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SUMMARY PHYSICAL EDUCATION IGCSE CAMBRIDGE
This summary does not include any pictures for copyright reasons
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Skeleton: the internal organization of the bones (206 in total)
that shape the body
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Occurs when mucles contract and pull bones
making them move on a joint
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Some large bones contain red bone marrow
which creates red blood cells
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Joint: a point in the body where 2 or more bones join allowing
movement

There are 3 types of joints:
Type
Fixed/Immovable

Description
Example
These cannot move, thay are
In the skull
also known as fibrous joints
Slightly moveable
Can move a little bit as they are Vertreba
linked by ligaments and
cartilages
Freely moveable
Also known as Synovial joints
Knee
and they are more complex tan
the other types
Cartilage: a flexible and firm connective tissue which absorbs the
movement and acts as a cushion to stop bones from touching
...

Surrounds and protects the joint holding the bones
together made of a fibrous membrane and a sinovial
membrane
Acts as a lubricant to reduce friction therefore
prevents wear and tear
Surrounds the joint capsule containing sinovial fluid

Part
Tendon
Cartilage

Ligament
Joint capsule

Synovial fluid
Synovial membrane

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There are 2 main types of sinovial joints, ball and socket joint
and hinge joint:
Ball and socket joint:
 Shoulder and hip
 Large range of motion in every direction
 Bone has a bulge/ball that fits in the socket of the other
bone
 Less stable
Hinge joint:





Elbow and knee
Allow movement in one direction
Movement is bend or straighten
More stable

There more motion a joint has the less stable it is therefore the
more prone of injury it is
...
During exercise joints receive lots of stress and pressure so
they can be quite easily injured such as a sprain (this is when 1 or
more ligaments are twisted, stretched or torn)
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There are 8 types of different movements which can be grouped
in 4 pairs which are opposite
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Flexion

Pair 1

Explanation
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Sport
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Action
...
Pulls your leg back and
sideways at he hip

Jumping

Quadriceps (quads) Straightens the leg

Football (kick)

Hamstring

Bends the leg at the knee

Cycling

Gastrocnemius
(calves)

Straightens the ankle joint

Walking

Tibialis anterior

Helps with dorsiflexion

Tendon: A strong band of fibrous tissue that anchors the muscle
to a bone and allows movement to happen, they have limited
elasticity
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Muscles in the skeleton only pull in one direction therefore they
always come in pairs
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Origin: the point where a muscle joins a stationary bone
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Origin, insertion and joints of the main voluntary muscles:
Origin
Scapula
Scapua
Femur

Joint
Shoulder
Shoulder
Hip

Insertion
Radius
Ulna
Tibia

Joint
Elbow
Elbow
Knee

Muscle
Biceps
Triceps
Quadriceps

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Femur
Femur
Tibia

Knee
Hip
Knee

From the Achilles tendon to the heel
Tibia
Tarsals

Ankle
Knee
Ankle

Gastrocnemius
Hamstring
Tibialis anterior

Muscles work in pairs and the way they work is called
antagonistic in which one is the agonistic muscle (contracts) and
the other one the antagonistic (relaxes)
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Antagonistic: the muscle which relaxes during movement
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Isotonic contraction: where the muscle changes length as it
contracts
...

Eccentric contraction: when muscles lengthens as it contracts
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There are 2 types of muscle fibres, one type is better for
endurance sports and the other one is better for explosive
sports
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Muscle fibres: the cells that build the muscle, they contract when
the brain instructs them, by their contraction they crate
movement
...
Slow twitch muscle
fibres are used
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Lactic acid is
usually deposited in the muscle
...
After the exercise is finnished the high heart rate
is maintained to remove the possible lactic acid from the
muscles and deposits it in the liver
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Breathing is an automatic process of the body
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When you breathe in /inhale you take air which contains
oxygen to create energy in the muscles, the pathway is the
following:

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1
...

2
...

3
...

4
...

