GCSE PE Revision Guide AQA Paper 1 Bishop
GCSE PE Revision Guide AQA Paper 1 Bishop Stopford School PE Faculty Sept 2019 -20
Functions of the skeleton 1. Support 2. Protection of vital organs by flat bones 3. Movement 4. Structural shape and points for attachment 5. Mineral storage 6. Blood cell production. Bones: Cranium, Vertebrae, Scapula, Humerus, Ribs, Sternum, Radius, Ulna, Pelvis, Femur, Tibia, Patella, Fibula, Talus Structure of the Skeleton The skeleton provides a point of attachment for muscles – when muscles contract they pull the bone. Short bones enable finer controlled movements Long bones enable gross movement Flat bones for protection of vital organs Muscles and Movement Muscles: Latissimus Dorsi Deltoid Rotator cuffs Pectorals Biceps Triceps Abdominals Hip flexors Gluteals Hamstring Quadriceps Gastrocnemius Tibialis anterior Antagonistic Muscle Action Muscles work to move the bones of the skeleton. Muscles work to move the bones at the JOINTS. All muscles work in pairs (Antagonistic Pairs) While one contracts (shortens) the other relaxes (gets longer). Agonist– produces the movement. It is the working muscle that is contracting/shortening. Antagonistic - relaxing muscle/lengthening. Tendons Function - attach muscle to bone
Joints Hinge Knee (Femur, Tibia, Fibula), Elbow (Humerus, Ulna + Radius) Ankle (Tibia, Fibula + Talus) Ball and Socket Hip (Pelvis + Femur) Shoulder (Scapula + Humerus) Flexion Abduction Rotation Joints & Movement Extension Adduction Circumduction Hinge Joints: Flexion & Extension Types of Muscle Contraction Ball & Socket Joints: Flexion, Extension, Abduction, Adduction & Rotation Isotonic Contraction This is a muscle contraction where the muscle changes length when it contracts. Isotonic contraction can be concentric (when the muscle shortens or eccentric (when the muscle lengthens) When a question mentions “lowering” the likelihood is there is a eccentric contraction taking place. Any other time it is likely to be a concentric contraction. Isometric Contraction This is a muscle contraction where the length of the muscle does not change. This means there is no movement created
Gas exchange Structure of a synovial joint Alveoli This happens at the alveoli Cartilage Reduces friction, acts as a shock absorber Joint Capsule Bursae – A fluid filled sac Muscle Features that assist in gaseous exchange: - large surface area of alveoli - moist thin walls (one cell thick) - short distance for diffusion (short diffusion pathway) - lots of capillaries - large blood supply - movement of gas from high concentration to low concentration. Oxygen combines with haemoglobin in the red blood cells to form Oxyhaemoglobin. Haemoglobin can also carry Carbon dioxide. Pathway of air Blood Vessels Nose Mouth Bronchi Trachea Bronchioles Valves open due to pressure and close to prevent backflow Alveoli The blood can be redistributed during exercise through Vasodilation (blood vessels widen) and Vasoconstriction (blood vessels become narrower)
Structure of the heart Mechanics of Breathing Capillaries around the lungs Intercostal muscles relax Intercostal muscles contract Vena Cava Veins back to the heart Capillaries around the muscles Arteries to the rest of the body Filling of the heart = Diastole Ejection of blood away from the heart = Systole Cardiac Output The amount of blood ejected from the heart in one minute or Stroke Volume The volume of blood pumped out of the heart by each ventricle during one contraction. Cardiac Output (Q) = Stroke volume x Heart rate Spirometer Trace The graph below shows a typical spirometer trace at rest.
Aerobic and Anaerobic Exercise Aerobic: With oxygen. When exercise is not too fast and is steady, the heart can supply all the oxygen that the working muscles need. Excess post-exercise oxygen consumption (EPOC) EPOC refers to the amount of oxygen needed to recover after exercise. EPOC enables lactic acid to be converted to glucose, carbon dioxide and water (using oxygen). It explains why we continue to breathe deeply and quickly after exercise. The recovery process from vigorous exercise Cool down – maintain Glucose + oxygen → energy + carbon dioxide + water Anaerobic: Without oxygen. When exercise duration is short and at high intensity, the heart and lungs cannot supply blood and oxygen to muscles as fast as the respiring cells need them. elevated breathing rate/heart rate (blood flow), stretching, removal of lactic acid Manipulation of diet – rehydration, carbohydrates for energy Ice baths/massage – prevention of delayed onset of muscle soreness (DOMS). Glucose → energy + lactic acid
Immediate, Short and Long term effects of exercise First, second and third class lever systems 1 2 3 F L E Immediate effects during exercise - Hot/sweaty/red skin - Increase in depth and frequency of breathing - Increased heart rate Short term effects (up to 24 -36 hours after) - tiredness/fatigue - light headedness - nausea - aching/delayed onset of muscle soreness (DOMS) cramp Effort arrow direction Mechanical Advantage Mechanical advantage = effort arm ÷ weight (load) arm. The most common lever in the human body is third class levers. This is because they allow for quick movement ideal in sport, however it requires a large effort to move a relatively small load. Long term effects (months and years of exercising) - body shape may change - improvements in specific components of fitness - build muscle strength - improve muscular endurance - improve speed - improve suppleness - build cardio-vascular endurance - improve stamina - increase in the size of the heart (hypertrophy) - lower resting heart rate (bradycardia). 1 st Class Effort Fulcrum 3 rd Class 2 nd Class Load Fulcrum Load Effort Fulcrum Effort Load
