1. Health, Fitness and Factors Affecting Performance Part 2
GCSE PE Revision
Health, Fitness and Factors Affecting Performance
Part 2

2. A Balanced Diet contains:
Diet and Nutrition
A Balanced Diet contains:
Carbohydrates Fats
Proteins Vitamins
Minerals Fibre Water

3. Carbohydrates: They are used for energy. Bananas and other fruits.
Bread
Pasta
Carbohydrates:
They are used for energy.
They are broken down into glucose and used
as fuel for cell respiration.
Rice
Breakfast Cereals
Potatoes

4. You Can also get energy from fats.
Cooking oils
Butter
Fish
Fats
You Can also get energy from fats.
Avocado
Nuts
Red meats
Cheese
And
Dairy products

5. Fish
Milk
Eggs
Protein
This helps your body to build and repair cells, restore and repair muscle and other tissue and to make blood
Liver
Nuts
Meat
Cheese
Beans

6. Fibre Fruit Vegetables Brown Bread Bran and other cereals
This helps you to prevent constipation and bowel cancer and absorbs poisonous wastes from digested food.
Brown Bread
Bran and other cereals

7. Water Around half of your body weight is water.
It is in your blood other body fluids and cells.
You can only survive without water for a few days.
You should drink 8 glasses of water a day, more if you play sports!

8. Vitamins and Minerals Vitamin A Vitamin C Vitamin D Calcium Iron
Iodine
Fish, liver, eggs, milk
Citrus fruits and veg.
Made by skin in the sun,Milk, fish, liver, eggs.
Milk, Cheese, Sardines.
Liver, beans and green veg
Seafood.
Healthy Skin
Healthy skin,help wounds to heal.
Absorb calcium, strong teeth and bones
Strong teeth and bones, muscle contrations,
For the Heamoglobin in blood
Control rate at which you burn food

9. Total Energy needed = BMR + Working energy
Your Energy Needs
Your Basal Metabolic Rate (BMR) is the amount of energy you need to stay alive, awake and warm.
Your Working energy is that which you need to move around, digest food and exercise.
Total Energy needed = BMR + Working energy
Different people have different energy needs, this depends upon:
Age – young children need more energy
Sex – males usually need more energy than females
Lifestyle – the more active you are the more energy you need

10. Dietary Needs continued.
Energy in = Energy out
If the energy you take in is greater than the energy you use you will store this as body fat
If the energy you take in is less than the energy you use stored body fat.
Obesity
If you store too much body fat you can become obese
A person who is more than 20% over normal weight for height they are obese
Obesity can lead to other health problems as it puts strain on you heart joints and ligaments
Anorexia
If you use up too much stored body fat you can become anorexic.
This too can lead to severe health problems

11. Carboloading – for very long events
Food for sport
Carboloading – for very long events
Cut down on carbohydrates and train hard to reduce glycogen stores.
Eat lots of carbohydrates and train lightly just prior to the event to increase you glycogen stores in the muscles.
Fluids
It is important that you drink plenty before, during and after exercise to prevent dehydration
High Protein
Used by body builders and weight lifters to enhance muscle tissue building and repair

12. Food For Sport continued
Before exercise/competition
Increase fluid intake
Avoid fatty foods as they are slow to digest
Avoid basic sugars as they increase Insulin levels creating fatigue
Eat carbohydrates i.e pasta, cereal, fruit etc for slow energy release
Eat last meal 1-2 hours before exercise to allow digestion
During competition/exercise
Intake liquid Glucose to increase glycogen stores
Continue intake of fluids
After exercise/competition
Intake carbohydrates to restore glycogen stores
Intake fluid to replace lost fluids

13. The Skeleton

14. Functions of the skeletal system
Movement – Muscles are attached to your bones, when they contract and relax they cause the bone to move
Blood Production – blood cells are made in the marrow cavity (inside) of the bone
Shape and support – The bones form a framework for your body
Protection – The bones surround and protect vital organs i.e. the cranium protects the brain

15. Freely moveable (synovial)
Types of joints
Freely moveable (synovial)
See fixed joints later!
Joints are where 2 or more bones meet and allow movement
Hinge joint – movement in 1 direction i.e. the elbow
Ball and Socket – wide range of movement, it is a rounded head that sits in a cup i.e. the hip
Gliding joint – allows 2 flat surfaces to glide over each other i.e. the small bones of the wrist.

