YEAR 11 GCSE PE QUICK TIPS SESSION

1.1 Healthy, active lifestyles & how they benefit you. PHYSICAL – contribute to good health, physical challenge, increase fitness, improve performance, improve on all health related components. MENTAL – Relieve stress & tension, mental challenge, increase self-esteem, & confidence, help the individual feel good, contribute to enjoyment of life. SOCIAL – Make new friends, mix with others, meet current friends, develop teamwork/cooperation, work with others, aesthetic appreciation, competition.

1.2 Influences on your healthy, active lifestyle CULTURAL FACTORS – disability, age, gender, race. HEALTH & WELL BEING – illness,/ health problems. IMAGE – fashion, media coverage, RESOURCES – availability, location, access, time. PEOPLE – family, peers, role models SOCIO-ECONOMIC- cost, status.

Opportunities for getting involved Government initiatives – ensure all pupils receive their entitlement to 2 hrs of high quality PE per week. PE school sport & club links (PESSCL) – increase sporting opportunities 5-16 yr olds, strengthen links between schools & local clubs, pupils to take part in sport as performers, officials, & volunteers.

Opportunities for getting involved Sport England ( start, stay, succeed ) – Start= increase participation to improve health of nation. Stay= retain people through network of clubs, sport facilities, coaches, volunteers, & competitive opportunities. Succeed= create opportunities for talented performers to achieve success.

Opportunities for getting involved The youth sport trust TOP link – aimed at 14-16 yrs to organise / manage sports activities/ dance festivals in local primary/ special schools. Active kids programme – Various supermarkets run voucher programmes where they can be collected to buy sporting & other equipment.

Opportunities for getting involved

Opportunities for getting involved

Sport Participation Pyramid ELITE PERFORMANCE PARTICIPATION FOUNDATION Performance level Where specific skills are developed through coaching and competition. Performers are competing at regional level for their clubs.

1.3 Exercise & fitness as part of your healthy active lifestyle. Health- IS A COMPLETE STATE OF PHYSICAL, MENTAL AND SOCIAL WELL-BEING & not merely the absence of disease & infirmity. Exercise- IS PHYSICAL ACTIVITY THAT IMPROVES HEALTH AND FITNESS. Fitness- IS BEING ABLE TO MEET THE DEMANDS OF THE ENVIRONMENT. Performance- HOW WELL A TASK IS COMPLETED.

5 HEALTH RELATED FITNESS Muscular Endurance– sit up test/press up test Muscular Strength – 1 rep max test- Grip test Flexibility – sit and reach Cardio vascular Endurance– bleep, 12 min cooper run/ Harvard step test. Body Composition- Skin fold test

6 SKILL RELATED FITNESS Co-ordination, throw a ball against the wall. Balance, Stork test. Power, Sergeant jump/ vertical jump/ standing broad jump. Agility, Illinois agility test Reaction time, ruler drop test. Speed – 30 metre sprint test

1.4 Physical activity as part of your healthy active lifestyle PAR-Q (Physical Activity Readiness Questionnaire) Done before starting an exercise programme, see your doctor, medical examination especially if you have poor health. Questions on medical history. Do you have any medical conditions, ongoing injuries, diabetes, asthma, chest pains. Fitness Testing – both health/skill related tests

PRINCIPLES OF TRAINING I –INDIVIDUAL NEEDS/DIFFERENCES S – SPECIFICITY P – PROGRESSIVE OVERLOAD – increased by using – F I T T Frequency, Intensity, Time, Type. R- REST & RECOVERY. R – REVERSIBILITY

Specific- What do I want to achieve? GOAL SETTING S.M.A.R.T Specific- What do I want to achieve? Measurable- Will I know I have hit my target? Achievable- Can I do this in the next few weeks ? Realistic- Am I really able to do this? Time-bound- Have I set myself a deadline for this target?

METHODS OF TRAINING Continuous (aerobic)- running/swimming/cycling continuously for a set time. Fartlek – speed play – walk, jog, sprint- different terrain Circuit- various stations of exercises Weight- endurance = low weight/high reps. Strength = high weight /low reps Cross- using more than one training method Interval (anaerobic). Set distance, set recovery time. Set/reps

Exercise session Warm-up (3 phases pulse raiser, stretch,skills) – essential to prevent injury, improve performance, practise skills before activity, prepare mentally. Main activity Cool down (Remove Lactic acid and help HR to return to resting)

Energy systems AEROBIC – with oxygen, long steady activity (distance running). Glucose+O2 = energy +CO2+H2O ANAEROBIC – without oxygen, fast, explosive activities (sprinting). Glucose = Energy+ lactic acid

