1 | P a g e C S i n c l a i r - Tupton Hall Physical Education...3 | P a g e C S i n c l a i r...
Transcript of 1 | P a g e C S i n c l a i r - Tupton Hall Physical Education...3 | P a g e C S i n c l a i r...
1 | P a g e C S i n c l a i r
2 | P a g e C S i n c l a i r
SOCIAL MENTAL PHYSICAL
Develops friendships and social
mixing
Co-operation
Competition
Physical Challenge
Aesthetic appreciation
Helps relieves stress/tension
Helps relieve stress related
illness
Helps individual to feel and
look good
Enhances body shape
Contributes to good health
and enjoyment of life
SECTION 1.1: HEALTHY, ACTIVE LIFESTYLES
Develops
friendships and
social mixing
Help relieves
stress/tension &
Stress related
illness
Contributes to good
health and
enjoyment of life
Enhances body
shape
Helps individual to
feel and look good
(serotonin levels)
REASONS FOR
PARTICIPATING
IN
PHYSICAL
ACTIVITY
Develop friendships
and social mixing
Aesthetic
appreciation
Physical Challenge
Competition
Co-operation
BENEFITS OF
SPORTING
CLUBS &
PARTICIPATION
1.1.1 – How they could benefit you
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1.1.2 – Influences on your healthy, active lifestyle
Image:
Fashion, media
coverage
People:
family, peers,
role models
Socio-Economic:
Costs,
perceived social
status
Health and
Wellbeing:
Illness and health
problems
Resources:
Access,
availability,
location, time
Cultural:
Age, disability,
gender, race
Why
Choose
That
sport?
Roles in Sport
Performer
Official
Leadership
Volunteer
1. All these are vital roles in sport
as they enable lots of people to
be involved of different abilities.
2. Also all roles required for an
activity to run
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Levels of Participation
Sports Participation Pyramid
Sporting Initiative
Stay, Succeed initiative
Start – increase participation in sport in order to improve the health of the nation, with a focus on
priority groups
Stay – retain people in sport through an effective network of clubs, sports facilities, coaches,
volunteers and competitive opportunities
Succeed – create opportunities for talented performers to achieve success
Agencies Sport England
Creating sporting opportunities in every community by focusing on growing and sustaining
participation in sport and improving talent development.
Youth Sports Trust
We are working hard to encourage all young people to take part in sport and PE, both in and out of
school time
National Governing Bodies
A National Governing Body of Sport (NGB), oversees the existing Vision for that Sport as well as the
future direction and focus of that particular Sport – developing coaches, volunteers and officials,
funding, facility development, promoting competition
1.1.2 – Influences on your healthy, active lifestyle
Elite/Excellence
Performers at the highest national and international levels
Competition/Performance
More structured form of competitive sport at club/county, or individual level for personal
reasons e.g. running
Participation
Sport for fun, at basic levels of competence
Foundation/Grass roots
Associated with youngsters. Encouragement to learn the fundamental motor skills e.g. TOP Sport
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1.1.3 - EXERCISE and FITNESS
KEY DEFINITIONS
Health – State of complete mental, physical and social well-being.
Fitness – The ability to meet demands of the environment
Exercise – Form of physical activity done primarily to improve one’s health and
physical fitness
HEALTH
RELATED
COMPONENTS
CARDIOVASCULAR FITNESS
– the ability of the heart to pump
blood and deliver oxygen where needed
in the body. Relies on a healthy heart,
blood and blood vessels
FLEXIBILITY – the
range of movement at a
joint
MUSCULAR STRENGTH the ability
to use muscles against a resistance.
