Download GCSE PE Revision - eis

Mr Munnery
 Social
– Meet people, make friends.
- Co – operation, competition,
physical
challenge, aesthetic
appreciation.
 Mental
– Relieve stress and tension and
stress
related illness.
 Physical
health,
– Improve body shape, good
“Health
is a state of
complete physical, mental
and social well – being and
not merely the absence of
disease or infirmity”.
“the
ability to meet the
demands of the
environment”.
Your environment = your
life and the things you do
in it.
“
a form of physical
activity done primarily to
improve one’s health and
physical fitness”.
“how
well a task is
completed”.
 Cardio
vascular fitness
 Muscular strength
 Muscular endurance
 Flexibility
 Body composition
 (A lack of any of these components will
have a negative effect on your health).
 C.V.
fitness is “the ability to exercise the
entire body for long periods of time”.
 Muscular Strength is“The ability to apply
force and overcome resistance”.
 Muscular Endurance is “The ability to use
muscles,many times without getting tired”.
 Flexibility
is - “The range of movement at a
joint.”
 Body composition is - “The percentage of
body weight which is fat muscle and
bone.”
 These
are the components of fitness which
determine which sports you will be good at.
They do not affect health.
 Agility – to change direction at speed.
 Balance – retain centre of mass over base of
support.
 Co – ordination – to use two or more body
parts together
 Power
– strength performance quickly
 Reaction Time - “The time between the
presentation of a stimulus and the onset of
movement.”
 Speed - “How fast your body can move over a
short distance”.
 Specificity
– the activity/ training done
must match the outcomes that you want
to achieve.
 Progression – start slowly and build up
gradually.
 Overload – making your body systems
work harder than normal.
 Reversibility – when you stop training you
lose the fitness built up.
 Tedium
 Frequency
– How often?
 Intensity – How hard?
 Time – How long?
 Type – What you do.
 3miles
15mins
 4miles
20mins
 4miles
20mins
3 times
3 times
4 times
Circuit
Weight
Interval
Continuous
Fartlek
Cross
Isotonic
Isometric
Warm
up: Pulse raisers,
stretches, mobilising
joints.
Main activity: skills, drills,
tactics.
Cool down: to remove
lactic acid and repay
oxygen debt.
Increased
heart
rate,
breathing rate,
body temperature,
blood flow to working
muscles.
 Bones
– become denser.
 Joints – remain mobile – increased
production of synovial fluid lubricates the
joints.
 Muscles – get stronger and can contract with
more force.
 Cardiovascular
system – increased stroke
volume, increased cardiac output, heart
muscle gets thicker/ stronger.
- Decreased resting heart rate.
 Respiratory system - Vital capacity
increases.
 More alveoli become surrounded by
capillaries so gas exchange is more
efficient.
 As a result of this we can work for longer
before tiring (aerobically).
 This
is the length of time it takes our heart
rate to return to normal after we finish
exercising.
 Maximum
heart rate = 220 – age
 Training/ target zones are calculated using
this equation.
 Less than 60% MHR = Recovery zone
 60 – 80% MHR = Aerobic training zone
 80 - 90% MHR = Anaerobic training zone.
 90 – 95% MHR = Speed training zone.
 Carbohydrates
– Used for energy.
 Fats – Used for energy too but much
slower release (aerobic activities).
 Protein – Build cells and repair tissues.
 Vitamins and minerals – each has their
own use.
 Fibre – cannot be digested so is good for
digestive system.
 Water – Athletes must replace fluids lost
through sweat to prevent dehydration.
Endomorph – lots of fat
Mesomorph – lots of muscle
Ectomorph - skinny
 Overfat
= More body fat than you should
have.
 Obese = People who are very overfat.
 Overweight = Having weight that is in excess
of normal. This is not harmful unless the
extra weight is made up of excess fat.
 Nicotine
– cigarettes. Nicotine, tar and
carbon monoxide. Affects sports performance
by getting less oxygen to working muscles so
tire easily.
