AJGIBSON EIC COPYRIGHT GCSE REVISION THIS IS NOT A COMPLETE GUIDE BUT SHOULD JOG YOUR MEMORY AND...

AJGIBSON EIC COPYRIGHT

GCSE REVISION

• THIS IS NOT A COMPLETE GUIDE BUT SHOULD JOG YOUR MEMORY AND GIVE YOU AN INDICATION OF HOW WELL YOU KNOW EACH TOPIC!!

• Use your notes, course guide and syllabus to ensure you are fully prepared for your exam.

• Any questions please pop in or email


Positive physical effects on health

Taking part 5

Good fitness

Gives you energy

Reduces stress-related illnesses

Offers physical challenges

Changes and enhances body

shape

Increases life expectancy


Positive mental effects on health

Taking part 6

If you look good, you feel good!

Increases your feeling of well-being

Encourages personal

development

Gives you a hobby

Provides enjoyment

and excitement

Allows you to

appreciate sport

Reduces stress levels


Taking part 7

Positive social effects on healthProvides a chance to mix with new people

Encourages friendships

Increases confidence

Encourages cooperation

Friendly competition

Helps to break down social and class

barriers

Increases self-worth Provides personal fulfilment


Barriers to participation

•Health problems

•Self-consciousness about body

•Peer pressure

•The image of a sport is not desirable

•Previous bad experience

•Religious restrictions

Taking part 9


Influences 4 Influences are those that impact on daily life and are often out of a person’s control.

• Cultural (age, disability, gender, race)

• Health and well being (illness/health/injury)

• Image (Fashion & Media)

• People (family, peers, role models)

• Resources (access, availability, location, time)

• Socio-economic (cost & status)


Media 4

Types of media

Media includes:

•Television (terrestrial, satellite, cable and freeview)

•Press (newspapers and magazines)

•Radio

• Internet


Competition between terrestrial and satellite channels

The Independent Television Commission (ITC) organizes the allocation of transmission of sporting events, ensuring they do not all go to the wealthier satellite companies.

There is steep competition between channels to show sporting events.

Media 12


Opportunities

Many opportunities exist in sport. Becoming a performer is the obvious way, but there are also other roles:

•Performer

•Sports leader

•Volunteer

•Official

•Coach

Opportunities in sport 4


The performance pyramid

The performance pyramid shows the structure of progress in sport.



PESSCL

Through the Physical Education School Sport and Club Links (PESSCL) strategy, the government has invested £978 million between 2003/04 and 2007/08, with the aim of increasing the number of 5–16 year olds taking up and continuing to play sport.



Sport England

Sport England launced a new strategy in June 2008, Grow Sustain Excel, which aims to help people of all ages and abilities to take part in sport in their community.



Definitions!

The World Health Organization (WHO) defines health as:

‘a state of complete mental, physical and social well-being and not merely the absence of disease or infirmity’.

Definition of fitness

The ability to meet the demands of the environment and still have energy left.

EXERCISEAn activity requiring physical effort that helps to sustain or improve your health and fitness.

Health, fitness and exercise 4


Effects of lack of exercise•Weight increase

•Less flexibility

•Become breathless sooner

•Aerobic capacity is reduced

•Loss of strength

Health, fitness and exercise 12


Health-related exercise

To achieve physical well-being, a performer needs to concentrate on five areas of health-related exercise:

Health-related exercise 4

•Cardiovascular fitness

•Muscular strength

•Muscular endurance

•Flexibility

•Body composition

Do you know the definitions for the 5 health related areas???!!


Principles of training

There are several principles of training, each influencing the training of a performer in a different way.

Good training takes into consideration all of the principles and their effects on the body.

The principles of training 4


The main principles of training are:

• Specificity

• Progressive overload

• Individual differences/needs

• Rest and recovery



The point where exercise is demanding enough to have an effect on the body is called the threshold of training.

As the intensity of the exercise increases there is a greater demand for more oxygen to produce energy.



The total amount of oxygen needed so that the body can function, is called the oxygen uptake.

However, there is a limit to the amount of oxygen uptake and this is called the VO2 maximum (or ‘max’).



The FITT principle

FITT stands for Frequency, Intensity, Time and Type.

All of these principles must be taken into consideration when undertaking a training programme.

The FITT principle 4


Reversibility

Reversibility is the result of stopping or not training frequently.