MUSCULAR ENDURANCE – The
ability of muscles to contract for a
long period without tiring
Examples
Playing 90 minutes in football
matches
Playing Cricket matches that
could last for 3-5 days
Running in a marathon
Examples
Hurdling in athletics
Gymnastics – performing complex
sequences
Swimming -
Examples
Long distance walking
Long distance running
Long distance swimming
Examples
DYNAMIC – required to start and maintain movement of the
body e.g. cycling or doing loads of press-ups EXPLOSIVE – required when a high amount of force has to
be applied quickly e.g. shot putting
STATIC – required when applying strength to a fixed static
object e.g. pushing in a rugby scrum
HEALTH RELATED FITNESS
(HRF)
BODY COMPOSITION – the amount of muscle,
bone and fat the body has
Examples
A persons body composition
will vary according to their
sport, a Rugby player has a
different composition to a
high jumper
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SKILL
COMPONENTS
BALANCE – Ability to maintain
and equilibrium:
Static = still Dynamic = moving
SPEED – The time taken
to cover a distance
POWER – Ability to apply
a combination of speed and
strength in an action
REACTION TIME – The time it
takes to respond to a stimulus
AGILITY – Ability to
change direction quickly and
with control
CO-ORDINATION – Ability to use two or more
parts of the body at the
same time
SKILL RELATED FITNESS
(SRF)
Examples
Football - dribbling past an
opponent at speed
Rugby – Running, avoiding
opponents whilst in possession
Examples
Responding to a signal e.g. sprint start to a gun
Responding to a variety of signals
e.g. playing a shot in cricket depending on length of the ball
pitched
Examples
Catching a pass in rugby
Basketball – lay up shot
Tennis – player taking a serve
Examples
STATIC – holding a position without
movement e.g. a handstand in gymnastics
DYNAMIC – maintaining a position
whilst moving e.g. cycling or surfing
Examples
Football – Goal keeper taking a goal
kick
Badminton – playing an overhead
smash
Examples
Running fast – 100m sprint
Throwing a cricket ball at the
stumps to get a run out
7 | P a g e C S i n c l a i r
1.1.4 - TRAINING
P.R. SIR
PROGRESIVE OVERLOAD - Exercising at the same degree of difficulty all the time will only maintain
current fitness levels. Your body needs to be put under more pressure in order to improve. The easier a
session is to complete, the performer should start to progress the next session. Putting greater demands on
the body by exercising. This can improve fitness. The point where exercise is demanding enough to have an
effect on the body is called the ‘threshold of training’. There 3 ways;
- Frequency – number of sessions e.g. up to 3 per week - Intensity – increasing distances run, repetitions or weight - Duration – length of training sessions
REST / RECOVERY – After exercising it is important than athletes allow time for rest so that muscles can
recover. It is during this period that muscles actually grow as they repair from the stress and strain they
were put under through exercise. A diet high in Protein help improve this process.
SPECIFICITY – Understanding the needs of the game or event, e.g. a goalkeeper will include reaction work in
their training. The pace of training should be consistent to the pace of the game. Also the actions should be
the same in training as it is in match situations e.g. a swimmer needs to spend most of their time in the water.
INDIVIDUAL NEEDS - Whether training to compete or training for health, everyone has different needs.
People vary in height, size, shape and preference. Therefore, even though they have the same goals they may
not reach them by the same means.
REVERSIBILITY - if training stops, i.e. due to injury or boredom. This means the body will lose its fitness
will occur or muscles will decrease in size as they are not being stressed.
F.I.T.T. PRINCIPLES
FREQUENCY – How often the exercise is done (be it an individual set or the whole session) – e.g. Training 3 times a week or 2 per day. Elite performers train more frequently to achieve results
good enough. Remember, the body needs time to recover so training very, very hard, every day can be
harmful even to an elite performer.
INTENSITY – The difficulty of the exercise – could be the amount of weight or the speed you move.
Consider cardiovascular fitness, your pulse rate can show you how intensely you’re working. Fitness will
increase by working in 60-80% target zone of the maximum heart rate, e.g. Training with heart rate of 120bpm – 160bpm. Strength training is similar, by calculating 60-80% of their maximum weight
they can lift and working to it.
TIME – The duration of the Exercise. Keeping your pulse at 60-80% of its maximum for 2minutes is
the target. The time begins once the pulse rate hits 60%. The warm up is not included. Also you can
vary the duration of each session e.g. 30mins, 45mins or 60mins
TYPE – What kind of exercise you do – For general fitness then personal preference to suit the
individual is usually done e.g. swimming, cycling or running, But if its for a specific activity then
choice becomes limited as it should reflect the activity. However remember to vary to keep interesting
and work all different muscle groups.
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1.1.4 - METHODS OF TRAINING
TYPES OF CONTRACTION
Isotonic Contraction – In this
contraction, the muscle changes
length and so something moves.
E.g. Bicep Curl
Isometric Contraction – In this
contraction, the muscle stays
the same length and so nothing
moves. E.g. the Wall Sit
AEROBIC and ANAEROBIC ACTIVITY
Aerobic – with oxygen
Lower intensity
Endurance activities - Marathon
Anaerobic – without oxygen
Higher intensity
Short distance activities - Sprinting
TRAINING METHODS
There are many types of training methods.
CIRCUIT TRAINING – Exercising at a number of different stations in it. Each station has a specific
exercise to do. A short rest is allowed between each station. E.g. sit ups, press ups etc...
WEIGHT TRAINING – Improves muscular strength. Primarily done in a gym using weights.
INTERVAL TRAINING –Training with rest periods in between - High Intensity. Similarity to sprinting
activities e.g. 100m/200m - Speed
CONTINUOUS TRAINING – Training without breaks – Low Intensity. Exercising aerobically at a
constant rate doing activities like running or cycling, muscular endurance
FARTLEK TRAINING – Swedish for ‘speed play’ - Changing speed, distances and times of exercise in
same session.
CROSS TRAINING – Uses a combination of different training methods.
NB: Link these types of training to elements of HRF and SRF
Target Setting
When training it is important to set targets or goals so you can assess if you are
improving and also it will boost your confidence/self esteem and also keep you motivated.
