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GCSE PHYSICAL EDUCATION
REVISION BOOKLET 2012

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1 Reasons for taking part in activity

Helps individual to
feel good (serotonin
levels)

Develops
friendships and
social mixing

Co-operation

Aesthetic
appreciation

BENEFITS OF
SPORTING CLUBS
& PARTICIPATION

Enhances body
shape: look good
feel good

REASONS FOR
PARTICIPATING
IN PHYSICAL
ACTIVITY (see
below for full list!)

Help relieves
stress/tension &
Stress related
illness

Contributes to good
health and
enjoyment of life

Competition

Physical Challenge

SOCIAL
Make new friends
Social mixing
Meet current friends
Develop teamwork + co-operation

MENTAL
Helps relieves stress/tension
Help individual feel good
Mental challenge (can I do
it?) + competition
Increase self-esteem +
confidence
Contribute to life enjoyment
Aesthetic appreciation

PHYSICAL
Helps individual to feel and
look good
Enhances body shape
Contributes to good health
and enjoyment of life
Physical challenge (can I do
it)
Competition

1

Influences on your Healthy Active Lifestyle 1
...
2

People: family,
friends, role
models
Image: fashion,
media coverage

Cultural
factors: age,
disability,
gender, race
Influences on
taking part

Resources:
availability,
location,
access, time

Socio-economic:
cost, perceived
status of
activity
Health and
Well being:
illness and
health issues

Opportunities to get
involved or remain
involved in
Physical Activity

Leadership

Officiating

Volunteering

Qualities needed:

Qualities Needed:
Courage, knowledge,
fitness, integrity,
communication,
consistency

Qualities Needed:

Confidence,
communication,
knowledge, decisive,
well-planned,
integrity, passion

Free time, knowledge,
integrity, passion,
energy, flexibility,
selflessness

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2 SPORTS PARTICIPATION PYRAMID

Foundation:
Base of the pyramid
Learning basic skills to provide base for personal development and future participation
E
...
Primary school PE lessons, TOP Play and multi-skills clubs
Participation:
Begin to participate regularly in a specific activity for enjoyment
Sports development helps promote this stage with school festivals and school/club links
Sports clubs are important at this stage to help make the link to the Performance stage
Performance:
Focus on a specific sport and technique to develop talent in sport
Quality coaching is important at this stage to develop sporting skills and the talent
Organised sports coaching weeks e
...
Youth games help promote this stage
Excellence:
Peak of the pyramid, where individuals reach sporting excellence
The pyramid narrows here as fewer people take part at this stage
Sports Governing Bodies are responsible at this stage (county
regional

national)

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2 Initiatives developed to provide opportunities
for becoming, remaining involved in physical activity
Being involved in physical activity, whether as a performer, leader or official
can have a positive impact on developing a healthy active lifestyle (physically,
mentally + socially)
Initiative

Organiser

PESSCL

Government
Via Sport
England +
Youth Sports
Trust (YST)

TOP
programme

YST

(used to be
PESSYP)

TOP Link
Sports
Leaders
Award

Sports
Leaders
Award
Start,
Stay,
Succeed

Active Kids

YST

YST

Sport England
(G‟ment Sports
Council)

Details
Physical Education and School Sport & Club Links
...

Aim: to improve links between primary + secondary
schools
...

Train young people (14 – 16yr olds) as volunteers being
leaders or officials for primary children
Start: increase participation in sport (increase health
of nation)
Stay: retain people in sport through network of clubs,
coaches, facilities + competitive opportunities etc
...


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3 – Exercise and fitness as part of
your healthy, active lifestyle
PERFORMANCE
KEY DEFINITIONS
Health – State of complete mental, physical and social well-being
...


CARDIOVASCULAR FITNESS – The ability
to exercise the entire body for long periods of
time
...


