GCSE PE REVISION
Reasons for taking part physical in activity
• Health: A state of complete mental, physical
and social wellbeing, and not merely the
absence of disease and infirmity.
• Healthy, active lifestyle: A lifestyle that
contributes positively to physical, mental and
social wellbeing, and which includes regular
exercise and physical activity.
Reasons for taking part physical in activity
SOCIAL
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Develops friendships
and social mixing
Co-operation
MENTAL
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Team work
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Helps relieves
stress/tension
Helps relieve stress
related illness
Competition
Physical Challenge
PHYSICAL
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Helps individual to
feel and look good
Enhances body
shape
Contributes to
good health and
enjoyment of life
Aesthetic
appreciation
Aesthetic appreciation: appreciating the beauty of a performance
Reason
Lose weight
Benefit
Physical
Explanation
Burn more calories when
exercising.
Muscle definition
Physical
Through exercise my muscle
strength increases as does the size
and fatstores decreased.
Relieves stress
Mental
Takes mind off problems
Physical Challenge
Mental
Sense of achievement on
completing a physical task.
Good way to meet
new people
Social
It is a good way of meeting people
with similar interest .
Helps me to learn
how to co-operate
Social
Through working with team
mates, coach and others.
Influences on your HEALTHY ACTIVE LIFESTYLE.
• The people who influence our participation
are: PEERS,PARENTS AND ROLE MODELS. This
can be in a positive way for example
encouraging us to take part. They could have a
negative effect by discouraging your
participation.
• Can you think of how these people can have a
positive and a negative influence on your
participation in a physical activity.
Influences on your HEALTHY ACTIVE LIFESTYLE.
The image of a physical activity can have an
influence on your participation it may come in
the form of:
FASHION: If the clothing looks good and is
fashionable you will be more likely to participate
in that activity/sport.
MEDIA: If the activity is on the TV in magazines,
papers and on the internet more people are
likely to participate in that activity.
Cultural Factors Influencing Participation in physical
activity
Age: The older we get the will affect the choice of
activity we will choose to participate in. Old age does
not mean you cant do any physical activity.
Gender: Many sports are male dominated however this
does not mean that women cant participate there is
just less opportunity.
Disability: Access, opportunity has always caused a
barrier for participation and society’s perception has
hindered the progress of participation
Race: Encouraged to participate in certain sports or
directed to avoided certain sports due to stereotyping.
Academic studies considered more important.
Influences on your healthy active lifestyle. RESOURCES
• Availability: if a sports facility or resources are not available
then you are less likely to pursue it.
• Location: If your town or area has excellent facilities in a
particular sport then you are more likely to choose that
activity over another.
• Access: Facilities need to be easy to get to either via car, public
transport or walking. The facility will need good parking and
provide access to all types of uses.
• Time: The facility needs to be open at the right times for
example in the evenings, weekends and during holiday times
so that all ages and groups can use the facility. This is known as
peoples leisure time.
Other influences that will have an impact on your
participation
• Illness: if unwell or injured a lot then you are less
likely to participate
• Health Problems: Asthma, diabetes may prevent
you participating in activities.
• Socio Economic Factors: The cost of
participating is not always affordable and certain
sports such as tennis and golf have a perceived
image that suggests that it is expensive and
exclusive to only those who can afford to pay
expensive joining fees.
Different Roles to Play in Physical Activity
• Performer: this is when you participate as a
player within the activity.
• Official: this is where you take charge of the
activity and make sure participants play within
the rules.
• Leader/volunteer: this is where you take a
role in leading others in a physical activity.
• Coach: this is where your in charge of
performers progress and development of skills
and fitness.
Sports Participation Pyramid
ELITE
Government initiatives to promote participation
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•
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National Curriculum: PE is a compulsory subject for all school children from the age
of 5-16 with schools having to provide a minimum of 2 hours of PE in the curriculum a
week and a further 1hour after school. They intend to make this 5 hours of PE/school
sport by 2011.
PESSCL: PE School Sport and Club Links: initiative to get more pupils
participating in PE and extra-curricular clubs and inter/intra school sports
competitions.
Sport England are in charge of lottery funding and use it to get people into sport
using the START, STAY and SUCCEED INITIATIVE.
START: increase participation in sport in order to improve the health of the nation,
with a focus on priority groups. (women, elderly, disabled)
STAY: retain people in sport through and effective network of clubs, sports
facilities, coaches, volunteers and competitive opportunities
SUCCEED: create opportunities for talented performers to achieve success
•
School sports partnerships: The sports college is the hub sight leading a family
of secondary schools and their primary feeder schools in improving and providing
PE and sporting opportunities.
