1. Year 10
Revision
2017

2. PHYSICAL SOCIAL MENTAL
Health, active lifestyle: a lifestyle that contributes positively to physical, social and mental wellbeing,
and includes regular exercise and physical activity.
PHYSICAL
SOCIAL
MENTAL
SOCIAL
Mix with others
Make new friends
Meet current friends
Develop teamwork/cooperation
Work with others
PHYSICAL
Contribute to good physical health
Physical challenge
Increase fitness
Improve performance
Improve health related exercise factors:
Cardiovascular fitness
Muscular strength
Muscular endurance
Flexibility
Body composition
MENTAL
Relieve and/or prevent stress and tension
Mental challenge
Increase self-esteem and confidence
Help the individual feel good – exercise produces serotonin – a feel-good hormone.
Contribute to enjoyment of life
Aesthetic appreciation

3. Functions Support (for muscles and vital organs)
The skeletal system has 5 functions :
Movement (at the joints)
Support (for muscles and vital organs)
Shape (for maintaining basic body shape)
Protection (such as the skull protecting brain)
Blood cell production

4. Bones types: Long - femur Short - phalanges Flat - skull Irregular - vertebrae

5. Freely moveable Joints
There are 6 types of freely movable joint :
Hinge – elbow and knee
Ball and Socket – hip and shoulder
Pivot – wrist
Saddle – thumb
Gliding – bones in the hand
Condyloid – wrist

6. Types of joints
Freely movable – most joints are freely movable. They are known as synovial joints Slightly movable – vertebrate Immovable – there is no movement - skull

7. Collective tissue
Tendons – strong, non-elastic, links ‘muscle to bone’ – quadriceps Cartilage – tough, flexible, ‘- femur prevents friction Ligaments – bands of fibre attached to the bones that link joints. They help to keep joints stable

8. Muscles in the muscular system
Deltoids
Pectorals
Biceps
Abdominals
Quadriceps
Trapezius
Triceps
Latissimus dorsi
Gluteals
Hamstrings
Gastrocnemius

9. Types of muscle
Skeletal – Most common – Biceps and Triceps Cardiac – Involuntary – walls of the heart Involuntary – Not controlled, automatic – intestines

10. Agonist and Antagonist
Origin
Insertion

11. Muscles and movement Definitions :
The muscle is attached to the bone by a tendon. For movement to take place, one bone stays in place whilst the other one moves through the action of the origin and the insertion and the prime mover and antagonist.
Definitions :
Origin = the end of the muscle attached to the fixed bone
Insertion = the end of the muscle attached to the bone that moves
Prime mover = the muscle that contracts to start a movement, also known as the ‘agonist’
Antagonist = the muscle that relaxes to allow a movement to take place

12. Movements
Flexion - ‘decreasing angle at a joint’ – bending your elbow Extension – the opposite to flexion – straightening your elbow Abduction – ‘moving a bone away from the midline of the body’ – first movement of a star jump Adduction – ‘moving a bone back to the midline of the body’ – final stage of a star jump

13. Benefits from exercise
Improving your body shape
Stress reliever
Help you sleep better
Reduce the chances of getting illnesses
Toning up your body and improving your posture
Helping to improve levels of strength, stamina and flexibility

14. ‘Strength’ “The ability to bear weight” Dynamic
COMPONENTS OF FITNESS- strength comes under Health factors- CMMBF
‘Strength’
“The ability to bear weight”
Dynamic
To apply force against some type of object
Explosive
One short, sharp burst or movement
Static
The greatest amount of strength that can be applied to an immovable object

15. CMMBF HEALTH RELATED CARDIO VASCULAR MUSCULAR STRENGTH
MUSCULAR ENDURANCE
BODY COMPOSITION
FLEXIBILITY

16. ‘Cardiovascular endurance’
“The ability of the heart and lungs to keep operating efficiently during a long period of time ”
Also known as ‘stamina’
Can be improved through training
Example: a 12 minute Cooper run

17. ‘Flexibility’ “A range of movements around a joint”
Also known as ‘suppleness’
Reduces the chances of injury
Improve body posture
Example: a sit and reach test

18. ‘Power’ “A combination of maximum speed and maximum strength”
It’s closely linked to explosive strength
Example: a standing broad jump

19. ‘Co-ordination’ “The ability to use two or more body parts
Example: Alternate hand throw

20. ‘Reaction time’ “This time taken for the body to respond
to a stimulus”
Simple
Where someone must react to something
as it happens
Choice
When someone is able to decide when to react

21. Skill Related Factors Of Fitness
‘Agility’
“A combination of flexibility and speed, the ability to move quickly, changing direction and speed where possible”
Example: Illinois agility test

22. ‘Balance’ “Being able to maintain a given posture”
Keep the body stable- or maintain equilibrium
Example: Stork stand

23. ‘Speed’
“The ability to move all or parts of the body as quickly as possible”
This is a combination of reaction time and movement time

24. Specificity Progression Overload Reversibility Tedium
The S.P.O.R.T principle
Specificity Progression Overload Reversibility Tedium
TRAINING PRINCIPLES

25. Ways to describe body type
3 terms to learn

26. Somatotyping ENDOMORPH D for dumpy
Wide hips and narrow shoulder (pear shaped)
A lot of fat on the body
A lot of fat on the upper arms and thighs
Quite slim wrists and ankles
Find it difficult to run
Seen in in Scrum players in Rugby
ENDOMORPH D for dumpy

27. Ectomorph T for Tall Narrow shoulders and hips
Thin face, high forehead
Thin narrow chest and abdomen
Thin legs and arms
Very little muscle or fat
Succeed at endurance events and gymnastics “

28. MESOMORPH M for Muscular
Broad shoulders, narrow hips (wedge shaped)
Large Head
Muscular body
Strong forearms and thighs
Very little body fat
Excel in strength, agility and speed spo