 Alcohol – affects co – ordination, balance ,
reaction time.
 Stimulate
circulatory and nervous systems.
 Can work hard for long periods of time
without feeling pain & fatigue.
 Dangers: Ignoring pain & fatigue can lead to
injury.
 Examples include: amphetamines, speed,
cocaine.
 Pain
killers.
 Dangers: Ignoring pain & fatigue can lead to
injury.
 Very addictive.
 Examples: morphine, heroin, codeine
 Hormones
that help build & repair muscle.
 Dangers: If you take artificial hormones your
body stops making its own. Causes
aggression, infertility, cancer, growth of
facial hair & deepening voice in females.
 Examples: testosterone.
 Increase
the amount of water excreted in
urine.
 Misused by boxers & jockeys who need to
lose weight to make the correct weight.
 Block
the effect of adrenaline.
 Calm athletes nerves. (Archery, shooting)
 Dangers: reduce blood pressure, can cause
depression.
 Increasing
the number of red blood cells.
 Red blood cells carry O2. Increasing O2 helps
endurance athletes perform better for
longer.
 Blood is withdrawn and red blood cells
extracted & frozen. Immediately before the
event they are injected into the athlete.
 Dangers: Infection & blocked capillaries.
 Athlete’s
foot – fungus between toes. Spread
by contact or on wet floors.
 Athletes foot powder cures it.
 Verruca – is a wart on the sole of the foot.
Spread by contact or on wet floors.
 Treated by creams or by a chiropodist.
 Rules
 Correct
clothing/ footwear
 Protective clothing/ equipment e.g. shin
pads, gum shields, post protectors.
 Warm up and cool down
 Balanced competition – Same age, sex, skill
level/ grade, weight.
Rest
Ice – constricts blood vessels
Compression – i.e. Tight bandage
Elevation – lift high then it is harder for
blood to flow there.
 Use
RICE for soft tissue injuries i.e.
strains and sprains.
 Fractures
– breaks or cracks in bone.
 Dislocation – a bone out of place at a joint.
 Tennis and golfers elbow – joint injury – over
use.
 Knee cartilage – torn – joint injury.
 Dehydration – loss of too much body fluid.
 Hypothermia – core body temperature too
low.
Danger – check for danger to self &
casualty
Response – shout and shake
Airway – clear any obstruction
Breathing – ear close to mouth, watch for
rise and fall of chest.
Circulation – have they got a pulse?
 If
casualty is not breathing and has no
pulse, first phone the ambulance, then give
two breaths and fifteen chest compressions
until help arrives.
 These chest compressions do the same job as
the heart in pumping blood to vital
organs.(You are not really trying to start
the heart).
 If
the casualty is breathing and has a pulse
(but are unconscious), place on their side in
the recovery position and keep checking they
are breathing & have pulse until help arrives.
 This keeps airway clear.
 The
heart acts as a pump in a double
circulatory system.
 Imagine that the two sides of the heart are
separated.
 The right side always deals with de –
oxygenated blood & sends it to the lungs.
 The left side always deals with oxygen rich
blood and sends it round the body.
 Vena
cava
 Right atrium
 Tricuspid valve
 Right ventricle
 Semi lunar valves
 Pulmonary artery
 Lungs
 Pulmonary
vein
 Left atrium
 Bicuspid (mitral)
valve
 Left ventricle
 Semi lunar valves
 Aorta
 Body
 The
septum is the wall of muscle that
separates the two sides of the heart to
prevent the de oxygenated and oxygenated
blood from mixing.
 Heart
rate – the number of times the
heart beats each minute.
 (Pulse)
 This will decrease the fitter you are.
 Stroke volume – the amount of blood
pumped out of the heart with each beat.
 This will increase the fitter you are as
the muscle walls of the heart will get
stronger and pump out more blood with
every beat.
 Cardiac
output – the amount of blood
ejected by the heart in one minute.