•
Youth Sports Trust work with the likes of Sainsbury to raise funds for equipment
and opportunities for pupils to have a better PE experience.
Can you define the following!
Health
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.
Components of Health
Muscular
strength
Muscular
endurance
Health related
exercise
Body
Composition
Flexibility
Cardiovascular
endurance
Definitions
Cardiovascular endurance
The ability to exercise the entire body for long periods
of time.
Muscular Strength
The amount of force a muscle can exert against a
resistance.
Muscular endurance
The ability to use voluntary muscles many times without
getting tired
Body Composition
The percentage of body weight, which is fat, muscle and
bone.
Flexibility
The range of movement possible at a joint
Components of skill Related Fitness
SPEED
POWER
AGILITY
SKILL
RELATED
FITNESS
REACTION
TIME
BALANCE
CO-ORDINATION
Define the Terms
SPEED
The differential rate at which an individual is able to perform
a movement or cover a distance in a period of time.
REACTION TIME
The time taken between the presentation of a stimulus and
onset of a movement.
BALANCE
The ability to retain the centre of mass of the body above the
base of support with reference to static and dynamic
movements.
AGILITY
The ability to change the position of the body quickly and to
control the movement of the whole body.
CONTINUED
CO-ORDINATION
The ability to use two or more body parts together.
POWER
The ability to do strength performances quickly.
Assessing your health and fitness
PAR-Q: Before starting any exercise programme,
you need to know that you are ready to do so.
PAR-Q = PHYSICAL ACTIVITY READINESS
QUESTIONNAIRE. This type of questionnaire is
designed to ask questions on your general health
to find out if there any health issues. Questions
asked are likely to be:
• Do you suffer from high blood pressure?
• Do you smoke?
• Do suffer from any long term illness?
Fitness Tests:
• How Cardiovascular Endurance is Measured
There are many ways of measuring Cardiovascular
Endurance using maximal and sub-maximal tests such as:
• The Multistage Fitness Test (maximal) – progressive 20
meter shuttle run in time with bleeps. Measure the level
of bleeps you reached
• The 12 minute Cooper Run (sub-maximal) – run a
measured course for 12 minutes work out the distance
covered
• The Harvard Step Test (sub-maximal) - stepping on and
off a bench at a rate of 30 times per minute for 5 minutes.
Check recovery rate every minute for 5 minutes
How Muscular Strength is Measured
• The Hand Grip Strength Test.
• This is a very simple test which involves
holding a hand dynamometer and squeezing
the handle as hard as you possibly can with
one hand.
• Obviously the harder you are able to squeeze
the higher your strength score will be
How Flexibility is Measured
• The Sit and Reach Test
• This test involves sitting on the floor with both
legs together, out straight and feet flat against a
box (as shown on left).
• Your fingertips should be on the edge of the top
plate. You bend the upper body and slowly reach
forward as slowly as possible whilst keeping your
knees straight at all times.
• The distance is then measured from edge of the
plate to your finger tips
How Agility is Measured
• The most reliable test of Agility is the Illinois
Agility Run. This is a timed run around a set
course and is the test you will use to measure
your agility.
• The performer starts laying face down on the
floor. Once told to start they jump up and run the
course as fast as they can.
• The faster the time the better the performers
Agility
How Balance is Measured
• The stork Balance Test.
• This test requires you to balance on one leg.
• You start with your hands on your hips, then you lift
one leg off the floor and place your toes against the
knee of the opposite leg.
• When signalled to do s0, you raise your heel so you
are stood on your tiptoes in the position shown on
the right.
• This position must be held for as long as possible.
• The longer it is held the better the performers
balance
How Power is Measured
• Power can be measured using tests which
involve speedy explosive movements from a
stationary starting position.
• The Standing Broad Jump.
• Start behind a start line with your feet
shoulder width apart. Then bend your knees
and jump as far forward as you can.
• The distance is then measured from the start
line to the back of your heels.
• It is preferable for health and safety reasons
that a mat is used to jump on to.
SMART TARGETS
• S=SPECIFIC; stating exactly what you want to achieve
(I want to lose 5 kg)
• M=MEASURABLE; can what has been set be
measured to see if at the end the target has been
met.
• A=ACHIEVABLE; setting a realistic target which will
need to challenge and stretch you.
• R=REALISTIC; the target must be something that is
possible, something that you can do to maintain
motivation
• T=TIME-BOUND; if a time limit is not set then it will
be easy to put off you need to set a start and clear
end date.
