1 | P a g e C S i n c l a i r - Tupton Hall Physical Education...3 | P a g e C S i n c l a i r status 1.1.2 – Influences on your healthy, active lifestyle Image: Fashion, media coverage

1 | P a g e C S i n c l a i r


SOCIAL MENTAL PHYSICAL

Develops friendships and social

mixing

Co-operation

Competition

Physical Challenge

Aesthetic appreciation

Helps relieves stress/tension

Helps relieve stress related

illness

Helps individual to feel and

look good

Enhances body shape

Contributes to good health

and enjoyment of life

SECTION 1.1: HEALTHY, ACTIVE LIFESTYLES

Develops

friendships and

social mixing

Help relieves

stress/tension &

Stress related

illness

Contributes to good

health and

enjoyment of life

Enhances body

shape

Helps individual to

feel and look good

(serotonin levels)

REASONS FOR

PARTICIPATING

IN

PHYSICAL

ACTIVITY

Develop friendships

and social mixing

Aesthetic

appreciation

Physical Challenge

Competition

Co-operation

BENEFITS OF

SPORTING

CLUBS &

PARTICIPATION

1.1.1 – How they could benefit you


1.1.2 – Influences on your healthy, active lifestyle

Image:

Fashion, media

coverage

People:

family, peers,

role models

Socio-Economic:

Costs,

perceived social

status

Health and

Wellbeing:

Illness and health

problems

Resources:

Access,

availability,

location, time

Cultural:

Age, disability,

gender, race

Why

Choose

That

sport?

Roles in Sport

Performer

Official

Leadership

Volunteer

1. All these are vital roles in sport

as they enable lots of people to

be involved of different abilities.

2. Also all roles required for an

activity to run


Levels of Participation

Sports Participation Pyramid

Sporting Initiative

Stay, Succeed initiative

Start – increase participation in sport in order to improve the health of the nation, with a focus on

priority groups

Stay – retain people in sport through an effective network of clubs, sports facilities, coaches,

volunteers and competitive opportunities

Succeed – create opportunities for talented performers to achieve success

Agencies Sport England

Creating sporting opportunities in every community by focusing on growing and sustaining

participation in sport and improving talent development.

Youth Sports Trust

We are working hard to encourage all young people to take part in sport and PE, both in and out of

school time

National Governing Bodies

A National Governing Body of Sport (NGB), oversees the existing Vision for that Sport as well as the

future direction and focus of that particular Sport – developing coaches, volunteers and officials,

funding, facility development, promoting competition

1.1.2 – Influences on your healthy, active lifestyle

Elite/Excellence

Performers at the highest national and international levels

Competition/Performance

More structured form of competitive sport at club/county, or individual level for personal

reasons e.g. running

Participation

Sport for fun, at basic levels of competence

Foundation/Grass roots

Associated with youngsters. Encouragement to learn the fundamental motor skills e.g. TOP Sport


1.1.3 - EXERCISE and FITNESS

KEY DEFINITIONS

Health – State of complete mental, physical and social well-being.

Fitness – The ability to meet demands of the environment

Exercise – Form of physical activity done primarily to improve one’s health and

physical fitness

HEALTH

RELATED

COMPONENTS

CARDIOVASCULAR FITNESS

– the ability of the heart to pump

blood and deliver oxygen where needed

in the body. Relies on a healthy heart,

blood and blood vessels

FLEXIBILITY – the

range of movement at a

joint

MUSCULAR STRENGTH the ability

to use muscles against a resistance.

MUSCULAR ENDURANCE – The

ability of muscles to contract for a

long period without tiring

Examples

Playing 90 minutes in football

matches

Playing Cricket matches that

could last for 3-5 days

Running in a marathon

Examples

Hurdling in athletics

Gymnastics – performing complex

sequences

Swimming -

Examples

Long distance walking

Long distance running

Long distance swimming

Examples

DYNAMIC – required to start and maintain movement of the

body e.g. cycling or doing loads of press-ups EXPLOSIVE – required when a high amount of force has to

be applied quickly e.g. shot putting

STATIC – required when applying strength to a fixed static

object e.g. pushing in a rugby scrum

HEALTH RELATED FITNESS

(HRF)

BODY COMPOSITION – the amount of muscle,

bone and fat the body has

Examples

A persons body composition

will vary according to their

sport, a Rugby player has a

different composition to a

high jumper


SKILL

COMPONENTS

BALANCE – Ability to maintain

and equilibrium:

Static = still Dynamic = moving

SPEED – The time taken

to cover a distance

POWER – Ability to apply

a combination of speed and

strength in an action

REACTION TIME – The time it

takes to respond to a stimulus

AGILITY – Ability to

change direction quickly and

with control

CO-ORDINATION – Ability to use two or more

parts of the body at the

same time

SKILL RELATED FITNESS

(SRF)

