1. GCSE PE. Revision Presentation.

2. Part 2: Health & Fitness

3. Contents: Health Fitness Skill-Related Fitness Skill-Related Fitness Health-Related Fitness Health-Related Fitness Exercise Principles of Training Principles of Training FITT Principles FITT Principles Training Thresholds Training Thresholds Recovery Rate Recovery Rate Types of Training Types of Training The Exercise Session The Exercise Session Effects of Exercise Effects of Exercise Somatotypes Diet Weight Terms Weight Terms Optimum Weight Optimum Weight Drugs 1 st Aid Treatments 1 st Aid Treatments

4. Health: Health is: “Having developed: physical, mental and social well-being, as well as not being ill or diseased.” CONTENTS

5. Fitness: Fitness is: “The ability to meet the demands of the environment.”

6. Height, weight & somatotype. Shape can affect how good you are at some activities. Illness & Injury. Can affect fitness temporarily or permanently. Psychological factors. Stress and tension of competition are examples of these. Disabilities. This can sometimes affect fitness. Alcohol, drugs & smoking. All have a negative effect in both short and long term. Diet. This needs to contain the right balance of the different nutrients. Fitness is affected by HIP DAD: CONTENTS

7. Skill-Related Fitness: Agility: Ability to change direction quickly & stay in control of your body. Balance: Ability to keep the body stable. Co-ordination: Ability to use 2 or more parts of the body at once. Power: Ability to apply a combination of speed and strength in 1 action. Reaction Time: Time it takes to respond to something. Speed: The fastest rate a person can complete a task or distance. CONTENTS

8. Health-Related Fitness: This is the 4 S’s: Strength, Speed, Stamina, Suppleness. CONTENTS

9. Exercise: Exercise is: “A form of physical activity done to maintain or improve health/physical fitness.” CONTENTS

10. Principles of Training: These are the rules that all training programmes should follow: Specificity: The training should be directly related to the sport and to what you want to achieve. Progression: Training should be steadily increased. Overload: You push your body further than normal, using the FITT principles. Reversibility: If you stop training, you will lose your fitness levels. Tedium: This is where you change the activities to prevent tedium, or boredom. CONTENTS

11. FITT Principles: These principles must be taken into account when planning a training programme. Frequency: The number of times you exercise per week Intensity: The level of difficulty – how hard you train Time: How long each session lasts for Type: The type of training done, e.g. Fartlek training or circuit training. CONTENTS

12. Training Thresholds: This is the target heart rate that someone needs to work at to improve their fitness. To improve the A EROBIC system: train at 60- 80% MHR. To improve A NAEROBIC system: train at above 80% MHR. CONTENTS

13. Recovery Rate: This is how long it takes the body to return to its ‘normal’ state after exercise. E.g. the heart rate is back to resting rate. CONTENTS

14. Types of Training: 4 main types of training: Circuit training, Continuous training, Fartlek training, Interval training. CONTENTS

15. Circuit Training What? Training that involves a series of exercises, completed for a set amount of time. Exercises are completed one after another TYPES OF TRAINING Benefits of the training: Can develop a lot of things, including: Power, Strength, Flexibility, Endurance A circuit can also be used to improve skill as well as fitness It is adaptable – can be done in a lot of areas, using a lot of different activities

16. Continuous Training What? Exercising at a moderate rate, keeping the pulse at a constant rate above the training threshold. TYPES OF TRAINING Benefits are: Works the body aerobically. Improves the Cardiovascular and Respiratory systems. Can be adapted to suit the individual’s needs Can be used for a variety of exercises, including: rowing, running, cycling, etc.

17. Fartlek Training What? Training that involves changing one or more of: Time, Distance, Effort/Speed TYPES OF TRAINING Benefits of it are? It can be tailored to mimic the movements in a specific game or sport. The content is flexible – it can easily be changed to suit a person or sport

18. Interval Training What is it? Training where you work for a period of time, followed by a period of rest. TYPES OF TRAINING Benefits of it are: It can be adapted to develop different types of fitness. Allows for recovery time in between exercise CONTENTS

19. The Exercise Session This consists of: CONTENTS A warm up: Prepares the body for work Consists of: Pulse raiser, Stretch/Flexibility phase, Skills phase A main activity: This is the activity, match or competition. A cool down: Prepares the body for rest. Consists of: Gentle aerobic activity, Stretches.

20. Short-Term Effects of Exercise: Heart beats faster. More blood pumped around the body. Blood returns to heart faster. More Carbon Dioxide is produced as a waste product by the muscles. Breathe faster and deeper. Blood supply diverted to working muscles. Start to sweat.

21. Long-Term Effects of Exercise: More Red Blood Cells made so you can transport more oxygen around the body. Heart gets bigger and stronger, improving your stroke volume. Recovery rate after exercise improves. Diaphragm and intercostal muscles get stronger. Vital capacity increases. More capillaries grow around alveoli, improving gas exchange. Can exercise for longer as a result. CONTENTS

22. Somatotypes 3 types of body type: EcTomorph - Thin Mesomorph - Muscular EnDomorph - Dumpy

23. EcTomorph Narrow shoulders, hips and chest. Not much muscle or fat. Long and thin arms and legs. TALL & THIN!! Sports suited to this body shape: Long distance running, High Jump, etc

24. Mesomorph Wide shoulders. Fairly narrow hips. Strong arms & thighs. Not much body fat. Muscular body!! Sports suited to this body shape: Swimming, Gymnastics, Bodybuilding, etc.

