gcse pe. revision presentation.. part 2: health & fitness
DESCRIPTION
Contents: Health Fitness Skill-Related Fitness Skill-Related Fitness Health-Related Fitness Health-Related Fitness Exercise Principles of Training Principles of Training FITT Principles FITT Principles Training Thresholds Training Thresholds Recovery Rate Recovery Rate Types of Training Types of Training The Exercise Session The Exercise Session Effects of Exercise Effects of Exercise Somatotypes Diet Weight Terms Weight Terms Optimum Weight Optimum Weight Drugs 1 st Aid Treatments 1 st Aid TreatmentsTRANSCRIPT
GCSE PE.GCSE PE.Revision Presentation.Revision Presentation.
Part 2:•Health & Fitness
Contents:Contents:HealthHealthFitnessFitnessSkill-Related FitnessSkill-Related FitnessHealth-Related FitneHealth-Related FitnessssExerciseExercisePrinciples of TrainingPrinciples of TrainingFITT PrinciplesFITT PrinciplesTraining ThresholdsTraining ThresholdsRecovery RateRecovery Rate
Types of TrainingTypes of TrainingThe Exercise SessioThe Exercise SessionnEffects of ExerciseEffects of ExerciseSomatotypesSomatotypesDietDietWeight TermsWeight TermsOptimum WeightOptimum WeightDrugsDrugs11stst Aid Treatments Aid Treatments
Health:• Health is:
“Having developed: physical, mental and social well-being,
as well as not being illor diseased.”
CONTENTS
Fitness:• Fitness is:
“The ability to meet thedemands of the environment.”
Fitness:
• Height, weight & somatotype. Shape can affect how good you are at some activities.
• Illness & Injury. Can affect fitness temporarily or permanently.
• Psychological factors. Stress and tension of competition are examples of these.
• Disabilities. This can sometimes affect fitness.
• Alcohol, drugs & smoking. All have a negative effect in both short and long term.
• Diet. This needs to contain the right balance of the different nutrients.
Fitness is affected by HIP DAD:
CONTENTS
Skill-Related Fitness:• Agility: Ability to change direction quickly & stay in
control of your body.• Balance: Ability to keep the body stable.• Co-ordination: Ability to use 2 or more parts of
the body at once.• Power: Ability to apply a combination of speed and
strength in 1 action.• Reaction Time: Time it takes to respond to
something.• Speed: The fastest rate a person can complete a
task or distance.
CONTENTS
Health-Related Fitness:• This is the 4 S’s:• Strength,• Speed,• Stamina,• Suppleness.
CONTENTS
Exercise:• Exercise is:
“A form of physical activity done
to maintain or improve
health/physical fitness.”
CONTENTS
Principles of Training:• These are the rules that all training
programmes should follow:• Specificity: The training should be directly related
to the sport and to what you want to achieve.• Progression: Training should be steadily
increased.• Overload: You push your body further than
normal, using the FITT principles. • Reversibility: If you stop training, you will lose
your fitness levels.• Tedium: This is where you change the activities to
prevent tedium, or boredom.
CONTENTS
FITT Principles:• These principles must be taken into
account when planning a training programme.
• Frequency: The number of times you exercise per week
• Intensity: The level of difficulty – how hard you train
• Time: How long each session lasts for• Type: The type of training done, e.g.
Fartlek training or circuit training.
CONTENTS
Training Thresholds:• This is the target heart rate that
someone needs to work at to improve their fitness.
• To improve the AEROBIC system: train at 60-80% MHR.
• To improve ANAEROBIC system: train at above 80% MHR.
CONTENTS
Recovery Rate:• This is how long it takes the body to return to its ‘normal’
state after exercise.
• E.g. the heart rate is back to resting rate.
CONTENTS
Types of Training:
• 4 main types of training:• Circuit training,• Continuous training,• Fartlek training,• Interval training.
CONTENTS
Circuit Training• What?• Training that involves a series of
exercises, completed for a set amount of time.