Examples

Football - dribbling past an

opponent at speed

Rugby – Running, avoiding

opponents whilst in possession

Examples

Responding to a signal e.g. sprint start to a gun

Responding to a variety of signals

e.g. playing a shot in cricket depending on length of the ball

pitched

Examples

Catching a pass in rugby

Basketball – lay up shot

Tennis – player taking a serve

Examples

STATIC – holding a position without

movement e.g. a handstand in gymnastics

DYNAMIC – maintaining a position

whilst moving e.g. cycling or surfing

Examples

Football – Goal keeper taking a goal

kick

Badminton – playing an overhead

smash

Examples

Running fast – 100m sprint

Throwing a cricket ball at the

stumps to get a run out


1.1.4 - TRAINING

P.R. SIR

PROGRESIVE OVERLOAD - Exercising at the same degree of difficulty all the time will only maintain

current fitness levels. Your body needs to be put under more pressure in order to improve. The easier a

session is to complete, the performer should start to progress the next session. Putting greater demands on

the body by exercising. This can improve fitness. The point where exercise is demanding enough to have an

effect on the body is called the ‘threshold of training’. There 3 ways;

- Frequency – number of sessions e.g. up to 3 per week - Intensity – increasing distances run, repetitions or weight - Duration – length of training sessions

REST / RECOVERY – After exercising it is important than athletes allow time for rest so that muscles can

recover. It is during this period that muscles actually grow as they repair from the stress and strain they

were put under through exercise. A diet high in Protein help improve this process.

SPECIFICITY – Understanding the needs of the game or event, e.g. a goalkeeper will include reaction work in

their training. The pace of training should be consistent to the pace of the game. Also the actions should be

the same in training as it is in match situations e.g. a swimmer needs to spend most of their time in the water.

INDIVIDUAL NEEDS - Whether training to compete or training for health, everyone has different needs.

People vary in height, size, shape and preference. Therefore, even though they have the same goals they may

not reach them by the same means.

REVERSIBILITY - if training stops, i.e. due to injury or boredom. This means the body will lose its fitness

will occur or muscles will decrease in size as they are not being stressed.

F.I.T.T. PRINCIPLES

FREQUENCY – How often the exercise is done (be it an individual set or the whole session) – e.g. Training 3 times a week or 2 per day. Elite performers train more frequently to achieve results

good enough. Remember, the body needs time to recover so training very, very hard, every day can be

harmful even to an elite performer.

INTENSITY – The difficulty of the exercise – could be the amount of weight or the speed you move.

Consider cardiovascular fitness, your pulse rate can show you how intensely you’re working. Fitness will

increase by working in 60-80% target zone of the maximum heart rate, e.g. Training with heart rate of 120bpm – 160bpm. Strength training is similar, by calculating 60-80% of their maximum weight

they can lift and working to it.

TIME – The duration of the Exercise. Keeping your pulse at 60-80% of its maximum for 2minutes is

the target. The time begins once the pulse rate hits 60%. The warm up is not included. Also you can

vary the duration of each session e.g. 30mins, 45mins or 60mins

TYPE – What kind of exercise you do – For general fitness then personal preference to suit the

individual is usually done e.g. swimming, cycling or running, But if its for a specific activity then

choice becomes limited as it should reflect the activity. However remember to vary to keep interesting

and work all different muscle groups.


1.1.4 - METHODS OF TRAINING

TYPES OF CONTRACTION

Isotonic Contraction – In this

contraction, the muscle changes

length and so something moves.

E.g. Bicep Curl

Isometric Contraction – In this

contraction, the muscle stays

the same length and so nothing

moves. E.g. the Wall Sit

AEROBIC and ANAEROBIC ACTIVITY

Aerobic – with oxygen

Lower intensity

Endurance activities - Marathon

Anaerobic – without oxygen

Higher intensity

Short distance activities - Sprinting

TRAINING METHODS

There are many types of training methods.

CIRCUIT TRAINING – Exercising at a number of different stations in it. Each station has a specific

exercise to do. A short rest is allowed between each station. E.g. sit ups, press ups etc...

WEIGHT TRAINING – Improves muscular strength. Primarily done in a gym using weights.

INTERVAL TRAINING –Training with rest periods in between - High Intensity. Similarity to sprinting

activities e.g. 100m/200m - Speed

CONTINUOUS TRAINING – Training without breaks – Low Intensity. Exercising aerobically at a

constant rate doing activities like running or cycling, muscular endurance

FARTLEK TRAINING – Swedish for ‘speed play’ - Changing speed, distances and times of exercise in

same session.

CROSS TRAINING – Uses a combination of different training methods.

NB: Link these types of training to elements of HRF and SRF

Target Setting

When training it is important to set targets or goals so you can assess if you are

improving and also it will boost your confidence/self esteem and also keep you motivated.

