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

2. What is Health and why do we take 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

3. Health Fitness Exercise Performance Know Your 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”

4. Health Related Fitness5
Health Related Fitness
Components

5. HRF Definitions 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

6. 6
Skill Related Fitness
Components

7. A B C P R S Agility ability to change direction at speed Balance
TEST: Illinois Agility Run
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
Power
ability to do strength movements quickly: strength x speed
TEST: Standing Broad (Long Jump)
Reaction Time
time between the presentation of a stimulus and onset of movement
TEST: Ruler Drop
Speed
how fast your body can move over a short distance
TEST: 30m Sprint

8. Principles of Training
S.P.O.R.T.I.M

9. S.P.O.R.T.I.M Specificity: to the sport
type of fitness e.g. marathon runners run
muscle groups swimmers use the pool
Progression: push yourself but gradually increase for safety
Overload: making your body systems work harder than normal
Reversibility – when you stop training you lose the fitness built up
Tedium – making sure the training is not boring
Individual Needs: personal fitness needs: age, gender, fitness level, sport
Moderation: making sure you don’t over-train to allow rest/recovery
Negative (you won’t
apply these)

10. F.I.T.T Principle Increase the Frequency Increase the Intensity
Overload is applied to a training programme by using the FITT principle.
Increase the Frequency
Increase the Intensity
Increase the Time
Choose correct Type of exercise
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

11. Training Methods Weight - Strength, power, rugby Interval
- Sprint, rest, sprint, athletics
Circuit
- Strength, stamina
Fartlek
- Walk, run, sprint, run, walk, for stamina
Continuous
- (LSD) long, slow distance exercise
develops aerobic fitness

12. Target Heart Rate Zones
Exercise Session
Warm up:
Pulse raisers, stretches, mobilising joints
Main activity:
Skills, drills, tactics
Cool down:
To remove lactic acid and repay oxygen debt.
Target Heart Rate Zones
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 + 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
Work between 60% and 80% of the maximum heart rate
Use large muscle groups
GLUCOSE + OXYGEN = CO WATER ENERGY

14. 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

15. Short-Term Effects (30 Mins of Hard Exercise)
Circulatory System
Respiratory System
H.R. increases
S.V. increases
These both increase the CO
Blood flows faster
More O2 is delivered to the muscle
More CO2 is removed
We breathe faster
Our tidal volume increases
Exchange of O2 & CO2 is quicker
Long-Term Effects (After 6 Weeks)
Respiratory System
Circulatory System
Increase blood supply
Vital capacity increases (lung volume)
Greater gas exchange with each breath
More efficient gas exchange
Heart becomes bigger
Heart becomes stronger
Heart walls become thicker
Can pump more blood per minute
Decreased resting HR
Higher stroke volume & cardiac output

16. Diet
and
Nutrition

17. Diet & Nutrition Most Valuable Player Football Club F W Minerals
Vitamins
Protein
Fat
Carbohydrates
Fibre
Water
Diet &
Nutrition
Calcium
‘C’
Meat
Cheese
Bread
Cereal
Strong teeth and bones
To prevent scurvy
Growth and repair
Slow energy
Fast energy
Helps digestion
Needs to be replaced
Minerals
Vitamins
Protein
Fat
Carbohydrates
Fibre
Water

19. Extreme Body Types (Somatotypes)
Endomorph – lots of fat
Mesomorph – lots of muscle
Ectomorph - skinny
Over-fat = More body fat than you should have
Obese = People who are very over-fat
Overweight = Having weight that is in excess of normal. This is not harmful unless the extra weight is made up of excess fat.

