1. GCSE PE Revision
St Mary’s High School
REVISION GUIDE

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

3. 6 INFUENCES on your Healthy, Active Lifestyle
 Image
Fashion: the best boots, clothing and equipment
Media: increases popularity London Marathon, New Year, Wimbledon
 Health
Illness
Conditions
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
 People
Family
Peers
Role Models
 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”
Good or bad role model?
 Socio-Economic
Cost: hire of facilities and equipment e.g. ice-rink, skates
Status: employed (more disposable income), unemployed (need to save money)

4. OPPORTUNITIES to Become INVOLVED
Where are you?
Physical Education is not just about being the best performer in a sport!
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 TOPS – organise festivals in local primaries, sports leadership courses
Active Kids Supermarkets run voucher programmes to aid purchase of equipment

5. Health Fitness Exercise Performance Key Definitions
“Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”.
Fitness
“The ability to meet the demands of the environment”.
“a form of physical activity done primarily to improve one’s health and physical fitness”
Exercise
Performance
“How well a task is completed”
Remember you can be fit but not healthy
e.g. Sir Steve Redgrave has diabetes but is a 5-time Olympic champion

6. 5 HRF Definitions and their Tests
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)
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.
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

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 Increase the… Frequency how often
Overload is applied to a training programme by using the FITT principle.
Increase the… Frequency how often
Increase the… Intensity how hard
Increase the… Time how long
Choose correct… Type of exercise method of training
e.g. someone wanting to improve their CV Endurance
Frequency - 3 times per week
Intensity % of maximum HR
Time 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. SPRINT 30s rest SPRINT30s rest  JOG---SPRINT--- 75%---JOG
Training Methods
Each is designed for a specific purpose, to improve a specific aspect of fitness - combination of METHODS develop sporting performance (CROSS TRAINING)
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
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
SPRINT 30s rest SPRINT30s rest 
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
ITT
FARTLEK Swedish 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
JOG---SPRINT %---JOG
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

12. Target Heart Rate Zones
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
% MHR = Anaerobic training zone
90 – 95% MHR = Speed training zone.

13. GLUCOSE = ENERGY + LACTIC ACID
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. GLUCOSE + OXYGEN = CO2 + WATER + ENERGY
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 bpm)
Use large muscle groups
GLUCOSE + OXYGEN = CO WATER ENERGY

15. Most Valuable Player Football Club F W Minerals Vitamins Protein Fat
Diet and Nutrition
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.
Most
Valuable
Player
Football
Club F W
Minerals
Vitamins
Protein
Fat
Carbohydrates
Fibre
Water
Ensure you know why calcium and Iron are needed
Calcium
Iron
‘C’
Meat
Cheese
Bread
Cereal
Strong teeth and bones
Help the blood to carry O2
To prevent scurvy
Growth and repair
Slow energy
Fast energy
Helps digestion
Needs to be replaced
Minerals
Vitamins
Protein
Fat
Carbohydrates
Fibre
Water

17. Extreme Body Types (Somatotypes)
Endomorph – lots of fat
Mesomorph – lots of muscle
Ectomorph - skinny
Overweight
Having weight in excess of normal. Not harmful unless accompanied by over-fatness
Over-fat
Having body fat in excess of normal
Obese
Describes people who are very over-fat
Anorexia
A prolonged eating disorder due to the loss of appetite
Optimum Weight
Best weight or desirable weight – the best weight a player performs at

18. Factors Affecting Optimum Weight
***(Potential 6 mark question for you to discuss)***
Factors Affecting Optimum Weight
Height – taller people often (not always) heavier
Gender – Men/women have different body composition
Bone Structure – ‘Frame’ of skeleton depends on bone structure e.g. broad shoulders/thick wrists compared to narrow shoulders/hips
Muscle Girth – increases with training, larger muscle weighs more so sportspeople need to look at the appropriate charts
Genetics – body weight and shape are largely passed on by parents
OPTIMUM WEIGHT IN SPORT
Needs to be compared to similar with sports, positions and events e.g. between forwards in rugby, jockeys in horse racing and footballers. The rules of a sport can often govern what an optimum weight is (boxing weights for example)

