GCSE PHYSICAL EDUCATION REVISION GUIDE, PART TWO.

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GCSE PHYSICAL EDUCATION

REVISION GUIDE, PART TWO

Different Body Types

Somatotypes (body build/physique) Measurements taken from height, weight, bone

size, muscle girth and fat Endomorph Mesomorph Ectomorph Certain body types are particularly suited to

different sports!

Endomorph Characteristics: Fatness,

round body shape, large build.

Effect on sport: often not suited to endurance events, most commonly found in events requiring large body mass and strength, such as sumo.

Mesomorph Characteristics: muscular,

broad shoulders, triangular body shape

Effect on sport: Most sportsmen are mesomrophs as most sports require strength and power. Strongmen and sprinters are good examples.

Ectomorph Characteristics: Thin,

lean, low body fat levels Effect on sport: often

found competing in endurance events such as the marathon and sports requiring a light body such as jockey

Optimum Weight

Factors affecting optimum weight: Height Gender Bone Structure Muscle Girth Genetics

Optimum weight in sport

Varies widely according to the sport; rugby and horseracing, for example, have quite different requirements.

A forward in rugby; need muscular strength & power, so large muscle girth.

A jockey; short with small bone structure & minimum amount of muscle.

Some people need to lose weight to reach their optimum weight (e.g. boxing)

Anorexic – a prolonged eating disorder due to the loss of appetite and a desire to not become overfat or obese/desire to become thin.

Underweight – weighing less than is normal, healthy or required.

Overweight - having weight in excess of normal. Not harmful unless accompanied by overfatness

OverfatOverfat – having too much body composition as fat Obese –describes people who are very overfat.

Weight-related conditions

Performance Enhancing Drugs

ANABOLIC STEROIDS

BETA BLOCKERS

DIURETICS

NARCOTIC ANALGESICS

STIMULANTS PEPTIDE HORMONES

ANABOLIC STEROIDS: Increase muscle mass & develop bone growth

BETA BLOCKERS: Help maintain a low HR and lower b.p

DIURETICS: To increase the amount of urine production

NARCOTIC ANALGESICS: They give relief from painful injuries

STIMULANTS: They increase alertness

PEPTIDE HORMONES: Same as Anabolic Steroids, specific hormone EPO increases red blood cell production.

Recreational Drugs

Smoking – Damages heart and lungs and raises blood pressure, increased risk of cancer, heart disease

Reduces bodies ability to carry oxygen so performers suffer from fatigue and loss of breath more easily.

Alcohol – Can cause damage to the liver and brain cells and increase likelihood of dehydration

It may affect performance by impairing judgments, slowing reaction times and causing dehydration, it is commonly used as a sedative in sports such as archery to improve performance.

Risk assessment & prevention of injury

How can we make activities safe? Warming up/cooling down Checking equipment & facilities Protective equipment & clothing Appropriate footwear Balanced competition – (weight

categories/mixed or single sex/age/handicap system)

Playing to the rules of competition

The CV system

Heart, Blood and Blood Vessels.

Heart pumps blood around the body (2 main functions):

1. To supply the body with oxygen/nutrients2. To remove waste products such as carbon

dioxide

Aerobic (with air) activity Any sustained activity

requiring increased breathing and oxygen consumption

Aerobic activities normally last for a minute or more

Increases cardio - vascular fitness and efficiency of respiratory system

E.g. long distance running

Anaerobic (without air) activity

Anaerobic activities are high intensity activities over a short period of time

They only last for 40 second or so, even the fittest athletes cannot work at this intensity for longer

Examples include 100m sprint

The CV system

Immediate effects of exercise: Increased HR (adrenaline released) Increased blood pressure Increased body temperature/sweating Lactic acid build up Muscle fatigue / tiredness

The CV System during exercise

Effects of regular training and exercise: Increased stroke volume and cardiac output

(so heart pumps more blood per beat) Quicker recovery rate Lower resting HR Healthy veins and arteries Reduced blood pressure

Overall more efficient CV system

Regular Exercise & the CV System

Rest High Cholesterol Recreational drugs Sedentary lifestyle & lack of exercise Stress

The effect of lifestyle on the CV system

The Respiratory System

Inspiration The intercostal muscles

contract pulling the rib cage up and out

Diaphragm contracts causing it to flatten

Chest cavity gets larger causing pressure in the lungs to fall

Air moves into the lungs through the trachea from the higher outside pressure into the chest and one of the two bronchi through bronchioles and into the alveoli.