SMART Targets

S – Specific, clear about what it is you want to do and related to your sport or area for

development

M – Measurable, some form of scoring or assessment is needed if you want to check if you are

improving so times, repetitions or some way of scoring needs to be used

A – Attainable, targets to be something that can be achieved at some point or you will lose

motivation to continue

R – Realistic, the target has be within your capabilities or again there is no point in even

starting

T – Time bound, there needs to be a deadline to complete the target to improve motivation

and stay focused. If a target had no deadline there would be now pressure to try hard.


PAR Q = Physical Activity Readiness Questionnaire

To determine the safety or possible risk of exercising for an individual based upon

their answers to specific health history questions

FITNESS TEST

Elements of HRF and SRF can be tested:

COOPER 12 MIN RUN – a test of muscular endurance, participants run continuously for

12 minutes. After 12 minutes the participant records the distance covered.

HAND GRIP TEST – Used to test strength of a person’s grip

SIT AND REACH TEST –A flexibility test to measure hip flexibility

HARVARD STEP TEST – A test of muscular endurance. Follow the required pace for stepping on and off

a high bench whilst recording your heart rate at required intervals.

ILLINOIS AGILITY TEST – The length of the course is 10 metres and the width (distance between the

start and finish points) is 5 metres. On an athletics track, you could use 5 lanes. 4 cones can be used to

mark the start, finish and the two turning points. Each cone in the centre is spaced 3.3 metres apart.

SERGEANT JUMP TEST – Test of explosive strength where individuals measure how high they can

jump, measuring from the highest point of your reach to the height you can jump

STANDING BROAD JUMP TEST – Test of explosive strength where individuals measure how far they

can jump, from 2 feet to 2 feet

STANDING STORK TEST – Standing on one leg with other foot sole against the knee. Measured by how

long you hold the balance.

1.1.4 - METHODS OF TRAINING

A Typical Exercise Session

Warm Up – To prepare the body for exercise

Main Activity – Drills/Exercises linked to a focus area before moving into a conditioned activity.

Eg a football session with drills focusing on ball control followed by a game of 2/3 touch football

Cool Down – To steadily decrease heart and breathing rates after exercise. Helping to reduce oxygen

debt and removal of lactic acid


1.1.5. - DIET, HEALTH AND HYGIENE

Function Foods found in Aid to Sportsperson

Carbohydrates Ready source of energy

Store of energy as Glycogen

Fruit, cakes, sweets,

sugar and bread, pasta

rice, potatoes.

Ready source of energy when muscles

need it. Athletes training hard use

carbohydrates quickly so diet should be

high in this food type.

Fats Source of energy (slow release)

Can be stored in body

Milk, cheese, butter, oils,

chocolate, fatty meats,

soya beans and corn.

Increase size and weight of body

beneficial to performers with extra bulk

e.g. Shot putter. Excess weight can inhibit

performance though.

Proteins Growth and Repair of tissues,

enzymes and hormones

Meat, fish, pulses (chick

peas, lentils and beans),

nuts, eggs and poultry

Builds muscle and repairs tissue within

body. Essential after injury to heal

quickly. Sportspeople who have large

muscles need extra protein.

Minerals

Calcium helps growth of bones,

Iron helps making red blood cells

and the way blood is carried by

haemoglobin.

Milk and salt water fish

(iodine), red meat, liver

and green vegetables

(iron), cheese and cereal.

Increase oxygen carrying capacity to

working muscles. Iodine aids growth,

essential for athlete’s energy production.

Iron helps produce red blood cells so

carry more oxygen around body preventing

fatigue. Calcium helps blood to clot, aiding

recovery and strengthens bones and

muscles.

Vitamins

Helps general health – vision, skin

condition, forming of red blood

cells and clotting, good condition of

bones and teeth

Fruit – vitamin C

Liver, carrots – Vitamin A

Whole grain, nuts – Vit B1

Vegetable oil – Vitamin E

General health is important to perform

well. When training hard vitamins from B

group are used up more so need

replenishing.

Fibre

Helps Digestion. There are 2 types.

Insoluble – adds bulk to food

so moves through digestive

system

Soluble – helps reduce

cholesterol, keeping heart

healthy

Leaves, seed cases,

cereals and whole grains.

Less Cholesterol in the body makes the

heart more efficient

By keeping digestive system functioning

regularly the body retains less waste

Water

Two-thirds of the body is water

Need to replenish water which is

lost in urine, sweat and

condensation when we breathe

Fluids and foods

Water allows blood to flow more easily –

important when exercising as the body

demands more oxygen, nutrients, heat

control and waste removal.

BALANCED DIET – Daily intake of food containing

right amounts and types of nutrients

A BALANCED DIET enables a sports person to achieve or maintain their optimum weight for their

sport.

e.g. A boxer needs to maintain a set weight for the category that he box’s within, such a heavy weight

or a middle weight.

