A summary of each topic you have covered whilst

completing your IGCSE in PE.

1
 Use in conjunction with other revision methods,
this is a summary of KEY points only.
Topic My
Covered in
understanding Revised
class
/10

1. Skill
Unit 1

2. Motivation and mental

preparation

3. Skeleton and joints

4. Muscles and tendons

5. Circulatory and respiratory

systems

6. Fitness

7. Physique

8. Drugs

1. Health
Unit 2

2. Diet

3. Games: Safe practice

4. Injuries

5. Exercise and training

1. Leisure and recreation

Unit 3

2. Facilities, Participations,
Excellence

3. Global events

4. Media

5. Access to sport

2
 Unit 1: 1. Skill

The learned ability to bring about pre-determined results with maximum certainty
and efficiency

Skill are grouped along a CONTINUUM

BASIC skills - Simple skills that we often learn first, they form the basis of most sports.
They do not require intricate body movements e.g. running

COMPLEX skills - Can require more body movements and finer control of many body
parts. They are usually specific to one sport e.g. tennis serving

OPEN skills - These are movements that vary depending on the environment. This can
include the weather, other players and the playing surface. The performer must monitor
the situation

CLOSED skills - These are normally in a fixed environment and the athlete has more
control. The practice conditions normally replicate the competition conditions

FINE motor skills – Involve smaller muscles groups that are intricate, precise and often
require high levels of hand eye co-ordination e.g. darts

GROSS motor skills – Involve large muscle groups as well as strength, endurance and
CLOSE
power e.g. hammer throw OPEN
D

Types of feedback

Intrinsi
c
Extrins
ic
What is the
importance of
There are 7 FACTORS that affect performance
Age and Motivatio Anxiety Arousal Facilities Environment Teaching
maturity n conditions and
coaching

Considerations of learning a new skill: 3

The brain only has a limited channel capacity; this means it can be overloaded (too much
information). In order to avoid this when learning new skills, we should make sure
 2. Motivation and mental preparation
The driving force that makes you do what you want to do

Types of MOTIVATION

INTRINSIC EXTRINSIC
Self-motivation – we play sport for fun and the Comes from rewards and outside
satisfaction of winning, we WANT to do it. pressures. We may play to win
trophies, to please people who are
important to us or to avoid letting
our team down.

AROUSAL
The intensity of motivation is called AROUSAL.
There is an optimum level of arousal required
to perform at our best in sport. If under
aroused (bored, tired, disinterested) we will not
perform at our best, likewise if over aroused
(too excited, too much pressure, too nervous)
we will also not perform as well. FIGHT OR
FLIGHT

Physiological responses to arousal

Adrenalin Increase Increase Tensing in
e release in heart in muscles
rate respirati
on
Causes of OVER-AROUSAL
Signs of are both INTERNAL and EXTERNAL
OVER-AROUSAL

Internal -Dry External

mouth
-Increase in respiration
-Fatigue -Crowd noise
-Increase in heart rate
-Injuries -Peer pressure
-Shaking
-Pressure to succeed -Family
-Sweaty palms
-Anxiety -Team talk
-Nausea
-Television/press

ANXIETY

A negative emotional state

that results in negative
physical and mental
behaviours such as constant
worry or sweating, shaking
4
Coping with ANXIETY

 Positive thinking
 3. Skeleton and joints
Movement Protection
Bones meet to Protects the vital
form joints. organs from
Tendons attach injury. E.g. the
bones to muscles cranium protects
enabling the brain.
Support
Blood
Supports the production
body in a variety
of positions Red blood cells
giving the body are produced in
shape. The the bone marrow

The structure of joints.

• A joint is a place where two or more bones meet.
• The ends of the bones in a synovial joint are covered with a layer of thick
cartilage – known as hyaline cartilage. This prevents friction, therefore pain
and allows cushioning. Movement at joints.
• Surrounding a joint
Hinge joints is a tough capsule, this produces
Ball synovial fluidjoints
and socket to lubricate
The elbow • Allows the arm to flex and The • The ball-shaped head of the
joint extend. shoulder humerus fits into the socket of
• Biceps cause flexion of the joint the shoulder.
arm. • Movements at the shoulder
• Triceps cause extension of include flexion, extension,
the arm. adduction, abduction and
• E.g. bicep curl, triceps dips rotation as the head of the
humerus rotates
forwards/backwards.
• E.g. bowling in cricket,
swimming
The knee • Allows the leg to flex and The hip
joint extend. joint
• Hamstrings cause flexion of
the leg.
• Quadriceps cause extension
of the leg.
• The femur and tibia at the
knee are held together by
the cruciate ligaments –

5
 injuries often occur to these.
• E.g. squats, leg press,
jumping

Movement at joints.
Flexion if the angle of the joint is getting
smaller.

Extensio if the angle of the joint is getting

n bigger.
Adductio if the movement is adding to the
n body.

Abductio if the movement is taking away from

n the body.

Rotation if the movement is around.

The effects of exercise and physical activity on bones.

• Exercise helps bones to develop and become stronger.
• Exercise increases bone density. Bones become heavier and stronger.
Types of boneand Tendons: become thicker and stronger. This increases flexibility
• Ligaments
and power in movement
Long – femur/humerus
• Bone Short
continues to grow Flatabout
– strengthen until
and – cranium Irregular –
age 18 therefore...
• young people should avoid excessive weight training / long vertebrae
carpals/tarsals distance training as
this may cause bones to grow unevenly.
Types of joints The importance of weight-bearing exercise. 6
• Bones become lighter with age and their density and strength are gradually
reduced. This can occur naturally
Fixed/immovable Slightly (bone is lost)
movable / resultingFreely
in a weak skeleton
movable / with
bones breaking easily. cartilaginous synovial
 Joint problems
Arthritis / Tendonitis Tennis/golfers Cartilage wear and
osteoarthr elbow tear
itis Damaged ligaments, tearing or
becoming inflamed. Ligaments
Stiff and have limited blood supply and
painful therefore heal slowly
joints 4. Muscles and Tendons
The muscular system – what does it do?

• Causes movement through the contraction and relaxation of muscles.

• Defines body shape and helps maintain posture.
• Muscles can be voluntary (conscious control by the body) or involuntary
• (in the internal organs).

Voluntary muscles (also known as skeletal muscles)

• These muscles cause movement.

• They are consciously controlled.
• They can be trained to work for longer without tiring.
• We can improve the flexibility of these muscles to allow a greater range of
movement.
Muscles and movement.

• Muscles are attached to bones by tendons and are made up of a number of muscle
fibres.
• The number of fibres that contract, and their thickness, determines the amount of
force that is applied
• Muscle fibres contract causing movement – they pull against the skeleton but
cannot push.
• Muscles are arranged in antagonistic pairs – as one contracts the other relaxes.
e.g. The biceps and
triceps, the quadriceps and hamstrings.
To flexThe
themelbow, the the
uscle doing bicep contracts
work (contracting) andTo extend
creating the
the elbow,
movem the
ent is bicep
called relaxes
the agonist.
and
The the triceps
muscle which isrelax.
relaxing and letting the movementandtake
theplace
tricep contracts.
is called the antagonist

Biceps: Triceps:
agonist agonist
contracting contracting

7
 Triceps:
The agonist is antagonist
Biceps:
also known as relaxing muscle
antagonist
the PRIME

• The same applies in the leg to flex and extend the knee joint.
• Flexion – hamstrings contract (agonist), quadriceps relax (antagonist).
• Extension – quadriceps contract (agonist), hamstrings relax (antagonist).

Synergist muscles perform,

or help perform, the same set
of joint motion as the
agonists. Synergists muscles
act on movable joints. They
help cancel out, or
neutralize, extra motion from
There are 11 muscles you need to know.
the agonists to make sure
that the force generated
Front Back
view view

Deltoids Trapezius

Pectorals
Triceps

Biceps
Latissimus
Abdominals Dorsi

Gluteals

Quadriceps
Hamstrings

Gastrocnemius

8
 Trapezius In the centre of the Rotates the
chest at the back of
shoulders
the body, spreading
up. backwards.

Latissimus
At the back of Rotates upper
Dorsi
the body, either arm at the
side of the chest. shoulders.

Triceps
At the top of each Extends the arms
arm at the back. at the elbow.

Gluteals
In the middle of the Extends the legs back
body at the back, at the hips.
forming the bottom.

At the top of each Flexes the legs at the

knees.
leg at the back.