Just as the body will increase in strength, tone and skill with exercise, it will lose them without it.

Remember,

if you don’t use it,

you lose it!

The FITT principle 16


GOAL SETTING

Short-term goals are often set in training programmes and can act as incentives to train hard as targets can be reached quickly.Long-term goals are often the culmination of several training programmes and can possibly lead to a competition or final event.

Goal setting 8


There are two types of sporting goals:1. Outcome Goals, which are linked

to results of performance in competition.

2. Performance Goals, which are concerned with previous performances, such as being good enough to run for the country or to be selected for the Olympics.

Goal setting 11


Goal setting should be…

Specific

Measurable Achievable

RealisticTime-bound

SMART

Goal setting 14


Methods of training

Each of the following methods of training work the body differently:

• Interval training

•Cross training

•Circuit training

•Weight training

•Fartlek training

•Continuous training

Methods of training 4


Target zones and training thresholds

A target zone is the range within which a performer needs to work for aerobic training to take place.

Recovery rates 9


A training threshold is the point that must be exceeded before an effect or result can be produced.

Recovery rates 11


Rest and recovery gives time for restoration of:

Recovery rates 7

•Energy-producing enzymes in muscle fibres

•Stores of carbohydrates in muscle cells

•Hormonal balance and immune system


Exercise sessions

An exercise session consists of three parts:

1. Warm-up: preparing the body for work.

2. The main activity: the activity, match or competition.

3. Cool-down: preparing the body to return to rest.

The exercise session 4


Skill Related Fitness

• Agility

• Balance

• Coordination

• Power

• Reaction Time

• Speed

• Illinois Agility Run• Stork Stand Test• Alternate Ball throw• Standing Board Jump• Ruler Drop Test• Timed sprint (at top

speed)

Do you know all the definitions????


Balanced diet

A balanced diet is made up of seven different categories:

Diet 5

1. Carbohydrates

2. Proteins

3. Fats

4. Vitamins

5. Minerals

6. Fibre

7. WaterCan you give examples of each and what each one does????


Carbohydrate loading

By eating more carbohydrates, a store of glycogen is built up in the body.

Diet timing 7

In competition this store will reduce levels of fatigue and so help to maintain a standard of performance.


High-protein dietsHigh-protein diets often require a sportsperson to have smaller meals more often; six to eight meals in a day is common. The meals are usually smaller and higher in protein to aid the body’s digestion and avoid the storage of excess energy drawn from food.Smaller meals are broken down quicker and allow the body to use the protein to repair and fuel itself more efficiently.

Diet timing 13


Planning an athletes diet

• Week before……………….

• 3 days before• Morning before• During competition • After competition

• Explain what you would recommend to your athlete at these times


There are very few people with the extreme examples of these body type. Most people have a combination of all three.

Sportspeople generally have more mesomorphic (muscle) and ectomorphic (thinness) than endomorphic (fatness) characteristics.

Somatotypes 9


Alcohol

Alcohol and smoking 6

Alcohol can be a sedative, meaning reactions will be slower and judgement can be impaired. It masks pain, which can lead to increased injury.


Nicotine (the drug in cigarettes) affects the body by stimulating the brain to release noradrenaline, which usually happens in times of stress.

Smoking is bad for you because it:

Alcohol and smoking 14

•Raises your pulse rate and your blood pressure

•Shrinks your veins


Drugs/Doping in sport

• Narcotics analgesics

• Peptide hormones

• Stimulants

• Beta blockers

• Diuretics

• Masking agents

• Anabolic Steroids


The heart 12

Superior vena cava

Right atrium

Tricuspid value

Septum

Right ventricle

Aorta

Pulmonary artery

Pulmonary veins

Left atrium

Semi-lunar valve

Mitral value

Left ventricle


The blood vessels

There are three main types of blood vessel:

• Arteries

• Veins

• Capillaries

•You must be able to describe the differences between each

Blood vessels 8


Blood 5

In adults, red blood cells(erythrocytes) are produced in the bone marrow of long bones.

During exercise the blood increases in thickness as water is removed

as waste.

In these cells is haemoglobin. Oxygen chemically attaches itself to it to make oxyhaemoglobin.

White blood cells (leukocytes) protect the body by fighting infection at its source, repairing damaged tissue after an injury and destroying bacteria.

