GCSE PHYSICAL GCSE PHYSICAL EDUCATIONEDUCATION

EASTER REVISION COURSEEASTER REVISION COURSE

Section A: Factors affecting Section A: Factors affecting participation in physical activityparticipation in physical activity

1.1. Reasons for taking part in physical activity.Reasons for taking part in physical activity.

2.2. Body compositionBody composition

3.3. DietDiet

4.4. SomatotypesSomatotypes

5.5. Cardiovascular fitness 1Cardiovascular fitness 1

6.6. Cardiovascular fitness 2Cardiovascular fitness 2

Section B: Training and ExerciseSection B: Training and Exercise

7.7. How training and fitness affect the heartHow training and fitness affect the heart

8.8. Respiratory fitnessRespiratory fitness

9.9. The effects of exerciseThe effects of exercise

10.10. The principles of TrainingThe principles of Training

11.11. Types of trainingTypes of training

12.12. Muscular strength and muscular Muscular strength and muscular enduranceendurance

Section C: Anatomy and physiologySection C: Anatomy and physiology

13.13. BonesBones

14.14. JointsJoints

15.15. MusclesMuscles

Section D: SafetySection D: Safety

16.16. Flexibility, risk assessment and postureFlexibility, risk assessment and posture

17.17. Motor skills and drugs in sportMotor skills and drugs in sport

1. Reasons for taking part in physical 1. Reasons for taking part in physical activity.activity.

Reasons why take part in sportReasons why take part in sport

1.1. PhysicalPhysical

2.2. SocialSocial

3.3. PsychologicalPsychological

Hints and Tips:Hints and Tips:

In the examination you will need to be In the examination you will need to be able to relate the reasons for taking able to relate the reasons for taking part in certain sports to a certain profile.part in certain sports to a certain profile.

Make sure you can adapt the reason Make sure you can adapt the reason you have learnt for different types of you have learnt for different types of sports people.sports people.

Different assets for different sportsDifferent assets for different sports

There are many different factors that affect There are many different factors that affect participation and performance. Examplesparticipation and performance. Examples Body buildBody build SpeedSpeed EnduranceEndurance StrengthStrength PowerPower

Hints and TipsHints and Tips

There are six skill related fitness factors (motor skills):There are six skill related fitness factors (motor skills): AgilityAgility BalanceBalance Co-ordinationCo-ordination PowerPower Reaction timeReaction time SpeedSpeed

THINK OF DIFFERENT SPORTS AND IN WHAT THINK OF DIFFERENT SPORTS AND IN WHAT ORDER THESE WOULD BE IMPORTANT.ORDER THESE WOULD BE IMPORTANT.

Other factorsOther factors

Performer’s social backgroundPerformer’s social background Psychological aspectsPsychological aspects

Health, exercise, fitness and Health, exercise, fitness and performanceperformance

Definitions:Definitions:

You need to know the definitionsYou need to know the definitions

HealthHealth

Health is a state of complete mental,Health is a state of complete mental,

physical and social well-being not simply thephysical and social well-being not simply the

absence of disease or infirmity.absence of disease or infirmity.

ExerciseExercise

Exercise is a form of physical activity done Exercise is a form of physical activity done

primarily to improve one’s health and primarily to improve one’s health and

physical fitness.physical fitness.

FitnessFitness

Fitness is the ability to meet the demands of Fitness is the ability to meet the demands of

the environment.the environment.

PerformancePerformance

Performance is how well the task is Performance is how well the task is

completed.completed.

HygieneHygiene

Hygiene is a term related to the principles ofHygiene is a term related to the principles of

maintaining good health.maintaining good health.

Body compositionBody composition

Body composition is defined as ‘ theBody composition is defined as ‘ the

percentage of body weight which is fat,percentage of body weight which is fat,

muscle and bone’muscle and bone’

Optimum body weightOptimum body weight

This is a person’s most favourable weightThis is a person’s most favourable weight

considering their body shape or build.considering their body shape or build.

Hints and Tips:Hints and Tips:

Remember it is quite possible for two peopleRemember it is quite possible for two people

to be of the same heights and differentto be of the same heights and different

weights but both be at their optimum weight.weights but both be at their optimum weight.