At the bottom of each leg

at the back. Also known as
the calf muscles.

9
Hamstrings

Gastrocnemius Extends the ankle so

you can stand on your
toes.

Deltoids In the upper part Raise the arms in

of the body, all directions at
covering the
the shoulders.
shoulders.

Biceps At the top of each Flexes the arms

arm at the front. at the elbow.

Quadriceps At the top of each Extends the

leg at the front.
legs at the
knees.

Pectorals Raise the arms up,

In the upper part
sideways and across the
of the chest at the 10
chest at the shoulders.
front.
 Abdominals
At the front of the Flexion and rotation of
body in the middle, the spine so you can
just below the chest. bend forwards.

The immediate effects of exercise on the muscular system.

Contract, lengthening This is due to the muscles needing more fuel to function due
and relaxing at an to the body’s increased demand for oxygen and glycogen.
increased rate
Extra waste products are created as muscles are working
harder than normal.
If the demand for oxygen is too high and you are exercising
anaerobically.
Lactic acid builds up
• This will lead to aching muscles and may cause muscle
cramp.
Muscle contraction causes friction and heat. There is an
Increase in muscle
increase in the production of carbon dioxide and increase in
temperature
demand for oxygen

Isotonic contractions Isometric contractions

Muscle contraction that results in limb Muscle contraction which results in
movement. increased tension but the length does
not alter, for example when pressing
• Muscle contraction that results in limb against a stationary object.
movement.
• Muscles work in pairs to cause • Muscle contraction where the
movement: one contractsHow and another
the muscles work. muscle length does not change.
relaxes. • E.g. In the plank position, at a
• E.g. When running, the hamstring rugby scrum, in a handstand.
Long-term effects of participation in exercise and physical activity on the muscular
system.
• Through applying progressive overload when training muscle
fibres become damaged as they are pulled apart.
• The body is able to rebuild the fibres over 48 hours making
them stronger.
• This causes hypertrophy and increased strength of muscles.
• This will increase muscle strength and endurance and power
Increase in (strength x speed).
muscle size - • This improves body posture, stronger ligaments (join bone to
hypertrophy bone) and tendons (join muscle to bone) and may lower the
risk of injury.
• Increased myoglobin stores improve immediate oxygen
supply to muscles.

Potential injuries to the muscular system

11
 • This occurs if strength training is stopped resulting in a loss
Muscle atrophy
of muscle mass and strength.
• When sportspeople are injured they will experience muscle
atrophy.
Soft tissue injuries
• These cause small muscle fibres to be torn RICE treatment
from their attachment to a tendon. is used for
• During intense exercise muscle fibres muscle strains.
contract and relax quickly which can cause
Tears, pulls and the connective tissue and blood vessels First 24-48
strains inside them to be torn. hours are
• E.g. Footballers often pull their hamstrings crucial during
due to the amount of time they are used in muscle injuries
the game. and rest should
continue.
Prevention of muscular injuries
Warm up Cool down
Raises the heart rate and warms the Gradually bring heart rate back to normal
muscles. It should begin with gentle and disperse any lactic acid. Gentle
exercise followed by stretches. exercise followed by stretches.

5. Cardiovascular and Respiratory systems

The
The heart Blood Blood cardiovasc
vessels ular

Muscular pump • Supplies body Run throughout

which pushes with oxygen and body allowing
blood throughout nutrients. blood to travel
everywhere.
the many blood • Removes waste
vessels in the products e.g. Include: arteries,
What happens to the cardiovascular system during exercise?
Increased heart rate Increased blood pressure
• Exercise makes the body work harder, Blood pressure increases during exercise
therefore muscles require more oxygen as more blood is pumped around the body,
and the body needs more nutrients, increasing the pressure on the blood
such as glycogen, to function properly. vessels.
• As oxygen and nutrients are carried by
12
 the blood to muscles, the heart works
faster to pump the blood around the
body. Therefore heart rate (bpm)
increases.
Blood pressure.
The heart makes two beating sound. The first is called systole. The second is
called diastole.
Systolic blood pressure Diastolic blood pressure
Pressure in the arteries as the heart Pressure of blood during the relaxation
contracts and forces blood through the phase between heart beats.
aorta and into the body. This increases
during activity as body requires more
blood.

Immediate physiological effects of exercise on the CV system.

Sweating starts and body Increase in:

requires fluids. Stroke volume
The body can cope with a Cardiac output
small rise in temperature Heart rate
but after this it will try to
cool down begin to sweat. Body temperature
Sweat is released from the increases.
skin and evaporates when it Blood shunting
During exercise working
reaches the surface. In hot Blood is re-directed muscles generate heat.
conditions – sweating to the working Body temperature is
increases, less urine is muscles from other regulated by heat radiating
produced. The salt lost areas such as the from the skin and water
through sweating must be
Regular exercise/long-term participation has many evaporating through
benefits. The most sweat as
digestive system.
replaced to remain
important is that the heart becomes more efficient.blood vessels dilate and to
Other effects of regular exercise on the cardiovascular system.
Heart gets bigger and stronger (Cardiac hypertrophy)
Decreased
with training therefore it supplies the same amount of
resting heart
blood with fewer beats. If it is beating fewer times, it is
rate
more efficient - less strain on the heart.
Faster heart The speed at which the heart returns to normal after exercise. This
rate recovery time is takes to return to resting levels will be faster.
Stroke volumes increases as the heart Stroke Volume – the
becomes more efficient and stronger. volume of blood
Increased Stroke volume increases at rest and pumped out of the
stroke volume work. heart by each
ventricle during one
contraction.
Cardiac output is governed by heart rate The amount of blood
and stroke volume which both change ejected from the heart
during exercise – therefore increasing in one minute.
Increased
cardiac output.
cardiac output
Stroke volume x heart rate = cardiac
output

13
 Regular exercise can reduce blood Factors that affect blood
pressure. This may link to weight loss as pressure include age,
Reduced blood
if you are overweight you are at risk of sex, muscular
pressure
having high blood pressure. development, stress and
tiredness.
Fitness increases the number of capillaries within the heart
muscles.
Healthy veins
It allows blood vessels to remain more flexible and
and arteries
efficient. This reduces the risk of coronary heart
disease.

Coronary
heart
disease Heart disease causes
(CHD) more deaths in the
developed world than
any other disease.

Factors that may have a negative effect on the cardiovascular system and
increase the risk of coronary heart disease.
• Smoking lowers HDL cholesterol (good cholesterol) levels and
increases the tendency for blood to clot which can lead to heart
Recreational attacks or strokes. Raises blood pressure.
drugs • Alcohol too much alcohol and binge drinking can lead to
increases in blood pressure, diabetes, irregular heartbeats,
strokes and heart failure.
Sedentary • Inactivity means the cardiovascular system does not receive the
lifestyle and benefits of exercise. Sedentary living is also believed to be the
lack of exercise main reason for increased obesity.
• Negative stress builds up over time and can lead to an increase in
Stress blood pressure and elevated heart rate. It may also lead to
depression and mood swings.
Causes of heart disease
include:

• Hereditary
conditions of blood
Components
• Infections
Red blood cells RBC’s main function is to carry oxygen to the working
• Narrowing of the
muscles. Haemoglobin, found in RBC’s is the oxygen
coronary arteries
carrying protein. Altitude training can increase the
• High blood pressure
number of RBC’s. The more RBC’s the more oxygen can be
delivered to the working muscles.

White blood cells WBC’s are our defence against infection and disease. They
fight infection and reduce illness. This aids recovery and
14
 allows the participant to continue training and performing.

Platelets The role of platelets is to clot blood when it comes into

contact with the air. If we sustain a cut, platelets clot the blood
to form a scab. Cuts and grazes can happen frequently in
contact sports so platelets prevent heavy blood loss and aid
recovery.

Plasma Plasma is the blood transport system. It carries vital

nutrients (glucose, vitamins, minerals) and hormones such as
adrenalin which is important in readying a performer to
participate. It removes waste products such as carbon
dioxide and lactic acid. Plasma regulates the body’s
temperature by balancing our water content. It also maintains
the correct chemical balance.