PRINCIPLES OF TRAINING
REVERSIBILITY
Rest &
Recovery
MODERATION
PROGRESSIVE
OVERLOAD
PRINCIPLES OF
TRAINING
FITT
SPECIFICITY
THRESHOLDS
OF
TRAINING
INDIVIDUAL
NEEDS
Definitions and Examples
OVERLOAD
‘Fitness can only be improved through training more than you
normally do’
Eg, if you currently train twice a week you can overload by training
three times a week.
PROGRESSION
‘Start slowly and gradually increase the amount of exercise you do.’
Eg, if you currently worked for 30 minutes a session you would
increase it to 31 minutes as this is a gradual increase
SPECIFICITY
‘Specific kinds of activity or exercise to build specific body parts.’
Eg, if you are training to be a runner then your training must involve
running.
Explanations
• Individual Needs: This is similar to specificity but it
takes into account the individual and not the
sporting activity. For example you would not do the
same training for say Wayne Rooney and Jon Terry
even though they both play football.
• Reversibility: This principle you do not apply it just
happens if you have an injury or a lay off from
training, your body adapts to the lack of exercise.
• Threshold of Training: these are clear guide lines in
which the intensity of the training should be
performed it is recommended that you perform
between 60 and 80% of your maximum.
TIME: How long
you train within
each session. You
can overload by
increasing the
length of the
session
TYPE: This relates
to the principle of
specificity. It is
important to
remember to make
sure your training
matches the needs
of the sport
FITT
FREQUENCY:
How often you
train. You can
overload by
increasing the
number of training
sessions you do.
INTENSITY: How
hard you work
when training.
You can overload
by working
harder within the
training session.
TRAINING METHODS
• Weight Training: Sometimes referred to as
resistance training. You can use free weights
such as dumbbells or barbell and there are
machine weights. You perform repetitions
(one exercise ie one chest press) and sets (a
number of repetitions you plan to perform
each time).
• Heavy weights build up strength and power
(low number of reps per set)
• Light weights build up muscular endurance
(high number of reps per set)
Circuit Training
• Combination of various exercises performed at
different stations working different muscles at
each station.
• It improves cardiovascular and muscular
endurance.
• Circuit training is easy to organize does not need
much space or equipment and music is used to
motivate participants.
• It can occupy large numbers or be even
performed at home. It can be used by games
players to improve skills or fitness.
Interval Training
• This is defined as periods of intense work
followed by periods of rest.
• Periods of work could be sprinting for 50
meters followed by a walk recovery of 30
meters followed by a 50 meter sprint and this
would be repeated 5 times per set where
there would be a 3 minute rest and repeat the
set again. In racket sports the distances would
be shorter
Continuous Training
• As the name implies this means working
continually at a moderate pace without any
rest periods for a long period of time. This
training method is used primarily to improve
cardiovascular and aerobic fitness and is used
primarily by long distance athletes and games
players.
Fartlek Training
• The term means speed play. This training
combines high and low intensity work such as
sprinting, running, jogging and walking but
you can use this when cycling, rowing or
swimming. This is used by games players and
is used to improve speed and endurance.
Cross Training
• This is when you use a combination of training
methods, this is used because most people
and athletes need to improve various
components of fitness. For example Rugby
players would need to improve strength and
cardiovascular fitness and therefore have a
weights programme and a fartlek programme.
The Exercise Session
Warm-up
PULSE RAISING:
STRETCHING and
EVENT SPECIFIC
DRILLS.
Increase body temp,
muscles will contract
and relax more
quickly, Oxygen will be
more easily available
to the muscles and it
helps the performer
focus and be
psychologically
prepared
Main Activity
This could be actual
competition or intense
training specific to
your sport.
Cool Down
Does not reduce the
risk of injury during a
performance but they
reduce the risk of
muscle stiffness and
This often consists of speeds up the
drills, conditioned
removal of lactic acid.
games, tactics and full It also prevents blood
contact competition
pooling and possible
against team mates.
feinting by keeping
the blood circulating
and gradually
reducing the heart
rate. Light jog-walkstretch.
Macro-nutrient Carbohydrate
• Carbohydrates help by providing quick energy,
50-60% of our diet should comprise of Carbs
such as pasta, rice and bread.
• Performers such as marathon runners will eat
lots of carbs and the day before a race they
would carbo load.
• Pasta, cereals and potatoes are good sources
of carbohydrate.
