GCSE PE Revision

The aim of this powerpoint is to provide you with all the key terms that you should

know for the exam

Good Luck

Key Concepts

• CompetenceThe relationship between skill, the selection and application of skills, tactics and compositional ideas and the readiness of body and mind to cope with physical activity

“Being able to do the right skill at the right time”

• PerformanceUsing physical competence and knowledge and understanding of physical activity to produce effective outcomes when participating in physical activity

“Being able to perform the skill well”

• CreativityExploring and experimenting with techniques, tactics and compositional ideas to produce efficient and effective outcomes

“Putting new ideas into a movement/ sequence”

• Healthy Active LifestyleUnderstanding the positive contribution that regular, fit for purpose physical activity makes to the physical and mental health of the individual

“Knowing the physical, mental and social benefits of doing exercise”

Key ProcessesDeveloping Skills and Techniques

Being able to perfect and adapt skills into techniquese.g. to learn the technique of a tennis serve, you need to

co-ordinate the skills of throwing up the ball and your body and arm movements to strike the ball

Building up the range of skills you usee.g. using different types of passes in a netball game rather

than always using the chest pass

Increase the precision, control and fluency with which you perform skills

e.g. practising your shooting technique each day will make you more accurate and fluid in your action.

Making and Applying DecisionsSelect and use tactics, strategies and compositional ideas in different

contexts such as creative, competitive and challenge type activitiese.g. choosing the right skills to put in a trampoline routine

Perfect and adapt ideas and plans in changing circumstancese.g. if you are failing to make a pass to the WA in netball, trying passing

to the WD/GA as an alternative

Planning and putting into practice any areas that need worke.g. choosing to work on spins in practice to enhance a dance routine

Recognising hazardse.g. spotting a broken bottle on the hockey pitch and delaying the start

of the game until the hazard is removed

Developing Physical and Mental Capacity

Building up physical strength, stamina, speed and flexibility to cope with the demands of the activity

e.g. completing a circuit training session working on all different types of fitness

Having mental determination to succeede.g. motivating yourself to continue running to the next level

on the Bleep Test

Knowing the other roles you can be involved in, in physical activity and not just as a player

e.g. coach, referee, leader

Evaluate and ImproveBe able to analyse a performance and identify strengths

and weaknessese.g. watching a rounder’s player and identifying a

weakness in their batting but also recognising they are good at catching

Making decisions about how to refine your own and other’s performance and acting on them

e.g. knowing that you are weak at shooting in football and planning to improve technique in training.

To progress in PE it is important to know what you want to achieve and what you actually have achieved

Make informed choices about healthy, active lifestyles

Be able to identify the types of activity that you prefere.g. you don’t like the idea of long distance running for 30 minutes to

keep fit so instead you follow a fitness programme with activities lasting maximum of 10 minutes e.g. cycling, cross trainer and stepper

Making the effort to be involved in healthy physical activitye.g. taking part in yoga to improve the flexibility of the legs after injury

Following the relevant guidance on the amount of exercise and diete.g. 1 hour 5-7 days a week (5-18 years old) and 5 a day

Fundamental Motor Skills

This is part of the key process Developing Skills

Running – measured in time (s)Throwing – measured in distance (m)Jumping – measured in distance (m)

KickingCatching

Hitting

Decision Making

Decision Making as a Performer e.g.

Where to pass, who is free, what shot to playLeader e.g.

What to teach, when to demonstrate, where to stand so people can hear

Official e.g.Deciding if a player has broken a rule, who

touched the ball last

Importance of Rules and Etiquette• To prevent injury/less dangerous• For fair play/so that the activity/game can be played

fairly/effectively/flowing• So all can enjoy the activity• Important to establish so that all participants know what

is expected of them when playing a particular sport or engaging in exercise and physical activities/following role model behaviour

• So that behaviour is socially acceptable (in a particular culture) to have good control

• To show respect to those around you/well mannered/to care about the well-being of others/sportsmanship/good etiquette/respect

• To not be disqualified/sent off/fined• To not let your team mates down/give them a bad

Components of Fitness• Cardiovascular Endurance

The ability for the heart, blood and blood vessels to transport oxygen around the body for long periods of time without tiring e.g. marathon running.