Blood related illnesses Altitude training

-Anaemia (lack of RBC’s) Involves training at more than 2000m
-Haemophilia (blood doesn’t clot)
Athletes can 02 delivery system above sea level
perform better in
-Leukaemia (damage to WBC’s)becomes more
endurance events
-Thromophilia (excessive efficient
blood The air is very ‘thin’ and contains less
Haemoglobin Body adapts to low levels
oxygen
content in blood of oxygen and increases
Role of Haemoglobin number of RBC’s
increases Adaptations to altitude training

Adaptations are There is an increase in the

lost after a few amount of 02 that can be
weeks transported

Cardiovascular exercise With training the heart

and improvements in muscle increases in size,
cardiovascular fitness thickness and strength,
can reduce the risk of the chambers increase in
coronary heart disease, volume and the whole
improve the heart gets bigger. This
The functions of the respiratory system: allows you to work
 To bring oxygen into the body Gaseous exchange
 To take carbon dioxide out of the body
An efficient respiratory system allows more oxygen to reach the blood and
consequently the muscles.
15
 Gaseous Exchange. Oxygen debt.

• Air passes down the trachea and bronchi into the When the body works hard,
lungs. It travels through the bronchioles into the it may need more oxygen
alveoli. than it can get. This is
known as oxygen debt. This
• In the alveoli oxygen diffuses into the blood to be could occur at
sent around the body. the end of a
400m race.
• At the same time, carbon dioxide from the body is
released into the alveoli where it is exhaled.

How the respiratory system works.

 The body needs less oxygen at rest as muscles are not working so hard.
 An average person breathes about 21 times a minute during rest.
 More air is taken in with each breath during exercise as the muscles require 16
more oxygen.
 Regular exercise increases lung capacity and enables more oxygen to be
taken in with each breath.
Tidal volume and vital capacity help to estimate the efficiency of the
respiratory system.
Tidal Volume Vital capacity
The amount of air inspired and expired The greatest amount of air that can be
with each normal breath at rest or during made to pass into and out of the lungs by
exercise. the most forceful inspiration and
expiration. Normally this is about 4-5
litres.

Immediate and short-term effects of participation in exercise and physical activity on

the respiratory system.
• However quickly the heart The most important
beats, it cannot carry structures in oxygen uptake
enough oxygen if the oxygen are the alveoli, these can be
is not reaching the lungs, damaged, for example by
therefore breathing is smoking.
Breathing quickens
greatly affected by exercise.
and deepens
• The efficiency of breathing
depends on how much
oxygen can be removed
from the air and the
efficiency of the alveoli.
• Oxygen used during Oxygen debt =
anaerobic exercise often The extra oxygen consumed
results in oxygen debt and during recovery from a
is repaid through deep period of strenuous physical
gasping breaths after the activity, compared with the
Oxygen debt. activity. amount which would usually
• This allows as much oxygen have been consumed over
as possible to be taken into the same length of time at
the respiratory system rest.
whilst removing as much
carbon dioxide as possible.
Effects of regular participation in and long-term benefits of exercise and
physical activity.
Increased oxygen • Increased oxygen delivery to the working muscles
delivery therefore the body will cope better during exercise.
Carbon dioxide is • Carbon dioxide is removed more efficiently allowing the
removed more body to cope with greater production of carbon dioxide
efficiently during exercise.
Vital capacity • Vital capacity increases as the lungs become more
increases efficient.
• More alveoli are available for gaseous exchange – this
means more oxygen can be absorbed by the capillaries
More alveoli
and more carbon dioxide removed from the body. VO2
max (aerobic capacity) also increases.
17
 • Increased number of capillaries surrounding the alveoli
means more oxygen can get into the blood and carbon
Increased number dioxide out of the blood.
of capillaries • Increased number of capillaries surrounding the alveoli
means more oxygen can get into the blood and carbon
dioxide out of the blood.

The effects of smoking on the alveoli and gaseous exchange.

• Smoking serious affects the process of gaseous exchange in the
lungs.
• Smoke damages the lungs, especially the
alveoli, making them less stretchy and
therefore less efficient.
• This means it is more difficult to get oxygen in
and carbon dioxide out, therefore smokers
may become short of breath.
• This requires their hearts to work harder to
get the oxygen their bodies need, consequently
they feel tired.
• A government ban on smoking in public places
is attempting to tackle the problem.

An efficient respiratory system aids the cardiovascular system.

The respiratory system provides a constant supply of oxygen for the
muscles and removes the waste product (carbon dioxide). This is why
efficient cardiovascular and respiratory systems are so important to
everyone!
They are both vital to both health and performance in sport and physical
activity.
Aerobic = with air Anaerobic = without air
 Lower intensity than anaerobic,  Out of breath after the exercise
and performers would breath as body has been working at a
throughout it. high intensity.
 Means can exercise for longer  The body has not had enough
periods of time than anaerobic oxygen during the exercise.
than anaerobic.  Build-up of lactic acid in the
 Marathon=aerobic event. muscles
 100m = anaerobic event.
Aerobic: ‘with oxygen’. If exercise is Anaerobic: ‘without oxygen’. If
not too fast and is steady, the heart exercise is done in short, fast
can supply all the oxygen muscles bursts, the heart cannot supply
18
 need. blood and oxygen to muscles as fast
as the cells use them.

Aerobic respiration

Cardiovascular The ability to

fitness exercise the
entire body for
(Marathon and long periods of
tennis) time
Muscular
strength
The amount of Anaerobic respiration
force a muscle
can exert against
(Weightlifting and
a resistance
rugby scrum)

The ability to use

the voluntary Power The ability to undertake
Muscular muscles many (1oom sprint strength performances
endurance times without 6. Fitness
start and quickly.
(Tennis, running getting tired triple jump) Power = Strength x Speed
and swimming) Coordination
Exercise improves health and (Hand-eye: develops fitness, which enhances
performance
The range of inTennis,
physical activities.
movement at a Foot-eye: The ability to use
Exercise:
Health: two or
Performanc
Fitness:
Flexibility Kicking a ball, more body parts together
joint A form
A state of physical
of complete e: meant,
Ability to
(Gymnastics, high Head-eye:
jump, badminton) activity which
physical and social How
meet maintains
wellbeing
well a
the
football
Body composition header) or improves
and not merelydemands
thehealth
taskabsence
is of
(Ectomorph: high Speed of The and/or
of disease
time physical
and
between the thefitness.
infirmity.
completed.
jump
It is possible to be fit but not healthy. For reaction
example, Sir Steve Redgrave, of
presentation 5 times an
a stimulus
The percentage of
Olympic gold medallist for rowing has diabetes(100mand and
anda severe the onset
bowel of
condition.
body weight that badminton) movement
is fat, muscle and Agility The ability to change the
Mesomorph: bone (Rugby and position
Health
Skill related of the
related bodyof exercise
components
components of
weight lifting badminton) quickly and to control the
exercise
Endomorp: sumo movement of the whole
wrestling) body
Stamina Balance
The ability to
(Marathon, (Static The ability to retain the
sustain prolonged
triathlon, ironman) balance: centre of mass (gravity) of
physical or
mental effort. archery the body above the base
Dynamic of support with reference
Speed The differential balance: to static (stationary),
(Leg speed: 100m rate at which an basketball dynamic (changing)
Hand speed: individual is able Static & conditions of movement,
boxing) to perform a Dynamic: shape & orientation
Health related exercise movementfitness tests Skill related fitness tests
gymnastics)
Test name Testing
or cover a Test name Testing
Timing The choice, judgment, or
distance in a (Hitting a ball control of when
period of time 19
in tennis) something should be
These 7 elements help us to stay done.
physically fit and healthy. These 6 elements help people become
good at physical activity.
Cooper’s 12-minute Cardiovascular Illinois agility Agility
run test fitness and test
muscular
endurance in legs.
Hand grip strength Muscular strength Standing Balance (static)
test in the hand. stork test
Sit and reach Flexibility of the Sergeant Power
flexibility test hamstrings. jump test
Harvard step test Cardiovascular Standing Power
endurance and broad jump
muscular
endurance.
30-metre sprint Speed Ruler drop Speed of
test reaction
It is important to follow the correct Alternate Coordination
protocol for each of these tests. This hand wall
will ensure results are valid and can be test
compared.

Frequen How often you train.

FITT...
cy
The ways
Intensity How hard you train.
you can
apply
Time How long is each training session?
Progressi
ve
Type Which methods of training are used?
Overload.