5
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Alveoli: tiny air sacs inside the lungs in which the gas Exchange
takes place
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The Alveolus are well adapted for their function:
 Thousands of them are present in the lungs therefore there
is a large Surface area
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 They are well ventilated which means air reaches them
easily
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Diaphragm: a muscle sheet under the lungs, in the chest
cavity, which contracts and relaxes to allow oxygen in and
out of the lungs
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Inhaling = Inspiration

Exhaling = Expiration

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Inhalation
Air containing oxygen enters the lungs
The ribcage moves outwards and upwards
as the intercostal muscles contract and
lengthen
The diaphragm contracts to become flat
The volumen of the lungs increases
The pressure in the lungs decreases

Exhalation
Air containing carbon dioxide is forced
out of the lungs
The ribcage moves inwards and
downwards as the intercostal muscles
relax
The diaphragm relaxes and turn into
its original shape, curved upwards
The volumen of the lungs decreases
The pressure in the lungs increases

When breathing in you can help increase the amount of
oxygen intake by lifting your ribcage using your pectorals
and neck
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Breathing like this during intense exercise will
strengthen the muscles involved during breathing, this will
increase the volumen of the lungs allowing a larger oxygen
intake
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Maximal exercise: an activity in which the
intensity/workload remains constant in a short period of
time
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Tidal volume: the amount of air you inhale with each
normal breath, it can be measured using a spirometer (a

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small machine attached through a cable to a mouthpiece,
the results are given in millilitres)
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Tidal volumen X number of breaths per minute = minute ventilation

Minute ventilation: the volume of air that you breathe per
minute, in litres
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It can be measured using a spirometers and it´s
measured in litres
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The residual volumen cannot
be breathed out
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Vital capacity: the máximum amount of air you can breathe out
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During exercise your lungs increase their volumen by up to 15%
to meet the demands of the muscles and the heart
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As your rate of breathing rises so does your tidal volumen
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Minute ventilation also increases, a normal adult rest breaths is
about 7
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Exercise can benefit the respiratory system
and improve the amount of oxygen intake
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Blood: A liquid composed of 4 components; plasma, red blodd
cells, White blood cells and platelets
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Oxyhaemoglobin: A bright red chemical which is formed when
oxygen bonds in the iron in heamoglobin
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The circulatory system is the method by which oxygen and
nutrients travel all around the body
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The 4 components of blood are:
 Plasma – it´s mainly water so the other substances can
dissolve in it
 Red blood cell – contain heamoglobin to form
oxyhaemoglobin
 White blood cell – part of the immune system, it defends
the body from pathogens (diseases); there are 2 main
types, lymphocyte (creates antibodies to kill the pathogens)
and phagocyte (enfulges in the pathogen and kills the
pathogens)
 Platelets – contains enzymes which cause blood to clot and
prevent bleeding

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Right side

Left side
Lungs

Heart

Body
Deoxygenated blood
Oxygenated blood

Arteries:
Has thick, elastic, muscular walls and a narrow lumen (the hole
through which the blood pases) to hold the high pressure of the
blood that has been propulsed from the heart
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Veins:
They have thin walls and a thin lumen, they carry blood at low
pressure
...

They contain valves to prevent the backflow of blood
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They are thin blood
vessel with one cell thick walls so the diffusion of oxygen and
nutrients is effective
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Double circulation: The heat has a double pump and circulation;
the pulmonary circuit (on the right side) pumps blood towards
the lungs and back to the heart and the systemic circuit (on the
left side) pumos blood towards the body and back to the heart
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Both sides are
separated by a thick, muscular Wall called the septum to ensure
that the oxygenated and deoxygenated blood does not mix and
that the blood only flows in one direction
...
Be carefull in exams as
the left side on the heart will be on the right side of the diagram
and viceversa
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Heart: A muscular organ which contracts (to force blood out) and
expands to allow blood inside, the blood leaves through the
arteries and comes back through the veins
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First both atria contracts at the
same time and then both ventricles contract too
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Deoxygenated blood from the body enters via the
vena cava into the right atrium which then
contractsforcing the blood out to the right ventricle,
then the right ventricle contracts propulsing blood
through the pulmonary artery into the lungs
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Oxygenated blood from the lungs enters the heart
through the pulmonary vein into the left atrium which
then contracts forcing blood into the left ventricle,

