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GCSE PHYSICAL EDUCATION. REVISION Class of 2009. Section A Training and Exercise. Reasons for taking part in physical activity. Health, Fitness and performance. Skill related fitness. Principles of Training. Methods of Training. Section B Safety and Risk Assessment in Sport:. - PowerPoint PPT Presentation
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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.