 This will increase the fitter you are because
the stroke volume increases.
 Cardiac output = heart rate X stroke
volume
 Arteries
Veins
 No valves
Have valves
 Go away
Go towards heart
 Narrow lumen
Large lumen
 High Pressure
Low Pressure
 Thick muscle
Thin muscle
 Mainly oxygenated
Mainly deoxygenated
 Thin
(one cell thick)
 Exchange gases (see respiratory system).
 Red
blood cells – transport oxygen from
lungs to tissues (Haemoglobin).
 Plasma – Transport carbon dioxide from
tissues to lungs ( and glucose and mineral
salts to tissues).
 Platelets – help in blood clotting (forming
scabs)
 White blood cells – Immune system,
defence against disease.
 Air
is breathed into the nose, where it is
filtered by cilia (tiny hairs) and warmed and
moistened by mucus.
 The epiglottis (a small flap of cartilage)
stops food going into the windpipe instead of
the gullet.
 The larynx is the voice box.
 The
windpipe or trachea is a flexible tube
held open by rings of cartilage.
 The lungs are soft and spongy and are in a
space called the thoracic cavity.
 The pleural membrane is a slippery skin that
protects the lungs as they rub against the
ribs.
 The
ribs protect the lungs. Intercostal
muscles in between the ribs help us
breathe in and out.
 In the lungs, the trachea branches into
two bronchi. Each is a bronchus.
 The bronchi branch into smaller
bronchioles.
 The bronchioles end in bunches of tiny air
sacs called alveoli. Their walls are thin so
gases can pass through them.
 Gaseous
exchange takes place in the alveoli
of the lungs.
 Capillaries (are one cell thick) surround the
alveoli. The oxygen from the lungs pass into
the capillaries and this then goes back to the
heart to be pumped round the body.
 The carbon dioxide passes from the blood
into the lungs and is then breathed out.
Substance
Oxygen
Amount
inhaled
21%
Amount
exhaled
17%
Carbon
dioxide
Nitrogen
A tiny
amount
79%
3%
Water
little
more
79%
 Is
also called respiration.
 Breathing
in is called inspiration.
 Breathing
out is called expiration.
 Tidal
volume: The amount of air you breathe
out in one breath.
 Respiratory rate: how many breaths you
take in one minute.
 Vital capacity: the maximum amount of air
you can breathe out, after breathing in as
deeply as you can.
 Tidal
volume X respiratory rate =
minute volume
(the amount you breathe in one minute).
 Inside
the womb, bones start life as
cartilage.
 Over
the years this turns into bone in a
process called ossification.
 Periosteum
– grows around the cartilage.
Controls the shape & thickness of the bone.
 Bone cells appear at the end of bones – the
growth plates or epiphyseal plates.
 The epiphysis is at the end of the bone.
 The diaphysis is the shaft (length) of the
bone.
Cartilage – prevents bones rubbing together.
Becomes thicker with exercise.
 Compact bone - hard and strong, it protects the
bone from breaking. Becomes thicker with
exercise.
 Marrow cavity – contains bone marrow. With
exercise the production of red and white blood
cells is speeded up.
 Spongy bone – helps with shock absorption. This
increases through exercise.

 Shape
/ support– The bones form a
framework to support the body. Different
length and thickness of bones determine
our shape.
 Protection – Bones surround our vital
organs. E.g. the skull protects the brain,
the vertebral column protect the spinal
cord.
 Movement –produced by muscles pulling
on bones.
 Blood production – Bones make blood
cells in the marrow cavity and spongy
bone.
 LONG
BONES – arms & legs, hands, feet,
fingers & toes. Used for movement.
 SHORT BONES – Carpals & tarsals. Fine
movement & strength.
 FLAT BONES – Scapula, cranium, pelvis.
Protection of vital organs.
 IRREGULAR BONES – Vertebrae. Protection &
support.
