VCERT PE Final Test Revision

Skeletal System

This one is known as the Condyloid

Joint Definition: The point at which two or more bones meet to produce movement.

Slightly Moveable Joints- spineFix Joints- skull, pelvis

Synovial joints- types on the right side.

Joint Actions

Synovial Joint

Muscular System

Types of MuscleCardiac Muscle

1. Found in the heart2. Oxygen dependent and involuntary 3. Aids blood flow through the heart.

Skeletal1. Found around the body.2. Can work with or without oxygen and

works voluntary.3. Aids with movement.

Smooth Muscle 1. Found in different locations- digestive

tract, blood vessels and lungs2. Contracts in all directions 3. Can work without oxygen and are

involuntary. 4. Aids digestion and helps blood flow.

There are two type of contractions

● Isotonic- muscles working and moving

● Isotonic- muscles working and not moving

Respiratory System

STRUCTURE OF RESPIRATORY SYSTEM

This shows the pathway of air through the system.

GASEOUS EXCHANGE

LUNG VOLUMES Key Terms

Diffusion- gas moving from a high concentration to a low concentration.

Gaseous Exchange- the movement of oxygen and carbon dioxide between the lungs and blood in the alveoli.

Features of the Alveoli-● Moist, very thins walls● Provide large surface area for gaseous exchange. ● Short diffusion distance● Surrounded by capillaries

Cardiovascular System

Arteries1. Thick muscular walls.2. Carries blood away from the heart under high pressure.

Viens1. Thin walls, contains values so blood flows in one direction.2. Carries blood to the heart under low pressure.

Capillaries1. Smallest blood vessel with very thin walls. 2. Assists with gaseous exchange at the lungs.

STRUCTURE OF THE HEART

Deoxygenated blood – from the body → vena cava → right atrium → right ventricle → pulmonary artery→ to the lungs → pick up oxygen and nutrients to become oxygenated

Oxygenated blood – from the lungs → pulmonary vein → left atrium → left ventricle → aorta → to the body → drop off oxygen and nutrients, pick up waste products and become deoxygenated.

CARDIAC CYCLE

Oxygenated Deoxygenated

Lungs

Muscles

Heart

Vascular Shunt System This is where blood redistributes to muscles with greater demand, while diverting away from areas of lower demand.

● Vasodilation- the widening of the blood vessels● Vasoconstriction- the narrowing of blood vessels

STROKE VOLUME = is the volume of blood pumped from the left ventricle per beat.

CARDIAC OUTPUT = Stroke Volume x Heart Rate

CO = SV x HR

BLOOD PRESSURE = The amount of blood forced through a blood vessel in one

contraction.

HEART RATE = The number of times your heart beats in one minute.

Maximum Heart Rate = 220 - AGE

Systolic blood pressure- this is the pressure in your arteries. Diastolic blood pressure- this is the pressure between beats.

Blood pressure range:

High Blood pressure 140/90

Ideal Range 90/60-120/80

Low blood pressure is 90/60

Factors affecting blood pressure:● Diet● Age● Activity Levels● Stress

ENERGY SYSTEMS

AEROBIC RESPIRATION = WITH OXYGEN

By productsCarbon Dioxide + Water

ANAEROBIC RESPIRATION = WITHOUT OXYGEN

By productsLactic Acid

Aerobic

Lasts for 1-60 seconds

Anaerobic

Lasts for more than 1 minute

Health and Fitness

Short & Long Term Effects of Health and Fitness Activities.

Short Term Effects

● Breathing rate increases ● Heart rate increases● Stroke volume increases● Cardiac output increase● Blood pressure rises● Body temperature rises (sweating)● Hydration levels drop● Muscle fatigue increases● DOMS (delayed onset muscle soreness)

develops.

Long Term Effects

● Cardiovascular endurance increases ● Efficiency to use oxygen is developed ● Blood pressure is lowered● Resting heart rate decreases● Muscular endurance increases● Muscular strength increases● Heart size develops- hypertrophy● Red blood cells have greater capacity to carry

oxygen● Flexibility increases● Body shape can change- Endomorph, Mesomorph,

Ectomorph.

Definitions

Health - a state of complete physical mental and social well being, not merely the absence of disease.

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

Health and Fitness

You can be fit and not healthy because you might not have social and mental health.

To be healthy you have to be fit because you need to have the physical side.

Component Definition Sporting Example Test

Agility

The ability to change the position of the body

quickly and to control the movement of the whole

body

Rugby player dodging a

defenderIllinois Agility Run

BalanceThe ability to retain the centre of mass over the

body above the base of supportHandstand in Gymnastics Standing Stork

Coordination The ability to use two or more body parts togetherBatsman striking the ball in

cricketHand Wall Toss Test

Power

The ability to undertake strength performances

quickly

Strength x Speed =

The jump phase of the Long

JumpStanding Long Jump

Reaction

Time

The time in between stimulus and the onset of

movement

A sprinter responding to the

start gunRuler Drop

SpeedThe rate at which an individual is able to perform

movement.Running the 100m 30 metre sprint

A Beckham Cross Proves Real Skill

Sport/ SkillComponent

Of Fitness

Component Definition Sporting Example Test

Muscular

Endurance

The ability of a muscle group to repeat a

movement for a prolonged period. Push Ups in Circuit Training Sit Up Test

Flexibility Range of movement around a joint. Splits in Gymnastics Sit and Reach

Body

Composition

Describes the percentage of fat, bone, muscle

and water in the body.

Endomorph- sumo wrestlingMesomorph- swimmingEctomorph- marathon

running

Skinfold Caliper Test

Muscular

Strength

The amount of force a muscle can exert against a

resistance. Weightlifting Hand Grip Dynamometer

Cardiovascular

Endurance

The ability to exercise the whole body for

prolonged periods. This involves the cardio (heart)

and vascular (blood vessels).

Running at the end of a netball match

12 minute cooper run

Mo Farah Brings Mo-bot Craze

HealthComponent

Of Fitness

S – SPECIFICITYP – PROGRESSIONO – OVERLOADR – REVERSIBILITYT - TEDIUM

● SPECIFICITY- making the training specific to the needs of the sport or individual.

● PROGRESSION- gradually increasing the training that you are doing.

● OVERLOAD- doing more training

● REVERSIBILITY- any training gains can be lost if training does not continue.

● TEDIUM- training needs to keep the athlete motivated.

THINK- how is this applied to health and fitness activities.

How do we overload fitness training?

F – FREQUENCY how often you trainI – INTENSITY how hard you trainT – TIME how long you trainT – TYPE type of activity you do