Overweight, Overfat and ObeseOverweight, Overfat and Obese

Overweight is defined as having weight inOverweight is defined as having weight in

excess of normal, not harmful unlessexcess of normal, not harmful unless

accompanied by overfatness.accompanied by overfatness.

OverfatOverfat

Overfat is the term used to describe a Overfat is the term used to describe a

person who has too much body composition person who has too much body composition

as fat; men having more than 19% and as fat; men having more than 19% and

women 26%.women 26%.

ObeseObese

A term used to describe extremely A term used to describe extremely

overweight, often considered as 20-35%overweight, often considered as 20-35%

above normal, probably best described as above normal, probably best described as

an extreme overfat condition.an extreme overfat condition.

Hints and Tips: Learn to explain whyHints and Tips: Learn to explain why

optimum weight varies according to weight, sex,optimum weight varies according to weight, sex,

age, height, bone structure and muscle girth.age, height, bone structure and muscle girth.

Diet and SportDiet and Sport

Consider different dietary requirements for Consider different dietary requirements for

different sports.different sports.

Examples: Shot putter v Gymnast v LongExamples: Shot putter v Gymnast v Long

distance runner.distance runner.

Energy BalanceEnergy Balance

Weight loss and gain or keeping your weightWeight loss and gain or keeping your weightconstant are regulated by the amount ofconstant are regulated by the amount ofcalories (or Kilocalories) you eat.calories (or Kilocalories) you eat.

Hints and Tips: Make sure you can explainHints and Tips: Make sure you can explainthe reasons why an individual’s dietthe reasons why an individual’s dietdepends on body type and the sport theydepends on body type and the sport theytrain for.train for.

3. Diet3. Diet

Seven factors of a balanced diet.Seven factors of a balanced diet.1.1. CarbohydratesCarbohydrates2.2. FatsFats3.3. ProteinsProteins4.4. VitaminsVitamins5.5. MineralsMinerals6.6. WaterWater7.7. FibreFibre

4. Somatotypes4. Somatotypes

This is the technical name for body type,This is the technical name for body type,

also referred to as body build or physiquealso referred to as body build or physique

Scoring body typesScoring body types

Measurements are taken and a score isMeasurements are taken and a score isgiven out of seven.given out of seven.# Endomorph (fat score)# Endomorph (fat score)# Mesomorph (muscle score)# Mesomorph (muscle score)# Ectomorph (thinness score)# Ectomorph (thinness score)

Hints and Tips: Make sure you can explainHints and Tips: Make sure you can explaindifferent types of somatotypes to different sportsdifferent types of somatotypes to different sportsand how this affects performance.and how this affects performance.

5. Cardiovascular Fitness 15. Cardiovascular Fitness 1

Concerned with the fitness of Concerned with the fitness of

# the heart# the heart

# the blood# the blood

# the blood vessels# the blood vessels

The circulatory systemThe circulatory system

The heart works as a double pump.The heart works as a double pump.

The right hand side of the heart carries deThe right hand side of the heart carries de

oxygenated blood. oxygenated blood.

The left side oxygenated blood.The left side oxygenated blood.

The septum separates the two.The septum separates the two.

Where the blood goesWhere the blood goes

Blood is pumped away from the heart fromBlood is pumped away from the heart fromtwo routes.two routes.# to the lungs# to the lungs# to the working muscles# to the working muscles

Hints and Tips: Learn the anatomy of theHints and Tips: Learn the anatomy of theheart – atrium, ventricles, valves and bloodheart – atrium, ventricles, valves and blooddirection.direction.

The Pulmonary systemThe Pulmonary system

De-oxygenated blood:De-oxygenated blood:

right atrium – through the vena cava –right atrium – through the vena cava –

tricuspid valve – right ventricle – intotricuspid valve – right ventricle – into

pulmonary system – lungs – back to thepulmonary system – lungs – back to the

heart as oxygenated blood.heart as oxygenated blood.

The systemic systemThe systemic system

Left atrium – oxygenated blood – bicuspidLeft atrium – oxygenated blood – bicuspid

valve – left ventricle – semi lunar valve – outvalve – left ventricle – semi lunar valve – out

of aorta – to working body.of aorta – to working body.

