P.E. GCSE P.E. GCSE A1: Reasons for taking part in physical A1: Reasons for taking part in physical

activityactivity

Social benefits: •Mixing with others•Friendship•Cooperation•Competition

Physical Health Benefits:•Promotes general health and fitness•Improves cardiovascular efficiency•Physical challenges stretch the body and improve performance•Maintains a healthy weight•Toned body – look good. Can loose weight.

Mental: •Stress release•Feel good about yourself

Aesthetic Appreciation: In some sports, such as gymnastics, participants learn to present themselves in an attractive way, which is appealing to an audience. It means recognising quality of movement in a performance.

Benefits of Club Membership: A routine – sessions are held at regular times every weekBuild relationships with coaches who can help you develop your performanceEstablish friendships with other club membersUse of club facilitiesChances to enter competitive environmentDiscounted prices for using facilities

P.E. GCSE P.E. GCSE A2: Health, fitness, exercise & A2: Health, fitness, exercise &

performanceperformance

Health: a state of complete mental, social and physical well being.

Fitness: a person’s ability to meet the demands of an environment. Sports professional are fit for their specific sport, eg. Strength for a weight lifter, stamina for a marathon runner.

Exercise: a physical activity which improves the health and fitness of an individual.

Performance: how well an individual can complete a certain task.

Cardiovascular Fitness (stamina): the ability of the circulatory and respiratory systems to provide glucose and oxygen to the body’s muscles during sustained physical activity.

Muscular strength is the amount of force a muscle can exert against a resistance. It helps sportspeople to hit, tackle and throw. Muscular endurance is the ability to use voluntary muscles many times without becoming tired. It helps sportspeople to sprint or repeat quick actions for longer. Flexibility is the range of movement possible at a joint. It helps performers to stretch and reach further. Body composition is the percentage of body weight which is fat, muscle or bone. It helps sportspeople depending on the type of sport they play, eg heavy rugby players are more effective in the scrum than lightweight players, but light long distance runners will always beat heavier long distance runners.

P.E. GCSE P.E. GCSE A3: Skill Related FitnessA3: Skill Related Fitness

Agility - the ability to change the position of the body quickly and with control. This helps team players dodge their opponents, in rugby for example. Balance - the ability to retain the centre of mass above the base of support when stationary (static balance) or moving (dynamic balance). This helps gymnasts maintain their position and prevents games players like footballers from falling over at speed. Co-ordination - the ability to use two or more body parts together. This helps all athletes to move smoothly and quickly especially when also having to control a ball. Hand eye coordination is needed in tennis and badminton. Power - the ability to use strength at speed. This helps athletes to jump high, throw far or sprint quickly. Power = Strength x Speed. A sprinter needs power, and a long jumper needs power to launch themselves far into the sandpit. Reaction time - the time between the presentation of a stimulus and the onset of a movement. This helps swimmers to make a fast start, and a sprinter after the starting gun.Speed is the differential rate at which an individual is able to perform a movement or cover a distance in a period of time or how quickly an individual can move. This helps all games players to move into position or get away from opponents quickly for example a sprinter in a 100m sprint, a rugby payer running to score a try.

Fitness Testing:The bleep test – used to test aerobic fitness and calculate VO2 max. This means how efficiently your body can take in and use oxygen.Dynamometers can be used to test strength. Balance can be tested by closing eyes and standing on one leg for as long as possible. Reaction times can be measured with computerised devices. Speed can be tested by setting out a specific distance, timing how long it takes for the individual to cover it, and then divide the distance by the time to calculate the speed. Sit and reach test used for flexibility. To test for agility, set up a course of cones which you must dodge around and time how long it takes to complete the course.