• Muscular Endurance The ability for the a muscle of group of muscles to work for long periods of time without e.g. rowing

• SpeedThe ability to move the body or a body part quickly over a given distance e.g. 100m sprint

• StrengthThe amount of force a muscle can exert against a resistance e.g. rugby tackle

• Flexibility The amount of movement possible at a given joint e.g. the splits demonstrates the flexibility of the hips

Components of FitnessBenefits of exercise to:Cardiovascular Endurance – less likely to suffer heart

diseases, healthy blood pressure, hypertrophyMuscular Endurance – can carry out repetitive tasks

without tiring e.g. climbing stairsSpeed – muscles can move quicker which means energy is

burned quicker and you can lose weight making joints healthier and can move freely

Strength – hypertrophy in muscles and more energy to produce more powerful movements

Flexibility – ligaments and tissues can stretch further, improved blood flow and less chance of injury

Warm UpJogging around a court, stretching, skill related practice

e.g. passing and catching

Warm up because:• To improve performance/technique • Prepare body for exercise • Raise heart rate/increase blood supply • Mentally prepare• To increase/enable greater flexibility/loosen joints • Reduces risk of muscle strain/reduce injury • Increase O2 supply to muscles

Cool DownSlow jog/walk around court/pitch followed by stretching

Cool Down because:• To speed up/remove/get rid of lactic acid/waste products• Decreases risk of injury/pulling muscle• Prevent blood pooling• Prevent feeling tired• Gradually decrease heart rate/blood pressure• Gradually decrease body temperature• Gradually decrease breathing rate/to stop feeling• dizzy/faint/sick• Psychological benefits/makes you calm down

Characteristics of Skilful MovementLuckyCatsConsistentlyCatch A FishEverySaturday Evening

LearnedControlled – player knows what is

happening throughout the skillConsistent – performer can do it

the same every timeConfident –performer knows they

will be successful before doing the skill

Aesthetic – skill looks prettyFluent – the movement links

together with no pausesEfficient –no wasted energySmooth – same as fluentEffortless - same as efficient

Performance and Outcome Goals

PerformanceBased on technique,

strategies and tactics

e.g.To improve the forehand in

tennis

To know when to use a feint dodge in netball

OutcomeBased on the end result and

how others rate your performance

e.g. To win the netball

tournament

To score a high mark in a dance routine

Assessing the body’s readiness for exercise

How can you tell a person can/can not do exercise?How can you tell how much exercise they should do?Complete a PAR-Q, fill in information on family illnesses etcHealth Screening e.g. blood pressure/heart rateBMI tests e.g. measurement of your weight divided by height and

compared against national norms. Higher than 25 = ObeseCardiovascular Endurance e.g. Cooper RunStrength e.g. Grip DynamometerSpeed e.g. 30m Sprint TestFlexibility e.g. Sit and Reach

When doing tests, ensure that it only measures one factor e.g. only strength (nothing else), the participant knows what they are doing and should be simple to carry out

Diet

Carbohydrates e.g. potatoes, pasta, bananaFat e.g. cheese, sweets, butterProtein e.g. eggs, chickenMinerals e.g. calcium, ironVitamins e.g. A, B, C, D, E and KFibre e.g. cell walls of plants – all bran.Water

A healthy, balanced lifestyle

• 50% carbohydrate• 30% fat• 20% protein• At least 2 litres of water• 5 portions of fruit and vegetable• 1 hour of exercise, 5-7 days a week• Energy intake is balanced to energy expenditure• No alcohol or smoking

Effects of Gender, Age, Disability, Drugs, Overeating and

Undereating on Performance

The average male is 50% stronger than the average female due to the hormone testosterone, which encourages the growth of greater muscle bulk.

This gives males an advantage in sports involving strength, such as:

Strength

StaminaMales tend to have a larger heart, larger lungs and a greater volume of blood, making them much better at transporting oxygen to the working muscles of the body.

This gives males an advantage in sports involving stamina, such as:

Bone Structure

The male bone structure tends to be larger and heavier.

This gives males an advantage in sports involving speed, such as:

These 2 factors allow men to produce greater levels of power,

especially from the limbs.

While the pelvis of the female ismuch wider for child bearing.

Female Male

FlexibilityThe average female is more supple due to the fact they have less muscle and shorter bones.

This gives females an advantage in sports involving suppleness, such as:

Body FatFemales have more body fat and so lack the strength of their male counterparts.