1.5 Your personal health & well being Macro nutrients CARBOHYDRATE (complex): bananas/bread/potato, (simple): sugars fruit/veg,cake chocolate FAT: energy/butter PROTEIN (animal/plant): growth/meats/fish/eggs Micro nutrients MINERALS (calcium/iron): health/fruit & veg. VITAMINS: (A, D – milk, liver eggs. C-fruit & veg. B1- nuts. E- cereals, wholemeal bread) FIBRE: digestion/ wholemeal/ beans/bran WATER: dehydration

2.1 Physical activity& your healthy mind & body BODY TYPES- SOMATOTYPE ECTOMORPH – Thin (tall) – high jumper. MESOMORPH – Muscular - sprinter ENDOMORPH – Heavy, Bulky DOH! – Sumo Wrestler.

OPTIMUM WEIGHT OPTIMUM WEIGHT – Ideal weight for your height.( Gender, bone structure, muscle girth, genetics ) LOSING WEIGHT – Decrease calorie intake( diet ), increase calorie expenditure ( exercise ), doing both (dieting plus exercise)

WEIGHT RELATED CONDITIONS OBESE – Grossly overweight ANOREXIC – Severely under weight OVERFAT – Having body fat in excess of normal OVERWEIGHT - Having weight in excess of normal UNDERWEIGHT – Weighing less than is normal, healthy or injured.

Performance Enhancing DRUGS STIMULANTS – Amphetamines, any athlete – fast, aggressive, alert. ANABOLIC STEROIDS – Builds up muscle, strength- body builder/sprinter BETA BLOCKERS – calms the nerves- archery/snooker NARCOTIC ANALGESICS – pain killers- any athlete DIURETICS – rid of water, hides drugs.- jockey /boxer PEPTIDE HORMONES Inc. EPO– High Oxygen content.- cyclists/ marathon runners HGH- muscle development- body builders weight lifters

PREVENTING INJURY Balanced competition – single sex, age limits, weight limits, skill level. Be fit Good technique Know/obey rules Correct kit Playing surface Warm up – (reduce injury, prepare psychologically, improve performance) Cool down Protective equipment

BLOOD RBC – Transport oxygen WBC – Fight disease Platelets – Clot the blood. Plasma – Carry everything. ARTERIES – Carry oxygenated blood Away from heart, High pressure. Capillaries – Tiny.Allow gaseous exchange VEINS – Carry deoxygenated blood Towards heart, low pressure, valves.

2.2 A healthy, active lifestyle & your cardiovascular system Immediate Effects Regular Effects Long Term Effects Increased heart rate Lower Resting Heart Rate Less Risk Of CHD (Heart Diseases) Increased body temp Improved Stroke Volume/Improved Cardiac Output More Efficient CV System Sweating starts & body requires fluids Healthier Blood Vessels Breathing becomes faster & deeper Hypertrophy of Heart Blood pressure increases Lower Blood Pressure Muscles begin to ache Quicker Heart recovery rate

1.2.2- THE CARDIOVASCULAR SYSTEM DURING EXERCISE HIGH CHOLESTEROL CHOLESTEROL IS A FATTY SUBSTANCE CARRIED IN THE BLOOD BY LIPOPROTEINS. LIPOPROTEINS COME IN 2 FORMS HIGH DENSITY LIPOPROTEIN (HDL)- HAS MORE PROTEIN THAN FAT = GOOD CHOLESTEROL- IT CARRIES CHOLESTEROL AWAY FROM THE ARTERIES TO THE LIVER WHICH THEN REMOVES IT. FOUND IN FRUIT ,VEGETABLES & WHOLE GRAINS. LOW DENSITY LIPOPROTEINS (LDL)- CONSISTS MORE OF FAT= BAD CHOLESTEROL.- CAUSE OF CHOLESTEROL IN THE BLOOD , CAN LEAD TO A BUILD UP OF PLAQUE WHICH CAN RESTRICT ARTERIES = BLOCKAGES IN THE BLOOD VESSELS- HEART NEEDS TO WORK HARDER = INCREASED BLOOD PRESSURE- FOOD HIGH IN SATURATED FAT (BAD FAT)

LIFESTYLE EFFECTS ON THE CARDIOVASCULAR SYSTEM Positive effects REST Negative effects HIGH CHOLESTEROL RECREATIONAL DRUGS SEDENTARY LIFESTYLE & LACK OF EXERCISE ( HYPOKINECTIC DISEASE ) STRESS

