GCSE PE

GCSE PE

1. Warmup and cooldown

   • CV Warmup
     • Stretching
       • Specific skills practice
   • Prevents injury
     • Practice skills before the game
       • Prepare psychologically
   • Cool down flushes out lactic acid and helps to prevent stiffness and soreness in the muscles

2. Tests

   • HR tests
     • Cooper's run - CV fitness and Muscular endurance
       • Hand grip strength test - Muscular strength
         • Sit and reach test - Flexibility
           • Harvard step test - CV fitness and Muscular Endurance
   • SR tests
     • Illinois agility run (agility)
       • Standing stork test (balance)
         • Sergeant jump test (leg power)
           • Standing board jump (power)
             • Ruler drop test (reaction time)
               • 30-metre sprint (speed)
                 • Three ball juggle (coordination)

3. Principles of training

   • Individual needs
     • Progressive Overload
   • Specificity
     • Rest and recovery
       • FITT

4. Benefits of taking part in physical activity

   • Physical - Physical challenge, Increase performance, Contribute to good physical health, increase fitness, improve heath related factors
   • Social - Make new friends, Develop teamwork skills, Work with others
   • Relieve or prevent stress, Mental challenge (can I do it?), Increase self esteem and confidence, make individual feel good

5. skill related components

   • co-ordination-the ability to use two or more body parts at once
   • agility-ability to change direction of movement quickly
   • reaction time-the time taken to react to the stimulus
   • balance-the ability to retain the centre of mass (gravity) of the body
   • speed- the time taken to cover a distance
   • power-the ability to undertake strength performances quickly

6. Opportunities for getting involved

   • Government initiatives, i.e. two hours of PE per week
     • Active Kids Program
   • PE School Sport and Club Links (PESSCL
     • The Youth Sport trust (sports leaders)
   • Top link trust- keep people aged 14-16 involved in sport

7. Nutrients

   • Carbohydrates - provide energy
   • Fats - Provide energy with glycogen and help muscles work
   • Proteins - Help build muscle and repair damaged tissue
   • Minerals - Essential for a healthy body
   • Vitamins - Essential for healthy bones, vision, skin etc.
   • Adds bulk to food and aids digestive system

8. Factors affecting optimum weight

   • Height
     • Gender
       • Bone Structure
         • Muscle girth

9. Maximum heart rate = 220 - Age

   • Target heart rate or target zone: the range within which an individual needs to work aerobic training to take place (60-80% of maximum heart rate)

10. Drugs

    • Anabolic steroids (allow you to train harder and recover quicker, risk of heart attack and strokes, infertility in women
      • Beta blockers (lower heart rate-steadiness), risk of nausea, tiredness and depression
        • Diuretics (increase urine-mask other drugs), risk of dehydration, and kidney problems long-term
    • Narcotic analgesics (reduce pain), loss of concentration, sometimes hallucinations
      • Stimulants (increase physcial alertness), High blood pressure, addiction, insomnia
        • Peptide hormones(produce other hormones), Increased risk of heart attack
    • Alcohol, affects coordination, damages liver, kidneys etc, slows reaction
      • Tobacco, Short of breath, increases risk of heart disease

11. Risk prevention

    • Warming up/cooling down
      • Checking equipment and facilities
        • Protective equipment and clothing
          • Balanced Competition
            • Playing to the rules of competition
              • Physical readiness

12. Cardiovascular system

    • Immediate effects:increased heart rate, sweating,increased body temperature,increased blood presssure
    • long term effects: increased cardiac output, lower resting heart rate,increased number of capillaries, heart muscles increase in size, quicker recovery, increased stroke volume
    • consists of heart, blood vessels and the blood
    • functions: supply oxygen and nutrients and to remove carbon dioxide
    • lifestyle effects: high cholesterol from fats

13. Respiratory system

    • tidal volume is the amount of air inspired and expired with each normal breath at rest or during exercise
    • vital capacity-is the greatest amount of air that can be made to pass into and out of the lungs .
    • immediate effects: breatging rate increase, oxygen debt
    • long term effects:increased efficency, increased vital capacity, increase amount of alveoli, carbon dioxide removed more efficiently
    • smoking causes the alveoli to become less stretchy and less eficient this is why smokers find it hard to breathe

14. Muscular system

    • immediate effects:lactic acid build up, cramp,increaase demand for oxygen
    • how the muscles work?
      • isontonic contraction-muscle contraction which results in movement
      • isometric contraction-muscle contraction which results in increased tension however the length does not alter
    • long term effects: increased muscle size (hypertrophy), increased muscular strength, better posture, increased bone strength, increased power
    • potential injuries: soft tissue

15. Skeletal system

    • functions: 1. support 2. movement 3.protection
    • joints: hinge joint, ball and socket joint and pivot joint
      • movement: flexion, extention, adduction, abduction and rotation
    • effects of exercise: increase bone density, increased ligament and tendon strength, increased flexibility
    • impotance of weight bearing exercises: to reduce the risk of getting osteoporosis
    • injuries: broken bone, fracture, dislocation and sprain

16. Reasons for taking part

    • physical challenge
      • taking part in the London Marathon
    • asthetic appreciation
      • the beauty of the movement and how well its performed e.g gymnastics
    • co-operation
      • improving teamwork, e.g netball or rugby
    • the frienships and social mixing
      • develop motivation to participate
    • competition
      • relieve stress by taking mind off other things like exams

17. influences on taking part

    • people
      • family and peers
    • image
      • having the right equipment which is fashionable eg. nike trainers
    • cultural factors
      • disabilities may cause people to not be able to partiucipate in sports however opportunities are increasing another cultural factor is age and gender
    • resources
      • availability of facilities and resources or the location of facilities
    • health and wellbeing
      • illness may cause people not to be able to participate
    • socio-economic
      • cost can effect people choices as if they cannot afford it their socio-economic status has influenced their involvement

18. health related components

    • cardiovascular fitness-the ability to exercise the entire body for a long period of time
    • muscular endurance-the ability to use the voluntary muscles without getting tired
    • muscular strength- the amount of force able to exert against a resistance
    • body composition- the percentage of body weight thats body fat, bone and muscle
    • flexibility-the range of movement possible at a joint

19. weight related conditons

    • obese-a term used to descirbe people who are very overdat
    • overfat- having body fat in excess of normal
    • anorexic-a loss of appetite which causes weight loss
    • overweight- having weight in excess of normal but not harmful
    • underweight-is weighing less than normal