Physical Education
Paper 1
Paper 2
Anatomy and physiology
Movement analysis
Physical training
Health, fitness and well-being
Sport psychology
Sport, society and Culture
Levers
Planes and axis
Health and fitness
Components of fitness
fitness tests
principles of training
target training zones
training methods
preventing injuries
injuries and treatment
performance enhancing drugs
Skeletal
Muscular
Cardiovascular
aerobic and anaerobic exercise
short term exercise effects
skills and practice
goal setting
guidance and feedback
influence on participation
commercialisation of sport
sporting behaviour
lifestyle choices
sedentary lifestyles
Diet, nutrition and performance
optimum weight
functions
Protection
Mineral storage
structural shape
joints for movement
muscle attatchment
blood cell production
bones protect internal organs from harm
attach via tendons
red blood cells - carry 02
white blood cells fight infection
platelets clot wounds
bones store minerals like calcium and phosphurus
types of bones
Long bones
Short bones
Flat bones
irregular bones
bones of arm and legs e.g. femur
bones of ankles and wrists e.g. phalanges
ribs and cranium
vertebral column
Joints
Pivot e.g. neck
Hinge e.g. knee
Ball and socket e.g. shoulder
condyloid e.g. wrist
Adduction and abduction
Rotation and circumduction
flexion and extension
flexion and extension
Flexion and extension
plantar flexion and dorsiflexion
Flexion and extension
type of muscles
voluntary
cardiac
involuntary
found in the heart and not under conscious control
very resistant to fatigue and high mitochondria supply
very good supply
not under conscious control
under conscious control
in sport it ensures that oxygen demand of body can be met
in sport it is responsible for breathing in order to assist exercise
in sport it is responsible for moving the body in order to perform skills
muscle fibres
type l
type lla
type llx
used for long distance runners and use aerobic respiration
used for game players like football and uses both respirations
used for sprinters and uses anaerobic respiration
antagonistic pairs
agonist is the muscle which contracts
antagonist is the muscle which relaxes
functions
clotting wounds
regulating body temperature
transport nutrients
transport gases
blood cells
plasma
platelets
white blood cells
red blood cells
fight infections
carries all the blood cells within it
clots wounds
carries haemoglobin which bind to oxygen to be transported to working muscles
blood pathway through heart
deoxygenated blood flows through right atrium
blood passes into right ventricle - tricuspid valve opens
right ventricle contracts to force blood to the lungs via pulmonary artery - semilunar valve opens and closes
at lungs gaseous exchange occurs and oxygen diffuses into bloodstream
oxygenated blood returns to left atrium via pulmonary vein
blood flows into left ventricle - bicuspid valve opens
blood is pumped out of the heart and carried to the rest of the body by the Aorta
structure of blood vessels
Arteries
Veins
Capillaries
thick so blood can be pumped around the body
carries oxygenated blood under high pressure to the working muscles
very thin so oxygen and co2 can easily diffuse
thin
has valves to stop backflow of blood
carries deoxygenated blood at low pressure back to the heart
redistribution of blood
vasoconstriction
vasodilation
blood vessels contract to reduce blood flow
blood vessels widen to increase blood flow
respiratory system
composition of air
inhaled
exhaled
79% nitrogen
4% Carbon dioxide
16% oxygen
21% oxygen
0.04% carbon dioxide
79% nitrogen
tidal volume and vital capacity
tidal volume is normal amount of air inspired/expired
vital capacity is largest amount of air that can be forcibly expired following largest inspiration
aerobic
anaerobic
glucose + oxygen = energy + carbon dioxide + water
Glucose = energy + lactic acid
sprinting
long distance running
effects
increased temperature
increased breathing rate and depth
lactate accumulates
delayed onset of muscle soreness
muscle fatigue
heart rate, stroke volume and cardiac output
heart rate
stroke volume
cardiac output
will increase during exercise until it reaches 220 - age where it will plateau
will increase until plateau at around 60% intensity
once stroke volume plateaus cardiac output will increase
FLE 123
First class
Second class
Third class
Usually mechanical advantage
LFE
Load, Fulcrum, Effort
e.g. extension of the elbow when shooting in basketball
Mechanical advantage allows heavy loads to be moved with minimal efforts
mechanical disadvantages allows loads to be moved quickly
LEF
Load, Effort, fulcrum
e.g. upwards phase of a bicep curl
Mechanical disadvantage
ELF
Effort, Load, Fulcrum
mechanical advantage
plantar flexion of the foot to raise body weight
Front somersault
sagittal plane
Frontal axis
360 degree twist
transverse plane
vertical axis
cartwheel
Frontal plane
Sagittal axis
Reaction time
Agility
Speed
Balance
Strength
Power
Flexibility
Coordination
Body composition
Muscular endurance
cardiovascular fitness
ability to time the movement of the whole body in relation to cues
the ability to apply a force quickly - strength with speed
Ability to maintain a stable centre of gravity in order to avoid falling while moving or while still
ability to quickly respond to a stimulus
ability to change direction at speed
the ability to move your body over a distance
maximum force a muscle can exert in order to overcome a resistance
ability to achieve a large range of movement at a joint
contribution of fat and muscle
ability to contract a muscle with minimal fatigue
ability of heart and lungs to continually supply oxygen to the working muscles for a prolonged time
cardiovascular
agility
power
speed
flexibility
strength
muscular endurance
vertical jump
cooper 12 minute test (swim or run)
harvard step test
illinois agility test
30m sprint test
sit and reach test
handgrip dynamometer
one minute sit up/press up test
Karvonen formula = 220-age, 60%-80% is aerobic, 80-90% is anaerobic
FITT
Frequency
Intensity
Time
Type
number of training sessions per weak
amount of work in each training session
amount of time spent training dure each session
method of training in each session
SPORT
Specificity
Progressive overload
Overtraining
Reversibility
Thresholds
it is important that the method of training is specific to the sport
training load should be increased as athlete adapts to it
important to have time to rest and recover in order to adapt and avoid burn-out
if a long break is taken from training improvements will quickly be lost
important that the intensity of training is correct for component of fitness that is desired to be improved
circuit training
Weight training
Continuous training
Fartlek training
Interval training
Plyometric training
number of activities at different stations and satisfies all components of fitness
Weights are lifted in a series of movement and satisfies strength, power and muscular endurance
physical activity which involves prolonged periods of aerobic exercise, satisfies cardiovascular and muscular endurance
'speed play' involves varying intensities and different terrains, satisfies cardiovascular and muscular endurance
high intensity exercise with periods of rest, satisfies power, cardiovascular and muscular endurance
an eccentric contraction is performed followed by a larger concentric contraction, satisfies power
contractions
isotonic
isometric
concentric
eccentric
muscle lengthens
click to edit