2.3 A healthy, active lifestyle & your respiratory system Immediate Effects Long Term Effects Deeper/Heavier Breathing Increased tidal volume Faster Breathing More efficient gaseous exchange in lungs Oxygen Debt Improved and increase in alveoli's Higher oxygen debt tolerance Lung capacity increases/vital capacity increases Vo2 max increased (aerobic capacity) Carbon dioxide is removed more efficiently- body can cope with greater increase in the production of co2

2.3 A healthy, active lifestyle & your respiratory system

The Respiratory System Trachea (wind pipe) Ribs Bronchioles Bronchus Alveoli Lung Intercostal muscles Diaphragm

MUSCLES; VOLUNTARY – Bicep, triceps, hamstring. INVOLUNTARY – Kidneys, Intestines CARDIAC - Heart ISOTONIC: MUSCLES CONTRACTING TO GIVE MOVEMENT (RUNNING). ISOMETRIC: Muscles contracting without movement (holding a hand stand). SLOW TWITCH – Marathon runners FAST TWITCH – Sprinters ANTAGONISTIC PAIRS – One contracts and the other relaxes to cause movement, e.g tricep and bicep.

MUSCLES DELTOILDS PECTORALS BICEPS ABDOMINALS QUADRICEPS

MUSCLE MOVEMENT AND SPORTING ACTION   DELTOID ABDUCTS UPPERARM,FROM BODY SERVE IN TENNIS PECTORALS ADDUCTION OF ARM SWIMMING FRONT CRAWL ABDOMINALS FLEXION & ROTATION OF TRUNK ROWING BICEPS FLEXION OF ARM AT THE ELBOW BENDING THE ARM TO THROW A CRICKET BALL QUADRICEPS EXTENSION OF THE LEG AT THE KNEE KICKING A FOOTBALL

MUSCLES TRAPEZIUS LATISSIMUS DORSI TRICEPS GLUTEALS HAMSTRINGS GASTROCNEMIUS

MUSCLE MOVEMENT AND SPORTING ACTION   TRAPEZIUS ROTATES THE SHOULDER BLADES BACKWARDS ROWING LATISSIMUS DORSI ROTATES UPPER ARM AT THE SHOULDERS SWIMMING BUTTERFLY TRICEPS EXTENSION OF ARM AT THE ELBOW STRAIGHTENING THE ARM TO THROW A CRICKET BALL GLUTEALS EXTENSION OF THE UPPER LEG RUNNING & MAINTAINING GOOD POSTURE HAMSTRINGS FLEXION OF THE LEG AT THE KNEE SPRINTING WHEN LEG BENDS GASTROCNEMIUS PLANTAR FLEXION OF THE FOOT RUNNING PUSHING ON TOES

2.4 A healthy, active lifestyle & your muscular system Immediate Effects Short Term Effects Long Term Effects Muscles Ache Hypertrophy of Muscles Stronger Muscular System Build Up Of Lactic Acid Increased Strength and Endurance Greater Tolerance To Lactic Acid

M - MOVEMENT (muscles attach to bone) SKELETON M - MOVEMENT (muscles attach to bone) P - PROTECTION (Protects Vital Organs) S - SUPPORT & SHAPE (Framework)

JOINTS HINGE – Flexion/extension – elbow, knee BALL/SOCKET – Adduction, Abduction, Rotation, Flexion, Extension– HIP/SHOULDER. LIGAMENTS – Joins bone to bone TENDONS – Joins muscle to bone CARTILAGE – Protects bones.

2.5 A healthy, active lifestyle & your skeletal system Short Term Effects Long Term Effects Increase bone density Stronger and Denser Bones Ligaments & tendons become thicker and stronger Decreased Risk of Osteoporosis Weight bearing exercises can prevent osteoporosis Skipping Jumping Running up & down stairs Eating a balanced calcium rich diet = bones to grow and increase density Vitamin D helps absorb calcium Smoking & too much alcohol can have toxic effect on bones

Soft Tissue = RICE. Hard Tissue = Medical Advice INJURIES Bone – fractures- closed – compound – simple. Stress fractures = overuse injuries Joint – dislocation- bone forced out of a joint Sprain – sprained ankle, wrist (Golfers/tennis elbow). Strain – muscles, pulled muscle, torn muscle. Skin – cuts, grazes, bruises Head – concussion. RICE – REST, ICE, COMPRESSION, ELEVATION (Sprain, strain and bruise). Soft Tissue = RICE. Hard Tissue = Medical Advice