Physical Education

Physical Education

1. Principles of training

   • "SPORT"
     • "S"pecificity
       • Training needs to be suited to a particular sport or activity.
       • e.g) a shot putter would train to increase power.
     • "p"rogression
       • Happens when the body adapts to the training and moves to a new level of fitness. Progress is achieved through an increase in intensity leading to overload
       • If you don't have progress, you can plateau
     • "O"verload
       • The body needs to work harder than it normally does. You can make sure you overload by using F.I.T (in FITT)
     • "R"eversibility
       • If you stop training then the effects gained will be reversed. You need to train regularly but with enough rest time to recover.
     • "T"edium
       • Tedium = boredom! Make sure training is not boring or motivation will decrease. By using a variety of exercise/ work with partner
   • FITT
     • "F"requency
       • Train more often.
     • "I"ntensity
       • Make training harder.
     • "T"ime
       • Train for longer
     • "T"ype
       • What is relevant?

2. Fitness Tests

   • Components of fitness (Health Related)
     • Speed
       • The ability to perform strength movements at quickly (dist/time)
         • both activities (aerobic & anaerobic)
       • sporting example: almost sports
         • Can be measured by 30m speed test
     • Strength (explosive and static)
       • The ability to exert the maximum amount of force in one go
         • aerobic activities e.g)
       • sporting example : rugby
         • can be measured by hand grip dynamometer test
     • Power/ Explosive strenght
       • To perform strength movement at speed (strength x speed)
         • anaerobic activities e.g) lifting
       • sporting example: tennis everyday example : to pull/push something
         • can be measured by vertical jump test
     • Static strength
       • The force a muscle can apply to an immovable object without appreciably shortening the length of muscle
     • Cardiovascular endurance (stamina)
       • Allows you to work for long periods of time with the lungs,heart and blood working
         • aerobic activities e.g) marathon, long distance swimming
       • sporting example: marathon everyday example: walking long dist
         • can be measured by multi stage fitness test
     • Flexibility
       • The range of movement around a joint
       • sporting example: gymnastics everyday example: yoga
         • can be measured by sit and reach test
     • Muscular enduracne
       • The ability of muscles to work continuously without getting tired
         • aerobic activities e.g) marathon, long distance cycling
       • sporting example: climbing Everyday Example: to lift something
         • can be measured by multi-stage Abdominal curl test
   • components of fitness (Skill related)
     • Reaction Time
       • The time taken to respond to a stimulus e.g) starting of sprint
         • can be measured by ruler drop test
     • Agility
       • The ability to change the body position and direction under control e.g) football
         • can be measured by illinois agility test
     • Balance(static/dynamic)
       • Being able to maintain a position, either static(still) or dynamic (moving) e.g) gymnastic
         • can be measured by stork balance test
     • Co-ordination
       • The ability to use two body parts together smoothly and efficiently e.g) swimming
         • can be measured by wall toss test

3. Body systems

   • bones and muscles
     • bones
       • Types of bones
         • short bones
           • Enables finer controlled movement. Movement in lots of directions and also give strength
           • Examples of bones: (meta)carpals, phalanges,(meta)tarsals
         • long bones
           • Act as levers. Enables gross movemetns
           • Examples of bones: Femurs, Tibia,Fibula, Humerus, Ulna, .etc
         • flat bones
           • Large surface area for muscles to attach to. Protect vital organs.
           • Examples of bones: cranium, ribs
       • Functions
         • shape and support
           • The skeleton provides shape and support for the body.
           • The bones are solid and rigid. They help keep the body in place.
         • movement
           • Muscles are attached to the skeleton. Movement occurs by these muscles
         • protection
           • Internal organs are soft, delicate and easily damaged. These vital organs are protected by the skeleton e.g) cranium, ribs
         • blood cell production
           • Bones products red blood cell.
     • muscle
       • Antagonistic pairs
         • Muscles can only pull, not push which means they work in pairs around a joint
         • Muscle that contracts to produce a movement is called the 'agonist'
         • Muscle that relaxes to allow the movement to occur is called 'antagonist'
       • Muscular Contraction
         • isotonic contraction (changes length of muscle)
           • concentric contraction
             • where the muscle shorten as it contracts. (agonist)
           • eccentric contraction
             • opposite with above, occurs as the muscle lengthens as it contracts.(antagonist)
         • isometric contraction
           • The muscle remains the same length but still contract
   • Respiratory system
     • Pathway of air
       • nose/ mouth
         • nasal cavity
           • nasal conchae
             • pharynx
               • larynx
                 • trachea
                   • bronchi
                     • bronchioles
                       • alveoli
     • Gaseous exchange
       • the delivery of oxygen from the lungs to the bloodstream and the removal of carbon dioxide from the bloodstream to the lungs.
       • This happens in in the lungs between the alveoli and a branch of tiny blood vessels called capillaries.
       • Diffusion occurs during gaseous exchange as the capillaries surrounding the alveoli has a lower concentration of oxygen than the air in the alveoli which has just been inhaled. The same happens with Carbon Dioxide (CO2).
     • Lung volumes
       • Residual volume: the volume of air remaining in the lungs after the deepest exhale possible
       • Vital capacity: greatest volume of air that can be released from the lungs after taking the deepest possible breath
       • Minute ventilation: volume of gas inhaled or exhaled from a person’s lung per minute
       • Tidal volume: a measure of the amount of air a person inhales during a normal breath
       • Inspiratory Reserve Volume: The amount of extra air inspired during a deep breath in.
       • Expiratory Reserve Volume: The amount of extra air expired during a forceful breath out.
   • Cardiovascular system
     • blood vessels
     • heart and lungs
       • The heart
         • Right side: deoxygenated blood to lungs Left side: oxygenated blood to body
       • Cardiac Cycle
         • Main vein - right atrium contract - right ventricle - right ventricle contract - deoxygenated blood - pulmonary artery - lungs - gaseous exchange - oxygenated blood - pulmonary vein - left atrium - left atrium contract - left ventricle - closing left atrioventricular valve - pumped out of aorta - body

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