Platelets are small parts of larger cells.

Platelets clump together and clot at the skin surface after a graze or cut.

Plasma is mostly made up of water. It makes up 55 per cent of the volume of blood and helps the blood flow easier by the use of plasma proteins.


The total volume of blood pumped out of the heart, calculated over a minute, is called the cardiac output.

To work out the cardiac output, multiply the stroke volume by the heart rate:

cardiac output =stroke volume x heart rate

Blood 18


The heart rate usually needs to be raised to at least 60 per cent of the maximum to improve cardiovascular fitness levels.

To work out the maximum heart (or pulse rate) the following formula is used:

220 – age =maximum heart rate

Blood 20


Stroke volume

increases

Short-term effects of exercise on the cardiovascular system

Heart rate increases

Blood is pumped to the

working muscles

Oxygen and haemoglobin

combine to form oxyhaemoglobin

Blood vessels dilate at the skin’s surface to release heat, causing skin

to redden

Effects of exercise on the cardiovascular system 11


Long-term effects of exercise on the cardiovascular system

Develops a stronger heart

Can cope with increased

physical stress more effectively

Can deliver oxygen to the

working muscles more effectively

Reduced risk of coronary artery

disease



Strange heart beats!

Tachycardia is a resting heart rate of more than 100 beats per minute.

Bradycardia is defined as a heart rate of less than 60 beats per minute. An ECG (electrocardiogram) machine will show you what your heart rate looks like.



Muscular training

Muscles and exercise 4

time without tiring and is used in events such as long-distance running, cycling and swimming.

Muscle strength can be defined as a maximum weight lifted or moved in one try.

When muscles increase in size, this is called hypertrophy.

If training stops then muscles lose their size, and the muscle is said to atrophy.

Muscular endurance is the ability to keep working over a long period of


Parts of the respiratory system

Mechanisms of breathing 17

Can you label all these parts??


Muscles and their functions

Muscle types 11

Trapezius – adduct at the shoulder

Deltoid – abduct at the shoulder

Triceps – extend at the elbow

Latissimus dorsi – adduct at the arm

Gluteus maximus – extend at the hip

Hamstrings – flex at the knee

Biceps – flex at the elbow

Pectorals – adducts at the shoulder

Abdominals – flex at the hip

Quadriceps – extend at the knee

Gastrocnemius – extend at the ankle


Muscle types

There are three kinds of muscle:

1. Voluntary muscles

2. Involuntary muscles

3. Cardiac muscles

Muscle types 4


The pulling muscle is called the prime mover (or agonist).

The muscle relaxing is called the antagonist.

When a muscle contracts it becomes shorter.

When a muscle relaxes it becomes longer.

?Describe Isometric & Isotonic movements?

Muscular functions 5


Bones 6

Humerus

Metacarpals

Sternum

Cheekbone

Pelvis

Carpals

Femur

Patella

Tarsals

MetatarsalsPhalanges

Cranium

Clavicle

Scapula

Ribs

Vertebrae

RadiusUlna

Phalanges

Fibula

Tibia

Jawbone


Bones 13

Humerus

Metacarpals

Sternum

Cheekbone

Pelvis

Carpals

Femur

Patella

Tarsals

MetatarsalsPhalanges

Cranium

Clavicle

Scapula

Ribs

Vertebrae

RadiusUlna

Phalanges

Fibula

Tibia

Jawbone

Key

Long

Short

Irregular

Flat (plate)


Joints

• Fibrous

• Ball & Socket

• Pivot

• Hinge

• Fixed (cranium)

• Shoulder, Hip

• Atlis & Axis (neck)

• Elbow, Knee


Range of movements

There are a range of main movements:

• Adduction

• Abduction

• Flexion

• Plantar flexion

• Dorsi flexion

• Extension

• Rotation

Movement terminology 4

Do you know what each one means????


Common injuries

Common injuries are more complex than minor injuries and include:

• Strains• Sprains• Torn cartilage• Fractures • Dislocation

Injuries 4

• Ligaments join bone to bone

• Tendons join bone to muscle

• In a muscle• In a joint/ligaments

• Greenstick, open, closed

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AJGIBSON EIC COPYRIGHT GCSE REVISION THIS IS NOT A COMPLETE GUIDE BUT SHOULD JOG YOUR MEMORY AND...

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