GCSE PHYSICAL EDUCATION REVISION GUIDE, PART TWO

Different Body Types Somatotypes (body build/physique) Measurements taken from height, weight, bone size, muscle girth and fat Endomorph Mesomorph Ectomorph Certain body types are particularly suited to different sports!

Endomorph Characteristics: Fatness, round body shape, large build. Effect on sport: often not suited to endurance events, most commonly found in events requiring large body mass and strength, such as sumo. Different Body Types

Mesomorph Characteristics: muscular, broad shoulders, triangular body shape Effect on sport: Most sportsmen are mesomrophs as most sports require strength and power. Strongmen and sprinters are good examples. Different Body Types

Ectomorph Characteristics: Thin, lean, low body fat levels Effect on sport: often found competing in endurance events such as the marathon and sports requiring a light body such as jockey Different Body Types

Optimum Weight Factors affecting optimum weight: Height Gender Bone Structure Muscle Girth Genetics

Optimum weight in sport Varies widely according to the sport; rugby and horseracing, for example, have quite different requirements. A forward in rugby; need muscular strength & power, so large muscle girth. A jockey; short with small bone structure & minimum amount of muscle. Some people need to lose weight to reach their optimum weight (e.g. boxing)

Anorexic – a prolonged eating disorder due to the loss of appetite and a desire to not become overfat or obese/desire to become thin. Underweight – weighing less than is normal, healthy or required. Overweight - having weight in excess of normal. Not harmful unless accompanied by overfatness Overfat Overfat – having too much body composition as fat Obese –describes people who are very overfat. Weight-related conditions

Performance Enhancing Drugs ANABOLIC STEROIDS BETA BLOCKERS DIURETICS NARCOTIC ANALGESICS STIMULANTSPEPTIDE HORMONES

ANABOLIC STEROIDS: Increase muscle mass & develop bone growth BETA BLOCKERS: Help maintain a low HR and lower b.p DIURETICS: To increase the amount of urine production Performance Enhancing Drugs

NARCOTIC ANALGESICS: They give relief from painful injuries STIMULANTS: They increase alertness PEPTIDE HORMONES: Same as Anabolic Steroids, specific hormone EPO increases red blood cell production. Performance Enhancing Drugs

Recreational Drugs Smoking – Damages heart and lungs and raises blood pressure, increased risk of cancer, heart disease Reduces bodies ability to carry oxygen so performers suffer from fatigue and loss of breath more easily. Alcohol – Can cause damage to the liver and brain cells and increase likelihood of dehydration It may affect performance by impairing judgments, slowing reaction times and causing dehydration, it is commonly used as a sedative in sports such as archery to improve performance.

Risk assessment & prevention of injury How can we make activities safe? Warming up/cooling down Checking equipment & facilities Protective equipment & clothing Appropriate footwear Balanced competition – (weight categories/mixed or single sex/age/handicap system) Playing to the rules of competition

The CV system Heart, Blood and Blood Vessels. Heart pumps blood around the body (2 main functions): 1. To supply the body with oxygen/nutrients 2. To remove waste products such as carbon dioxide

Aerobic (with air) activity Any sustained activity requiring increased breathing and oxygen consumption Aerobic activities normally last for a minute or more Increases cardio - vascular fitness and efficiency of respiratory system E.g. long distance running Anaerobic (without air) activity Anaerobic activities are high intensity activities over a short period of time They only last for 40 second or so, even the fittest athletes cannot work at this intensity for longer Examples include 100m sprint The CV system

Immediate effects of exercise: Increased HR (adrenaline released) Increased blood pressure Increased body temperature/sweating Lactic acid build up Muscle fatigue / tiredness The CV System during exercise

Effects of regular training and exercise: Increased stroke volume and cardiac output (so heart pumps more blood per beat) Quicker recovery rate Lower resting HR Healthy veins and arteries Reduced blood pressure Overall more efficient CV system Regular Exercise & the CV System

Rest High Cholesterol Recreational drugs Sedentary lifestyle & lack of exercise Stress The effect of lifestyle on the CV system