25. EnDomoprh Wide hips. Fairly narrow shoulders. Fairly slim ankles and wrists. A lot of fat on body, arms and legs. Dumpy!! Sports suited to this body shape: Wrestling, Shot Putt, Sumo, etc CONTENTS

26. Diet Carbohydrates, Proteins, Fats, Water, Vitamins, Minerals, Fibre. There are 7 different food groups: A balance of each group needs to be eaten to help keep the body healthy!

27. Diet Lots of Carbohydrates & fibre Quite a few fruit and veg (vitamins & minerals) A bit of protein Not much fat The Nutrition Pyramid: how much should be eaten? CONTENTS

28. Carbohydrates Provide a source of energy when muscles require it. Excess Carbs stored as glycogen and when needed, slowly release energy. Should provide 55% of our daily calorie intake. Food examples: Bread, Cereal, Pasta, etc.

29. Proteins Builds muscle Repairs tissue, which helps injuries heal. Food examples: Meat, Fish, Eggs, Milk, etc.

30. Fats Insulate body – keep us warm. Provide energy when there’s a lack of carbohydrates. Recommended daily intake of fat is 30% of your calorie intake. Food examples: Chocolate, Margarine, Oils, etc

31. Helps keep: vision, skin, blood, bones and teeth healthy. Food examples: Fruit, Vegetables, Liver, Eggs, Milk, Nuts, etc Vitamins

32. Minerals Iodine: Aids growth & helps energy production Iron: Helps to make more Red Blood Cells Calcium: Helps blood to clot, strengthens bones Food examples: Vegetables, Liver, Cheese, etc

33. Fibre Helps to lower cholesterol levels. Helps to keep the digestive system working properly. This means it retains less waste. Food examples: Fruit, Vegetables, Bread, etc.

34. Water Allows blood to flow more easily around the body. This means that blood, etc can get to where it needs to be more easily, especially during exercise. Food examples: Drinks, Most foods, etc. CONTENTS

35. Overweight “Heavier than the average person of that gender, height and build.”

36. Overfat “A person who has a high level of fat in comparison with their total body composition.”

37. Obese “A person who is abnormally fat (more than 20% over the standard weight for their height).”

38. Underweight “10% under optimal weight.” Effects of undereating that cause someone to be underweight: Malnutrition, increasing risk of injury Energy drain. CONTENTS

39. Optimum Weight This is the best weight for a person so that they are not under or overweight. Factors that affect optimum weight: Height, Bone Structure, Gender, Muscle Girth CONTENTS

40. Drugs Stimulants Narcotic Analgesics Anabolic Agents (Steroids)Anabolic Agents Peptide Hormones Diuretics Beta Blockers Blood Doping CONTENTS

41. Stimulants Speed up reactions. Allows a person to train for longer. Irregular heartbeat. Lead to high blood pressure and heart and liver problems. Example: 100m sprinter take these drugs so they can react quicker to the starter’s gun DRUGS

42. Narcotic Analgesics Mask pain. Make injuries worse as pain can’t be felt. Lead to constipation. Example: A cyclist with a slight injury taking these drugs so they can compete in the Tour de France.

43. Anabolic Agents (Steroids) Increase muscle size. Allow athlete to train harder. Increased risk of muscle injury. Can cause: impotence, infertility, cancer, heart attacks, etc. Example: Weightlifter takes steroids to increase his muscles size, bone density and strength so he can lift more. DRUGS

44. Peptide Hormones Recovery from injury and training is quicker. Increases red blood cells, helping to improve muscular endurance. DRUGS Cause strokes and heart attacks, etc. Cause abnormal growth. Example: A marathon runner may use these to help them run for longer and to recover from training faster.

45. Diuretics Reduces fluid retention and makes you urinate more to cause rapid weight loss. Causes: dehydration, cramp, nausea, headaches, fatigue, etc. Example: Boxers use these drugs to make sure that they are under the top weight limit for their fight. DRUGS

46. Beta Blockers Lower heart rate and blood pressure. Reduce anxiety and relax athlete. Can reduce heart rate so much that the heart stops beating. DRUGS Example: Snooker players may use these to steady themselves before they play a shot.

47. Blood Doping Red blood cells taken from the body, causing the body to create more RBCs to replace those that were taken. The RBCs that were taken are then injected back into the body. Results in more RBCs in the body, allowing more oxygen to be carried to the working muscles. DRUGS CONTENTS Simulates high altitude training. Can cause kidney damage, blocked capillaries, AIDS, etc Example: A 3000m runner may use this technique so that their body can get more blood to the working muscles, allowing them to exercise for longer.

48. R.I.C.E.R.I.C.E. Rest: Rest the injured area. Ice: Apply ice to the injured area. Compression: Apply pressure to the injured area. Elevation: Lift the injured area to above the level of the heart. Used to treat soft tissue injuries (e.g. muscle strains).

49. D.R.A.B.C.D.R.A.B.C. Danger: Check for danger, are YOU safe? Response: Does the casualty move/respond to sound or touch? Airways: Are the airways open? Breathing: Are they breathing? Circulation: Is there a pulse? CONTENTS Used to asses an unconscious casualty.