Year 10 Revision 2017

PHYSICAL SOCIAL MENTAL Health, active lifestyle: a lifestyle that contributes positively to physical, social and mental wellbeing, and includes regular exercise and physical activity. PHYSICAL SOCIAL MENTAL SOCIAL Mix with others Make new friends Meet current friends Develop teamwork/cooperation Work with others PHYSICAL Contribute to good physical health Physical challenge Increase fitness Improve performance Improve health related exercise factors: Cardiovascular fitness Muscular strength Muscular endurance Flexibility Body composition MENTAL Relieve and/or prevent stress and tension Mental challenge Increase self-esteem and confidence Help the individual feel good – exercise produces serotonin – a feel-good hormone. Contribute to enjoyment of life Aesthetic appreciation

Functions Support (for muscles and vital organs) The skeletal system has 5 functions : Movement (at the joints) Support (for muscles and vital organs) Shape (for maintaining basic body shape) Protection (such as the skull protecting brain) Blood cell production

Bones types: Long - femur Short - phalanges Flat - skull Irregular - vertebrae

Freely moveable Joints There are 6 types of freely movable joint : Hinge – elbow and knee Ball and Socket – hip and shoulder Pivot – wrist Saddle – thumb Gliding – bones in the hand Condyloid – wrist

Types of joints Freely movable – most joints are freely movable. They are known as synovial joints Slightly movable – vertebrate Immovable – there is no movement - skull

Collective tissue Tendons – strong, non-elastic, links ‘muscle to bone’ – quadriceps Cartilage – tough, flexible, ‘- femur prevents friction Ligaments – bands of fibre attached to the bones that link joints. They help to keep joints stable

Muscles in the muscular system Deltoids Pectorals Biceps Abdominals Quadriceps Trapezius Triceps Latissimus dorsi Gluteals Hamstrings Gastrocnemius

Types of muscle Skeletal – Most common – Biceps and Triceps Cardiac – Involuntary – walls of the heart Involuntary – Not controlled, automatic – intestines

Agonist and Antagonist Origin Insertion

Muscles and movement Definitions : The muscle is attached to the bone by a tendon. For movement to take place, one bone stays in place whilst the other one moves through the action of the origin and the insertion and the prime mover and antagonist. Definitions : Origin = the end of the muscle attached to the fixed bone Insertion = the end of the muscle attached to the bone that moves Prime mover = the muscle that contracts to start a movement, also known as the ‘agonist’ Antagonist = the muscle that relaxes to allow a movement to take place

Movements Flexion - ‘decreasing angle at a joint’ – bending your elbow Extension – the opposite to flexion – straightening your elbow Abduction – ‘moving a bone away from the midline of the body’ – first movement of a star jump Adduction – ‘moving a bone back to the midline of the body’ – final stage of a star jump

Benefits from exercise Improving your body shape Stress reliever Help you sleep better Reduce the chances of getting illnesses Toning up your body and improving your posture Helping to improve levels of strength, stamina and flexibility

‘Strength’ “The ability to bear weight” Dynamic COMPONENTS OF FITNESS- strength comes under Health factors- CMMBF ‘Strength’ “The ability to bear weight” Dynamic To apply force against some type of object Explosive One short, sharp burst or movement Static The greatest amount of strength that can be applied to an immovable object

CMMBF HEALTH RELATED CARDIO VASCULAR MUSCULAR STRENGTH MUSCULAR ENDURANCE BODY COMPOSITION FLEXIBILITY

‘Cardiovascular endurance’ “The ability of the heart and lungs to keep operating efficiently during a long period of time ” Also known as ‘stamina’ Can be improved through training Example: a 12 minute Cooper run

‘Flexibility’ “A range of movements around a joint” Also known as ‘suppleness’ Reduces the chances of injury Improve body posture Example: a sit and reach test

‘Power’ “A combination of maximum speed and maximum strength” It’s closely linked to explosive strength Example: a standing broad jump

‘Co-ordination’ “The ability to use two or more body parts Example: Alternate hand throw

‘Reaction time’ “This time taken for the body to respond to a stimulus” Simple Where someone must react to something as it happens Choice When someone is able to decide when to react

Skill Related Factors Of Fitness ‘Agility’ “A combination of flexibility and speed, the ability to move quickly, changing direction and speed where possible” Example: Illinois agility test

‘Balance’ “Being able to maintain a given posture” Keep the body stable- or maintain equilibrium Example: Stork stand

‘Speed’ “The ability to move all or parts of the body as quickly as possible” This is a combination of reaction time and movement time

Specificity Progression Overload Reversibility Tedium The S.P.O.R.T principle Specificity Progression Overload Reversibility Tedium TRAINING PRINCIPLES

Ways to describe body type 3 terms to learn

Somatotyping ENDOMORPH D for dumpy Wide hips and narrow shoulder (pear shaped) A lot of fat on the body A lot of fat on the upper arms and thighs Quite slim wrists and ankles Find it difficult to run Seen in in Scrum players in Rugby ENDOMORPH D for dumpy

Ectomorph T for Tall Narrow shoulders and hips Thin face, high forehead Thin narrow chest and abdomen Thin legs and arms Very little muscle or fat Succeed at endurance events and gymnastics “

MESOMORPH M for Muscular Broad shoulders, narrow hips (wedge shaped) Large Head Muscular body Strong forearms and thighs Very little body fat Excel in strength, agility and speed spo