Air flowing in

YOU WILL NOT BE TESTED ON HOW THIS SYSTEM WORKS BUT WILL HELP YOU UNDERSTAND THIS TOPIC

Expiration The intercostal muscles relax

and so the rib cage returns to normal

The diaphragm relaxes pushing it up

The chest cavity gets smaller so the pressure in the lungs increases

Air flows out of the lungs During periods of exercise

expiration becomes an active process involving the forced expulsion of air

Air flowing outward

Expiration The intercostal muscles relax

and so the rib cage returns to normal

The diaphragm relaxes pushing it up

The chest cavity gets smaller so the pressure in the lungs increases

Air flows out of the lungs During periods of exercise

expiration becomes an active process involving the forced expulsion of air

Air flowing outward

Tidal volume “The amount of air inspired and expired with

each normal breath at rest and during recovery”

Tidal volume increases during exercise

Vital capacity “the maximum amount of air you can breathe

out after breathing in as much air as possible”

Oxygen debt

“the extra oxygen consumed during recovery from a period of strenuous physical activity, compared with the amount which would usually have been consumed over the same length of time at rest.”

Immediate and long term effects of exercise on the respiratory system

Improved efficiency of lungs and better delivery of oxygen to the working muscles.

Meaning the body will be able to cope better during exercise.

VITAL CAPACITY increases No. OF ALVEOLI increases No. OF BLOOD VESSELS increases

Smoking can have serious negative effects on the respiratory system (i.e. damage alveoli affecting gaseous exchange).

The muscular system

The muscular system describes all the muscles in the body and how they work.

It is the driving force behind movement, which happens as a result of muscles contracting and lengthening.

Voluntary muscles bring about movement, these are the ones that can be consciously controlled and we use in sport and physical activity.

Involuntary muscles contract by themselves e.g. heart

Muscles and muscle actionMuscle Produces Main Action

Extension of the upper leg

Pull the legs back at the hips.

Running/good posture

Flexion of the leg at the knee.

Bend the legs at the knees.

Sprinting: leg bends

Plantar flexion of the foot

Straighten the foot so you can stand on your toes.

Running: pushing onto the toes

Hamstring

Gluteals

Gastrocnemius

Pull arms down at Pull arms down at the shoulders and the shoulders and back behind your back behind your back. back. Butterfly Butterfly (swim)(swim)

Straighten the arms Straighten the arms at the elbow. at the elbow. Throw Throw a cricket ball.a cricket ball.

Hold and rotate the Hold and rotate the shoulders and also shoulders and also move the head move the head back and sideways.back and sideways. RowingRowing

Rotates upper arm Rotates upper arm at the shoulder.at the shoulder.

Extension of the Extension of the arm at the elbowarm at the elbow

Rotates the Rotates the shoulder blades shoulder blades backwards.backwards.

Trapezius

Latissimus dorsi

Triceps

Deltoids

Biceps

Quadriceps

Abducts the Abducts the upper arm, from upper arm, from the body.the body.

Flexion of arm at Flexion of arm at elbowelbow

Extension of leg Extension of leg at the kneeat the knee

Raise the arms in Raise the arms in all directions at all directions at the shoulders.the shoulders.

Serve in tennis.Serve in tennis.

Bend the arms at Bend the arms at the elbows.the elbows.

To throw a To throw a cricket ball.cricket ball.

Straighten the Straighten the legs at the knees.legs at the knees.Kicking a Kicking a football.football.

Muscles and muscle action

Muscle Produces Main Action, Sport Example

Pectorals Adduction of armAdduction of arm

Flexion and Flexion and rotation of the rotation of the trunk.trunk.

Raise the arms up, Raise the arms up, sideways and sideways and across the chest at across the chest at the shoulders.the shoulders.

Front crawl swimFront crawl swim

Pull in the abdomen Pull in the abdomen and bend the spine and bend the spine so you can bend so you can bend forward.forward.RowingRowing

Abdominals

Muscles and movement

Antagonistic muscles

Skeletal muscles work across a joint and are attached to the bones by strong cords known as tendons.

