GCSE PHYSICAL EDUCATION

REVISION GUIDE,

PART TWO

Different Body Types

Somatotypes (body build/physique)

Measurements taken from height, weight, bone size, muscle girth and fat

Endomorph

Mesomorph

Ectomorph

Certain body types are particularly suited to different sports!

Endomorph

Characteristics: Fatness, round body shape, large build.

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

Different Body Types

Mesomorph

Characteristics: muscular,

broad shoulders, triangular

body shape

Effect on sport: Most

sportsmen are mesomrophs

as most sports require

strength and power.

Strongmen and sprinters are

good examples.

Different Body Types

Ectomorph

Characteristics: Thin,

lean, low body fat levels

Effect on sport: often

found competing in

endurance events such

as the marathon and

sports requiring a light

body such as jockey

Different Body Types

Optimum Weight

Factors affecting optimum weight:

Height

Gender

Bone Structure

Muscle Girth

Genetics

Optimum weight in sport

Varies widely according to the sport; rugby and

horseracing, for example, have quite different

requirements.

A forward in rugby; need muscular strength & power,

so large muscle girth.

A jockey; short with small bone structure & minimum

amount of muscle.

Some people need to lose weight to reach their

optimum weight (e.g. boxing)

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

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

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

Overfat – having too much body

composition as fat

Obese –describes people who are very overfat.

Weight-related conditions

Performance Enhancing Drugs

ANABOLIC STEROIDS

BETA BLOCKERS

DIURETICS

NARCOTIC ANALGESICS

STIMULANTS PEPTIDE HORMONES

ANABOLIC STEROIDS: Increase muscle mass & develop bone growth

BETA BLOCKERS: Help maintain a low HR

and lower b.p DIURETICS: To increase the amount of

urine production

Performance Enhancing Drugs

NARCOTIC ANALGESICS: They give relief from painful injuries

STIMULANTS: They increase alertness PEPTIDE HORMONES: Same as Anabolic

Steroids, specific hormone EPO increases red blood cell production.

Performance Enhancing Drugs

Recreational Drugs

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

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

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

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

Risk assessment & prevention of injury

How can we make activities safe?

Warming up/cooling down

Checking equipment & facilities

Protective equipment & clothing

Appropriate footwear

Balanced competition – (weight

categories/mixed or single sex/age/handicap

system)

Playing to the rules of competition

The CV system

Heart, Blood and Blood Vessels.

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

1. To supply the body with oxygen/nutrients

2. To remove waste products such as carbon dioxide

Aerobic (with air) activity

Any sustained activity

requiring increased

breathing and oxygen

consumption

Aerobic activities normally

last for a minute or more

Increases cardio - vascular

fitness and efficiency of

respiratory system

E.g. long distance running

Anaerobic (without air)

activity

Anaerobic activities are

high intensity activities

over a short period of time

They only last for 40

second or so, even the

fittest athletes cannot work

at this intensity for longer

Examples include 100m

sprint

The CV system

Immediate effects of exercise:

Increased HR (adrenaline released)

Increased blood pressure

Increased body temperature/sweating

Lactic acid build up

Muscle fatigue / tiredness

The CV System during exercise

Effects of regular training and exercise:

Increased stroke volume and cardiac output (so heart pumps more blood per beat)

Quicker recovery rate

Lower resting HR

Healthy veins and arteries

Reduced blood pressure

Overall more efficient CV system

Regular Exercise & the CV System

Rest

High Cholesterol

Recreational drugs

Sedentary lifestyle & lack of exercise

Stress

The effect of lifestyle on the CV system

Tidal volume

“The amount of air inspired and expired with

each normal breath at rest and during

recovery”

Tidal volume increases during exercise

Vital capacity

“the maximum amount of air you can breathe

out after breathing in as much air as possible”

The Respiratory System

Oxygen debt

“the extra oxygen consumed during recovery

from a period of strenuous physical activity,

compared with the amount which would usually

have been consumed over the same length of

time at rest.”

Immediate and long term effects of exercise on the respiratory system

Immediate and long term effects of exercise on the respiratory system

Improved efficiency of lungs and better

delivery of oxygen to the working muscles.

Meaning the body will be able to cope better

during exercise.

VITAL CAPACITY increases

No. OF ALVEOLI increases

No. OF BLOOD VESSELS increases

Smoking can have serious negative effects on the respiratory

system (i.e. damage alveoli affecting gaseous exchange).

The muscular system

The muscular system describes all the muscles in the

body and how they work.

It is the driving force behind movement, which happens

as a result of muscles contracting and lengthening.

Voluntary muscles bring about movement, these are

the ones that can be consciously controlled and we use

in sport and physical activity.

Involuntary muscles contract by themselves e.g. heart

Muscles and muscle action Muscle Produces Main Action

Extension of the

upper leg

Pull the legs back at

the hips.

Running/good

posture

Flexion of the leg

at the knee.

Bend the legs at the

knees.

Sprinting: leg bends

Plantar flexion of

the foot

Straighten the foot so

you can stand on your

toes.