Examples
Playing 90 minutes in football
matches
Playing Cricket matches that could
last for 3-5 days
Running in a marathon

MUSCULAR ENDURANCE – The

FLEXIBILITY – The

ability to use voluntary muscles many
times (over a long period) without
tiring

range of movement
possible at a joint

Examples
Long distance walking
Long distance running
Long distance swimming

HEALTH
RELATED
COMPONENTS

Examples
Hurdling in athletics
Gymnastics – performing complex
sequences
Swimming -

STRENGTH - the ability to lift a
maximum weight in one attempt
Muscular strength – The amount of
force a muscle can exert against a
resistance

Examples
DYNAMIC – required to start and maintain movement of the
body e
...
cycling or doing loads of press-ups
EXPLOSIVE – required when a high amount of force has to
be applied quickly e
...
shot putting
STATIC – required when applying strength to a fixed static
object e
...
pushing in a rugby scrum

Body Composition is defined as the
percentage of body weight which is
fat, muscle and bone
...
Taking part in
physical activities will change our body composition by decreasing
the percentage of fat and increasing the percentage of muscle
...
1
...
g
...
g
...
g
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g
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1
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It will ask you several standard questions including:
Do you have any medical conditions?
Are you taking any medication?
Are you pregnant?
Assessing you fitness levels
Test
Cooper‟s 12 minute run
Hand grip test
Sit and reach test
Harvard step test
Illinois agility run
Standing stork test
Sergeant Jump
Standing broad jump
Ruler drop test
30 Metre sprint
3 ball juggle

Aspect of fitness tested
Cardiovascular fitness
Muscular strength
Flexibility
Cardiovascular endurance
Agility
Balance
Power
Power
Reaction time
Speed
Co-ordination
BLUE = HRE
GREEN = SRF

Principles of Training:

Good training takes into account all of the principles and their effects on the body
...
Recovery is the time
required for the body to repair damaged caused during competition
INDIVIDUAL NEEDS - Whether training to compete or training for health, everyone has different personal
needs
...
Therefore, even though they have the same
goals they may not reach them by the same means
...
The point where exercise is
demanding enough to have an effect on the body is called the „threshold of training’
...
g
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g
...
The pace of training should be consistent to the pace of the game
...
g
...

REVERSIBILTY – The body will increase in strength, tone and skill with exercise; however it also loses them
without it
...
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T PRINCIPLES
FREQUENCY – How often the exercise is done (be it an individual set or the whole session) – e
...

Training 3 times a week or 2 per day
...
Remember, the body needs time to recover so training very, very hard, every day can be
harmful even to an elite performer
...

Consider cardiovascular fitness, your pulse rate can show you how intensely you‟re working
...
g
...
Strength training is similar, by calculating 60-80% of their maximum weight
they can lift and working to it
...
Keeping your pulse at 60-80% of its maximum for 2minutes is
the target
...
The warm up is not included
...
g
...
g
...
However remember to vary to keep interesting
and work all different muscle groups
...
1
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Using SMART goal setting makes people‟s aims/goals easier to achieve and
they‟re more likely to stick with them
SPECIFIC – Knowing exactly what the goal is e
...
I want to run 100m further
in my Cooper‟s Run test
...
g
...
2 seconds
ACHIEVABLE – running an extra 100m after 6 weeks training is achievable,
running a marathon would not be
REALISTIC – goal is ok to achieve in reality not just in theory i
...
you have
the right amount of time and resources to achieve the goal
TIME-BOUND – The goal needs to have an end point e
...
your PEP lasted
for 6 weeks

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4 - METHODS OF TRAINING

Method

Description

CIRCUIT

Has between 8 – 15 stations in it
...

A short rest is allowed between each station
...
2mins rest

WEIGHT

Done in a gym using free weights to use
progressive resistance
...

Set distances or set time to work
...

1 rep = 1 work + 1 rest cycle
1 set = repeating the reps 4, 5 or 6 times for eg
...

Session usually lasts 15 – 20mins
...
Changing speed,
distances + times of exercise in same session
...
Also VARYING
Sprint
LENGTHS
Uses a combination of different training methods

Benefit/
element of fitness to be trained
Can
combine
muscular
strength,
endurance, agility, coordination, power,
cardiovascular fitness within one
session
...
Range of exercises makes it
interesting
...
Can have skills focus
...

