Transcript GCSE PE Revision
St Mary’s High School REVISION GUIDE
What is a HEALTHY, ACTIVE LIFESTYLE?
“A lifestyle that contributes positively to physical, mental and social wellbeing and includes regular exercise and physical activity”
What are the benefits of taking part in physical activity?
•
Social
Meet people, Make friends.
Co-operation Competition Physical challenge
Aesthetic appreciation
•
Mental
Relieve stress/tension Stress-related illness
•
Physical
Improve body shape Good health
6 INFUENCES on your Healthy, Active Lifestyle
Image
Fashion: Media:
the best boots, clothing and equipment increases popularity London Marathon, New Year, Wimbledon
Health
Illness Conditions
Cultural Factors
Disability:
resources, opportunities, funding Age: Gender: Race: some sports have age-restrictions e.g. minimum 18 for Marathon women’s football taken less seriously then men’s ethnic background – fewer Asian footballers than other races
People
Family Peers Role Models
Resources
Availability:
if people are willing, facilities need to be provided Location: Access: Time: local availability e.g. lack of space in inner-city areas parking, public transport to facilities availability for demand: school facilities available “after hours”
Good or bad role model?
Socio-Economic
Cost:
Status: hire of facilities and equipment e.g. ice-rink, skates employed (more disposable income), unemployed (need to save money)
Where are you?
OPPORTUNITIES to Become INVOLVED Physical Education is not just about being the best performer in a sport!
INITIATIVES To Get People Involved
Government: PESSCL: ‘Club Links’ ‘Step Into Sport’
At least 2 hours of high quality PE per week Strengthens links between school and local clubs (ages 5-16) Opportunity to be performer, leader, official, volunteer
Sport England: Youth Sport Trust TOPS Active Kids
Start (participate), Stay (competition and Succeed (talented can progress) 14-16 – organise festivals in local primaries, sports leadership courses Supermarkets run voucher programmes to aid purchase of equipment
Health
Key Definitions
“Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”.
Fitness
“The ability to meet the demands of the environment”.
Exercise
“a form of physical activity done primarily to improve one’s health and physical fitness”
Performance
“How well a task is completed” Remember
you can be fit but not healthy
e.g. Sir Steve Redgrave has diabetes but is a 5-time Olympic champion
•
C.V. fitness:
“
the ability to exercise the entire body for long periods of time
”.
TEST: 12-min Cooper Run or Bleep Test
•
Muscular Strength : “The ability to apply force and overcome resistance”.
TEST: Gripometer
•
Muscular Endurance: “The ability to use muscles, many times without getting tired”.
TEST: Sit-Up Bleep Test
•
Flexibility: “The range of movement at a joint.” TEST: Sit and Reach
•
Body composition: “The percentage of body weight which is fat muscle and bone.” TEST: BMI
Components (BCRAPS)
•
6 Skill-Related Fitness
Remember you need to fill in a Physical Activity Readiness Questionnaire (PARQ) prior to taking part in activity to assess the level of risk and use the right protocols to perform safely.
B alance
retain centre of mass over base of support
TEST: Stork Balance Test
•
C o-ordination
to use two or more body parts together
TEST: Tennis Ball Throw
• •
R eaction Time
time between the presentation of a stimulus and onset of movement
TEST: Ruler Drop A gility
ability to change direction at speed
TEST: Illinois Agility Run
•
P ower
ability to do strength movements quickly: strength x speed
TEST: Standing Broad Jump (Long Jump)
•
S peed
how fast your body can move over a short distance
TEST: 30m Sprint
Principles of Training
•
Individual Needs “matching training to the requirements of the individual”
e.g. struggle to complete game therefore CV fitness •
Specificity: “matching training to the requirements of the activity
” e.g. goalkeepers training for agility, midfielders for cardiovascular fitness •
Progressive Overload:
“
gradually increasing he amount of overload so as to gain fitness without the risk of injury
”.
• •
Rest: Recovery: “The period of time allotted to recovery” “The time required to repair damage caused by training”
•
Reversibility: “any adaptation from training is reversed during inactivity”
F.I.T.T Principle
Overload is applied to a training programme by using the FITT principle.
Increase the… Increase the… Increase the… Choose correct…
T T I F requency ntensity ime ype of exercise
how often how hard how long method of training
e.g.
someone wanting to improve their CV Endurance
F
requency 3 times per week
I
ntensity
T
ime 60-80% of maximum HR 30 minutes per session
T
ype Method e.g. continuous running
Goal Setting
People who set sensible goals are able to focus their energies on their training and achieve them.
S
pecific
M
easurable
A
chievable
R
ealistic
T
ime-bound
e.g.
I want to run half a lap further in the 12-min run
e.g.
running half a lap further – easy to measure!
e.g.
training plan to build on CV fitness – half lap achieved!
e.g.
running half a lap is more realistic than 4 extra laps
e.g.