This gives males an advantage in sports involving strength, such as:

AgeAs a young person grows they gradually develop greater levels of fitness. This usually reaches a peak at between 20 and 30 years of age.

The bones become lighter in weight, less dense and more brittle.

As we grow older from this ‘fitness peak’, the following changes are slowly seen within the body:

The joints become stiffer and less supple.

The heart rate decreases, slowing the transport of oxygen.

Body fat increases as metabolism slows.

The muscles of the body atrophy - become smaller and weaker.

Moving the body becomes slower and less steady.

DisabilityA person who has a disability is someone who has some degree of incapacity in their body.

This often means that performance in a given sport is likely to be a problem, or in some circumstances, not possible.

However, many people with disabilities are extremely fit and skilful, and are competing at a high level.

Today we see that sports and the equipment used has been adapted or modified, while access to sports facilities has been improved to better cater for people with disabilities.

A person with paralysis from the waist down could not run a marathon or ski.

Blood DopingBlood doping is an illegal process, but is sometimes used to improve the oxygen carrying capacity of the body. As a result, it could give an advantage to those involved in sports requiring endurance.

How is it Carried Out?

A few months before an important competition, up to a pint of bloodis taken from the body.The blood is then stored.

In just over a week, the body has replaced the removed blood.

Shortly before competition,the stored blood is putback into the body.

2

3

1

Is Blood Doping Dangerous?

There is a high risk of infection (blood poisoning), as the process is not done under medical conditions.Capillaries can become blocked due to the extra blood which is now in the system.The kidneys have to work harder to ‘clean’ the extra blood, and may become damaged.The cardiovascular system may become overloaded and fail to function properly.

Blood doping is extremely dangerous and is likely to have the following side effects:

Drugs

In sport, the taking of drugs to illegally improve performance is known as doping, and is a major problem.

What is a Drug?

A simple headache tablet could affect your reactions!

A drug is a chemical substance that brings about changes within the body. Most drugs were developed as medicines, but they all have possible side effects and often cause damage to the body if abused.

A cold remedy could makeyou drowsy!

Many types of drugs are now used in sport, so the IOC (International Olympic Committee), has put them into 2 main groups:

Banned Drugs

a) Stimulants

Restricted Drugs

a) Corticosteroids

…which are not allowed in any sports.

…which are restrictedin some sports.

b) Narcotic Analgesics

c) Anabolic Agents

d) Hormones

e) Diuretics

b) Marijuana

c) Alcohol

d) Beta Blockers

Drugs

Banned Drugs

Stimulants

Banned drugs are those which are not allowed in any sport. If a sports person takes them and is found out, a ban on participation usually follows.

The most common stimulants are amphetamines and caffeine (which is foundin tea and coffee).

Stimulants have the following effect upon performance:

They stimulate the person, and suppress pain and fatigue.They increase the function of the cardiovascular system, so that more blood is pumped around the body.They speed up reactions.

Caffeine used to be banned over a certain limit. However, as of the 2004 Olympics, it became a monitored substance. This means that any amount is legal, but its use is being monitored in case it gets misused.

With stimulants, the athlete can train or compete harder and for longerperiods of time.

As a result, they can improve performance in sports which require endurance.

They allow an athlete to train or compete long and harder, causing possible injury and even death.They create very high blood pressure, which is extremely dangerous.They wear off and leave the athlete suffering depression, and displaying aggressive behaviour.

Stimulants

But stimulants also have a number of side effects…

Narcotic Analgesics

The most common narcotic analgesics are codeine, morphine, and heroin.A mild form is found in many everyday pain killers:

They have the following effect upon performance:

They stop the body from feeling pain.

They give a feeling of ‘well-being’.

Using narcotic analgesics, an athlete can train or compete harder, and for longer periods of time, even if injured.As a result, they can improve performance in most sports, and are especially useful when injured.

But narcotic analgesics also have a number of side effects:They are extremely addictive, and the symptoms of withdrawal are very unpleasant.They allow an athlete to over-train or compete free of pain, resulting in new injuries or causing further damage to existing ones.They can be fatal.They cause very low blood pressure, which is also extremely dangerous.

Dislocated Shoulder

Torn Muscle

Narcotic Analgesics

Anabolic Agents

The most common anabolic agents are steroids, which are naturally found in the male hormone testosterone, produced in the testicles.

