GCSE PE

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GCSE PE
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HEALTH

• IS-A state of complete physical, social and
  mental well being and not just the absence of
  illness.
• PHYSICAL BENEFITS (from exercising)
• Burns up stored fat, so improves body shape.
• Tones muscles so improves posture.
• Helps prevent heart disease.
• Strengthens bones and keeps joints flexible.

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• SOCIAL BENEFITS (from exercising)
• Playing sport is a way of meeting new people and
  making good friends.
• Sport develops team workco-operation.
• You may find you are talented and make a career
  out of sport.
• MENTAL BENEFITS
• Relieves stress and tension.
• Feel better about self increased self
  confidence.
• Enjoyable and stimulating.
• Gets rid of aggression.

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DIET7 COMPONENTS

• VITAMINS
• MINERALS
• FIBRE
• WATER

• CARBOHYDRATES
• PROTEIN
• FATS

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• CARBOHDRATES-energy-rice,pasta bread
• PROTEINS-growthrepair-meat, fish, eggs, nuts,
  beans
• FATS-energy-butter, marg.,oils, in cakes, red
  meat, cheese
• VITAMINS-eg. A-fisheggs-see in dimlight
• C-citrus fruitsveg-healthy skin
• MINERALS-eg. calcium-strong bones and teeth-milk
  cheese.
• WATER-approx. ½ weight- to prevent dehydration
  drink plenty esp. when exercising.
• FIBRE-prevents constipation-fruit, veg, bran

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BALANCED DIET

• Energy in must energy used otherwise we get
  problems
• Overweight-having weight in excess of normal.
  Not harmful unless accompanied by overfat-ness.
• Overfat-more body fat than you should have.
• Obese-very overfat.
• Anorexia-extremely under weight.

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Eating for sport

• Eat enough carbohydrates needed to provide
  correct amount of energy for the sport.
• Eat proteins to repair wear and tear to muscles.
• Drink plenty of water during and after sport.
• A balanced diet will give you enough vitamins and
  minerals.

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SOMATOTYPE(body builds)

• Endomorph-
• wide hips,narrow shoulders (pear-shaped), lot of
  fat on body. wrestling
• Mesomorph-
• broad shoulders, narrow hips,(wedge-shaped),
  muscular body.-many sports eg
• Sprinting.
• Ectomorph-
• narrow shoulders and hips, thin legs and arms,
  little muscle or fat.-long distance runners.

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DRUGSSocially acceptable

• short term
  long term
• Nicotine(smoking)-
• heart rate rise
  Heart disease
• blood press. rise
  Lung cancer
• Alcohol-
• affects balance judgement
  Kidney damage
• make u aggressive
  Liver damage

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DRUGSSocially unacceptable

• Anabolic steroids-
• 
  build and repair muscles
• (heart disease, aggression,
  body hair-females)
• Stimulants-
• raise heart rate and
  speed up reactions, keep you alert for long
  periods
• ( risk injury, overheating,
  liver brain damage)
• Narcotic analgesics(pain killers)-
• allow athlete
  to continue without pain.
• (risk injury-athlete not
  aware)

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Drugs in sport(doping)

• Anabolic steroids-throwers, weight lifters,
  sprinters.
• Stimulants-many sports to improve performance-
  games
• 3. Narcotic analgesics-many sports- to stop
  pain-long events, contact sports.

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Personal hygiene

• Sweating-wash regularly and change clothes to
  avoid bacteria build up.
• Athletes foot-fungus grows
• between toes.-where flip flops, avoid bare
  feet, wash often, dry carefully. Treat-powder
  from chemist.
• Veruccas-flat warts on sole of feet.
• as above avoid bare feet etc.-Treat-ointment
  from chemist.

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EXERCISE

• Is- a form of physical activity done primarily
  to improve ones health and physical fitness.
• An exercise/training session consists of 3 parts
• Warm up.
• Main activity.
• Cool down.

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WARM UP

• Consists of 3 parts
• 1. Pulse raisers-light jogging or swimming
  etc. to increase blood flow to muscle joints
  reduce risk of injury.
• 2. Stretching-work all main muscle joints
  to increase flexibility and reduce risk of
  strains.
• 3. Skill rehearsal activities eg
  dribbling/passing ball to prepare mentally.

