GCSE PE REVISION

Reasons for taking part physical in activity

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

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

Reasons for taking part physical in activitySOCIAL MENTAL PHYSICAL

Develops friendships and social mixing

Co-operation

Team work

Helps relieves stress/tension

Helps relieve stress related illness

Competition

Physical Challenge

Aesthetic appreciation

Helps individual to feel and look good

Enhances body shape

Contributes to good health and enjoyment of life

Aesthetic appreciation: appreciating the beauty of a performance

Reason Benefit ExplanationLose weight Physical Burn more calories when

exercising.

Muscle definition Physical Through exercise my muscle strength increases as does the size and fatstores decreased.

Relieves stress Mental Takes mind off problems

Physical Challenge Mental Sense of achievement on completing a physical task.

Good way to meet Social It is a good way of meeting people new people with similar interest .

Helps me to learn Social Through working with team how to co-operate mates, coach and others.

Influences on your HEALTHY ACTIVE LIFESTYLE. • The people who influence our participation

are: PEERS,PARENTS AND ROLE MODELS. This can be in a positive way for example encouraging us to take part. They could have a negative effect by discouraging your participation.

• Can you think of how these people can have a positive and a negative influence on your participation in a physical activity.

Influences on your HEALTHY ACTIVE LIFESTYLE. The image of a physical activity can have an

influence on your participation it may come in the form of:FASHION: If the clothing looks good and is fashionable you will be more likely to participate in that activity/sport.MEDIA: If the activity is on the TV in magazines, papers and on the internet more people are likely to participate in that activity.

Cultural Factors Influencing Participation in physical activity

Age: The older we get the will affect the choice of activity we will choose to participate in. Old age does not mean you cant do any physical activity.Gender: Many sports are male dominated however this does not mean that women cant participate there is just less opportunity. Disability: Access, opportunity has always caused a barrier for participation and society’s perception has hindered the progress of participationRace: Encouraged to participate in certain sports or directed to avoided certain sports due to stereotyping. Academic studies considered more important.

Influences on your healthy active lifestyle. RESOURCES

• Availability: if a sports facility or resources are not available then you are less likely to pursue it.

• Location: If your town or area has excellent facilities in a particular sport then you are more likely to choose that activity over another.

• Access: Facilities need to be easy to get to either via car, public transport or walking. The facility will need good parking and provide access to all types of uses.

• Time: The facility needs to be open at the right times for example in the evenings, weekends and during holiday times so that all ages and groups can use the facility. This is known as peoples leisure time.

Other influences that will have an impact on your participation

• Illness: if unwell or injured a lot then you are less likely to participate

• Health Problems: Asthma, diabetes may prevent you participating in activities.

• Socio Economic Factors: The cost of participating is not always affordable and certain sports such as tennis and golf have a perceived image that suggests that it is expensive and exclusive to only those who can afford to pay expensive joining fees.

Different Roles to Play in Physical Activity • Performer: this is when you participate as a

player within the activity.• Official: this is where you take charge of the

activity and make sure participants play within the rules.

• Leader/volunteer: this is where you take a role in leading others in a physical activity.

• Coach: this is where your in charge of performers progress and development of skills and fitness.

Sports Participation Pyramid

ELITE

Government initiatives to promote participation• National Curriculum: PE is a compulsory subject for all school children from

the age of 5-16 with schools having to provide a minimum of 2 hours of PE in the curriculum a week and a further 1hour after school. They intend to make this 5 hours of PE/school sport by 2011.

• PESSCL: PE School Sport and Club Links: initiative to get more pupils participating in PE and extra-curricular clubs and inter/intra school sports competitions.   

• Sport England are in charge of lottery funding and use it to get people into sport using the START, STAY and SUCCEED INITIATIVE.

• START: increase participation in sport in order to improve the health of the nation, with a focus on priority groups. (women, elderly, disabled) 

• STAY: retain people in sport through and effective network of clubs, sports facilities, coaches, volunteers and competitive opportunities

• SUCCEED: create opportunities for talented performers to achieve success

• School sports partnerships: The sports college is the hub sight leading a family of secondary schools and their primary feeder schools in improving and providing PE and sporting opportunities.

• Youth Sports Trust work with the likes of Sainsbury to raise funds for equipment and opportunities for pupils to have a better PE experience.

