PE MRS WHITTON

PE MRS WHITTON

1. Injury prevention

   • Warm up
     • Aerobic
       • Running
         • Increase HR
     • Skills
       • Ball games
     • Static stretching
       • 3-10 secs
         • Reduce injury
     • Mental prep
       • Reduce anxiety
       • Clarify tactics
       • Motivation
   • Cool down
     • Slow jog
       • Lower HR
       • Increase breathing
     • Stretching
       • 10-30 secs
         • Remove lactic acid

2. Health

   • Health is a complete state of physical, social and mental well being, not merly the absence of disease
   • To be healthy
     • Physically
     • Mentally
     • Socially
   • Mental well being is being happy with yourself and not overly emotional or stressed
     • Social well being is having the support of friends and family and raises awarnes in sport

3. Fitness

   • The ability to meet the demands of the environment without undue fatigue
   • Factors of fitness
     • HRE
       • Speed
         • Ability to move parts of the body at the fastest time possible
       • Strength
         • Static
           • The amount of force muscles can exert against an immovable resistance
             • Isotonic
               • Where the muscle length changes
             • Eg Pushing in a rugby scrum
         • Explosive
           • The amount of force muscles can exert against a resistance resulting in a burst of speed
             • Isotonic
               • Where the muscle length changes
                 • Eg a bicep curl
             • Eg Shot putting
         • Dynamic
           • The amount of force muscles can exert against a movable resistance repeatedly
             • Isometric
               • Where the muscle length stays the same
                 • Eg a wall sit
             • Eg Cycling
       • Stamina
         • Ability of the body to work for a prolonged period of time
           • Eg Running a marathon
       • Flexibility
         • The amount of movement possible at a joint
           • Eg Hurdling in athletics
       • Muscular endurance
         • The ability to repeatedly use you voluntary muscles over a long period of time without getting tired
           • Eg in squash where you swing your arm repeatedly
     • SRF
       • Agility
         • The ability to change direction at pace
           • Eg in football dribbling past an opponent
       • Balance
         • The ability to keep your centre of mass over a base support
           • Eg handstand (static) or surfing (dynamic)
       • Co-ordination
         • The ability to move two or more parts of your body together
           • Eg A tennis player taking a serve
       • Power
         • The ability to do strength movements quickly
           • Power = strength X speed
           • Eg in Badminton playing an overhead smash
       • Reaction time
         • The time it takes to respond to a stimulus
           • Eg a sprint start to a gun

4. Effects of exercise on the body

   • Immediate effects
     • HR increases
     • Cardiac output and SV increases
     • Blood pressure increases
     • Increase of blood to working muscles
     • Increased tidal volume
     • Increased breathing rate
   • Long term effects
     • Stronger heart
     • Lower resting HR
     • Lower blood pressure
     • Helps prevent heart disease
     • Stronger muscles, ligaments and tendons

5. Somatotypes

   • Endomorph
     • Pear shape
     • Narrow shoulders and board hips
     • Carry weigh around waist, hips and upper thighs
   • Mesomorph
     • Athletics build
     • Broad shoulders, narrow hips
   • Ectomorph
     • Lean
     • Narrow shoulders and hips

6. Sports injuries

   • Hard tissue
     • Fractures
       • Break in the bone
         • Simple
           • Bone stays under skin
         • Compound
           • Bone breaks through skin
     • Dislocations
       • Bone at a joint is forced out of its normal position
   • Soft tissue
     • Sprain
       • Ligaments
         • Treatment
           • RICE
             • Rest
             • Ice
             • Compression
             • Elevation
     • Strain
       • Muscles and tendons

7. Bones

   • Function
     • Protection
       • Ribs protect heart and lung, Cranium protects brain
     • Shape
     • Support
     • Movement
     • Blood production
   • Bone classification
     • Long bones
       • Humourous
       • Femur
     • Short bones
       • Carpals
       • Tarsals
     • Flat bones
       • Cranium
       • Sternum

8. Joints, tendons and ligaments

   • How do joints move
     • Flexion
       • Decreasing angle at a joint
     • Extension
       • Increasing angle at a joint
     • Adduction
       • Movement of limb towards the body
     • Abduction
       • Movement of limb away from body
     • Rotation
       • Movement of limb in a circular or part circular direction
   • Synovial joints
     • Ball and socket
       • Movement in all direction and rotation
         • Hip and shoulder
     • Hinge
       • Movement flexion and extension
         • Knee and elbow
     • Pivot
     • Gliding
       • Little bit of movement in all directions
         • Tarsals and carpals
     • Condyloid
       • Movement forwards and backwards, left to right
         • Wrists
   • Tendons
     • Attatch muscle to bone
     • Strong, non-elastic connective tissue
   • Ligaments
     • Attach bone to bone
     • Very strong elastic fibres
   • Cartilsge
     • Covers joints to allow bones to rub smoothly
     • Acts as a shock absorber
     • Produces synovial fluid

9. Muscles

   • Muscle classification
     • Voluntary
       • Most common
         • Biceps/Triceps
     • Involuntary
       • Work automatically
         • Heart muscle
   • How do muscle work together
     • Antagonistic pairs
       • Agonist (prime mover)
         • Contracting muscle causing movement
       • Antagonist
         • Relaxing muscle that assists prime mover
       • Origin
         • The end of muscle that is attached to a fixed bone
       • Insertion
         • Point where a tendon attaches muscle to bone where there is movement
       • Flexibility
         • A joints ability to move through its full

10. Individual differences

    • Age
    • Gender
    • Disability
    • Physique

11. Fatigue

    • An extreme state of tiredness, which can negatively affect performance
      • Affects the HRE and SRE

12. Forms of stress

    • Eustress
      • Positive
        • Gives you energy
    • Stress
      • Negative
        • Hinder your performance

13. Respiration

    • Aerobic
      • The breaking down of glucose in the presence of oxygen to produce energy
    • Anaerobic
      • The breaking down of glucose without the presence of oxygen to produce energy