P.E. GCSE P.E. GCSE A4: Principles of TrainingA4: Principles of Training

Specificity – This is making sure that your training is directly associated with your goal. You must train muscles or areas of fitness specific to your sport, so that your performance in your desired sport will improve.Progression – Start training more gently, and gradually increase your time and intensity of workout so that your muscles are built up and your performance improves without a high risk of injury.Overload – You must push your body beyond its normal limits in order to improve. Muscles must be pushed to work hard, however, if you over train your muscles, and push your body too far, this can lead to injury. Reversibility - Any adaptation which the body makes during training is lost if the fitness levels are not maintained. Therefore, you must train regularly, or no benefits will be seen.Tedium – Training can become tedious and boring if you do not plan to vary your activities. It is therefore important to include a selection of training types to keep yourself interested and motivated to complete your programme. Moderation – important to have rest periods at regular intervals to allow body to adapt. Overtraining can cause injury.Frequency – How often you will train during your programme. This could be increased as the weeks go on, to ensure the progression in fitness which you have aimed for.Intensity – How hard each training session will be. You could use the perceived excursion scale to monitor the intensity of each training session.Time – How long each of your training sessions will last. The duration of the training depends heavily on the intensity; a harder session should be shorter than a light session.Type – You should consider what type of training you will use to achieve your goals. There are many different methods of training.

A personal exercise plan can be designed for individual needs. The details will be specific to the sport the individual is training for.

P.E. GCSE P.E. GCSE A5: Methods of TrainingA5: Methods of Training

Warm up: whole body exercise which raises heart rate and body temperature. This prepares muscles,

ligaments and joints by stretching them and

prevents injury.

Main activity: fitness training or technique

work, skill development, team practice, game

scenarios. This develops skill and technique in the

specific sport being trained for.

Cool down: Gentle exercise to remove carbon dioxide, lactic acid and other waste products from muscles and stretching. These prevent stiffness or muscle ache after exercising.

In an Exercise session…

Isotonic

Isotonic and isometric are types of muscle contraction. Isotonic is when the muscle shortens (concentric) or lengthens (eccentric) as it contracts. A sit up is an example of isotonic contraction of the abdominals.

Isometric contraction is when there is tension in the muscle, but no movement is made causing the muscle to remain the same length. Holding a weight at arms length is an example of this.

Heart recovery rate is a measurement of how long it takes for the heart to return to its resting heart rate after exercise. The fitter a person is, the shorter their recovery time.

Isometric

Aerobic Training – when the body is being worked at a level at which it is capable of supplying the oxygen and fuel demanded. This means that the body will be respiring aerobically; glucose + oxygen give the products of carbon dioxide and water, excreted as perspiration and exhalation. Aerobic training methods include rowing, cycling and continuous running. The aerobic training zone is between 60-85% of your maximum heart rate. Anything below 60% is considered as being in the “recovery zone”. •Anaerobic training – when the body is being worked at 85-90% of the maximum heart rate. Anaerobic means without oxygen; the body is being worked beyond its capability to provide enough oxygen to the muscles which require it; therefore the body goes into a state known as “oxygen debt”, and lactic acid is produced and released into the muscles. This generally results in the ceasing of exercise until the oxygen debt has been repaid and the lactic acid has been removed. An example of anaerobic training would be sprinting. The body would be performing anaerobic respiration; the equation for which is glucose gives the products of lactic acid and energy.•Interval training is when you train with short bursts of intense work with periods of light rest in between. This rest period is the interval, in which the body can recover from the oxygen debt in which it has been put. This stimulates the heart and lungs to payback the oxygen debt to break down the lactates in the muscles. This will lead to improved performance of the cardiovascular system. •Continuous training develops aerobic fitness. It is training of a lower intensity performed for a longer duration. An example of this would be cycling slowly for thirty minutes. This will increase muscle stamina and athlete’s endurance. •Circuit training – several stations in a circuit which individuals move around completing different activities. They can be designed to develop muscular endurance, strength and speed.•Cross Training – involves using another sport to improve fitness for a specific activity. •Weight training - uses weights to provide resistance to the muscles. It improves muscular strength (high weight, low reps), muscular endurance (low weight, high reps, many sets) and power (medium weight and reps performed quickly).•FARTLEK training – known as ‘speed play’. This is when you vary the speed and terrain over which you run, cycle or ski. It improves both anaerobic and aerobic fitness.

