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PE Paper 1 - Coggle Diagram
PE Paper 1
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Blood vessels
Artery structure:
- Carry blood away from the heart
- Most but not all carry oxygenated blood
- stretch as blood surges through
- Thick, muscular and elastic walls to withstand pressure.
- small lumen
Vein structure:
- Carry blood towards the heart
- Most but not all veins carry deoxygenated blood
- No stretch
- thin walls
- large lumen
- Have valves to prevent back flow of blood.
Capillary Structure:
- Huge network of tiny vessels linking arteries and veins.
- very narrow
- Very thin walls (one cell thick) so allow rapid diffusion.
Redistributing Blood:
- Smooth muscles in arteries can contract and relax.
- Vasoconstriction= When it contracts, makes the lumen narrower.
- Vasodilation= When it relaxes, makes the lumen wider
- Our body prioritises which areas are most in need of oxygen and relaxes the blood vessels transporting blood there.
- It also identifies areas in low demand and constricts the vessels that supply them, so that more blood is available to go to in-demand locations.
- During exercise vasodilation will occur to allow more blood flow to the exercising muscles.
Concentric= muscle shortens
Eccentric=muscle lengthens
Agonist= Muscle that contracts/pulls fist
Antagonist= Muscle that contracts/pulls after the other one
Push ups:
- Upwards Phase- concentric, agonist= tricep, flexion
- downwards phase- concentric
Football throw in:
- Preparatory phase- concentric, agonist= bicep, flexion
- Execution phase- eccentric, agonist= tricep, extension
Running:
Drive phase=
- Knee: concentric, agonist=hamstring, flexion.
- Hip: concentric, agonist= hip flexor, flexion
- Ankle: concentric, agonist= tibialis anterior, dorsi-flexion
Fitness testing
Why is fitness testing important?
- To motivate/set goals
- Provides variety in the programme
- To identify the strengths and weaknesses in a performance.
- To inform training requirements- what component of fitness you need to improve.
- To show starting level of fitness.
- To monitor improvement.
Compare against normative data.
- To gauge success of a training programme.
- Stork balance test:
Start balanced on two feet, hands on hips, lift one leg and place it on the inside of the knee on the other leg, balance for as long as possible and record time.
- Illinois agility test:
Start face down on the floor, run around the cones as quickly as possible and time it in seconds.
- Multi stage fitness test:
Run 20m in time with 'bleeps' the bleep time gets shorter, keep running until you can't.
-Wall toss test:
Start with a tennis ball in one hand with both feet together 2m from the wall, throw the ball against the wall and catch the ball with the opposite hand, keep going for 30 seconds.
- Sit and reach:
Place feet on the side of the box and reach for the box as far as you can.
- 30m metre sprint test:
Using a flying start, time an individual running as fast as they can.
- Abdominal Curl test:
Partner holds ankles, sit up on bleep then down on bleep. Record how many you can do.
- Vertical jump test:
- Feet flat and draw a line with your arm up by holding chalk, then jump and make a separate mark, measure the difference.
- Ruler drop test:
One person holds a ruler then drops it whenever and the other person catches it as fast as they can.
- One rep max test:
Lift the weight up with the highest weight you can.
- Hand grip dynamometer Test:
Squeeze the handle as hard as you can at 90 degrees with the elbow next to the body.
Limitations to fitness testing:
- Tests are often not sport specific
- They do not replicate movements of activities.
- They do not replicate competitive conditions.
- Many of the tests have questionable reliability.
- The tests must be carried out with the correct procedures otherwise scores won't be accurate.
Periods in a season
Peak-season (competition season)
- The aim is to maintain fitness levels
- The performer should be at peak fitness and will aim to maintain this.
- They may well also work on specific skills used in their sport.
Post-season (off season)
- The aim is to rest and recover from the season
- Many performers also continue some light aerobic training training so that fitness levels do not drop too far.
Pre-season
- Aim is to improve general and aerobic fitness
- This is often done via aerobic training (long runs)
- It is also an aim to improve specific fitness needs so that the performer is ready for the competitive season (agility for tennis)
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Heart
- The right hand side of the heart deals with deoxygenated blood. This is always shown in blue
- The left hand side of the heart deals with oxygenated blood. This is always shown in red.
- Diastole= When the heart is relaxed and fills with blood.
- Systole= When the ventricles contract and pump blood to the arteries.