EATING FOR YOUR SPORT

Prior to an event athletes will eat specific foods, often high in Carbohydrates as they are a quick

source of long release energy. This supports Blood Shunting, where blood flow is increased to the key

areas that require it. e.g. the legs when running

Macr

o Nut

rient

s M

icro

Nut

rient

s


WHAT ARE THE DIFFERENT

SOMATOTYPES?

ECTOMORPH

- Slightly built, delicate

body

- Narrow shoulders and hips

- Lean, fragile

- E.G. Marathon Runner

MESOMORPH

- ‘Athletic Build’

- Muscular, large trunk

- Broad shoulders, narrow

hips

- E.G. 100m Sprinter

ENDOMORPH

- Round/ ‘pear drop’ shape

- Narrow shoulders and

broad hips

- Carry weight around

waist and on hips and

upper thighs

- E.G. Sumo wrestler

DEFINITIONS

OVERWEIGHT – having weight excess

than normal, harmless unless accompanied

with over fatness

OVER FAT – person having more fat

than recommended for gender and age

OBESE – term used to describe people

who are very over fat

1.2.1. – HEALTHY MIND AND BODY

Anorexia – A prolonged eating disorder due to loss of appetite

Underweight – Weight less than is normal, healthy or required.

Overweight – having weight in excess of normal. Not harmful unless accompanied by overfat.

Overfat – a way of saying you have more body fat than you should have.

Obese – a term used to describe people who are very overfat.

Your weight is affected by – height, gender, muscle girth, and bone structure

Your height and weight generally make you more suitable for a particular sport. A good

example is athletics, if we watch athletics it is clear to see common samatotype

characteristics amongst each event.

High jumpers are normally very tall and very thin - Ectomorph Shot putters are a lot larger with bigger shoulders, waists, arms and legs – Endomorph

Safety Balanced Competition – Competition between same Age, Gender, Weight Class

Rules – To make the game safe and fair for all participants

Specialised equipment - designed to make sport safer for all the participants,

e.g. shin pads, gum shields, helmets, studs in footwear.

Clothes are also designed to keep the athlete warm or cool during exercise.


Advantages Disadvantages

Stimulants

Speeds up reactions and increases

aggression

Make you feel less pain

Feeling less pain can make athlete train too

hard

Lead to high blood pressure, heart and liver

problems, and strokes

They’re addictive

Narcotic

Analgesics

Kill pain – so injuries and fatigue doesn’t

affect performance

Addictive

Feeling less pain can make athlete train too

hard

Lead to constipation and low blood pressure

Anabolic

Steroids

Increase Muscle size

Allow athletes to train harder

Cause high blood pressure, heart disease,

infertility and cancer

Peptide

Hormones

(EPO)

Most have similar effects as anabolic

steroids

EPO – allows more oxygen carrying capacity

due increase of red blood cells

Cause strokes and abnormal growth

Diuretics

Weight loss – important if competing in a

certain weight division

Can mask traces of other drugs in body

Cause cramp and dehydration

Beta Blockers

Lower heart rate, steady shaking hands and

reduce anxiety

Banned in sports it may ban advantage –

Snooker, shooting

Addictive

Heart failure

DRUGS

ALCOHOL

- Affects co-ordination, speech and

Judgement

- Slows your reactions

- Makes your muscles tire quickly

- Eventually damages heart, liver,

kidneys, brain, muscles and digestive

and immune

NICOTINE/SMOKING

- Causes nose, throat and chest

Irritations

- Makes you short of breath

- Increases risk of developing heart

disease, lung cancer and bronchitis

and death!

‘LEGAL BUT

HARMFUL’

PERFORMANCE ENHANCING DRUGS

HYGIENE

Hygiene means the different ways to keep our body clean and healthy.

Good hygiene helps to keep us healthy.

Healthy skin = resist most infections

Clothing should be washed and changed regularly

Nails should be cut and cleaned so reduces injury

Jewellery – pierced ears and earrings should be cleaned carefully to prevent infection

Hair should be washed regularly to keep it clean and healthy

Teeth should be brushed at least twice a day to be healthy

Feet should be washed regularly and dried carefully. Also change socks to avoid odour


Effects of Exercise on the Body

Short Term/Immediate Effects of

Exercise

Long Term/Regular Effects of

Training

Heart Rate increases Bigger and Stronger Heart -Athletes heart

Cardiac Output & Stroke Volume

increases Lower Resting Heart Rate

Blood Pressure increases Improve Cardiac Output &

Stroke Volume

Increase of Blood to working muscles Lower Blood Pressure

Skin becomes Red – Vasodilation of

blood vessels Helps prevent Heart Disease

Increase Tidal Volume Increase Vital Capacity/Lung Volume

Increase breathing rate – more Oxygen

uptake Helps prevent Type 2 diabetes

Increase in Gaseous exchange – more

blood to lungs Helps prevent Cardiovascular Disease

Increase Flexibility in Muscles and

joints Improved VO2 Max

Sweat Production More efficient gaseous exchange

Stronger muscles, ligaments, tendons

Improves General & Mental Health

1.2.2. – HEALTHY MIND AND BODY

Heart Key Terms:

Blood Pressure

Blood is pumped out of the heart under pressure. The pressure comes from the systolic and

diastolic pressure of the heart.

