Be a GCSE PE Champion. “To succeed... you need to find .... Component tested.
Coopers 12 min run /. Harvard step test. Cardiovascular. Endurance /. Fitness.
Be a GCSE PE Champion “To succeed... you need to find something to hold on to, something to motivate you, something to inspire you”
Revision Booklet
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Be a GCSE PE Champion Section 1: Healthy Active Lifestyle - 1.1. Healthy active lifestyles and how they benefit you
1. 2. 3.
4.
Objectives: (you should be able to) Explain what constitutes a healthy active lifestyle Classify the bene?its of a healthy, active lifestyle as physical, mental or social Explain how a healthy active lifestyle can: • Increase individual wellbeing Helps • Help the individual to feel good (SEROTONIN) individual • Help relieve stress to feel and • Increase self esteem and conAidence look good • Contribute to good health • Contribute to enjoyment of life Explain how participation in physical activity can stimulate • Cooperation • Competition • Physical challenge REASONS
Benefits of taking part
Aesthetic appreciation
Develops friendships and social mixing
Cooperation
BENEFITS OF SPORTING CLUBS & PARTICIPATION
FOR PARTICIPATING IN PHYSICAL ACTIVITY
Help relieves stress/tension & Stress related
illness
Enhances body shape
Contributes to good health and enjoyment of life
Competition
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Healthy active lifestyle lesson presentation
Physical Challenge
Social
Serotonin is the “feel good hormone”
3 categories of a healthy active lifestyle
Mental
Physical
Develops friendships and social mixing
Helps relieve stress Helps individual to and tension look and feel good
Improves cooperation
Aesthetic appreciation
Enhances body shape
Improves competition
Gives the performer a mental challenge
Helps individual to lose weight
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Be a GCSE PE Champion Section 1: Healthy Active Lifestyle - 1.2. Influences on your healthy active lifestyle
1.
2. 3.
Objectives: (you should be able to) Identify the main factors that affect involvement in physical activity • People: family, peers, role models • Image: fashion, media coverage • Cultural factors: age, gender • Resources: location, access • Health and wellbeing: illness • Socio-‐economic: cost Explain opportunities to become involved in physical activity Describe a number of initiatives developed to encourage participation • Minimum involvement in PE • PESSCL Cristiano Ronaldo influences people to take part in physical activity
Tom Daly influences people to take part in physical activity
Influences on taking part lesson
Influences on taking part in physical activity People
Image
Cultural factors
Resources
Health and well-being
Socioeconomic
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Be a GCSE PE Champion Section 1: Healthy Active Lifestyle - 1.3. Exercise and fitness as part of your healthy active lifestyle Objectives: (you should be able to) Understand the terms 1. Health 2. Exercise 3. Fitness 4. Performance Know and understand components of health related exercise 1. Cardiovascular Aitness 2. Muscular strength 3. Muscular Endurance 4. Flexibility 5. Body Composition
1.
2.
Health, fitness, exercise and performance lesson
Health Related Fitness
Cardiovascular Fitness !
Examples 1. Playing 90 minutes in football matches 2. Playing Cricket matches that could last for 3-5 days 3. Running in a marathon
Muscular Endurance
Muscular Strength Examples 1. Weightlifting 2. Rugby 3. Can be developed by lifting heavy weights with few reps
! 5 components of Health related exercise
Body Composition !
Examples 1. Different Somatotypes 2. Mesomorph 3. Endomorph 4. Ectomorph
Examples 1. Long distance walking 2. Long distance running 3. Long distance swimming
Flexibility ! 5 components of Health related exercise lesson
Examples 1. Hurdling in athletics 2. Gymnastics – performing complex sequences 3. Swimming
Fat Men Eat More Sweets Cos Fit Boys Can’t 1. 2. 3. 4.