19. Drugs

20. Performance-Enhancing Drugs (B.S.N.A.P.D)
Beta Blockers
Drugs that are used to control the heart rate and have a calming/relaxing effect.
Prescribed to those with heart problems to maintain low heart rate and blood pressure
Stress and anxiety levels reduced
Improves steadiness of hand and precision
Aids performance in archery, snooker, ski-jumping, gymnastics
Side effects:
Reduces heart rate to dangerously lo levels, nausea, depression, insomnia, nightmares
Stimulants
Narcotics/Analgesics
Drugs that have an effect on the central nervous system, such as increased mental and / or physical awareness.
Amphetamines, Cocaine, Ephedrine
Help to overcome tiredness
Offset the effects of lactic acid
Side effects:
Insomnia, irritability, irregular heart beat, high blood pressure, addiction
Drugs that can be used to reduce and / or mask pain.
Heroin, methadone, morphine
Can return to competition quicker
Increase risk of long-term injury
Side effects:
Loss of: concentration, balance, co-ordination, bring on hallucinations
Anabolic Steroids
Drugs that mimic the male sex hormone testosterone and promote bone/muscle growth.
Increase strength and allow you to train harder and recover faster
Produce results quicker
Increase aggression
Side effects:
Increased risk of heart attack/stroke, high blood pressure, liver disease, infertility, death
Peptide Hormones
Drugs that cause other hormones to be produced.
Human Growth Hormone (HGH), EPO used for anaemia but increases RBC so improved aerobic capacity
Increase muscle growth
Assist recovery
Increase red blood cells (RBC)
Side effects:
Thickens blood, causes dehydration, increased risk of heart attack/stroke
Diuretics
Drugs that elevate the rate of urine production.
Misused by boxers & jockeys who need to lose weight to make the correct weight.
Side effects:
Dehydration – dizziness, muscle cramps, headaches and nausea, also kidney disease
Performance-Enhancing
Drugs
(B.S.N.A.P.D)

21. Recreational Drugs Socially Acceptable Drugs
Nicotine
Cigarettes. Nicotine, tar and carbon monoxide. Affects sports performance by getting less oxygen to working muscles so aerobic fitness is decreased. Improves alertness but extremely addictive.
Alcohol
Affects co-ordination, balance, reaction time. Acts as a SEDATIVE, slowing reactions and impairing judgement. Increases dehydration
Socially Acceptable Drugs
Socially Unacceptable Drugs
Drugs prescribed over the counter by a doctor such as paracetamol and aspirin to treat medical conditions
Illegal and unacceptable to most people e.g. heroin, cocaine, LSD. All have negative effects and can lead to death.

22. and Preventing Injuries
Risk Assessment
and Preventing Injuries

23. Risk Assessment and Prevention of Injury
Warming Up / Cooling Down
WU – warm the muscles gradually to prevent injury
CD – prevents injury and disperses lactic acid preventing soreness and aches
Checking Equipment and Facilities
Are they safe and secure?
In good condition?
Check pitch-side for debris, are the markings clear?
Rules
Ensure safety and help the game flow
Ensure fairness and give the game structure.
When broken, participants are punished by bans/fines
Protective Equipment and Clothing
Football, Hockey, Sailing.
Remove jewellery, ensure your equipment isn’t a danger to others.
Footwear – appropriate to activity e.g. length of studs, supportive for the ankles, comfortable.
Physical Readiness
Completing a physical activity readiness questionnaire is important to ensure all those participating are safe and healthy to do so. It highlights beforehand any potential issues.
Balanced Competition
Weight Categories Weightlifting, Boxing
Mixed/Single sex Contact sports split e.g. rugby, football
Athletics – split on fair competition grounds
Hockey/Racquet sports – mixed and open comp
Age Children split in age group
Seniors/Veterans in golf, marathon, tennis
Handicap System Golf to allow those of mixed ability to play together
Example Question
All sporting activities have clearly stated rules. State three reasons why we have rules in sport. (3)

24. Keep Checking…..
Check weekly for the additions to the body systems from your Y11 course!

25. Cardiovascular System

26. Respiratory System

27. Muscular System

28. Skeletal
System

29. REMEMBER !!! As soon as the exam starts write these key points down
Mental, Social, Physical benefits
HRF – Body Comp, CV, Musc.Endurance, Flexibility, Musc.Strength
(FBMMC)
SRF – Balance, Co-ord, Reaction time, Agility, Power, Speed. (BCRAPS)
SPORRI - Specificity, Progressive Overload, Rest and Recovery, Individual Needs
Frequency, Intensity, Time, Type. (FITT)