pe revision

social benefits:

•  develops friendships and social mixing
• co operation
• competition
• physical challenge
• aesthetic appreciation

Mental benefits:

• helps relieves stress/tension
• helps relieves stress related illness

physical benefits:

• helps individual to feel and look good
• enhances body shape
• contributes to good heakth and enjoyment of life

Cultural - race,gender,disability

Health - injury, illness

Resources - access, availability, location,time

Image - media,fashion

Socio economic - cost

People - role models, family, peers

Roles in sport

performer, leader,coach,volunteer, official

participation pyramid

Elite - olympics, international, professional sport

Performace - regional level, regular competition

Participation - regualry attend a club, leisure centres, after school sport

Foundation - school pe lessons, learning basic skills and techniques

organisations

sport england: start - get people interested in sport

                        sustain - keep people involved

                        excel - provide support for gifted and talented performers

youth sport trust: runs several initiatives within sport to improve participation and performance

health - state of complete mental, physical and social well being and not merely the absence of disease or infirmity

fitness - the ability to meet the demands of the environment

exercise - form of physical activity done primarily to improve ones health and physical fitness

5 health related components:

cardiovascular fitness - your muscles can get enough oxygen to work properly

muscular strength - you're strong enough to lift,push,pull etc

muscular endurance - your muscles dont get tired too quickly

flexibility - movement at a joint to its fullest range

body composition - the ration of bone,muscle and fat in the body

6 skill related fitness:

Agility - ability to change direction quickly and still be in control

Balance - ability to keep the body stable whether static or dynamic or in a different shape by keeping centre of gravity over the base

Co ordination - ability to use two or more parts of the body at the same time

Power - ability to apply a combination of speed and strength in an action (power = strength x speed)

Reaction time - the time it takes to respond to a stimulus

Speed - fastest rate at which a person can complete a task or cover a distance

5 health related fitness tests:

cardiovascular = coopers 12 minute run, treadmill test, harvard step test

m strength = hand grip test

flexibility = sit and reach test

Skill related fitness tests:

agility = illinois agility run test

balance = the standing stork test

co ordinantion = 3 ball juggle

power = standing broad jump, sargent jump

reactions = the ruler drop test

speed= 30 metre sprint test

PAR-Q - Physical Activity Readiness Questionnaire (yes or no questions to see if its safe for you to increase your physical activity)                                                                                            F.I.T.T principles:

Frequency

Intensity

Time

Type

four principles of training:

Rest and recovery

Indiviudal needs

Progressive overload

Specificity

SMART =

Specific - exactly what you need to achieve

Measurable - goals need to be measurable so you know when you've achieved them

Achievable - targets are set at the right level of difficulty

Realistic - set targets you can realistically reach

Time bound - a deadline for reaching your goal

aerobic - with oxygen

• lower intensity
• endurance activities - marathon

anaerobic - without oxygen

• higher intensity
• short distance activities - sprinting

types of contraction -

isotonic - muscle changes length and so something moves

isometric - muscle stays the same length and so nothing moves

circuit - loads of different exercises , between 8 - 15 stations

weight - improves m strength and tone

interval - fixed patterns of exercise, high intensity and low intensity ( hard exercise and rest periods)

continuous - no resting (aerobically)

fartlek - changes of speed, distances and times of exercise in same session without stopping

cross - improves overall performance, combination of different training methods

Macro nutrients:

• carbohydrates - main source of energy for the body, simple ones eg sugar, complex ones eg starch
• proteins - growth and repair of tissues, builds muscles and repairs tissue.
• fats - provide energy for body but help keep the body warm and protect vital organs

Micro nutrients:

• vitamins - help bones,teeth and skin to grow and helps your vision
• minerals - healthy bones, teeth and to build other tissue. calcium helps growth of bones, iron helps making red blood cells and the way blood is carried by haemoglobin
• fiber - keeps your digestive system working properly (insoluble = adds bulk to food so moves through digestive system) (soluble = helps reduce cholesterol, keeping heart healthy)

overweight - having more excess weight than usual.

over fat - having more body fat than you should

obese - being very over fat

anorexic - a prolonged eating disorder due to lack of apetite

underweight - weighing less than is normal, healthy or required

Somatotypes:
Ectomorph - slightly built, delicate body, narrow shoulders amd hips , lean amd fragile eg marathon runner

Mesomorph - muscular, large trunk, broad shoulders, narrow hips eg 100m sprinter

Endomorph - round shape, narrow shoulders and broad hips , carry weight around waist and on hips and upper thighs eg sumo wrestler

BAD SNaP:

Beta Blockers - Advantages: control heart rate, lower heart rate, steady shaking hands, reduce anxiety but low blood pressure,cramp, heart failure

Anabolic steroids - mimic testosterone, increase bone and muscle growth, more agressive but high blood pressure, heart disease, infertility, cancer, women grow facial and body hair.

Diurectics - unrinate more - causing weight loss (important if competing in certain weight division), cover up over drugs but cause cramp and dehydration

Stimulants - affects central nervous system( bits of brain and spine that control reactions), increase mental and physical alertness but high blood pressure, heart&liver problems and strokes. addictive!

Narcotic Analgesics - kill pain (so injuries and faitgue dont affect performance so much but addictive, less pain can make athlete train too hard, constipation, low blood pressure

Peptide hormones - EPO causes red blood cells to mutiply-increase aerobic capacity but cause strokes and abnormal growth

Affects of alochol:

• affects co ordination, speech and judgement
• slows your reactions
• makes your muscles tire quickly
• eventually damages your heart,liver,kidneys and brain

positive is that is calms nerves!

affects of smoking:

• causes throat,nose and chest irritations
• makes you short of breath
• increases risk of developing heart disease, lung cancer and bronchitis and other diseases

how muscles are classified:

skeletal (voluntary) - they attach to the skeleton and give a persons shape eg biceps

smooth (involuntary) - work automatically and are not controlled eg blood vessels

cardiac (involuntary) - beats rythmatically eg heart muscle

what is muscle tone?

voluntary muscles in a state of very slight tension ready and waiting to be used

fast twitch and slow twitch :

fast twitch - used in explosive activities, contract quickly, produce powerful action, limited oxygen supply eg speed events , throwing & jumping

slow twitch - used in endurance activities, contract slowly, long lasting, good oxygen supply eg long distance running, swimming ,cycling

how muscles work together:

antagonistic pairs - muscles working together to provide movement eg flexion of arm, biceps contract and triceps relax

• agonist(prime mover) - contracting muscle causing movement
• Antagonist - relaxing muscle that assists prime mover
• origin - the end of the muscle that is attached to a fixed bone
• insertion - point where a tendon that attaches muscle to bone where there is movement
• flexibility - a joints ability to move through its full