Components of Fitness Planes and Axes Sagittal Plane (Flex-Ext) Frontal Plane (Abd-Add) Agility Balance Coordination Cardiovascular Endurance (Aerobic Power) Transverse Plane (Rot) Transverse Axis (Flex-Ext) Flexibility Sagittal Axis (Abd – Add) Longitudinal Axis (Rot) Axis Plane Example of sport movement Movements available Sagittal Frontal Cartwheel Abduction/ Adduction Transverse Sagittal Somersault Flexion Extension Longitudinal Transverse Pirouette Rotation Muscular Endurance Power (Anaerobic Power) Reaction Time Strength Speed
Testing the components of fitness Agility – Illinois Agility Test Balance – Stork Balance Cardiovascular endurance - Multi Stage Fitness Test Coordination – Wall Toss Test Flexibility – Sit and Reach Test Muscular endurance – Sit-Up Bleep Test Power/explosive strength (anaerobic power) – Vertical Jump Test Reaction time – Ruler Drop Test Reasons for and limitations of fitness testing Why use fitness testing? - to identify strengths and/or weaknesses -- to monitor improvement - to show a starting level of fitness - to compare against norms of the group/ national averages - to motivate/sets goals Limitations of fitness testing: - tests are often not sport specific/too general - they do not replicate movements of activity - they do not replicate competitive conditions required in sports - they must be carried out with the correct procedures to increase validity Qualitative Maximal strength – One Rep Max Test More of a subjective than an objective appraisal. Involving opinions relating to the quality of a performance rather than the quantity (eg score, placing, number). Speed – 30 Metre Sprint Test Quantitative Strength – Handgrip Dynamometer Test A measurement which can be quantified as a number, eg time in seconds or goals scored. There is no opinion expressed (qualitative). It is a fact.
Principles of Training and Overload SPORT Specificity Progressive Overload Reversibility Tedium Key principles of overload: Circuit training – consider space available, equipment FITT Frequency Intensity Time Type Calculating Intensities and Training Thresholds Training thresholds = The actual boundaries of the target zone. Maximum Heart Rate = 220 - Age Types of Training available, number of circuit stations, work: rest ratio, the content/demand of the circuit can be altered in order to improve different components of fitness. Continuous training – sustained exercise at a constant rate (steady state) without rests, involving aerobic demand for a minimum of 20 minutes, eg running, swimming, rowing, cycling. Fartlek training – varying speed, terrain and work: rest ratios. Interval training/high intensity interval training (HIIT) - periods of exercising hard, interspersed with periods of rest or low intensity exercise. Static stretching – a way to stretch to increase flexibility, held (isometric) for up to 30 seconds, using correct technique, advisable to avoid over stretching. Weight training – choice of weight/exercise depends on fitness aim, eg strength/power training or muscular endurance, the importance of safe practice/lifting technique, the need for spotters. Training for strength/power training (high weight/low reps – above 70% of one rep max, approximately three sets of 4– 8 reps) Plyometric training – use of plyometric exercises, eg Training to improve muscular endurance (low weight/high reps bounding, depth jumping, to increase power. – below 70% of one rep max, approximately three sets of 12– 15 reps).
High Altitude Training The 3 Training Seasons Altitude training can be an effective form of training for those who perform predominantly aerobically. 1 - Pre-season/preparation – How it works? - there is less oxygen in the air and oxygen carrying capacity is reduced - the body compensates by making more red blood cells to carry oxygen. maintain fitness levels, work on specific skills 3 - Post-season/transition – rest and light aerobic Who would it benefit? Athletes who require high levels of Cardiovascular endurance Limitations - Can be difficult to complete training as it is so intense - Athletes may suffer from altitude sickness. - The benefits can then be lost quite quickly general/aerobic fitness, specific fitness needs 2 - Competition/peak/playing season – Considerations to prevent injury - Over training should be avoided, eg appropriate weight - Appropriate clothing and footwear should be worn - Taping/bracing should be used as necessary - Hydration should be maintained - Stretches should not be overstretched or bounce - Technique used should be correct, eg lifting technique
Cooling down Warming up Cooling down should include: Warming up should include: 1 - Maintain elevated breathing and heart rate, eg walk, jog 2 - Gradual reduction in intensity 3 - Stretching 1 - Gradual pulse raising activity 2 -Dynamic stretching 3 -Skill based practices/familiarisation 4 - Mental preparation The benefits of cooling down are: - allowing the body to recover - the removal of lactic acid/CO 2/waste products - prevent (delayed onset of) muscle soreness/DOMS. The benefits of warming up are: - effect on body temperature - range of movement increased - gradual increase of effort to full pace - psychological preparation - practice of movement skills through the whole range of movement - injury prevention. • • Considerations to prevent injury a warm up should be completed over training should be avoided, eg appropriate weight appropriate clothing and footwear should be worn taping/bracing should be used as necessary hydration should be maintained stretches should not be overstretched or bounce technique used should be correct, eg lifting technique appropriate rest in between sessions to allow for recovery.
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