Useful for strength events: athletics,
speed + jumping events
...

Similarity to games activities e
...

Rugby and Football
Can be done in variety of activities
Repeated sprints = anaerobic
Reps of pulse at near max and then
recover will improve CV Fitness
...
Can be done individually or in a
group
...

Useful for endurance events e
...

marathon
Suited to most games
...
g
...

Variety of training = prevents boredom
...

Can rest certain muscle groups
Can train individually or with different
groups of people – adds interest +
increases social circles
...
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Warm-Up:

Cardiovascular pulse
raiser (5 – 15mins)
Dynamic stretching
Specific skills practice
(batting, shooting,
catching)

Benefits:

Prevents injury;
improves performance;
practise skills before
performance; prepare
psychologically for the
event

2
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g
...
Cool Down:
CV pulse reducer
(5 – 10mins)
Static stretching
(5 – 15mins)
Relaxation exercises
(10 – 15mins)

Benefits:
Always raises HR above
normal
...

Disperses lactic acid
which prevents stiffness
and muscle soreness
Helps relieve stress

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4 TRAINING TERMINOLOGY
Measuring Heart Rate – Radial or carotid pulse or heart rate monitor
Resting Heart Rate – HR at rest! best taken first thing in the morning
...
e
...


www
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com

Maximum Heart Rate – 220-your age
Lower Training Threshold – 60% of your maximum heart rate (MHR)
Upper Training Threshold – 80% of your MHR
Target Zone – Working between the lower and upper training thresholds i
...

between 60-80% of your MHR

www
...
com

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5 – YOUR PERSONAL HEALTH & WELLBEING
BALANCED DIET – Daily intake of food containing right amounts and types of nutrients

Ready source of energy
Store of energy as Glycogen

Proteins

Growth and Repair of tissues,
enzymes and hormones

Fats

Source of energy (slow release)
Can be stored in body

Vitamins
Micro nutrients

Function

Carbohydrates
Macro nutrients

Element

Helps general health – vision, skin
condition, forming of red blood
cells and clotting, good condition
of bones and teeth

Foods found in
Fruit, cakes, beer,
sweets, granulated sugar
and bread, pasta rice,
potatoes
...

Fruit – vitamin C
Liver, carrots – Vitamin
A
Whole grain, nuts – Vit
B1
Vegetable oil – Vitamin E

Aid to Sportsperson
Ready source of energy when muscles need it
...

Builds muscle and repairs tissue within body
...

Sportspeople who have large muscles need
extra protein
...
g
...
Excess weight can inhibit
performance though
...

When training hard vitamins from B group
are used up more so need replenishing
...


Milk and salt water fish
(iodine), red meat, liver
and green vegetables
(iron), cheese and cereal
...
Iodine aids growth, essential for
athlete‟s energy production
...
Calcium helps
blood to clot, aiding recovery and
strengthens bones and muscles
...
There are 2
types
...


Less Cholesterol in the body makes the heart
more efficient
By keeping digestive system functioning
regularly the body retains less waste

Water

Two-thirds of the body is water
Need to replenish water which is
lost in urine, sweat and
condensation when we breathe

Fluids and foods

Water allows blood to flow more easily –
important when exercising as the body
demands more oxygen, nutrients, heat
control and waste removal
...
1
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Must consider Energy balance (calories in vs calories out)
EXERCISE – can provide fitness necessary to enjoy life + work
WORK – can provide finance, motivation + opportunity
REST – maintains balance between work and exercise (“all work and no play
makes jack a dull boy!”) + provides chance for tissue repair to occur

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5 Timing of Dietary Intake
Carbo-loading – system used mostly by marathon runners to make max use
of energy resources
...