• Exercises are completed one after another
TYPES OF TRAINING
•Benefits of the training:•Can develop a lot of things, including:•Power,•Strength,•Flexibility,•Endurance
•A circuit can also be used to improve skill as well as fitness•It is adaptable – can be done in a lot of areas, using a lot of different activities
Continuous Training
• What?• Exercising at a moderate rate,
keeping the pulse at a constant rate above the training threshold.
TYPES OF TRAINING
•Benefits are:•Works the body aerobically.•Improves the Cardiovascular and Respiratory systems.•Can be adapted to suit the individual’s needs•Can be used for a variety of exercises, including: rowing, running, cycling, etc.
Fartlek Training• What?• Training that involves changing
one or more of:• Time,• Distance,• Effort/Speed
TYPES OF TRAINING
•Benefits of it are?•It can be tailored to mimic the movements in a specific game or sport.•The content is flexible – it can easily be changed to suit a person or sport
Interval Training• What is it?• Training where you work for a period of time, followed by a period of rest.
TYPES OF TRAINING
•Benefits of it are:•It can be adapted to develop different types of fitness.•Allows for recovery time in between exercise
CONTENTS
The Exercise Session
• This consists of:
CONTENTS
•A warm up:•Prepares the body for work•Consists of:•Pulse raiser,•Stretch/Flexibility phase,•Skills phase
•A main activity:
•This is the activity, match or competition.
•A cool down:•Prepares the body for rest.•Consists of:•Gentle aerobic activity,•Stretches.
Short-Term Effects of Exercise:
• Heart beats faster.• More blood pumped around the body.• Blood returns to heart faster.• More Carbon Dioxide is produced as a waste
product by the muscles.• Breathe faster and deeper.• Blood supply diverted to working muscles.• Start to sweat.
Long-Term Effects of Exercise:
• More Red Blood Cells made so you can transport more oxygen around the body.
• Heart gets bigger and stronger, improving your stroke volume.
• Recovery rate after exercise improves.• Diaphragm and intercostal muscles get stronger.• Vital capacity increases.• More capillaries grow around alveoli, improving
gas exchange.• Can exercise for longer as a result.
CONTENTS
Somatotypes
• 3 types of body type:• EcTomorph - Thin• Mesomorph - Muscular• EnDomorph - Dumpy
EcTomorph
• Narrow shoulders, hips and chest.• Not much muscle or fat.• Long and thin arms and legs.• TALL & THIN!!
•Sports suited to this body shape:•Long distance running,•High Jump, etc
Mesomorph• Wide shoulders.• Fairly narrow hips.• Strong arms & thighs.• Not much body fat.• Muscular body!!
•Sports suited to this body shape:•Swimming,•Gymnastics,•Bodybuilding, etc.
EnDomoprh• Wide hips.• Fairly narrow shoulders.• Fairly slim ankles and wrists.• A lot of fat on body, arms and legs.• Dumpy!!
•Sports suited to this body shape:•Wrestling,•Shot Putt,•Sumo, etc
CONTENTS
Diet
• Carbohydrates,• Proteins,• Fats,• Water,
• Vitamins,• Minerals,• Fibre.
There are 7 different food groups:
A balance of each group needs to be eaten to help keep the body healthy!
Diet
Lots of Carbohydrates & fibre
Quite a few fruit and veg (vitamins & minerals)
A bit of protein
Not much fat
The Nutrition Pyramid: how much should be eaten?
CONTENTS
Carbohydrates• Provide a source of energy when
muscles require it.• Excess Carbs stored as glycogen and
when needed, slowly release energy.• Should provide 55% of our daily
calorie intake.• Food examples: Bread, Cereal, Pasta, etc.
Proteins• Builds muscle • Repairs tissue, which helps injuries
heal.• Food examples: Meat, Fish, Eggs, Milk, etc.
Fats• Insulate body – keep us warm.• Provide energy when there’s a lack of
carbohydrates.• Recommended daily intake of fat is
30% of your calorie intake.• Food examples:• Chocolate, Margarine, Oils, etc
• Helps keep: vision, skin, blood, bones and teeth healthy.
