1. St Mary’s High School Short Course REVISION GUIDE

2. What are the benefits of taking part in physical activity? SocialSocialMeet people, Make friends. Co-operation Competition Physical challenge Aesthetic appreciation MentalMentalRelieve stress/tension Stress-related illness PhysicalPhysical Improve body shape Good health What is a HEALTHY, ACTIVE LIFESTYLE? “A lifestyle that contributes positively to physical, mental and social wellbeing and includes regular exercise and physical activity”

3.  People Family Peers Role Models INFUENCES on your Healthy, Active Lifestyle  Image Fashion: the best boots, clothing and equipment Media: increases popularity London Marathon, New Year, Wimbledon  Cultural Factors Disability: resources, opportunities, funding Age: some sports have age-restrictions e.g. minimum 18 for Marathon Gender: women’s football taken less seriously then men’s Race: ethnic background – fewer Asian footballers than other races  Resources Availability: if people are willing, facilities need to be provided Location: local availability e.g. lack of space in inner-city areas Access: parking, public transport to facilities Time: availability for demand: school facilities available “after hours”  Health Illness Conditions  Socio-Economic Cost: hire of facilities and equipment e.g. ice-rink, skates Status: employed (more disposable income), unemployed (need to save money) Good or bad role model?

4. OPPORTUNITIES to Become INVOLVED INITIATIVES To Get People Involved Government:At least 2 hours of high quality PE per week PESSCL:Strengthens links between school and local clubs (ages 5-16) ‘Club Links’Opportunity to be performer, leader, official, volunteer ‘Step Into Sport’ Sport England:Start (participate), Stay (competition and Succeed (talented can progress) Youth Sport Trust TOPS14-16 – organise festivals in local primaries, sports leadership courses Active KidsSupermarkets run voucher programmes to aid purchase of equipment Where are you? Physical Education is not just about being the best performer in a sport!

5. Health “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”. Fitness “a form of physical activity done primarily to improve one’s health and physical fitness” Exercise “How well a task is completed” Performance Key Definitions Remember you can be fit but not healthy e.g. Sir Steve Redgrave has diabetes but is a 5-time Olympic champion

6. C.V. fitness: “the ability to exercise the entire body for long periods of time”. TEST: 12-min Cooper Run or Bleep Test Muscular Strength: “The ability to apply force and overcome resistance”. TEST: Gripometer Muscular Endurance: “The ability to use muscles, many times without getting tired”. TEST: Sit-Up Bleep Test Flexibility: “The range of movement at a joint.” TEST: Sit and Reach Body composition: “The percentage of body weight which is fat muscle and bone.” TEST: BMI

7. 6 Skill-Related Fitness Components (BCRAPS) Balance retain centre of mass over base of support TEST:Stork Balance Test Co-ordination to use two or more body parts together TEST:Tennis Ball Throw Reaction Time time between the presentation of a stimulus and onset of movement TEST:Ruler Drop Agility ability to change direction at speed TEST:Illinois Agility Run Power ability to do strength movements quickly: strength x speed TEST:Standing Broad Jump (Long Jump) Speed how fast your body can move over a short distance TEST:30m Sprint Remember you need to fill in a Physical Activity Readiness Questionnaire (PARQ) prior to taking part in activity to assess the level of risk and use the right protocols to perform safely.

8. Principles of Training Individual Needs “matching training to the requirements of the individual” e.g. struggle to complete game therefore CV fitness Specificity:“matching training to the requirements of the activity” e.g. goalkeepers training for agility, midfielders for cardiovascular fitness Progressive Overload: “gradually increasing he amount of overload so as to gain fitness without the risk of injury”. Rest:“The period of time allotted to recovery” Recovery: “The time required to repair damage caused by training” Reversibility: “any adaptation from training is reversed during inactivity”

9. F.I.T.T Principle Overload is applied to a training programme by using the FITT principle. Increase the… Frequency how often Increase the… Intensityhow hard Increase the…Timehow long Choose correct…Type of exercisemethod of training e.g.someone wanting to improve their CV Endurance Frequency-3 times per week Intensity-60-80% of maximum HR Time-30 minutes per session Type-Method e.g. continuous running

10. Goal Setting People who set sensible goals are able to focus their energies on their training and achieve them. Specific e.g. I want to run half a lap further in the 12-min run Measurable e.g. running half a lap further – easy to measure! Achievable e.g. training plan to build on CV fitness – half lap achieved! Realistic e.g. running half a lap is more realistic than 4 extra laps Time-bound e.g. 6 week training programme – put a clear end point in This are the first steps towards designing your Personal Exercise Programme (PEP)

