1.1.1 Define Health_____________________________________________________________________________Define Fitness_____________________________________________________________________________
Social Benefits of exercise1. _________________________________________________________________2. _________________________________________________________________3. _________________________________________________________________
Physical Benefits of exercise
1. _________________________________________________________________2. _________________________________________________________________3. _________________________________________________________________
Mental Benefits of exercise
1. _________________________________________________________________2. _________________________________________________________________3. _________________________________________________________________
How can participation in physical activity stimulate the following?
Cooperation______________________________________________________________________________________________________________________________________________________________________________________________________
Competition______________________________________________________________________________________________________________________________________________________________________________________________________
Physical Challenge__________________________________________________________________________________________________________________________________________________________________________________________________________
Aesthetic Appreciation_______________________________________________________________________________________________________________________________________________________________________________________________________
The development of friends and social mixing____________________________________________________________________________________________________________________________________________________________________________________________________________
Explain the role of serotonin_________________________________________________________________________________
1.1.2
6 areas of influence on participation in physical activity – identify what comes under each category (e.g. role models)
PEOPLE __________________________________________________________________________________________________________________________________________________________________________________________________________________
IMAGE
__________________________________________________________________________________________________________________________________________________________________________________________________________________
CULTURAL
__________________________________________________________________________________________________________________________________________________________________________________________________________________
RESOURCES
__________________________________________________________________________________________________________________________________________________________________________________________________________________
HEALTH AND WELLBEING
__________________________________________________________________________________________________________________________________________________________________________________________________________________
SOCIO-ECONOMIC
__________________________________________________________________________________________________________________________________________________________________________________________________________________
Explain how the following can keep a person involved in physical activity
Volunteer________________________________________________________________________________________________________________________________________________________________________________________________________
Official____________________________________________________________________________________________________________________________________________________________________________________________________________
Leader____________________________________________________________________________________________________________________________________________________________________________________________________________
Draw the sports participation pyramid and explain each stage
1.1.2
Explain the following key initiatives and what they hope to achieve
TOP programme
__________________________________________________________________________________________________________________________________________________________________________________________________________________
Active Kids
__________________________________________________________________________________________________________________________________________________________________________________________________________________
Centres of Excellence
__________________________________________________________________________________________________________________________________________________________________________________________________________________
Explain the roles of the following agencies
Sport England
___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Youth Sport Trust
___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
National governing bodies (e.g. FA, RFU)
___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
1.1.3
Define Exercise____________________________________________________________________________________________
HEALTH RELATED COMPONENTS
Muscular Strength – definition = _____________________________________________________________________________
Sporting example__________________________________________________________________________________________
Muscular Endurance – definition = ____________________________________________________________________________
Sporting example__________________________________________________________________________________________
Body Composition – definition = ______________________________________________________________________________
Sporting example__________________________________________________________________________________________
Flexibility – definition = _____________________________________________________________________________________
Sporting example__________________________________________________________________________________________
Cardiovascular Fitness – definition = __________________________________________________________________________
Sporting example__________________________________________________________________________________________
SKILL RELATED COMPONENTS
Agility – definition = ________________________________________________________________________________________
Sporting example__________________________________________________________________________________________
Balance – definition = ______________________________________________________________________________________
Sporting example__________________________________________________________________________________________
Coordination – definition = __________________________________________________________________________________
Sporting example__________________________________________________________________________________________
Power – definition = _______________________________________________________________________________________
Sporting example__________________________________________________________________________________________
Reaction Time – definition = _________________________________________________________________________________
Sporting example__________________________________________________________________________________________
Speed – definition = ________________________________________________________________________________________
Sporting example__________________________________________________________________________________________
1.1.4
Describe a PAR-Q and it’s use.