Can you define the following!Health

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

infirmity.Fitness

The ability to meet the demands of the environmentExercise

A form of physical activity done primarily to improve one’s health and physical fitness.

PerformanceHow well a task is completed.

Components of Health

Health related exercise

Muscular strength

Muscular endurance

Body Composition

Cardiovascular endurance

Flexibility

DefinitionsCardiovascular endurance

The ability to exercise the entire body for long periods of time.

Muscular Strength The amount of force a muscle can exert against a

resistance.Muscular endurance

The ability to use voluntary muscles many times without getting tired

Body Composition The percentage of body weight, which is fat, muscle

and bone.Flexibility

The range of movement possible at a joint

Components of skill Related Fitness

SPEED

AGILITYPOWER

REACTION TIME

CO-ORDINATION

BALANCE

SKILL RELATED FITNESS

Define the TermsSPEED

The differential rate at which an individual is able to perform a movement or cover a distance in a period of time.

REACTION TIMEThe time taken between the presentation of a stimulus and

onset of a movement.BALANCE

The ability to retain the centre of mass of the body above the base of support with reference to static and dynamic movements.

AGILITYThe ability to change the position of the body quickly and to

control the movement of the whole body.

CONTINUED

CO-ORDINATIONThe ability to use two or more body parts together.

POWERThe ability to do strength performances quickly.

Assessing your health and fitness

PAR-Q: Before starting any exercise programme, you need to know that you are ready to do so. PAR-Q = PHYSICAL ACTIVITY READINESS QUESTIONNAIRE. This type of questionnaire is designed to ask questions on your general health to find out if there any health issues. Questions asked are likely to be:• Do you suffer from high blood pressure?• Do you smoke? • Do suffer from any long term illness?

Fitness Tests:

• How Cardiovascular Endurance is MeasuredThere are many ways of measuring Cardiovascular Endurance using maximal and sub-maximal tests such as:

• The Multistage Fitness Test (maximal) – progressive 20 meter shuttle run in time with bleeps. Measure the level of bleeps you reached

• The 12 minute Cooper Run (sub-maximal) – run a measured course for 12 minutes work out the distance covered

• The Harvard Step Test (sub-maximal) - stepping on and off a bench at a rate of 30 times per minute for 5 minutes. Check recovery rate every minute for 5 minutes

How Muscular Strength is Measured• The Hand Grip Strength Test.• This is a very simple test which involves

holding a hand dynamometer and squeezing the handle as hard as you possibly can with one hand.

• Obviously the harder you are able to squeeze the higher your strength score will be

How Flexibility is Measured

• The Sit and Reach Test• This test involves sitting on the floor with both

legs together, out straight and feet flat against a box (as shown on left).

• Your fingertips should be on the edge of the top plate. You bend the upper body and slowly reach forward as slowly as possible whilst keeping your knees straight at all times.

• The distance is then measured from edge of the plate to your finger tips

How Agility is Measured

• The most reliable test of Agility is the Illinois Agility Run. This is a timed run around a set course and is the test you will use to measure your agility.

• The performer starts laying face down on the floor. Once told to start they jump up and run the course as fast as they can.

• The faster the time the better the performers Agility

How Balance is Measured

• The stork Balance Test.• This test requires you to balance on one leg.• You start with your hands on your hips, then you lift

one leg off the floor and place your toes against the knee of the opposite leg.

• When signalled to do s0, you raise your heel so you are stood on your tiptoes in the position shown on the right.

• This position must be held for as long as possible.• The longer it is held the better the performers

balance

How Power is Measured

• Power can be measured using tests which involve speedy explosive movements from a stationary starting position.

• The Standing Broad Jump.• Start behind a start line with your feet shoulder

width apart. Then bend your knees and jump as far forward as you can.

• The distance is then measured from the start line to the back of your heels.

• It is preferable for health and safety reasons that a mat is used to jump on to.

SMART TARGETS

• S=SPECIFIC; stating exactly what you want to achieve (I want to lose 5 kg)

• M=MEASURABLE; can what has been set be measured to see if at the end the target has been met.

• A=ACHIEVABLE; setting a realistic target which will need to challenge and stretch you.