Hints and Tips: If its going away from theHints and Tips: If its going away from the

heart, it starts with an A.heart, it starts with an A.

If its going to the heart it starts with a V.If its going to the heart it starts with a V.

6. Cardiovascular fitness 26. Cardiovascular fitness 2

Blood vesselsBlood vessels Arteries, veins, and capillaries all carry Arteries, veins, and capillaries all carry

blood but are constructed differently.blood but are constructed differently.

Hints and Tips:Hints and Tips:

Aorta – Arteries – Arterioles – Capillaries –Aorta – Arteries – Arterioles – Capillaries –

Venules – Veins – Vena CavaVenules – Veins – Vena Cava

BloodBlood

Blood plasmaBlood plasma Red cells (carry haemoglobin)Red cells (carry haemoglobin) Haemoglobin (attracts oxygen)Haemoglobin (attracts oxygen) White cells (fight infections)White cells (fight infections) Platelets (clot blood)Platelets (clot blood)

Section B - Training and FitnessSection B - Training and Fitness

How training and fitness affect the How training and fitness affect the heartheart

Heart rate – the number of times the heartHeart rate – the number of times the heart

beats beats per minute.per minute.

Maximum Heart Rate Maximum Heart Rate

220 – age = maximum heart rate220 – age = maximum heart rate

Stroke volumeStroke volume

The amount of blood pumped by the heartThe amount of blood pumped by the heart

with with each beateach beat

Cardiac OutputCardiac Output

the amount of blood pumped by the heartthe amount of blood pumped by the heart

each minuteeach minute

CO = HR x SVCO = HR x SV

Tests for cardiovascular fitnessTests for cardiovascular fitness

Multi stage fitness test (Bleep test)Multi stage fitness test (Bleep test) Cooper 12 minute run testCooper 12 minute run test Harvard step testHarvard step test

Hints and Tips: Know what resting HR,Hints and Tips: Know what resting HR,

working HR and recovery rates mean.working HR and recovery rates mean.

8. Respiratory fitness8. Respiratory fitness

BreathingBreathing Passage of airPassage of air AlveoliAlveoli Gaseous exchangeGaseous exchange Respiration and SportRespiration and Sport

BreathingBreathing

Role of ribs (intercostal muscles)Role of ribs (intercostal muscles) Role of diaphragmRole of diaphragm

Passage of airPassage of air

Through the nose which filters and warms Through the nose which filters and warms the air.the air.

Trachea – bronchus – bronchioles - alveoliTrachea – bronchus – bronchioles - alveoli

Alveoli and gaseous exchangeAlveoli and gaseous exchange

Alveoli – contact with capillaries – oxygen Alveoli – contact with capillaries – oxygen delivered to working muscles – carbon delivered to working muscles – carbon dioxide taken out.dioxide taken out.

Hints and Tips: Understand and explainHints and Tips: Understand and explain

gaseous exchange and relate it to sportinggaseous exchange and relate it to sporting

situations.situations.

9. The effects of exercise9. The effects of exercise

faster heart ratefaster heart rate quicker and deeper breathingquicker and deeper breathing rise in body temperaturerise in body temperature sweatingsweating muscle achemuscle ache

Hints and Tips: explain why these happen andHints and Tips: explain why these happen andlink these effects to the respiratory system.link these effects to the respiratory system.

Exercise and its effects on the heartExercise and its effects on the heart

Increase in stroke volumeIncrease in stroke volume Quicker recoveryQuicker recovery Slower resting heart rateSlower resting heart rate Increase in number of capillariesIncrease in number of capillaries Cardiovascular system – improved Cardiovascular system – improved

efficiency.efficiency.

Exercise – Aerobic and Anaerobic Exercise – Aerobic and Anaerobic exerciseexercise

Both systems improve with training.Both systems improve with training. Aerobic improvements in endurance.Aerobic improvements in endurance. Anaerobic improvements in events requiring Anaerobic improvements in events requiring

short bursts of energy.short bursts of energy.