 The
5 sections of the vertebral column are:
 CERVICAL
7 PIECES
 THORACIC
12 PIECES
 LUMBAR
5 PIECES
 SACRUM
5 PIECES
 COCCYX
4 PIECES
 CERVICAL
 THORACIC
– neck – atlas & axis - nodding
– chest – ribs attached
 LUMBAR
– largest bones, support weight,
most movement & injuries occur here.
 SACRUM
– Fused. Transmit force from legs
to upper body. Throwing events.
 COCCYX - fused. No real function.
 The
spine is fairly thin for the weight that it
is expected to carry.
 Any activity where we have to lift or carry
any extra weight can be dangerous. E.g.
Weightlifting.
 Any activity which could result in our spine
moving in a way for which it was not
designed is dangerous. E.g. Trampolining.
 Any
contact sport is dangerous due to the
chance of another person causing you an
injury, even by accident. E.g. a rugby
scrum collapsing, or someone mis-timing
a tackle.
 The structure of the spine.
 Between each vertebra there is a disc of
cartilage. Vertebrae are linked by
ligaments. Too much movement causes
these ligaments to be strained or the
vertebral discs to slip which is very
painful.
A
joint is defined as “a
place where two, or more,
bones meet”.
 These
are the majority
of joints which allow
the greatest range of
movement.
 Example the
knee joint.
 Joint
capsule: holds the bone together and
protects the joint.
 Synovial membrane: This lines the capsule
and contains liquid called the synovial fluid.
 Joint cavity: This is a small gap between the
bones that is filled by synovial fluid. This
lubricates the joint so bones move easier.
 Cartilage: At the end of bones to prevent
them rubbing together.
 Ligaments: Hold bones together.
 Ball
and socket: E.g. hip – cross over step
in javelin. Shoulder – bowling in cricket.
 Hinge: E.g. Elbow – press ups. Knee –
kicking a ball.
 Pivot – Neck, Radius & ulna – changing
from forehand to backhand in tennis.
 Saddle – thumb
 Gliding – carpals & tarsals – swinging golf
club.
 These
bones can’t move at all. E.g. Cranium.
The plates in the cranium are fused together
for greater strength.
 The
bones at a slightly moveable joint can
move very slightly. They are held together by
ligaments and are cushioned by cartilage.
 A good example of this joint is the vertebrae
and the ribs and sternum.
 These
are attached to bones.
 They work when we want them to, when
we decide.
 Voluntary muscles are also called skeletal
muscle because they are attached to bones.
 They are also called striped or striated
because of their appearance under a
microscope.
 We
do not have to think about using these
muscles.They work on their own.
 Examples include: stomach, gut, bladder
and blood vessels.
 Also known as smooth muscles because they
have no stripes under a microscope.
 Is
a special type of involuntary muscle that
forms the walls of the heart.
 It works non – stop without ever tiring.
 Muscles
work in antagonistic pairs.
 Working muscle = prime mover or agonist
 The relaxing muscle is called the
antagonist.
E.g. to flex the arm: Biceps = agonist,
triceps = antagonist
To extend the arm Triceps = agonist, biceps
= antagonist.
 The hamstrings and quadriceps are also
an example of antagonistic muscle action.
 Flexion
– bending a limb at a joint.
(Decreasing the angle).
 Extension – Straightening a limb at a
joint. (Increasing the angle).
 Adduction – Movement towards the mid
line of the body.
 Abduction – Movement away from the
mid line of the body.
As soon as you are allowed to open your
exam paper write down the following -
 Mental,
Social, Physical benefits
 HRF – Body comp, CV, Endurance, Flex,
Strength.
 SRF – Agility, Balance, Co – ord, Power
Reaction time, Speed. (ABCPRS)
 Specificity, Progression, Overload,
Reversibility, Tedium. (SPORT)
 Frequency, Intensity, Time, Type. (FITT)
 Rest,
Ice, Compression, Elevation. (RICE)
 Danger, Response, Airway, Breathing,
Circulation. (DRABC)