__________________________________________________________________________________________________________________________________________________________________________________________________________________
Name the fitness test for the following components
Muscular Strength_________________________________________________________________________________________
Muscular Endurance_______________________________________________________________________________________
Body Composition_________________________________________________________________________________________
Flexibility________________________________________________________________________________________________
Cardiovascular Fitness______________________________________________________________________________________
Agility___________________________________________________________________________________________________
Balance__________________________________________________________________________________________________
Coordination______________________________________________________________________________________________
Power___________________________________________________________________________________________________
Reaction Time_____________________________________________________________________________________________
Speed___________________________________________________________________________________________________
PRINCIPLES OF TRAINING
For each of the following describe the principle then explain how it can be applied to a training programme
Rest and Recovery – description______________________________________________________________________________
Application_______________________________________________________________________________________________
Individual Needs – description________________________________________________________________________________
Application_______________________________________________________________________________________________
Progressive Overload – description____________________________________________________________________________
Application_______________________________________________________________________________________________
Specificity – description_____________________________________________________________________________________
Application_______________________________________________________________________________________________
Reversibility – description___________________________________________________________________________________
Application_______________________________________________________________________________________________
FITT – description__________________________________________________________________________________________
Application_______________________________________________________________________________________________
METHODS OF TRAINING
Circuit Training
Description_______________________________________________________________________________________________
Who would use it__________________________________________________________________________________________
Which components does it develop____________________________________________________________________________
Advantages_______________________________________________________________________________________________
Disadvantages_____________________________________________________________________________________________
Cross Training
Description_______________________________________________________________________________________________
Who would use it__________________________________________________________________________________________
Which components does it develop____________________________________________________________________________
Advantages_______________________________________________________________________________________________
Disadvantages_____________________________________________________________________________________________
Continuous Training
Description_______________________________________________________________________________________________
Who would use it__________________________________________________________________________________________
Which components does it develop____________________________________________________________________________
Advantages_______________________________________________________________________________________________
Disadvantages_____________________________________________________________________________________________
Weight Training
Description_______________________________________________________________________________________________
Who would use it__________________________________________________________________________________________
Which components does it develop____________________________________________________________________________
Advantages_______________________________________________________________________________________________
Disadvantages_____________________________________________________________________________________________
Interval Training
Description_______________________________________________________________________________________________
Who would use it__________________________________________________________________________________________
Which components does it develop____________________________________________________________________________
Advantages_______________________________________________________________________________________________
Disadvantages_____________________________________________________________________________________________
Fartlek Training
Description_______________________________________________________________________________________________
Who would use it__________________________________________________________________________________________
Which components does it develop____________________________________________________________________________
Advantages_______________________________________________________________________________________________
Disadvantages_____________________________________________________________________________________________
GOAL SETTING
Explain the importance of goal setting to improved performance
___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Define each section of SMART targets
Specific__________________________________________________________________________________________________
Measurable_______________________________________________________________________________________________
Achievable_______________________________________________________________________________________________
Realistic__________________________________________________________________________________________________
Time Bound_______________________________________________________________________________________________
Describe Maximum Heart Rate________________________________________________________________________________
Describe Resting Heart Rate__________________________________________________________________________________
Describe Recovery Rate_____________________________________________________________________________________
Describe Working Heart Rate_________________________________________________________________________________
Describe the Aerobic Training Zone and it’s use to a performer
___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Describe the Anaerobic Training Zone and it’s use to a performer
___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Describe Thresholds of training
__________________________________________________________________________________________________________________________________________________________________________________________________________________
1.1.5
Describe the recommended calorie intake of the following people and explain why
Retired Person_____________________________________________________________________________________________
15 year old boy____________________________________________________________________________________________
35 year old woman_________________________________________________________________________________________
Carbohydrates
Examples________________________________________________________________________________________________
Need for_________________________________________________________________________________________________
Fats
Examples_________________________________________________________________________________________________
Need for_________________________________________________________________________________________________
Proteins
Examples_________________________________________________________________________________________________
Need for_________________________________________________________________________________________________
Vitamins
Examples________________________________________________________________________________________________
Need for_________________________________________________________________________________________________
Minerals
Examples_________________________________________________________________________________________________
Need for_________________________________________________________________________________________________
Fibre
Examples_________________________________________________________________________________________________
Need for_________________________________________________________________________________________________
Water
Examples_________________________________________________________________________________________________
Need for_________________________________________________________________________________________________
Describe the role of energy drinks_____________________________________________________________________________
Describe carbo-loading
