GCSE PHYSICAL EDUCATION

REVISIONClass of 2009

Section ATraining and Exercise

1. Reasons for taking part in physical activity.2. Health, Fitness and performance.3. Skill related fitness.4. Principles of Training.5. Methods of Training.

Section BSafety and Risk Assessment in Sport:

1.Prevention of Injury

2.Sports Injuries

Section C: Anatomy and physiology

1. Circulatory System.

2. Respiratory System.

3. Bones

4. Joints, Tendons, Ligaments.

5. Muscles and Muscle Action.

Reasons for taking part in physical activity.

Reasons why take part in sport

1. Physical

2. Social

3. Psychological

Hints and Tips:In the exam you will need to be able to relate the reasons for taking part in certain sports / activities to a certain reason.

Make sure you can adapt the reason you have learnt for different types of people.E.g. Saturday football team = social / personal

Different assets for different sports

There are many different factors that affect

participation and performance. Examples Body build Speed Endurance Strength Power

Hints and Tips

There are six skill related fitness factors: Agility Balance Co-ordination Power Reaction time SpeedTHINK OF DIFFERENT SPORTS AND IN WHAT ORDER THESE WOULD BE IMPORTANT.

Health, exercise, fitness and performance

Definitions:You need to know the definitions

Health

Health is a state of complete mental,physical and social well-being not

simply the absence of disease or infirmity.

Exercise

Exercise is a form of physical activity done primarily to improve one’s health and physical fitness.

Fitness

Fitness is the ability to meet the demands of the environment.

Performance

Performance is how well the task is completed.

Diet and Sport

Consider different dietary requirements for different sports.

Examples: Shot putter v Gymnast v Long

distance runner.

Diet

Seven factors of a balanced diet.1. Carbohydrates2. Fats3. Proteins4. Vitamins5. Minerals6. Water7. Fibre

Make sure you know what we need each one for to aid performance.

Body composition

Body composition is defined as ‘ thepercentage of body weight which is

fat,muscle and bone’

Somatotypes

This is the technical name for bodytype, also referred to as body build orPhysique.

Scoring body types

Measurements are taken and a score isgiven out of seven.# Endomorph (fat score)# Mesomorph (muscle score)# Ectomorph (thinness score)

Hints and Tips: Make sure you can explain

different types of somatotypes to different sports and how this affects performance.

The Principles of Training

Consider individual needsSpecificityOverloadProgressionReversibilityTedium

FITT Principle

FrequencyIntensityTimeType

Methods of training

Interval training – periods of work followed by periods of rest. High intensity – good for anaerobic work.

Continuous training – working continuously at moderate to slow speed.

Fartlek – (speedplay) Running at various speeds over varying distances and terrain.

Circuit – variety of exercises in a circuit.

Muscular strength and muscular endurance

Muscular strength is the ability of the muscles to exert force, or the amount of force required to produce a single maximum effort. E.g. Weight lifting

Muscular endurance is the ability to use the voluntary muscles many times without getting tired.

Section B:Safety and Risk Assessment in Sport

1. Prevention of Injury.2. Sports Injuries

Risk and safety aspects associated with taking part in sport

Injuries happen in sport happen, but can

be reduced through:Obeying the rulesCorrect clothing and equipmentBalanced competitionWarming Up and cooling down

Sports Injuries

Injuries to joints: twisted ankle joints dislocations torn cartilage overuse injuries – tennis elbow, golf elbow

Hints and Tips: Make sure you can recognisethe signs and symptoms of these types ofinjuries.

Skin damage

CutsGrazesBlistersBruises

RICE

R – RestI – IceC – CompressionE - Elevate

Hypothermia, Dehydration, Unconsciousness, Concussion.

Hypothermia – body temp falls below 35 c Dehydration – occurs during long duration or

extreme heat conditions. Recognised by tiredness, nausea and dizziness.

Unconsciousness – caused by reduced supply of blood, heart attack, stroke, shock, hypothermia, epilepsy, suffocation or drowning

Causes – blows to the head or the jaw. Concussion – occurs normally when there is a

blow to the head, maybe become unconscious, cold and have a high pulse rate.

Section C: Anatomy and physiology

1. Circulatory system2. Respiratory System3. Bones 4. Joints Tendons Ligaments5. Muscles and Muscle Action

The Heart

The components of the heart.The Blood VesselsThe pathway of the Blood

The parts of the HeartREMEMBER L O R D = Left Oxygenated Right Deoxygenated

Pulmonary Artery

Right Atrium Left

Atrium

Right Ventricle

RIGHT LEFT

Bicuspid Valve

Left Ventricle

Semi Lunar Valve

Vena Cava

Semi Lunar Valve

Vena Cava

Aorta

Pulmonary Veins

Blood Vessels

Capillaries = Smallest of all vessels.