P.E. GCSE P.E. GCSE A5: Methods of TrainingA5: Methods of Training

P.E. GCSE P.E. GCSE A6: Diet, Health and HygieneA6: Diet, Health and Hygiene

Athlete’s Foot: This is a fungal infection. It is usually cracked skin and itchiness between the toes which can be treated by washing and drying well, then coating with fungicidal cream or powder.

Verrucae: This is a fungal infection. It is usually cracked skin and itchiness between the toes which can be treated by washing and drying well, then coating with fungicidal cream or powder. Verrucae can be caught in warm, moist environments like swimming pools.

Diet must comprise of:Diet must comprise of:

•Carbohydrate – provides quick energy. Athletes need carbs to build up energy stores before events. Find it in pasta, bread, cereals.

•Fat – unsaturated fats provide slow release energy and insulation. Can be used when doing low impact exercise. Find it in oil, dairy product, nuts.

•Protein – for growth and repair of cells in the body. Used when training hard and in recovery from injury. Power athletes will eat more protein to build larger muscles.

•Minerals – such as calcium (strengthen bones) iodine (for energy production) and iron (prevents fatigue) help all round health. They are eaten when training and competing and are found in fruit, vegetables and fish.

•Vitamins – A for vision, B for energy production and stress reduction, C for healthy kin and immune system, D for absorption of calcium for bones and teeth. Found in fruit and vegetables.

•Fibre – cannot be digested. Fills you up and keeps digestive system running smoothly. This is important in sport as well as helping with weight control. Found in fruit, veg and wholegrain cereals.

•Water – maintains fluid levels and prevents dehydration. Replaces water lost in perspiration. More exercise means you need more water.

Overfat is when you weigh too much in ratio to your height, and the excess weight is fat on the body. Being overweight is being too heavy in ratio to your size, but the excess is not necessarily fat; it could be denser muscle tissue. So an athletes could be overweight, but very healthy. Obesity is being very overfat, and this carries serious health risks.

P.E. GCSE P.E. GCSE A6: Diet, Health and HygieneA6: Diet, Health and Hygiene

Endomorph: characterized by large bones, solid torso, higher fat levels, wide shoulders with a narrow waist. These are your heavier athletes who naturally carry more body fat and do best in sports requiring power, and body weight force.

Mesomorph: characterized by increased fat storage, a wide waist and a large bone structure. These are your naturally muscular athletes, who have low body fat and excel in sports requiring strength and power.

Ectomorph: characterized by long and thin muscles/limbs and low fat storage; These are you lean, lightweight athletes who perform best at distance sports requiring muscle endurance.

<Performance enhancing drugs. Social drugs include nicotine and alcohol. Nicotine reduces lung capacity (bad for stamina events). Alcohol reduces concentration and coordination.

P.E. GCSE P.E. GCSE Effects of exercise on the bodyEffects of exercise on the body

Increased tidal volume and stroke

volume (amount of

blood pumped in each beat)

Rise in muscle temperature,

muscle contraction, increased

blood flow to muscles

Blood moves to surface to

cool – red cheeks

Blood diverted from other systems to

muscles

Faster heart rate, Rapid breathing

Sweating – loss of water

and salt

Short term effects

Muscular endurance develops. Muscles,

ligaments and tendons get

stronger

Greater number of

alveoli. Increased vital

capacity (maximum exhaled air)

Bone width and density increases.

Joints become more stable

and flexibility increases.