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RESPIRATORY SYSTEMthe lungs and breathing

• IDENTIFY-
• Larynx-voice box
• Trachea windpipe
• Bronchi-two large branches
• Bronchioles-smaller branches
• Alveoli-tiny air sacs
• Ribs
• diaphragm

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Breathing

• Inspiration breathing in
• Ribs move up and out
• Diaphragm contracts (pulls down)
• Lungs expand-air moves in
• Expiration breathing out
• Ribs move down and in
• Diaphragm relaxes (moves back up)
• Lungs are compressed-air forced out

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Gas exchange

• Alveoli are covered in tiny capillaries
• Walls of alveoli are very thin so
• Gasses can pass through easily
• Gas in inhaled in exhaled
• Oxygen 21 17
• Carbon d. Tiny 3
• Nitrogen 79 79
• Water a little a lot

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How much air do we breathe?

• Tidal volume-
• the amount of air breathed in or out of the
  lungs in one breath.
• Vital capacity-
• the maximum amount of air that you can
  breathe out, after breathing in as deeply as
  possible.
• Oxygen debt-
• After strenuous exercise like sprinting, your
  muscles need extra oxygen to get rid of lactic
  acid. This extra oxygen is called the oxygen
  debt. You pay it of by gulping air into the
  lungs.

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Cell respiration

• AEROBIC RESPIRATION producing ENERGY
• with oxygen
• Marathon runners or other long distance/time
  events games etc.
• ANAEROBIC RESPIRATION-producing ENERGY
• without oxygen
• Sprints or short power events-after short time
  causes muscle ache and fatigue due to lactic acid
  build up.

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EFECTS OF TRAINING ON THE RESPIRATORY SYSTEM

1. Rib and Diaphragm grow stronger.
2. Vital capacity (max.amount of air exhaled after
   deepest breath) increases.
3. More alveoli available for gas exchange.
4. More capillaries grow around the alveoli.

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Circulatory SystemBlood, heart and blood vessels

• Whats in blood?
• Plasma-water and other substances eg glucose.
• Red cells-carry oxygen to body cells.
• White cells-fight disease.
• Platelets-to help clot blood and form scabs.

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Blood vessels

• Veins-carry blood back to the heart-have valves
  to prevent blood flowing backwards.
• Capillaries-thin walls to allow foodoxygen to
  pass out to body cells. Join arteries to veins.
• Arteries-carry blood away from heart-have thick
  elastic walls.

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HEART

• IDENTIFY-
• ATRIUM-upper chambers
• VENTRICLES-lower chambers
• SEPTUM-wall down the middle
• VALVES-between the atrium and ventricles and in
  arteries leaving the heart.

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Functions of each part of heart.
1. AORTA Takes oxygenated blood to the body.
2. PULMONARY VEIN Takes oxygenated blood to the heart from the lungs.
3. VENA CAVA Takes de-oxygenated blood from the body to the heart.
4. PULMONARY ARTERY Takes de-oxygenated blood to the lungs form the heart.
SEPTUM Separates the two halves of the heart to prevent blood mixing.
A. LEFT ATRIUM Receive blood from lungs and sends it to left ventricle.
B. LEFT VENTRICLE Receive blood from atrium and pumps it into aorta.
C. RIGHT VENTRICLE Receive blood from right atrium and pumps it into Pulmonary artery.
D.RIGHT ATRIUM Receive blood from the body and sends it to right ventricle.
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HEART ACTIONS

• Heart rate number of beats per minute
• Stroke volume-volume of blood pumped from the
  heart each beat
• Cardiac output-volume of blood pumped out of the
  heart each minute
• Double circulatory system-heart pumps blood to
  the lungs to collect oxygen and at same time
  pumps blood around the body to deliver
  foodoxygen to cells

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EFFECTS OF TRAININGON THE CIRCULATORY SYSTEM

1. Heart contracts more strongly. More blood pumped
   out with each beat Stroke vol. Increases
2. Cardiac output (vol. of blood per min.)
   increases.
3. Resting pulse rate falls.
4. Recovery rate improves.
5. Blood pressure falls.

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Functions Of The Skeleton

• MOVEMENT

• SUPPORT/SHAPE
• PROTECTION

• BLOOD PRODUCTION

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BONES

• OSSIFICATION-bone growth-at end of bones (growth
  plates)
• EPIPHYSIS-end of bone covered in cartilage for
  protection
• DIAPHYSIS-middle of bone contains bone marrow
• PERISTEUM-covers all but end of bone

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VERTEBRAL COLUMN

• 1. Cervical vertebrae-support neckhead
• let you bend and tilt your head
• Thoracic vertebrae-ribs connected to these.
  Dont move much protect heart and lungs from
  being squashed
• Lumbar vertebrae-Big to support back allows
  plenty of twisting and turning
• Sacrum 5 fused vertebrae a solid base for the
  trunk and legs
• Coccyx-ancestral tail