6 week training programme – put a clear end point in
This are the first steps towards designing your Personal Exercise Programme (PEP)
Training Methods
CONTINUOUS Defined as: Sports: Advantages: INTERVAL Defined as:
Each is designed for a specific purpose, to improve a specific aspect of fitness
combination of METHODS
develop sporting performance (
CROSS TRAINING
)
“high duration, low intensity exercise without rest periods”
e.g. (30 mins jogging) e.g. cycling, swimming, team sports in pre-season to build aerobic base Cheap, wide range of activities available, can apply FITT to suit needs
Sports: Advantages: CIRCUIT Defined as: “high intensity periods of work followed by defined periods of rest”
e.g. (sprint 60m, 30s rest)x6, 5-min rest then perform set again - SPEED e.g. (15 mins jogging, 3 minutes rest) x4 – CARDIOVASCULAR FITNESS e.g. Swimming, Athletics, Football improves speed and CV fitness, high intensity, works high HR zones
SPRINT
30s rest
SPRINT
30s rest
Sports: Advantages: FARTLEK Defined as: Sports: Advantages: WEIGHT Defined as: Sports: Advantages: “A number of exercises arranged to avoid training the same muscle groups”
e.g. (6-10 stations can work muscles and CV system, also skills in your sport) e.g. work for set time (1 min), set reps (30 reps), rest for 2 mins at end of 1 circuit e.g. football, cricket, tennis, badminton work (strength, speed, CV, muscular endurance in 1 session), aerobic/anaerobic
Swedish for ‘Speed Play’ “A combination of fast and slow running”
e.g. rugby, football, netball – those with changes in speed throughout can include hill work and different terrains, flexible to suit individual sport/needs
“a common type of training to develop strength and size of skeletal muscles
”
e.g. speed, strength, power sports (long jump, javelin, football, rugby) can improve musc. strength, musc. endurance, power, easy to overload, variety
JOG---SPRINT-- 75%---JOG
Exercise Session
• • •
Warm up:
Pulse raisers, stretches, mobilising joints
PREVENTS INJURY, IMPROVES PERF.
Main activity:
Skills, drills, tactics
WORKS SPECIFIC GOALS/COMPONENTS Cool down:
To remove lactic acid and repay oxygen debt.
PREPARES FOR FUTURE SESSIONS
• • • • • • •
Target Heart Rate Zones
Heart rate =
“
number of times the heart beats per min ”
Maximum heart rate = (220 – age)
Training/ target zones are calculated using this equation Less than 60% MHR = Recovery zone (cool down)
60 – 80% MHR = Aerobic training zone 80 - 90% MHR = Anaerobic training zone
90 – 95% MHR = Speed training zone.
Anaerobic Exercise
• •
Without O2 (Oxygen) Very short period of time 1-10 seconds How would you improve your ability to work anaerobically?
• •
Work very, very hard in short bursts Be around 85% of your maximum heart rate (220 - age = 100%) GLUCOSE = ENERGY + LACTIC ACID
Aerobic Exercise
• •
Exercise with (using) O2 Over a long period of time How would you improve your ability to work aerobically?
• • • Work hard and for a long time (at least 20 minutes in training zone)
Work between 60% and 80% of the maximum heart rate
(for a 14 year old that is between approx 125-170bpm)
Use large muscle groups GLUCOSE + OXYGEN = CO2 + WATER + ENERGY
Diet and Nutrition
• M ost • V aluable • P layer • F ootball • C lub • F • W – M inerals – V itamins – P rotein – F at – C arbohydrates – F ibre – W ater
Ensure you know why calcium and Iron are needed Dietary Intake and Performance Carbo-Loading A system mainly used by marathon runners
e.g. Marathon 1 week today (Sunday) Protein-rich foods (Mon-Tues) – depletes carb stores Carb-rich foods (Weds-Sat) – fully replenishes stores
Body is fooled into storing more carbs due to starvation process The protein is needed to repair muscle, carbs to fuel the activity.
It is important to take food within the 2 hours after a race/activity to replenish lost stores.
Blood-Flow During Exercise Blood is shunted from other areas of the body (particularly organs) to the working muscle during exercise.
Less blood is available to digest food in the gut – can cause cramp.
Exercise should ideally not start until 2-3 hours after the meal.
Minerals
Vitamins Protein Fat Carbohydrates Fibre Water
– – – – – – –
Calcium Iron ‘C’ Meat Cheese Bread Cereal
– – – – – – – –
Strong teeth and bones Help the blood to carry O 2 To prevent scurvy Growth and repair Slow energy Fast energy Helps digestion Needs to be replaced
Extreme Body Types (Somatotypes)
• Endomorph – lots of fat • Mesomorph – lots of muscle • Ectomorph - skinny • • • • •
Overweight
Having weight in excess of normal. Not harmful unless accompanied by over-fatness
Over-fat
Having body fat in excess of normal
Obese
Describes people who are very over-fat
Anorexia
A prolonged eating disorder due to the loss of appetite
Optimum Weight
Best weight or desirable weight – the best weight a player performs at
***(Potential 6 mark question for you to discuss)***
Factors Affecting Optimum Weight
•
Height
– taller people often (not always) heavier •
Gender
– Men/women have different body composition •
Bone Structure
– ‘Frame’ of skeleton depends on bone structure e.g. broad shoulders/thick wrists compared to narrow shoulders/hips •
Muscle Girth
– increases with training, larger muscle weighs more so sportspeople need to look at the appropriate charts •
Genetics
– body weight and shape are largely passed on by parents
OPTIMUM WEIGHT IN SPORT
Needs to be compared to similar with sports, positions and events e.g. between forwards in rugby, jockeys in horse racing and footballers. The rules of a sport can often govern what an optimum weight is (boxing weights for example)
Beta Blockers
Drugs that are used to control the heart rate and have a calming/relaxing effect.