-

Happens „easily‟ in the body because of the „starving‟ state the body was in during early
part of the week

Immediately after race

take on carbs (isotonic drinks) to restock

BLOOD FLOW DURING EXERCISE – blood shunts to working muscles
- Less blood available to digest food in gut
- Causes cramps/discomfort
- Exercise session should wait until 2-3 hrs after eating

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1 Physical activity and your healthy mind and body
DEFINITIONS
OVERWEIGHT – having weight excess
than normal, harmless unless accompanied
with over fatness
OVER FAT – person having more fat
than recommended for gender and age
OBESE – term used to describe people
who are very over fat

WHAT ARE THE DIFFERENT
SOMATOTYPES?
ECTOMORPH
Slightly built, delicate
body
Narrow shoulders and hips
Lean, fragile
Excel in long distances
E
...
Marathon Runner

MESOMORPH
„Athletic Build‟
Muscular, large trunk
Broad shoulders, narrow
hips
Strength/sudden burst
events
E
...
100m Sprinter

ENDOMORPH
Round/ „pear drop‟ shape
Narrow shoulders and
broad hips
Carry weight around
waist and on hips and
upper thighs
Power events
E
...
Sumo wrestler

UNDERWEIGHT – weighing less than
normal, healthy or required
ANOREXIC – describes someone who
has anorexia, which is a prolonged eating
disorder due to loss of appetite
...
g
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g
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g
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Body composition = % of body
weight that is fat, muscle and bone (so
all 3 will affect a person‟s weight)

Warm Up

Prevents injury by increasing flexibility for next performance
Disperses lactic acid – prevent soreness and aches and also
stiffness which limits movement which can lead to injury

Checking equipment +
facilities

Protective equipment +
clothing

Balanced competition
Playing to the rules of
competition
Physical readiness

Facilities need to be safe and secure
E
...
pitch clean + lines visible
Equipment needs to be in a good condition
E
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trampoline bed, springs, pads etc all ok
...
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A
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S
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A
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g
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2
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No valves
Work under high pressure
Transports blood away from heart
(OXYGENATED)
Narrow lumen
Veins:
Thin walls
Valves present; prevents
backflow
...
2 days training + 1 day rest + 3 days training

High cholesterol

(e
...
due to diet
high in animal fats)

Ratio of
HDL:LDL is key
LDL - blockages

Stress
Builds up over
time
Increases BP
Increases HR

Factors with a
negative
effect on the
Cardiovascular
system

Sedentary
Lifestyle

Lack of exercise
(hypokinetic disease)

Increases obesity
risk

Recreational
Drugs
Alcohol, Nicotine
Releases

Raise BP
Lowers HDL

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3 - THE RESPIRATORY SYSTEM
KEY TERMS
Oxygen debt – Shortfall of oxygen
to the body after maximal
effort/anaerobic exercise, resulting
in deep and shallow breathing e
...
at
end of 400m race
Vital Capacity – The maximum
amount of air that can be forcibly
exhaled after breathing in as much
as possible
Tidal Volume – Amount of air
breathed in or out at rest

The 3 parts of the respiratory system
are the diaphragm, lungs and air
passages

THE RESPIRATORY SYSTEM
The function of the respiratory system is;
To get oxygen into the body
To remove carbon dioxide out of the body
Oxygen is used by the body to release energy and carbon
dioxide is released so it doesn‟t build up and poison the
body

MECHANISM OF BREATHING
(For info/extra understanding!)
Lungs are not muscles therefore can‟t move on their
own accord
...

When we breathe in –
Inspiration – the following
happens…
Our diaphragm pulls
down
Our intercostal
muscles contract
Air pressure is
reduced
Air is sucked through
the tubes into lungs
Our chest expands

When we breathe in –
Expiration – the following
happens…
Our diaphragm relaxes
Our intercostal
muscles relax
Our chest becomes
smaller
Pressure increases on
the lungs
Air is forced out

AEROBIC and ANAEROBIC ACTIVITY
AEROBIC – with oxygen
Lower intensity
Endurance activities – Marathon

WHAT IS LACTIC ACID?
Lactic acid is a bi-product of exercise
...

Lactic acid occurs in the anaerobic system
because without the presence of oxygen,
pyruvic acid turns to lactic acid
...