• R=REALISTIC; the target must be something that is possible, something that you can do to maintain motivation

• T=TIME-BOUND; if a time limit is not set then it will be easy to put off you need to set a start and clear end date.

PRINCIPLES OF TRAINING

REVERSIBILITY Rest & Recovery

PROGRESSIVEOVERLOAD

SPECIFICITY

INDIVIDUAL NEEDS

THRESHOLDSOF

TRAINING

FITT

MODERATION

PRINCIPLES OF TRAINING

Definitions and ExamplesOVERLOAD

‘Fitness can only be improved through training more than you normally do’Eg, if you currently train twice a week you can overload by training three times a week.

PROGRESSION‘Start slowly and gradually increase the amount of exercise you do.’Eg, if you currently worked for 30 minutes a session you would increase it to 31 minutes as this is a gradual increase

SPECIFICITY‘Specific kinds of activity or exercise to build specific body parts.’Eg, if you are training to be a runner then your training must involve running.

Explanations• Individual Needs: This is similar to specificity but it

takes into account the individual and not the sporting activity. For example you would not do the same training for say Wayne Rooney and Jon Terry even though they both play football.

• Reversibility: This principle you do not apply it just happens if you have an injury or a lay off from training, your body adapts to the lack of exercise.

• Threshold of Training: these are clear guide lines in which the intensity of the training should be performed it is recommended that you perform between 60 and 80% of your maximum.

FITT

TIME: How long you train within each session. You can overload by increasing the length of the session

FREQUENCY:How often you train. You can overload by increasing the number of training sessions you do.

TYPE: This relates to the principle of specificity. It is important to remember to make sure your training matches the needs of the sport

INTENSITY: How hard you work when training. You can overload by working harder within the training session.

TRAINING METHODS

• Weight Training: Sometimes referred to as resistance training. You can use free weights such as dumbbells or barbell and there are machine weights. You perform repetitions (one exercise ie one chest press) and sets (a number of repetitions you plan to perform each time).

• Heavy weights build up strength and power (low number of reps per set)

• Light weights build up muscular endurance (high number of reps per set)

Circuit Training

• Combination of various exercises performed at different stations working different muscles at each station.

• It improves cardiovascular and muscular endurance.

• Circuit training is easy to organize does not need much space or equipment and music is used to motivate participants.

• It can occupy large numbers or be even performed at home. It can be used by games players to improve skills or fitness.

Interval Training

• This is defined as periods of intense work followed by periods of rest.

• Periods of work could be sprinting for 50 meters followed by a walk recovery of 30 meters followed by a 50 meter sprint and this would be repeated 5 times per set where there would be a 3 minute rest and repeat the set again. In racket sports the distances would be shorter

Continuous Training

• As the name implies this means working continually at a moderate pace without any rest periods for a long period of time. This training method is used primarily to improve cardiovascular and aerobic fitness and is used primarily by long distance athletes and games players.

Fartlek Training

• The term means speed play. This training combines high and low intensity work such as sprinting, running, jogging and walking but you can use this when cycling, rowing or swimming. This is used by games players and is used to improve speed and endurance.

Cross Training

• This is when you use a combination of training methods, this is used because most people and athletes need to improve various components of fitness. For example Rugby players would need to improve strength and cardiovascular fitness and therefore have a weights programme and a fartlek programme.

The Exercise Session Warm-up Main Activity Cool

DownPULSE RAISING:STRETCHING and EVENT SPECIFIC DRILLS. Increase body temp, muscles will contract and relax more quickly, Oxygen will be more easily available to the muscles and it helps the performer focus and be psychologically prepared

This could be actual competition or intense training specific to your sport. This often consists of drills, conditioned games, tactics and full contact competition against team mates.

Does not reduce the risk of injury during a performance but they reduce the risk of muscle stiffness and speeds up the removal of lactic acid. It also prevents blood pooling and possible feinting by keeping the blood circulating and gradually reducing the heart rate. Light jog-walk-stretch.

Macro-nutrient Carbohydrate

• Carbohydrates help by providing quick energy, 50-60% of our diet should comprise of Carbs such as pasta, rice and bread.

• Performers such as marathon runners will eat lots of carbs and the day before a race they would carbo load.

• Pasta, cereals and potatoes are good sources of carbohydrate.