KEY DEFINITIONS Health – State of complete mental, physical and social well-being and not merely the absence of disease and infirmity Fitness – The ability to meet 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
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Be a GCSE PE Champion Section 1: Healthy Active Lifestyle - 1.3. Exercise and fitness as part of your healthy active lifestyle
1.
2.
Objectives: (you should be able to) De?ine: 1. Agility 2. Balance 3. Coordination 4. Power 5. Reaction Time 6. Speed Identify the importance of each to different physical activities Skill Related Fitness
Agility
The ability to change the position of the body quickly and to control the movement of the whole body
Co-ordination
Balance
Ability to use two or more parts of the body together
The ability to retain the centre of mass of the body above the base of support with reference to static or dynamic conditions of movement or shape
Speed
6 Skill related fitness components video
The differential rate at which an individual is able to perform a movement or cover a distance in a period of time
Power
The ability to undertake strength performances quickly Power = strength x speed
Reaction Time The time between the presentation of a stimulus and the onset of movement
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6 Skill related fitness components lesson
Be a GCSE PE Champion Section 1: Healthy Active Lifestyle - 1.4. Physical activity as part of your healthy active lifestyle
1.
Objectives: (you should be able to) Know what is meant by a PAR-‐Q
2.
Assess health-‐related exercise, and skill-‐related Aitness using a number of tests
Assessing your fitness levels video
Health related fitness tests
PAR-Q (Physical Activity Readiness Questionnaire) • Before starting an exercise programme you must make sure you are ready to do so • Before you can complete the questionnaire you need to be sure about your medical history: any medical conditions or other concerns
Assessing your fitness levels
Skill related fitness tests
Component tested
Component tested
Coopers 12 min run / Harvard step test
Cardiovascular Endurance / Fitness
Illinois agility run
Agility
Hand grip dynamometer
Muscular Strength
Stork stand
Balance
1 min sit up and press up test
Muscular Endurance
Alternate hand wall throw
Co-ordination
Sit and reach
Flexibility
Sergeant jump / standing broad jump
Power
Body Composition
Ruler drop test
Reaction Time
Skin fold calipers
You can use the information you collect from these fitness tests to assist your exercise programme which will work towards improving your performance and fitness levels
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30 min sprint
Speed
Be a GCSE PE Champion Section 1: Healthy Active Lifestyle - 1.4. Physical activity as part of your healthy active lifestyle
1. 2. 3. 4. 5.
Objectives: (you should be able to) Explain the principles of training Show how to use these principles to improve your Aitness in a personal exercise programme Explain the components of the FITT principle and understand how components overlap with other principles of training Appreciate how application of the FITT principle can improve performance and Aitness Understand the term reversibility and its impact on performance
ISPORRRT FITT Individual Needs
Specificity
Matching the training to the requirements of an individual
Matching the training to the requirements of an activity
Progressive Overload
Principles of training lesson
Rest
To gradually increase the amount of overload so that fitness gains occur, but without potential for injury
the period of time allotted to recovery
Recovery
the time required for the repair of damage to the body caused by training or competition
Thresholds of Training
Reversibility
within your threshold. 60% to 80% of MHR. MHR = 220-age
Any adaptation that takes place as a consequence of training will be reversed when you stop training
Frequency - How often you train Intensity - How hard you train Time - How long you train Type - What kind of training you do
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Be a GCSE PE Champion Section 1: Healthy Active Lifestyle - 1.4. Physical activity as part of your healthy active lifestyle
1. 2.
