HEALTH IS A STATE OF COMPLETE __________, ___________ AND _________ WELL BEING AND NOT MERELY THE ABSENCE OF DISEASE.

Enjoyment is a MENTAL benefit of exercise Question : Give another two mental benefits to exercise.

Teamwork is a SOCIAL benefit of exercise Question: Give another two social benefits to exercise.

A more efficient heart is a PHYSICAL benefit of exercise Question: Give another two physical benefits to exercise.

Give a reason why the following examples should take part in exercise: 1.Kirsty has moved to a new area with her job and is not familiar with the area or people? _________________________________________________ _________________________________________________ _________________________________________________ 2. Simon’s dad has a lot of work to do and keeps shouting at Simon for the littlest things. _________________________________________________ _________________________________________________ _________________________________________________

IMPORTANT DEFINITIONS TO REMEMBER: FITNESS : FITNESS IS THE ABILITY TO MEET THE DEMANDS OF THE ENVIROMENT. PERFORMANCE: HOW WELL A TASK IS COMPLETED. EXERCISE : EXERCISE IS A FORM OF PHYSICAL ACTIVITY, DONE PRIMARILY TO IMPROVE ONE’S HEALTH AND PHYSICAL FITNESS.

SKILL& HEALTH RELATED FITNESS PUT THE FOLLOWING WORDS INTO A TABLE UNDER THE CORRECT HEADINGS OF SKILL OR HEALTH RELATED FITNESS: SKILLHEALTH

DECIDE ON THESE FOLLOWING WORDS: SKILL OR HEALTH? Cardiovascular fitness Agility Muscular endurance Muscular strength Balance Speed Power Flexibility Body composition Coordination Speed of reaction

SKILL RELATED FITNESS GIVE TWO EXAMPLES OF SKILLS THAT ARE REQUIRED TO DO THE FOLLOWING ACTIVITIES. DESCRIBE HOW THE SKILL IS A BENEFIT TO THE ACTIVITY.

DIVING TO SAVE A FOOTBALL DRIBBLING A FOOTBALL GYMNAST ON A BEAM

The Principles of Training

S P O R T

The Principles of Training Specificity Progression Overload Reversibility Tedium

Match the definitions The training that you do needs to match the areas of fitness that you want to improve. This means doing more than you normally do. This means that when you stop exercising the fitness that you have gained will be lost. This means start slowly and gradually build up the difficulty of the activity.

QUESTIONS Using the FITT principle, explain three ways somebody can overload their training session? (3) Shelia is dedicated to her training programme and never misses her weekly session, what principle of training is she following (1) What happens to Shelia’s fitness if she misses a number of sessions and what is this principle called? (2)

THRESHOLDS OF TRAINING What are the two main energy systems we use when taking part in physical activity?

THRESHOLDS OF TRAINING What are the two main energy systems we use when taking part in physical activity? Aerobic and Anaerobic

WHICH IS AEROBIC, WHICH IS ANAEROBIC? YOU DECIDE!!!!!!! 100M SPRINT 10,000M MARATHON FOOTBALL (FREE KICK) FOOTBALL (JOGGING BACK TO POSITION) LONG JUMP SHOT PUT CROSS COUNTRY

Aerobic energy The aerobic energy system uses oxygen to provide us with energy. Examples include long distance running events e.g. marathon running, cross country and 3000m.

Anaerobic Energy The anaerobic energy system produces energy without using oxygen. It uses energy that is stored in our muscles. As a result we can only use this energy system for short intense bursts e.g. sprints, 100m.

Training Zones How do we work out which energy system we are using?

Maximum Heart Rate 220 – age = MHR The MHR for a 16 year old is 220 – 16 = 204 beats per minute. Aerobic training zone = 60 – 80% mhr, which for a 16 yr old would be 122 – 163 beats per minute.

Maximum Heart Rate Anaerobic training zone = 80 – 90% mhr, which for a 16 yr old would be ___ – ____beats per minute.

Anaerobic training zone = 80 – 90% mhr, which for a 16 yr old would be 163 – 184 beats per minute.