Other considerations
AGE GENDER
When creating a health related exercise
PHYSIQUE DIET programme, you must
remember to consider FITT
EXERCISE PHYSICAL DISABILITY
ILLNESS AND FATIGUE DRUGS
STRESS THE ENVIRONMENT

20
 Analysing training sessions is essential to monitoring ability and improvements.
Without analysis it would be impossible to know whether training sessions were
effective.
Heart Rate Resting Heart Working Heart Recovery Rate
The number of times Rate Rate How long it takes
the heart beats per Your HR at rest. HR for a person’s HR
Normally between during/immediately to return to its
60-80bpm. The after exercise. This RHR after training.
fitter you are the is an accurate guide The quicker this
lower your RHR will to the Intensity happens, the fitter
be – your heart is (FITT) of the the person is.
minute (bpm). more efficient at exercise.
pumping the same
amount of blood
around the body
with fewer beats.
Best taken just as
you wake up.
Maximum Heart rate
Calculated according to a person’s age.
220-age=maximum heart rate (BPM).

Work out This is your anaerobic Target

Maximum Heart Zone – above 80%
Rate (MHR)
220-age = MHR
(bpm).

Work out
Work out 60% of
80% of your
your MHR = Lower
MHR
Threshold.
=Upper
Threshold.

This is your aerobic Target

Zone – 60-80% of MHR.

Aerobic threshold = 60-80% of MHR If you work above 60% of your MHR:
Anaerobic threshold = 80%+ of MHR  Fat will be burned – body
composition.
So ...  Increased levels of fitness.
If you are 15 years old:
MHR = 220-15 = 205bpm If you work just below your
anaerobic threshold – your upper
60% of 205 = 123bpm aerobic threshold:
80% of 205 = 164bpm  The athlete will build up their
21
 Therefore, your aerobic threshold = lactic acid tolerance.
123(lower threshold)-164(upper threshold) Therefore, the athlete will be
bpm and able to work for longer without
Your anaerobic threshold = 164-205 bpm fatiguing.

6. Physique
Physique – A description of your body shape and type
Endomorph Mesomorph Ectomorph

= Large amounts of fat = Muscularity = Very little fat

 Wide hips, narrow  Wide shoulders, narrow  Narrow shoulders &
shoulders hips hips
Forwards in Rugby and Shot putters and 100m Marathon Runners and
sumo wrestlers. runners. high jumpers
More fat = more weight Stronger and suited to Less weight to carry =
behind actions. more anaerobic events. can work for longer.

Somatoty classification of body type

pe
Endomor An individual with wide hips and narrow shoulder,
ph characterised by fatness.
Mesomor An individual with wide shoulders and narrow hips,
ph characterised by muscularity
Ectomor An individual with narrow shoulders and narrow hips,
ph characterised by thinness
Factors affecting optimum weight:
 Height – taller people are generally, although not always, heavier than
shorter people.
 Gender – male have more muscle and larger bones therefore different
optimum weight charts must be used for males and females.
 Bone Structure – all individuals have different structures or frame
sizes. Two athletes may be the same height but have different
structures and therefore not have the same optimum weight.
 Muscle girth – individuals will have different muscle girths and
therefore weigh more, therefore height: weight ratio charts may give
22
overweight readings.
 Sporting Somatotypes
Gymnasts – MESOMORPH Needs to be strong and light
Advantageous to have low centre
of gravity
High Jumpers – ECTOMORPH Needs to be lightweight to get as
high off the ground as possible
Advantageous to be tall with a
high centre of mass
Rugby Prop – ENDO / MESOMORPH Needs a lot of strength and
power
Advantageous to have high body
mass and strength to run
directly at defence
8. Drugs
A drug is any chemical substance introduced to the body which affects
how the body works
There are two main categories of drugs:
1. Performance-enhancing
2. Recreational

Possible side effects:

 They may be addictive (nicotine – cigarettes, alcohol, heroin and cocaine).
 Physical side effects can range from high blood pressure to insomnia.
Performance-enhancing drugs.

 Drugs that mimic the male Possible side effects:

Anabolic
sex hormone testosterone and  Increased risk of heart
steroids attacks and strokes
promote bone and muscle
 High blood pressure
growth.
 Liver disease
 Increases muscle mass and  Increased risk of muscle
develops bone growth, injury
therefore increasing strength  Infertility in women
whilst also allowing the  Worst case scenario –
athlete to train harder and death.
 E.G. Dwain Chambers,

 Drugs that are used to control Possible side effects:

Beta blockers
the heart rate and have a  Nausea and diarrhoea
calming and relaxing effect.  Tiredness
 This can result in reduced  Depression
stress and anxiety levels.  Insomnia & nightmares
 They help in target sports  E.g. used in snooker,
where precision and archery, shooting and
steadiness are required. curling.
 They can reduce a person’s
heart rate to a dangerous
23
 Drugs that elevate the rate of Possible side effects:
Diuretics
urine production.  Dehydration – this may
 This speeds up the cause dizziness, muscle
  Drugs that can be used to Possible side effects:
Narcotics/
reduce pain.  Loss of concentration
Analgesics
 Loss of balance
 The drugs act by depressing  Loss of coordination
the central nervous system to
 Emotional effects –
give relief from painful
injuries. hallucinations
(morphine)
 This may increase the risk of  E.g. heroin, methadone,
severe or long-lasting pethidine, morphine.

 Drugs that have an effect on Possible side effects:

Stimulants
the central nervous system  Insomnia
such as increased mental or  Irritability
physical alertness.  Irregular heart beat
 This enables athletes to think  Increased heart rate
more quickly.  High blood pressure
 They may help to overcome  Addiction – (e.g
tiredness. amphetamines =
 They are useful in offsetting addictive.)
the effects of lactic acid.
 E.g. cocaine is a
 They can be used in low doses
for cold and pain relief recreational drug used
medicines. by sportspeople

Peptide  These are similar to anabolic steroids and aim to increase

muscle growth and assist recovery from injury and heavy
hormones
training.
including
Erythropoietin  They specifically increase the number of red blood cells,
(EPO) and therefore allowing extra oxygen to be carried and the
Human Growth dispersal of waste products and lactic acid.
Hormone

Human Growth Hormone (HGH):

Erythropoietin (EPO):
 Used by athletes to increase muscle
development.  Used to treat people with anaemia as
it increases the production of red
 It is a relatively new drug being used blood cells and therefore the amount
as it is thought to have fewer side of haemoglobin available to take up
effects than steroids. oxygen.
 This increases an athlete’s aerobic
 There is no urine test for HGH but it
capacity which is useful in endurance

Possible side effects:

 EPO thickens the blood.
 This makes is more difficult for blood
to pass through small capillaries.
 This increases the risk of heart attacks
and strokes.
24
Blood doping is an illegal process, but is sometimes used to improve the oxygen
carrying capacity of the body.Recreational
As a result, itdrugs.
could give an advantage to those
Most people use recreational drugs on a regular basis.
 Caffeine – in tea, coffee and some fizzy drinks
 Nicotine from smoking
 Ethanol, more commonly known as alcohol.

Smoki Effects on general health. Effects on physical

ng and  Smoking has been banned in public activity.
nicoti places since 2007.  Smoking damages the
 Legal age for buying tobacco cardiovascular system, in
ne
products is now 18. particular:
 Coronary heart disease (CHD), not  The heart
cancer, is the commonest cause of  The oxygen-carrying
death related to smoking. capacity of the blood and
 Smoking can cause high blood ...
pressure.  Blood vessels
 Smoking just one cigarette can raise  This has negative effect
the heart rate. on fitness, especially

Nicotine.
 Is a stimulant which raises alertness.
 Nicotine is an addictive drug – the more people smoke, the harder they find it to
stop.

Alcoho Effects on general health and in sport.

l  Alcohol is banned in some sports, such as shooting or archery, where
it may be used as a sedative (having calming effects).
 Alcohol is also banned in sport where it is considered a safety risk,
such as motor sports, because it slows down reaction times and
impairs judgement.
 Alcohol can cause extra urine to be produced, which increases the risk

Socially accepted drugs. Socially unaccepted drugs.