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then the left ventricle contracts propulsing blood via
the aorta to the body
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Heart rate: A measure of the number of heart beats per minute
(bpm) when the ventricles are contracting
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The heart rate can be affected by several factors such as
age, gender, addictions and diet (also stress but it´s not directly
related)
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Stroke volume: The amount of blood pumped by each ventricle in
one beat, measured in millilitres
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Regular exercise will increase the size of
the heart by hypertrophy therefore the stroke volumen will
increase
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It´s determined by
the stroke volumen and with regular exercise it can eventually
change
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Glucose: A very important energy source requiered by all cells
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The energy that the muscles need come from food which is a
mixture of nutrients: carbohydrates, fats/lipids, minerals,
vitamins, fibre and protein
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Carbohydrates are broken down into glucose
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Oxygen is transported to the cells via the red blood cells, then
the oxygen combines with glucose to release energy which
allows the muscles to contract and move
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Anaerobic respiration converts energy from glucose without the
need of oxygen
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Oxygen is required to break down lactic acid into water and
carbon dioxide, this is after removed from the body
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Lactic acid: a waste product formed in muscles during anaerobic
respiration creating muscle fatigue
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Energy in converted faster from glucose however in
smaller amounts
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The volumen of oxygen required to bring

SUMMARY PHYSICAL EDUCATION IGCSE CAMBRIDGE

the body back to its resting state is named as the osygen debt,
this extra oxygen inhalation is named EPOC
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EPOC: Excess Post-Exercise Oxygen Consumption is the process
of taking the extra oxygen required by the cells to remove the
lactic acid caused by anaerobic respiration
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 The carbon dioxide produced is carried to lungs to be
expelled
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Deep breathing is vital to recover the body after intense exercise
as a huge amount of oxygen is needed to remove the lactic acid
and convert it into water and carbon dioxde, also the breathing
rate rises making it faster this maintainsuntil the oxygen debt is
paid off
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 Massage therapy – this helps to improve blood flow and
relax the muscles at the same time
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Adrenalin: A hormone secreted when you are scared
causing a faster heart rate and other consequences
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Another effect when exercising is that the body temperature
rises, then you will start sweating and your skin will turn red
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The skin becomes red due to the
blood vessels near the skin dilates, this is done so the warm
blood near the skin can be cooled by the air
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Sweating helps to maintain body temperature by
sending water to the surface of the skin which is secreted by the
sweat glands, the sweat evaporates which cools the body
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Fatigue: The feeling of extreme tiredness from exercise
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Fatigue is caused by lactic acid which causes pain and stops
energy being supplied to the cells
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Slow twitch muscle fibres are more
resistant to fatigue than fast twitch muscle fibres
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This happens
when carrying out high intensity exercise quickly
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Dehydration (lack of
water) and over-hydration (drinking too much water) can also
cause nausea as the excess of water dilutes levels of electrolytes
in the body and stops them from working
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This is can
be something normal however deep breathing and rising your
legs up will help to reduce light-headness
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With regular exercise the heart will grow and become stronger
(hypertrophy) allowing more blood to be pumped, this will allow
the body to work more efficiently and harder for longer
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Bradycardia: A lower heart rate than normal (60bmp)
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Regular exercise will help tolerating lactic acid through a method
of training called interval training (very intense with periods of
rest)
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Unit 5
Forces: Used during sports (sometimes in very big quantities
which can be controlled) it´s a push or a pull applied on an
object, measured in Newtons (N)
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Newton´s First Law of Motion:
An object in motion stays in motion in the same direction and
speed and stays at rest unless it´s affected by an external force
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Acceleration: the rate at which an object changes speed
(acceleration is positive while decceleration is negative), it´s
measured in meters per second squared
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The more
matter the more it weighs and the bigger the mass, the bigger
the mass the harder it´s to move
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The acceleration is proportional to the force and is in the same
direction that the force acts
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Newton´s Third Law of Motion:
For every action there is an equal and opposite reaction

