196

Flexibility: The range of movement possible at a joint.

Health: A state of complete mental, physical and social wellbeing, and not merely the absence of disease and infi rmity.

Health-related exericise: Exercise which is undertaken primarily to improve health and fi tness for life.

Healthy, active lifestyle: A lifestyle that contributes positively to physical, mental and social wellbeing, and that includes regular physical activity.

Heart rate: The number of times the heart beats each minute.

Hypokinetic disease: A disease related to too little activity. (Hypo means under or too little: kinetic means energy or activity.)

Hypertrophy: Scientifi c term for an increase in the size of muscle.

Individual differences/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.

Isotonic contraction: Muscle contraction that results in limb movement.

Joint: A place where two or more bones meet.

Ligaments: A tissue that joins bone to bone.

Mesomorph: A somatotype, individuals with wide shoulders and narrow hips, characterised by muscularity.

Methods of training: Interval training, continuous training, circuit training, weight training, Fartlek training, cross training.

Muscular endurance: The ability to use voluntary muscles many times without getting tired.

Muscle groups: Muscles may be arranged in groups according location and/or function e.g. the muscles of the leg.

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: A term used to describe people who are very overfat.

Optimum Weight: Best weight or desirable weight – the best weight a player performs at.

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.

Overweight: Having weight in excess of normal (not harmful unless accompanied by overfatness).

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).

PAR-Q: Physical activity readiness questionnaire.

PEP: Personal exercise programme.

Peptide hormones: Drugs that cause the production of other hormones.

Performance: How well a task is completed.

Physical activity: Any form of exercise or movement; physical activity may be planned and structured or unplanned and unstructured (in PE we are concerned with planned and structured physical activity, such as a fi tness class).

Power: The ability to do strength performances quickly (power = strength x speed).

Progressive overload: To gradually increase the amount of overload so that fi tness gains occur, but without potential for injury.

Reaction time: The time between the presentation of a stimulus and the onset of a movement.

Recovery: The time required for the repair of damage to the body caused by training or competition.