Hypertrophy – muscles

increase in size

Increased volume of blood and

higher number of blood

capillaries in muscles

Larger heart, increased

cardiac output – more blood

pumped in out into the body

Lower resting heart rate and

shorter recovery rates

Respiratory and circulatory systems work

more efficiently –

more efficient gaseous

exchange

Long term effects

P.E. GCSE P.E. GCSE Effects of exercise on the bodyEffects of exercise on the body

P.E. GCSE P.E. GCSE B1&B2: Prevention of Injury in SportB1&B2: Prevention of Injury in Sport

Risk Responsibility:The authorities are responsible for:•the rules - to reduce dangerous play •referees - to check the environment and insist on fair play •insisting on protective equipment and removal of jewellery •balancing competition - by age, weight, gender, skill level

Each player is responsible for:•Players must make sure they are wearing the right protective clothing•being fit enough •using correct technique •wearing the right clothing and equipment, eg making sure shoes fit correctly •checking that the environment is safe •warming up and cooling down •etiquette - playing fair and respecting their opponents

Injury can be caused by INTERNAL or EXTERNAL forces. Internal is when a very sudden powerful movement inside your body causes a strain or tears in a muscle, ligament or tendon. External force could be IMPACT (with somebody or something) which causes soft tissue injury (bruises, sprains - when ligaments are overstretched or torn around a joint, eg twisted or sprained ankle, strains - when a muscle or tendon is overstretched or torn, eg pulled muscle) skin damage (cuts, grazes, blisters) and injury to bones and joints (fractures, dislocations). The external environment can also cause injury; extreme heat causes dehydration, extreme cold causes hypothermia.

Joint injuries can occur from overuse. These include tennis elbow (muscle damage from overuse of the lower arm muscles and the elbow joint to perform a backhand shot) and golf elbow (an injury to muscles and tendons which bend the wrist). Chronic injuries occur when injuries are not given time to heal or treated. This can lead to arthritis.

Concussion is caused by impact to the head, often knocking the person unconscious.

P.E. GCSE P.E. GCSE B1& B2: Prevention of Injury in SportB1& B2: Prevention of Injury in Sport

Name Description Image

Simple closed

Bone is broken but skin is not lacerated.

Compound

Skin has been broken by the fracture, and some of the bone may be visible.

Transverse

Fracture across the bone, at a right angle to the long axis.

Greenstick

Fracture on one side of the bone causing the other side to bend.

Comminuted

A fracture resorting in three or more broken fragments.

Signs of fractures or dislocations are swelling, unusual shape or deformity, signs of shock (pale clammy skin, cold), Symptoms are tenderness at the site, nausea and pain.

Treatment for fractions is often external treatment (plaster and fibreglass casts, braces and splints). Internal treatment methods include holding the bone in place whilst it heals, with pins, metal plates or screws.

D.R.A.B.C. is used when you have an unconscious casualty. Danger, Response, Airways, Breathing, Circulation.

The recovery position is used if the casualty is unconscious but breathing.

Cardiopulmonary Resuscitation (CPR) is used for a casualty who has stopped breathing. 30 chest compressions:2 rescue breaths at a rate of 100 compressions per minute.

If somebody has a soft tissue injury (sprains, strains and bruises): RICE – Rest to prevent further injury; Ice, cool to reduce blood flow, pain and swelling; Compression, wrap a tight bandage around area to reduce internal bleeding and swelling; Elevation, raise injury above heart level to reduce throbbing and swelling.

P.E. GCSE P.E. GCSE C1: Circulatory SystemC1: Circulatory System

Heart rate is the number of beats the heart performs in one minute. Stroke volume is the volume of blood pumped from the

heart in each beat. By multiplying these two together, you calculate the cardiac output, the total volume of blood the heart

pumps in one minute.

Bicuspid valve

P.E. GCSE P.E. GCSE C1: Circulatory SystemC1: Circulatory System

We have a Double Circulatory System. The blood goes from the heart to the lungs and back to the heart (the pulmonary circuit) and then from the heart to the rest of the body (the systemic circuit).

Arteries are the largest blood vessel. They have thick muscular walls and so can carry blood at high pressure. The main artery is the Aorta. They have small internal lumen (the passage in which the blood travels). Blood away from the heart

Veins are next in size. They take blood to the heart under a lower pressure. They have valves to stop blood flowing backwards. They have larger internal lumen. Their walls are thin. Main vain is the Vena Cava.

Capillaries are the smallest vessels. They are found in muscles and lungs. They are microscopic in size and only one cell thick. Blood is at very low pressure, and because their membrane is so thin, gaseous exchange can take place.