SMART Targets
S – Specific, clear about what it is you want to do and related to your sport or area for
development
M – Measurable, some form of scoring or assessment is needed if you want to check if you are
improving so times, repetitions or some way of scoring needs to be used
A – Attainable, targets to be something that can be achieved at some point or you will lose
motivation to continue
R – Realistic, the target has be within your capabilities or again there is no point in even
starting
T – Time bound, there needs to be a deadline to complete the target to improve motivation
and stay focused. If a target had no deadline there would be now pressure to try hard.
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PAR Q = Physical Activity Readiness Questionnaire
To determine the safety or possible risk of exercising for an individual based upon
their answers to specific health history questions
FITNESS TEST
Elements of HRF and SRF can be tested:
COOPER 12 MIN RUN – a test of muscular endurance, participants run continuously for
12 minutes. After 12 minutes the participant records the distance covered.
HAND GRIP TEST – Used to test strength of a person’s grip
SIT AND REACH TEST –A flexibility test to measure hip flexibility
HARVARD STEP TEST – A test of muscular endurance. Follow the required pace for stepping on and off
a high bench whilst recording your heart rate at required intervals.
ILLINOIS AGILITY TEST – The length of the course is 10 metres and the width (distance between the
start and finish points) is 5 metres. On an athletics track, you could use 5 lanes. 4 cones can be used to
mark the start, finish and the two turning points. Each cone in the centre is spaced 3.3 metres apart.
SERGEANT JUMP TEST – Test of explosive strength where individuals measure how high they can
jump, measuring from the highest point of your reach to the height you can jump
STANDING BROAD JUMP TEST – Test of explosive strength where individuals measure how far they
can jump, from 2 feet to 2 feet
STANDING STORK TEST – Standing on one leg with other foot sole against the knee. Measured by how
long you hold the balance.
1.1.4 - METHODS OF TRAINING
A Typical Exercise Session
Warm Up – To prepare the body for exercise
Main Activity – Drills/Exercises linked to a focus area before moving into a conditioned activity.
Eg a football session with drills focusing on ball control followed by a game of 2/3 touch football
Cool Down – To steadily decrease heart and breathing rates after exercise. Helping to reduce oxygen
debt and removal of lactic acid
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1.1.5. - DIET, HEALTH AND HYGIENE
Function Foods found in Aid to Sportsperson
Carbohydrates Ready source of energy
Store of energy as Glycogen
Fruit, cakes, sweets,
sugar and bread, pasta
rice, potatoes.
Ready source of energy when muscles
need it. Athletes training hard use
carbohydrates quickly so diet should be
high in this food type.
Fats Source of energy (slow release)
Can be stored in body
Milk, cheese, butter, oils,
chocolate, fatty meats,
soya beans and corn.
Increase size and weight of body
beneficial to performers with extra bulk
e.g. Shot putter. Excess weight can inhibit
performance though.
Proteins Growth and Repair of tissues,
enzymes and hormones
Meat, fish, pulses (chick
peas, lentils and beans),
nuts, eggs and poultry
Builds muscle and repairs tissue within
body. Essential after injury to heal
quickly. Sportspeople who have large
muscles need extra protein.
Minerals
Calcium helps growth of bones,
Iron helps making red blood cells
and the way blood is carried by
haemoglobin.
Milk and salt water fish
(iodine), red meat, liver
and green vegetables
(iron), cheese and cereal.
Increase oxygen carrying capacity to
working muscles. Iodine aids growth,
essential for athlete’s energy production.
Iron helps produce red blood cells so
carry more oxygen around body preventing
fatigue. Calcium helps blood to clot, aiding
recovery and strengthens bones and
muscles.
Vitamins
Helps general health – vision, skin
condition, forming of red blood
cells and clotting, good condition of
bones and teeth
Fruit – vitamin C
Liver, carrots – Vitamin A
Whole grain, nuts – Vit B1
Vegetable oil – Vitamin E
General health is important to perform
well. When training hard vitamins from B
group are used up more so need
replenishing.
Fibre
Helps Digestion. There are 2 types.
Insoluble – adds bulk to food
so moves through digestive
system
Soluble – helps reduce
cholesterol, keeping heart
healthy
Leaves, seed cases,
cereals and whole grains.
Less Cholesterol in the body makes the
heart more efficient
By keeping digestive system functioning
regularly the body retains less waste
Water
Two-thirds of the body is water
Need to replenish water which is
lost in urine, sweat and
condensation when we breathe
Fluids and foods
Water allows blood to flow more easily –
important when exercising as the body
demands more oxygen, nutrients, heat
control and waste removal.
BALANCED DIET – Daily intake of food containing
right amounts and types of nutrients
A BALANCED DIET enables a sports person to achieve or maintain their optimum weight for their
sport.
e.g. A boxer needs to maintain a set weight for the category that he box’s within, such a heavy weight
or a middle weight.
EATING FOR YOUR SPORT
Prior to an event athletes will eat specific foods, often high in Carbohydrates as they are a quick
source of long release energy. This supports Blood Shunting, where blood flow is increased to the key
areas that require it. e.g. the legs when running
Macr
o Nut
rient
s M
icro
Nut
rient
s
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WHAT ARE THE DIFFERENT
SOMATOTYPES?
