Yr11 GCSE PE Revision Training sessions SKILL REALTED FITNESS: Agility – changing direction quickly Balance – keeping the centre of mass over the base of support Coordination – using two or more body parts at the same time Power – strength x speed Reaction time – time taken to respond to a stimulus Speed – time taken to cover a set distance Yr11 GCSE PE Revision FITNESS TESTS: Agility – Illinios agility test Balance – Stork test Coordination – alternate wall toss test Power – standing long jump Reaction time – ruler drop test Speed – 30m sprint Muscular strength – hand grip test Muscular endurance – 12 minute run OR Harvard step test Cardiovascular fitness – 12 minute run OR Harvard step test Flexibility – sit and reach INFLUENCE ON PARTICIPATION: Culture – religion, age Health and well being – asthma, on going injuries Image – clothing, attitude towards certain sports People – family friends, role models Socio-economic – money Resources – facilities in your area HEALTH REALTED FITNESS: Muscular strength – the amount of force a muscle can exert Muscular endurance – using muscles for a long time without tiring Cardiovascular fitness – using the whole body for a long time without tiring Flexibility – the range of movement around a joint Body composition – the percentage of the body which is fat, muscle and bone Training sessions 1) Warm up (pulse raiser, stretches, skill) WHY? = physically and mentally prepares you, increase O2 to muscles, increase temp, increases flexibility. 2) Main session – match or game 3) Cool down (light exercise, stretching) WHY? = removes lactic acid, removes CO2, brings heart rate back down to resting, improves flexibility Government initiatives: Sport England, Youth sport Trust & National Governing Bodies (FA, England netball) all have the same 3 aims/objectives 1. Increase participation – links with schools 2. Retain participation – offer a variety of roles, clubs links, competitions 3. Create opportunities to achieve success – better facilities, better coaching, better education METHODS OF TRAINING: Circuit – performing a series of exercises one after another Continuous – working for a long period of time without rests Cross – A mixture of all other training forms Weight – using a resistance to improve MS & ME Interval – alternating between intense work and rest Fartlek– working over different speeds and/or terrains without a static rest Benefits of exercise: Physical – improve MS, ME, CV, F, lose weight Mental – relieve stress Social – make friends Reasons for joining a club – competition, cooperation, communication Somatotypes: Mesomorph – muscular, wide shoulders narrow hips = swimmer Ectomorph – tall, thin, low % fat and muscle – long distance runner Endomorph – narrow shoulders, wide hips, high % fat - Sumo

PRINCIPLES OF TRAINING: Performance enhancing drugs: Yr11 GCSE PE Revision PRINCIPLES OF TRAINING: REST & RECOVERY – having enough time between training sessions so adaptations can take place and repair any damage. INDIVIDUAL NEEDS – matching training to the persons needs PROGRESSIVE OVERLOAD – gradually increase the amount of work so that fitness improves. HOW? FITT = Frequency (how often), Intensity (how hard), Time (how long), Type (what you do, the method) SPECIFICTY – matching training to the sport/activity Performance enhancing drugs: Anabolic steroids – to train harder for longer – sprinter Beta Blockers – reduce nerves, calming – archery, snooker Diuretics – quick weight loss & mask taking other drugs – boxer Narcotic analgesics – mask pain – anyone who is injured Stimulants – increase alertness – tour de France cyclist Peptide hormones (EPO) – increase red blood cells production – distance events Balance diet: Macronutrients = Carbohydrates (energy), Fats (energy, warmth & protection), protein (build and repair muscle). Micronutrients = Minerals (calcium for strong bones, Iron for healthy blood) & vitamins (D, C) Other essential nutrients: Water (hydration) and Fibre (to aid the digestive system)