• Food examples:• Fruit, Vegetables, Liver, Eggs, Milk,
Nuts, etc
Vitamins
Minerals• Iodine: Aids growth &
helps energy production
• Iron: Helps to make more Red Blood Cells
• Calcium: Helps blood to clot, strengthens bones
• Food examples:• Vegetables, Liver,
Cheese, etc
Fibre• Helps to lower cholesterol levels.• Helps to keep the digestive
system working properly.• This means it retains less waste.• Food examples: Fruit, Vegetables, Bread, etc.
Water• Allows blood to flow more easily around the body.• This means that blood, etc can get to where it needs to be more easily, especially during exercise.• Food examples:• Drinks, Most foods, etc.
CONTENTS
Overweight
• “Heavier than the average person of that gender, height
and build.”
Overfat• “A person
who has a high level of fat in comparison with their total body composition.”
Obese•“A person
who is abnormally fat (more than 20% over the standard weight for their height).”
Underweight• “10% under optimal weight.”• Effects of undereating that cause
someone to be underweight:• Malnutrition, increasing risk of
injury• Energy drain.
CONTENTS
Optimum Weight
• This is the best weight for a person so that they are not under or overweight.
Factors that affect optimum weight:•Height,•Bone Structure,•Gender,•Muscle Girth
CONTENTS
Drugs• Stimulants• Narcotic Analgesics• Anabolic Agents (Steroids)• Peptide Hormones• Diuretics• Beta Blockers• Blood Doping
CONTENTS
Stimulants• Speed up reactions.• Allows a person to train for longer.• Irregular heartbeat.• Lead to high blood pressure and
heart and liver problems.• Example: 100m sprinter take
these drugs so they can react quicker to the starter’s gun
DRUGS
Narcotic Analgesics• Mask pain.• Make injuries worse as pain can’t be
felt.• Lead to constipation.• Example: A cyclist with a slight
injury taking these drugs so they can compete in the Tour de France.
DRUGS
Anabolic Agents (Steroids)
• Increase muscle size.• Allow athlete to train harder.• Increased risk of muscle injury.• Can cause: impotence, infertility,
cancer, heart attacks, etc.• Example: Weightlifter takes steroids
to increase his muscles size, bone density and strength so he can lift more.
DRUGS
Peptide Hormones• Recovery from injury and training
is quicker.• Increases red blood cells, helping
to improve muscular endurance.
DRUGS
•Cause strokes and heart attacks, etc.•Cause abnormal growth.•Example: A marathon runner may use these to help them run for longer and to recover from training faster.
Diuretics• Reduces fluid retention and
makes you urinate more to cause rapid weight loss.
• Causes: dehydration, cramp, nausea, headaches, fatigue, etc.
• Example: Boxers use these drugs to make sure that they are under the top weight limit for their fight.
DRUGS
Beta Blockers• Lower heart rate
and blood pressure.
• Reduce anxiety and relax athlete.
• Can reduce heart rate so much that the heart stops beating.
DRUGS
•Example: Snooker players may use these to steady themselves before they play a shot.
Blood Doping• Red blood cells taken from the body,
causing the body to create more RBCs to replace those that were taken.
• The RBCs that were taken are then injected back into the body.
• Results in more RBCs in the body, allowing more oxygen to be carried to the working muscles.
DRUGSCONTENTS
•Simulates high altitude training.•Can cause kidney damage, blocked capillaries, AIDS, etc•Example: A 3000m runner may use this technique so that their body can get more blood to the working muscles, allowing them to exercise for longer.
R.I.C.E.
• Rest: Rest the injured area.• Ice: Apply ice to the injured area.• Compression: Apply pressure to
the injured area.• Elevation: Lift the injured area to
above the level of the heart.
Used to treat soft tissue injuries (e.g.
muscle strains).
D.R. A.B.C.
• Danger: Check for danger, are YOU safe?
• Response: Does the casualty move/respond to sound or touch?
• Airways: Are the airways open?• Breathing: Are they breathing?• Circulation: Is there a pulse?
CONTENTS
Used to asses an unconscious
casualty.