20. Drugs

21. Socially Acceptable Drugs
Stimulants
Socially Acceptable Drugs
Narcotic Analgesics
Stimulate circulatory and nervous systems
Can work hard for long periods of time without feeling pain & fatigue
Dangers: Ignoring pain & fatigue can lead to injury
Examples include: amphetamines, speed, cocaine
Nicotine – cigarettes. Nicotine, tar and carbon monoxide. Affects sports performance by getting less oxygen to working muscles, so you tire easily.
Alcohol - affects co-ordination, balance, reaction time. Acts as a SEDATIVE, slowing reactions and impairing judgement
Pain killers
Dangers: Ignoring pain & fatigue can lead to injury
Very addictive
Examples: morphine, heroin, codeine
Drugs
Anabolic Steroids
Diuretics
Beta Blockers
Hormones that help build & repair muscle.
Can train harder and longer
Dangers: If you take artificial hormones your body stops making its own. Causes aggression, infertility, cancer, growth of facial hair & deepening voice in females.
Examples: testosterone
Increase the amount of water excreted in urine
Misused by boxers & jockeys who need to lose weight to make the correct weight.
Block the effect of adrenaline
Calm athletes nerves. (Archery, shooting)
Dangers: reduce blood pressure, can cause depression.

22. Blood Doping Foot Infections Increasing the number of red blood cells
Red blood cells carry O2. Increasing O2 helps endurance athletes perform better for longer
Blood is withdrawn and red blood cells extracted & frozen. Immediately before the event they are injected into the athlete
Dangers: Infection & blocked capillaries
Foot Infections
Athlete’s foot – fungus between toes. Spread by contact or on wet floors
Athletes foot powder cures it
Verruca – is a wart on the sole of the foot. Spread by contact or on wet floors
Treated by creams or by a chiropodist

23. Sports Injuries
and Treatment

24. Apply direct pressure Elevate Additional pressure to pressure point
Sports Injuries
Treatment of Soft Tissue/Sprain
Fractures – breaks or cracks in bone
Dislocation – a bone out of place at a joint
Tennis and golfers elbow – joint injury – over use
Knee cartilage – torn – joint injury
Dehydration – loss of too much body fluid
Hypothermia – core body temperature too low
Rest
Ice the area
Compression (bandage)
Elevate the injury
Bleeding
Apply direct pressure Elevate Additional pressure to pressure point
Prevention of Injury
Rules
Correct clothing/ footwear
Protective clothing/ equipment e.g. shin pads, gum shields, post protectors
Warm up and cool down
Balanced competition – Same age, sex, skill level/ grade, weight

25. Danger Response Airway Breathing Circulation
What should you consider when you
approach an unconscious person?
If they are breathing and have a pulse:
Put them into the Recovery Position
If they are not breathing :
Danger
Response
Airway
Breathing
Circulation
Start ABC - (mouth to mouth)
If they are breathing and there is no pulse:
Start ABC and Cardiac Massage

26. Cardiac Massage Recovery Position
If casualty is not breathing and has no pulse, first phone the ambulance, then give two breaths and fifteen chest compressions until help arrives.
These chest compressions do the same job as the heart in pumping blood to vital organs.(You are not really trying to start the heart).
Recovery Position
If the casualty is breathing and has a pulse (but are unconscious), place on their side in the recovery position and keep checking they are breathing & have pulse until help arrives.
This keeps airway clear.

27. Circulatory
System

28. The Circulatory System
Is made up
of the:
Heart
Arteries (O2 away from the heart)
Veins (blood towards the heart)
Capillaries (small blood vessels)
Our blood (with O2 in it)

29. Pathway of Blood… Remember stages 1-5 (and 12), and 6-11 are working simultaneously to provide deoxygenated blood to the lungs (1-5) and oxygenated blood to the muscle tissues (6-11)
1 Right Atrium
2 Tricuspid Valve
3 Right Ventricle
4 Pulmonary Valve
5 Pulmonary Artery
6 Pulmonary Vein
7 Left Atrium
8 Bicuspid Valve
9 Left Ventricle
10 Aortic Valve
11 Aorta
12 Vena Cava 11 6 5 7 8 10 4 1 2 9 3 12

30. Double Circulatory System
The heart acts as a pump in a double circulatory system
The two sides of the heart are separated by the SEPTUM
The right side always deals with de-oxygenated blood & sends it to the lungs
The left side always deals with oxygen rich blood and sends it round the body
The Circulatory System Definitions
Heart Rate
Is the number of BPM (lower = fitter)
HR x SV = Cardiac Output
Stroke Volume
Is the amount of blood pumped out per beat
(increases as walls get stronger (heart pumps out more blood per beat)
Cardiac Output
Is the amount of blood ejected per minute (increases with fitness)

