THE

ILFRACOMBE GCSE PE REVISION GUIDE

ACADEMEY

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Topic
Revised Understood? Revised Understood? Revised Understood?

The three
Healthy, active lifestyles

categories of a
and how they could

healthy, active
lifestyle
benefit you

Benefits of taking
1.1.1

part in physical
activity
Reasons for taking
part in physical
activity

Influences on
healthy, active lifestyle
Influences on your

taking part
Opportunities for
1.1.2

getting involved in
sport
Sports
participation
pyramid
Health, exercise,
fitness and
Exercise and fitness as
part of your healthy,

performance
active lifestyle

The five
components of
1.1.3

health-related
exercise
The six
components of
skill-related fitness

Assessing your
Physical activity as part of your healthy, active lifestyle

fitness levels

The principles of
training

Goal setting

Methods of
1.1.4

training

The exercise
session
Comparing two
types of training
session
Analysing training
sessions

The link between

Your personal

exercise, diet,
health and
well-being

work and rest

1.1.5

Dietary intake and

performance

1
 Different body
Physical activity and your healthy mind and types

Optimum weight

Weight-related
body
1.2.1

conditions
Performance-
enhancing and
recreational drugs
Risk assessment
and preventing
injuries
The
cardiovascular
A healthy, active lifestyle and
your cardiovascular system

system during
exercise
Regular exercise
and the
1.2.2

cardiovascular
system
The effect of
lifestyle on the
cardiovascular
system

The respiratory
respiratory system
lifestyle and your
A healthy active

system
1.2.3

Immediate and
long-term effects
of exercise on the
respiratory system

The muscular
A healthy active lifestyle and

system
your muscular system

Exercising the
muscular system
1.2.4

Lifestyle,
performance
enhancing drugs
and the muscular
system

The skeletal
A healthy active lifestyle and your skeletal

system

Joints and
movement

Exercise and the

system
1.2.5

skeletal system

Injuries to the
skeletal system
and the
importance of diet

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 1.1.1: Healthy, active lifestyles and how they could benefit you.

Health, active lifestyle: a lifestyle that contributes positively to physical,

social and mental wellbeing, and includes regular exercise and physical activity.

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

There are 5 REASONS for taking part in physical activity:

 Cooperation
Teamwork –support and encourage your team work.
 Competition
Can be regarded as psychological in terms of the mental preparation and in terms of getting away from the
stresses of life.
 Physical challenge
Perhaps someone is coming back to sport after a long time away or taking on a seemingly impossible task. For
example The London Marathon.
 Aesthetic appreciation
Moments in sport are sometimes beautiful. For example a brilliantly executed goal, a cover drive in cricket, a
delicate chip in golf or a smash in badminton. Sports such as ice dancing or gymnastics often thought of in these
terms.
 The development of friendships and social mixing
Involvement with others, get to know more people, make new friends and develop lasting friendships. Many
sports teams have a strong social side.

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 1.1.2: Influences on your healthy, active lifestyle.
There are 6 INFLUENCES on taking part in physical activity:

People Image Cultural Resources Health & Socio-economic

wellbeing
Family Fashion Age Availability Illness Cost (Golf compared
to running)
Peers Media Disability Location Health Status
Coverage problems
Role models Gender Access
Race Time

Opportunities for getting involved in sport:

Coaching Leadership Volunteering Officiating

Initiatives to keep people involved in sport:

Government Initiatives. Sport England. Active Kids programme.
All pupils Sport England believes sport has the power to Some supermarkets
(up to age 16) change people’s lives. and enterprises run
have to receive an Sport England creates opportunities for people to start, voucher schemes.
entitlement of 2 hours of stay and succeed in sport. Vouchers are
high quality PE per week. Start: Increase sport participation  improves health of collected vouchers when
the nation (focus on priority groups). people buy items from
This encourages more Stay: Retain people in sport through an effective network shops/businesses in return
participation and improve of clubs, facilities, volunteers and competition. for vouchers. Schools use
pupils’ fitness. Succeed: Create opportunities for talented performers to these vouchers to buy
achieve success. sports equipment.

The Sports Participation Pyramid:

The peak of the pyramid – sporting Young people begin to develop
excellence. talent in specific sports.

Pyramid narrows here as less people Quality coaching is essential.

take part at this level. Excellence
eE County and regional level sport.
Governing bodies of sport are Performance
responsible for development at this Young people participate in
level as athletes pass from county  Participation a specific activity for
regional  national. enjoyment but on a regular
Foundation basis.

For example – local football

The base of the pyramid – most participation at this team and extra -curricular
stage. Emphasis on learning/experiencing basic clubs.
sporting skills e.g. PE lessons.
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This stage provides a basis for personal development
and future participation.
 1.1.3: Exercsie and fitness as part of your healthy, active lifestyle.

Exercise improves health and develops fitness, which enhances performance in

physical activities.
Exercise: Health: Fitness: Performance:
A form of physical activity A state of complete meant, physical Ability to meet How well a task
which maintains or improves and social wellbeing and not merely the demands of is completed.
health and/or physical fitness. the absence of disease and infirmity. the environment.

It is possible to be fit but not healthy. For example Sir Steve Redgrave, 5 times an Olympic gold medallist for rowing
has diabetes and a severe bowel condition.

Cardiovascular Power Coordination

fitness
Muscular Muscular Skill-Related
strength Health-Related endurance Fitness. Reaction
Speed time
Exercise.
components.
components. Body Agility
Flexibility composition Balance

Cardiovascular fitness The ability to exercise Power The ability to undertake strength
(Marathon the entire body for long (1oom sprint start and performances quickly.
and tennis) periods of time triple jump) Power = Strength x Speed
Muscular Coordination
strength The amount of force a (Hand-eye: Tennis,
(Weightlifting and rugby muscle can exert The ability to use two or more
Foot-eye: Kicking a
scrum) against a resistance body parts together
ball, Head-eye:
Muscular The ability to use the football header)
endurance voluntary muscles Reaction time The time between the presentation
(Tennis, many times without (100m and of a stimulus and the onset of
running and swimming) getting tired badminton) movement
Flexibility Agility The ability to change the position
(Gymnastics, The range of (Rugby and of the body quickly and to control
high jump, movement at a joint badminton) the movement of the whole body
badminton) Balance
The ability to retain the centre of
Body composition (Static balance:
mass (gravity) of the body above
(Ectomorph: archery
The percentage of body the base of support with reference
high jump Dynamic balance:
weight that is fat, to static (stationary), dynamic
Mesomorph: basketball
muscle and bone (changing) conditions of
weight lifting Static & Dynamic:
movement, shape & orientation
Endomorp: sumo wrestling) gymnastics)
Speed The differential rate at which an
These 5 elements help us to stay physically fit (Leg speed: 100m individual is able to perform a
and healthy. Hand speed: boxing) movement
or cover a distance in a period of
time
Power CRABS
These 6 elements help people become good at physical
activity.
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 1.1.4: Physical activity as part of your healthy, active lifestyle.
PAR-Q (Physical Activity Readiness Questionnaire).
A PAR-Q is done prior to starting an exercise programme starting. This makes sure you are safe to exercise.
Considers; Medical conditions e.g. heart condition or asthma, injuries and blood pressure.

