GCSE REVISION
• THIS IS NOT A COMPLETE GUIDE BUT
SHOULD JOG YOUR MEMORY AND
GIVE YOU AN INDICATION OF HOW
WELL YOU KNOW EACH TOPIC!!
• Use your notes, course guide and syllabus
to ensure you are fully prepared for your
exam.
• Any questions please pop in or email
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Taking part 5
Positive physical effects on health
Good fitness
Offers physical
challenges
Gives you
energy
Changes and
enhances body
shape
Reduces stressrelated illnesses
Increases life
expectancy
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Taking part 6
Positive mental effects on health
Provides
Gives you a
enjoyment
hobby
and
excitement
Allows you
ReducesIncreases
If you look to Encourages
stressyour feeling
good, you
personal
appreciate
feel good!
levelsof well-being
development
sport
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Taking part 7
Positive social effects on health
Encourages
cooperation
Provides a chance to
mix with new people
Friendly competition
Encourages friendships
Helps to break down
social and class
barriers
Increases confidence
Increases self-worth
Provides personal
fulfilment
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Taking part 9
Barriers to participation
• Health problems
• Self-consciousness about body
• Peer pressure
• The image of a sport is not
desirable
• Previous bad experience
• Religious restrictions
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Influences 4
Influences
are those that impact
on daily life and are often out of a
person’s control.
• Cultural (age,
disability, gender,
race)
• Health and well
being
(illness/health/injury)
• People (family, peers,
role models)
• Image (Fashion &
Media)
• Socio-economic (cost
& status)
• Resources (access,
availability, location,
time)
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Media 4
Types of media
Media includes:
• Television (terrestrial, satellite,
cable and freeview)
• Press (newspapers and
magazines)
• Radio
• Internet
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Media 12
Competition between
terrestrial and satellite channels
The Independent Television
Commission (ITC) organizes the
allocation of transmission of sporting
events, ensuring they do not all go to
the wealthier satellite companies.
There is steep competition between
channels to show sporting events.
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Opportunities in sport 4
Opportunities
Many opportunities exist in sport.
Becoming a performer is the
obvious way, but there are also
other roles:
• Performer
• Official
• Sports leader • Coach
• Volunteer
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Opportunities in sport 17
The performance pyramid
The performance pyramid shows the
structure of progress in sport.
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Opportunities in sport 18
PESSCL
Through the Physical Education
School Sport and Club Links
(PESSCL) strategy, the government
has invested £978 million between
2003/04 and 2007/08, with the aim
of increasing the number of 5–16
year olds taking up and continuing
to play sport.
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Opportunities in sport 20
Sport England
Sport England launced a new
strategy in June 2008, Grow Sustain
Excel, which aims to help people of
all ages and abilities to take part in
sport in their community.
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Health, fitness and exercise 4
Definitions!
The World Health Organization (WHO) defines health as:
‘a state of complete mental, physical and social well-being and
not merely the absence of disease or infirmity’.
Definition of fitness
The ability to meet the demands of the environment and still
have energy left.
EXERCISE
An activity requiring physical effort that helps to sustain or
improve your health and fitness.
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Health, fitness and exercise 12
Effects of lack of exercise
• Weight increase
• Less flexibility
• Become
breathless sooner
• Aerobic capacity
is reduced
• Loss of strength
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Health-related exercise 4
Health-related exercise
To achieve physical well-being, a
performer needs to concentrate on
five areas of health-related exercise:
• Cardiovascular
fitness
• Muscular strength
• Muscular endurance
• Flexibility
• Body
composition
Do you know the definitions for the 5 health
related areas???!!
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The principles of training 4
Principles of training
There are several principles of
training, each influencing the
training of a performer in a different
way.
Good training takes into
consideration all of the principles
and their effects on the body.
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The principles of training 6
The main principles of training are:
• Specificity
• Progressive overload
• Individual differences/needs
• Rest and recovery
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The principles of training 14
The point where exercise is
demanding enough to have an effect
on the body is called the threshold
of training.
As the intensity of the exercise
increases there is a greater demand
for more oxygen to produce energy.
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The principles of training 15
The total amount of oxygen needed
so that the body can function, is
called the oxygen uptake.
However, there is a limit to the
amount of oxygen uptake and this is
called the VO2 maximum (or
‘max’).
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The FITT principle 4
The FITT principle
FITT stands for Frequency,
Intensity, Time and Type.
All of these principles must be taken
into consideration when undertaking
a training programme.
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The FITT principle 16
Reversibility
Reversibility is the result of
stopping or not training frequently.