Arteries = Oxygenated Blood, thick elastic walls, small Lumen.

Veins = Deoxygenated Blood, Valves, large Lumen.

Where the blood goes

Blood is pumped away from the heart by 2routes.# one route to the lungs# the other to the working muscles (body)

Hints and Tips: Learn the anatomy of theheart – atrium, ventricles, valves and blooddirection.

The Pulmonary system = To the lungs

De-oxygenated blood:right atrium – through the vena cava

–tricuspid valve – right ventricle – intopulmonary system – lungs – back to

theheart as oxygenated blood.

The systemic system = to the Heart

Oxygenated Blood:Left atrium – oxygenated blood – bicuspidvalve – left ventricle – semi lunar valve –

outof aorta – to working body.

Hints and Tips: If its going away from theheart, it starts with an A.If its going to the heart it starts with a V.

Stroke volume

The amount of blood pumped by the heart with each beat

(EACH STROKE OF THE HEART)

As you get fitter your Stroke Volume Increases.

Cardiac Output

the amount of blood pumped by the heart each minute

CO = HR x SV

As you get fitter your Cardiac Output Increases.

Heart Rate

Heart rate – the number of times the heart beats PER MINUTE

The fitter you get the lower your resting

Pulse. Also your recovery rate decreases.

Tests for cardiovascular fitness

Multi stage fitness test (Bleep test)Cooper 12 minute run testHarvard step test

Hints and Tips: Know what resting HR,

working HR and recovery rates mean.

Respiratory fitness

BreathingPassage of airAlveoliGaseous exchangeRespiration and Sport

Passage of air

Through the nose which filters and warms the air.

Trachea – bronchus – bronchioles - alveoli

Alveoli and gaseous exchange

Alveoli – contact with capillaries – oxygen delivered to working muscles – carbon dioxide taken out.

Hints and Tips: Understand and explain

gaseous exchange and relate it to sporting situations.

The effects of exercise

faster heart ratequicker and deeper breathingrise in body temperaturesweatingmuscle ache

Hints and Tips: explain why these happen and

link these effects to the respiratory system.

Exercise – Aerobic and Anaerobic exercise

Both systems improve with training.Aerobic improvements in

endurance.Anaerobic improvements in events

requiring short bursts of energy.

Bones

Types of bones according to their function

Bones of the vertebrae

The Four Functions Of The Skeleton

1. Support

2. Protection

3. Movement

4. Shape

The Types Of Bones

Long Bones: Flat Bones:

Short Bones: Irregular Bones:

Humerus, Femur, Tibia, Metacarpals, Metatarsals etc.

Cranium (skull), Pelvis, Scapula, Ribs etc.

Tarsals, Carpals, etc.

Vertebrae , facial bones.

The vertebral Column / Spine

mmm

mmmmmmmmmmmmmmmmmmmmm

Try to remember:

Call

The

Ladies

Something

Clever

This is where the ribs are attached.

Joints

A joint is where two or more bones meet.

Different types of jointsSynovial jointsMovement possibilities

Synovial joints

Ball and SocketHingeGlidingCondyloidPivot

Types of joint movement

Extension = Opening a jointFlexion = Closing a jointAdduction = Moving towards an

imaginary centre lineAbduction = Moving away from an

imaginary centre lineRotation = Turning a limb clockwise

or anti-clockwise. Learn these and relate them to actual actions

Ligaments

Ligaments = Bone to Bone

Tendons

Voluntary Muscles are attached to the bones by Tendons

Muscles

3 Types of MusclesVoluntaryInvoluntaryCardiac

Muscle fibres

Fast twitch (work quickly but also tire quickly)

Slow twitch( rich in oxygen, work for long periods)

Hints and Tips: Hypertrophy - when muscles get biggerAtrophy - when muscles get smaller.

Muscles

You have to locate the following: Deltoids Pectoralis major Biceps Abdominals Quadriceps Trapezius Triceps Latissimus Dorsi Gluteus Maximus Hamstrings Gastrocnemius

How Muscles Work

Muscle can only create movement in ONE direction e.g. the bicep contracts and causes flexion (the muscle becomes shorter) This is called the Agonist.

Bicep

Flexion

This means that at every joint there has to be TWO muscles so that they can move in TWO directions. The second is called the Antagonist.

Types of Muscle Contraction

Two Types of Contraction:

Isometric – NO MOVEMENT, the muscle stays the same length. Give an example of an action that causes isometric contraction, and name the muscle.

Isotonic – Muscle changes Length, Eccentric when it gets longer and Concentric when it gets shorter.

Give an example and name the muscles.