Objectives: (you should be able to) Describe and explain the principles of setting SMART goals Apply SMART goals (speciAic, measurable, achievable, realistic, time-‐bound) when setting up a personal exercise programme in order to gain maximum beneAit from it
Goal Setting
Setting SMART goals SMART goal setting is used widely in sport, work, and leisure to help make people’s goals easier to achieve. SMART is another acronym: • SpeciAic • Measurable • Achievable • Realistic • Time-‐bound
Specific
Means knowing exactly what the goal is. E.g. an overall goal might be ‘I want to be fitter’, but this is not very specific. It is much better to set smaller, more specific goals; these act as a clear series of steps towards the overall goal. A more specific goal for someone who wants to be fitter might be ‘I want to run 100 metres further in my Cooper’s run test’
Measurable
Means that it will be easy to know when a goal has been achieved. The goal of running an extra 100 metres in the Cooper’s Run test is clearly measurable
Achievable
Running an extra 100 metres in the Cooper’s run test after six weeks’ training may well be achievable. Running a 26-mile marathon after four weeks training will not. Setting unachievable goals is likely to result in feelings of demotivation
Realistic
Time-bound
A goal may well be achievable in theory, but if it is not achievable in practice it is necessary to have the time and resources to complete it. E.g. ‘I want to get stronger biceps by being able to curl an additional 2kg after a two-week training programme’ may be an achievable goal, but if the gym is not open at suitable time, it might not be very realistic Does the goal have an end point? If not, it is easy to put off achieving it indefinitely! Personal exercise programmes run for six weeks so are time-bound, as the goals set have to be achieved within six weeks
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Be a GCSE PE Champion Section 1: Healthy Active Lifestyle - 1.4. Physical activity as part of your healthy active lifestyle
1. 2. 3. 4.
Objectives: (you should be able to) Know and describe the six different training methods: Interval, Continuous, Fartlek, Circuit, Weight and Cross Know which sports and activities each is most suited to Explain how each can improve health and Aitness Understand their relationships with the components of Aitness and principles of training
Methods of Training
CCCWIF There are 6 types of training methods. 1.
Methods of training 2. lesson 3. 4. 5. 6.
CIRCUIT TRAINING – A set of 6 to 10 exercises performed at stations in an organised pattern. Each exercise is performed for specified number of repetitions or for a prescribed time before moving on to the next exercise CROSS TRAINING – Using more than one training method CONTINOUS TRAINING – Continuous training is steady training. The working heart rate will not be very high, there are no rest periods and the session usually lasts for at least 15 to 20 minutes WEIGHT TRAINING – Weight training uses progressive resistance, either in the form of the actual weight lifted or in terms of the number of times the weight is lifted INTERVAL TRAINING – High intensity periods of work followed by defined periods of rest FARTLEK TRAINING – This type of training allows an athlete to run at varying speeds, over unmeasured distances, on different terrain. (Fartlek is Swedish for ‘Speed play’)
7.
Circuit
Continuous
Cross
Weight
Interval
Fartlek
General fitness
Long distance athletes
Sprinters
Strength events
Football, hockey, netball
Team games
All components
Cardiovascular fitness
Speed and Muscular Strength
Muscular strength
Speed
Speed
People of all levels can take part
Can be adapted using FITT principle
Allows a variety of training
Easy to monitor progress and overload
Suited to most games
Includes rest for recovery
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Be a GCSE PE Champion Section 1: Healthy Active Lifestyle - 1.5. Your personal health and wellbeing
1. 2. 3. 4.
Objectives: (you should be able to) Understand the links between exercise, diet, work and rest and how these factors inAluence your personal health and wellbeing Balanced diet video Explain the requirements of a balanced diet Recall the factors of balanced diet Explain how each of these factors Aits into a balanced, healthy lifestyle
Carbohydrates
Fruit, cakes, beer, sweets, granulated sugar and bread, pasta rice, potatoes. Ready source of energy when muscles need it. Athletes training hard use carbohydrates quickly so diet should be high in this food type.
Ready source of energy Store of energy as Glycogen
Milk, cheese, butter, oils, chocolate, fatty meats, soya beans and corn.
Source of energy (slow release) Can be stored in body
Fats
Increase size and weight of body beneficial to performers with extra bulk e.g. Shot putter. Excess weight can inhibit performance though.