They have the following effect upon performance:

They increase the growth of muscle, resulting in greater muscle bulk and strength.They speed up muscle repair.

As a result, anabolic agents can improve performance in sports where strength is required.

However, anabolic agents have a number of side effects:

They increase the risk of heartdisease and high blood pressure.

Athletes will become extremely aggressive.

They can cause fertility problems in both men and women.

They can cause long-term damage to the major organs of the body, especially the liver and kidneys.

Females develop secondary male characteristics, such as a deeper voice, facial hair, and a thickeningof the neck.

Anabolic Agents

Hormones

The most common hormones are growth hormones, which have a similar effect to anabolic agents.

They have the following effect upon performance:

They increase the growth of muscle and so improve musclestrength and bulk.They make bones grow longer and faster than normal, increasing the size of the person, especially their height.

As a result, they can improve performance in sports where strength and/or tallness gives an advantage.

But if taken, hormones will also have a number of side effects.They cause:

High blood pressure and strokes.Abnormal growth, affecting the overall structure of the body.A loss of fertility in both men and women.

Diuretics

A diuretic is a substance which increases the flow of urine.

They have the following effect upon performance:They help with quick weight loss, as they increase the amount of fluid lost from the body by excretion.They flush out traces of other illegally used drugs.

An athlete may be able to meet a specific weight target, which would be useful in:

Horse Racing

Judo

Cycling

Weight Lifting

If an athlete takes diuretics, they will also have a number of side effects:

They cause rapid water loss, which can cause dehydration. This can be extremely dangerous to any athlete.They cause the loss of potassium and sodium salts also from the body, causing cramps and muscle fatigue.

Diuretics

Restricted Drugs

Corticosteroids

Restricted drugs are those which are restricted in some sports. If an athlete is found out, a ban on participation usually follows.

They help to reduce the pain and inflammation caused by injuries.

Pulled Hamstring

Twisted Knee

Strained Back

Sprained Ankle

Tennis Elbow

With corticosteroids, an athlete may be able to continue training or competing, despite carrying an injury.

As a result, they can improve performance in sports where soft tissue injuries are common.

However, corticosteroids also have a number of side effects:

They increase the possibility of developing diabetes.

They may result in more serious injuries, as the athlete does not rest the affected body part.

Corticosteroids

As a result, they could improve performance in sports where it is important to have a steady hand…

However, marijuana will also have a number of side effects, and will have a similar effect to alcohol. As a result, the balance, co-ordination, reactions and judgement of the athlete is impaired.

Marijuana

In small quantities, marijuana will help to calm an athlete down, making them more relaxed and less anxious. An athlete may be better able to overcome the possible nerves of competing at the top level.

Alcohol

The effects of a small quantity of alcohol is to calm a person down.

However, alcohol has a number of serious side effects:

Alcohol affects the balance, co-ordination, reactions and judgement of the athlete, and could be extremely dangerous in sport…

Formula 1 Gymnastics

Beta Blockers

Beta Blockers are taken to help produce a calming effect, which slows down the heart and breathing. This enables an athlete to control their nerves better during competition. They are banned in archery and shooting.

Beta blockers have a number of serious side effects:

They reduce blood pressure causing possible fainting, sleepiness and lower performance in endurance events.

Archery Shooting

B Bl

The Energy BalanceIt is important to consider the number of calories we eat each day and compare this with those used/burned throughout the day.There are 3 basic combinations, each one of which affects our body weight in a different way. We either stay the same weight, lose weightor gain weight.

Staying the Same Weight

A daily diet of 3000 calories and a daily usage of 3000 calories.

3000 CaloriesUsed

3000 Calories Eaten

Here, you eat the same number of calories as you use.

Losing Weight

A daily diet of 1000 calories, but a daily usage of 2500 calories.

2500 CaloriesUsed

1000 Calories Eaten

Here, you eat fewer calories than you use.

Gaining Weight

A daily diet of 3500 calories, but a daily usage of 2000 calories.

2000 CaloriesUsed

3500 Calories Eaten

Here, you eat more calories than you use.

OVERWEIGHT:

OVERFAT:

OBESE or OBESITY: extreme overweight, often considered as 20% to 35% above "normal"; probably best described as an extreme overfat condition.