Just as the body will increase in
strength, tone and skill with
exercise, it will lose them without it.
Remember,
if you don’t use it,
you lose it!
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Goal setting 8
GOAL SETTING
Short-term goals are often set in
training programmes and can act as
incentives to train hard as targets
can be reached quickly.
Long-term goals are often the
culmination of several training
programmes and can possibly lead
to a competition or final event.
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Goal setting 11
There are two types of sporting
goals:
1. Outcome Goals, which are linked
to results of performance in
competition.
2. Performance Goals, which are
concerned with previous
performances, such as being good
enough to run for the country or
to be selected for the Olympics.
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Goal setting 14
Goal setting should be…
Specific
SMART
Measurable
Achievable
Realistic
Timebound
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Methods of training 4
Methods of training
Each of the following methods of
training work the body differently:
• Interval training • Weight training
• Cross training
• Fartlek training
• Circuit training
• Continuous
training
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Recovery rates 9
Target zones and
training thresholds
A target zone is the range within
which a performer needs to work for
aerobic training to take place.
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Recovery rates 11
A training threshold is the point
that must be exceeded before an
effect or result can be produced.
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Recovery rates 7
Rest and recovery gives time for
restoration of:
• Energy-producing enzymes in
muscle fibres
• Stores of carbohydrates in muscle
cells
• Hormonal balance and immune
system
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The exercise session 4
Exercise sessions
An exercise session consists of three
parts:
1. Warm-up: preparing the body for
work.
2. The main activity: the activity, match
or competition.
3. Cool-down: preparing the body to
return to rest.
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Skill Related Fitness
•
•
•
•
•
•
Agility
Balance
Coordination
Power
Reaction Time
Speed
•
•
•
•
•
•
Illinois Agility Run
Stork Stand Test
Alternate Ball throw
Standing Board Jump
Ruler Drop Test
Timed sprint (at top
speed)
Do you know all the definitions????
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Diet 5
Balanced diet
A balanced diet is made up of seven
different categories:
1. Carbohydrates 5. Minerals
2. Proteins
6. Fibre
3. Fats
7. Water
4. Vitamins
Can you give examples of each and what
each one does????
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Diet timing 7
Carbohydrate loading
By eating more carbohydrates, a
store of glycogen is built up in the
body.
In competition this
store will reduce
levels of fatigue and
so help to maintain a
standard of
performance.
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Diet timing 13
High-protein diets
High-protein diets often require a
sportsperson to have smaller meals
more often; six to eight meals in a day is
common. The meals are usually smaller
and higher in protein to aid the body’s
digestion and avoid the storage of
excess energy drawn from food.
Smaller meals are broken down quicker
and allow the body to use the protein to
repair and fuel itself more efficiently.
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Planning an athletes diet
• Week
before……………….
• 3 days before
• Morning before
• During competition
• After competition
• Explain what you
would recommend to
your athlete at these
times
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Somatotypes 9
There are very few people with the
extreme examples of these body
type. Most people have a
combination of all three.
Sportspeople generally have more
mesomorphic (muscle) and
ectomorphic (thinness) than
endomorphic (fatness)
characteristics.
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Alcohol and smoking 6
Alcohol
Alcohol can be a
sedative, meaning
reactions will be
slower and judgement
can be impaired. It
masks pain, which
can lead to increased
injury.
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Alcohol and smoking 14
Nicotine (the drug in cigarettes)
affects the body by stimulating the
brain to release noradrenaline,
which usually happens in times of
stress.
Smoking is bad for you because it:
• Raises your pulse rate and your
blood pressure
• Shrinks your veins
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Drugs/Doping in sport
• Narcotics analgesics
• Diuretics
• Peptide hormones
• Masking agents
• Stimulants
• Anabolic Steroids
• Beta blockers
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The heart 12
Aorta
Superior
vena cava
Pulmonary
artery
Pulmonary
veins
Left atrium
Semi-lunar
valve
Right atrium
Mitral value
Tricuspid value
Left ventricle
Septum
Right ventricle
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Blood vessels 8
The blood vessels
There are three main types of blood
vessel:
• Arteries
• Veins
• Capillaries
•You must be able to describe the
differences between each
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Blood 5
In adults, red blood cells(erythrocytes) are produced in the bone
marrow of long bones.
During exercise the blood increases in thickness as water is removed
as waste
.
In these cells is haemoglobin. Oxygen chemically attaches itself to it to
make oxyhaemoglobin.