Health related exercise fitness tests Skill related fitness tests

Test name Testing Test name Testing
Cooper’s 12-minute run test Cardiovascular fitness and Illinois agility run Agility
muscular endurance in legs.
Hand grip strength test Muscular strength in the Standing stork test Balance (static)
hand.
Sit and reach flexibility test Flexibility of the hamstrings. Sergeant jump test Leg power
Harvard step test Cardiovascular endurance Standing broad jump Power
and muscular endurance.
Ruler drop test Reaction time
It is important to follow the correct protocol for each of these
30-metre sprint Speed
tests. This will ensure results are valid and can be compared.
Three ball juggle Coordination
For training to be effective, relevant and safe we must follow set guidelines or principles…
The principles of training.
IS PO FITT…RRR?

Individual needs Matching training to the Consider: First time marathon runner compared to an
requirements of an individual. experienced marathon racer compared to a power
lifter.
Specificity Matching training to the To be successful at a particular sport/position you
requirements of an activity. need to develop certain areas of fitness. A goal keeper
will train differently to a midfielder.
Progressive Overload Gradually increasing the amount Working at an intensity that places demands on the
of overload so as to gain fitness body, but not too much that you cause injury.
without the risk of injury. Working between 60% and 80% of your maximum
HR will make sure you are overloading.
Frequency How often you train.
FITT...
Intensity How hard you train.
The ways
you can
Time How long is each training session?
apply
Progressive
Type Which methods of training are used?
Overload.
Rest The period of time allotted to Adaptation takes place during rest. Rest must be
recovery. included in a training programme to allow the body
Recovery The time required to repair time to Recover (repair & adapt) ready for the next
damage to the body caused by session. If not enough rest time is taken, over-training
training/competition. will occur, which could lead to a drop in
performance, tiredness, fatigue and therefore:
Reversibility.
Reversibility Any adaptation that takes place Fitness is lost about 3 times faster than it is gained!
as a consequence of training will You will experience reversibility if you are; ill, injured,
be reversed when you stop have a lack of motivation, stop or plateau your
training. 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.
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 1.1.4: Physical activity as part of your healthy, active lifestyle.
Goal setting.

Goal setting.
By having a goal or aim to achieve, you have a specific focus to work towards.
You can also plan, record and monitor progress easily and accurately, then evaluate and make adaptations to meet
your changing needs.

SMART Goals.
Specific Knowing exactly what the goal is. I want to fitter, is not specific.
It is specific and relevant to you. I want to be able to run 2min 30sec for 800m, is
specific.

Measurable Easy to know when a goal has Using; reps, sets, times, distances, Kg’s, HR’s,
been achieved. etc.

Achievable If you believe something can be Aiming to complete a marathon with no previous
achieved you stay motivated, as long distance running experience in 2 weeks is
you see results. not achievable!results.
Aiming to run a 2min 30sec
800m in 6 weeks might be achievable.

Realistic A goal needs to be achievable in A 2min 30sec 800m will depend on; current
practice as well as theory. performance and amount of time that can be
dedicated to the training.

Time- Does the goal have an end point? If not, then reaching it can be delayed or put off.
bound Knowing you have 6 weeks until a race, you are
likely to be motivated to make the improvements
necessary.

Past exam question (June 2012)

(long answer question)
12. Eshan is inspired by performers in the run up to the London 2012 Olympic and Paralympic Games, and is
determined to improve his performance. He decides to set SMART targets as a first step to achieving his long-term
goal.
7
Discuss the use of target setting to improve performance.
You must make reference to examples in your answer. (6 marks)
 1.1.4: Physical activity as part of your healthy, active lifestyle.
Methods of training.

Methods of training.
There are 6 different training methods:
Circuit Continuous Interval Fartlek Weight Cross

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 sport Have to keep checking a stopwatch if you have no
training partner.
Adaptable to team games and individual fitness levels Can be difficult to maintain work rate.
Can develop both fitness and skills
Allows a rest period in between stations for recovery.
(Intervals)
Develops both aerobic and anaerobic systems
Can be set up to develop all areas of HRE & SRF.
Easy to apply Progressive Overload and measure
improvement.

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 needs e.g. strength, agility.
Very cheap! Minimal equipment.
Easy to monitor and apply Progressive Overload.

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 near maximal Can be difficult to maintain work rate.
Develops aerobic and anaerobic systems.

Can develop other areas of fitness and skill – agility,

speed etc.
Allows for monitoring and evaluating of HR. 8
 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 recovery. Difficult to identify how hard an individual is working.
Includes repetitions which raises the HR to near Can be difficult to maintain work rate
Maximal.
Develops aerobic and anaerobic systems.
Can develop other areas of fitness and skill – agility, FARTLEK AND INTERVAL TRAINING ARE
speed etc. VERY SIMILAR…FARTLEK TRAINING
HOWEVER CAN TAKE PLACE OVER
Adaptable to team games and individual fitness levels DIFFERENT TERRAINS AND CAN
INCLUDE HILLS.
Can be done almost anywhere on any terrain.

1. Takes place over short periods of time

Methods of training: Weight Training.

ADVANTAGES DISADVANTAGES
Can improve Muscular Strength, Muscular Endurance Requires specialist equipment, which can be expensive.
and Power (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 Overload.

Methods of training: Cross Training.

Remember cross training is a combination of training methods, not activities. It does not mean going swimming one
day, playing football the next, and badminton the next.

ADVANTAGES
Allows for a variety of training and therefore can make training interesting.
You can train with different people in different activities, or you can train alone.
Certain muscle groups can be rested from day-to-day.
Training can be adapted to suit the weather conditions.
Sporting examples:
 Sprinters require speed, so they may use interval training; power and strength, so they use weight training;
and possibly other methods such as circuit training.
 Racket players need speed, so they could use interval training and circuit training for muscular endurance.

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1.1.4: Physical activity as part of your healthy, active lifestyle continued.
The exercise session.