ECTOMORPH
- Slightly built, delicate
body
- Narrow shoulders and hips
- Lean, fragile
- E.G. Marathon Runner
MESOMORPH
- ‘Athletic Build’
- Muscular, large trunk
- Broad shoulders, narrow
hips
- E.G. 100m Sprinter
ENDOMORPH
- Round/ ‘pear drop’ shape
- Narrow shoulders and
broad hips
- Carry weight around
waist and on hips and
upper thighs
- E.G. Sumo wrestler
DEFINITIONS
OVERWEIGHT – having weight excess
than normal, harmless unless accompanied
with over fatness
OVER FAT – person having more fat
than recommended for gender and age
OBESE – term used to describe people
who are very over fat
1.2.1. – HEALTHY MIND AND BODY
Anorexia – A prolonged eating disorder due to loss of appetite
Underweight – Weight less than is normal, healthy or required.
Overweight – having weight in excess of normal. Not harmful unless accompanied by overfat.
Overfat – a way of saying you have more body fat than you should have.
Obese – a term used to describe people who are very overfat.
Your weight is affected by – height, gender, muscle girth, and bone structure
Your height and weight generally make you more suitable for a particular sport. A good
example is athletics, if we watch athletics it is clear to see common samatotype
characteristics amongst each event.
High jumpers are normally very tall and very thin - Ectomorph Shot putters are a lot larger with bigger shoulders, waists, arms and legs – Endomorph
Safety Balanced Competition – Competition between same Age, Gender, Weight Class
Rules – To make the game safe and fair for all participants
Specialised equipment - designed to make sport safer for all the participants,
e.g. shin pads, gum shields, helmets, studs in footwear.
Clothes are also designed to keep the athlete warm or cool during exercise.
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Advantages Disadvantages
Stimulants
Speeds up reactions and increases
aggression
Make you feel less pain
Feeling less pain can make athlete train too
hard
Lead to high blood pressure, heart and liver
problems, and strokes
They’re addictive
Narcotic
Analgesics
Kill pain – so injuries and fatigue doesn’t
affect performance
Addictive
Feeling less pain can make athlete train too
hard
Lead to constipation and low blood pressure
Anabolic
Steroids
Increase Muscle size
Allow athletes to train harder
Cause high blood pressure, heart disease,
infertility and cancer
Peptide
Hormones
(EPO)
Most have similar effects as anabolic
steroids
EPO – allows more oxygen carrying capacity
due increase of red blood cells
Cause strokes and abnormal growth
Diuretics
Weight loss – important if competing in a
certain weight division
Can mask traces of other drugs in body
Cause cramp and dehydration
Beta Blockers
Lower heart rate, steady shaking hands and
reduce anxiety
Banned in sports it may ban advantage –
Snooker, shooting
Addictive
Heart failure
DRUGS
ALCOHOL
- Affects co-ordination, speech and
Judgement
- Slows your reactions
- Makes your muscles tire quickly
- Eventually damages heart, liver,
kidneys, brain, muscles and digestive
and immune
NICOTINE/SMOKING
- Causes nose, throat and chest
Irritations
- Makes you short of breath
- Increases risk of developing heart
disease, lung cancer and bronchitis
and death!
‘LEGAL BUT
HARMFUL’
PERFORMANCE ENHANCING DRUGS
HYGIENE
Hygiene means the different ways to keep our body clean and healthy.
Good hygiene helps to keep us healthy.
Healthy skin = resist most infections
Clothing should be washed and changed regularly
Nails should be cut and cleaned so reduces injury
Jewellery – pierced ears and earrings should be cleaned carefully to prevent infection
Hair should be washed regularly to keep it clean and healthy
Teeth should be brushed at least twice a day to be healthy
Feet should be washed regularly and dried carefully. Also change socks to avoid odour
13 | P a g e C S i n c l a i r
Effects of Exercise on the Body
Short Term/Immediate Effects of
Exercise
Long Term/Regular Effects of
Training
Heart Rate increases Bigger and Stronger Heart -Athletes heart
Cardiac Output & Stroke Volume
increases Lower Resting Heart Rate
Blood Pressure increases Improve Cardiac Output &
Stroke Volume
Increase of Blood to working muscles Lower Blood Pressure
Skin becomes Red – Vasodilation of
blood vessels Helps prevent Heart Disease
Increase Tidal Volume Increase Vital Capacity/Lung Volume
Increase breathing rate – more Oxygen
uptake Helps prevent Type 2 diabetes
Increase in Gaseous exchange – more
blood to lungs Helps prevent Cardiovascular Disease
Increase Flexibility in Muscles and
joints Improved VO2 Max
Sweat Production More efficient gaseous exchange
Stronger muscles, ligaments, tendons
Improves General & Mental Health
1.2.2. – HEALTHY MIND AND BODY
Heart Key Terms:
Blood Pressure
Blood is pumped out of the heart under pressure. The pressure comes from the systolic and
diastolic pressure of the heart.
