GCSE PE REVISION YEAR 11 GCSE PE REVISION

GCSE PE REVISION YEAR 11

GCSE PE REVISION Benefits of exercise can be…………. 1. SOCIAL 2. MENTAL 3. PHYSICAL

GCSE PE REVISION EXPLAIN THESE TERMS… 1. PHYSICAL CHALLENGE 1. ASTHETIC APPRECIATION

GCSE PE REVISION • INFLUENCES ON A PERSONS INVOLVEMENT IN PHYSICAL ACTIVITY ARE…. 1. 2. 3. 4. 5. Cultural Health and Well-being Image People Socio-economic 6. Resources

GCSE PE REVISION ROLES IN SPORT

GCSE PE REVISION SPORTS PARTICIPATION PYRAMID Elite/ Excellence Performance Participation Foundation

GCSE PE REVISION SPORTING INITIATIVES TOP LINK START-STAYSUCCEED SPORTS EQUIPMENT

GOVERNMENT INITIAIVES PESSCL ( PE School Sport and Club Links) • aim- Increase opportunities for 5 -16 year olds • Strengthens links between schools and local sports clubs • Development of the school sports partnership

GCSE PE REVISION FITNESS HEALTH EXERCISE state of complete physical, mental and social well-being and not merely the absence of disease or infirmity” The ability to meet the demands of the environment Planned, structured and repeated body movements done to improve one or more components of physical fitness

GCSE PE REVISION QUESTION TIME If you are physically fit does this mean that you are healthy? Explain your answer WON THE TOUR DE FRANCE 7 TIMES IN A ROW!

GCSE PE REVISION HEALTH RELATED Cardiovascular fitness Muscular Strength Muscular Endurance SKILL RELATED Power Coordination Reaction time Agility Flexibility Body Composition Balance Speed

Principles of Training s SPECIFICITY P PROGRESSIVE OVERLOAD O R REST AND RECOVERY I INDIVIDUAL NEEDS FITT

Threshold • * 120% Increasing the amount of physical work you do in order to increase your fitness 100% • * Similar to progressive overload, however it gives a clear 80% guideline for. Threshold safe working levels (provided the individual is healthy) 60% • * Suggested that the average performer should train 40% Attheir whatmaximum point in theheart training between 60 and 80 per cent of rate session was the athlete at threshold ? • 20%How do we work out maximum working heart rate? 0% 0 -10 minutes 10 -20 minutes 20 -30 minutes 30 -40 minutes

GCSE PE REVISION GOAL SETTING: • • • SPECIFIC MEASURABLE ACHEIVABLE REALISTIC TIMEBOUND

GCSE PE REVISION FARTLEK CROSS TRAINING CIRCUIT Methods of training WEIGHT TRAINING CONTINUOUS INTERVAL

GCSE PE REVISION AEROBIC VS ANAEROBIC

Components of a Healthy Diet TASK: unscramble the words below: 7. BFIER 1. CSAERTBOHDRAY 6. TEWRA 2. EIPRONT 5. MINRAELS 4. MIVITNSA 3. TAF

Components of a Healthy Diet The answers…. 7. FIBRE 1. CARBOHYDRATES 6. WATER 2. PROTEIN 5. MINERALS 4. VITAMINS 3. FAT

GCSE PE REVISION MACRO NUTRIETS • Needed in large amounts in your diet • CHO, fat, protein MICRO NUTRIENTS • Needed in small amounts • Vitamins and minerals

TIMING OF DIETARY INTAKE VASCULAR SHUNT MECHANISM • When you exercise blood is needed at the muscles • The vascular shunt mechanism is where the blood vessels contract at places where the blood is not needed so readily to force the blood ( shunt it) to places it is needed like your muscles during exercise and your digestive system when you have just eaten • You get a stitch as a result of not leaving enough time between eating and doing physical activity as not enough blood goes to the digestive system as it is needed more readily at the muscles

SOMATOTYPES ECTOMORPH • • Tall Thin Narrow shoulders and hips Example athletes: high jumpers, long distance runners MESOMORPH • • Muscular physique Wide shoulders, narrow hips • Example athletes: Sprinters, swimming, rowing ENDOMORPH � � � Short Dumpy Narrow shoulders, wide hips � Example athlete: sumo wrestlers

GCSE PE REVISION WEIGHT TERMS: UNDE OBESE RWEI OVERFAT OVERWEIGHT C I X E R O AN GHT

OPTIMUM WEIGHT • The ideal weight for different types of athletes will depend on the demands of their sport. Why will the below 2 athletes need to differ in weight?