Heart rate x stroke volume = cardiac output Yr11 GCSE PE Revision Cardiovascular system HEART RATE – beats per minute Stroke volume – blood per beat Cardiac output – blood per minute (ALL INCREASE WITH THE ONSET OF EXERCISE) Blood pressure – the pressure blood travels at. Systolic blood pressure – the pressure when the heart contracts. This increases when you exercise. Diastolic blood pressure – the pressure when the heart relaxes and fills with blood. WHY THESE CHANGES? = increased demand on the cardiovascular system for extra O2 delivery and removal of CO2. WITH REGUALR EXERCISE / LONG TERM EFFECTS OF EXERCISE Increased size of heart (cardiac hypertrophy) & Increased stroke volume Lower resting blood pressure, lower resting heart rate, quicker recovery rate Lower cholesterol levels BENEFITS OF THESE Reduces the chance of heart disease, better fitness as the heart can contract more forcefully, more O2 delivered with each beat – more energy and work for longer) Heart does not have to work as hard to deliver the same amount of O2. Heart rate x stroke volume = cardiac output Signs of fitness – low resting heart rate, quick recovery rate. Training zones Max heart rate – age = ? 60% of max heart rate = ? 80% of max heart rate = ?

Yr11 GCSE PE Revision OXYGEN DEBT – the extra amount of O2 needed to recover from anaerobic activity (short activity)

Yr11 GCSE PE Revision SKELTAL SYSTEM MUSCULAR SYSTEM (YOU WILL NEED TO KNOW THE MUSCLE NAMES AND THEIR FUNCTION) TYPES OF CONTRACTION ISOTONIC contractions result in movement – large contractions. ISOMETRIC contractions are where the muscle contracts but there is no visible movement. SHORT TERM EFFECTS OF EXERCISE – increase muscle temperature, Increase demand for oxygen, increase lactic acid production, muscle fatigue LONG TERM BENEFITS OF EXERCISE – Muscular hypertrophy, increased muscular strength, stronger tendons and ligaments. INJURIES – Strain where the muscle or tendon is over stretched/pulled – Treated with RICE Rest and recovery and high protein diet important for this system SKELTAL SYSTEM FUNCTIONS OF THE SKELETON SUPPORT – the skeleton provides a frame to support you in unusual positions e.g. handstand PROTECTION – protects vital organs e.g. ribs = heart and lungs MOVEMENT – the bones act as levers for the muscles to pull on to create movement at the joints. JOINTS = Ball & Socket joint – hips and shoulder which can produce all 5 types of movement. Hinge joint – elbows and knees which can only produce two types of movement. TYPES OF MOVEMENT FLEXION – bending of a limb – moving the needs of bones closer towards each other EXTENSION – straightening a limb – moving the ends of bones away from each other ROTATION – when a bone at a joint moves in a circular motion. ADDUCTION – moving limbs towards the body centre line ABDUCTION – moving limbs away from the body centre line LONG TERM EBENFIT OF EXERCISE – Increased bone density (bone strength), stronger tendons and ligaments. INJURIES – Fracture, dislocation, tennis elbow, Sprain (torn or over stretched ligament), torn cartilage. High calcium and vitamin D diet and weight bearing exercise (running) will aid bone development and density. Rest and recovery and high protein diet important for this system

Yr11 GCSE PE Revision Using the space below create mind maps to help revise. Put the topic title in the middle and test yourself to see how much you can remember.

Somatotypes: Fill in the gaps. Mesomorph Characteristics = SKILL REALTED FITNESS: Agility – ___________________________ Balance – keeping the centre of mass over the base of support Coordination – _________________________ Power – strength x speed Reaction time – __________________________ Speed – time taken to cover a set distance Fill in the gaps. FITNESS TESTS: Agility – Balance – Stork test Coordination – Power – standing long jump Reaction time – Speed – 30m sprint Muscular strength – Muscular endurance – 12 minute run OR Harvard step test Cardiovascular fitness – Flexibility – sit and reach INFLUENCE ON PARTICIPATION: Culture – religion, age Health and well being – Image – clothing, attitude towards certain sports People – Socio-economic – money Resources – HEALTH REALTED FITNESS: Muscular strength – the amount of force a muscle can exert Muscular endurance – _____________________________________ Cardiovascular fitness – using the whole body for a long time without tiring Flexibility – _____________________________________ Body composition – the percentage of the body which is fat, muscle and bone Somatotypes: Mesomorph Characteristics = Ectomorph Characteristics = Endomorph Characteristics = METHODS OF TRAINING: Circuit – performing a series of exercises one after another Continuous – __________________________________________________________ Cross – A mixture of all other training forms Weight – using a resistance to improve MS & ME Interval – ________________________________________________________ Fartlek– working over different speeds and/or terrains without a static rest Benefits of exercise: Physical – improve MS, ME, CV, F, lose weight Mental – __________________________________ Social – ________________________________________ Reasons for joining a club – competition, cooperation, communication

