GCSE PHYSICAL EDUCATION EASTER REVISION COURSE

Section A: Factors affecting participation in physical activity 1.Reasons for taking part in physical activity. 2.Body composition 3.Diet 4.Somatotypes 5.Cardiovascular fitness 1 6.Cardiovascular fitness 2

Section B: Training and Exercise 7.How training and fitness affect the heart 8.Respiratory fitness 9.The effects of exercise 10.The principles of Training 11.Types of training 12.Muscular strength and muscular endurance

Section C: Anatomy and physiology 13.Bones 14.Joints 15.Muscles

Section D: Safety 16.Flexibility, risk assessment and posture 17.Motor skills and drugs in sport

1. Reasons for taking part in physical activity. Reasons why take part in sport 1.Physical 2.Social 3.Psychological

Hints and Tips: In the examination you will need to be able to relate the reasons for taking part in certain sports to a certain profile. Make sure you can adapt the reason you have learnt for different types of sports people.

Different assets for different sports There are many different factors that affect participation and performance. Examples  Body build  Speed  Endurance  Strength  Power

Hints and Tips There are six skill related fitness factors (motor skills):  Agility  Balance  Co-ordination  Power  Reaction time  Speed THINK OF DIFFERENT SPORTS AND IN WHAT ORDER THESE WOULD BE IMPORTANT.

Other factors  Performer’s social background  Psychological aspects

Health, exercise, fitness and performance Definitions: You need to know the definitions

Health Health is a state of complete mental, physical and social well-being not simply the absence of disease or infirmity.

Exercise Exercise is a form of physical activity done primarily to improve one’s health and physical fitness.

Fitness Fitness is the ability to meet the demands of the environment.

Performance Performance is how well the task is completed.

Hygiene Hygiene is a term related to the principles of maintaining good health.

Body composition Body composition is defined as ‘ the percentage of body weight which is fat, muscle and bone’

Optimum body weight This is a person’s most favourable weight considering their body shape or build. Hints and Tips: Remember it is quite possible for two people to be of the same heights and different weights but both be at their optimum weight.

Overweight, Overfat and Obese Overweight is defined as having weight in excess of normal, not harmful unless accompanied by overfatness.

Overfat Overfat is the term used to describe a person who has too much body composition as fat; men having more than 19% and women 26%.

Obese A term used to describe extremely overweight, often considered as 20-35% above normal, probably best described as an extreme overfat condition. Hints and Tips: Learn to explain why optimum weight varies according to weight, sex, age, height, bone structure and muscle girth.

Diet and Sport Consider different dietary requirements for different sports. Examples: Shot putter v Gymnast v Long distance runner.

Energy Balance Weight loss and gain or keeping your weight constant are regulated by the amount of calories (or Kilocalories) you eat. Hints and Tips: Make sure you can explain the reasons why an individual’s diet depends on body type and the sport they train for.

3. Diet Seven factors of a balanced diet. 1.Carbohydrates 2.Fats 3.Proteins 4.Vitamins 5.Minerals 6.Water 7.Fibre

4. Somatotypes This is the technical name for body type, also referred to as body build or physique

Scoring body types Measurements are taken and a score is given out of seven. # Endomorph (fat score) # Mesomorph (muscle score) # Ectomorph (thinness score) Hints and Tips: Make sure you can explain different types of somatotypes to different sports and how this affects performance.

5. Cardiovascular Fitness 1 Concerned with the fitness of # the heart # the blood # the blood vessels

The circulatory system The heart works as a double pump. The right hand side of the heart carries de oxygenated blood. The left side oxygenated blood. The septum separates the two.

Where the blood goes Blood is pumped away from the heart from two routes. # to the lungs # to the working muscles Hints and Tips: Learn the anatomy of the heart – atrium, ventricles, valves and blood direction.

The Pulmonary system De-oxygenated blood: right atrium – through the vena cava – tricuspid valve – right ventricle – into pulmonary system – lungs – back to the heart as oxygenated blood.

The systemic system Left atrium – oxygenated blood – bicuspid valve – left ventricle – semi lunar valve – out of aorta – to working body. Hints and Tips: If its going away from the heart, it starts with an A. If its going to the heart it starts with a V.

6. Cardiovascular fitness 2 Blood vessels  Arteries, veins, and capillaries all carry blood but are constructed differently. Hints and Tips: Aorta – Arteries – Arterioles – Capillaries – Venules – Veins – Vena Cava

Blood  Blood plasma  Red cells (carry haemoglobin)  Haemoglobin (attracts oxygen)  White cells (fight infections)  Platelets (clot blood)

Section B - Training and Fitness

How training and fitness affect the heart Heart rate – the number of times the heart beats per minute.

Maximum Heart Rate 220 – age = maximum heart rate

Stroke volume The amount of blood pumped by the heart with each beat

Cardiac Output the amount of blood pumped by the heart each minute CO = HR x SV

Tests for cardiovascular fitness  Multi stage fitness test (Bleep test)  Cooper 12 minute run test  Harvard step test Hints and Tips: Know what resting HR, working HR and recovery rates mean.