Systole – the hearts contraction phase
Diastole – the hearts relaxation phase.
Heart Rate - the number of times the heart beats each minute
Stroke Volume - the volume of blood pumped out of the heart by each ventricle during one
contraction (ml)
Cardiac Output - the amount of blood ejected from the heart in one minute
HR x SV = Cardiac Output
Blood Shunting - the body pumps blood to the areas that need it most, i.e. to muscles during
exercise or to the digestive system after eating
Maximum Heart Rate = 220 – Your Age
Aerobic Training Zone = 60 – 80% of your maximum heart rate
e.g. 16 Year old has max heart rate of 204. Therefore 60 – 80% is 122bpm – 163bpm
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1.2.2 - THE CIRCULATORY SYSTEM
WHAT ARE ARTERIES, VEINS &
CAPILLARIES?
Arteries:
Thick, flexible vessel walls
Has a pulse. No valves
Work under high pressure
Transports blood away from heart
(OXYGENATED)
Narrow lumen
Veins:
Thin walls
Valves present; prevents
backflow. No pulse
Pulsating muscles close to veins
prevent backflow- ‘skeletal pump’ Work under low pressure
Transports blood towards the
heart (DEOXYGENATED)
Wide lumen
Capillaries:
Smallest of all vessels – walls one
cell thick
They are ‘semi-permeable’ –
substances pass through
At one end – they feed muscles,
organs and body tissue with oxygen
and nutrients
At other end – carbon dioxide and
waste products pass into veins to be
removed
They bring blood within reach of
every cell
WHAT ARE THE COMPONENTS OF
THE BLOOD?
Red blood cells – made in bone
marrow of long bones. Carry oxygen
and transport nutrients and waste
products
White blood cells – made in bone
marrow and lymph tissue. Protect
body from disease
Platelets – in charge of blood
clotting. Clotting is important to
stop blood loss from the body and
stop internal bleeding
Plasma – made up of mostly water
and makes up 55% of volume of
blood; helps blood fluidity
THE FLOW OF BLOOD
De-oxygenated blood returns to the
heart through the large veins called
vena cava
Blood enters right atrium and passes through
the tricuspid valve into right ventricle
It is then pumped through the semi-lunar valve
into pulmonary artery and into lungs where it
loses carbon dioxide and picks up fresh oxygen
Oxygenated blood returns to heart from lungs
through the pulmonary vein into left atrium
It passes through bicuspid valve and into
the left ventricle
It is pumped through semi-lunar valve into
aorta and out to rest of body through arteries
Carotid
artery
Femoral
artery
Brachial
artery Heart
Lungs
Systemic
Circuit
Pulmonary
Circuit
Arteries Veins
THE HEART
The 3 parts of the circulatory system are
blood, heart and blood vessels
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When we breathe in –
Inspiration – the following
happens…
When we breathe in –
Expiration – the following
happens…
Our diaphragm pulls
down
Our intercostal
muscles contract
Air pressure is
reduced
Air is sucked through
the tubes into lungs
Our chest expands
Our diaphragm relaxes
Our intercostal
muscles relax
Our chest becomes
smaller
Pressure increases on
the lungs
Air is forced out
1.2.3. – RESPIRATORY
Respiratory Key Terms:
Oxygen Debt - The amount of oxygen consumed during recovery above that which would have ordinarily
been consumed in the same time at rest (this results in a shortfall in the oxygen available).
Vital Capacity - the maxim amount of air that can be forcibly exhaled after breathing in as much as
possible.
Tidal Volume - the amount of air breathed in OR out of the lungs in one breath.
Lactic Acid - a by-product of anaerobic respiration which causes muscle fatigue.
MECHANISM OF BREATHING
Lungs are not muscles therefore can’t move on their
own accord. They are helped by the diaphragm and
intercostal muscles between the ribs.
THE RESPIRATORY SYSTEM
The function of the respiratory system is;
To get oxygen into the body
To remove carbon dioxide out of the body
Oxygen is used by the body to release energy and carbon
dioxide is released so it doesn’t build up and poison the
body
INHALED AIR
79% - Nitrogen
20% - Oxygen
Trace - Carbon dioxide
EXHALED AIR
79% - Nitrogen
16% - Oxygen
4% - Carbon dioxide
COMPOSITION
OF AIR
Nasal Cavity
Mouth
Trachea
Bronchus
Alveoli
Diaphragm
Air Sac
Bronchus
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1.2.4 - MUSCLES AND MUSCLE ACTION
HOW ARE MUSCLES CLASSIFIED?
Skeletal (Voluntary) – most common. They
attach to the skeleton, give a person’s shape – Biceps/Triceps
Smooth (Involuntary) – work automatically
and are not controlled - found in intestines, blood vessels and urinary organs.