The warm up gradually raises the body temperature, heart rate and improves the exchange
of oxygen from haemoglobin.
The warm up.
Start with a Pulse raiser Followed by...Stretching Finish with Specific skills practice.
 Cardiovascular warm-up to raise  Static: hold for 10-15 seconds.  Needs to be specific to the activity.
heart rate to working heart rate.  Dynamic (ballistic):  Tennis players may practice
 Cycling, jogging, skipping etc. bouncing/active stretching. specific shots.
 Usually takes between 5-15 mins  Generally start at top of body.  Cricketers may practice catching,
 Also allows for mental  Pay attention to areas used in batting and bowling.
preparation. sport – e.g. neck and shoulders in  Sprinters may practice their starts.
 Could use music for motivation. rugby.
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.

1.1.4: Physical activity as part of your healthy, active lifestyle continued.

Comparing two types of training session: Aerobic and anaerobic fitness.
Aerobic = with air Anaerobic = without air
 Lower intensity than anaerobic, and performers would  Out of breath after the exercise as body has been
breath throughout it. working at a high intensity.
 Means can exercise for longer periods of time than  Also out of breath as the body, which requires extra
anaerobic than anaerobic. oxygen when working, has not had enough oxygen
 Marathon=aerobic event. during the exercise.
 100m = anaerobic event.
Aerobic: ‘with oxygen’. If exercise is not too fast and is Anaerobic: ‘without oxygen’. If exercise is done in short,
steady, the heart can supply all the oxygen muscles need. fast bursts, the heart cannot supply blood and oxygen to
muscles as fast as the cells use them.
For this section of the specification, you will need to:
 Understand and explain how a method of training can be used to create different effects and improve physical
performance.
 Understand how different methods of training can match individual needs and differences.
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1.1.4: Physical activity as part of your healthy, active lifestyle continued.
 Use the principle of specificity.
Analysing training sessions.
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 Rate Working Heart Rate Recovery Rate
The number of times the heart beats Your HR at rest. Normally HR during/immediately after How long it takes for a
per minute (bpm). between 60-80bpm. The fitter exercise. This is an accurate person’s HR to return to its
you are the lower your RHR guide to the Intensity (FITT) RHR after training. The
will be – your heart is more of the exercise. quicker this happens, the fitter
efficient at pumping the same the person is.
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 Maximum This is your anaerobic Target Zone

Heart Rate (MHR) – above 80%
220-age = MHR
(bpm).
Work out
80% of your
MHR =Upper
Work out 60% of
Threshold.
your MHR = Lower
Threshold.

This is your aerobic Target Zone –

60-80% of MHR.

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

Happiness
Happin
Exercise
Exerc Diet
Diet Work
Work Rest
Rest and wellbeing
ess and
ise

Benchmark level A balanced diet Can provide finance, Maintains a

of fitness to enjoy provides the motivation and balance between
work and life. nutrients for health, opportunities. work and exercise.
fitness, 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:
 Control body composition or body weight.
 Comply with moral or religious reasons.
 Due to allergies such as gluten in wheat & dairy products.

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 of 7 components.

Macro Nutrients Micro Nutrients

Carbohydrates Protein Fats Minerals Vitamins Fibre Water
(complex and simple) (calcium
and Iron

Slow release longer Build muscle Provide energy, Strong bones Vision, skin, red Aids Transports
Function

lasting energy. and repair glycogen stored withstand the impact blood cell digestive nutrients
Simple: sugars injuries to in muscles. of exercise and formation, system. (hormones)
Complex: starch. muscle. everyday life. healing, blood
clotting.
Ready source of energy Builds muscle Increase size & Increase efficiency of Overall good Less Prevents
for muscles. and repairs weight of o2 to working health – cholesterol dehydration
Long distance events- tissue. bodyextra muscles. Iron helps important for efficient and heatstroke
marathon. Essential after bulk. Stored as produce red blood optimum heart. Keeps – sweating.
In sport

an injury for energy, used cells – more o2 can performance. digestive Allows blood
quick healing. when be carriedprevents When training system to flow easily
Body builders carbohydrate fatigue. hard B group functioning around body.
take in extra &protein stores vitamins used regularly.
protein to bulk are depleted. more so need
muscles. replenishing.

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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. Found in natural Natural sugars found in fruit and vegetables.
foods.
Slower and longer lasting release of energy than simple Refined sugars found in biscuits and cakes.
carbohydrates.
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 slowly. Long distance events
can take advantage of this.

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.
• Fats are stored as energy and released slowly when depletion of carbohydrate and protein stores.

Micro Nutrient: Minerals.

Calcium Iron Sodium Potassium
 Vital for health  Essential for blood and it aids  Regulates  Important
 Essential in childhood and oxygen carrying capacity body water to the
adolescence  Helps form red blood cells content. functioning
 Teeth and Bones (makes them  Lack of iron can cause anaemia  Aids nerve of cells.
strong). and tiredness. functioning
 Reduces likelihood of osteoporosis.  Meat = good source of iron. .
Aid to the sportsperson....
• Increases efficiency of carrying O2 to working muscles.
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• Iron helps produce red blood cells and so more O2 can be carried around the body – prevents fatigue.
• Calcium helps blood to clot aiding recovery from injury, and strengthens bones and muscles.
•
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, liver Whole-grains, nuts Fruits and vegetables. Fish. Vegetable oil,
and carrots. and meats. wholemeal bread
and cereals.
Aids vision. Release Healing and fighting Healthy bones. Growth and
carbohydrates. infection. Maintenance of development.
bones, teeth and gums.
Aid to the sportsperson...
• Overall general health – important for optimum performance.
• When training hard, vitamins from the B group are used more and so need to be replenished –
therefore supplements may be used.

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 constipation. Reduce blood cholesterol levels.
• Wholegrain cereal • Oats
• Wholegrain bread • Fruit
• Vegetables
Aid to the sportsperson...
• Less cholesterol in body makes heart more efficient, important for transporting blood to muscles.
• Keeping digestive system functioning regularly retains less waste.

Water.
 Water accounts for around half of body weight
 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
 8 glasses a day!
Aid to the sportsperson...
• Allows blood to flow more easily around body – important when exercising as body demands more
O2, nutrients, heat control and waste removal.
• Water is lost through perspiration dehydration and heatstroke if not replenished.
• Excess water can be fatal so care to be taken.

14
 1.1.5: Your personal health and wellbeing continued.
Dietary intake and performance.

It is not only important to consider WHAT to eat for optimal performance, but also WHEN.

Carbo-loading. High-protein diets.