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JOINTS

• TENDONS
• Attach muscle to the
  bone
• LIGAMENTS
• Attach bone to bone so
  provide stability for joints

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JOINTS

• Definition-where two or more bones meet.
• Three types of joints
• Fixed-craniumsacrum
• Slightly moveable-vertebrae
• Freely movable-synovial joints hinge, ballsocket
  etc

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FREELY MOVABLE/ SYNOVIAL JOINTS

• A freely movable joint has
• Ligaments which hold it together
• Cartilage to protect the ends
• Synovial fluid to act as a shock absorber and
  make the joint work smoothly
• Synovial membrane which lines the joint capsule

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Three types of freely movable joints

• Ball socket- hip shoulder
• Hinge- elbowknee
• Pivot-joint between atlasaxis so you can turn
  your head, and between radius and ulna so you can
  turn your hand

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TYPES OF MOVEMENT

• FLEXION-bending/bring two bones together at a
  joint
• EXTENSION-Straightening part of body to its
  normal position
• ABDUCTION-movement away from centre line of body
• ADDUCTION-movement towards centre line of body
• ROTATION-turning movement either part of body or
  all of body

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EFFECTS OF TRAINING ON BONES AND JOINTS

• Bones become stronger.
• Ligaments become stronger.
• 3. Stretching increases the range of
  movement at a joint -FLEXIBILITY

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MUSCLES

• THREE TYPES
• Voluntary (Striped)-Under conscious control.
  skeletal muscles-eg. biceps
• Involuntary (smooth)-Not under conscious
  control-eg.intestines.
• Cardiac (Striped)-Not under conscious control.
  Must work none stop.

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Name Of Muscles Their Location And Function -some
examples

• Deltoid (shoulder)-Raise arm sideways at shoulder
  (abduction)
• Biceps (upper,front arm) Bends arm at elbow
  (flexion)
• Triceps (upper,back arm) Straightens arm at
  shoulder (extension)
• Hamstrings (upper,back leg) Bends leg at knee
  (flexion)
• Quadriceps (upper, front leg) Straightens leg at
  knee.
• NOTE DO NOT USE ABBREVIATIONS eg. quads or
  pecks

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ANTAGONISTIC MUSCLE ACTION

• Bending and straightening arm
• Bending arm at elbow-Biceps contract whilst
  triceps relax FLEXION
• Straightening arm at elbow-Triceps contract
  whilst biceps relax-EXTENSION
• Bending and straightening leg
• Bending leg at knee-Hamstrings contract whilst
  quadriceps relax-FLEXION
• Straightening leg at knee-Quadriceps contract
  whilst hamstrings relax-EXTENSION

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2 Types Of Muscle Contraction

• 1. ISOTONIC-
• produces movement eg.running, throwing
• 2. ISOMETRIC-
• increased tension but length does not alter
  eg.rugby scrum and tug of war

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2 Types Of Muscle Fibres

• SLOW TWITCH-do not tire easily used for endurance
  events eg.marathons
• FAST TWITCH-faster and more force but tire easily
  used for bursts of strength and power eg. sprints

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Muscle Tone And Posture

• MUSCLE TONE-the state of partial contraction
  needed to just stand up
• POSTURE-poor muscle tone leads to poor posture

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EFFECTS OF TRAINING ON MUSCULAR SYSTEM

• ENDURANCE TRAINING
• Muscles get better at using oxygen, so can work
  harder and longer without fatigue.
• M. get better at using fats for energy.
• More capillaries grow around muscles, so better
  gas exchange.
• STRENGTH TRAINING
• Increase in muscle size and strength.
• M. contract more strongly
• Tendons get bigger and stronger.

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FITNESS

• is-The ability to meet the demands of the
  environment.
• 5 HEALTH RELATED components
• 1. Muscular strength
• 2. Muscular endurance
• 3. Flexibility
• Body composition
• Cardio-vascular fitness/aerobic capacity
• All above important to every day life and sports
  performers

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FOUR TYPES OF BONES

• LONG
• Upper and lower arms and legs
• ribs
• phalanges

• SHORT
• carpals in wrist
• tarsals in feet

• IRREGULAR
• patella
• vertebrae

• FLAT
• pelvis
• cranium
• scapula

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SKILL RELATED FITNESS

• 6 components
• A agility
• B balance
• C co-ordination
• P power
• R reaction time
• S speed

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• Agility-ability to change position of body
  quickly eg dodging around players.
• Balance-ability to retain centre of gravity of
  body above a base. Eg on beam in gym, or doing
  good footwork in netball/basketball
• Co-ordination-ability to use two or more body
  parts together. Eg catching a ball

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• Power-ability to do strength exercises quickly eg
  throw in athletics or hit a ball.
• Reaction time-time between presentation of
  stimulus and onset of movement (response) eg
  saving goal in football, fast start in sprint.
• Speed-rate at which we move all or part of our
  body over a distance.