PRINCIPLES OF TRAINING: Performance enhancing drugs: Fill in the gaps. PRINCIPLES OF TRAINING: REST & RECOVERY – _______________________________________________________________ INDIVIDUAL NEEDS – matching training to the persons needs PROGRESSIVE OVERLOAD – _______________________________________________________________ HOW? FITT = ____________________________________________________________________________________ SPECIFICTY – matching ……….. to the sport/activity Performance enhancing drugs: Anabolic steroids – …………………………….. Beta Blockers – reduce nerves, calming – archery, snooker Diuretics – ………………………………………. Narcotic analgesics – mask pain – anyone who is injured Stimulants – ………………………………………. Peptide hormones (EPO) – increase red blood cells production – distance events Balance diet: Macronutrients = ……………..(energy), ………..(energy, warmth & protection), ………….(build and repair muscle). Micronutrients = …………..(calcium for strong bones, Iron for healthy blood) & …………….(D, C) Other essential nutrients: ……………(hydration) and ……………..(to aid the digestive system)

Heart rate x = Fill the gaps Cardiovascular system HEART RATE – _______________ Stroke volume – ____________________ Cardiac output – __________________ (ALL _______________ WITH THE ONSET OF EXERCISE) Blood pressure – the pressure blood travels at. _____________ blood pressure – the pressure when the heart contracts. This increases when you exercise. Diastolic blood pressure – the pressure when the heart __________ and fills with __________. WHY THESE CHANGES? = increased demand on the cardiovascular system for extra ______ delivery and removal of _______. WITH REGUALR EXERCISE / LONG TERM EFFECTS OF EXERCISE Increased __________ of heart (cardiac _____________) & Increased _______________ Lower ______________blood pressure, lower resting ________________, quicker _______________-rate Lower ________________ levels BENEFITS OF THESE Reduces the chance of _______________, better fitness as the heart can contract more forcefully, more O2 delivered with each beat – more energy and work for longer) Heart does not have to work as hard to deliver the same amount of O2. Heart rate x = Signs of fitness – low _____________________ , _________ recovery rate. Training zones Max heart rate – _____ = ? ____% of max heart rate = ?

Fill the gaps OXYGEN DEBT - __________________________________________________________________________________________________________

FUNCTIONS OF THE SKELETON TYPES OF _____________________ Fill the gaps SKELTAL SYSTEM FUNCTIONS OF THE SKELETON _____________– the skeleton provides a frame to support you in unusual positions e.g. handstand PROTECTION – protects ________ organs e.g. ____________________ ___________ – the bones act as ___________ for the muscles to pull on to create movement at the joints. JOINTS = _________________ – hips and shoulder which can produce all 5 types of movement. Hinge joint – ___________ & ___________ which can only produce two types of movement. TYPES OF MOVEMENT ______________ – bending of a limb – moving the needs of bones closer ______________ each other EXTENSION – __________________ a limb – moving the ends of bones ______________ from each other ROTATION – when a bone at a joint moves in a ________________ motion. ADDUCTION – moving limbs _____________ the body centre line _________________ – moving limbs __________ from the body centre line __________ TERM EBENFIT OF EXERCISE – Increased bone _____________ (bone strength), stronger ___________ and ligaments. INJURIES – __________ , dislocation, tennis elbow, Sprain (torn or over stretched ligament), torn _____________. High ___________ and vitamin D diet and weight _____________ exercise (running) will aid bone development and density. __________and recovery and high ______________ diet important for this system MUSCULAR SYSTEM TYPES OF _____________________ ____________________ contractions result in movement – large contractions. ISOMETRIC contractions are where the muscle contracts but there is no ______________________ _________ TERM EFFECTS OF EXERCISE – increase muscle ____________, Increase demand for _________, increase _______________ production, muscle ___________ LONG TERM BENEFITS OF EXERCISE – Muscular _________, increased muscular ________, stronger tendons and ___________. INJURIES – ___________ where the muscle or tendon is over stretched/pulled – Treated with ________ Rest and ___________ and high ________ diet important for this system

Label the muscles below. Yr11 GCSE PE Revision Label the muscles below.