31. Blood Vessels Arteries Veins Capillaries
No valves Have valves No valves
Go away Go towards (in) heart
Narrow lumen Large lumen
High Pressure Low Pressure Low Pressure
Thick muscle Thin muscle cell thick
Mainly oxygenated Mainly deoxygenated Gaseous Exchange

32. Blood Blood Pressure Red blood cells
Transport oxygen from lungs to tissues (Haemoglobin)
Plasma
Transport carbon dioxide from tissues to lungs (and glucose and mineral salts to tissues)
Platelets
Help in blood clotting (forming scabs)
White blood cells
Immune system, defence against disease.
BLOOD PRESSURE =
THE AMOUNT OF BLOOD FORCED THROUGH
A BLOOD VESSEL IN ONE CONTRACTION
Blood Pressure

33. Respiratory
System

34. The Respiratory System

35. Parts of the Respiratory System
Air is breathed into the nose, where it is filtered by cilia (tiny hairs) and warmed and moistened by mucus.
The epiglottis (a small flap of cartilage) stops food going into the windpipe instead of the gullet.
The larynx is the voice box.
The windpipe or trachea is a flexible tube held open by rings of cartilage.
The lungs are soft and spongy and are in a space called the thoracic cavity.
The pleural membrane is a slippery skin that protects the lungs as they rub against the ribs.
The ribs protect the lungs. Intercostal muscles in between the ribs help us breathe in and out.
In the lungs, the trachea branches into two bronchi. Each is a bronchus.
The bronchi branch into smaller bronchioles.
The bronchioles end in bunches of tiny air sacs called alveoli. Their walls are thin so gases can pass through them.

36. Mechanisms of Breathing
Components of Air
You breathe IN
You breathe OUT
Oxygen
21%
17%
Carbon Dioxide
0.04% 4%
Water Vapour
Not much
Quite a lot
Nitrogen
79%
Ribs
Diaphragm
INSPIRATION
(breathing in)
Upwards and
outwards
Contracts and moves downwards
EXPIRATION
(breathing out)
Downwards and inwards
Relaxes and moves upwards
GASEOUS EXCHANGE
Gaseous exchange takes place in the alveoli of the lungs
Capillaries (are one cell thick) surround the alveoli. The oxygen from the lungs pass into the capillaries and this then goes back to the heart to be pumped round the body
The carbon dioxide passes from the blood into the lungs and is then breathed out.

37. Respiratory Terms
1200 ml
The amount of air left in the lungs after a forced breath out
Residual lung volume
6000 ml
All the air in the lungs after a maximum inhalation
Total lung capacity
500 ml
Maximum amount of air that can be forcibly inhaled and exhaled in one breath
Vital capacity
6 litres per minute
The volume of air breathed per minute
Minute ventilation
0.5 litres per breath
The volume of air breathed in or out per breath
Tidal volume
12–16 breaths for an average adult
The number of breaths per minute
Breathing frequency
Amount at rest
Description
Term

38. Skeletal
System

39. Cranium Scapula Clavicle Humerus Sternum Ribs Radius Ulna Ilium Femur
Tibia
Tarsals
Metatarsals
Clavicle
Sternum
Ribs
Ilium
Phalanges
Patella
Fibula
Carpals
Metacarpals

40. Composition of Bones Ossification
Periosteum – grows around the cartilage. Controls the shape & thickness of the bone.
Bone cells appear at the end of bones – the growth plates or epiphyseal plates.
The epiphysis is at the end of the bone.
The diaphysis is the shaft (length) of the bone.
Cartilage – prevents bones rubbing together. Becomes thicker with exercise.
Compact bone - hard and strong, it protects the bone from breaking. Becomes thicker with exercise.
Marrow cavity – contains bone marrow. With exercise, production of red & white blood cells is speeded up.
Spongy bone – helps with shock absorption. This increases through exercise.
Ossification
From cartilage to bone

