiovascular fitness 2
Section B: Training and Exercise
7. How training and fitness affect the heart
8. Respiratory fitness
9. The effects of exercise
10. The principles of Training
11. Types of training
12. Muscular strength and muscular
endurance
Section C: Anatomy and physiology
13. Bones
14. Joints
15. Muscles
Section D: Safety
16. Flexibility, risk assessment and posture
17. Motor skills and drugs in sport
1. Reasons for taking part in physical
activity.
Reasons why take part in sport
1. Physical
2. Social
3. Psychological
Hints and Tips:
In the examination you will need to be
able to relate the reasons for taking
part in certain sports to a certain profile.
Make sure you can adapt the reason
you have learnt for different types of
sports people.
Different assets for different sports
There are many different factors that affect
participation and performance. Examples
 Body build
 Speed
 Endurance
 Strength
 Power
Hints and Tips
There are six skill related fitness factors (motor skills):
 Agility
 Balance
 Co-ordination
 Power
 Reaction time
 Speed
THINK OF DIFFERENT SPORTS AND IN WHAT
ORDER THESE WOULD BE IMPORTANT.
Other factors
 Performer’s social background
 Psychological aspects
Health, exercise, fitness and
performance
Definitions:
You need to know the definitions
Health
Health is a state of complete mental,
physical and social well-being not simply the
absence of disease or infirmity.
Exercise
Exercise is a form of physical activity done
primarily to improve one’s health and
physical fitness.
Fitness
Fitness is the ability to meet the demands of
the environment.
Performance
Performance is how well the task is
completed.
Hygiene
Hygiene is a term related to the principles of
maintaining good health.
Body composition
Body composition is defined as ‘ the
percentage of body weight which is fat,
muscle and bone’
Optimum body weight
This is a person’s most favourable weight
considering their body shape or build.
Hints and Tips:
Remember it is quite possible for two people
to be of the same heights and different
weights but both be at their optimum weight.
Overweight, Overfat and Obese
Overweight is defined as having weight in
excess of normal, not harmful unless
accompanied by overfatness.
Overfat
Overfat is the term used to describe a
person who has too much body composition
as fat; men having more than 19% and
women 26%.
Obese
A term used to describe extremely
overweight, often considered as 20-35%
above normal, probably best described as
an extreme overfat condition.
Hints and Tips: Learn to explain why
optimum weight varies according to weight, sex,
age, height, bone structure and muscle girth.
Diet and Sport
Consider different dietary requirements for
different sports.
Examples: Shot putter v Gymnast v Long
distance runner.
Energy Balance
Weight loss and gain or keeping your weight
constant are regulated by the amount of
calories (or Kilocalories) you eat.
Hints and Tips: Make sure you can explain
the reasons why an individual’s diet
depends on body type and the sport they
train for.
3. Diet
Seven factors of a balanced diet.
1. Carbohydrates
2. Fats
3. Proteins
4. Vitamins
5. Minerals
6. Water
7. Fibre
4. Somatotypes
This is the technical name for body type,
also referred to as body build or physique
Scoring body types
Measurements are taken and a score is
given out of seven.
# Endomorph (fat score)
# Mesomorph (muscle score)
# Ectomorph (thinness score)
Hints and Tips: Make sure you can explain
different types of somatotypes to different sports
and how this affects performance.
5. Cardiovascular Fitness 1
Concerned with the fitness of
# the heart
# the blood
# the blood vessels
The circulatory system
The heart works as a double pump.
The right hand side of the heart carries de
oxygenated blood.
The left side oxygenated blood.
The septum separates the two.
Where the blood goes
Blood is pumped away from the heart from
two routes.
# to the lungs
# to the working muscles
Hints and Tips: Learn the anatomy of the
heart – atrium, ventricles, valves and blood
direction.
The Pulmonary system
De-oxygenated blood:
right atrium – through the vena cava –
tricuspid valve – right ventricle – into
pulmonary system – lungs – back to the
heart as oxygenated blood.
The systemic system
Left atrium – oxygenated blood – bicuspid
valve – left ventricle – semi lunar valve – out
of aorta – to working body.
Hints and Tips: If its going away from the
heart, it starts with an A.
If its going to the heart it starts with a V.
6. Cardiovascular fitness 2
Blood vessels
 Arteries, veins, and capillaries all carry
blood but are constructed differently.
Hints and Tips:
Aorta – Arteries – Arterioles – Capillaries –
Venules – Veins – Vena Cava
Blood
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Blood plasma
Red cells (carry haemoglobin)
Haemoglobin (attracts oxygen)
White cells (fight infections)
Platelets (clot blood)
Section B - Training and Fitness
How training and fitness affect the
heart
Heart rate – the number of times the heart
beats per minute.
Maximum Heart Rate
220 – age = maximum heart rate
Stroke volume
The amount of blood pumped by the heart
with each beat
Cardiac Output
the amount of blood pumped by the heart
each minute
CO = HR x SV
Tests for cardiovascular fitness
 Multi stage fitness test (Bleep test)
 Cooper 12 minute run test
 Harvard step test
Hints and Tips: Know what resting HR,
working HR and recovery rates mean.
8. Respiratory fitness
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Breathing
Passage of air
Alveoli
Gaseous exchange
Respiration and Sport
Breathing
 Role of ribs (intercostal muscles)
 Role of diaphragm
Passage of air
 Through the nose which filters and warms
the air.