___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
1.2.1
SOMATOTYPES
Describe Endomorph – give sporting examples and characteristics
__________________________________________________________________________________________________________________________________________________________________________________________________________________
Describe Ectomorph – give sporting examples and characteristics
__________________________________________________________________________________________________________________________________________________________________________________________________________________
Describe Mesomorph – give sporting examples and characteristics
__________________________________________________________________________________________________________________________________________________________________________________________________________________
Define the following terms and explain how each might affect performance
OVERWEIGHT
__________________________________________________________________________________________________________________________________________________________________________________________________________________
OVERFAT
__________________________________________________________________________________________________________________________________________________________________________________________________________________
OBESE
__________________________________________________________________________________________________________________________________________________________________________________________________________________
UNDERWEIGHT
__________________________________________________________________________________________________________________________________________________________________________________________________________________
ANOREXIC
__________________________________________________________________________________________________________________________________________________________________________________________________________________
Define Optimum Weight_____________________________________________________________________________________
How can it be effected___________________________________________________________________________________________________________________________________________________________________________________________________________
What impact may it have on performance_______________________________________________________________________________________________________________________________________________________________________________________________________
Effects of smoking on health___________________________________________________________________________________________________________________________________________________________________________________________________________
Effects of smoking on performance_______________________________________________________________________________________________________________________________________________________________________________________________________
Effects of alcohol on health___________________________________________________________________________________________________________________________________________________________________________________________________________
Effects of alcohol on performance_______________________________________________________________________________________________________________________________________________________________________________________________________
NARCOTIC ANALGESICS
Reasons for use____________________________________________________________________________________________
Side effects_______________________________________________________________________________________________
ANABOLIC STEROIDS
Reasons for use____________________________________________________________________________________________
Side effects_______________________________________________________________________________________________
DIURETICS
Reasons for use____________________________________________________________________________________________
Side effects_______________________________________________________________________________________________
STIMULANTS
Reasons for use____________________________________________________________________________________________
Side effects_______________________________________________________________________________________________
PEPTIDE HORMONES
Reasons for use____________________________________________________________________________________________
Side effects_______________________________________________________________________________________________
BETA-BLOCKERS
Reasons for use____________________________________________________________________________________________
Side effects_______________________________________________________________________________________________
List some risks associated with sporting activity and how the risk is reduced e.g. balanced competition to ensure fairness
____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
1.2.2 – Cardiovascular System
Label each section of the system
Explain the role of each section
Superior Vena Cava –
Right Atrium –
Tricuspid Valve –
Right Ventricle –
Semi Lunar Valve –
Pulmonary Artery –
Lungs –
Pulmonary Vein –
Left Atrium –
Mitral Valve –
Left Ventricle –
Aortic Valve –
Aorta –
Septum –
Define the following
Cardiac Output____________________________________________________________________________________________
Stroke Volume____________________________________________________________________________________________
IMMEDIATE AND SHORT TERM EFFECTS OF EXERCISE ON THE CARDIOVASCULAR SYSTEM
1________________________________________________________________________________________________________2________________________________________________________________________________________________________3________________________________________________________________________________________________________4________________________________________________________________________________________________________5________________________________________________________________________________________________________6________________________________________________________________________________________________________
LONG TERM EFFECTS OF EXERCISE ON THE CARDIOVASCULAR SYSTEM
1________________________________________________________________________________________________________2________________________________________________________________________________________________________3________________________________________________________________________________________________________4________________________________________________________________________________________________________5________________________________________________________________________________________________________6________________________________________________________________________________________________________
Describe the effects of DRUGS on the cardiovascular system
___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Describe the effects of REST on the cardiovascular system
___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Describe the effects of DIET on the cardiovascular system
___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Explain blood pressure and how it is affected
__________________________________________________________________________________________________________________________________________________________________________________________________________________
__________________________________________________________________________________________________________________________________________________________________________________________________________________
1.2.3 – Respiratory System
Label each section of the system
Explain the role of each section
Nasal passages –
Mouth –
Trachea –
Bronchi –
Bronchioles –
Alveoli –
Intercostal muscles –
Diaphragm –
Capillaries –
Define the following
Tidal Volume____________________________________________________________________________________________
Vital Capacity____________________________________________________________________________________________
Vo2 Max________________________________________________________________________________________________
Oxygen Debt_____________________________________________________________________________________________
IMMEDIATE AND SHORT TERM EFFECTS OF EXERCISE ON THE RESPIRATORY SYSTEM
1________________________________________________________________________________________________________2________________________________________________________________________________________________________3________________________________________________________________________________________________________4________________________________________________________________________________________________________5________________________________________________________________________________________________________6________________________________________________________________________________________________________
LONG TERM EFFECTS OF EXERCISE ON THE RESPIRATORY SYSTEM
1________________________________________________________________________________________________________2________________________________________________________________________________________________________3________________________________________________________________________________________________________4________________________________________________________________________________________________________5________________________________________________________________________________________________________6________________________________________________________________________________________________________
Describe the effects of DRUGS on the respiratory system