Macro-Nutrient Fat
• Not all fats are bad for you, unsaturated fats are
healthy, saturated animal fats are unhealthy and
full of bad cholesterol.
• Fats provide slow energy and 20-25% of our diet
should be fats
• Walking and low impact exercises will use energy
from fats.
• Good fats can be found in oils, fish and nuts. Bad
fats are found in dairy and animals
Macro-Nutrient Protein
• Builds and repairs muscles and we need
between 15-20% of this in our diet
• When training hard and recovering from injury
protein will help the recovery process. Power
athletes such as weight lifters will need a
greater proportion of protein in their diet.
• Protein can be found in Meat, eggs, pulses
and fish
Micro-nutrient vitamins
• These help the body stay healthy, look good
and helps with concentration. It will help
athletes by staying calm and making quick
decisions
• Vitamin A aids vision, C keeps the skin healthy
and D helps absorbtion of calcium helping
bones and teeth to stay strong.
• Fresh fruit and vegetables are good sources of
vitamins
Micro-nutrient Minerals
• These help release energy from food, keep the
body healthy and you to make decisions.
• Calcium strengthens bones
• Iodine helps with the production of energy
• Iron prevents fatigue
• Minerals can be found in Fruit, vegetables and
fish.
Fibre
• Fibre can not be digested however it fills you
up and it keeps you regular.
• Healthy digestive system prevents
constipation, helps weight control and can
prevent some cancers.
• Fibre can be found in fresh fruit, vegetables
and wholegrain cereals.
BODY COMPOSITION/SOMATOTYPES
Somatotyping is a method of
classifying people by their body
shape. Your body type is something
you are born with because it is
genetically defined. Changing your
diet taking part in exercise can
remove fat and increase muscle mass
BUT it can’t change your height or
basic bone structure.
Endomorph
•
•
•
•
•
•
D is for dumpy characteristics of an endomorph are:
Wide hips narrow shoulders.
Large Head.
Tendency to put on fat
Short tapering limbs
Round shape.
Mesomorph
• M is for muscular, characteristics of a
mesomorph are
• Broad shoulders and narrow hips.
• Heavy chest
• Muscular body
• High proportion of muscle
• Strong arms and legs.
• Wedge shaped
Ectomorph
T is for thin, characteristics of an ectomorph
are:
•Narrow shoulders and narrow hips.
•Fragile delicate body.
•Thin, narrow chest, abdomen and limbs
•Very little muscle or body fat.
•Thin straight rectangular shape
Explanations.
OVERWEIGHT
• People who have weight in excess of normal. This is judged
on expected weight for people’s height, age and sex.
UNDERWEIGHT
• Term used o describe someone who does not have the
recommended amount of body fat in relation to height, age
and sex
OVERFAT
• A way of saying that you have more body fat than you
should have.
OBESE
• A term used to describe someone who is VERY FAT.
SMOKING/NICOTINE
Tobacco is a legal drug even though it can affect your
Health and your ability to perform. Smoking causes:
•Nose, throat and chest IRRITATIONS.
•Makes you SHORT of BREATH.
•Increases the risk of developing HEART DISEASE,
LUNG CANCER, BRONCHITUS and other diseases.
ALCOHOL.
Alcohol again is a legal drug and one which is seen as
socially acceptable unlike smoking. Many of us if not all,
will or already have had an alcoholic drink. In moderation
this is acceptable, however even in moderation alcohol can
affect a sportspersons performance.
• Affects your CO-ORDINATION, SPEECH and JUDGEMENT.
• Slows your REACTIONS.
• Makes your muscles get TIRED more quickly.
• Eventually damages your LIVER, KIDNEYS, HEART,
MUSCLES, BRAIN and the DIGESTIVE and IMMUNE
SYSTEMS.
Doping class
Effect on performance
Dangerous side-effects
Stimulants
Make athletes more alert and
mask fatigue
Can cause heart failure,
addictive
Anabolic agents - steroids
Help athletes to train harder
and build muscle
Increased aggression and
kidney damage and heart
attack
Diuretics
Remove fluid from the body.
Used :to make the weight, eg
in boxing to hide other drug
use
Causes severe dehydration
Narcotic analgesics
Mask pain caused by injury or
fatigue which can make the
injury worse
Addictive
Peptides and hormones
EPO (Erythropoietin) increases EPO - risk of stroke or heart
number red blood cells - gives problems.
more energy
HGH - abnormal growth, heart
HGH (Human Growth
disease, diabetes, arthritis etc
Hormone) - build muscle