 Frequently used by marathon  Can allow for loss of weight over fairly short period of time (2 weeks).
runners and ultra-distance  Used for rehabilitation after an injury.
athletes for examples  Burn fat and increase muscle mass – taking creatine (protein
triathletes. supplement) will aid this.

 Makes maximum use of an Possible side effects:

athlete’s energy resources.  Too much animal protein raises cholesterol levels  heart disease,
strokes, diabetes and cancer.
 Can cause kidney damage in the long term.

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..
Therefore, it is recommended that exercise should not start until at least 2-3 hours after the last meal.

1.2.1: Physical activity and your healthy mind and body.

Different body types.

Endomorph Mesomorph Ectomorph

= Fatness = Muscularity = Linearity / thinness

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

Somatotype classification of body type

Endomorph An individual with wide hips and narrow shoulder, characterised by fatness.
Mesomorph An individual with wide shoulders and narrow hips, characterised by muscularity
Ectomorph An individual with narrow shoulders and narrow hips, characterised by thinness

How to identify your somatotype.

 Fatness, muscularity and linearity/thinness and height in relation to
weight are measured and graded out of 7.
 Once you have all of these measurements you can then plot it on a
somato chart. 15
 1.2.1: Physical activity and your healthy mind and body.
Optimum weight.

Optimum weight.
 Dictionary definition for optimum = ‘most favourable’ or ‘best compromise’.
 It may relate to an individual’s general lifestyle or their specific sport.
 Sports people will get to know their optimum weight and aim to stay as close to it as possible.
 Optimum weight can be found using the BMI index or by measuring wrist girth.

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 overweight readings.
 Genetics – body weight and shape are largely passed through genes from parents to child.
Optimum weight in sport.
 This will vary according to the sport and position within the sport.
 A rugby forward needs strength and power, therefore they would have a higher optimum weight than someone
of the same height.
 Jockeys are short in height, have a slight bone structure and little muscle = lower weight allows the horse to
move faster.
Losing weight.
 Some sports require athletes to lose weight quickly, possibly rapidly to meet weight demands.
 People who want to lose weight will:
Decrease their calorie intake = diet
Increase their calorie expenditure = exercise
Or do both (dieting plus exercise).

Past exam question (June 2010)

7. Despite their difference in size the performers below are at the optimum weight for their activity.

(a) Explain the term optimum weight.

..........................................................................................................................................................................................................
....................................................................................................................................................................................................(2)
(b) Optimum weight will be different for different individuals even if they are competing in the same event. State
two factors that will cause optimum weight to vary.
..........................................................................................................................................................................................................
....................................................................................................................................................................................................(2)

7a 1.Being at the right/best weight/not being too heavy/equivalent 2. Based on your stature/equivalent 3. For
the activities they are involved in/long distance runner lighter than sumo wrestler/equiv 1 mark from each row (1,16
2
or 3). 7b Sex, height, bone structure, muscle size/girth.
 1.2.1: Physical activity and your healthy mind and body.
Weight-related conditions.

Anorexic Obese Overfat Overweight Underweight

Pertaining to Used to describe Having body fat in Having weight in Weighing less than
anorexia – a people who are very excess of normal. excess of normal (not normal, healthy or
prolonged eating overfat. harmless unless required.
disorder due to accompanied by
the loss of overfatness).
appetite.
 Can lead to  Leads to risks of  Describes a  May be caused by  Some sports
extreme weight cancer, heart disease physique of medical reasons require weight
loss and result leading to heart excessive fat but more categories/limits
in a serious attacks and strokes, content and can frequently  E.g. boxing –
lack of high blood pressure be used to classify associated with losing weight
nutrition as and diabetes. someone who is overeating or lack can be blamed
well as  Extra weight makes overweight. of activity. for poor
psychological exercise  E.g. a woman  Can refer to performance
problems difficult/uncomforta who is overweight someone whose  Flat race jockeys
related to ble = this makes the and has a high fat body weight is are deliberately
obsessions individuals less content = overfat. greater than underweight.
with food and motivated and less  A female normal due to  How the weight
calories. likely to participate weightlifter may greater muscle is lost can
in sport/physical be overweight mass or bone impact on
activity. according to BMI structure. performance.
but not be  Can be beneficial  Weight can be
overfat. in sports as it can lost through
mean more muscle sweat –
= more strength. exercising, sweat
 E.g. javelin suits, steam
throwers, rugby baths etc.
players.  Weight can also
be lost through
drugs – diuretics
increase urine
production
which can lead
to dehydration.

Past exam question (June 2009)

1(h) Which of the following is the correct definition of the term overweight?
A having weight in excess of normal
B having weight that makes you obese
C being overfat
D weighing 6 stone more than you should. (1)
Past exam question (June 2010)
2c Why could the following statement be considered false?
‘Losing weight makes you look better, therefore feel better.’
..........................................................................................................................................................................................................
....................................................................................................................................................................................................(2)
nd
1h A, 2c 1 mark for correct focus – i.e. problem is with looking better, 2 mark for explanation – i.e. losing
weight does not necessarily make people look better/ could lead to being underweight - look worse/ weight
should considered in terms of being healthy not how the individual looks. 17
 1.2.1: Physical activity and your healthy mind and body.
Performance-enhancing and recreational drugs.

A drug is a substance that can be taken in a variety of ways to produce expected and welcome physical
and/or psychological effects on the person taking it, but may cause some effects that are both
unpleasant and unwanted (side effects).

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 sex Possible side effects:

Anabolic steroids
hormone testosterone and promote  Increased risk of heart attacks
bone and muscle growth. and strokes
 High blood pressure
 Increases muscle mass and develops
 Liver disease
bone growth, therefore increasing
 Increased risk of muscle injury
strength whilst also allowing the athlete  Infertility in women
to train harder and quicker.  Worst case scenario – death.
 Can increase aggression.  E.G. Dwain Chambers, 100m
 Produces results quickly. sprinter

 Drugs that are used to control the heart Possible side effects:
Beta blockers
rate and have a calming and relaxing  Nausea and diarrhoea
effect.  Tiredness
 This can result in reduced stress and  Depression
anxiety levels.  Insomnia & nightmares
 They help in target sports where  E.g. used in snooker, archery,
precision and steadiness are required. shooting and curling.
 They can reduce a person’s heart rate to
a dangerous level.

 Drugs that elevate the rate of urine Possible side effects:

Diuretics
production.  Dehydration – this may cause
 This speeds up the elimination of fluid dizziness, muscle cramps,
from the body to help performers lose headaches and nausea.
weight.  Long terms effects of kidney
 They may also be taken to reduce the
damage.
concentration of other banned
substances that may be present.  E.g. Boxers and jockeys may
use them to meet weight
criteria.