10. The Principles of Training10. The Principles of Training

Consider individual needsConsider individual needs Consider specificityConsider specificity FITT principleFITT principle Consider OverloadConsider Overload Consider ProgressionConsider Progression Consider ReversibilityConsider Reversibility

11.Types of training11.Types of training

Interval training – periods of work followed Interval training – periods of work followed by periods of rest. High intensity – good for by periods of rest. High intensity – good for anaerobic work.anaerobic work.

Continuous training – working continuously Continuous training – working continuously at moderate to slow speed.at moderate to slow speed.

Fartlek – (speedplay) Running at various Fartlek – (speedplay) Running at various speeds over varying distances and terrain.speeds over varying distances and terrain.

Circuit – variety of exercises in a circuit.Circuit – variety of exercises in a circuit.

Muscular strength and muscular Muscular strength and muscular enduranceendurance

Muscular strength is the ability of the Muscular strength is the ability of the muscles to exert force, or the amount of muscles to exert force, or the amount of force required to produce a single maximum force required to produce a single maximum effort. E.g. Weight liftingeffort. E.g. Weight lifting

Muscular endurance is the ability to use the Muscular endurance is the ability to use the voluntary muscles many times without voluntary muscles many times without getting tired.getting tired.

Different muscular contractionsDifferent muscular contractions

Isotonic contraction – the muscle has Isotonic contraction – the muscle has contracted and movement has taken place.contracted and movement has taken place.

Isometric contraction - the muscle has Isometric contraction - the muscle has contracted but no movement has taken contracted but no movement has taken place.place.

Section C: Anatomy and physiologySection C: Anatomy and physiology

13. Bones13. Bones

Label the skeletonLabel the skeleton Types of bones according to their functionTypes of bones according to their function Bones of the vertebraeBones of the vertebrae How bones are madeHow bones are made

14. Joints14. Joints

A joint is where two or more bones meet.A joint is where two or more bones meet. Different types of jointsDifferent types of joints Synovial jointsSynovial joints Movement possibilitiesMovement possibilities

Synovial jointsSynovial joints

Know the role of hyaline cartilage synovial Know the role of hyaline cartilage synovial fluid and membrane. Give examples – Knee fluid and membrane. Give examples – Knee joint.joint.

Joint movementsJoint movements

flexionflexion extensionextension adductionadduction abductionabduction rotationrotation

Hints and Tips: Learn these movements andHints and Tips: Learn these movements andjoints associated with these movements.joints associated with these movements.

15 Muscles15 Muscles

Types of MusclesTypes of Muscles VoluntaryVoluntary InvoluntaryInvoluntary CardiacCardiac

Muscle fibresMuscle fibres

Fast twitch (work quickly but also tire quickly)Fast twitch (work quickly but also tire quickly) Slow twitch( rich in oxygen, work for long periods)Slow twitch( rich in oxygen, work for long periods) Muscle tone – muscle is always ready for action Muscle tone – muscle is always ready for action

and this is known as muscle tone.and this is known as muscle tone.

Hints and Tips: Hints and Tips:

Hypertrophy - when muscles get biggerHypertrophy - when muscles get bigger

Atrophy - when muscles get smaller.Atrophy - when muscles get smaller.

Ligaments, tendons and cartilageLigaments, tendons and cartilage

In order for joints to move they must be held In order for joints to move they must be held together with ligaments which join bone to together with ligaments which join bone to bone.bone.

Tendons hold muscle to boneTendons hold muscle to bone Cartilage covers the end of bones to prevent Cartilage covers the end of bones to prevent

rubbing (friction)rubbing (friction)

MusclesMusclesYou have to locate the following:You have to locate the following: DeltoidsDeltoids Pectoralis majorPectoralis major BicepsBiceps AbdominalsAbdominals QuadricepsQuadriceps TrapeziusTrapezius TricepsTriceps Latissimus DorsiLatissimus Dorsi Gluteus MaximusGluteus Maximus HamstringsHamstrings GastrocnemiusGastrocnemius

Section D: SafetySection D: Safety

Flexibility, risk assessment and Flexibility, risk assessment and postureposture

Flexibility is the range of movement possible Flexibility is the range of movement possible at a joint. at a joint.

It is affected by a number of things including It is affected by a number of things including muscle length and the joint structure.muscle length and the joint structure.

