Notesale: Turn your study into money

Document Preview

Extracts from the notes are below, to see the PDF you'll receive please use the links above

---

PE
REVISION
PACK
Definitions – Health and Fitness
•
•
•

Health: A state of complete mental, physical and social well-being; not merely the
absence of illness of infirmity
...

Exercise: A form of physical activity done primarily to improve one's health and
fitness
...


Benefits of sport
Regular exercise improves health and fitness
...
The muscles responsible for breathing in (inspiration) and breathing out
(expiration) - the diaphragm and the intercostal muscles – grow in strength and size
...
As a result, the mechanics of breathing become more efficient
and the lungs can hold a greater volume of air
...
These changes mean that more
oxygen can enter the body and more carbon dioxide can be expired, which means the
athlete can exercise for longer, thus increasing their aerobic capacity
...
These tiny air sacs are the
sites of gaseous exchange in the lungs
...
More energy can be
produced which means the athlete can work aerobically for longer
...
Oxygen is needed to break down lactic acid in to carbon dioxide and
water
...


Applied anatomy and physiology
Muscular system
Muscle types:
1
...
Cardiac muscle- found only in the heart – this too is involuntary
3
...
Slow twitch, also known as type 1 – oxidative

2
...
These muscles are red in
colour because of the number of capillaries that transport the oxygenated blood to the
working muscles
...
Fast muscles contractions give runners power and enable
them to maintain a high speed over a short distance
...


Muscular Contractions
Muscular contractions are defined as the change in the length of the muscle under
contraction
...

Isotonic concentric contraction – this involves the muscle shortening
...
The origin and the insertion move further away from each other
...

Isometric contractions – this involves a muscle producing tension but staying the
same length
...


Skeletal system
Functions of the skeletal system:
1
...
The bones act as levers and also form joints that allow muscles to pull on them
and produce movement
...
Support and protection – the bones of the skeleton provide support for the body and
also protects the organs found within it
...
Production of blood cells - certain bones in the skeleton contain red bone marrow
and the marrow produces red blood cells, white blood cells and platelets
...

Types of movement:
•
•
•
•
•

Flexion – reducing the angle at the joint
...

Extension – increasing the angle at the joint
...

Adduction – moving a limb back towards the centre line of the body
...

Rotation – circular movement around a fixed point
...


Bone classifications:
•
•
•
•

Long – red blood cells production and movement
Short – weight distribution
Flat – protection
Irregular – protection and movement

The learning processes
Skill – a learned ability to bring about pre-determined results with maximum certainty and
efficiency
Ability – an innate physical character – which facilitates movement
Technique - basic movement patterns put together to create movement

Performance – taking part in physical activity: how a skill is carried out
...

Advanced/ autonomous – skills are automatic, few errors made but they are able to selfcorrect, coaching on the finer skills and techniques
...
Suits simple skills
...

Good for dangerous skills
Whole-part-whole – break the skill down, practice the elements and then put them back
together
...

Fixed practice – repeating the same skill over and over, conditions remain the same
...

Variable practice – open skills are best practised in an environment where the situation
constantly changes
...
They are usually self-paced
and occur in fixed or predictable situations
...
An example would be a gymnast
performing a floor routine
...
They are mainly perceptual and usually
externally paced
...
The performer is not in control of what will
happen next
...


Health related fitness factors
Cardiovascular fitness – is the ability to exercise the whole body for long periods of time
and is sometimes called stamina
Muscular strength – is the amount of force a muscle can exert against a resistance
...

Body composition – the percentage of body weight which is fat, muscle and bone
...


Methods of training
Weight training
Is a form of interval training where you have periods of work followed by periods of rest
...
The resistance is normally a weight on either a machine
or free weights or can be body weight
...

Continuous training
This means continuous exercise, usually at a moderate pace; there are no rest periods
...
Works in the aerobic training threshold which improves cardiovascular
fitness and muscular endurance
...
Each exercise is
performed for a specified number of repetitions or for a prescribed time before moving
onto the next exercise
...
(Fartlek is
Swedish for "speed play")
...
You
can run for a set time or a set distance
...
The work rest ratio is usually 1:2
due to working at a high/maximal intensity
...
Interval
can be time or distance based, improving speed
...

Plyometric training
"Jump training" where muscles contract and relax quickly to reach maximal force
...


Importance of a warm up – psychological preparation, raise body temperature, increase
elasticity of muscles, reduce the risk of injury, and improve focus and concentration
...


Questions
1
...

3
...

5
...

7
...
Give one other example of
a soft tissue injury
What type of skill is a basketball free throw?
What is meant by "whole practice"?
Identify one way in which new skills can be learned
What is meant by "intrinsic knowledge of performance"?
Describe the multi-stage fitness test?



---