GCSE PE REVISION TYPE OF DRUG EFFECT ON PERFORMANCE SIDE EFFECT ANABOLIC STEROIDS Increase muscle mass DRUGS Increases blood pressure BETA BLOCKERS Lower heart rate-calming effect Lowers heart rate to dangerous levels STIMULANTS Increases alertness Insomnia, high blood pressure DIURETICS Increase rate of urination- lose weight faster. Masking agent Dehydration EPO (PEPTIDE HORMONES) Increase no of red blood cellsincreases body capacity to carry oxygen Increased risk of blood clots NARCOTIC ANALGESICS Reduce the feeling of pain Make injuries worse RECREATIONAL DRUGS Variety of effects: Alcohol can calm and nicotine can increase alertness as can caffeine Increased risk of cancer. Alcohol and caffeine can cause dehydration

SPRAIN

STRAIN

DISLOCATION

CONCUSSION

TENNIS ELBOW

GREEN STICK FRACTURE

STRESS FRACTURE

SIMPLE FRACTURE

GOLFERS ELBOW

GCSE PE REVISION PREVENTING INJURIES

GCSE PE REVISION CARDIOVASCULAR SYSTEM Key terms: KEY TERM EXPLANATION Heart Rate Number of times the heart beats per minute Stroke Volume The amount of blood ejected from the heart per beat Cardiac Output The amount of blood ejected from the heart per minute Blood pressure Force exerted by the circulatory blood against the blood vessel walls Cholesterol Fatty substance carried in the blood by lipoproteins which comes in 2 forms (HDL/LDL)

GCSE PE REVISION CARDIOVASCULAR SYSTEM IMMEDIATE EFFECTS LONG TERM EFFECTS HEALTH EFFECTS Increased working heart rate Cardiac Hypertrophy Healthier arteries and veins Increased blood pressure Increased stroke volume Increased cardiac output Vascular shunting of blood to working muscles Lower resting heart rate Reduced chance of CHD Quicker recovery rate Increases HDL and lowers LDL Lower blood pressure at Lower blood pressure= rest lower chance of angina, strokes etc

GCSE PE REVISION CARDIOVASCULAR SYSTEM SMOKING • Increases Heart rate • Reduces the amount of HDL In the blood • Increases the tendency for the blood to clot ALCOHOL • Chronic alcohol can cause hypertension • Damage the heart tissue

GCSE PE REVISION RESPIRATORY SYSTEM Key terms: KEY TERM EXPLANATION ALVEOLI Air sacs where gaseous exchange take place TIDAL VOLUME The amount of air expired and inhaled with each normal breath VITAL CAPACITY The amount of air that can pass in and out of the lungs through maximum inhalation and exhalation OXYGEN DEBT The extra oxygen consumed during recovery compared to that consumed at rest

GCSE PE REVISION RESPIRATORY SYSTEM IMMEDIATE EFFECTS LONG TERM EFFECTS Increased Breathing rate Improved efficiency of the lungs Increased depth of breathing More alveoli become available for gaseous exchange Oxygen debt created if working anerobically HEALTH EFFECTS

GCSE PE REVISION RESPIRATORY SYSTEM SMOKING • Damages the alveoli • Cause lung cancer due to build up of tar

GCSE PE REVISION Muscular system DELTOIDS PECTORALS TRAPEZIUS BICEPS ABDOMINALS QUADRICEPS TRICEPS LATISSIUMUS DORSI GLUTEALS HAMSTRINGS GASTROCNEMIUS

GCSE PE REVISION Muscular System JOINT MOVEMENTS: MOVEMENT EXPLANATION FLEXION Angle at the joint is getting smaller EXTENSION Angle at the joint is getting bigger ABDUCTION Movement away from the body ADDUCTION Movement towards the body ROTATION Movement around the joint PLANTAR FLEXION Pointing toes downwards DORSI FLEXION Toes pointing upwards