Gravity: The force which attracts any object/body with mass
towards the ground
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Air resistance: The frictional force which air applies oppositely to
a moving object
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As an object moves air resistance
slows it down and the shape and surface area can change
depending on the intensity of the air resistance
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Two
equally large forces acting in opposite directions the resultant
force is balanced
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Resultant force: the total force acting on an object determining
its direction
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In sprinting the ground reaction force is important and starting
blocks are used to give an angled extension of the ground so
when the sprinter starts the force is horizontal and allows a more
explosive start
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Lever: A solid bar that turns on an axis to generate movement
and is divided into 3 sections (fulcrum, resistance and effort)
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Effort: The amount of force needed to move the load
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All movements are produced by levers, the muscles and bones
combine to create levers (a muscle pulls on a bone at a joint and
it uses this bone as a lever)
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First-Class lever:
 Seasaw style with the fulcrum in the middle and on the
sides the resistance and effort
 For example nodding
Second-Class lever:
 The resistance is between the fulcrum and the effort
 For example moving a wheelbarrow (load in the barrow)
 Benefit is that the effort used is much less
Third-Class lever:





Most common in sports
Effort is between the fulcrum and the resistance
For example a bicep curl
They require more work to performe however they have a
larger range of motion and more speed

Unit 6
Physical health (well): Feeling good and being free form injury
and/or illness
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Social health (well): A positive feeling involved with family and/or
Friends and a positive sense of community
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Features of wellbeing:







Balanced diet
Exercising regulary
Spending time on things you like
Feeling good and proud of yourself
Good relationship with family and friends
Having a parter

Physical health involves not having any injuries and not being ill
also ensuring that your body works as efficient as posible
...
Social health
involves being active and interacting with other people and it
includes: interaction with people, supporting and receiving
support from others, having Friends and/or a partner, gaining
confidence and feeling valued due to a status in their
community
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Any type of exercising will help to improve your health, the more
you exercise the more your health will improve, you will also
develop skills which will boost your confidence
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Exercise: Physical activity to maintainor improve health and
fitness
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Performance: How good a task has been done
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On the
other side some injured people can increase their fitness as they
can have an exercise scheme aimed at recovering the injury
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Carbohydrates: Sugars, starches and fibres which are found in
vegetables, fruits, milk and grains (it´s the body´s main source of
energy)
...

Proteins: Long chains of amino acids found in every cell of the
body, it´s used to repair cells and make new ones
...


Most foods contain more tan just one nutrient
...

The type of diet also depends on other factors: health conditions,
desire to lose or gain weight, cultural or religious purposes or a
regime for a competition
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For example a very, physically, active person will
need more energy (calories) than a non-active person
...
So you will need to match
the energy intake with the energy you waste or else it will be
stored as fat, this can lead to obesity which can be a serious

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illness involving high blood pressure, diabetes, liver disease,
heart disease, stroke and cancer
...
This could provoke a weak immune system,
fragile bones and tiredness
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Once no more
glucose is needed the remaining one is stored as glycogen in the
liver and skeletal muscles
...


A high-carbohydrate diet will be ideal for an endurance athlete
as he will ingest lots of carbohydrates the week before
competing which will be converted into glycogen and in the
competetion he will have enough energy
...
In some sports
the athletes may lower their calorie intake to weigh less and be
more lithe (agile)
...

Health-related fitness: The elements that compone physical
fitness which are directly related to good health and dealing with
the everyday demands of life
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Health-related fitness composes of 6 different elements:
 Cardiovascular endurance, abolity to work for long periods
thanks to the lungs and heart supplying oxygen to the
muscles
 Flexibility, the range of movement around a joint
 Muscular endurance, ability to work continously without
your muscles getting tired
 Power, ability to perform strength quickly
 Speed, ability to perform a movement quickly
 Strength, ability to apply the maximum forcé in one
attempt (it can be explosive or static)
Skill-related fitness composes of 4 different elements:
 Agility, ability to quickly change the body position
 Balance, ability to maintain a position (can be static or
dynamic)
 Coordination, ability to use 2 body parts simultaneously
 Reaction, the time you take to respond to a stimulus

In sports the skill aspect is just as important as the health-related
fitness
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There are specific tests used used to measure your ability in
each of the 6 health-related fitness
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The time between bleeps gradually
shortens, once you miss 3 bleeps in a row your level has been
established
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Keeping your legs straight you will
reach forward touching the box and if you can sliding your hands
over, then you will measure the distance surpassed (positive
result) or the distance from your hand to the box if you didn´t
reach (negative result)
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Muscular endurance (multi-stage abdominal conditioning): You
will perform as many sit ups as you can in 30 seconds
...