Running: pushing

onto the toes

Hamstring

Gluteals

Gastrocnemius

Muscles and muscle action Muscle Produces Main Action

Pull arms down at

the shoulders and

back behind your

back. Butterfly

(swim)

Straighten the arms

at the elbow. Throw

a cricket ball.

Hold and rotate the

shoulders and also

move the head

back and sideways.

Rowing

Rotates upper arm

at the shoulder.

Extension of the

arm at the elbow

Rotates the

shoulder blades

backwards.

Trapezius

Latissimus

dorsi

Triceps

Muscles and muscle action

Muscle Produces Main Action

Deltoids

Biceps

Quadriceps

Abducts the

upper arm, from

the body.

Flexion of arm at

elbow

Extension of leg

at the knee

Raise the arms in

all directions at

the shoulders.

Serve in tennis. Bend the arms at

the elbows.

To throw a

cricket ball. Straighten the

legs at the knees.

Kicking a

football.

Muscles and muscle action

Muscle Produces Main Action, Sport Example

Pectorals Adduction of arm

Flexion and

rotation of the

trunk.

Raise the arms up,

sideways and

across the chest at

the shoulders.

Front crawl swim

Pull in the abdomen

and bend the spine

so you can bend

forward.

Rowing

Abdominals

Muscles and movement

Antagonistic muscles

Skeletal muscles work across a joint and are attached to the

bones by strong cords known as tendons.

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

movement.

Muscles and muscle action

Flexion (bending) of the arm

The muscle doing the work (contracting) and creating the

movement is called the agonist or prime mover.

The muscle which is relaxing and letting the movement take place

is called the antagonist.

Agonist or Prime Mover (Biceps contract)

Antagonist (Triceps relax)

How muscles work

A muscle can work in two ways;

Isometrically

Isotonically

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

ISOTONIC the muscle changes length as it works.

Muscle Shortening= concentric

Muscle Lengthens= eccentric

Long term effects of exercise on the muscular system

Increased muscle size (hypertrophy)

(Atrophy is a loss of muscle mass; may experience when injured and stop training)

Potential injuries:

Soft tissue injuries: tears, pulls and strains

Prevention:

Warm up and cool down

Treatment:

RICE (Rest, Ice, Compression and Elevation)

The skeletal system

• The skeletal system includes all the bones in the

body.

•It maintains the body’s shape and supports it, keeps it

in position, and provides a structure to which muscles

are attached.

3 MAIN FUNCTIONS:

1. Movement

2. Support

3. Protection

SUPPORT

Our skeleton offers support so we can move, stand up ,

Sit down etc.

3 Functions of the skeleton

PROTECTION Of vital organs

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

serious injury during sport.

MOVEMENT

Bones meet to form joints, which act at

levers. Tendons attach to bones to muscles enabling

a variety of movements.

Movement at joints

Joint movements:

Flexion – the angle at the joint is getting smaller.

Extension – the angle at the joint is getting bigger

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

Abduction – a body part moves away from the centre line

Rotation – the movement is spinning or turning

Movement at joints

• Allows: flexion + extension

• Like hinges on a door

• Found at: elbow + knee

Hinge Joint

• Allows: widest range of movement (all 5)

• Occurs when rounded head

of a bone fits into a cup-sized

cavity

• Found at: shoulder

(scapula + humerus)

and hip (pelvis + femur)

Ball and socket joint

Exercise and the skeletal system

Bones grow until you reach approx 18 years.

Exercise can...

Increase bone density

Allow ligaments & tendons to become thicker

and stronger.

Weight bearing exercises

Bones become lighter and weaker with age.

Osteoporosis is when too much bone is lost,

the skeleton becomes weak and bones can

break very easily.

Exercise can prevent osteoporosis,

particularly weight-bearing exercises such as

walking, running, skipping. They put pressure

on bones, increasing their strength.

INJURIES TO BONES...

Injuries to the skeletal system

•Stress fractures:

•An ‘overuse injury’ from muscles becoming

fatigued and not absorbing shock, OR, from

increasing exercise intensity too quickly.

•Activities played on hard surfaces such as

basketball, tennis and road running are susceptible

to stress fractures.

•Open and Closed Fractures – The Bone breaks

INJURIES TO JOINTS...

Injuries to the skeletal system

Sprain:

Injuries to the skeletal system

Torn Cartilage:

Injuries to the skeletal system

Dislocations:

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

position.

Result of a hard blow causing a bone to be

displaced.

The most obvious symptom is deformity and

swelling of the joint

Injuries to the skeletal system

Treatment for injuries

The treatment for minor injuries:

THE RICE PROCESS:

Rest

Ice

Compression

Elevation

Diet and the skeletal system

Diet is essential for a strong, healthy skeletal

system.

A balanced calcium-rich diet helps bones to grow

and increase density (milk, cheese, yoghurt).

Vitamin D is essential to the growth and

maintenance of healthy bones and helps absorb

calcium.

Smoking and too much alcohol have a toxic effect

on bones.