GCSE PE REVISION MUSCULAR SYSTEM BICEPS: FLEXION AT THE ELBOW

GCSE PE REVISION MUSCULAR SYSTEM TRICEPS: EXTENSION AT THE ELBOW

GCSE PE REVISION MUSCULAR SYSTEM DELTOIDS: ABDUCTION AT THE SHOULDER

GCSE PE REVISION MUSCULAR SYSTEM LATISSIMUS DORSI: ADDUCTION AT THE SHOULDER

GCSE PE REVISION MUSCULAR SYSTEM PECTORALS: ADDUCTION AND ROTATION AT THE SHOULDER

GCSE PE REVISION MUSCULAR SYSTEM TRAPEZIUS: ROTATION OF THE SCAPULAR

GCSE PE REVISION MUSCULAR SYSTEM ABDOMINALS: FLEXION OF THE TRUNK

GCSE PE REVISION MUSCULAR SYSTEM GLUTEALS: EXTENSION AT THE HIP

GCSE PE REVISION MUSCULAR SYSTEM QUADRICEPS: EXTENSION AT THE KNEE

GCSE PE REVISION MUSCULAR SYSTEM HAMSTRINGS: FLEXION AT THE KNEE

GCSE PE REVISION MUSCULAR SYSTEM GASTROCNEMIUS: PLANTAR FEXION

GCSE PE REVISION MUSCULAR SYSTEM How muscles work: Muscles work in pairs. One muscle contracts (AGONIST) While the other relaxes (antagonist) Together they are known as an ANTAGONISTIC PAIR AGONIST BICEP QUADRICEP PECTORALS DELTOIDS ANTAGONIST

GCSE PE REVISION MUSCULAR SYSTEM TYPES OF MUSCULAR CONTRACTIONS: 1. ISOMETRIC 1. ISOTONIC

IMMEDIATE AND LONG TERM EFFECTS ON THE MUSCLULAR SYSTEM IMMEDIATE/SHORT TERM EFFECTS LONG TERM EFFECTS LACTIC ACID MAY BUILD UP IF WORKING ANEROBICALLY INCREASE IN MUSCLE SIZEHYPERTROPHY INCREASE IN FUEL DEMANDGLYGOGEN INCREASE IN MUSCULAR STRENGTH/ENDURANCE FATIGUE INCREASE IN POWER

FUNCTIONS OF THE SKELETON Movement Provides muscles an attachment to allow movement. Shape & Support Determines whether we are short or tall. It keeps us upright Protection Some bones protect internal organs.

SKELETAL SYSTEM TYPES OF JOINTS: BALL AND SOCKET • ALLOW THE BONE TO MOVE ROUND A 360 DEGREE ANGLE • ALLOWS FLEXION, EXTENNSION, ABDUCTION, ADDUCTION AND ROTATION • EXAMPLES= SHOULDER JOINT AND HIP JOINT

SKELETAL SYSTEM TYPES OF JOINTS: HINGE • ALLOW MOVEMENT BACKWARD AND FORWARD • (FLEXION AND EXTENSION) • EXAMPLES= KNEE JOINT, ELBOW JOINT, FINGERS

SKELETAL SYSTEM LONG TERM EFFECTS OF EXERCISE ON THE SKELETAL SYSTEM 1. Increased bone density 2. Stronger ligaments and tendons MOST BENEFICIAL TYPE OF EXERCISE= WEIGHT BEARING

SKELETAL SYSTEM OSTEOPOROSIS

SKELETAL SYSTEM HELPING PREVENT OSTEOPOROSIS

EXAM TIPS • READ THE QUESTION AT LEAST TWICE AND UNDERLINE THE KEY PARTS OF THE QUESTION • DO NOT ABREVIATE- IE QUADS • FOR THE 6 MARK QUESTIONS WRITE A PLAN AND THINK ABOUT STRUCTURE IE START WITH AN INTRO IF POSSIBLE. REMEMBER SPELLING AND GRAMMAR COUNT • DO NOT LEAVE ANY BLANKS! • CHECK HOW MANY MARKS THE QUESTION IS WORTH. THIS WILL HELP YOU TO KNOW HOW MANY DIFFERENT POINTS ARE NEEDED. • LOOK FOR THE BUZZ WORD IE INFLUENCES/ROLES/BENEFITS, JOINT ACTION