 Those that may be  Are illegal and unacceptable to most people. These
prescribed by a doctor include:
or which can be brought
 heroin,
over the counter, such
 cocaine,
as paracetamol or  LSD,
aspirin, to treat medical  amphetamines,
 barbiturates,
 cannabis and
 ecstasy

 All of these have negative effects and can be 25

 Unit 2: 1. Health

HEALTH – a state of complete physical, mental and

social well-being
The BENEFITS for taking part in physical activity fall
into 3 categories:
PHYSICAL SOCIAL MENTAL
Contribute to good Mix with others Relieve and/or prevent stress
physical health and tension
Physical challenge Make new friends Mental challenge
Increase fitness Meet current Increase self-esteem and
friends confidence
Improve performance Develop Help the individual feel good
teamwork/coopera – exercise produces
tion serotonin – a feel-good
hormone.
Improve health related Work with others Contribute to enjoyment of
exercise factors: life
Cardiovascular fitness Aesthetic appreciation
Muscular strength

The WELL-BEING of your body fall into the same

categories:
PHYSICAL WELL SOCIAL MENTAL WELL
BEING WELL BEING BEING
All body systems work Have essential Able to cope with stress
well human needs,
food, clothing and
shelter
Free from injuries and Have friendship Able to control emotions
diseases and support
Able to carry out Have value in Feel good about yourself
What do we need for a healthy lifestyle?
Need for a Need to Need to Need to Need to sleep Need for
healthy, eat a take avoid enjoyment and
26
active balanced regular drugs and fun
lifestyle diet exercise pollution

2. Diet

The link between exercise, diet, work and rest:

Exerci Work Rest Happi

Happiness
Exer Diet
Diet Wor Rest and
ness
cise
se k wellbeing
and
Wellb
Benchmark A balanced diet Can provide Maintains a eing
level of fitness provides the finance, balance
to enjoy work nutrients for motivation and between work
and life. health, fitness, opportunities. and exercise.
strength and
wellbeing.

Diet: The normal food we eat.

A balanced diet: A diet which contains an optimal ratio of nutrients.

Special diets:
Special diets exist such as vegan, vegetarian and gluten free. Special diets may be
adopted to:
à Control body composition or body weight.
à Comply with moral or religious reasons.

Diet is an essential part of providing the energy needed to work and exercise,
and also to rest and repair tissue.
The energy balance must be considered: calories in should equal calories
used.
A balanced diet is made up
Macro Nutrients of Nutrients
Micro 7 components.
Carbohydrates Protein Fats Minerals Vitamins Fibre Water
(complex and

simple) (calcium and

Iron
Slow release Build Provide Strong bones Vision, skin, Aids Transports
Function

longer lasting muscle and energy, withstand the red blood digestive nutrients
energy. repair glycogen impact of cell system. (hormones
Simple: sugars injuries to stored in exercise and formation,
Complex: muscle. muscles. everyday life. healing,

27
 Ready source of Builds Increase size Increase Overall Less Prevents
energy for muscle and & weight of efficiency of o2 good health cholester dehydratio
muscles. repairs bodyextra to working – important olefficie n and
Long distance tissue. bulk. Stored muscles. Iron for optimum nt heart. heatstroke
In sport

events- Essential as energy, helps produce performanc Keeps – sweating

marathon. after an used when red blood cells – e. When digestive Allows
injury for carbohydrat more o2 can be training system blood to
quick e &protein carriedpreven hard B functionin flow easily
healing. stores are ts fatigue. group g around
Body depleted. vitamins regularly. body.
Macro Nutrient: Carbohydrates.
 Provide energy.
 Stored in muscles and as glycogen in the liver. Glycogen is quickly converted
to glucose  energy.
 Two types: complex and simple.
Complex – Starchy foods Simple - Sugars
Bananas, wholemeal bread, potatoes. Natural sugars found in fruit and
Found in natural foods. vegetables.
Slower and longer lasting release of Refined sugars found in biscuits and
energy than simple carbohydrates. cakes.
Contribute to good long-term health
Should form approx 50% of daily intake.
Aid to the sportsperson ...
• Ready source of energy for muscles.
• Simple carbohydrates provide sugar but no other nutrients, therefore better
to eat more starches.
• Excess carbohydrates stored as glycogen and, on demand, release energy

Macro Nutrient: Protein.

 Important to build muscle and repair damaged tissue.
 Provides energy during extended periods of exercise (e.g. a marathon) when
carbohydrate supplies are depleted.
 Protein comes from two types of food: 2/3 in animal protein. 1/3 in plant or
vegetable protein.
Animal Protein Plant/vegetable Protein
Dairy
Meat Poultry Fish Pulses Lentils Peas Beans
products
Aid to the sportsperson...
• Builds muscle and repairs tissue.
• Essential after an injury to heal quickly.
• Athletes who need large muscle size will take in extra proteins for this effect.

Macro Nutrient: Fats.

 Provide energy and, together with glycogen, help muscles to work.
 They can be found in butter, margarine and cooking oils. They can also be
found in foods such as bacon, cheese, oily fish and nuts.
 Should form about 30% of our daily intake.
Aid to the sportsperson...
• Increase size and weight of body.
• Important for performers who benefit from having extra bulk, shot putters for
example.
• Unnecessary weight can inhibit performance and lead to high cholesterol
levels.

Micro Nutrient: Minerals.

28
Calcium Iron Sodium Potassiu
m
 Vital for health  Essential for blood and it  Regulate  Importan
Micro Nutrients: Vitamins.
Vitamins are necessary for:
 Good vision
 Good Skin
 Red Blood Cell Formation
 Healing
 Healthy Bones & Teeth
 Blood Clotting
 Vitamins come in 2 groups; water soluble (B and C) and fat soluble (A, D and
E).
Vitamin A Vitamin B1 Vitamin C Vitamin D Vitamin E
Milk, cheese, Whole-grains, Fruits and Fish. Vegetable oil,
liver and nuts and vegetables. wholemeal
carrots. meats. bread and
cereals.
Aids vision. Release Healing and Healthy Growth and
carbohydrates fighting infection. bones. development.
. Maintenance of
bones, teeth and
gums.

Fibre.
 Adds bulk to food
 Aids the functioning of the digestive system.
 Fibre (roughage) found in the leaves, stems and fruits of plants.
 There are 2 types of fibre: Soluble and insoluble. A balanced diet should
include both.
 Without fibre our bodies would not be able to get rid of waste products,
which would lead to many diseases.
Insoluble Fibre Soluble Fibre
Required as a bulking agent to prevent Reduce blood cholesterol levels.
constipation.
• Wholegrain cereal • Oats
• Wholegrain bread • Fruit
• Vegetables
Aid to the sportsperson...
• Less cholesterol in body makes heart more efficient, important for
Water.
 Water accounts for around half of body weight
29
 Water: holds oxygen, transports nutrients, waste and hormones.
 Water controls the distribution of electrolytes (body salts).
 Water is essential to control body temperature…especially when exercising
 It is not only important to consider WHAT to eat for optimal performance, but also
WHEN.
Carbo-loading. High-protein diets.
 Frequently used by  Can allow for loss of weight over fairly short period of
marathon runners time (2 weeks).
and ultra-distance  Used for rehabilitation after an injury.
athletes for examples  Burn fat and increase muscle mass – taking creatine
triathletes. (protein supplement) will aid this.

 Makes maximum use Possible side effects:

of an athlete’s energy  Too much animal protein raises cholesterol levels à
resources. heart disease, strokes, diabetes and cancer.

Blood shunting.
At the beginning of exercise blood is sent to the working muscle.
Therefore, less food is available to digest food in the gut  this may cause cramps
and stomach discomfort.
This flow if blood from other areas into the muscle is known as bloody shunting.
 It is recommended that exercise should not start until at least 2-3 hours after the
Energy requirements
 Athletes need to balance their calorie intake with energy expenditure
• Bigger athletes need more calories
• Weight lifters / resistance athletes need more protein in their diet
• Long distance runners need more carbohydrates in their diet
- Teenagers require more energy than young children
- Men need more energy than women
- Athletes need more energy than non-athletes
- People with active lifestyles need more energy than people with
Sedentary lifestyles

Benefits of a healthy diet

- Improved digestion and sleep

- Control of weight
- Increased energy levels
- Decreased risk of coronary heart disease,
diabetes and high blood pressure

Risks of a poor diet

- Excess calories are stored as FAT

- Risk of OBESITY
- Obesity related diseases such as
coronary heart disease, diabetes,
high blood pressure and strokes