18
  Drugs that can be used to reduce pain. Possible side effects:
Narcotics/
 Loss of concentration
Analgesics
 The drugs act by depressing the central  Loss of balance
nervous system to give relief from  Loss of coordination
painful injuries.
 Emotional effects –
 This may increase the risk of severe or hallucinations (morphine)
long-lasting damage.  E.g. heroin, methadone,
pethidine, morphine.

 Drugs that have a effect on the central Possible side effects:

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

Peptide hormones  These are similar to anabolic steroids and aim to increase muscle growth and
assist recovery from injury and heavy training.
including
Erythropoietin  They specifically increase the number of red blood cells, therefore allowing
(EPO) and Human extra oxygen to be carried and the dispersal of waste products and lactic acid.
Growth Hormone
(HGH)  We produce hormones naturally but they can be produced synthetically by
drugs.

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 blood cells and therefore the
 It is a relatively new drug being used as it is thought amount of haemoglobin available to take up
to have fewer side effects than steroids. oxygen.
 There is no urine test for HGH but it can be  This increases an athlete’s aerobic capacity which is
detected through a blood test. useful in endurance based events.
 May link to blood doping.
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.

19
Drugs in sport.

Taking illegal substances to enhance performance is not a new phenomena

- it goes back many years.
 In 1952 – the USSR reportedly used androgenic anabolic steroids
(testosterone) by injection to enhance performance of its weightlifters.
The USA followed suit.

In the 1970s governing bodies began to make it illegal to use drugs in sport.
As a result testing began.
 At the 1972 Olympic Games (Munich) the IOC
(International Olympic Committee) for the first time enforced a full scale
testing programme.
 However, anabolic steroids were not banned until 1975.

In February 1999, the IOC campaigned for:

1. A single international doping agency.
2. A blanket two-year ban for competitors found guilty of drug taking.
Certain governing bodies – cycling, tennis and football would not agree to a two-year ban. However they
insisted on the words ‘specific, exceptional circumstances’.

Today, some countries testing procedures are not as rigorous as others.

Research press releases around Dwain Chambers being allowed to compete in the Olympics, despite his original punishment being a
two-year ban plus never being allowed to take part in the Olympics again.

When athletes test positive for drugs, some claim their innocence.
 Ben Johnson (Canadian, 100m gold medallist in 1988) blamed his positive result on medication taken for
a stutter.
 Butch Reynolds (American) blamed testers for mixing up his sample with a guilty East German athlete.

Recreational drugs.

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.

Smoking Effects on general health. Effects on physical activity.

and  Smoking has been banned in public places since  Smoking damages the
nicotine 2007. cardiovascular system, in
 Legal age for buying tobacco products is now 18. particular:
 Coronary heart disease (CHD), not cancer, is the  The heart
commonest cause of death related to smoking.  The oxygen-carrying capacity of
 Smoking can cause high blood pressure. the blood and ...
 Smoking just one cigarette can raise the heart  Blood vessels
rate.  This has negative effect on
 Medical operations carry a higher risk for fitness, especially aerobic fitness,
smokers. and often results in poorer
performance.

Nicotine.
 Is a stimulant which raises alertness.
 Nicotine is an addictive drug – the more people smoke, the harder they find it to stop. 20
 Alcohol Effects on general health and in sport.
 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 of dehydration.
 Long term effects of Alcohol include a form of liver damage know as cirrhosis.

Socially accepted drugs. Socially unaccepted drugs.

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

 All of these have negative effects and can be dangerous, in some

cases leading to death.

Past exam question (June 2011)

Several different categories of performance enhancing drugs are listed in the table below.

Anabolic steroids Beta blockers Diuretics

Narcotic analgesics Stimulants Peptide hormones/EPO

(a) Using this information, identify the relevant category of drug referred to in each of the following statements.
(i) Long distance runners are more likely to use this class of drug than sprinters. (1)
.......................................................................................................................................................................................................
(ii) Weight lifters may use this class of drug to mask the pain of a torn muscle. (1)
.......................................................................................................................................................................................................
(iii) Archers may use this class of drug because of its calming effect to improve their accuracy. (1)
.......................................................................................................................................................................................................
(iv) Some performers will use this class of drug to mask the use of other types of drugs. (1)
.......................................................................................................................................................................................................
(b) All of these drugs have potentially harmful side effects. Explain why, despite the risks, some performers will
still use them. (1)
.......................................................................................................................................................................................................
.......................................................................................................................................................................................................
(c) Give an example of a possible harmful side effect of diuretics. (1)
.......................................................................................................................................................................................................
.......................................................................................................................................................................................................
(Total for Question 8 = 6 marks)

8a (i) Peptide hormones/EPO 8a (ii) Narcotic analgesics Do not accept narcotic(s) 8a (iii) Beta blockers
8a (iv) Diuretics 8b Pressure/to win/wants to be the best/prize money/fame/improve performance/gain
advantage/train harder (or longer)/gain outweighs risks / quicker recovery from injury/equiv Do not accept
addictive / won’t get caught 8c Any one from: Dehydration, Nausea/sickness, Kidney/liver failure/damage, Do not
accept damage to organs / heart problems /death. 21
 1.2.1: Physical activity and your healthy mind and body.
Risk assessment and preventing injuries.

Risk: a situation or activity involving exposure to danger.

Most physical activities and sports have some sort of risk attached.
Some activities carry higher risks than others, however risk can be minimised.

Minimising risk.
Warming up/cooling Checking equipment Protective equipment and clothing Footwear
down and facilities
 Warming muscles  Organisers, officials  Football – boots, shin pads.  Helps
gradually helps to and participants are  Hockey – shin pads, mouth guard, performance-
prevent injury. responsible. goalkeeper pads. footballers have
 A cool down  Generally due to the  Cricket - batsman helmet. studs to provide
disperses lactic acid. environment – more grip
 Sailing-lifejacket, warm clothing-
Does not prevent waterlogged pitch, icy specially designed wet suits.  Provides support
injury but prevents court, insufficient  Rising – hat. to bones muscles
soreness and aches. lighting. and joints
 Jewellery should be removed/taped so
 Provides
as to prevent injuries to self and others.
comfort.
Balanced competition: To create a balanced and fair competition, following factors should be considered.
Weight categories Mixed/single sex Age Handicap system
 Equalises  In most sports men play again  Competitions usually set by  Balances
competition. men and women play against age. competition.
 Safety purposes. women.  Talented performers sometimes  Used in golf.
 Boxing match  For safety – especially in play out of age group.  Ensures players
competitors by their contact sports-rugby and  Overuse injuries are frequent in play with players
weight to protect hockey. young athletes. of equal/similar
them.  For fair competition –  Age categorising does not ability.
 Weightlifting – athletics and swimming. guarantee competitors will be  Karate and judo
weight divisions.  Racket sports – tennis, table of equal height and weight. have clear skill
tennis and badminton mixed  In other age categories, often levels and players
doubles competitions. Allows have senior and veteran take part in
clear opportunity for men and competitions. Generally for competitions
women to compete fairly in safety reasons. according to their
open competition. ability.