Cardiac (Involuntary) – involuntary and beats
rythmatically – Heart Muscle
WHAT IS MUSCLE TONE?
Some muscle fibres contract whilst others relax.
These contractions tighten the muscles but
aren’t strong to cause movement. Different
fibres contract at different times to prevent
fatigue. This called Muscle tone and is very
important for good posture.
MUSCLE TONE – Voluntary muscles in a state
of very slight tension ready and waiting to be
used
FAST TWITCH OR SLOW
TWITCH?
FAST TWITCH
Used in explosive activities
Contract quickly
Produce powerful action
Limited Oxygen supply
White in colour
e.g. speed events, throwing &
jumping
SLOW TWITCH
Used in endurance activities
Contract slowly
Long Lasting
Good oxygen supply
Red in colour
e.g. long distance running,
cycling & swimming
HOW DO MUSCLES WORK TOGETHER?
Antagonistic Pairs: Muscles working together to provide
movement. E.g. Flexion of the arm, biceps contracts and
triceps relax. To extend the arm, the triceps contract and
the biceps relax.
Agonist (Prime mover) – contracting muscle causing
movement Antagonist – relaxing muscle that assists prime mover
Origin – the end of muscle that is attached to a fixed
bone
Insertion – point where a tendon attaches muscle to
bone where there is movement
Flexibility – a joint’s ability to move through its full
range
bone where there is movement
Origin
Agonist
Insertion
Antagonist
Deltoids Trapezius
Triceps
Latissimus
dorsi
Gluteals
Hamstrings
Quadriceps
Abdominals
Biceps
Pectorals
Gastrocnemius
MUSCLES SIZE
Hypertrophy = Muscles
grow / get bigger i.e. due to training
Atrophy = Muscles lose
their size / get smaller i.e. due to stopping
training possibly due to
injury
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1.2.5 – BONES
WHAT ARE THE FUNCTIONS OF THE SKELETON?
1. Protection – Ribs protect heart and lungs, Cranium
protects brain. 2. Support – firm, rigid and keep us upright. 3. Movement – Skeleton has ‘anchor points’ to which muscles
attach and act as levers. Long bones help creates the
leverage to apply the force.
4. Blood Production – red and white blood cells are produced
in the long bones. 5. Storage of minerals – calcium.
1. Cervical – 7 vertebrae forms
the neck and allows movement
at top of the spine.
2. Thoracic – 12 vertebrae. 10
are attached to ribs and help
movement whilst breathing.
3. Lumbar – 5 large and robust
vertebrae. This area allows
most movement.
4. Sacrum – 5 vertebrae which
become fused together in
adulthood. They form part of
the pelvic girdle.
5. Coccyx – 4 vertebrae here,
all fused together.
WHAT ARE THE 5 SECTIONS
OF THE VERTEBRAE?
HOW ARE BONES CLASSIFIED?
1. Long bones – Humorous, Femur
2. Short bones – Carpals and Tarsals.
3. Flat bones – Cranium, Scapula and
Sternum
4. Irregular bones – Patella and Vertebrae.
(odd shaped bones )
THE DEVELOPMENT OF BONES
Bones start off as cartilage and then become bone by
the process of Ossification.
Bones have a tough outer layer called the Periosteum
As development continues there are 3 centres of
ossification: in the diaphysis (middle) and epiphyses (end).
Ossification - The development of bone from cartilage.
It occurs throughout childhood until adulthood.
Cranium
Sternum
Radius
Ulna
Humerus
Ribs
Clavicle Scapula
Carpals
Come
To
Learn
Spinal
Column
Metacarpals
Pelvis
Phalanges
Phalanges
Metatarsals Tarsals
Femur
Patella
Tibia
Fibula
18 | P a g e C S i n c l a i r
WHAT TYPES OF JOINTS ARE THERE?
1. Fixed joints - Skull 2. Slightly moveable joints - Vertebrae
3. Synovial joints or Freely Moveable – Knee/Elbow
WHAT TYPES OF SYNOVIAL JOINTS ARE THERE?
1. Ball and Socket – movement in all directions and
rotation - Hip, Shoulder
2. Hinge – movement Flexion and Extension - Knee or
Elbow
3. Pivot – only rotation at Atlas and Axis at top of the
spine
4. Gliding – Little bit of movement in all directions tarsals
and carpals
5. Condyloid – movement forwards and backwards, left to
right - in the wrists
IN WHAT WAYS DO JOINTS MOVE?
1. Flexion: decreasing the angle at a joint.
2. Extension: increasing the angle at a joint.
3. Adduction: movement of a limb towards the body
4. Abduction: movement of a limb away from the body.
5. Rotation: movement of a limb in a circular or part circular
direction.
Gastrocnemius
TENDON
(Achilles)
LIGAMENT
Bone
Cartilage
Bone
TENDONS
Attach muscle to bone
Strong, non-elastic
connective tissue
Joint stability
LIGAMENTS
Attach bone to bone
Very strong elastic fibres
Joint stability
CARTILAGE
Covers joints to allow bones to rub
smoothly
Acts as shock absorber
Produces synovial fluid
LIGAMENT
SYNOVIAL JOINT
Example – The Knee
WHAT ARE TENDONS,
LIGAMENTS & CARTILAGE?