Blood has four parts; The red blood cells, the white blood cells, the platelets and the plasma. Red blood cells contain oxygen on their haemoglobin and are made in the red bone marrow. White blood cells protect body by fighting disease and are made in marrow of long bones. Platelets clump together forming fibrin clots to stop bleeding and plasma is the fluid on the blood and it carries CO2, hormones and waste. When exercising blood does the following things:Transports nutrients and waste; Delivers oxygen to the working muscles; Removes heat (temperature regulation); Dilutes/carries away lactic acid (acidic balance)

P.E. GCSE P.E. GCSE C2: Respiratory SystemC2: Respiratory System

Air is warmed, moistened and filtered as it travels through the mouth and nasal passages. It then passes through the trachea and one of the two bronchi into one of the lungs. After passing into the many bronchioles, it finally arrives into some of the millions of tiny sacs called alveoli. This is where gas exchange takes place - oxygen passes out of the air into the blood, and carbon dioxide passes out of the blood into the air in the alveoli.

When you inhale:The intercostal muscles contract, expanding the ribcage. The diaphragm contracts, pulling downwards to increase the volume of the chest. Pressure inside the chest is lowered and air is sucked into the lungs.

When you exhale:The intercostal muscles relax, the ribcage drops inwards and downwards, the diaphragm relaxes, moving back upwards, decreasing the volume of the chest. Pressure inside the chest increases and air is forced out.

Vital Capacity: Vital Capacity: Volume of air breathe out when breathing as hard as you can.

Tidal Volume: Tidal Volume: volume of air breathed in and out at rest.

P.E. GCSE P.E. GCSE C2: Respiratory SystemC2: Respiratory System

Gas % in inhaled air % in exhaled air

Oxygen 21 16

Carbon dioxide 0.04 4

Nitrogen 79 79

When resting or gently exercising, the heart can keep up with the demand of oxygen from muscles. It is working aerobically :

Glucose + oxygen → energy + water + carbon dioxide

When exercising very hard, like sprinting, the heart cannot cope with the demand of oxygen from the muscles. The body therefore enters a state called oxygen debt, when instead of releasing energy with oxygen, it does it without to produce lactic acid and carbon dioxide. The lactic acid builds up in muscles, and the oxygen debt must be made up during rest. This is anaerobic respiration:

Glucose → energy + lactic acid

Inhaled air contains more oxygen used to create energy and less carbon dioxide than exhaled air which contains more carbon dioxide produced as a waste product of respiration energy production and less oxygen as it has been used in respiration.Gas exchange takes place by diffusion in the alveoli within the lungs. As a result the composition of inhaled and exhaled air is different.

P.E. GCSE P.E. GCSE C3: BonesC3: Bones

There are 206 bones in the adult human body.

In the vertebral column, there are 5 sections; Cute Teddies Loves Small Cuddles! The top vertebrae C1, Atlas, allows head to nod. C2, Axis, allows head to rotate. Ribs are attached to the thoracic vertebrae giving protection and a bit of movement. Lumbar vertebrae give wide range of movement. Bones of sacral vertebrae are fused together helping to transmit force from legs to upper body.

Human skeletons start off as cartilage. Over time calcium and phosphorous replace the cartilage, forming bone.This process is called OSSIFICATION. Humans are left with some cartilage art the end of long bones, nose and ears. Hoe much cartilage is left indicates how much a person has left to grow.

Structure of a long bone Hyaline cartilage - covers the ends of the bones, stops them rubbing together and absorbs shock. Epiphysis - the ‘head’ of the bone. Cancellous bone - spongy bone that stores the red bone marrow; where blood cells are made. Epiphyseal plate – the area where bones grow in length. Diaphysis - the shaft. Compact bone – hard, dense bone. It gives strength to the hollow part of the bone. Periosteum – a protective layer where there is no hyaline cartilage. Ligaments and tendons attach to the periosteum. Medullary cavity/marrow cavity - contains the yellow bone marrow; where white blood cells are made.