41. 5 Functions of the Skeleton
MOVEMENT Muscles are attached to bone by tendons, and these allow us to apply movement at joints
SHAPE Without your skeleton you’d be a shapeless lump
PROTECTION Vital organs, e.g. – Ribs –heart and lungs), Cranium – brain) Vertebrae – Spinal Cord
SUPPORT Skeleton provides attachment and support for organs.
BLOOD PRODUCTION Red Blood Cells are made in the bone marrow of larger bones.
Vertebral Column C
Four TYPES of Bone T
LONG BONES – arms, legs, hands, feet, fingers, toes.
Used for movement.
SHORT BONES
Carpals & tarsals. Fine movement & strength.
FLAT BONES
Scapula, cranium, pelvis. Protection of vital organs.
IRREGULAR BONES
Vertebrae. Protection & support. L S C

42. Joints
A joint is defined as ‘a place where two, or more, bones meet’

43. Structure of a Synovial Joint
Joint capsule: holds the bone together and protects the joint.
Synovial membrane: This lines the capsule and contains liquid called the synovial fluid.
Joint cavity: This is a small gap between the bones that is filled by synovial fluid. This lubricates the joint so bones move easier.
Cartilage: At the end of bones to prevent them rubbing together.
Ligaments: Hold bones together.

44. Freely Movable Joints Fixed Joints Slightly Moveable
Ball and socket: Hip – cross over step in javelin
Shoulder – bowling in cricket
Hinge: Elbow – press ups
Knee – kicking a ball
Pivot: Neck, Radius & Ulna
Saddle: Thumb
Gliding: Vertebrae – sit up
Condyloid: Carpals – dart throw
Fixed Joints
These bones can’t move at all e.g. cranium (skull). The plates in the cranium are fused together for greater strength.
Slightly Moveable
The bones at a slightly moveable joint can move very slightly. They are held together by ligaments and are cushioned by cartilage.
A good example of this joint is the vertebrae and the ribs and sternum.

45. Muscular System

46. 4 Functions of Muscular System
11 Key Muscles
Help with the circulation of our blood
Protect and keep our abdominal organs in place
Give us our own individual shape
Generate body heat when they contract.
3 Types of Muscle
Skeletal/Voluntary: attached to bones
Work when we want them to, when we decide.
Cardiac: forms the wall of the heart
Never stops or tires.
Involuntary: found in the walls of smooth organs
Work without conscious effort
Antagonistic Pairs
Muscles work in antagonistic pairs.
Working muscle = prime mover or agonist
The relaxing muscle is called the antagonist.
e.g. to flex the arm: Biceps = agonist, triceps = antagonist
To extend the arm Triceps = agonist, biceps = antagonist.
The hamstrings and quadriceps are another example

47. Muscle Tone and Posture
Movement
Flexion – bending a limb at a joint. (Decreasing the angle).
Extension – Straightening a limb at a joint. (Increasing the angle).
Adduction – Movement towards the mid line of the body.
Abduction – Movement away from the mid line of the body.
Muscle Attachment
Muscle Tone and Posture
Origin “...is where the muscle joins the FIXED bone.”
Insertion “…is where the muscle is attached to the MOVING bone.”
Some muscle fibres are always in a state of contraction, due to complete nervous stimulation. This state of partial contraction is called muscle tone. Posture is the ability to keep our centre of gravity over our base of support.
Muscle Fibres
Muscle Contraction
FAST TWITCH - Large, tire quickly, powerful - SPRINTERS
SLOW TWITCH – Contract slowly, don’t tire easily - MARATHON
ISOTONIC - muscle tenses and shortens/lengthens
ISOMETRIC - muscle tenses but length stays the same

48. REMEMBER !!!
As soon as you are allowed to open your exam paper write down the following -

49. REMEMBER !!! Mental, Social, Physical benefits
HRF – Body comp, CV, Endurance, Flex, Strength
SRF – Agility, Balance, Co-ord, Power Reaction time, Speed. (ABCPRS)
Specificity, Progression, Overload, Reversibility, Tedium, Individual Needs, Moderation. (SPORTIM)
Frequency, Intensity, Time, Type. (FITT)

50. REMEMBER !!! Rest, Ice, Compression, Elevation. (RICE)
Danger, Response, Airway, Breathing, Circulation. (DRABC)