Protein
Growth and Repair of tissues, enzymes and hormones
Builds muscle and repairs tissue within body. Essential after injury to heal quickly. Sportspeople who have large muscles need extra protein.
Minerals Vitamins
Calcium a
w Gets rid of
nd Iron
,B1,C,D
A Vitamin
Meat, fish, pulses (chick peas, lentils and beans), nuts, eggs and poultry
Micro nutrients
Ke e p s u s
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aste
hydrated
Fibre Water
Be a GCSE PE Champion Section 2: Physical activity and your healthy mind and body - 2.1. Different body types
1. 2. 3.
Objectives: (you should be able to) Describe the different body types (somatotypes): Endomorph, Mesomorph, Ectomorph Explain the effect each can have a participation and performance Identify activities where different body types are an advantage
Different body types video
Somatotypes
Ectomorph 1.
2.
3. 4.
Slightly built, delicate body Narrow shoulders and hips Lean, fragile E.G. Marathon Runner
Endomorph 1. 2.
3.
4.
Round/ ‘pear drop’ shape Narrow shoulders and broad hips Carry weight around waist and on hips and upper thighs E.G. Sumo wrestler Different body types lesson
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Mesomorph 1. 2.
3.
4.
‘Athletic Build’ Muscular, large trunk Broad shoulders, narrow hips E.G. 100m Sprinter
Be a GCSE PE Champion Section 2: Physical activity and your healthy mind and body - 2.2. Optimum weight
1. 2.
Objectives: (you should be able to) Optimum weight and why it varies according to height, gender, bone structure and muscle girth How optimum weight can affect performance and participation in physical activity
Factors affecting optimum weight • Height - taller people are usually, although not always heavier than shorter people • Gender - men and women have different body composition; men tend to have more muscle and larger bones. Therefore males and females have different charts to find their optimum weight • Bone structure - bodies have different bone structures, sometimes referred to as frame size. The man with the larger frame would not have a similar optimum weight to a man with narrow shoulders and hips. • Muscle girth - people naturally have different muscle girth which means that they weigh more; simple charts that measure optimum weight only according to height may suggest that these people are overweight. Muscle girth increases with training. • Genetics - body weight and shape are largely passed in through the genes from parent to child
Optimum is the most “favourable” or “best compromise”
Boxers must be of an optimum weight in order to fight in their weight class
People who want to lose weight usually do so by: •Decreasing calorie intake •Increasing energy expenditure •Doing both
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Body composition is defined as the percentage of body weight that is fat, muscle and bone.
Be a GCSE PE Champion Section 2: Physical activity and your healthy mind and body - 2.3. Weight related conditions
1. 2.
Objectives: (you should be able to) Explain the terms; Anorexic, Obese, Overfat, Overweight, Underweight Explain how they may impact on achieving a sustained involvement in physical activity
Key definitions • Overweight - having weight in excess than normal, harmless unless accompanied with over fatness • Overfat - person having more fat than recommended for gender and age • Obese - Term used to describe people who are very overfat
Sumo wrestlers are at risk of being Obese even though the extra weight is beneficial for their sport
Extremely thin sports people act as role models for younger people.
Key definitions • Anorexia nervosa - a prolonged eating disorder due to loss of appetite • Underweight - weighing less than normal, healthy or required
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Be a GCSE PE Champion Section 2: Physical activity and your healthy mind and body - 2.4. Drugs in Sport
1. 2. 3.
Objectives: (you should be able to) Explain the effects of smoking and alcohol on general health and on physical activity Know about different categories of drugs (anabolic steroids, beta blockers, diuretics, narcotic analgesics, stimulants, peptide hormones -‐ including erythropoitein/EPO) The effects they may have on health, wellbeing and physical performance and why some performers might risk using them
Recreational Drugs Alcohol • Affects co-ordination, speech and judgement Slows your reactions • Makes muscles tire quickly • • Eventually damages heart, liver, kidneys, brain, muscles and digestive system Smoking Causes nose, throat and chest • irritations Makes you short of breath • • Increases risk of developing heart disease, lung cancer and bronchitis and other diseases
Alcohol and smoking have no Performance enhancing effects whatsoever for the sports performer. In fact they have the complete opposite. They have a negative effect on performance. www.eezipezi.co.uk
Be a GCSE PE Champion Section 2: Physical activity and your healthy mind and body - 2.4. Drugs in Sport
1. 2. 3.