ANAEROBIC – without oxygen
Higher intensity
Short distance activities – Sprinting

DAMAGE BY SMOKING/NICOTINE
IMPAIRS GASEOUS EXCHANGE
Damages lungs
Makes alveoli less stretchy i
...
less
efficient
More difficult to O2 in and CO2 out
Hearts have to work harder
athlete
feels more tired

Immediate Effects
of Exercise

Breathing deepens
Breathing quickens
Oxygen Debt (result
from anaerobic
exercise)
Increase in tidal
volume

Effects of Regular
Training
Improved efficiency
of lungs
more
efficient delivery of
O2 and removal of CO2
More alveoli
Improved VO2max
Increased vital
capacity
Increased tidal
volume
Faster recovery rate

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4 – MUSCLES AND MUSCLE ACTION

WHAT IS MUSCLE TONE?
Some muscle fibres contract whilst others relax
...
Different
fibres contract at different times to prevent
fatigue
...


HOW ARE MUSCLES CLASSIFIED?
Skeletal (Voluntary) – most common
...

Cardiac (Involuntary) – Heart Muscle works

MUSCLE TONE – Voluntary muscles in a state
of very slight tension ready and waiting to be
used

automatically and beats rhythmically
Muscle
Deltoid

Movement
Moves arms
in all
directions
at shoulder
Rotates
shoulder
backwards
Rotates arm
@ shoulder
Adduct arm
@ shoulder
Flex trunk

Trapezius

Latissimus
Dorsi
Pectorals
Abdominals

Biceps

Flex arm @
elbow
Extend arm
@ elbow

Triceps

Gluteals

Extend leg
@ hips

Quadriceps

Extend leg
@ knee
Flex leg @
knee

Hamstrings

Gastrocnemius

Pointing
toes

E
...

Tennis serve
, cricket
bowl
Rowing

Trapezius

Deltoids
Pectorals

Triceps

Biceps
Latissimus
dorsi

Butterfly
Forehand in
tennis
Pull body
down in
hurdles
Chin-up

ROLE OF
MUSCULAR SYSTEM
DURING EXERCISE

Abdominals

Gluteals
Quadriceps

Press-up,
javelin
release
Pulling back
leg before
kicking ball
Take off on
LJ, kick ball
Bending on
landing from
vault
Front crawl,
pushing onto
toes in run

Hamstrings

Gastrocnemius

Muscles are connected
to bone to be the driving
force behind your
movement
Due to contraction +
relaxation (lengthening)
of muscles
Happens voluntarily to
bring about movement
...
E
...
Flexion of the arm, biceps contracts and
triceps relax
...

Agonist (Prime mover) – contracting muscle causing
movement
Antagonist – relaxing muscle that assists prime mover
Origin – the end of muscle that is attached to a fixed
bone
Insertion – point where a tendon attaches muscle to
bone where there is movement
Flexibility – a joint‟s ability to move through its full
range
bone where there is movement

Another example is the hamstrings & quadriceps

Agonist

Insertion

Antagonist

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4 – MUSCLES AND MUSCLE ACTION
continued…
TYPES OF CONTRACTION
Isotonic Contraction – In this
contraction, the muscle changes
length and so something moves
...
g
...
E
...
the Wall Sit

Used less frequently in sports

Immediate Effects of
Exercise
Requirement for extra fuel
(glucose + O2)
Lactic acid produced if not
enough O2
Muscle stiffness/soreness/
cramp
Muscle start to
fatigue…eventually can no
longer perform the
movement

FAST TWITCH OR SLOW
TWITCH?