Risk and safety aspects associated Risk and safety aspects associated with taking part in sportwith taking part in sport

Injuries happen in sport happen, but can beInjuries happen in sport happen, but can be

reduced through:reduced through: Obeying the rulesObeying the rules Correct clothing and equipmentCorrect clothing and equipment Balanced competitionBalanced competition Warming Up and cooling downWarming Up and cooling down

Sports InjuriesSports Injuries

Injuries to joints:Injuries to joints: twisted ankle jointstwisted ankle joints dislocationsdislocations torn cartilagetorn cartilage overuse injuries – tennis elbow, golf elbowoveruse injuries – tennis elbow, golf elbow

Hints and Tips: Make sure you can recogniseHints and Tips: Make sure you can recognisethe signs and symptoms of these types ofthe signs and symptoms of these types ofinjuries.injuries.

Skin damageSkin damage

Fractures – open and closedFractures – open and closed CutsCuts GrazesGrazes BlistersBlisters BruisesBruises

RICERICE

R – RestR – Rest I – IceI – Ice C – CompressionC – Compression E - ElevateE - Elevate

Hypothermia, Dehydration, Hypothermia, Dehydration, Unconsciousness, Concussion.Unconsciousness, Concussion.

Hypothermia – body temp falls below 35 cHypothermia – body temp falls below 35 c Dehydration – occurs during long duration or Dehydration – occurs during long duration or

extreme heat conditions. Recognised by tiredness, extreme heat conditions. Recognised by tiredness, nausea and dizziness.nausea and dizziness.

Unconsciousness – caused by reduced supply of Unconsciousness – caused by reduced supply of blood, heart attack, stroke, shock, hypothermia, blood, heart attack, stroke, shock, hypothermia, epilepsy, suffocation or drowningepilepsy, suffocation or drowning

Causes – blows to the head or the jaw.Causes – blows to the head or the jaw. Concussion – occurs normally when there is a Concussion – occurs normally when there is a

blow to the head, maybe become unconscious, blow to the head, maybe become unconscious, cold and have a high pulse rate.cold and have a high pulse rate.

DR ABCDR ABC

When someone is unconscious:When someone is unconscious:

D – DangerD – Danger

R – ResponseR – Response

A – AirwaysA – Airways

B – BreathingB – Breathing

C – CirculationC – Circulation

PosturePosture

Posture is the ability to maintain the relativePosture is the ability to maintain the relative

position of parts of the body.position of parts of the body.

Hints and Tips: Explain the importance ofHints and Tips: Explain the importance of

good posture.good posture.

17. Motor skills and drugs in sport17. Motor skills and drugs in sport

6 motor skills:6 motor skills: Agility – ability to change position of body quickly.Agility – ability to change position of body quickly. Balance – ability to retain the centre of mass of the body Balance – ability to retain the centre of mass of the body

above the base of support.above the base of support. Co-ordination – ability to use two or more parts of the body.Co-ordination – ability to use two or more parts of the body. Power – ability to do strength performances quickly Power – ability to do strength performances quickly

(power=strength x speed).(power=strength x speed). Reaction time – the time between the presentation of Reaction time – the time between the presentation of

stimulus and the movement response to it.stimulus and the movement response to it. Speed – ability to perform a movement or cover a distance Speed – ability to perform a movement or cover a distance

in a short period of time.in a short period of time.

DrugsDrugs

A drug is a substance that can be taken in aA drug is a substance that can be taken in a

variety of ways to produce expected andvariety of ways to produce expected and

welcome physical/psychological effects on awelcome physical/psychological effects on a

person taking it.person taking it.

Side affect of taking drugsSide affect of taking drugs

CancerCancer CHDCHD Damage to CV systemDamage to CV system Respiratory illnessRespiratory illness High blood pressureHigh blood pressure DehydrationDehydration Cirrhosis of liver (alcohol)Cirrhosis of liver (alcohol) AddictionAddiction

Prohibited substancesProhibited substances

StimulantsStimulants narcotics and analgesicsnarcotics and analgesics Anabolic steroidsAnabolic steroids DiureticsDiuretics Peptide, chemical and physical Peptide, chemical and physical

manipulationsmanipulations

Prohibited methodsProhibited methods

Blood dopingBlood doping