16. Other types of Freely moveable (synovial) Joints
Pivot joint – This allows a rotational movement i.e. the joint that allows us to turn our head from side to side
Condyloid Joint – It is a hinge joint that allows some sideways movement i.e. the joint at the wrist

17. Other types of joints
Immoveable joints – these are fixed joints and don’t move at all i.e. the the bones in the skull.
Slightly moveable joints – There is only a small range of movement at these joints i.e. the vertebrae or the joints between your ribs and sternum.

18. Rotation – Movement of parts around a joint
Range of Movement
Flexion – bending a limb at a joint.
Extension – Straightening a limb at a joint.
Abduction – moving the limb away from the midline of the body
Adduction – Moving the limbs towards the midline of the body
Rotation – Movement of parts around a joint

19. Cartilage and Ligaments
It is smooth tissue
Found between bones
Prevents bones rubbing together
Acts as a shock absorber
Ligaments
Bands of elastic fibrous tissue
It holds together bones
Keep bones in place

20. The Muscular System Deltoid Trapezius Biceps Triceps Pectorals
Latissimus dorsi
Gluteals
Abdominals
Hamstrings
Quadriceps
Gastrocnemius

21. The main actions of muscles
Deltoid
Raise your arm sideways at the shoulder
Biceps
Bends your arm at the elbow
Abdominals
Pull in your abdomen, flex your trunk to bend forward
Quadriceps
Straighten your leg at the knee
Pectorals
Raise your arm and draws it across your chest.
Lattissimus dorsi
Pulls your arm down and draws it across your back
Trapezius
Holds and rotates your shoulder
Triceps
Straightens you arm at the elbow
Gluteals
Pulls back and sideways your leg at the hip
hamstrings
Bend your leg at the knee
gastrocnemius
Straightens your ankle joint

22. Types of muscle
There are 3 main types of muscle:
Voluntary (Aka Skeletal or striped) muscle – this is attached to your bones and moves when you want it to because a signal is sent from your brain.
Involuntary (Aka smooth) muscle – This is in the walls of your internal organs such as your gut or bladder, it works by it’s self without you thinking about it!
Cardiac Muscle – This is only found in the walls of your heart, it works continuously, never tiring.

23. The insertion moves towards the origin when a muscle contracts.
Origin and insertion
Muscles are attached to bones in 2 places, the origin and the insertion. When a muscle contracts one bone will move and another will remain stationary.
The origin – this is where the muscle joins the stationary bone.
The insertion – this is where the muscle joins the moving bone.
The insertion moves towards the origin when a muscle contracts.

24. Muscles work in pairs! Example: Flexion of the forearm:
Muscles pull by contracting, they do not push!
One muscle contracts to bring 2 bones together whilst another relaxes.
Prime Mover (Agonist) – These muscles contract to produce the movement.
Antagonist – These muscles work against the prime mover, they relax.
Synergist – this helps the prime mover, it holds the body in position so the prime mover can work.
Example:
Flexion of the forearm:
Prime mover – Biceps
Antagonist - Triceps
Extension of the forearm:
Prime mover – Triceps
Antagonist - Biceps

25. How muscles and bones work together to create movement.
For example when kicking a football –
The quadriceps keep the standing leg straight (Synergist).
The gluteals pull your leg back at the hip and your hamstrings(Prime mover) bend your leg at the knee, Hamstrings are the antagonist.
The quadriceps (prime mover) straighten your leg at the knee (the hamstrings become the antagonist) and the gastrocnemius straightens the ankle joint in preparation for striking the ball.

26. The circulatory system
The circulatory system allows your blood to carry food and oxygen to the cells that need it and carbon dioxide and other waste products away.
There are 2 systems:
The pulmonary system – carries blood from the heart to the lungs and back to the heart
The systemic system – carries blood to the rest of the body and back to the heart

27. Blood Blood has many jobs:
In the plasma – glucose and nutrients from food, hormones and waste products such as carbon dioxide are carried around the body.
In the red blood cells – there is haemoglobin which carries oxygen to exercising muscles.
The white cells – they fight disease in your body.
Blood also controls your body temperature – When you are too hot the blood vessels below your skin expand (vasodilatation) to release the heat. This is vital when exercising as heat is created by your body as a waste product.
When you are too cold the blood vessels under your skin contract (vasoconstriction) so less heat is lost.