The function of bones:

1. Give the body shape

2. Support the body

3. Protect vital organs

4. Allow the body to move

5. Blood production in the marrows of long bones

Diet and exercise help to maintain bone strength. If bones become demineralised, they lose density and become brittle, and prone to fractures. This is called OSTEOPEROSIS. Taking calcium, phosphorous and vitamin D supplements help to minimise the risk in elderly people.

Type of bone Example Function in sport

Long Femur, humorous Movement - to generate strength and speed

Short Carpals, tarsal Shock absorption - spreading load

Flat (Plate) Ribs, cranium Protection of vital organs, attachment of muscles to help movement

Irregular Vertebrae, face Provide shape, protection

P.E. GCSE - C3: BonesP.E. GCSE - C3: Bones

P.E. GCSE P.E. GCSE C4: Joints, tendons, ligamentsC4: Joints, tendons, ligaments

Type of joint

Example in the body

Types of movement possible

Hinge Elbow, knee Flexion, extension

Ball and Socket

Shoulder, hip Flexion, extension, abduction, adduction, rotation

Pivot Between the atlas and axis in the neck

Rotation

A joint is where two or more bones meet.

A tendon joins a muscle to a bone enabling movement

A ligament joins a bone to a bone.

Cartilage reduces friction and acts as a shock absorber in a joint.

Movement Description

Abduction Movement away from the mid-line of the body

Adduction Movement towards the mid-line of the body

Extension Straightening limbs at a joint

Flexion Bending the limbs at a joint.

Rotation A circular movement around a fixed point

A synovial joint, such as the hip.

Fixed joint (fibrous): held together by tough fibres, eg. Bones in the skull

Slightly movable joint (cartilaginous): each bone rests on a cushion of cartilage but ligaments stop them moving too far, eg. Vertebrae.

Freely movable joint (synovial): shown right, eg. elbow

P.E. GCSE P.E. GCSE C5: Muscle and Muscle actionC5: Muscle and Muscle action

External obliques

Voluntary Muscle

Exercise Sporting action

Deltoid Dumbbell raises Bowling a cricket ball

Bicep Bicep curl Drawing a bow in archery

Triceps Tricep push down

Throwing a javelin

Quadricep Quad. extensions

Jumping on a trampoline

Latissumusdorsi

Lat. Pull downs Butterfly in swimming

Pectoral Bench press Forehand drive in tennis

Gastrocnemius Calf raises Running

Abdominals Sit ups Pull body down in hurdling

Hamstrings Hamstring curls Bending knee before kicking ball

Gluteals Squats & lunges Pulling back leg before kicking ball

Trapezius Upright row Holding head up in rugby scrum

External Obliques

Side bends Backstroke swimming

Involuntary Muscles are those which control our organs. We cannot change their actions. Voluntary muscles are those attached to the skeleton which we can move. The heart is made of cardiac muscle, which is found only in the heart. It never tires.

P.E. GCSE P.E. GCSE C5: Muscle and Muscle actionC5: Muscle and Muscle action

Antagonistic pairs of muscles create movement when one (the prime mover) contracts and the other (the antagonist) relaxes. Examples of antagonistic pairs working are:the quadriceps and hamstrings in the leg the biceps and triceps in the arm.

Voluntary muscles have muscle fibres which are either fast twitch or slow twitch. Fast twitch contract quickly, but use oxygen an aerobically in inefficiently, and so tire quickly. Slow twitch muscle fibres contract slowly, but use oxygen aerobically and effectively, and so have a longer muscle endurance. A sprinter will generally have more fast twitch fibres than a marathon runner.

Muscle tone can be seen when the muscle is in a state of slight tension. When muscles are exercised regularly, they hypertrophy, or get bigger. This makes every day tasks less challenging, and muscles have a greater endurance. Muscle tone help a person to have good posture, and this reduces strain on muscles tendons and ligaments. Good posture is often crucial in sporting performances; in golf for example, when a position must be maintained through the swing. Having good posture is also a sign of self confidence.