Rotation
19 | P a g e C S i n c l a i r
DANGER Ask - am I in danger? ... Is the collapsed person in danger?
Send for medical help
RESPONSE Conscious Unconscious
AIRWAY
Make comfortable
Check Airway, Breathing, Circulation
Check for injury
Put in recovery position
Clear airway & tilt head
Look, listen, feel for breathing
BREATHING
Breathing
Keep in recovery position
Check Airway, Breathing,
Circulation
Check for injury
Not Breathing
Put on back
Start mouth to mouth ventilation
Give 2 full breaths
Check circulation
CIRCULATION
Pulse Present
Keep on back
Continue M.M.V
Check pulse & breathing
Pulse Absent
Start cardiopulmonary
resuscitation
(CPR)
Check pulse & breathing
1.2.5 – INJURIES
HOW TO
PREVENT INJURY
Warm-up and cool-
down practices
Balance competition in terms of
Grading
Skill levels
Age
Weight
Sex
Wearing correct
clothing/footwear;
Protective clothing/equipment
for different sports
Understand Rules of
the game
EMERGENCIES – WHEN SOMEONE COLLAPSES
RECOVERY POSITION
When a person is unconscious we place them in this position to
prevent them:
1. from being sick
2. from choking
3. from their tongue falling back and blocking the airway
After placing a person in this position, dial 999 for help. You must
keep checking their breathing every 2-3 minutes until help
arrives.
20 | P a g e C S i n c l a i r
1
BONE & JOINT INJURIES
RECOIGNITION
Recent blow or fall
Snapping sound
Difficulty moving limb
Pain worse when moving
Deformity – limb unusual shape
Swelling, bruising
Signs of shock
ACTION
Keep him/her still & comfortable
Support injured part
Bandage injured part to their
body/limb
Reassure him/her
Send for medical help
SOFT TISSUE INJURIES Includes;
Sprains
Strains – tennis elbow / golfers elbow
Cartilage damage
Tendon and ligament damage
Minor injuries – cuts, grazes and bruises
TREATMENT – R.I.C.E
REST – Rest the injured part to prevent further injury
ICE – Apply ice or a cold compress to reduce blood flow,
pain and swelling
COMPRESSION – Compress the injury to reduce bleeding
and swelling
ELEVATION – Elevate the injured part to reduce bleeding,
swelling and throbbing
HARD TISSUE INJURIES These are injuries to the bone and include;
Fractures
Dislocations
FRACTURES – break in the bone. There are two types;
1. Simple (closed) fracture– bone stays under the skin
2. Compound (open) fracture – Bone breaks through the skin
3. Greenstick fracture - a fracture in a young, soft bone in
which the bone bends and partially breaks
STRESS FRACTURES – Small cracks in the bone. Often an overuse
injury and caused by running too much in a hard surface. We need to;
Use ice to reduce inflammation
Get immediate rest
Keep fit doing over activities
Check running and footwear for problems
DISLOCATIONS – Bone at a joint is forced out of its normal position.
Also could be possible ligament damage around the joint. Could be
caused by strong force wrenching the bone e.g. rugby tackle.
All dislocations should be treated as a fracture.
OSTEOPOROSIS – Brittle bones caused by a lack of minerals in the
bone, mainly calcium. Reduced by regularly doing weight bearing
exercises. Vitamin D helps to strengthen the bones.
2
SPORTS INJURIES continued…
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GCSE Physical Education Glossary
Aesthetic Something performed with beauty and sensitivity, pleasing the
performer and the spectator
Aerobic With Oxygen.
Energy expended over a long period of time which requires oxygen
Agility The ability to move the body in space at speed under control.
Anabolic Steroids Drugs that mimic the male sex hormone testosterone and promote
bone and muscle growth.
Anaerobic exercise Without Oxygen.
Energy expended in short bursts, which does not require oxygen
Anorexic Pertaining to anorexia – a prolonged eating disorder due to loss of
appetite
Athlete’s foot A FUNGAL infection of the feet, usually between the toes
Atrophy Wastage of muscle marked by the muscles loss of shape and
strength
Balance
The ability to retain the body’s centre of mass (gravity) above the
base of support static (stationary), or dynamic (changing),
conditions of movement, shape and orientation
Beta Blockers Drugs that are used to control heart rate and that have a calming
and relaxing effect
Blood Pressure The force exerted by circulating blood on the walls of the blood
vessels
Body Composition The percentage of body weight which is fat, muscle and bone
Cardiac Output The amount of blood ejected from the heart in one minute
Cardiovascular endurance The ability of the heart and lungs to operate efficiently during an
endurance event
Cartilage A tough form of tissue which covers and protects the ends of
bones, and acts as a buffer where two bones meet at a joint.