The Respiratory System Inspiration The intercostal muscles contract pulling the rib cage up and out Diaphragm contracts causing it to flatten Chest cavity gets larger causing pressure in the lungs to fall Air moves into the lungs through the trachea from the higher outside pressure into the chest and one of the two bronchi through bronchioles and into the alveoli. Air flowing in YOU WILL NOT BE TESTED ON HOW THIS SYSTEM WORKS BUT WILL HELP YOU UNDERSTAND THIS TOPIC

The Respiratory System Expiration The intercostal muscles relax and so the rib cage returns to normal The diaphragm relaxes pushing it up The chest cavity gets smaller so the pressure in the lungs increases Air flows out of the lungs During periods of exercise expiration becomes an active process involving the forced expulsion of air Air flowing outward YOU WILL NOT BE TESTED ON HOW THIS SYSTEM WORKS BUT WILL HELP YOU UNDERSTAND THIS TOPIC

The Respiratory System Expiration The intercostal muscles relax and so the rib cage returns to normal The diaphragm relaxes pushing it up The chest cavity gets smaller so the pressure in the lungs increases Air flows out of the lungs During periods of exercise expiration becomes an active process involving the forced expulsion of air Air flowing outward YOU WILL NOT BE TESTED ON HOW THIS SYSTEM WORKS BUT WILL HELP YOU UNDERSTAND THIS TOPIC

Tidal volume “The amount of air inspired and expired with each normal breath at rest and during recovery” Tidal volume increases during exercise Vital capacity “the maximum amount of air you can breathe out after breathing in as much air as possible” The Respiratory System

Oxygen debt “the extra oxygen consumed during recovery from a period of strenuous physical activity, compared with the amount which would usually have been consumed over the same length of time at rest.” Immediate and long term effects of exercise on the respiratory system

Improved efficiency of lungs and better delivery of oxygen to the working muscles. Meaning the body will be able to cope better during exercise. VITAL CAPACITY increases No. OF ALVEOLI increases No. OF BLOOD VESSELS increases Smoking can have serious negative effects on the respiratory system (i.e. damage alveoli affecting gaseous exchange).

The muscular system The muscular system describes all the muscles in the body and how they work. It is the driving force behind movement, which happens as a result of muscles contracting and lengthening. Voluntary muscles bring about movement, these are the ones that can be consciously controlled and we use in sport and physical activity. Involuntary muscles contract by themselves e.g. heart

Muscles and muscle action Muscle Produces Main Action Extension of the upper leg Pull the legs back at the hips. Running/good posture Flexion of the leg at the knee. Bend the legs at the knees. Sprinting: leg bends Plantar flexion of the foot Straighten the foot so you can stand on your toes. Running: pushing onto the toes Hamstring Gluteals Gastrocnemius

Muscles and muscle action MuscleProducesMain Action Pull arms down at the shoulders and back behind your back. Butterfly (swim) Straighten the arms at the elbow. Throw a cricket ball. Hold and rotate the shoulders and also move the head back and sideways. Rowing Rotates upper arm at the shoulder. Extension of the arm at the elbow Rotates the shoulder blades backwards. Trapezius Latissimus dorsi Triceps

Muscles and muscle action MuscleProducesMain Action Deltoids Biceps Quadriceps Abducts the upper arm, from the body. Flexion of arm at elbow Extension of leg at the knee Raise the arms in all directions at the shoulders. Serve in tennis. Bend the arms at the elbows. To throw a cricket ball. Straighten the legs at the knees. Kicking a football.

Muscles and muscle action MuscleProducesMain Action, Sport Example Pectorals Adduction of arm Flexion and rotation of the trunk. Raise the arms up, sideways and across the chest at the shoulders. Front crawl swim Pull in the abdomen and bend the spine so you can bend forward. Rowing Abdominals

Muscles and movement Antagonistic muscles  Skeletal muscles work across a joint and are attached to the bones by strong cords known as tendons.  They work in pairs, each contracting or relaxing in turn to create movement.