• Prescribed to those with heart problems to maintain low heart rate and blood pressure • Stress and anxiety levels reduced • Improves steadiness of hand and precision • Aids performance in archery, snooker, ski jumping, gymnastics
Side effects:
Reduces heart rate to dangerously lo levels, nausea, depression, insomnia, nightmares
S
timulants
Drugs that have an effect on the central nervous system, such as increased mental and / or physical awareness.
• Amphetamines, Cocaine, Ephedrine • Help to overcome tiredness • Offset the effects of lactic acid
Side effects:
Insomnia, irritability, irregular heart beat, high blood pressure, addiction
Drugs that can be used to reduce and / or mask pain.
• Heroin, methadone, morphine • Can return to competition quicker • Increase risk of long-term injury
Side effects:
Loss of: concentration, balance, ordination, bring on hallucinations co-
A
nabolic Steroids
Drugs that mimic the male sex hormone testosterone and promote bone/muscle growth.
• Increase strength and allow you to train harder and recover faster • Produce results quicker • Increase aggression
Side effects:
Increased risk of heart attack/stroke, high blood pressure, liver disease, infertility, death
P
eptide Hormones
Drugs that cause other hormones to be produced.
• Human Growth Hormone (HGH), EPO used for anaemia but increases RBC so improved aerobic capacity • Increase muscle growth • Assist recovery • Increase red blood cells (RBC)
Side effects:
Thickens blood, causes dehydration, increased risk of heart attack/stroke
N
arcotics/Analgesics
D
iuretics
Drugs that elevate the rate of urine production.
• Misused by boxers & jockeys who need to lose weight to make the correct weight.
Side effects:
Dehydration – dizziness, muscle cramps, headaches and nausea, also kidney disease
Recreational Drugs
Nicotine
Cigarettes. Nicotine, tar and carbon monoxide. Affects sports performance by getting less oxygen to working muscles so aerobic fitness is decreased. Improves alertness but extremely addictive.
Alcohol
Affects co-ordination, balance, reaction time.
SEDATIVE, slowing reactions and impairing judgement.
Increases dehydration Acts as a
Socially Acceptable Drugs Socially Unacceptable Drugs
Drugs prescribed over the counter by a doctor such as paracetamol and aspirin to treat medical conditions Illegal and unacceptable to most people e.g. heroin, cocaine, LSD. All have negative effects and can lead to death.
Risk Assessment and Prevention of Injury
Warming Up / Cooling Down WU CD
– warm the muscles gradually to prevent injury – prevents injury and disperses lactic acid preventing soreness and aches
Protective Equipment and Clothing
• Football, Hockey, Sailing.
• Remove jewellery, ensure your equipment isn’t a danger to others.
•
Footwear
– appropriate to activity e.g. length of studs, supportive for the ankles, comfortable.
Checking Equipment and Facilities
• • • Are they
safe and secure
?
In
good condition
?
Check pitch-side for debris, are the
markings clear
?
Rules
Ensure safety and help the game flow Ensure fairness and give the game structure.
When broken, participants are punished by bans/fines
Physical Readiness
Completing a physical activity readiness questionnaire is important to ensure all those participating are safe and healthy to do so. It highlights beforehand any potential issues.
Balanced Competition
•
Weight Categories
•
Mixed/Single sex
• •
Age Handicap System
Weightlifting, Boxing Contact sports split e.g. rugby, football Athletics – split on fair competition grounds Hockey/Racquet sports – mixed and open comp Children split in age group Seniors/Veterans in golf, marathon, tennis Golf to allow those of mixed ability to play together
Example Question
All sporting activities have clearly stated rules. State three reasons why we have rules in sport. (3)
Keep Checking…..
Check www.mrt10.wordpress.com weekly for the additions to the body systems from your Y11 course!
REMEMBER !!!
As soon as the exam starts write these key points down
• Mental, Social, Physical benefits • HRF – • SRF – Body Comp, CV, Musc.Endurance, Flexibility, Musc.Strength
(FBMMC) Balance, Co-ord, Reaction time, Agility, Power, Speed.
(BCRAPS) • SPORRI Specificity, Progressive Overload , Rest and Recovery, Individual Needs • Frequency, Intensity, Time, Type. (FITT)