Playing to the rules of competition.

• Allows fair competition.
• Allows safety.
• Allows games to flow. If rules are broken, participants punished-could mean a lifetime ban.
• Professional fouls occur occasionally in sport – players deliberately act to stop or affect play.
• Such behaviour goes against spirit of fair play.
• Over aggression and professional fouls could cause serious injuries and threaten a player’s career.
• Fines/bans in place for breaking rules and jeopardising ‘spirit of the game’.

Physical readiness.
• Complete a PAR-Q and medical examination if necessary.
• Choosing activities that are suited to your fitness level and body type
• Know and use the right techniques for your sport and training regularly
• Follow the rules and play fairly.

22
 1.2.2: A healthy active lifestyle and your cardiovascular system.
The cardiovascular system during exercise.

The
cardiovascular
The heart Blood Blood vessels
system.

Muscular pump which • Supplies body with Run throughout body

pushes blood oxygen and nutrients. allowing blood to travel
throughout the many • Removes waste everywhere.
blood vessels in the products e.g. carbon Include: arteries, veins
body. dioxide. and capillaries.
What happens to the cardiovascular system during exercise?
Increased heart rate Increased blood pressure
• Exercise makes the body work harder, therefore Blood pressure increases during exercise as more blood
muscles require more oxygen and the body needs is pumped around the body, increasing the pressure on
more nutrients, such as glycogen, to function the blood vessels.
properly.
• As oxygen and nutrients are carried by 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 contracts and forces Pressure of blood during the relaxation phase between
blood through the aorta and into the body. This heart beats.
increases during activity as body requires more blood.
Pulse pressure: The difference between systolic and diastolic blood pressure.
Immediate physiological effects of exercise on the body.

Sweating starts and body requires Breathing becomes faster and

fluids. deeper.
The body can cope with a small rise Allows more oxygen into your lungs
in temperature but after this it will that can be transported by the blood
try to cool down begin to sweat. around the body to the muscles.
Sweat is released from the skin and
evaporates when it reaches the Body temperature increases.
surface. In hot conditions – sweating Muscles begin to ache.
During exercise working muscles
increases, less urine is produced. The Muscles need energy and
generate heat.
salt lost trough sweating must be oxygen to work. If not Body temperature is regulated by heat
replaced to remain balanced enough oxygen muscles radiating from the skin and water
otherwise cramp may occur. will respire anaerobically evaporating through sweat.
A lack of water and salt can result in 23
 lactic acid is produced. Shivering produces heat to raise body
fainting/collapsing. temperature.
 1.2.2: A healthy active lifestyle and your cardiovascular system.
Regular exercsie and the cardiovascular system.

Regular exercise/long-term participation has many benefits. The most important is that the heart
becomes more efficient.
Other effects of regular exercise on the cardiovascular system.
Heart gets bigger and stronger with training therefore it supplies the
Decreased resting same amount of blood with fewer beats. If it is beating fewer times, it is
heart rate more efficient - less strain on the heart.

Faster heart rate The speed at which the heart returns to normal after exercise. This time is takes to return
recovery to resting levels will be faster.
Stroke volumes increases as the heart becomes more Stroke Volume – the volume
Increased stroke efficient and stronger. of blood pumped out of the
volume Stroke volume increases at rest and work. heart by each ventricle during
one contraction.
Cardiac output is governed by heart rate and stroke The amount of blood ejected
volume which both change during exercise – from the heart in one minute.
Increased cardiac
therefore increasing cardiac output.
output
Stroke volume x heart rate = cardiac output
Regular exercise can reduce blood pressure. This may Factors that affect blood
Reduced blood link to weight loss as if you are overweight you are at pressure include age, sex,
pressure risk of having high blood pressure. muscular development, stress
and tiredness.
Fitness increases the number of capillaries within the heart muscles.
Healthy veins and It allows blood vessels to remain more flexible and efficient. This
arteries reduces the risk of coronary heart disease.

Causes of heart disease

include:

• Hereditary conditions Coronary heart

• Infections disease Heart disease causes more
(CHD) deaths in the developed world
• Narrowing of the coronary
arteries than any other disease.
• High blood pressure
• Smoking.

Past exam question (June 2012)

7 The following statements are effects of participation in exercise and physical activity on the cardiovascular
system. State whether the effect is immediate or long term.
Immediate or long term effect?
(i) Increased heart rate ....................................................................................................
(ii) Increased cardiac output ............................................................................................
(iii) Increased maximum cardiac output .......................................................................(Total for Question 7 = 3 marks)

7(i) Immediate 7(ii) Immediate 7(iii) Long term 24

 1.2.2: A healthy active lifestyle and your cardiovascular system.
The effect of lifestyle on the cardiovascular system.

Rest: The period of time allocated to recovery.

Rest is essential to allow the body to recover and adapt. It allows the heart to grow in size and thickness
and the number of capillaries to increase.
Factors that may have a negative effect on the cardiovascular system and increase the risk of coronary
heart disease.
Cholesterol is a fatty substance carried in the blood by • High cholesterol can be
lipoproteins. caused by a diet high in
High cholesterol
• High density lipoprotein (HDL) contains more protein LDL.
than fat and is often referred to as the ‘good • Cholesterol only becomes a
cholesterol’. Carries cholesterol away from the arteries problem when the level in
to the liver for removal from the body. Fruit and the blood is too high. This
Vegetables are HDL rich. leads to deposits in the
• Low Density Lipoprotein (LDL) consists mainly of fat vessels and heart problems.
and is known as the ‘bad cholesterol’. It can lead to a • It can increase the risk of
build up of plaque which restricts blood flow in the CHD as well as narrowing
arteries. Blockages in vessels mean they have to work of arteries and consequently
harder to pump blood around the body therefore heart attacks.
increasing blood pressure.
• Cigarettes raise the blood pressure as they release adrenaline which causes arteries to
constrict and the heart to beat faster.
• Tobacco smoke is a major risk factor of heart disease.
• Smoking lowers HDL cholesterol (good cholesterol) levels and increases the tendency
for blood to clot which can lead to heart attacks or strokes.
Recreational drugs • Alcohol in moderation it thought to increase HDL therefore in the long term can help
lower blood pressure, HOWEVER too much alcohol and binge drinking can have
serious adverse effects.
• Prescription drugs can be taken to control blood pressure. Some prescription drugs
taken for other illnesses may cause an increase in blood pressure therefore they may
need to take additional medication to control blood pressure.
Sedentary lifestyle • Inactivity means the cardiovascular system does not receive the benefits of exercise.
and lack of exercise Sedentary living is also believed to be the main reason for increased obesity.
(hypokinetic
disease)
• The stress that may increase the risk of CV disease is different to the stress felt before
taking an exam.
Stress
• Negative stress builds up over time and can lead to an increase in blood pressure and
elevated heart rate. It may also lead to depression and mood swings.