Pathway of blood through the heart:
- The deoxygenated blood comes back into the heart through the vena cavae
- The deoxygenated blood then goes into the right atrium
- Then the deoxygenated blood arrives into the right ventricle
- The blood is then pumped through the pulmonary artery to the lungs.
- The blood is then oxygenated at the lungs.
- the oxygenated blood then returns to the heart through the pulmonary vein.
- The blood then enters the left atrium then through the biscupid valve through the left ventricle.
- The oxygenated blood is then pumped around the body through the aorta.
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Effects of exercise
Short-term effects of exercise (24-36hrs after):
- fatigue- muscles are working hard
- may feel dizzy and lightheaded- as your muscles have worked hard.
- feeling sick- heart and muscles have worked hard
- delayed onset muscle soreness- can be felt in the muscles after exercise
Long-term effects of exercise (months):
- reduced weight- because fat stores are used
- muscle size increases- hypertrophy= muscles grow
- muscles, ligaments and tendons get stronger- used more
- cardiac hypertrophy- your heart gets bigger.
- resting heart rate decreases- heart becomes more efficient so doesn't need to pump as much.
Immediate effects of exercise:
- heart starts to beat faster- more blood needs to go to muscles
- breathing rate increase- To take in more oxygen
- heart will contract more powerfully- heart needs to push out more blood
Aerobic training- moderate intensity for long periods, 60%-80% of MHR.
Anaerobic training- target the lactic acid system, high intensities for short bursts, 80%-90% of MHR.
Aerobic exercise= Exercise in the presence of oxygen
- Glucose+ Oxygen= Energy+water
Anaerobic exercise= Exercise in the absence of oxygen
- Glucose= energy+lactic acid
EPOC (oxygen debt):
- Excess, post-exercise, oxygen, consumption
Health=A state of complete physical, mental and social wellbeing with not merely the absence of disease of infirmity.
Fitness= The ability to cope with the demands of the environment.
Relationships:
- ill health can negatively effect fitness as the individual may be too unwell to train.
- Ill health may not affect fitness if the person can still train.
- Increases in fitness can positively affect health and well-being.
- Increased fitness cannot prevent you from contracting some diseases.
Principles of training:
- Specific- Training needs to be specific to the needs of an individual and the demands of the sport they take part in.
- Progressive- Working harder than normal whilst gradually and sensibly increasing the intensity of training.
- Overload- Working harder than normal.
- Reversibility- If an individual stops or decreases their training level, then fitness and performance are likely to drop.
- Tedium avoidance- Training should be altered and varied to prevent an individual from suffering from boredom.
Principles of overload:
- Frequent- How often someone trains
- Intensity- How hard you train during a session.
- Time- How long you train for within each session.
- Type- The type of training you used to train
Lever= A very useful and simple machine used for transferring force in the body.
- Resistance/ Load= The load to be moved by a lever system; usually this involves weight when the body's lever systems are involved.
- Fulcrum= The part of a lever system that pivots; joints are the fulcrums in the body's lever systems.
- Effort= The force applied to move the resistance or weight, in the body the effort is provided by muscles exerting a force
First class:
- Effort, Fulcrum, Load, e.g) an overhead throw in football
Second class:
- Fulcrum, load, effort, e.g) going on to your tip-toes in ballet
Third class:
- load, effort, fulcrum, e.g) a bicep curl
The respiratory system:
- Breath air through mouse and nose
- The air then travels through the trachea to the lungs
- The trachea then splits into two into bronchi
- Then they go into bronchioles and then the alveoli
Alveoli:
- small in size and large in number
- one cell thick
- short diffusion distance as the capillary is touching it
- large capillary network so rich blood supply
- large surface area
Gaseous Exchange:
- Gaseous exchange is by diffusion.
- Gases move down a concentration gradient (high to low concentration)
- Oxygen is high concentration in alveoli so diffuses into the blood.
- haemoglobin= After oxygen combines with this to make oxyhaemoglobin. This is how oxygen is transported round the body. Haemoglobin also carries carbon dioxide back to the lungs
Mechanics of breathing:
- Breathing= Process of taking air into and out of the lungs.
- Diaphragm= A sheet of muscle that separates the chest cavity from the rest of the body.
- Intercostal muscles= Found between the ribs and they control rib movements.