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TRAINING
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Introduction

• Training involves
• Following the principles
• Choosing a method
• Completing the programme

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THE PRINCIPLES OF TRAINING

• S Specificity
• P Progression
• O Overload
• R Reversibility/Regularity
• T Tedium

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• Specificity-you must do specific kinds of
  activity or exercises to build specific body
  parts.
• Progression-start slowly and gradually increase
  the amount of exercise you do.
• Overload-training more than you normally do.
  Using the FITT principle.
• Reversibility/regularity-any improvements that
  have taken place due to training will be reversed
  when you stop.
• Tedium vary exercises/training to prevent boredom

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OVERLOAD-in training

• F-FREQUENCY (how often)
• I- INTENSITY (how hard)
• T- TIME (how long)
• T-TYPE (choosing the right type of exercise)

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METHODS OF TRAINING

• Continuous-run, swim,cycle 30 min same pace no
  rest.(Aerobic training)-
• DISTANCE COMPETITIONS
• FARTLEK-involves many changes of speed and
  terrain. Adapt for running, cycling other
  activities. Use for both aerobic and anaerobic
  training-
• GAMES PLAYERS because mimics variation in
  speeds in game.

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• INTERVAL-pattern of SETS of work with REST
  between-sprinters.
• CIRCUIT-6-10 STATIONS with different exercises.
  Complete once or several times with rest
  between.Do certain number of REPS, OR spend
  certain TIME at each station. Skills
  circuit-practice a skill at each station to
  improve technique for a particular sport.- any
  sport.
• WEIGHT training-muscular strength-heavy load
  small no. Reps. Muscular endurance-lighter load
  many REPS. Strength needed for power(explosive
  strength) eg.High jump take off or hitting a
  cricket/tennis/rounders ball. Muscular
  endurance-any sport needing muscles to keep going
  over long periods of time.

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Causes of sports injuries

• Blows to head or other parts.
• Collisions with other players.
• Overuse of body causing strain or sprain.
• Landing badly from a jump.
• Bad tackle. ETC.ETC.

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Prevention of injury

• Sports performers reduce the risk of injury by-
• Warm-up and cool-down
• Correct clothing/footwear, protective
  clothing/equipment
• Follow rules of the event
• Only take part at correct level-balanced
  competition

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Sports injuries

• Fractures-a break or crack in the bone. Closed
  skin not broken. Open- skin broken.
• SIGNS AND SYMPTONS
• Pain, may have heard a snap, cant move, limb may
  look deformed.
• Dislocation-bone out of place at a joint.
• SIGNS AND SYMPTONS
• Pain, swelling, joint may look deformed.
• TREATMENT
• SEND FOR HELP KEEP STILL

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• Sprain-torn ligaments.
• Strain-torn muscles or tendons.
• Tennis and golfers elbow-torn muscles (over use)
• SIGNS AND SYMPTONS-
• Pain, swelling and unwilling to move the
  joint/limb
• TREATMENT
• R REST rest the injured part
• I ICE Apply ice around the injury
• C COMPRESSION bandage injury firmly
• E ELEVATE raise injured part
• All these help to reduce blood flow and/or
  bleeding.

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• DEHYDRATION-feel weak and dizzy due to lack of
• Water.
• Treatment give plenty of water to drink.
• HYPOHERMIA-body temperature falls below normal.
  You become too cold to function properly.
• Treatment bring casualty inside, cover with
  blankets and send for help.

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Emergency first aid

• D Danger
• R Response
• A Airway
• B Breathing
• C circulation

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Emergency first aid

• D Danger-check for danger to self
  casualty.
• R Response-try to get a response from the
  casualty by gentle shaking and shouting.
• A Air ways-clear the airway by tilting head
  back.
• B Breathing-check to see if chest is rising,
  listenlook for breathing.
• C circulation-feel for a pulse in the
  neck(carotid pulse).

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Recovery position

• When to use
• If casualty is unconscious but breathing.
• The head is tilted back to keep airway clear and
  allow vomit to drain from the mouth without
  choking the person.