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Physical Education (Paper 1 (Physical training (Components of fitness…

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