 Trachea – bronchus – bronchioles - alveoli
Alveoli and gaseous exchange
 Alveoli – contact with capillaries – oxygen
delivered to working muscles – carbon
dioxide taken out.
Hints and Tips: Understand and explain
gaseous exchange and relate it to sporting
situations.
9. The effects of exercise
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faster heart rate
quicker and deeper breathing
rise in body temperature
sweating
muscle ache
Hints and Tips: explain why these happen and
link these effects to the respiratory system.
Exercise and its effects on the heart
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Increase in stroke volume
Quicker recovery
Slower resting heart rate
Increase in number of capillaries
Cardiovascular system – improved
efficiency.
Exercise – Aerobic and Anaerobic
exercise
 Both systems improve with training.
 Aerobic improvements in endurance.
 Anaerobic improvements in events requiring
short bursts of energy.
10. The Principles of Training
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Consider individual needs
Consider specificity
FITT principle
Consider Overload
Consider Progression
Consider Reversibility
11.Types of training
 Interval training – periods of work followed
by periods of rest. High intensity – good for
anaerobic work.
 Continuous training – working continuously
at moderate to slow speed.
 Fartlek – (speedplay) Running at various
speeds over varying distances and terrain.
 Circuit – variety of exercises in a circuit.
Muscular strength and muscular
endurance
 Muscular strength is the ability of the
muscles to exert force, or the amount of
force required to produce a single maximum
effort. E.g. Weight lifting
 Muscular endurance is the ability to use the
voluntary muscles many times without
getting tired.
Different muscular contractions
 Isotonic contraction – the muscle has
contracted and movement has taken place.
 Isometric contraction - the muscle has
contracted but no movement has taken
place.
Section C: Anatomy and physiology
13. Bones
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Label the skeleton
Types of bones according to their function
Bones of the vertebrae
How bones are made
14. Joints
A joint is where two or more bones meet.
 Different types of joints
 Synovial joints
 Movement possibilities
Synovial joints
 Know the role of hyaline cartilage synovial
fluid and membrane. Give examples – Knee
joint.
Joint movements
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flexion
extension
adduction
abduction
rotation
Hints and Tips: Learn these movements and
joints associated with these movements.
15 Muscles
Types of Muscles
 Voluntary
 Involuntary
 Cardiac
Muscle fibres
 Fast twitch (work quickly but also tire quickly)
 Slow twitch( rich in oxygen, work for long periods)
 Muscle tone – muscle is always ready for action
and this is known as muscle tone.
Hints and Tips:
Hypertrophy - when muscles get bigger
Atrophy - when muscles get smaller.
Ligaments, tendons and cartilage
 In order for joints to move they must be held
together with ligaments which join bone to
bone.
 Tendons hold muscle to bone
 Cartilage covers the end of bones to prevent
rubbing (friction)
Muscles
You have to locate the following:
 Deltoids
 Pectoralis major
 Biceps
 Abdominals
 Quadriceps
 Trapezius
 Triceps
 Latissimus Dorsi
 Gluteus Maximus
 Hamstrings
 Gastrocnemius
Section D: Safety
Flexibility, risk assessment and
posture
 Flexibility is the range of movement possible
at a joint.
 It is affected by a number of things including
muscle length and the joint structure.
Risk and safety aspects associated
with taking part in sport
Injuries happen in sport happen, but can be
reduced through:
 Obeying the rules
 Correct clothing and equipment
 Balanced competition
 Warming Up and cooling down
Sports Injuries
Injuries to joints:
 twisted ankle joints
 dislocations
 torn cartilage
 overuse injuries – tennis elbow, golf elbow
Hints and Tips: Make sure you can recognise
the signs and symptoms of these types of
injuries.
Skin damage
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Fractures – open and closed
Cuts
Grazes
Blisters
Bruises
RICE
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R – Rest
I – Ice
C – Compression
E - Elevate
Hypothermia, Dehydration,
Unconsciousness, Concussion.
 Hypothermia – body temp falls below 35 c
 Dehydration – occurs during long duration or
extreme heat conditions. Recognised by tiredness,
nausea and dizziness.
 Unconsciousness – caused by reduced supply of
blood, heart attack, stroke, shock, hypothermia,
epilepsy, suffocation or drowning
 Causes – blows to the head or the jaw.
 Concussion – occurs normally when there is a
blow to the head, maybe become unconscious,
cold and have a high pulse rate.
DR ABC
When someone is unconscious:
D – Danger
R – Response
A – Airways
B – Breathing
C – Circulation
Posture
Posture is the ability to maintain the relative
position of parts of the body.
Hints and Tips: Explain the importance of
good posture.
17. Motor skills and drugs in sport
6 motor skills:
 Agility – ability to change position of body quickly.
 Balance – ability to retain the centre of mass of the body
above the base of support.
 Co-ordination – ability to use two or more parts of the body.
 Power – ability to do strength performances quickly
(power=strength x speed).
 Reaction time – the time between the presentation of
stimulus and the movement response to it.
 Speed – ability to perform a movement or cover a distance
in a short period of time.
Drugs
A drug is a substance that can be taken in a
variety of ways to produce expected and
welcome physical/psychological effects on a
person taking it.
Side affect of taking drugs
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Cancer
CHD
Damage to CV system
Respiratory illness
High blood pressure
Dehydration
Cirrhosis of liver (alcohol)
Addiction
Prohibited substances
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Stimulants
narcotics and analgesics
Anabolic steroids
Diuretics
Peptide, chemical and physical
manipulations
Prohibited methods
 Blood doping