Systole – the hearts contraction phase

Diastole – the hearts relaxation phase.

Heart Rate - the number of times the heart beats each minute

Stroke Volume - the volume of blood pumped out of the heart by each ventricle during one

contraction (ml)

Cardiac Output - the amount of blood ejected from the heart in one minute

HR x SV = Cardiac Output

Blood Shunting - the body pumps blood to the areas that need it most, i.e. to muscles during

exercise or to the digestive system after eating

Maximum Heart Rate = 220 – Your Age

Aerobic Training Zone = 60 – 80% of your maximum heart rate

e.g. 16 Year old has max heart rate of 204. Therefore 60 – 80% is 122bpm – 163bpm


1.2.2 - THE CIRCULATORY SYSTEM

WHAT ARE ARTERIES, VEINS &

CAPILLARIES?

Arteries:

Thick, flexible vessel walls

Has a pulse. No valves

Work under high pressure

Transports blood away from heart

(OXYGENATED)

Narrow lumen

Veins:

Thin walls

Valves present; prevents

backflow. No pulse

Pulsating muscles close to veins

prevent backflow- ‘skeletal pump’ Work under low pressure

Transports blood towards the

heart (DEOXYGENATED)

Wide lumen

Capillaries:

Smallest of all vessels – walls one

cell thick

They are ‘semi-permeable’ –

substances pass through

At one end – they feed muscles,

organs and body tissue with oxygen

and nutrients

At other end – carbon dioxide and

waste products pass into veins to be

removed

They bring blood within reach of

every cell

WHAT ARE THE COMPONENTS OF

THE BLOOD?

Red blood cells – made in bone

marrow of long bones. Carry oxygen

and transport nutrients and waste

products

White blood cells – made in bone

marrow and lymph tissue. Protect

body from disease

Platelets – in charge of blood

clotting. Clotting is important to

stop blood loss from the body and

stop internal bleeding

Plasma – made up of mostly water

and makes up 55% of volume of

blood; helps blood fluidity

THE FLOW OF BLOOD

De-oxygenated blood returns to the

heart through the large veins called

vena cava

Blood enters right atrium and passes through

the tricuspid valve into right ventricle

It is then pumped through the semi-lunar valve

into pulmonary artery and into lungs where it

loses carbon dioxide and picks up fresh oxygen

Oxygenated blood returns to heart from lungs

through the pulmonary vein into left atrium

It passes through bicuspid valve and into

the left ventricle

It is pumped through semi-lunar valve into

aorta and out to rest of body through arteries

Carotid

artery

Femoral

artery

Brachial

artery Heart

Lungs

Systemic

Circuit

Pulmonary

Circuit

Arteries Veins

THE HEART

The 3 parts of the circulatory system are

blood, heart and blood vessels


When we breathe in –

Inspiration – the following

happens…

When we breathe in –

Expiration – the following

happens…

Our diaphragm pulls

down

Our intercostal

muscles contract

Air pressure is

reduced

Air is sucked through

the tubes into lungs

Our chest expands

Our diaphragm relaxes

Our intercostal

muscles relax

Our chest becomes

smaller

Pressure increases on

the lungs

Air is forced out

1.2.3. – RESPIRATORY

Respiratory Key Terms:

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).

Vital Capacity - the maxim amount of air that can be forcibly exhaled after breathing in as much as

possible.

Tidal Volume - the amount of air breathed in OR out of the lungs in one breath.

Lactic Acid - a by-product of anaerobic respiration which causes muscle fatigue.

MECHANISM OF BREATHING

Lungs are not muscles therefore can’t move on their

own accord. They are helped by the diaphragm and

intercostal muscles between the ribs.

THE RESPIRATORY SYSTEM

The function of the respiratory system is;

To get oxygen into the body

To remove carbon dioxide out of the body

Oxygen is used by the body to release energy and carbon

dioxide is released so it doesn’t build up and poison the

body

INHALED AIR

79% - Nitrogen

20% - Oxygen

Trace - Carbon dioxide

EXHALED AIR

79% - Nitrogen

16% - Oxygen

4% - Carbon dioxide

COMPOSITION

OF AIR

Nasal Cavity

Mouth

Trachea

Bronchus

Alveoli

Diaphragm

Air Sac

Bronchus


1.2.4 - MUSCLES AND MUSCLE ACTION

HOW ARE MUSCLES CLASSIFIED?

