GCSE Theory

1
GCSE Theory

• Training Effects
• Warm up and Cool Down

2
Warm up Cool Down

• Body needs to be prepared for physical exercise
• We should not expect the body systems to adapt
  instantly or without injury.
• Nor should we expect the body systems to return
  to normal immediately after exercise.

3
Warm Up

• Warm up is not only important as preparation for
  a good performance, but is a crucial element in
  the avoidance of injury.

4
Warm up

• Basic requirements of a warm up are
• Pulse rate should be raised to the level required
  for full activity.
• Stretching and mobility exercises should be used
  to stimulate joint flexibility.
• Warm up should include skills and movements that
  are part of the activity.
• The performer(s) should focus mentally on the
  activity ahead.

5
Warm up

• Specific
• For example, stretching and mobility exercises
  stimulate joint flexibility in joints most likely
  to be used in the activity.

• Proximity
• Warm up environment should be as close as
  possible to that of the competition/activity.
• Pg. 107 Q3

6
Warm up

• An example of a general warm up could be as
  follows
• Flexibility exercises at the start of the
  session.
• Pulse raising exercises which may be specific to
  a sport.
• More specific flexibility exercises, which may be
  specific to a sport.
• Higher levels of exercises using the major muscle
  groups to maintain and/or raise the heart rate.
• Skills or exercises for the sport

7
Task

• Using a chosen sport or activity, compose a
  specific warm up using the general warm up
  guidelines on the previous slides.

8
Cool Down

• A gradual and controlled cool down helps in
  achieving the most affective recovery from
  physical exertion
• Continued blood flow allows the pulse rate to
  return gradually to normal level.
• Lactic acid is removed from the muscle tissue and
  carbon dioxide is removed via the blood stream
  and respiratory system.
• An abrupt stop in activity causes blood pooling
  in the muscle tissues and slows down the removal
  of waste products.

9
Training effects

• Exercise can have 2 types of effects on our
  physiological system
• Short term effects of exercise
• Physiological changes following the onset of
  exercise (therefore includes the period of any
  warm up).
• Long term effects of exercise
• Regarded as more permanent changes (assuming
  training/activity does not stop).

10
Short term effects of exercise

• Breathing
• Breathing rate rises quickly stimulated by the
  nervous system and responds to the demand for
  more oxygen as exercise starts.
• Air is drawn into the lungs as the muscles
  involved in breathing work harder.
• Increased volume of air delivers more oxygen to
  the blood stream and then to the working muscles.

11
Short term effects of exercise

• Pulse rate
• The nervous system triggers and automatic
  response to exercise, therefore increasing the
  heart rate. A greater volume of blood carrying
  oxygen can be pumped around the body to work in
  muscles.

12
Short term effects of exercise

• Circulation
• Increase in circulation of blood flow as a direct
  consequence or an increase in pulse rate (to meet
  increased demand of oxygen in the muscles).
• Major blood vessels dilate.
• Blood vessels not directly involved in activity
  constrict.

13
Short term effects of exercise

• Muscles
• Increased blood flow ensures greater supply of
  oxygen to muscle tissues, ligaments and tendons
  involved in the activity.
• Blood vessels in active muscles will dilate in
  order to accommodate increased blood flow in
  exercise.
• Blood temperature will rise producing a more
  efficient muscle action.
• Ref. Figure 18 p.123

14
Short term effects of exercise

• Sweating
• Produced as a normal build up to body heat acts
  as a cooling mechanism.
• Evaporation of sweat contributes to body cooling.
• Sweat glands or skin pores helps removed waste
  products from the body.

15
Long term effects of exercise

• Effects on general well being
• A fitter body is accompanied by an improved sense
  of well being.
• Improved physical fitness
• Better, healthier appetite
• Improved regular sleep patterns
• Fewer minor ailments or illnesses
• Better able to fully enjoy normal life

16
Long term effects of exercise

• Improved sense of well being founded in positive
  attitude to many aspects of life.
• More regular lifestyle habits
• Being less prone to stress and strains
• Improved self image
• Improved relationship with others

17
Long Term effects of exercise

• Long term training programme will have long term
  effects on the
• Heart
• Circulatory system
• Breathing
• Body composition
• Muscles
• Rate of recovery

18
Summary

• Further Reading refer to pgs 122-125, OCR
  Textbook.