1. YEAR 11 GCSE PE
QUICK TIPS SESSION

2. 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.

3. 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.

4. 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.

5. 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.

6. Opportunities for getting involved
The youth sport trust TOP link – aimed at 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.

7. Opportunities for getting involved

8. Opportunities for getting involved

9. 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.

10. 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.

11. 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

12. 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

13. 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

14. 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

15. 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?

16. 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

17. 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)

18. 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

19. 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

20. 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.

21. 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)

22. 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.

23. 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

24. 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

25. 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.

27. 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

28. 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)

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

31. 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

32. 2.3 A healthy, active lifestyle & your respiratory system

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

35. 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.

36. MUSCLES
DELTOILDS
PECTORALS
BICEPS
ABDOMINALS
QUADRICEPS

37. 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

38. MUSCLES TRAPEZIUS LATISSIMUS DORSI TRICEPS GLUTEALS HAMSTRINGS
GASTROCNEMIUS

39. 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

40. 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

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

42. 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.

43. 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

44. 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