Having too much body composition as fat; having more than 26% of total body composition for women and 19% as fat for men

having weight in excess of normal. Not harmful unless it is accompanied by overfatness

In your own words, make up definitions for each term

2/3 sentences

ObesityObesity is a condition which results in the body being severely

overweight

It puts extra strain on the heart, muscles, bones and ligaments.

It will lead to joint and back injuries, heart attacks and strokes

Obesity has the following effects…

Optimum Weight

Weight that is believed to be the best for successful performance for a person, based on factors such as height, gender, age, build, and degree of muscular development.

Sports performers get to know their weight at which they perform their best and make an effort to keep in that limit

Under eating• What do you think the terms mean?

• The desire to become thin in order to be a certain weight

• How would being under a certain weight affect performance in a positive way?Jockeys can ride their horse at a lighter weight – horse runs fasterBoxers can come in under their weight and be at the heaviest end of the weight category

• How would it affect performance in a negative way?Can lead to extreme dieting e.g. anorexia, loss of speed, endurance, injury, lack of muscle mass

Anorexia Nervosa

Anorexia is a condition which results in the body being severelyunderweight; there is little body fat or muscle.

It will leave the person feeling weak and tired, with a poor immune system, which means they are more likely to get ill more often then someone of optimum weight

In time, anorexia may cause the major organs of the body to stop working, resulting in death.

Anorexia has the following effects…

Indicators of Health and Well-being

To lead a healthy lifestyle we need to have/be doing the following in our lives:

• Satisfaction with life• Positive and Negative feelings

• How often these feelings have an impact on what you do

• Access to green space• Participating in different activities

• Positive Mental Health

Healthy LifestyleActivities you can do in order to lead a healthy

lifestyle:• Circuit Training• Yoga• Pilates• Spinning• Body Pump• Dance exercise• Aerobics

Why do we participate in physical activity?

• Health reasons e.g. manage stress, prolong life, prevent illness

• Image e.g. to feel better about themselves• Enjoyment• Social e.g. to meet up with friends, make friends• Hobby• Parental/role model influence• Vocation e.g. PE teacher – their job means they

have to participate

Why do some people not participate?

• Health reasons e.g. disability• Injury• Discrimination e.g. over 50s are embarrassed to go to the same gym

as young adults• Peer pressure• Cultural/ethnicity• Other commitments/pressures e.g. exams• Technology e.g. computer consoles, iPhones take up more time• Lack of confidence• No role model• Lack of opportunity e.g. there is nothing in your local area• Age• Environment e.g. no mountains which prevents interest in hiking• Climate e.g. no snow prevents interest in skiing.

Pathways in SportYou can be involved in physical activity by:1. Regularly taking part in PE lessons2. Taking part in school and community opportunities e.g.

local gym, extra curricular clubs3. Working towards a qualification e.g. GCSE, Sports

Leaders4. Being involved in a personal challenge or complex task

e.g. 5k run, Duke of Edinburgh5. Reaching the highest possible standard e.g. trying out

for county, Great Britain6. Volunteering e.g. helping with games evenings for

young children

GCSE PE Revision B453

The aim of this powerpoint is to provide you with all the key terms that you should

know for the exam

Good Luck

Learning SkillsPractice/rehearsalGoing over and over a skill until you it makes sense

Copying Others/Appropriate Role Models The skill must be performed in such a way that it gains your

attention. The performer must then store the image in their mind by visualising themselves performing it. The performer must be physically able to do the skill if they are to remember it correctly and once they have performed it, it is important that the teacher gives feedback to keep them motivated

Trial and ErrorPerforming a skill repeatedly and being rewarded when you

get it right and punished for when it is wrong

Feedback• Intrinisic – comes from withIN you• Extrinsic – EXTernal information from anyone else – not

you.• Knowledge of Results – information on the end result

e.g. the score• Knowledge of Performance – information on the

technique of the performance e.g. you need to step forward with the ball or how you felt when doing the skill

• Continuous feedback – information giving during the skill• Terminal feedback – information given at the end of a

performance• Positive feedback – information given on a successful

performance• Negative feedback – information given about an

unsuccessful outcome

Intrinsic Motivation and Extrinsic Motivation

• IntrinsicInternal drive/willpower

that makes you want to continue in physical activity

Doing the activity because you want to

e.g. satisfaction, pride, enjoyment

• ExtrinsicInfluence to do an

activity from an external source (not you)

e.g. getting paid to do sport, receiving a badge/medal

Goal Setting• Why do we set goals?