198

30-metre sprint 49

abdominal muscles 140

abduction 156

access to facilities 22

adaptation 53

adduction 156

adrenaline 116

aerobic 75, 119

aesthetic appreciation 16

age 110

infl uence of 22

agility 37

alcohol 107, 124, 161

amphetamines 104

anabolic steroids 103

anaerobic 75, 119

analgesics 104

analysis

of performance 166,

170–185

notational 176–177

recording results of 176

target setting for 171

anorexic 100

assessing fi tness levels 45–49

availability of facilities 22

balance 38

balanced competition 110

balanced diet 81–87

ball and socket joints 155

Beijing Paralympics 22

benefi ts of physical activity 11,

12–14

beta blockers 103–104

biceps 141

blood pressure 116, 117, 121

diastolic 117

drugs to control 124

high 117

systolic 117

blood shunting 89

blood vessels 121

body composition 35

body mass index (BMI) 35

body types 95–97

bone structure, effect on weight

98

bones 157

effects of diet 161

exercise 157

smoking and

alcohol 161

injuries to 158

caffeine 107

calcium 83, 161

carbo-loading 88–89

carbohydrates 82

cardiac output 120

cardiovascular

fi tness 34, 115

warm-up 68

cardiovascular system

115–125

during exercise 115–119

effects of exercise on

120–122

factors with a negative

effect on 123–125

cartilage, torn 160

checking equipment 108

facilities 108

cholesterol 123

cigarettes 107, 124

circuit training 63–64

closed fractures 158

clothing 109

cocaine 104

competition 15

balanced 110

mixed or single sex 110

rules of 111

compound fractures 158

continuous training 61

cool-down 70–71, 108, 145

Cooper’s 12-minute run test 46,

57

cooperation 15

coordination 38–39

coronary heart disease 121,

123–125

cost, infl uence of 23

cross training 66–67

cultural factors 22

deltoid muscle 140

diastolic blood pressure 117

diet and performance 88–89

and skeletal system 161

balanced 81–87

effect on muscles 146

link with exercise, work

and rest 81–87

disability, infl uence of 22

dislocations 159

diuretics 104

drugs 102–107, 124, 146

in sport 106

performance enhancing

102–105, 146

recreational 107, 124

socially acceptable 107

socially unacceptable

107

ectomorphy 95, 96, 97

elbow joint 154

endomorphy 95, 96, 97

enjoyment 14

ephedrine 104

equipment, checking 108

protective 109

erythropoietin (EPO) 105

ethanol 107

evaluate performance 170,

178–180

evaluating skills 179–180

exercise 31

blood fl ow during 89

link with diet, work and

rest 81–87

physiological effects of

118–119

session 68–71

analysing 76–77

comparison of

72–75

weight-bearing,

importance of 157

extension 156

facilities, availability of 22

checking 108

factors affecting participation in

physical activity 21–23

family, infl uence of 20, 21

fartlek training 62

fashion, infl uence of 21

fats 82

feedback, what, when and how

183

feeling good, helping individual

to 13

fi bre 85

fi tness 32

aerobic and anaerobic

75

assessing levels of

45–49

increasing 12

six components of skill-

related 37–41

tests 46–49

training to improve

59–67

FITT principle 54–55

fi ve components of health-

related exercise 33–36

fl exibility 35

fl exion 156

footwear 109

fractures 158

frequency 54

friendships and social mixing,

development of 16

gaseous exchange 129

effects of smoking on

133

gastrocnemius 142

gender, infl uence of 22

effect on weight 98

genetics, effect on weight 98

gluteal muscles 141

goal setting 56–58

Index (A–F)

199

Index (F–P) how to 56

golfer’s elbow 159

government initiatives 25

hamstrings 142

hand grip strength test 46

Harvard step test 46

health 31

exercise, fi tness and

performance 31–32

improving 14, 31

problems, infl uence of

23

-related exercise fi tness

tests 46

-related exercise, fi ve

components of 33–36

health and wellbeing 23

healthy active lifestyle 11

three categories of 11

heart, effects of rest on 122

heart disease, causes of 121,

123–125

heart rate 76–77, 116

increased 116

maximum (MHR) 77

measuring 77

recovery rate 77, 120

resting 76, 120

target 77

working 73, 77

height, effect on weight 98

hinge joints 154

hip joint 155

human growth hormone (HGH)

105

hypertrophy 144

hypokinetic diseases 31

Illinois agility run 47

illness, infl uence of 23

image 21

individual needs/differences

50, 53, 55

initiatives to keep people

involved in sport 25

injuries

preventing 108–111

to muscular system 145

to joints 159–160

to skeletal system 158

treatment of 145, 160

intensity 54

interval training 60

iron 83

isometric contractions 143, 144

isotonic contractions 143

joints 152

and movement 154–156

ball and socket 155

hinge 154

injuries to 159

movement possibilities at

155–156

structure of 154

knee joint 154

lactic acid 108, 119, 143

lattisimus dorsi 140

ligaments 152, 157

lipoproteins 123

location of facilities 22

London Marathon 13, 14, 21,

22, 58, 88–89

losing weight 99

macro nutrients 82

main activity 70

marathon runners 36, 50, 54,

58, 88–89

maximum heart rate (MHR) 77

measuring heart rate 77

media coverage, infl uence of

21

mental (psychological) benefi ts

of physical activity 11

mental challenge 14

mesomorphy 95, 96, 97

methods of training 59–67

micro nutrients 83–84

minerals 83–84

muscle girth, effect on weight

98

muscles 138–142

atrophy 145

how they work 143–144

hypertrophy 144

increased size 144

injuries to 145

movement and 138

treatment of injuries to

145

voluntary 137, 138

muscular endurance 34

strength 34

muscular system 137–147

diet and 146

performance enhancing

drugs and 146

rest and 146

effects of exercise 143,

144

injuries to 145

narcotics 104

nicotine 107, 124

notational analysis 176–177

obese 100

observe and analyse

performance 170, 174–177

opportunities for getting

involved in sport 24–25

optimum weight 98–99

in sport 99

osteoporosis 157

overfat 101

overload 52, 54, 55

overweight 101

oxygen debt 129, 132

PAR-Q (Physical Readiness

Assessment Questionnaire) 45,

111

pectoral muscle 140

peers, infl uence of 21

peptide hormones 105

perfect model 178

performance 32

analysis of 166, 170–185

diet and 88–89

evaluation of 170,

178–180

observation of 170,

174–177

performance enhancing drugs

102–105, 146

Personal Exercise Programme

(PEP) 50

choosing 144

planning 170, 186–187

using individual needs/

differences in 53

using overload in 52

using rest and recovery in

53

using specifi city in 51

physical activity

benefi ts of 11, 12–14

factors affecting

participation in 21–23

reasons for 11, 15–17

physical benefi ts of physical

activity 11

physical challenge 16

Physical Readiness Assessment

Questionnaire (PAR-Q) 45, 111

physiological effects of exercise

118–119

planning strategies, tactics and

practices 170, 181–183

potassium 84

power 39

practical performance 166,

167–169

principles of training 50–56

progressive overload 52, 54, 55

protective equipment and

clothing 109

protein 82

psychological (mental) benefi ts

of physical activity 11

pulse pressure 117

pulse rate 116

pyramid, sports participation

26–27

quadriceps 141