Can cope better with lactic
acid – takes longer to build
up
Hypertrophy (increased
size of muscles)
Increased strength
Increased power (power =
strength x speed)
Increased muscle
endurance
More toned muscles in
appearance
Better posture
Reduce risk of injury

NB
...
g
...
g
...
I
...
E
REST – Rest the injured part to prevent further injury
REST

ICE – Apply ice or a cold compress to reduce blood flow,
pain and swelling

Repairs muscles
Hypertrophy
takes place,
Rest in sessions +
between them

COMPRESSION – Compress the injury to reduce bleeding
and swelling
ELEVATION – Elevate the injured part to reduce bleeding,
swelling and throbbing
NB: Cuts/grazes – treat with antiseptic wipe then bandage

Lifestyle +
performance
enhancing drugs
effect on the
muscular system

DIET
Energy stores to
be replenished
after exercise
Protein to build +
maintain muscle

ANABOLIC
STEROIDS
Build muscle size +
strength quickly
Speed up recovery
post training + injury

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5 – THE SKELETAL SYSTEM
WHAT ARE THE FUNCTIONS OF THE SKELETON?

HOW ARE BONES CLASSIFIED? For info!
1
...
Short bones – Carpals and Tarsals
...
Flat bones – Cranium, Scapula and Sternum

During movement:
1
...

3
...
Long bones help
creates the leverage to apply the force
...


At other times:
4
...
Blood Production – red and white blood cells are
produced in the long bones
...

Bones have a tough outer layer called the Periosteum
As development continues there are 3 centres of
ossification: in the diaphysis (middle) and epiphyses
(end)
...

(odd shaped bones )

Ossification - The development of bone from cartilage
...


Clavicle

Labels of
skeleton are
for info!
(Growth plate)
Humerus

Sternum

Ribs
Ulna

Radius
(side of
thumb)

Carpals

Ilium

Phalanges

Metacarpals

Femur

Patella
Tibia

Fibula (little fib)

Tarsals

Metatarsals

Effects of Regular Training
On the Skeletal System
Increased bone density
Thus increased bone strength
Ligaments become stronger
Tendons become stronger
Increase joint flexibility
Helps prevent osteoporosis (where bone density
weakens and bones become weak and thus break
easily)
Weight bearing exercises have positive effect in
preventing osteoporosis (e
...
skipping, brisk
walking, running, yoga) NB too much while still
growing can hinder development

Phalanges

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5 - JOINTS, TENDONS, LIGAMENTS & MOVEMENT
IN WHAT WAYS DO JOINTS MOVE?
1
...

3
...

5
...

Extension: increasing the angle at a joint
...

Rotation: movement of a limb in a circular or part circular
direction
...


Synovial joints or Freely Moveable – e
...
Knee/hip

2
...


Fixed (fibrous) joints - Skull
Slightly moveable (cartilaginous) joints - Vertebrae

For info only:

SYNOVIAL JOINT
Example – The Knee (HINGE)

Rotation

Labels are just for info!

WHAT TYPES OF SYNOVIAL JOINTS ARE THERE?
Ball and Socket – movement in all directions and
rotation - Hip, Shoulder (hurdling)
2
...


3
...

5
...
There are two types;
1
...

Compound (open) fracture – Bone breaks through the skin
3
...


Greenstick fracture – like a simple fracture but bone is only
partly broken
Stress fracture – Small cracks in the bone
...
We need to;
Get immediate rest
Keep fit doing over activities
Check running and footwear for problems
DISLOCATIONS – Bone at a joint is forced out of its normal position
...
Could be
caused by strong force wrenching the bone e
...
rugby tackle
...


TENNIS + GOLFER’S ELBOW
Due to overuse of TENDONS at
elbow
TENNIS ELBOW RECOGNITION
Pain on outside of elbow
Using wrong-sized grip of racket
GOLFER’S ELBOW RECOGNITION
Pain on inside of elbow

BONE & JOINT INJURIES
RECOGNITION
Recent blow or fall
Snapping sound
Difficulty moving limb
Pain worse when moving
Deformity – limb unusual shape
Swelling, bruising
Signs of shock
ACTION
Keep him/her still & comfortable
Support injured part
Bandage injured part to their
body/limb
Reassure him/her
Send for medical help

SPRAINS

TORN CARTILAGE

Sprain = damaged ligament e
...

twisted ankle
CAUSES
Tearing of ligaments holding bones
of joint together
E
...
Joint was inverted (turned
inwards), falling awkwardly, colliding
with another player
...
g
...
g
...
Good Luck!



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