30
 3. Games: Safe practice
Minimising Risk:
riska –situation
participantsor activity
need toinvolving
be aware exposure to danger.
of the following factors:
Most
Warmingphysical activities
Checking and sports have some sort of
Protective equipment, risk attached –Know
this can
safety
up/cooling equipment make themclothing
and more exciting
and footwear arrangement
down facilities s e.g. when
hiking
 Warming  Organisers,  Football – boots, shin pads. Know how to
muscles officials and  Hockey – shin pads, mouth check and
gradually helps participants are guard, goalkeeper pads. handle
to prevent responsible.  Cricket - batsman helmet. equipment
injury.  Generally, due  Sailing-lifejacket, warm e.g. rock
 A cool down to the clothing-specially designed climbing
disperses lactic environment – wet suits. equipment
acid. Does not waterlogged  Jewellery should be Know how to
prevent injury pitch, icy court, removed/taped so as to assist and
but prevents insufficient prevent injuries to self and support
soreness and lighting. others. other pupils
aches.  Footwear – provides support e.g.
to bones, muscles and joints. gymnastics or
Provides comfort. dance
Adhere to a
code of
behaviour
Balanced competition: To create a balanced and fair competition, following
factors should be considered.
Weight Mixed/single sex Age Handicap
categories system
 Equalises  In most sports men  Competitions usually  Balances
competition. play again men and set by age. competition.
 Safety women play against  Talented performers  Used in golf.
purposes. women. sometimes play out of  Ensures
 Boxing match  For safety – especially age group. players play
competitors by in contact sports-rugby  Overuse injuries are with players
their weight to and hockey. frequent in young of
protect them.  For fair competition – athletes. equal/similar
 Weightlifting – athletics and  Age categorising does ability.
weight divis swimming. not guarantee  Karate and
ions.  Racket sports – tennis, competitors will be of judo have
table tennis and equal height and clear skill
badminton mixed weight. levels and
doubles competitions.  In other age categories, players take
Allows clear often have senior and part in
opportunity for men veteran competitions. competitions
and women to compete Generally, for safety according to
fairly in open reasons. their ability.
31
 competition.

Who is responsible?
 Coaches during training
 Referees during competitions These people should provide a safe
and secure environment
4. Injuries
 PE/Schoolteachers during lessons
Fractures
• A fracture is a broken OR cracked bone!
• Symptoms: Pain, inability to move area, swelling or bruising or deformity.
• Sometimes you can hear the bone break!
Closed fractures Compound Simple Stress fracture
The skin over the break fractures fracture Overuse injury, by increasing
isn’t damaged. The broken The bone is intensity of exercise or
bone only part changing the playing surface
protrudes the broken – (grass to road for running for
skin along one example), and poor fitting
line. footwear. Repetitive activities
Common in on hard surfaces increase the
risk of stress fractures.
These fractures occur in
weight bearing parts of the
(infection body (ie. The lower leg).
risk!) Osteoporosis is linked with
children. stress fractures and eating
Green stick disorders.
Playing to the rules of competition.
fractures.
• Allows fair competition.
Joint injuries
• Allows safety.
Explanation: overuse injury to the tendons at elbow joints.
• Allows games to flow. If rules are broken, participants punished-could mean a lifetime
Often caused by incorrect size grip. Tennis elbow- pain
Tennis
ban. and golfer’s
outside of elbow. Golfers elbow – pain inside of elbow.
elbowfouls occur occasionally in sport – players deliberately act to stop or affect
• Professional Signs and symptoms: pain outside the elbow (tennis) or
play. inside the elbow (golfers elbow).
Explanation:
• Such behaviour goes against when
spirit of fair a bone is forced out of its normal
play.
position from a hard blow/fall causing the bones to displace.
Dislocations
Signs and symptoms: swelling, deformity, pain, locked
joint.
Explanation: a sprain is a damaged ligament (common
example, a twisted ankle). Inverted or turned in ankles,
Sprains pulling or tearing the ligament, stretching too far caused by
twisting/ turning.
32
 Explanation: cartilage is a firm elastic substance found at
the end of the bones of a synovial joint. Pivoting too hard can
Torn cartilage cause a tear in the knee.
Signs and symptoms: pain at the site, knee likely to be
bent.
Treatment for injuries
R.I.C.E
Limits swelling and provides pain relief in minor injuries.
Rest STOP! Playing or training.
Ice Reduces blood flow to the area, limits swelling and
provides pain relief.
Compression Apply pressure to the ice pack. Limits swelling.
Elevation Raise the injury and keep it raised. Reduces swelling.
Causes of injuries
Impact with ground or hard surface Impact with another person
Sudden or twisting movement Poor environment (slippery/dry
surfaces)
Lack of preparation e.g. warm up and Inadequate body clothing or
cool down protection
Not following instructions correctly
Minor injuries are an acceptable part of playing sport. Major injuries are less
Other common injuries and their treatments
acceptable and should be avoided
Winding Explanation - Often caused by a direct blow to the abdomen
and/or chest, a fall on the back, or a fall on the buttocks. Can
be briefly traumatic which can lead to pain or hysteria but is
not a significant condition.

Treatment – Help the athlete into the most comfortable

position.
Breathe in slowly through the nose and out through the
mouth.
They can return to activity when breathing and pulse is
normal.
Strain Explanation - Muscle strain, muscle pull, or even a muscle
tear refers to damage to a muscle or its attaching tendons.
Caused by a tear in the muscle tissue

Treatment - RICE

Cuts and grazes Explanation –

CUTS - Caused by an impact breaking the skin
GRAZES – Caused by rubbing against a rub surface

Treatment –
CUTS - Cleaned with antiseptic, dressed with a plaster or
bandage to stop them getting infected
GRAZES – Cleaned thoroughly to remove dirt, covered to
prevent infection

33
 Blisters Explanation – Caused by the skin rubbing against other
surfaces, a bubble of fluid is created underneath the skin

Treatment – Do not burst the bubble, dress the blister to

avoid further rubbing

Explanation – This is a serious injury usually caused by

Ruptured tendons impact trauma or sudden twisting

Treatment – Surgery is usually required to repair rupture

tendons so medical help should be sought immediately

Bruises Explanation – Caused by impact and damaged blood

vessels. Blood pools under the skin causing discolouration

Treatment - RICE

Prevention of injuries
Warm up and cool down Use of correct equipment
Knowing rules and regulations Check if surfaces and facilities are
safe to use
Does not participate when tired Ensure adult/teacher is always
present
5. Exercise and Training

Methods of training.
There are 6 different training methods:
Circui Continuo Interv Fartle Weight/Resist Plyomet
t us al k ance ric

Methods of training: Circuit Training.

ADVANTAGES DISADVANTAGES
Easy to set up and is flexible Can require lots of equipment depending
on the type of circuit.
Can select activities specific for your Have to keep checking a stopwatch if you
sport have no training partner.
Adaptable to team games and individual Can be difficult to maintain work rate.
fitness levels
Can develop both fitness and skills
Allows a rest period in between stations
for recovery. (Intervals)
Develops both aerobic and anaerobic 34
systems
Can be set up to develop all areas of HRF
& SRF.
 Methods of training: Continuous Training
ADVANTAGES DISADVANTAGES
You can work on your own or in a group. Can become boring and requires
motivation to continue.
Improves Aerobic fitness. Time consuming.

Can take place in a variety of venues. Does not develop other

components of fitness –
It can be adapted to suit your individual e.g. strength, agility.
needs
Very cheap! Minimal equipment.
Easy to monitor and apply Progressive
Methods of training: Interval Training
ADVANTAGES DISADVANTAGES
Takes place over short periods of time. Can become repetitive and requires
motivation to continue.
Includes rest which allows recovery. Difficult to identify how hard an individual
is working.
Includes repetitions which raises the HR to Can be difficult to maintain work rate.
near maximal
Develops aerobic and anaerobic systems.

Can develop other areas of fitness and skill

– agility,
speed etc.
Allows for monitoring and evaluating of
HR.

35
 Methods of training: Fartlek Training.
ADVANTAGES DISADVANTAGES
Takes place over short periods of time. Can become repetitive and requires
motivation to continue.
Includes active rest which allows Difficult to identify how hard an individual
recovery. is working.
Includes repetitions which raises the HR Can be difficult to maintain work rate
to near
Maximal.
Develops aerobic and anaerobic systems.
Can develop other areas of fitness and FARTLEK AND INTERVAL TRAINING
skill – agility, speed etc. ARE VERY SIMILAR…FARTLEK
TRAINING HOWEVER CAN TAKE
Adaptable to team games and individual
PLACE OVER DIFFERENT TERRAINS
fitness levels
AND CAN INCLUDE HILLS.
Methods of training: Weight/Resistance Training
ADVANTAGES DISADVANTAGES
Can improve Muscular Strength, Requires specialist equipment, which can
Muscular Endurance and Power be expensive.
(Strength x Speed).
Increase Muscle size or bulk. Requires knowledge of correct techniques
to gain benefits and avoid injury.