Objectives: (you should be able to) Explain the effects of smoking and alcohol on general health and on physical activity Know about different categories of drugs (anabolic steroids, beta blockers, diuretics, narcotic analgesics, stimulants, peptide hormones -‐ including erythropoitein/EPO) The effects they may have on health, wellbeing and physical performance and why some performers might risk using them
Performance enhancing drugs S. N. A. P. D
Advantages
Disadvantages
Stimulants
•Speeds up reactions and increases aggression •Make you feel less pain
•Feeling less pain can make athlete train too hard •Lead to high blood pressure, heart and liver problems and strokes •They’re addictive
Narcotic Analgesics
Kill pain - so injuries and fatigue doesn’t affect performance
Addictive with unpleasant withdrawal symptoms Feeling less pain can make athlete train too hard Lead to constipation and low blood pressure
Anabolic Steroids
Increase muscle size Allow athletes to train harder
Cause high blood pressure, heart disease, infertility and cancer Women may facial and body hair, and their voices may deepen
Peptide Hormones
Most have similar effects as anabolic steroids EPO - allows more oxygen carrying capacity due to increase of red blood cells
Cause strokes and abnormal growth
Diuretics
Weight loss - important if competing in a certain weight division Can mask traces of other drugs in body
Cause cramp and dehydration
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Be a GCSE PE Champion Section 2: Physical activity and your healthy mind and body - 2.4. Cardiovascular system Objectives: (you should be able to) 1. Understand the immediate and short-‐term effects of participation in exercise and physical activity including: • Increased heart rate • systolic / diastolic blood pressure • increased blood pressure
What is the Cardiovascular system? Consists of the HEART, BLOOD and BLOOD VESSELS • Heart is a muscular pump, which pushes blood throughout the many blood vessels in the body • Blood being pushed around the body by the heart has two main functions: 1. to supply the body with oxygen and nutrients 2. to remove waste products such as carbon dioxide Blood pressure the force exerted by circulating blood on the walls of the blood vessels
Diastolic pressure the pressure of the blood during the relaxation phase between heart beats (when the heart is at rest)
Heart rate (pulse rate) the number of times the heart beats per minute
Cardiovascular system lesson
Systolic pressure the maximum pressure in the arteries when the heart contracts and pushes blood out through the aorta into the body
What happens to the cardiovascular system during exercise? 1. Increased heart rate - Exercise makes the body work harder. As a result, the muscles require more oxygen and more nutrients. 2. Increased blood pressure - increases during exercise because more blood is pumped around the body
The benefits of regular exercise on the Cardiovascular system 1. 2. 3. 4. 5. 6. 7.
heart pumps more blood per beat (increased stroke volume) and become more efficient lower resting heart rate return to resting pulse rate quicker (recovery rate) lower blood pressure veins and arteries become healthier reducing the risk of coronary heart disease size and volume of heart increases resting heart rate is reduced, lowering work load on the heart
Cardiac output the amount of blood ejected from the heart in one minute
Stroke volume the volume of the blood pumped out of the heart by each ventricle during one contraction
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Be a GCSE PE Champion Section 2: Physical activity and your healthy mind and body - 2.4. The respiratory system
1. 2. 3. 4.
Objectives: (you should be able to) Understand the main function of the respiratory system and respiration know the immediate effects of participation in exercise the long term effects of regular participation in exercise the effects of smoking on the respiratory system The respiratory system has two main functions: ! ! ! ! ! ! ! ! !