Optimise performanceEnsure we stick to our exercise planControl anxiety

• Follow the SMARTER principleS = Specific e.g. clear goals and intended for youM = Measurable e.g. how progress will be monitored such as tests before and afterA = Agreed = goal is shared with coach/parentsR = Realistic = goal can actually be achieved to provide motivationT = Timed = when will the main goal be achieved and what short term goals can be included to aid motivationE = Exciting = activities must be enjoyable and something you want to do in order to prevent borderR = Recorded= keeping track of every week is important to stay focused and monitor when goals are reached

Skeletal System

Functions:• Magic• Shape • Protects• My • Body

Functions:• Movement• Shape • Protection• Mineral storage• Blood Production

Types of Joint

A joint is where 2 or more bones meet to create movement

3 main types• Fixed – cranium – bones meet but

movement allowed• Slightly Movable - vertebrae• Synovial – freely movable

Synovial Joints

• Hinge – knee and elbow• Ball and Socket – hip and shoulder• Pivot - neck• Gliding - carpals• Saddle - thumb• Ellipsoid – radius and carpals

Structure of a Synovial Joint• Ligaments

Attach bone to bone• Cartilage

At the ends of bones and prevent rubbing

• Synovial FluidFills the joint cavity (the area around the two bones) to allow movement

Name of Movement

Description

Flexion Decreasing the angle of a joint

Extension Increasing the angle at a joint

Abduction Movement away from the midline of the body

Adduction Movement towards the midline of the body

Rotation Movement of a bone around its long axis

Joint Joint Type Movement possible

Wrist Condyloid Flexion, extensionAbduction/adduction

Elbow Hinge Flexion, extension

Shoulder Ball and Socket Flexion, extension, abduction, adduction, rotation, circumduction

Spine Slightly movablePivot – top of neck

Flexion, extension Lateral flexionrotation

Hip Ball and Socket Flexion, extension, abduction, adduction, rotation, circumduction

Knee Hinge Flexion, extension

Ankle Hinge PlantarflexionDorsiflexion

Joint Problems

Arthritis is:Inflammation of the joints

There are two typesOsteoarthritis – result of getting oldRheumatoid arthritis – a person’s immune

system attacks cells in the joint capsule and destroys cartilage, ligaments and bone

Joint Problems

Osteoporosis isWhen the body fails to form enough new

bone

Usually happens to women over 60 and can progress painlessly until a bone breaks e.g. hip, spine, wrist

Muscles

• Muscles work in pairs• This is known as antagonistic muscle

action• Whatever one muscle does, there is

another that can undo it to return the body to its original position

• Can you think of muscle pairs?

For every movement…• There is an agonist and antagonist

The AgonistIs the prime mover – the muscle that is contracting

The Antagonist Is the muscle that relaxes to allow movement to

take place

E.g.

• The shooting arm is flexed at the elbow

Which muscle is the agonist (contracting)?

Which muscle is the antagonist (relaxing)?

During the release

Which muscle is the agonist?

Which muscle is the antagonist?

Muscles

• Prime MoversThe main muscle responsible for creating the movement

• AntagonistThe partner muscle that helps to make movement possible

• SynergistMuscles that help the prime mover

Tendons

• Connect muscle to bone• Very strong and slightly flexible• Strong contraction in muscles can cause

damage e.g. tendonitis, tennis elbow• This causes tenderness, pain, swelling,

reduced movementTo avoid problems with tendons:RICE – REST, ICE, COMPRESSION,

ELEVATION

Lactic Acid

Lactic Acid is produced in the muscles as a result of exercise when there is no oxygen present.