Skeletal (Voluntary) – most common. They

attach to the skeleton, give a person’s shape – Biceps/Triceps

Smooth (Involuntary) – work automatically

and are not controlled - found in intestines, blood vessels and urinary organs.

Cardiac (Involuntary) – involuntary and beats

rythmatically – Heart Muscle

WHAT IS MUSCLE TONE?

Some muscle fibres contract whilst others relax.

These contractions tighten the muscles but

aren’t strong to cause movement. Different

fibres contract at different times to prevent

fatigue. This called Muscle tone and is very

important for good posture.

MUSCLE TONE – Voluntary muscles in a state

of very slight tension ready and waiting to be

used

FAST TWITCH OR SLOW

TWITCH?

FAST TWITCH

Used in explosive activities

Contract quickly

Produce powerful action

Limited Oxygen supply

White in colour

e.g. speed events, throwing &

jumping

SLOW TWITCH

Used in endurance activities

Contract slowly

Long Lasting

Good oxygen supply

Red in colour

e.g. long distance running,

cycling & swimming

HOW DO MUSCLES WORK TOGETHER?

Antagonistic Pairs: Muscles working together to provide

movement. E.g. Flexion of the arm, biceps contracts and

triceps relax. To extend the arm, the triceps contract and

the biceps relax.

Agonist (Prime mover) – contracting muscle causing

movement Antagonist – relaxing muscle that assists prime mover

Origin – the end of muscle that is attached to a fixed

bone

Insertion – point where a tendon attaches muscle to

bone where there is movement

Flexibility – a joint’s ability to move through its full

range

bone where there is movement

Origin

Agonist

Insertion

Antagonist

Deltoids Trapezius

Triceps

Latissimus

dorsi

Gluteals

Hamstrings

Quadriceps

Abdominals

Biceps

Pectorals

Gastrocnemius

MUSCLES SIZE

Hypertrophy = Muscles

grow / get bigger i.e. due to training

Atrophy = Muscles lose

their size / get smaller i.e. due to stopping

training possibly due to

injury


1.2.5 – BONES

WHAT ARE THE FUNCTIONS OF THE SKELETON?

1. Protection – Ribs protect heart and lungs, Cranium

protects brain. 2. Support – firm, rigid and keep us upright. 3. Movement – Skeleton has ‘anchor points’ to which muscles

attach and act as levers. Long bones help creates the

leverage to apply the force.

4. Blood Production – red and white blood cells are produced

in the long bones. 5. Storage of minerals – calcium.

1. Cervical – 7 vertebrae forms

the neck and allows movement

at top of the spine.

2. Thoracic – 12 vertebrae. 10

are attached to ribs and help

movement whilst breathing.

3. Lumbar – 5 large and robust

vertebrae. This area allows

most movement.

4. Sacrum – 5 vertebrae which

become fused together in

adulthood. They form part of

the pelvic girdle.

5. Coccyx – 4 vertebrae here,

all fused together.

WHAT ARE THE 5 SECTIONS

OF THE VERTEBRAE?

HOW ARE BONES CLASSIFIED?

1. Long bones – Humorous, Femur

2. Short bones – Carpals and Tarsals.

3. Flat bones – Cranium, Scapula and

Sternum

4. Irregular bones – Patella and Vertebrae.

(odd shaped bones )

THE DEVELOPMENT OF BONES

Bones start off as cartilage and then become bone by

the process of Ossification.

Bones have a tough outer layer called the Periosteum

As development continues there are 3 centres of

ossification: in the diaphysis (middle) and epiphyses (end).

Ossification - The development of bone from cartilage.

It occurs throughout childhood until adulthood.

Cranium

Sternum

Radius

Ulna

Humerus

Ribs

Clavicle Scapula

Carpals

Come

To

Learn

Spinal

Column

Metacarpals

Pelvis

Phalanges

Phalanges

Metatarsals Tarsals

Femur

Patella

Tibia

Fibula


WHAT TYPES OF JOINTS ARE THERE?

1. Fixed joints - Skull 2. Slightly moveable joints - Vertebrae

3. Synovial joints or Freely Moveable – Knee/Elbow

WHAT TYPES OF SYNOVIAL JOINTS ARE THERE?

1. Ball and Socket – movement in all directions and

rotation - Hip, Shoulder

2. Hinge – movement Flexion and Extension - Knee or

Elbow

3. Pivot – only rotation at Atlas and Axis at top of the

spine

4. Gliding – Little bit of movement in all directions tarsals

and carpals

5. Condyloid – movement forwards and backwards, left to

right - in the wrists

IN WHAT WAYS DO JOINTS MOVE?

1. Flexion: decreasing the angle at a joint.

2. Extension: increasing the angle at a joint.

3. Adduction: movement of a limb towards the body

4. Abduction: movement of a limb away from the body.

5. Rotation: movement of a limb in a circular or part circular

direction.