Respiratory system lesson
1. to bring oxygen into the body 2. to take carbon dioxide out of the body Vital capacity is the greatest amount of air that can be made to pass into and out of the lungs by the most forceful inspiration and expiration
Tidal Volume is the amount of air inspired and expired with each normal breath at rest or during exercise
Bronchus
Trachea
Alveoli
Bronchioles
Ribcage
Lungs Diaphragm Abdominal muscles
Immediate effects of exercise on the respiratory system 1. Breathing quickens and deepens 2. Oxygen debt
long term benefits of exercise on the respiratory system 1. Lung capacity increases 2. Increased vital capacity 3. Number of alveoli increases
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Be a GCSE PE Champion Section 2: Physical activity and your healthy mind and body - 2.5. The muscular system Objectives: (you should be able to) Know the major muscle groups and which physical activities beneAit them and the role of muscles in movement
1.
The muscles 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11.
Muscles are arranged in antagonistic pairs, so when one muscle contracts and pulls the other relaxes to allow the joint to work
deltoid trapezius latissimus dorsi Long term effect of participation pectorals 1. Increased muscle size (hypertrophy) Potential injuries abdominals 1. Soft tissue injuries (tears, pulls and strains) biceps 2. Warming up and cooling down can minimise these injuries triceps 3. RICE (Rest, Ice, Compression, Elevation) treatment is gluteals used for muscle strains quadriceps Muscle Produces hamstrings gastrocnemius Deltoid Abducts upper arm
Isotonic contractions Muscle contraction that results in limb movement Isometric contractions Muscle contraction which results in increased tension but the length does not alter
Example Serve in tennis
Trapezius
Rotates shoulder
Rowing
Latissimus Dorsi
Rotates upper arm
Swimming butterfly
Pectorals
Adduction of arm
Swimming front crawl
Abdominals
Flexion and rotation Rowing of trunk
Biceps
Flexion of the arm at elbow
Throwing cricket ball
Triceps
Extension of the arm
Throwing cricket ball
Gluteals
Extension of the leg Running
Quadriceps
Extension at the knee
Kicking a football
Hamstrings
Flexion at the knee
Sprinting
Gastrocnemius
Plantar flexion
Running
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Be a GCSE PE Champion Section 2: Physical activity and your healthy mind and body - 2.6. The skeletal system
1. 2.
Objectives: (you should be able to) Understand the three functions of the skeletal system Understand the potential for injuries such as fractures and joint injuries
Functions of the Skeletal system 1. 2.
3.
Movement - where bones meet they form joints, which act as levers Support - The bones and skeletal system give the body shape. Skeleton acts as a framework Protection - Cranium protects the brain, vertebral column protects the spinal cord, ribs protect the heart and lungs
Injuries to the skeletal system
The R.I.C.E. process 1. Rest - stop playing or training 2. Ice - the cold can provide some pain relief and limits swelling by reducing blood flow to the injured area 3. Compression - use pressure to hold the ice pack on the injury. This also limits swelling and may sometimes provide pain relief 1. 4. Elevation - raise the injury, and keep it raised. 2. Again, this helps to reduce swelling 3.
Injuries to joints Tennis and golfer’s elbow - both are overuse injuries to the tendons at the elbow joint Dislocations - when a bone at a joint is forced out of its normal position Sprain - is a damaged ligament
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Be a GCSE PE Champion Section 2: Physical activity and your healthy mind and body - 2.7. Joints
1.
Objectives: (you should be able to) Know the ranges of movement possible at a hinge and ball and socket joint (Alexion, extension, abduction, adduction and rotation)
Hinge joint 1. Knee 2. Elbow
Movements possible at Hinge joint
Flexion, Extension, Abduction, Adduction Rotation
Flexion, Extension and Rotation Ball and Socket joint 1. Shoulder 2. Hip
Movements possible at Ball and Socket joint
Movements
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