Lactic Acid:• Causes muscle pain• Reduces intensity of exercise• Will eventually stop performer

Mental Preparation

• Imagery• Self talk• Progressive Relaxation training

Why Mentally Prepare?To raise confidenceRelaxFocus

Short Term Effects of Exercise

Cheeks Become Red

Some Body organs not necessary stop working Start to Sweat

Lactic Acid Produced

Body Temperature Heart Beat

Blood Flow

Hair on arms stand up

Respiratory Rate Tidal Volume

Long Term Effects of Exercise

Vital Capacity

Blood Pressure Cardiac Hypertrophy

Lower Resting Heart Rate

Cardiac Output Lactic acid Tolerance

Stroke Volume

Training Principles• Specificity – training is suited to the individual• Progression – training should gradually become more

difficult• Overload – the body must work harder than normal if it

needs to adapt• Reversibility – if you don’t use it, you lose itIn order for a performer to progress/overload, you should

follow the FITT principle• Frequency - how often you train a week• Intensity – how hard you train e.g. 65% of maximum

heart rate• Time – how long you train for in one session• Type – the types of training you should do to fulfil

specific needs

Types of Training

• Circuit Training• Weight Training• Plyometrics• Flexibility Training• Continuous Training• Fartlek Training• Interval Training

How to reduce risk of injury

• Wear correct clothing/footwear• Personal protective equipment• Health and Safety procedures• Lift and carry equipment safely• Play at the right level of competition e.g

U12, U13, • Warm Up and Cool Down• Personal Hygiene

Media – Positive effects• Wide/intense/regular coverage of sport on TV• Internet/web-sites encourages interest and therefore participation• Encourages general interest in sport/physical activities/exercise• Gives ideas about new/novel activities• Promotes/educates about benefits to health/well being• Can inform about how and where to participate• Entertains and therefore attracts participation (Wimbledon and

tennis)• Attracts sponsorship/funding to clubs/individuals that may then

encourage more participation• Can lead to rule changes• Activity can be perceived as fashionable/cool thing to do/raise status• Shows successful sportspeople that inspires others to participate in

different ways/role models

Media – Negative effects• Negative view that media may link activity to undesirable

factors for some people/alcohol/competitiveness etc• The availability of media may stop people participating in

sport/making couch potatoes• Can give activities a bad name/make it seem dangerous• Coverage can be limiting/only some sports represented• Over-emphasis on male/able bodied sport• Can encourage aggression• Can encourage nationalism/prejudice/jingoism• Can lead to events being on at different times/days-

affecting participation

Funding• Grants –

From the government • Subsidies

Half funded by government and half by the public• Membership fees

Usually in voluntary sector, members have to pay to join the club and the money goes into developing the club

• The National LotteryA type of grant – government funded. A certain amount of money made from the lottery goes towards certain sporting organisations

• SponsorshipFunding is given in return for branding and publicity of the company doing the sponsoring.

Local Provision

• Local Authority e.g. swimming pool• Private Enterprise e.g. David Lloyd• Voluntary organisations e.g. Tennis Club

National Provision

• National Governing BodiesCentral to the framework of participation at a local level to performing at an elite level.

Examples include:The FALawn Tennis AssociationBritish Gymnastics

Olympic Organisations

• British Olympic AssociationResponsible for selecting the GB team, acclimatizing athletes by taking them to the Olympic host countries, finding them jobs that fit around their training, preparing them for competition in top class training camps

International Olympic Committee

Responsible for:Choosing the country to host the Olympic

Games, the Olympic symbol and all its rights, considers activities to be included in the Olympics and monitor the progress of the host city’s preparation

Current Government Initiatives• Healthy Living programme

Aimed to tackle barriers of limited parental awareness of weight status and associated health risks/parental beliefs that a healthy lifestyle is too challenging/pressures on parents which undermine healthy food choices/a perception that there are limited opportunities for active lifestyles

• 5 A Day message/5 (+) fruit and veg each day • Walking to school/use of bikes to get to school

Simple message easy to understand/has little scientific standing but is known by many so very motivating

• Top tips for Top Mums/advice to mothers Encourages parents across the country to share tips and ideas with each other on how they get their children to eat more fruit and vegetables

• “Change4Life” healthy lifestyles marketing initiative • You should not smoke/Do some regular physical activity/Eat a healthy diet/Try to lose

weight if you are overweight or obese/Don’t drink too much alcohol • 30 mins of moderate aerobic physical activity, on most days • Children and teenagers should get at least one hour a day of moderate physical

activity e.g. Play/PE/games/dance/cycling/a brisk walk to school/sports/various outdoor activities

• School based initiatives/SSCO’s • 5 hours of high quality PE and sport per week

What do schools do to promote activity?

• Exam courses e.g. GCSE, A-level• Extra curricular clubs e.g. trampoline,

netball at lunch, afterschool• Links with clubs/agencies e.g. sports

colleges• Health Awareness Programmes e.g.

PSHE