Improve muscle tone.

Assist recovery after injury, rehabilitation.
Can focus on specific areas/muscles in the
body.
Large variety of exercises.
Easy to monitor and apply Progressive
Methods of training: Plyometric Training.
Plyometric training is used to develop fast, explosive and powerful muscle contractions.
The exercise involves different power jumping movements e.g. bounding or squat thrusts

ADVANTAGES
Improves explosive strength of the muscles worked, allowing you to run faster, jumper
higher, throw further
Requires little to no equipment
Can be done anywhere
DISADVANTAGES
Risk of injury, the exercise puts large amounts of strain on muscles and joints
It is only effective if the athlete applies maximum effort

36
 For training to be effective, relevant and safe we must follow set guidelines or
Specificity Matching training to the To be successful at a particular
principles…
requirements of an sport/position you need to develop
The principles of training.
activity. certain areas of fitness. A goal keeper
SPOR
will train differently to a midfielder. The
athlete will identify the muscles and
energy systems that need training.
Progression Gradually increasing the Working at an intensity that places
amount of overload so demands on the body, but not too much
as to gain fitness that you cause injury.
without the risk of Working between 60% and 80% of your
injury. maximum HR will make sure you are
overloading.
Overload Increasing the intensity We use the FITT principles to overload
of work to ensure our training programmes
progress is made.

Freque FITT... How often you train.

ncy
The
Intensit ways you How hard you train.
y can
apply
Time Progress How long is each training session?
ive
Type Overloa Which methods of training are used?
d.
Reversibility Any adaptation that Fitness is lost about 3 times faster than
takes place as a it is gained!
consequence of training You will experience reversibility if you
will be reversed when are; ill, injured, have a lack of
you stop training. motivation, stop or plateau your
training. Reversibility will affect people
at different rates, depending on how
long they have trained for, how fit they
are, and how bad the illness or injury is.

Rest The period of time Adaptation takes place during rest. Rest
allotted to recovery. must be included in a training
Recovery The time required to programme to allow the body time to
repair damage to the Recover (repair & adapt) ready for the
body caused by next session. If not enough rest time is
training/competition. taken, over-training will occur, which
could lead to a drop in performance,
tiredness, fatigue and therefore:
Reversibility.

What else is important for an effective training programme? 37

The warm up gradually raises the body temperature, heart rate and
Isotonic muscle contractions - Isometric muscle contractions -
improves the exchange of oxygen from haemoglobin.
The Involves
warm up.muscle shortening with Muscles contract but stay the same
Start with a Pulse
movement, raiser
what are Followed
the advantages andby...Stretching
length e.g. Finish Specific
withWhat
the plank. skills
are the
disadvantages? practice.
advantages and disadvantages?
 Cardiovascular warm-up  Static: hold for 10-15  Needs to be specific to the
to raise heart rate to seconds. activity.
working heart rate.  Dynamic (ballistic):  Tennis players may
 Cycling, jogging, skipping bouncing/active practice specific shots.
etc. stretching.  Cricketers may practice
 Usually takes between 5-  Generally start at top of catching, batting and
15 mins body. bowling.
 Also allows for mental  Pay attention to areas  Sprinters may practice
preparation. used in sport – e.g. neck their starts.
 Could use music for and shoulders in rugby.
motivation.
The main activity or event.
 Raises performer’s heart rate above normal level for approx 20 minutes.
 Could be continuous training for a long distance runner or a skill circuit for a hockey
player.
 Could include a game or be a competition.
 Focus of the session may be to focus on rehabilitation following an injury.
 Consider timing – pre-season or just before a major competition?
 What component of fitness is aimed at being improved? Cardiovascular fitness,
muscular strength or flexibility perhaps?
 Skill focus – this could be done through a circuit
The cool-down.
 Returns body to normal resting heart rate.
 Important to include after every training session/competitive situation – most
important after an anaerobic work-out.
 Disperses lactic acid therefore helps to prevent stiffness and soreness in muscles.
 Jogging can be used.
 Takes approximately 5-10 minutes for heart rate to return to resting.
 Stretching incorporated – static stretches held for about 30-35 seconds.
 Relaxation exercises should finish the session – especially if session has been high
intensity.

KEY ELEMENTS OF THIS TOPIC COVERED IN OTHER TOPICS

AEROBIC RESPIRATION ANAEROBIC RESPIRATION
glucose + oxygen → energy + carbon glucose → energy + lactic acid
dioxide + water
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Muscles contract and some energy is used Less energy is produced that in aerobic
Muscle contractions release heat – warm respiration
up Lactic acid is produced causing pain and
 Unit 3: 1. Leisure and Recreation
Leisure time - ‘The free time a person has when not working or sleeping’

Factors affecting people’s leisure Determinants of the growth in leisure

time activities activities
- Age (meet new people, retirement is - Advances in technology resulting
boring, increase fitness for better quality
of life)
in:
- Interests (Media influence, interests People working shorter days
of family and friends, school influence, People having longer holidays
environment) More unemployed
- Social circumstances (expensive - Improvements in health care means
activities e.g. golf/sailing, some sports
are free e.g. jogging. Leisure centres people live longer and need things
may offer discounts to unemployed) to do
- Facilities available (Dual use - Growth in leisure time activities

Recreation
 Is any voluntary activity a person might do during leisure time.
Physical Recreation
 Is any physical activity a person may choose to do during leisure time.

Why do people choose certain activities?

How do  Peer pressure/interests of family and friends

schools  Role models
support
 Fun and enjoyment
participati
on?  Access to transport and facilities
 Experience had at school or extra-curricular activities

Roles in a club committee Roles and aims of Sports clubs

Each club is made up of members Sports clubs are usually non-profit 39

with special roles: organisation run by enthusiasts in that
sport. Some of their aims may be:
- Chairperson – the top official, - To provide facilities for locals to use - that
 Gaining Fundraising
sponsorship from events e.g.
local businesses raffles/bbqs

Obtaining grants
Role of
volunteers from local
governing bodies
2. Facilities, Participation, Excellence

Facilities for physical activities vary depending on where people live

Urban Areas More likely to Have access to Rural Areas
have access to: natural facilities such
-leisure centres as:
-sports stadiums -water sports
-excellence -ski resorts
facilities -outdoor adventure
-specialist sports centres
facilities

Facilities are controlled by:

Own many sports facilities but don’t always run them –
companies compete for the opportunity to run them
Facilities may include public parks, playing fields,
swimming pools, sports centres, facilities in schools and
youth centres.
Dual use facilities are usually located in schools. Students
Local Authorities use the facilities during the day and local clubs hire them
in the evening.
These facilities have a large responsibility for raising
participation in sport
Facilities are usually affordable but not state of the art

Run many kinds of leisure facilities including:

- health clubs and gyms
- golf clubs
- sailing centres
Private Companies - Some non-sporting facilities such as theme parks,
holidays facilities, hotels, restaurants and spas
 Private companies tend to be for profit and charge an
annual or monthly membership fee

Non-profit organisations run by members of the club, they

include: Local rugby, football and cricket clubs, churches,
Voluntary Organisations local scout or youth groups, national charities such as the
YHA.
They provide:

40
 - what the local community want and need
- additional activities that don’t already exist
- easily accessible
- funds are limited so coaches are not professional,
equipment/facilities may be poor quality/limited. Some clubs
close due to lack of funds.