Cardiovascular exercise and With training the heart muscle

improvements in cardiovascular increases in size, thickness and
fitness can reduce the risk of strength, the chambers increase in
coronary heart disease, improve In summary... volume and the whole heart gets
the cardiovascular system and bigger. This allows you to work
helps to reduce blood pressure. harder for longer and less stress is
placed on the heart.

25
 1.2.3: A healthy active lifestyle and your respiratory system.
The respiratory system.

The functions of the respiratory system:

 To bring oxygen into the body The 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.

Gaseous Exchange. Oxygen debt.

• Air passes down the trachea and bronchi into the lungs. It travels When the body works hard, it may
through the bronchioles into the alveoli. need more oxygen 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.

1. When breathing in
(inhaling) the
intercostals muscles 2. This opens the
contract and lift the lungs and creates a
8.Oxygenated chest upwards and vacuum inside so
blood is outwards. The oxygenated air can
transported diaphragm tightens rush in through the
around the and lowers. nose and mouth.
body. 3. Air
passes
7. At the same through
time, waste rich the
blood releases its trachea
carbon dioxide
into the alveoli. It 4. through
takes the opposite one of the
journey out of the two bronchi
body. 7. Oxygen, in 6. into some of the 5. In the into the left or
the alveoli millions of tiny sacs lung, passes right lung.
THE passes into called alveoli. The through the
GASEOUS the blood.
alveoli are many
EXCHANGE. surrounded by bronchioles..
capillaries that carry .
blood.

26
Inhaled and exhaled air.
Inhale (air into the lungs) Exhale (air out of the lungs)

Oxygen 20.95% Oxygen 16%

Nitrogen 79% Nitrogen 79%
Carbon dioxide 0.04% Carbon dioxide 4%
Water vapour 0.01% Water vapour 1%

 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
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 with each The greatest amount of air that can be made to pass
normal breath at rest or during exercise. into and out of the lungs by the most forceful
inspiration and expiration. Normally this is about 4-5
litres.

Past exam question (June 2011)

1(h) Which of the following is a long-term effect of participation in exercise and physical activity on the
respiratory system? (1)
A Increase in blood flow to the lungs
B Increase in oxygen debt
C Increase in vital capacity
D Increase in breathing rate
Past exam question (June 2010)
10. (a) Name the term being described in each of the following statements.

(i) The number of times the heart beats each minute.

................................................................................................................................(1)
(ii) The amount of air breathed in or out of the lungs in one breath.
................................................................................................................................(1)
(iii) The volume of blood pumped out of the heart by each ventricle during one
contraction.
................................................................................................................................(1)
(b) Which two of the terms used in your answer to (a) combine to give cardiac output?
.......................................................................................................................................(1)

1(h) C 10a (i) heart rate 10a (ii) Tidal volume 10a (iii) Stroke volume 10b Stroke volume and heart rate. 27
 1.2.3: A healthy active lifestyle and your respiratory system.
Immediate and long-term effects of exercise on the respiratory system.

Immediate and short-term effects of participation in exercise and physical activity on the respiratory system.
• However quickly the heart beats, it The most important structures in
cannot carry enough oxygen if the oxygen uptake are the alveoli, these
oxygen is not reaching the lungs, can be damaged, for example by
therefore breathing is greatly affected smoking.
Breathing quickens and
by exercise.
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 anaerobic Oxygen debt =
exercise often results in oxygen debt The extra oxygen consumed during
and is repaid through deep gasping recovery from a period of strenuous
breaths after the activity. physical activity, compared with the
Oxygen debt. amount which would usually have
• This allows as much oxygen as
possible to be taken into the been consumed over the same length
respiratory system whilst removing as of time at rest.
much carbon dioxide as possible.
Effects of regular participation in and long-term benefits of exercise and physical activity.
• Increased oxygen delivery to the working muscles therefore the body will
Increased oxygen delivery
cope better during exercise.
Carbon dioxide is • Carbon dioxide is removed more efficiently allowing the body to cope with
removed more efficiently greater production of carbon dioxide during exercise.
Vital capacity increases • Vital capacity increases as the lungs become more efficient.
• More alveoli are available for gaseous exchange – this means more oxygen
More alveoli can be absorbed by the capillaries and more carbon dioxide removed from
the body. Therefore vo2 max (aerobic capacity) also increases.
• Increased number of capillaries surrounding the alveoli means more oxygen
Increased number of can get into the blood and carbon dioxide out of the blood.
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!
The are both vital to both health and performance in sport and physical activity.
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 1.2.4: A healthy active lifetsyle and your muscular system.
The muscular system.

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 work voluntary (conscious control by the body) or involuntary
• (in the internal organs).

Voluntary 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.
• Muscle fibres contract causing movement – they pull against the skeleton but cannot push.
• Therefore muscles are arranged in antagonistic pairs – as one contracts the other relaxes. e.g. The biceps and
triceps, the quadriceps and hamstrings.
The muscle doing the work (contracting) and creating the movement is called the agonist.
The muscle which is relaxing and letting the movement take place is called the antagonist

To flex the elbow, the bicep contracts and the To extend the elbow, the bicep relaxes and the
tricep relaxes. tricep contracts.

Biceps: agonist Triceps: agonist

contracting contracting
muscle muscle
Triceps: antagonist
relaxing muscle

Biceps: antagonist
relaxing muscle

• 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).

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 There are 11 muscles you need to know.

Front view Back view

Deltoids Trapezius

Pectorals
Triceps

Biceps
Latissimus Dorsi
Abdominals

Gluteals

Quadriceps
Hamstrings

Gastrocnemius

Trapezius
In the centre of Rotates the
the chest at the
shoulders
back of 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.
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 Gluteals
In the middle of the Extends the legs back
body at the back, at the hips.

forming the bottom.