28. Blood Transportation There are 3 types of blood vessel: Arteries –
They carry blood Away from the heart.
They do not have valves
They pulsate
Thick muscular walls
Veins –
They carry blood back to the heart
They have valves to make sure blood doesn’t flow backwards
They are often surrounded by muscles as when they contract it helps push the blood through.
Capillaries –
These are thin blood vessels where gaseous exchange takes place , oxygen and nutrients into the cells and waste products out.

29. Heart rate (HR) = the number of times your heart beats in a minute
The heart working as a pump.
Your heart acts as a pump to get the blood to the areas of the body it is needed. This is achieved by the muscular walls of the heart contracting and relaxing, which makes the heart beat.
Heart rate (HR) = the number of times your heart beats in a minute
Each heart beat pumps blood into your arteries which causes them to expand then contract. This is know as a pulse. You can feel this at several places in your body, the wrist and carotid artery in your neck are the most common places.
By counting the pulses you can tell your heart rate.
Average HR at rest is 70bpm.
The lower your HR at rest the fitter you are.
With training your circulatory system will pump more blood with each beat.
Your HR increases as you exercise to get more oxygen to your working muscles.
Your max HR is 220 – your age.

30. The effect of exercise on the circulatory system
The short term effects:
Heart beats faster
Heart pumps more blood
Arteries widen
Blood vessels under the skin vasodilate
The long term effects:
More blood cells produced so more oxygen can be carried
More capillaries so that gaseous exchange can take place quicker

31. The Respiratory System

32. The Action of Breathing
Inspiration – Breathing in
Diaphragm contracts flattens and moves downwards
Intercostal muscles force ribs upwards and outwards
Expansion of chest cavity decrease air pressure in the chest cavity
Air forced into lungs
Expiration – Breathing out
Diaphragm relaxes and becomes dome shaped
The intercostal muscles relax and return to their normal position
There is increased air pressure in the chest cavity
Air is forced out of the lungs

33. Gaseous exchange Alveoli is the site for gaseous exchange
This is when oxygen goes into the blood and carbon dioxide is taken from the blood.
There are thousands of alveoli. They are thin walled air sacs.
The more we train the number of alveoli in our lungs increases.
The removal of carbon dioxide:
The lungs remove carbon dioxide from the body.
The brain monitors the level of carbon dioxide in the blood, which is more when exercising.
As carbon dioxide increases the brain sends a message to the diaphragm to inspire more frequently, thus taking in more oxygen and expelling more carbon dioxide.

34. Cell Respiration
Movement is caused by muscles, this needs energy. We get energy from our food. Cell respiration is when we get energy from our food.
When we eat this is what happens to our food:
The food is digested in our gut and turned into liquid.
Liquid food passes through the gut wall and into the blood.
The blood carries it to all cells including muscle to be used for energy.

35. Glucose = Energy + Lactic acid
Cell respiration continued
There are 2 ways to get energy from our food, with oxygen and without oxygen.
With oxygen is called Aerobic respiration:
Glucose + Oxygen = carbon dioxide + water + energy
Without oxygen is called Anaerobic respiration:
Glucose = Energy + Lactic acid

36. Oxygen debt
When your muscles have gained energy from your food without oxygen it creates lactic acid. Extra oxygen is needed to get rid of this.
Oxygen debt = The amount of oxygen needed to get the body back to it’s resting state. This is why we continue to breath heavily after exercise.
Lactic acid is painful if you do not get it out of your muscles. It is turned into carbon dioxide and water.

37. Summary of the effects of training The effects of aerobic training
Decrease in blood pressure
Decrease in resting heart rate
Heart grows bigger and stronger
Decrease in recovery rate
The number of alveoli increase
The effects of aerobic training
The number of capillaries increases
Volume of blood in your body increases
Arteries grow larger and more elastic
Rib muscles and diaphragm grow stronger

38. The effects of anaerobic training
Continued
Your heart walls grow thicker
Your muscles are able to tolerate lactic acid more
The effects of anaerobic training
You can become more efficient at clearing lactic acid

39. Effects of muscular endurance training
Continued
More efficient at using oxygen
Be able to repeat muscular contractions for longer
Effects of muscular endurance training
Better at using fat for energy
More capillaries grow around the muscles

40. The effects of strength training
Continued
Increase in muscle size - Hypertrophy
Muscles contract more strongly
The effects of strength training
Tendons get bigger and stronger

41. Other effects of training
Ligaments become stronger
Increase in bone strength
More fat burned during exercise
Other effects of training
Cartilage becomes thicker so can absorb shock better
Increased range of movement at a joint
Increased BMR so you burn stored fat quicker at rest