___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Describe the effects of DIET on the respiratory system
___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
1.2.4 – Muscular System
Label the diagram below
Give a DETAILED sporting example of where each muscle is used
TRAPEZIUS________________________________________________________________________________________________
DELTOID_________________________________________________________________________________________________
PECTORALS_______________________________________________________________________________________________
ABDOMINALS_____________________________________________________________________________________________
LATISSIMUS DORSI_________________________________________________________________________________________
BICEPS___________________________________________________________________________________________________
TRICEPS__________________________________________________________________________________________________
QUADRICEPS______________________________________________________________________________________________
HAMSTRINGS_____________________________________________________________________________________________
GLUTEALS________________________________________________________________________________________________
GASTROCNEMIUS__________________________________________________________________________________________
Explain the following terms
ANTAGONIST______________________________________________________________________________________________
AGONIST/PRIME MOVER____________________________________________________________________________________
ANTAGONISTIC PAIR________________________________________________________________________________________
ORIGIN___________________________________________________________________________________________________
INSERTION________________________________________________________________________________________________
IMMEDIATE AND SHORT TERM EFFECTS OF EXERCISE ON THE MUSCULAR SYSTEM
1________________________________________________________________________________________________________2________________________________________________________________________________________________________3________________________________________________________________________________________________________4________________________________________________________________________________________________________5________________________________________________________________________________________________________6________________________________________________________________________________________________________
LONG TERM EFFECTS OF EXERCISE ON THE MUSCULAR SYSTEM
1________________________________________________________________________________________________________2________________________________________________________________________________________________________3________________________________________________________________________________________________________4________________________________________________________________________________________________________5________________________________________________________________________________________________________6________________________________________________________________________________________________________
DESCRIBE MUSCLE INJURIES/EFFECTS AND TREATMENTS
Strain____________________________________________________________________________________________________
Treatment________________________________________________________________________________________________
Atrophy__________________________________________________________________________________________________
Treatment________________________________________________________________________________________________
Describe the effects of DRUGS on the muscular system
___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Describe the effects of REST on the muscular system
___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Describe the effects of DIET on the muscular system
___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
1.2.5 – The Skeletal System
Label the diagram below
Give a DETAILED sporting example of where the following bones are used
VERTEBRAE_______________________________________________________________________________________________
ULNA____________________________________________________________________________________________________
FEMUR___________________________________________________________________________________________________
PHALANGES (TOES)___________________________________________________________________________________________________
PHALANGES (FINGERS)________________________________________________________________________________________________
HUMERUS________________________________________________________________________________________________
CRANIUM________________________________________________________________________________________________
PATELLA_________________________________________________________________________________________________
FIBULA__________________________________________________________________________________________________
STERNUM________________________________________________________________________________________________
List the 5 functions of the skeleton
1___________________________________________
2___________________________________________
3___________________________________________
4___________________________________________
5___________________________________________
IMMEDIATE AND SHORT TERM EFFECTS OF EXERCISE ON THE SKELETAL SYSTEM
1________________________________________________________________________________________________________2________________________________________________________________________________________________________3________________________________________________________________________________________________________
LONG TERM EFFECTS OF EXERCISE ON THE SKELETAL SYSTEM
1________________________________________________________________________________________________________2________________________________________________________________________________________________________3________________________________________________________________________________________________________
DESCRIBE SKELETAL INJURIES/EFFECTS AND TREATMENTS
Sprain___________________________________________________________________________________________________
Treatment________________________________________________________________________________________________
Tennis Elbow______________________________________________________________________________________________
Treatment________________________________________________________________________________________________
Dislocation_______________________________________________________________________________________________
Greenstick fracture_________________________________________________________________________________________
Compound fracture________________________________________________________________________________________
Simple fracture____________________________________________________________________________________________
Stress fracture____________________________________________________________________________________________
Describe the effects of DRUGS on the skeletal system
___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Describe the effects of REST on the skeletal system
___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Describe the effects of DIET on the skeletal system
___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Name the types of joint and give an example of where they are found
______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Give 2 sporting examples of the following joint types
HINGE JOINT
Example 1
__________________________________________________________________________________________________________________________________________________________________________________________________________________
Example 2
__________________________________________________________________________________________________________________________________________________________________________________________________________________
BALL AND SOCKET JOINT
Example 1
__________________________________________________________________________________________________________________________________________________________________________________________________________________
Example 2
__________________________________________________________________________________________________________________________________________________________________________________________________________________
Describe the following movements
Flexion___________________________________________________________________________________________________
Sporting example__________________________________________________________________________________________
Extension_________________________________________________________________________________________________
Sporting example__________________________________________________________________________________________
Rotation__________________________________________________________________________________________________
Sporting example__________________________________________________________________________________________
Abduction________________________________________________________________________________________________
Sporting example__________________________________________________________________________________________
Adduction________________________________________________________________________________________________
Sporting example__________________________________________________________________________________________