White blood cells (leukocytes) protect the body by fighting infection at its
source, repairing damaged tissue after an injury and destroying bacteria.
Platelets are small parts of larger cells.
Platelets clump together and clot at the skin surface after a graze or cut.
Plasma is mostly made up of water. It makes up 55 per cent of the volume of
blood and helps the blood flow easier by the use of plasma proteins.
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Blood 18
The total volume of blood pumped
out of the heart, calculated over a
minute, is called the cardiac
output.
To work out the cardiac output,
multiply the stroke volume by the
heart rate:
cardiac output =
stroke volume x heart rate
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Blood 20
The heart rate usually needs to be
raised to at least 60 per cent of the
maximum to improve cardiovascular
fitness levels.
To work out the maximum heart (or
pulse rate) the following formula is
used:
220 – age =
maximum heart rate
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Effects of exercise on the cardiovascular system 11
Short-term effects of exercise on
the cardiovascular system
Oxygen and
haemoglobin
combine to form
oxyhaemoglobin
Heart rate
increases
Blood vessels
dilate at the skin’s
surface to release
heat, causing skin
to redden
Blood is
pumped to the
working
muscles
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Stroke
volume
increases
Effects of exercise on the cardiovascular system 14
Long-term effects of exercise on
the cardiovascular system
Develops a
stronger heart
Reduced risk of
coronary artery
disease
Can cope with
increased
physical stress
more effectively
Can deliver
oxygen to the
working muscles
more effectively
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Effects of exercise on the cardiovascular system 16
Strange heart beats!
Tachycardia is a resting heart rate
of more than 100 beats per minute.
Bradycardia is defined as a heart
rate of less than 60 beats per
minute.
An ECG (electrocardiogram)
machine will show you what your
heart rate looks like.
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Muscles and exercise 4
Muscular training
Muscular endurance is the ability to keep working over a long period of
time
without tiring and is used in events such as long-distance
running, cycling and swimming.
Muscle strength can be defined as a maximum weight lifted or moved in one try.
When muscles increase in size, this is called hypertrophy.
If training stops then muscles lose their size, and the muscle is said to atrophy.
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Mechanisms of breathing 17
Parts of the respiratory system
Can you label all these
parts??
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Muscle types 11
Muscles and their functions
Trapezius – adduct at
the shoulder
Deltoid – abduct
at the shoulder
Triceps – extend
at the elbow
Biceps – flex at the
elbow
Pectorals – adducts at
the shoulder
Abdominals – flex at
the hip
Latissimus
dorsi – adduct
at the arm
Quadriceps – extend
at the knee
Gluteus maximus
– extend at the hip
Hamstrings –
flex at the knee
Gastrocnemius –
extend at the ankle
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Muscle types 4
Muscle types
There are three kinds of muscle:
1. Voluntary muscles
2. Involuntary muscles
3. Cardiac muscles
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Muscular functions 5
The pulling muscle is called the prime mover
(or agonist).
The muscle relaxing is called the antagonist.
When a muscle contracts it becomes shorter.
When a muscle relaxes it becomes longer.
?Describe Isometric & Isotonic movements?
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Bones 6
Cheekbone
Cranium
Jawbone
Clavicle
Sternum
Scapula
Humerus
Ribs
Vertebrae
Pelvis
Radius
Ulna
Carpals
Metacarpals
Phalanges
Femur
Patella
Fibula
Tibia
Tarsals
Metatarsals
Phalanges
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Bones 13
Cheekbone
Cranium
Jawbone
Clavicle
Sternum
Scapula
Humerus
Ribs
Vertebrae
Pelvis
Radius
Ulna
Carpals
Metacarpals
Phalanges
Femur
Patella
Key
Fibula
Tibia
Tarsals
Metatarsals
Phalanges
Long
Short
Irregular
Flat (plate)
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Joints
• Fixed (cranium)
• Fibrous
• Shoulder, Hip
• Ball & Socket
• Atlis & Axis (neck)
• Pivot
• Elbow, Knee
• Hinge
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Movement terminology 4
Range of movements
There are a range of main
movements:
•
•
•
•
• Dorsi flexion
• Extension
• Rotation
Adduction
Abduction
Flexion
Plantar flexion
Do you know what each
one means????
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Injuries 4
Common injuries
Common injuries are more
complex than minor injuries and
• Ligaments join bone to bone
include:
• Tendons join bone to muscle
• Strains
• Sprains
• Torn cartilage
• Fractures
• Dislocation
• In a muscle
• In a joint/ligaments
• Greenstick, open, closed
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