Transcript GCSE PE - EC8 - EATON BANK SCHOOL

GCSE PE
21/07/2015
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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)
1.
Playing sport is a way of meeting new people
and making good friends.
2.
Sport develops team work+co-operation.
3.
You may find you are talented and make a
career out of sport.
MENTAL BENEFITS
1.
Relieves stress and tension.
2.
Feel better about self – increased self
confidence.
3.
Enjoyable and stimulating.
4.
Gets rid of aggression.
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DIET
7 COMPONENTS

VITAMINS

CARBOHYDRATES

MINERALS

PROTEIN

FIBRE

FATS

WATER
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
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CARBOHDRATES-energy-rice,pasta bread
PROTEINS-growth+repair-meat, fish, eggs, nuts,
beans

FATS-energy-butter, marg.,oils, in cakes, red meat,
cheese

VITAMINS-eg. A-fish+eggs-see in dimlight
C-citrus fruits+veg-healthy skin

MINERALS-eg. calcium-strong bones and teethmilk + 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
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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

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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)
Endomorphwide hips,narrow shoulders (pear-shaped), lot
of fat on body. –wrestling
Mesomorphbroad shoulders, narrow hips,(wedgeshaped), muscular body.-many sports eg
Sprinting.
Ectomorphnarrow shoulders and hips, thin legs and
arms, little muscle or fat.-long distance
runners.
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DRUGS
Socially acceptable


short term
Nicotine(smoking)heart rate rise
blood press. rise
long term
Heart disease
Lung cancer
Alcoholaffects balance judgement Kidney damage
+ make u aggressive
Liver damage
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DRUGS
Socially unacceptable
1.
Anabolic steroidsbuild and repair muscles
(heart disease, aggression, body hair-females)
2.
Stimulants-
raise heart rate and speed up reactions,
keep you alert for long periods
( risk injury, overheating, liver+ brain damage)
3.
Narcotic analgesics(pain killers)allow athlete to continue without pain.
(risk injury-athlete not aware)
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Drugs in sport
(doping)
1.
Anabolic steroids-throwers, weight lifters,
sprinters.
2.
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 one’s health
and physical fitness.’
An exercise/training session consists
of 3 parts:
1.
Warm up.
2.
Main activity.
3.
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 SYSTEM
the 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 volumethe amount of air breathed in or out of the lungs
in one breath.
Vital capacitythe maximum amount of air that you can breathe
out, after breathing in as deeply as possible.
Oxygen debtAfter 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.
2.
3.
4.
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Rib and Diaphragm grow
stronger.
Vital capacity (max.amount of air
exhaled after deepest breath)
increases.
More alveoli available for gas
exchange.
More capillaries grow around the
alveoli.
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Circulatory System
Blood, heart and blood
vessels

1.
2.
3.
4.
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What’s 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 food+oxygen
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:1.
ATRIUM-upper chambers
2.
VENTRICLES-lower chambers
3.
SEPTUM-wall down the middle
4.
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
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Receive blood from the body and sends it to right
ventricle.
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HEART ACTIONS
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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 food+oxygen to cells
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EFFECTS OF TRAINING
ON THE CIRCULATORY SYSTEM
1.
2.
3.
4.
5.
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Heart contracts more strongly.
More blood pumped out with each
beat – Stroke vol. Increases
Cardiac output (vol. of blood per
min.) increases.
Resting pulse rate falls.
Recovery rate improves.
Blood pressure falls.
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Functions Of The
Skeleton

SUPPORT/SHAPE

PROTECTION
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MOVEMENT

BLOOD
PRODUCTION
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BONES
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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 neck+head
let you bend and tilt your head
2.
Thoracic vertebrae-ribs connected to these. Don’t
move much protect heart and lungs from being
squashed
3.
Lumbar vertebrae-Big to support back allows
plenty of twisting and turning
4.
Sacrum –5 fused vertebrae a solid base for the
trunk and legs
5.
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
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Fixed-cranium+sacrum
Slightly moveable-vertebrae
Freely movable-synovial joints
hinge, ball+socket 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-
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Hinge-
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Pivot-joint between atlas+axis
so you can turn your head,
and between radius and ulna
so you can turn your hand
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hip+ shoulder
elbow+knee
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TYPES OF MOVEMENT

FLEXION-bending/bring two bones together at a joint
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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
1.
Bones become stronger.
2.
Ligaments become stronger.
3.
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Stretching increases the range of movement
at a joint -FLEXIBILITY
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MUSCLES
THREE TYPES
1.
Voluntary (Striped)-Under conscious
control. skeletal muscles-eg. biceps
2.
Involuntary (smooth)-Not under
conscious control-eg.intestines.
3.
Cardiac (Striped)-Not under
conscious control. Must work none
stop.
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Name Of Muscles Their Location
And Function -some examples
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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



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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. ISOTONICproduces movement eg.running,
throwing
2. ISOMETRICincreased tension but length does
not alter eg.rugby scrum and tug
of war
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2 Types Of Muscle Fibres
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SLOW TWITCH-do not tire easily
used for endurance events
eg.marathons
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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
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
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
1.
Muscles get better at using oxygen, so can work
harder and longer without fatigue.
2.
M. get better at using fats for energy.
3.
More capillaries grow around muscles, so better
gas exchange.
STRENGTH TRAINING
1.
Increase in muscle size and strength.
2.
M. contract more strongly
3.
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
4.
Body composition
5.
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



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FLAT
pelvis
cranium
scapula
SHORT
carpals in wrist
tarsals in feet
IRREGULAR
patella
vertebrae
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SKILL RELATED
FITNESS
6 components
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A
B
C
P
R
S
agility
balance
co-ordination
power
reaction time
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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
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TRAINING
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Introduction
Training involves:



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Following the principles
Choosing a method
Completing the programme
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THE PRINCIPLES OF
TRAINING
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S
P
O
R
Specificity
T
Tedium
Progression
Overload
Reversibility/Regularity
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

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
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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
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
F-FREQUENCY (how often)

I- INTENSITY (how hard)

T- TIME

T-TYPE (choosing the right type
of exercise)
(how long)
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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 trainingGAMES PLAYERS because mimics variation in
speeds in game.
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
INTERVAL-pattern of SETS of work with REST betweensprinters.

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

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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

1.
2.
3.
4.
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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 levelbalanced 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, can’t 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 golfer’s 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



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
D
R
A
B
C
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Danger
Response
Airway
Breathing
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, listen+look 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.
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