Muscles and muscle action Flexion (bending) of the arm  The muscle doing the work (contracting) and creating the movement is called the agonist or prime mover.  The muscle which is relaxing and letting the movement take place is called the antagonist. Agonist or Prime Mover (Biceps contract) Antagonist (Triceps relax)

How muscles work A muscle can work in two ways; Isometrically Isotonically ISOMETRIC  the muscle stays the same length, a good example being during a tug of war, or when holding the plank. ISOTONIC  the muscle changes length as it works. Muscle Shortening= concentric Muscle Lengthens= eccentric

Long term effects of exercise on the muscular system Increased muscle size (hypertrophy) (Atrophy is a loss of muscle mass; may experience when injured and stop training) Potential injuries: Soft tissue injuries: tears, pulls and strains Prevention: Warm up and cool down Treatment: RICE (Rest, Ice, Compression and Elevation)

The skeletal system The skeletal system includes all the bones in the body. It maintains the body’s shape and supports it, keeps it in position, and provides a structure to which muscles are attached. 3 MAIN FUNCTIONS: 1. Movement 2. Support 3. Protection

SUPPORT Our skeleton offers support so we can move, stand up, Sit down etc. SUPPORT Our skeleton offers support so we can move, stand up, Sit down etc. 3 Functions of the skeleton PROTECTION Of vital organs E.g. ribs protect heart & lungs. Can prevent serious injury during sport. PROTECTION Of vital organs E.g. ribs protect heart & lungs. Can prevent serious injury during sport. MOVEMENT Bones meet to form joints, which act at levers. Tendons attach to bones to muscles enabling a variety of movements. MOVEMENT Bones meet to form joints, which act at levers. Tendons attach to bones to muscles enabling a variety of movements.

The structure of joints Prevents friction Lubricates the joint

Movement at joints Joint movements: Flexion – the angle at the joint is getting smaller. Extension – the angle at the joint is getting bigger Adduction – a body part moves towards the centre line of the body Abduction – a body part moves away from the centre line Rotation – the movement is spinning or turning

Movement at joints

Uniaxial joint which allows movement in one direction Allows: flexion + extension Like hinges on a door Found at: elbow + knee Hinge Joint

Allows: widest range of movement (all 5) Occurs when rounded head of a bone fits into a cup-sized cavity Found at: shoulder (scapula + humerus) and hip (pelvis + femur) Ball and socket joint

Exercise and the skeletal system Bones grow until you reach approx 18 years. Exercise can... Increase bone density Allow ligaments & tendons to become thicker and stronger.

Weight bearing exercises Bones become lighter and weaker with age. Osteoporosis is when too much bone is lost, the skeleton becomes weak and bones can break very easily. Exercise can prevent osteoporosis, particularly weight-bearing exercises such as walking, running, skipping. They put pressure on bones, increasing their strength.

INJURIES TO BONES...

Injuries to the skeletal system Fractures:

Injuries to the skeletal system Stress fractures: An ‘overuse injury’ from muscles becoming fatigued and not absorbing shock, OR, from increasing exercise intensity too quickly. Activities played on hard surfaces such as basketball, tennis and road running are susceptible to stress fractures.

INJURIES TO JOINTS...

Injuries to the skeletal system Sprain:

Injuries to the skeletal system Torn Cartilage:

Injuries to the skeletal system

Dislocations: When a bone at a joint is forced out of its normal position. Result of a hard blow causing a bone to be displaced. The most obvious symptom is deformity and swelling of the joint Injuries to the skeletal system

Treatment for injuries The treatment for minor injuries: THE RICE PROCESS: Rest Ice Compression Elevation

And Finally....

Diet and the skeletal system Diet is essential for a strong, healthy skeletal system. A balanced calcium-rich diet helps bones to grow and increase density (milk, cheese, yoghurt). Vitamin D is essential to the growth and maintenance of healthy bones and helps absorb calcium. Smoking and too much alcohol have a toxic effect on bones.