Facilities cater for different Target Groups

MINORITY GROUPS PEOPLE WITH DISABILITIES
PEOPLE WITH LEARNING THE ELDERLY
DIFFICULITIES
YOUNG PEOPLE PEOPLE WITH HEALTH RELATED
ILLNESSES OR DISEASES
Building a new facility considerations
Who is the target group? Young people, What objections will local people have? Will
old people, general population etc. the facility ruin the local area
(conservations)
How close is this facility to the target What will the cost of building works be
group?
What will the impact on the environment How accessible is the new facility e.g. is
be? there public transport access for people
without transport

Raising participation in target groups

Minority - Identify the needs of the group
- Appoint a community officer to work with minority groups
- Make links with schools and promote activities for this group
- Target advertising
- Specialist classes i.e. women only
- Provide dual use facilities like schools in areas with high populations of
minority groups
- Relax the rules e.g. women don’t have to wear traditional swimming
costumes if it conflicts with their religious views normal.
Groups

People with - Ensure access is wheelchair friendly

- Signs and leaflets in braille and sound loops
- Modified equipment available
- Coaches with experience working with people with disabilities
- Have links with schools and disability associations
- Specific times for club e.g. swimming for amputees
- Local campaigns to encourage participation

disabilities

41
 - High level of adult supervision
People with - Adapted games and equipment
learning - Specialised classes
difficulties - Coaches and staff with experience
- Links with educational institutes

The Elderly - Sessions during the day

- Provide transport
- Links with health care organisations
- Targeted advertising
- Sessions and membership affordable
- Low impact fitness activities
- Less physically demanding activities

- Form links with local schools

- Offer holiday activities
- Reduced cost or free
- Provide transport
- Specialist coaches
Young People - Advertise in local press, youth clubs and
schools
- Offer extreme sports or adventure
activities

This may include heart disease, obesity and

People with diabetes
- Links with health care professionals
health related - Health care equipment e.g. blood pressure
illnesses measurements
- Qualified instructors
Fitness equipment to measure workout intensity

Types of sports centres

Swimming pools Outdoor centres
Water sports centres Ski resorts
Leisure centres
Excellence in sport – how is it catered for?
1. Sports Coach UK – Aims to achieve high quality coaching from local to national
level. Provides coaching courses and works closely with NGBs.
2. Centres of Excellence – across the UK specialist centres provide top quality
facilities, coaching, equipment and accommodation.
3. Funding – changes year on year but the government and national lottery
provide grants to talented youngsters and athletes.
4. Sports Medicine and Science – Top universities and sports companies research
diet, training methods and techniques.

Sponsorship in sport
Businesses and corporations provide financial backing for clubs, events and
individuals.
In return businesses get exposure and they are able to advertise their brand to the
wider audience involved in that event or in sport.

Benefits of sponsorship in sport Disadvantages of sponsorship in sport

42
- Assist in helping meet the - Withdrawal of sponsorship can
cost of an expensive event have serious impacts on clubs or
- They can provide equipment individuals
and transport for sports
Benefits of being a sponsor
 Improves the image of a sponsor
 Sponsor receives high level of advertising in the media
 Tax benefits
 Many sponsors have corporate boxes in stadiums so they can use these to
organise their own events

Disadvantages of being a sponsor

 Sponsorship can be very expensive
 The event may not link with the image of the company
 The event or individual may behave badly which can poor reflect on the
sponsor

3. Global Events
Positive impact of Global Events Sports that countries excel in
• Brazil – Football
• Supporters and athletes from many • Kenya/Ethiopia – Middle/long
countries can meet and develop distance running
friendships • Fiji – Rugby sevens
• Japan – Sumo wrestling
• Global events can transcend race, • Cuba – Boxing
religion, culture and class through a • Austria/Switzerland – skiing
shared interest • New Zealand – Rugby
How the muscles work.
43
 Examples of
Global Events

Hosting a Global Event

 Increased funding in sport, new training facilities
 Improved coaching structures
Benefits to  New stadiums and sports facilities
 Increased interest in sport and increase participation
sport in the
 Automatic qualification for the tournament
host country  Increased publicity
 Host athletes perform better due to: feel good factor from home
fans, less travelling, better facilities and accommodation,
automatic qualification

 Greater wealth and economy, more tourism and jobs

 Improved infrastructure (rail, roads, airports, ports)
Social benefits  Housing developments kept after athletes are done
in the host  Increases countries international standing
country  Feel good factor
 More sporting opportunities for all

 Increased tourism
 Improved sport facilities and coaching structures
 Better transport networks
Long term
 Wealth from the event can be used for social projects
benefits  Increased sports participation
 More economically attractive to investors

Professional vs Amateur
Why do both professional and amateur athletes compete at international
events?

• International events i.e. the Olympics are the pinnacle of the sport and winning
is the ultimate achievement
• Successful athletes attract lucrative sponsorship and recognition
• The Olympics are once every 4 years so winning is very exclusive
• History and tradition of Olympics being the most prestigious stage

Excellence and Education

44
Most talented is spotted and nurtured in schools and there are programmes in
place to help:
 Schools high specialist PE teachers and coaches to develop talent
 School competitions give gifted youngsters the opportunity to compete
 Facilities and equipment in school is high quality
 The examination courses generate a high level of understanding
 Club links in schools allow students to pursue sport outside of school
 Some schools provide scholarships so students can attend university and play at
the highest level

Excellence and Countries Disadvantages of hosting a global event

1. Geographical – sailing by the - It’ very expensive

coast, skiing in the mountains - Threat of terrorist attacks or
etc. political agendas hijacking the
2. Climatic - lots of snow means event
easy access to winter sports, - There is a time pressure to build
skiing, bobsleigh, speed skating all the high quality training
3. Financial – not all countries can facilities and athlete
provide the same amount of accommodation
financial backing for facilities - Advanced infrastructure and
4. Traditional – sumo wrestling in transport systems are needed
Japan, more people do the sport
- Increased travel can increase
pollution
meaning the skill base in larger
- Global events are reliant on major
sponsors

4. Media

Types of Media
 Television - Magazines
 Film - Newspapers
 Radio - Books
Impact of Television on sport 45
Sports are televised around the world, The range of sports that are televised
there are Manchester United fans all over has greatly increased – extreme
the world minority sports have increased in
 Negatives impacts of media
If the media fails to promote sport people Less media coverage can mean less
are less likely to understand it and sponsorship and financial backing
therefore take part
People don’t watch sports that are less The media can intrude on sports stars
popular therefore the media doesn’t show lives trying to get a story
them e.g. Netball is not popular on TV
The media can smear a team or club Sports star have a lot of media duties
negatively causing a loss in confidence like interviews and appearances that
from the team and spectators. This can can affect training time
lead to a drop in performance
- Sports stars feel under huge pressure to perform which can lead to over
arousal and negative performances
- Sports stars may lose interest in performers and become more interested in
media and fame

Positive impacts of media

 promotes sport
 more people can see, hear, and read about sport
 creates ‘sports stars’ which can have positive and negative effects on
youngsters
 can inform and entertain
 if seen on television, sports can attract sponsorship, improving facilities,

5. Access to Sport
Target
What may prevent each of these Groups
target groups from participating in sport?

46
Minority Groups Reducing barriers to minority groups:
 the role of local community groups in developing traditional
sports and activities for ethnic minority groups
 the role of local groups in developing a sense of social inclusion
through sporting activity programmes (may also apply in the case
of athletes with disability)
 cultural attitudes, the relaxation of certain conditions to allow
participation for certain cultures
 affordable sports.
 sports officers to work with communities and encourage
participation

Athletes with Reducing barriers to disabled athletes:

disabilities  Wider variety of activities available in schools and greater
willingness to adapt sports to meet people’s needs
 improvement in facilities, both for those taking part and for
spectators and use of modified equipment
 increase in number of coaches available, and in the number of
coaches specialising in working with athletes with disability
 open competitions, e.g. shooting, archery, creation of
competitions where able-bodied athletes and athletes with
disability may enter as a pair, e.g. European Dance
Championships
 Disability Games alongside able-bodied
 greater social acceptability of people with disabilities
 increase in number of role models who are also developing media
roles in presenting their sport.

Women in sport Reducing barriers to women in sport:

 Women are now actively encouraged to take part in sport
 More money for facilities, growth in popularity of certain
activities targeted at women, e.g. step aerobics, swing into shape,
back to netball
 emergence of role models
 recognition that women can compete in events which, in the past,
were considered too strenuous for women, e.g. marathon, triple
jump, pole vault
 men and women competing on equal terms, e.g. equestrian sport.
Increasing access to sport

1. Sports centres and the government advertise sports initiatives in the local press
and schools
2. Initiatives during school holidays encourage youth to take part
3. Initiatives to provide extra facilities such as crèches and transport to help those
who have children or who are less independent
4. Lowering the cost of facilities use or entering competitions make them more
accessible for people who have low incomes or are unemployed
5. Balance of activities to ensure quality for all genders, race, religion or class
6. Increased sports coverage for disability sport to encourage role models and
participation
7. Create and develop competitions in disability in sport and provide funding for elite
athletes

47
 Other useful revision resources

 The CIE Syllabus shared with you in google drive

 Lesson PowerPoints and worksheets shared with you in google drive
 Past papers and exams shared with you in google drive
 Your folders and notes!
 YouTube channel CIE APE PE https://www.youtube.com/watch?
v=2ExEuAR0H1U&list=PLFZ5Z-RJ1mJc39G4RL3YTnvD88tIZkq39

GOOD LUCK! 48