SKELETON THERE ARE FOUR MAIN FUNCTIONS OF A SKELETON SUPPORT MOVEMENT BLOOD PRODUCTION PROTECTION

LABEL THE PARTS HIGHLIGHTED Give the anatomical names for the bones labelled a. B C D E f a b c d e f

Link Up the Anatomical Names with their common names Femur Carpals Metatarsals Sternum Clavical Phalanges Tibia Cranium Patella Humerus Shin Bone Knee Bone Breast Bone Foot Thigh bone Wrist Skull Toes Upper Arm Collar Bone

BONES BONES CAN BE PUT INTO FOUR DIFFERENT SECTIONS: LONG SHORT FLAT IRREGULAR

Long bones Long bones are long and cylindrical in shape, and can be found in the limbs. They are associated with movement. Examples of long bones are: Femur Tibia Fibula Phalanges Metacarpals Ulna Humerus Femur Tibia Fibula Phalanges Metacarpals Ulna Humerus

Irregular Bones Irregular bones can be described as having no definite geometrical shape. Good examples of these bones are the vertebrae. vertebrae

Flat bones Flat (plate) bones protect our internal organs. They enclose our vital organs. Examples of flat bones are: Ribs Sternum Scapula (pictured) Cranium Ribs Sternum Scapula Cranium

Short Bones Short bones Short bones are there for strength and have limited movement. They are typically squarish in shape and can be found in the foot tarsals and the wrist carpals. tarsals carpals

Questions Multiple choice 1 Bones can be classified into different groups. The phalanges are an example of: A; long bones B: short bones C: Irregular bones D: Flat (plate) bones 2: Which of the bones listed is an irregular bone? A: Radius B: femur C: Vertebra D: Scapular

Continued………… The scapula is an example of a A: Flat (plate) bone B: Long bone C: Short Bone D: Irregular Bone Which of the following groups contains the bones of the hands and wrists? A: Tibia, tarsals, phalanges B: Tarsals, metatarsals, phalanges C: Clavical, Metatarsals, tarsals D: Carpals, phalanges, metacarpals.

Synovial Joints Joints: Where two or more bones meet Label the parts A B C What type of joint is the knee? Give another example of this joint? What type of joint is the shoulder? a b c

PREVENTING INJURY HOW TO AVOID INJURY? MAKE SURE YOU ARE FIT OBEY THE RULES PLAY AT THE RIGHT LEVEL ( AGE, WEIGHT) RIGHT KIT (KEEPER IN HOCKEY)

Bones, joints, ligaments and tendon injury treat with: R I C E REST ICE COMPRESSION ELEVATION

Fracture and Dislocation DIAL 999 DO NOT MOVE CASUALTY SUPPORT THE LIMB

WHAT DO YOU DO IF A PERSON COLLAPSES INFRONT OF YOU? D R A B C DANGER RESPONSE AIRWAY BREATHING CIRCULATION

MULTIPLE CHOICE Which of the following would NOT be treated with RICE? A) Sprain B) Strain C) Dislocation D) Deep bruising The recovery position would be used for: A) a conscious patient who has a broken arm B) An unconscious patient who was breathing and has a pulse C) An unconscious patient who was breathing but had NO pulse D) An unconscious patient who was NOT breathing, but had a pulse.

CARBOHYDRATES: These are used for energy. FATS: Also used for energy, muscles use carbohydrates firstly then they use fat PROTEIN: Repairs muscles. DIET

WHICH NUTRIENTS DO THESE FOODS HAVE IN THEM? FATS, CARBOHYDRTAES OR PROTEIN

DIET AND THE SPORTS PERFORMER Don’t eat more than you need because it will get stored as fat and wont help in sport. Long-distance runners need plenty of carbohydrates for energy. An athlete will need protein in their diet to help them recover from any wear and tear. Water is also vital so they don’t dehydrate.

Drugs Socially acceptable drugs? Drinking, smoking and coffee (caffeine) Stimulants: speed up reactions and can work for long periods without pain Sprinters use them, blocks

DRUGS CONTINUED…. Narcotic Analgesics: pain killers Anabolic steroids: Increase size and strength of muscle. Diuretics: decreases the amount of water in body. Boxers and jockeys use this.