Competence
The relationship between: skill, the selection and application of
skills, tactics, strategies and composition. The ability of the body
and mind to cope with the activity.
Concussion A head injury which may cause a person to become unconscious,
dizzy or disorientated
Conditioned game Where the rules or the way a game is played is changed during a
practice session to work on a particular aspect
Coordination The ability to use two or more body parts together
Dehydration Rapid loss of water from the body
Diastolic pressure The pressure of the blood flow in the arteries when the left
ventricle relaxes
Differentiate A way of making a physical activity harder or easier in training or
practice
Diuretics Drugs that elevate the rate of bodily urine excretion
Ectomorph A somatotype, (or body type) where a person is linear, often slim
with thin arms and shoulders
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Endomorph A body type characterised by a round shape, often short with a
high proportion of body mass as fat
Erythropoietin (EPO) A type of peptide hormone that increases the red blood cell count
Exercise
A form of physical activity done to maintain or improve health
and/or physical fitness, it is not competitive sport
Exhale To breathe out
Extra-curricular activity An activity which takes place at a school outside time-tabled
lesson time
Fast twitch muscle fibre Muscle fibres which contract very rapidly but tire quickly
Fitness The ability to meet the demands of the environment
FITT
Frequency, intensity, time, type (used to increase the amount of
work the body does, in order to achieve overload)
Flexibility The range of movement at a joint
Health A state of complete mental, physical and social wellbeing, and not
merely the absence of disease and infirmity
Heartbeat One contraction and one relaxation of the heart.
Hygiene Ways of maintaining cleanliness and health, good personal habits.
Individual Needs Matching training to the requirements of an individual
Isometric Contractions
Muscle contraction which results in increased tension but the
length does not alter, for example, when pressing against a
stationary object.
Inspiration Air taken in when the diaphragm flattens and moves downwards.
Isotonic contraction Muscle contraction that results in limb movement
Joint A place where two or more bones meet
Lactic acid system
The breakdown of carbohydrates to provide energy, usually
functioning during activities lasting between one and three
minutes.
Ligaments Strong fibrous bands which stabilize joints and control movement
Mesomorph A somatotype or body type which is basically a ‘Y’shape. Well
muscled with wide shoulders, long arms and narrow waist.
Methods of Training Interval training, continuous training, circuit training, weight
training, Fartlek training, cross training
Muscle tone The tension which remains in the muscles even at rest.
Muscular endurance The amount of dynamic strength in a muscle, its ability to keep
working for long periods.
Muscular strength The amount of force a muscle can exert against a resistance
Narcotic Analgesics Drugs that can be used to reduce the feeling of pain
Obese Extremely fat or overweight.
Overfat A way of saying you have more body fat than you should have
Overload Fitness can only be improved through training more than you
normally do
Over Weight Having weight in excess of normal
Oxygen debt A state where the body has used more oxygen than it can supply.
PAR Q Physical activity readiness questionnaire
Passive stretching Flexibility exercise where a performer stretches by pushing
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against something.
Peptide Hormones Drugs that cause the production of other hormones
Performance How well a task is completed
Performance enhancing drug A type of unlawful drug which can help to improve performance.
Posture The position in which a person holds their body.
Power The ability to do strength performances quickly (power = strength
x speed)
Progressive Overload To gradually increase the amount of overload so that fitness gains
occur, but without potential for injury
Pulse rate The rate per minute at which the heart beats.
Reaction Time The time between the presentation of a stimulus and the onset of
a movement
Reversibility Any adaptation that takes place as a consequence of training will
be reversed when you stop training
Recovery The time required for the repair of damage to the body caused by
training or competition
RICE Rest Ice Compression Elevation
Recovery position The position in which a casualty should be placed when first aid is
needed
Slow twitch fibre Muscles fibres which contract slowly and repeatedly for long
periods.
SMART Targets Specific, Measureable, Achievable, Realistic, Time-Bound
Somatotype Body types (see ectomorph, endomorph, mesomorph)
Specificity Matching training to the requirements of an activity
Speed Time taken to cover a distance
Stimulants Drugs that have an effect on the central nervous system, such as
increased mental and/or physical alertness
Stroke Volume The volume of blood pumped out of the heart by each ventricle
during one contraction
Synovial joint A joint which has a large range of mobility.
Systolic pressure The pressure of the blood in the arteries when the left ventricle
contracts.
Target Zone The range within which an individual needs to work for aerobic
training to take place (60-80 per cent of maximum heart rate)
Tendon Fibrous tissue which joins a muscle to bone.
Tidal volume The amount of air breathed in and out during normal breathing.
Underweight Weighing less than is normal, healthy or required
Vein A thin blood vessel which transports blood.
Vertebral column The groups of vertebrae which make up the spine.
Warm down/Cool down A period of gentle exercise after taking part in a physical activity
to allow the body to recover safely and return to its normal state.
Warm up A preparation period before taking part in a physical activity.