Gastrocnemius

TENDON

(Achilles)

LIGAMENT

Bone

Cartilage

Bone

TENDONS

Attach muscle to bone

Strong, non-elastic

connective tissue

Joint stability

LIGAMENTS

Attach bone to bone

Very strong elastic fibres

Joint stability

CARTILAGE

Covers joints to allow bones to rub

smoothly

Acts as shock absorber

Produces synovial fluid

LIGAMENT

SYNOVIAL JOINT

Example – The Knee

WHAT ARE TENDONS,

LIGAMENTS & CARTILAGE?

Rotation


DANGER Ask - am I in danger? ... Is the collapsed person in danger?

Send for medical help

RESPONSE Conscious Unconscious

AIRWAY

Make comfortable

Check Airway, Breathing, Circulation

Check for injury

Put in recovery position

Clear airway & tilt head

Look, listen, feel for breathing

BREATHING

Breathing

Keep in recovery position

Check Airway, Breathing,

Circulation

Check for injury

Not Breathing

Put on back

Start mouth to mouth ventilation

Give 2 full breaths

Check circulation

CIRCULATION

Pulse Present

Keep on back

Continue M.M.V

Check pulse & breathing

Pulse Absent

Start cardiopulmonary

resuscitation

(CPR)

Check pulse & breathing

1.2.5 – INJURIES

HOW TO

PREVENT INJURY

Warm-up and cool-

down practices

Balance competition in terms of

Grading

Skill levels

Age

Weight

Sex

Wearing correct

clothing/footwear;

Protective clothing/equipment

for different sports

Understand Rules of

the game

EMERGENCIES – WHEN SOMEONE COLLAPSES

RECOVERY POSITION

When a person is unconscious we place them in this position to

prevent them:

1. from being sick

2. from choking

3. from their tongue falling back and blocking the airway

After placing a person in this position, dial 999 for help. You must

keep checking their breathing every 2-3 minutes until help

arrives.


1

BONE & JOINT INJURIES

RECOIGNITION

Recent blow or fall

Snapping sound

Difficulty moving limb

Pain worse when moving

Deformity – limb unusual shape

Swelling, bruising

Signs of shock

ACTION

Keep him/her still & comfortable

Support injured part

Bandage injured part to their

body/limb

Reassure him/her

Send for medical help

SOFT TISSUE INJURIES Includes;

Sprains

Strains – tennis elbow / golfers elbow

Cartilage damage

Tendon and ligament damage

Minor injuries – cuts, grazes and bruises

TREATMENT – R.I.C.E

REST – Rest the injured part to prevent further injury

ICE – Apply ice or a cold compress to reduce blood flow,

pain and swelling

COMPRESSION – Compress the injury to reduce bleeding

and swelling

ELEVATION – Elevate the injured part to reduce bleeding,

swelling and throbbing

HARD TISSUE INJURIES These are injuries to the bone and include;

Fractures

Dislocations

FRACTURES – break in the bone. There are two types;

1. Simple (closed) fracture– bone stays under the skin

2. Compound (open) fracture – Bone breaks through the skin

3. Greenstick fracture - a fracture in a young, soft bone in

which the bone bends and partially breaks

STRESS FRACTURES – Small cracks in the bone. Often an overuse

injury and caused by running too much in a hard surface. We need to;

Use ice to reduce inflammation

Get immediate rest

Keep fit doing over activities

Check running and footwear for problems

DISLOCATIONS – Bone at a joint is forced out of its normal position.

Also could be possible ligament damage around the joint. Could be

caused by strong force wrenching the bone e.g. rugby tackle.

All dislocations should be treated as a fracture.

OSTEOPOROSIS – Brittle bones caused by a lack of minerals in the

bone, mainly calcium. Reduced by regularly doing weight bearing

exercises. Vitamin D helps to strengthen the bones.

2

SPORTS INJURIES continued…

Tupton Hall School

GCSE Physical Education Glossary

Aesthetic Something performed with beauty and sensitivity, pleasing the

performer and the spectator

Aerobic With Oxygen.

Energy expended over a long period of time which requires oxygen

Agility The ability to move the body in space at speed under control.

Anabolic Steroids Drugs that mimic the male sex hormone testosterone and promote

bone and muscle growth.

Anaerobic exercise Without Oxygen.

Energy expended in short bursts, which does not require oxygen

Anorexic Pertaining to anorexia – a prolonged eating disorder due to loss of

appetite

Athlete’s foot A FUNGAL infection of the feet, usually between the toes

Atrophy Wastage of muscle marked by the muscles loss of shape and

strength

Balance

The ability to retain the body’s centre of mass (gravity) above the

base of support static (stationary), or dynamic (changing),

conditions of movement, shape and orientation

Beta Blockers Drugs that are used to control heart rate and that have a calming

and relaxing effect

Blood Pressure The force exerted by circulating blood on the walls of the blood

vessels

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

Cardiac Output The amount of blood ejected from the heart in one minute

Cardiovascular endurance The ability of the heart and lungs to operate efficiently during an

endurance event

Cartilage A tough form of tissue which covers and protects the ends of

bones, and acts as a buffer where two bones meet at a joint.