Macro-Nutrient Fat

• Not all fats are bad for you, unsaturated fats are healthy, saturated animal fats are unhealthy and full of bad cholesterol.

• Fats provide slow energy and 20-25% of our diet should be fats

• Walking and low impact exercises will use energy from fats.

• Good fats can be found in oils, fish and nuts. Bad fats are found in dairy and animals

Macro-Nutrient Protein

• Builds and repairs muscles and we need between 15-20% of this in our diet

• When training hard and recovering from injury protein will help the recovery process. Power athletes such as weight lifters will need a greater proportion of protein in their diet.

• Protein can be found in Meat, eggs, pulses and fish

Micro-nutrient vitamins• These help the body stay healthy, look good

and helps with concentration. It will help athletes by staying calm and making quick decisions

• Vitamin A aids vision, C keeps the skin healthy and D helps absorbtion of calcium helping bones and teeth to stay strong.

• Fresh fruit and vegetables are good sources of vitamins

Micro-nutrient Minerals

• These help release energy from food, keep the body healthy and you to make decisions.

• Calcium strengthens bones• Iodine helps with the production of energy• Iron prevents fatigue• Minerals can be found in Fruit, vegetables and

fish.

Fibre

• Fibre can not be digested however it fills you up and it keeps you regular.

• Healthy digestive system prevents constipation, helps weight control and can prevent some cancers.

• Fibre can be found in fresh fruit, vegetables and wholegrain cereals.

BODY COMPOSITION/SOMATOTYPES

Somatotyping is a method of classifying people by their body shape. Your body type is something you are born with because it is genetically defined. Changing your diet taking part in exercise can remove fat and increase muscle mass BUT it can’t change your height or basic bone structure.

Endomorph• D is for dumpy characteristics of an endomorph are:• Wide hips narrow shoulders.• Large Head.• Tendency to put on fat • Short tapering limbs• Round shape.

Mesomorph• M is for muscular, characteristics of a

mesomorph are• Broad shoulders and narrow hips.• Heavy chest• Muscular body• High proportion of muscle• Strong arms and legs.• Wedge shaped

EctomorphT is for thin, characteristics of an ectomorph are:•Narrow shoulders and narrow hips.•Fragile delicate body.•Thin, narrow chest, abdomen and limbs•Very little muscle or body fat.•Thin straight rectangular shape

Explanations.OVERWEIGHT

• People who have weight in excess of normal. This is judged on expected weight for people’s height, age and sex.

UNDERWEIGHT• Term used o describe someone who does not have the

recommended amount of body fat in relation to height, age and sex

OVERFAT• A way of saying that you have more body fat than you

should have.OBESE

• A term used to describe someone who is VERY FAT.

SMOKING/NICOTINETobacco is a legal drug even though it can affect your Health and your ability to perform. Smoking causes:

•Nose, throat and chest IRRITATIONS.

•Makes you SHORT of BREATH.

•Increases the risk of developing HEART DISEASE, LUNG CANCER, BRONCHITUS and other diseases.

ALCOHOL.Alcohol again is a legal drug and one which is seen as socially acceptable unlike smoking. Many of us if not all, will or already have had an alcoholic drink. In moderation this is acceptable, however even in moderation alcohol can affect a sportspersons performance.

• Affects your CO-ORDINATION, SPEECH and JUDGEMENT.

• Slows your REACTIONS.

• Makes your muscles get TIRED more quickly.

• Eventually damages your LIVER, KIDNEYS, HEART, MUSCLES, BRAIN and the DIGESTIVE and IMMUNE SYSTEMS.

Doping class Effect on performance Dangerous side-effects

Stimulants Make athletes more alert and mask fatigue

Can cause heart failure, addictive

Anabolic agents - steroids Help athletes to train harder and build muscle

Increased aggression and kidney damage and heart attack

Diuretics Remove fluid from the body. Used :to make the weight, eg in boxing to hide other drug use

Causes severe dehydration

Narcotic analgesics Mask pain caused by injury or fatigue which can make the injury worse

Addictive

Peptides and hormones EPO (Erythropoietin) increases number red blood cells - gives more energyHGH (Human Growth Hormone) - build muscle

EPO - risk of stroke or heart problems.HGH - abnormal growth, heart disease, diabetes, arthritis etc