8. Respiratory fitness  Breathing  Passage of air  Alveoli  Gaseous exchange  Respiration and Sport

Breathing  Role of ribs (intercostal muscles)  Role of diaphragm

Passage of air  Through the nose which filters and warms the air.  Trachea – bronchus – bronchioles - alveoli

Alveoli and gaseous exchange  Alveoli – contact with capillaries – oxygen delivered to working muscles – carbon dioxide taken out. Hints and Tips: Understand and explain gaseous exchange and relate it to sporting situations.

9. The effects of exercise  faster heart rate  quicker and deeper breathing  rise in body temperature  sweating  muscle ache Hints and Tips: explain why these happen and link these effects to the respiratory system.

Exercise and its effects on the heart  Increase in stroke volume  Quicker recovery  Slower resting heart rate  Increase in number of capillaries  Cardiovascular system – improved efficiency.

Exercise – Aerobic and Anaerobic exercise  Both systems improve with training.  Aerobic improvements in endurance.  Anaerobic improvements in events requiring short bursts of energy.

10. The Principles of Training  Consider individual needs  Consider specificity  FITT principle  Consider Overload  Consider Progression  Consider Reversibility

11.Types of training  Interval training – periods of work followed by periods of rest. High intensity – good for anaerobic work.  Continuous training – working continuously at moderate to slow speed.  Fartlek – (speedplay) Running at various speeds over varying distances and terrain.  Circuit – variety of exercises in a circuit.

Muscular strength and muscular endurance  Muscular strength is the ability of the muscles to exert force, or the amount of force required to produce a single maximum effort. E.g. Weight lifting  Muscular endurance is the ability to use the voluntary muscles many times without getting tired.

Different muscular contractions  Isotonic contraction – the muscle has contracted and movement has taken place.  Isometric contraction - the muscle has contracted but no movement has taken place.

Section C: Anatomy and physiology

13. Bones  Label the skeleton  Types of bones according to their function  Bones of the vertebrae  How bones are made

14. Joints A joint is where two or more bones meet.  Different types of joints  Synovial joints  Movement possibilities

Synovial joints  Know the role of hyaline cartilage synovial fluid and membrane. Give examples – Knee joint.

Joint movements  flexion  extension  adduction  abduction  rotation Hints and Tips: Learn these movements and joints associated with these movements.

15 Muscles Types of Muscles  Voluntary  Involuntary  Cardiac

Muscle fibres  Fast twitch (work quickly but also tire quickly)  Slow twitch( rich in oxygen, work for long periods)  Muscle tone – muscle is always ready for action and this is known as muscle tone. Hints and Tips: Hypertrophy - when muscles get bigger Atrophy - when muscles get smaller.

Ligaments, tendons and cartilage  In order for joints to move they must be held together with ligaments which join bone to bone.  Tendons hold muscle to bone  Cartilage covers the end of bones to prevent rubbing (friction)

Muscles You have to locate the following:  Deltoids  Pectoralis major  Biceps  Abdominals  Quadriceps  Trapezius  Triceps  Latissimus Dorsi  Gluteus Maximus  Hamstrings  Gastrocnemius

Section D: Safety

Flexibility, risk assessment and posture  Flexibility is the range of movement possible at a joint.  It is affected by a number of things including muscle length and the joint structure.

Risk and safety aspects associated with taking part in sport Injuries happen in sport happen, but can be reduced through:  Obeying the rules  Correct clothing and equipment  Balanced competition  Warming Up and cooling down

Sports Injuries Injuries to joints:  twisted ankle joints  dislocations  torn cartilage  overuse injuries – tennis elbow, golf elbow Hints and Tips: Make sure you can recognise the signs and symptoms of these types of injuries.

Skin damage  Fractures – open and closed  Cuts  Grazes  Blisters  Bruises

RICE  R – Rest  I – Ice  C – Compression  E - Elevate

Hypothermia, Dehydration, Unconsciousness, Concussion.  Hypothermia – body temp falls below 35 c  Dehydration – occurs during long duration or extreme heat conditions. Recognised by tiredness, nausea and dizziness.  Unconsciousness – caused by reduced supply of blood, heart attack, stroke, shock, hypothermia, epilepsy, suffocation or drowning  Causes – blows to the head or the jaw.  Concussion – occurs normally when there is a blow to the head, maybe become unconscious, cold and have a high pulse rate.

DR ABC When someone is unconscious: D – Danger R – Response A – Airways B – Breathing C – Circulation

Posture Posture is the ability to maintain the relative position of parts of the body. Hints and Tips: Explain the importance of good posture.

17. Motor skills and drugs in sport 6 motor skills:  Agility – ability to change position of body quickly.  Balance – ability to retain the centre of mass of the body above the base of support.  Co-ordination – ability to use two or more parts of the body.  Power – ability to do strength performances quickly (power=strength x speed).  Reaction time – the time between the presentation of stimulus and the movement response to it.  Speed – ability to perform a movement or cover a distance in a short period of time.

Drugs A drug is a substance that can be taken in a variety of ways to produce expected and welcome physical/psychological effects on a person taking it.

Side affect of taking drugs  Cancer  CHD  Damage to CV system  Respiratory illness  High blood pressure  Dehydration  Cirrhosis of liver (alcohol)  Addiction

Prohibited substances  Stimulants  narcotics and analgesics  Anabolic steroids  Diuretics  Peptide, chemical and physical manipulations

Prohibited methods  Blood doping