Competence

The relationship between: skill, the selection and application of

skills, tactics, strategies and composition. The ability of the body

and mind to cope with the activity.

Concussion A head injury which may cause a person to become unconscious,

dizzy or disorientated

Conditioned game Where the rules or the way a game is played is changed during a

practice session to work on a particular aspect

Coordination The ability to use two or more body parts together

Dehydration Rapid loss of water from the body

Diastolic pressure The pressure of the blood flow in the arteries when the left

ventricle relaxes

Differentiate A way of making a physical activity harder or easier in training or

practice

Diuretics Drugs that elevate the rate of bodily urine excretion

Ectomorph A somatotype, (or body type) where a person is linear, often slim

with thin arms and shoulders

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Endomorph A body type characterised by a round shape, often short with a

high proportion of body mass as fat

Erythropoietin (EPO) A type of peptide hormone that increases the red blood cell count

Exercise

A form of physical activity done to maintain or improve health

and/or physical fitness, it is not competitive sport

Exhale To breathe out

Extra-curricular activity An activity which takes place at a school outside time-tabled

lesson time

Fast twitch muscle fibre Muscle fibres which contract very rapidly but tire quickly

Fitness The ability to meet the demands of the environment

FITT

Frequency, intensity, time, type (used to increase the amount of

work the body does, in order to achieve overload)

Flexibility The range of movement at a joint

Health A state of complete mental, physical and social wellbeing, and not

merely the absence of disease and infirmity

Heartbeat One contraction and one relaxation of the heart.

Hygiene Ways of maintaining cleanliness and health, good personal habits.

Individual 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.

Inspiration Air taken in when the diaphragm flattens and moves downwards.

Isotonic contraction Muscle contraction that results in limb movement

Joint A place where two or more bones meet

Lactic acid system

The breakdown of carbohydrates to provide energy, usually

functioning during activities lasting between one and three

minutes.

Ligaments Strong fibrous bands which stabilize joints and control movement

Mesomorph A somatotype or body type which is basically a ‘Y’shape. Well

muscled with wide shoulders, long arms and narrow waist.

Methods of Training Interval training, continuous training, circuit training, weight

training, Fartlek training, cross training

Muscle tone The tension which remains in the muscles even at rest.

Muscular endurance The amount of dynamic strength in a muscle, its ability to keep

working for long periods.

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 Extremely fat or overweight.

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

Over Weight Having weight in excess of normal

Oxygen debt A state where the body has used more oxygen than it can supply.

PAR Q Physical activity readiness questionnaire

Passive stretching Flexibility exercise where a performer stretches by pushing

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against something.

Peptide Hormones Drugs that cause the production of other hormones

Performance How well a task is completed

Performance enhancing drug A type of unlawful drug which can help to improve performance.

Posture The position in which a person holds their body.

Power The ability to do strength performances quickly (power = strength

x speed)

Progressive Overload To gradually increase the amount of overload so that fitness gains

occur, but without potential for injury

Pulse rate The rate per minute at which the heart beats.

Reaction Time The time between the presentation of a stimulus and the onset of

a movement

Reversibility Any adaptation that takes place as a consequence of training will

be reversed when you stop training

Recovery The time required for the repair of damage to the body caused by

training or competition

RICE Rest Ice Compression Elevation

Recovery position The position in which a casualty should be placed when first aid is

needed

Slow twitch fibre Muscles fibres which contract slowly and repeatedly for long

periods.

SMART Targets Specific, Measureable, Achievable, Realistic, Time-Bound

Somatotype Body types (see ectomorph, endomorph, mesomorph)

Specificity Matching training to the requirements of an activity

Speed Time taken to cover a distance

Stimulants Drugs that have an effect on the central nervous system, such as

increased mental and/or physical alertness

Stroke Volume The volume of blood pumped out of the heart by each ventricle

during one contraction

Synovial joint A joint which has a large range of mobility.

Systolic pressure The pressure of the blood in the arteries when the left ventricle

contracts.

Target Zone The range within which an individual needs to work for aerobic

training to take place (60-80 per cent of maximum heart rate)

Tendon Fibrous tissue which joins a muscle to bone.

Tidal volume The amount of air breathed in and out during normal breathing.

Underweight Weighing less than is normal, healthy or required

Vein A thin blood vessel which transports blood.

Vertebral column The groups of vertebrae which make up the spine.

Warm down/Cool down A period of gentle exercise after taking part in a physical activity

to allow the body to recover safely and return to its normal state.

Warm up A preparation period before taking part in a physical activity.

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