They work in pairs, each contracting or relaxing in turn to create movement.

Muscles and muscle action

Flexion (bending) of the arm

The muscle doing the work (contracting) and creating the movement is called the agonist or prime mover. The muscle which is relaxing and letting the movement take place

is called the antagonist.

Agonist or Prime Mover(Biceps contract)

Antagonist(Triceps relax)

How muscles work

A muscle can work in two ways; Isometrically Isotonically

ISOMETRIC the muscle stays the same length, a good example being during a tug of war, or when holding the plank.

ISOTONIC the muscle changes length as it works. Muscle Shortening= concentric Muscle Lengthens= eccentric

Long term effects of exercise on the muscular system

Increased muscle size (hypertrophy) (Atrophy is a loss of muscle mass; may experience

when injured and stop training)

Potential injuries: Soft tissue injuries: tears, pulls and strains Prevention: Warm up and cool down Treatment: RICE (Rest, Ice, Compression and Elevation)

The skeletal system

• The skeletal system includes all the bones in the body.

•It maintains the body’s shape and supports it, keeps it in position, and provides a structure to which muscles are attached.

3 MAIN FUNCTIONS:1. Movement2. Support3. Protection

SUPPORT

Our skeleton offerssupport so we canmove, stand up ,

Sit down etc.

SUPPORT

Our skeleton offerssupport so we canmove, stand up ,

Sit down etc.

3 Functions of the skeleton3 Functions of the skeleton

PROTECTIONOf vital organs

E.g. ribs protect heart& lungs. Can prevent

serious injuryduring sport.

PROTECTIONOf vital organs

E.g. ribs protect heart& lungs. Can prevent

serious injuryduring sport.

MOVEMENTBones meet to form joints, which act at

levers. Tendons attach to bones to muscles enabling

a variety of movements.

MOVEMENTBones meet to form joints, which act at

levers. Tendons attach to bones to muscles enabling

a variety of movements.

The structure of joints

Prevents friction

Lubricates the joint

Movement at joints

Joint movements:

Flexion – the angle at the joint is getting smaller. Extension – the angle at the joint is getting bigger

Adduction – a body part moves towards the centre line of the body

Abduction – a body part moves away from the centre line

Rotation – the movement is spinning or turning

Movement at joints

• Uniaxial joint which allows movement in one direction

• Allows: flexion + extension

• Like hinges on a door

• Found at: elbow + knee

Hinge Joint

• Allows: widest range of movement (all 5)

• Occurs when rounded head of a bone fits into a cup-sized cavity

• Found at: shoulder (scapula + humerus) and hip (pelvis + femur)

Ball and socket joint

Exercise and the skeletal system

Bones grow until you reach approx 18 years.

Exercise can...

Increase bone density Allow ligaments & tendons to become thicker

and stronger.

Weight bearing exercises

Bones become lighter and weaker with age.

Osteoporosis is when too much bone is lost, the skeleton becomes weak and bones can break very easily.

Exercise can prevent osteoporosis, particularly weight-bearing exercises such as walking, running, skipping. They put pressure on bones, increasing their strength.

INJURIES TO BONES...

Injuries to the skeletal system

Fractures:

•Stress fractures:

•An ‘overuse injury’ from muscles becoming fatigued and not absorbing shock, OR, from increasing exercise intensity too quickly.

•Activities played on hard surfaces such as basketball, tennis and road running are susceptible to stress fractures.

INJURIES TO JOINTS...

Sprain:

Torn Cartilage:

Dislocations:

When a bone at a joint is forced out of its normal position.

Result of a hard blow causing a bone to be displaced.

The most obvious symptom is deformity and swelling of the joint

Treatment for injuries

The treatment for minor injuries: THE RICE PROCESS:

Compression

Elevation

And Finally....

Diet and the skeletal system

Diet is essential for a strong, healthy skeletal system.

A balanced calcium-rich diet helps bones to grow and increase density (milk, cheese, yoghurt).

Vitamin D is essential to the growth and maintenance of healthy bones and helps absorb calcium.

Smoking and too much alcohol have a toxic effect on bones.

GCSE PHYSICAL EDUCATION REVISION GUIDE, PART TWO.

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