11. Training Methods Each is designed for a specific purpose, to improve a specific aspect of fitness - combination of METHODS develop sporting performance (CROSS TRAINING) INTERVAL Defined as:“high intensity periods of work followed by defined periods of rest” e.g. (sprint 60m, 30s rest)x6, 5-min rest then perform set again - SPEED e.g. (15 mins jogging, 3 minutes rest) x4 – CARDIOVASCULAR FITNESS Sports:e.g. Swimming, Athletics, Football Advantages:improves speed and CV fitness, high intensity, works high HR zones CONTINUOUS Defined as:“high duration, low intensity exercise without rest periods” e.g. (30 mins jogging) Sports:e.g. cycling, swimming, team sports in pre-season to build aerobic base Advantages:Cheap, wide range of activities available, can apply FITT to suit needs CIRCUIT Defined as:“A number of exercises arranged to avoid training the same muscle groups” e.g. (6-10 stations can work muscles and CV system, also skills in your sport) e.g. work for set time (1 min), set reps (30 reps), rest for 2 mins at end of 1 circuit Sports:e.g. football, cricket, tennis, badminton Advantages:work (strength, speed, CV, muscular endurance in 1 session), aerobic/anaerobic FARTLEKSwedish for ‘Speed Play’ Defined as:“A combination of fast and slow running” Sports:e.g. rugby, football, netball – those with changes in speed throughout Advantages:can include hill work and different terrains, flexible to suit individual sport/needs WEIGHT Defined as:“a common type of training to develop strength and size of skeletal muscles” Sports:e.g. speed, strength, power sports (long jump, javelin, football, rugby) Advantages:can improve musc. strength, musc. endurance, power, easy to overload, variety JOG---SPRINT--- 75%---JOG  SPRINT  30s rest  SPRINT  30s rest 

12. Exercise Session Warm up:PREVENTS INJURY, IMPROVES PERF. Pulse raisers, stretches, mobilising joints Main activity:WORKS SPECIFIC GOALS/COMPONENTS Skills, drills, tactics Cool down:PREPARES FOR FUTURE SESSIONS To remove lactic acid and repay oxygen debt. Target Heart Rate Zones Heart rate = “number of times the heart beats per min” Maximum heart rate = (220 – age) Training/ target zones are calculated using this equation Less than 60% MHR = Recovery zone (cool down) 60 – 80% MHR = Aerobic training zone 80 - 90% MHR = Anaerobic training zone 90 – 95% MHR = Speed training zone.

13. Anaerobic Exercise Without O2 (Oxygen) Very short period of time 1-10 seconds How would you improve your ability to work anaerobically? Work very, very hard in short bursts Be around 85% of your maximum heart rate (220 - age = 100%) GLUCOSE = ENERGY + LACTIC ACID

14. Aerobic Exercise Exercise with (using) O2 Over a long period of time How would you improve your ability to work aerobically? Work hard and for a long time (at least 20 minutes in training zone) Work between 60% and 80% of the maximum heart rate (for a 14 year old that is between approx 125-170bpm) Use large muscle groups GLUCOSE + OXYGEN = CO2 + WATER + ENERGY

15. Most Valuable Player Football Club F W –Minerals –Vitamins –Protein –Fat –Carbohydrates –Fibre –Water –Calcium –Iron –‘C’ –Meat –Cheese –Bread –Cereal –Strong teeth and bones –Help the blood to carry O 2 –To prevent scurvy –Growth and repair –Slow energy –Fast energy –Helps digestion –Needs to be replaced  Minerals  Vitamins  Protein  Fat  Carbohydrates  Fibre  Water Diet and Nutrition Ensure you know why calcium and Iron are needed Dietary Intake and Performance Carbo-Loading A system mainly used by marathon runners e.g. Marathon 1 week today (Sunday) Protein-rich foods (Mon-Tues) – depletes carb stores Carb-rich foods (Weds-Sat) – fully replenishes stores Body is fooled into storing more carbs due to starvation process The protein is needed to repair muscle, carbs to fuel the activity. It is important to take food within the 2 hours after a race/activity to replenish lost stores. Blood-Flow During Exercise Blood is shunted from other areas of the body (particularly organs) to the working muscle during exercise. Less blood is available to digest food in the gut – can cause cramp. Exercise should ideally not start until 2-3 hours after the meal.

17. REMEMBER !!! As soon as the exam starts write these key points down Mental, Social, Physical benefits HRF – Body comp, CV, Endurance, Flex, Strength SRF – Balance, Co-ord, Reaction time, Agility, Power, Speed. (BCRAPS) Specificity, Progressive Overload, Reversibility, Individual Needs Frequency, Intensity, Time, Type. (FITT)