Inspiration:
- Intercostal muscles-contract
- ribs- lift up
- diaphragm- contracts
- lung volume- increases
- lung pressure- low
- effect- air sucked in
Expiration:
- intercostal muscles- relax
- ribs- go down
- diaphragm- go to dome/ relaxes
- lung volume- decreases
- lung pressure- high
- effect- air pushed out
Types of bones:
-Short=Weight bearing e.g carpels
-long=structure, allow movement e.g femur
-flat=protect vital organs e.g cranium
Functions of the skeleton:
- Produces red and white blood cells
- Points for muscle attachment
- Storage of calcium
- provides stability
- provides structure
- Protect organs
Key terms:
- Cartilage= Covers end of bone providing a smooth friction free surface
- Synovial fluid= Produced by the synovial membrane to lubricate the joint
- Synovial membrane= Type of lining found in limbs, contain synovial membrane
- Joint capsule= Tough fibrous tissue, surrounds synovial joints; usually supported by ligaments
- Bursae= Fluid filled that helps reduce friction in a joint.
- Tendon= Attaches muscle to bone
- Ligament= Joins bone to bone.
- Joint= A place where 2 or more bones meet. They hold our bones together.
- Vertebrae= Bones that form the spine or backbone.
Ball and socket= flexion, extension, abduction, adduction, rotation circumduction
hinge= flexion, extension etc.
Components of fitness=
- Agility- The ability to move and change direction quickly whilst maintaining control
- Balance- The maintenance of the centre of mass over the base of support, Static= Hold position without movement, Dynamic= Balanced with movement.
- Cardiovascular endurance (stamina)= The ability of the heart and lungs to supply oxygen to the working muscles.
- Coordination= The ability to use two body parts together smoothly and efficiently.
- Flexibility= Range of movement possible at a joint, increased flexibility= fewer injuries, better performance and better posture.
- Muscular endurance= The ability of a muscle to undergo repeated contractions, avoiding fatigue.
- Power (explosive strength)= Combination of speed and strength.
- Reaction time= The time it takes to initiate a response to a stimulus.
- Speed= The maximum rate at which an individual is able to cover a distance or able to perform a movement in a period of time (distance/time).
- Strength= The ability to overcome a resistance, Maximal= Largest force possible in a single contraction, dynamic=muscular endurance, explosive= power, static= the ability to hold a body part in a static position.
Quantitative= A measurement which can be quantified as a number.
Qualitative= Information from opinion poles and surveys.
To train safely:
- taping and bracing
- don't overtrain
- training intensity
- safe surface
- cool down
- correct technique
- appropriate rests
- risk assessment
- use spotters
- training zones
- warm up
- appropriate clothing and footwear.
Why is a warm up important?
- Body temperature will increase ready for exercise
- Stretching will increase the range of movement possible.
- A gradual increase in effort towards 'competition pace.'
- You will be focused and psychologically prepared
- Movement skills that will be used in have been practised before starting the game.
- There will be less chance of suffering injury there will be an increase in the amount of oxygen being carried to the working muscles.
Three parts of a warm up:
- pulse raiser
- stretching muscles
- skills/mental prep
Why is a cool down important?
- removes lactic acid
- prevents DOMS
- body to start recovery
- gradual reduction in activity
Two parts of a cool down:
- An activity that gradually decreases HR and BR
- Stretching
Mechanical advantage= Lever systems will either have a low mechanical advantage (will give rapid movements over large range) or high mechanical advantage (high weight over short distances)
- mechanical advantage= effort arm/resistance arm
- 1st and 3rd class= low mechanics advantage, wide range of movement
- 2nd class= high mechanical advantage, high weights
At a ball and socket joint:
- flexion and extension
- rotation and circumduction
- abduction and adduction
When doing a bicep curl:
- hige joint
- Upwards part is concentric for the bicep
- Downwards part is eccentric for the bicep
- Agonsitic Pairs: Pais of muscles that work together if one is contracting the other is pulling. For example, the bicep and tricep.
Isotonic= muscle changes length (movement)
Isometric= The muscle remains the same length (no movement).
- Tidal volume= Volume of air breathed in (or out) during normal breathing at rest
- Expiratory reserve volume= The additional air that can be forcibly exhaled after the expiration of a normal tidal volume
- Inspiratory reserve volume= The additional air that can be forcibly inhaled after the inspiration of a normal tidal volume
- Residual volume= Volume of air that remains in the lungs after maximal expiration.
Recovery Process:
- Must take part in a cool down so the body can gradually cool down
- Rehydrate- you loose water
- Ice bath- Constrics blood vessels so disperses lactic acid
- Massage- Prevent/ relieved DOMS by encouraging blood flow.