PE | Mindmap

Safety and Risks
1. Preventing Injury
  1. identify the risks
  2. Authorities
    1. the rules
    2. referees - to check the environment and insist on fair play insisting on protective equipment and removal of jewellery
    3. balancing competition - by age, weight, gender, skill level
  3. Player
    1. wearing the right clothing and equipment, eg making sure shoes fit correctly
    2. warm up/ cool down
    3. fair play
2. Injury and Causes
  1. Causes
    1. Impact - (tackle, collision, punch, kick) or something (landing hard, running into a post). These cause bruises, sprains, fractures, dislocations or concussion.
    2. The environment – very hot or cold conditions. Heat causes dehydration. Cold causes hypothermia.
    3. Very sudden, powerful movements can tear or strain muscles and tendons.
    4. Overuse injuries are caused by using a part of the body again and again and include golf elbow and tennis elbow.
  2. Types Of Injury
    1. Dislocation - when the bones of a joint are wrenched apart.
    2. Sprains - when ligaments are overstretched or torn around a joint, eg twisted or sprained ankle
3. Treating Injury
  1. Soft tissue injuries (RICE)
    1. REST - ICE - COMPRESSION - ELEVEATION
Factors Affecting Participation
1. RESOURCES
2. CULTURAL
3. HEALTH
4. IMAGE
5. PEOPLE
6. SOCIO-ECONOMICS
7. Roles In Sport
  1. Performer
  2. Official
  3. Volunteer
  4. Coach
8. Sporting Officials
  1. Sport England
  2. Governing Bodies
  3. Sports Trust
Affecting Performance
1. Nutrition/Diet
  1. There are 7 components (food types) in a balanced diet
    1. Carbohydrates
    2. Fats
    3. Protein
    4. Minerals
    5. Fibre
    6. water
    7. vitamins
  2. Overfat/Obese
  3. Anorexia
  4. Body types
    1. Endomorph - rounded, wide hips and shoulders, excess fat
    2. Mesomorph - wide shoulders
    3. Ectomorph - narrow, slim
2. Drugs
  1. Stimulants - decrease fatigue
  2. Anaebolic steroids - train harder increase muscle
  3. Diurectics - hide drug use or lose weight
  4. Narcotic analgesics - mask pain
  5. EPO - energy
  6. Beta blockers - reduce nerves
  7. Caffeine, nicotine, cannibis, alcohol and stimulants
Training
1. Benefits of Excercise
  1. Social
    1. make friends
    2. Enter text here
  2. Mental
    1. relieves stress
    2. improves confidence
  3. Physical
2. Benefits of Training
  1. Social
    1. teamwork
    2. make friends
  2. Mental
    1. Improve confidence
    2. relieve stress
  3. Physical
    1. Lose weight
    2. tone
    3. better posture
3. Health Related Fitness
  1. Cardiovascular Fitness
  2. Muscular Strength
  3. Muscular Endurance
  4. flexibility
  5. body comp
4. Skill Related Fitness
  1. Agility
  2. Balance
  3. Coordination
  4. power
  5. speed
5. Frequency - Intensity - Time - Type
6. Aerobic - Using oxygen directly
  1. Aneraobic - oxygen storage use
7. Methods Of Training
  1. Circuit
  2. Cross
  3. Interval
  4. Continious
  5. Fartlek
  6. Weight
8. TARGET ZONES - 220 - AGE (60&80%)
9. Warm Up
  1. Strecthes
  2. Skill
  3. Pulse Raiser
Changes After Excercise
1. Immediate
  1. Bones, Muscles & Joints
    1. Temp rise
    2. increased blood flow
    3. muscle contraction
  2. Cardiovascular system
    1. increased heart rate& stroke volume
    2. blood temp rises
    3. blood vessels lose heat
  3. Respiritory System
    1. increased breathing rate
    2. increased tidal volume
2. Long Term
  1. Respiiritory System
    1. stronger diaphragm and intercostal muscles
    2. increase aveoli
    3. increased vital capacity
  2. Cardiovascular System
    1. stronger heart
    2. lower resting heart rate
    3. stronger muscles
  3. Bones, Joints & Muscles
    1. increased bone width&density
    2. stable joints
    3. increased joint flexibility
    4. hypertrophy (bigger muscles)
    5. muscle endurance improves

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