Hamstrings At the top of each Flexes the legs at the
knees.
leg at the back.

Gastrocnemius
At the bottom of each leg Extends the ankle so
at the back. Also known as you can stand on your
the calf muscles. 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
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.

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 1.2.4: A healthy active lifetsyle and your muscular system.
Exercising the muscular system.

The immediate effects of exercise on the muscular system.

Contract, lengthening and This is due to the muscles needing more fuel to function due to the body’s
relaxing at an increased rate increased demand for oxygen and glycogen.

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.

How the muscles work.

Isotonic contractions Isometric contractions
Muscle contraction that results in limb movement. Muscle contraction which results in increased
tension but the length does not alter, for example
• Muscle contraction that results in limb movement. when pressing against a stationary object.
• Muscles work in pairs to cause movement: one
contracts and another relaxes. • Muscle contraction where the muscle
• E.g. When running, the hamstring contracts to lift length does not change.
the leg. The hamstring relaxes and quadriceps • E.g. In the plank position, at a rugby
contracts to lower the leg. 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 (strength x speed).
• This improves body posture, stronger ligaments (join bone to bone) and tendons
Increase in muscle (join muscle to bone) and may lower the risk of injury.
size - hypertrophy

Potential injuries to the muscular system

Muscle atrophy • This occurs if strength training is stopped resulting in a loss 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 from their RICE treatment is
attachment to a tendon. used for muscle
• During intense exercise muscle fibres contract and relax strains.
Tears, pulls and quickly which can cause the connective tissue and blood
strains vessels inside them to be torn. First 24-48 hours are
• E.g. Footballers often pull their hamstrings due to the crucial during muscle
amount of time they are used in the game. injuries and rest
should continue.
Prevention of muscular injuries
Warm up Cool down
Raises the heart rate and warms the muscles. It should Gradually bring heart rate back to normal and disperse
begin with gentle exercise followed by stretches. any lactic acid. Gentle exercise followed by stretches.
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 1.2.5: A healthy active lifetsyle and your skeletal system.
The skeletal system.
What is the skeletal system and what does it do?

Movement Protection
Bones meet to form joints. Protects the vital organs
Tendons attach bones to from injury. E.g. the
muscles enabling movements cranium protects the brain.
to occur.

Support

Supports the body in a

variety of positions giving
the body shape. The
skeleton acts as a
framework for the body.

1.2.5: A healthy active lifetsyle and your skeletal system.

Joints and movement.
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.
• Surrounding a joint is a tough capsule, this produces synovial fluid to lubricate the joint.

Movement at joints.
Hinge joints Ball and socket joints
The elbow • Allows the arm to flex and extend. The • The ball-shaped head of the humerus
joint • Biceps cause flexion of the arm. shoulder fits into the socket of the shoulder.
• Triceps cause extension of the arm. joint • Movements at the shoulder include
• E.g. bicep curl, tricep dips flexion, extension, adduction,
abduction and rotation as the head of
the humerus rotates
forwards/backwards.
• E.g. bowling in cricket, swimming
The knee • Allows the leg to flex and extend. The hip
joint • Hamstrings cause flexion of the leg. joint
• Quadriceps cause extension of the leg.
• The femur and tibia at the knee are
held together by the cruciate
ligaments – injuries often occur to
these.
• E.g. squats, leg press, jumping

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

Extension if the angle of the joint is getting bigger.

Adduction if the movement is adding to the body.

Abduction if the movement is taking away from the body.

Rotation if the movement is around.

1.2.5: A healthy active lifetsyle and your skeletal system.

Exercise and the skeletal system.
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.
• Ligaments and Tendons: become thicker and stronger. This increases flexibility and power in movement
• Bone continues to grow and strengthen until about age 18 therefore...
• young people should avoid excessive weight training / long distance training as this may cause bones to
grow unevenly.
The importance of weight-bearing exercise.
• Bones become lighter with age and their density and strength are gradually reduced. This can occur
naturally (bone is lost) resulting in a weak skeleton with bones breaking easily.
• Bones start to deteriorate at 35yrs of age.
• The condition is known as Osteoporosis.
• Exercise can delay the onset of Osteoporosis as can weight bearing exercises… running, tennis, aerobics,
walking, and running.
• Yoga is a good weight-bearing exercise as it also improves balance, this reduces risk of falling.

Past exam question (June 2012)

10. The skeletal system plays an important role in allowing for a healthy, active lifestyle.
Figure 5 shows the skeletal system of two basketball players.

In the table below:

• identify three functions of the skeletal system in use during physical activity (3)
• give one example of how each function is used during a game of basketball. (3)

Function of the skeletal system Example of use during a

during physical activty basketball game

10. Accept movement - Any relevant court movement e.g. dribbling the ball towards the basket (1) Do not accept example not
linked to basketball e.g. running. Accept Support OR shape OR structure (1) Do not accept stability. Accept Protection (1)
Accept Prevents damage to (vital) organs during play if collision with others OR protects brain if ball strikes the head (1) Do
not accept example not linked to basketball.
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 1.2.5: A healthy active lifetsyle and your skeletal system.
Injuries to the skeletal system and the importance of diet.

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 fractures Simple fracture Stress fracture
The skin over the The broken bone The bone is only part Overuse injury, by increasing
break isn’t damaged. protrudes the skin broken – along one intensity of exercise or changing the
(infection risk!) line. Common in playing surface (grass to road for
children. Green stick running for example), and poor
fractures. fitting footwear. Repetitive activities
on hard surfaces increase the risk of
stress fractures.
These fractures occur in weight
bearing parts of the body (ie. The
lower leg). Osteoporosis is linked
with stress fractures and eating
disorders.
Joint injuries
Explanation: overuse injury to the tendons at elbow joints. Often caused by incorrect
Tennis and golfer’s size grip. Tennis elbow- pain outside of elbow. Golfers elbow – pain inside of elbow.
elbow Signs and symptoms: pain outside the elbow (tennis) or inside the elbow (golfers
elbow).
Explanation: when a bone is forced out of its normal 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).

Sprains Inverted or turned in ankles, pulling or tearing the ligament, stretching too far caused by
twisting/ turning.
Explanation: cartilage is a firm elastic substance found at the end of the bones of a
synovial joint. Pivoting can cause a tear in the knee.
Torn cartilage
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.
Diet and the skeletal system.
Diet is essential for a strong, healthy skeletal system.
Balanced diet and calcium rich = increased growth and density
Vitamin D – essential to growth and maintenance of healthy bones and aids the absorption of calcium.
Smoking and too much alcohol are TOXIC to bones!

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