Power (vertical jump): You will stretch both arms above your
head and mark the height on the wall
...
The distance between both marks will
determine your level
...

Speed (30m sprint): You will run 30 as fast as you can, the time
will be recorded and it will determine your level
...
For this a spotter is required to help
incase of failure and it´s recommended to warm up well before
...

Strength (handgrip): This measures your hand and forearm
strength
...

There are specific tests used used to measure your ability in
each of the 4 skill-related fitness
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Y ou will start laying
down and then you will stand up and complete the circiut as fast
as you want
...
2 and female = <17
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You will close your eyes and then start the timer, the timer will
stop when you open your eyes or you lose your balance
...
The total
catches in the 30s determines your level; excellent male and
female = >35
...
Y ou will need to try to catch it using your thumb
and index, the distance is measured to determine your level
...


Test protocol: The correct method to carry out a test as if done
incorrectly it will affect the results
...

Reasons to carry out these tests:







Assessing the different physical activities
Pointing weaknesses and strengths
Keep track of improvement
Compare with others
Motivation
Designing training schemes

VO2 max: The amount of oxygen that can be consumed while
exercising
...
A test can be used to calculate your VO2 max
however it requires sophisticated equipment; a treadmill or a
cycle ergometer and the Bleep test or the Cooper Run can be
used to compare results
...
The VO2 max can be improved by exercising with
your heart rate at 65% to 85% of its maximum for 20 mins 3 to 5
times a week
...

Factors that affect VO2 max:
 Age, highest between 18 to 25 years old
 Gender, 25% to 35% higher in men
 Genetics, the type of muscle fibres and the size of your
heart depend on your genes

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 Lifestyle, a sedentary life and smoking lowers your VO2
max
 Training, will increase your VO2 max

Unit 7
To improve your sports performance a well designed training
programme is vital
...
With this information
you can design a Personal Exercise Plan (PEP) using the acronym
SPORT
...

Frequency – How often should you train
...

Time – How long should training last for
...


Sport: The 5 principles of training; Specificity, Progression,
Overload, Reversibility and Tedium
...

Progression – When the body adapts to the training this should
be intensified to keep working harder and improving
...

Reversibility – If intensity is lowered the physiscal and skill state
will lower too
...


Overtraining: Whennyou exercise too much your body stresses
more tan it can handle
...

Metohd of training: The system and techniques used to improve
physical fitness and your skill state, there are 6 common
(continuos, weight, fartlek, circuit, HIIT and plyometrics) and
other 2 more specific (high altitude and warm weather)
...

equipment is
heart rate around
required, burns
60% to 80% of
fat as it´s
the maximum
...

Fartlek
Includes fast and Anaerobic
Good for sports
slow activity in
fitness and
that involve
different terrains, aerobic
speed changes
it uses the Borg
endurance
...

different levels
...


Safe
environment
and appropiate
footwear

Easy to slack
off
...


SUMMARY PHYSICAL EDUCATION IGCSE CAMBRIDGE

Includes lifting
weights
...

Eccentric muscle
movement, the
mothods are
squats jumps or
box jumps
...

muscle strength,
power and size
...


Plyometric
Provides more
energy, provides
fast nad
powerful
movements and
the muscles will
get stronger
...


Risk of
overtraining,
use correct
technique and a
spotter if
needed
...
It may
require
equipment
...


HIIT (High-Intensity Interval Training)
Involves intense Muscular
Combines
Can be boring
exercise and rest endurance,
aerobic and
and it needs
to allow the lactic speed and
anaerobic
to include
acid and the
anaerobic
exercise, can be rest
...

adapted
be removed, it
according to
can be for a short
fitness level and
period of time
...


Time limitation,
risk of
overtraining
and correct use
of equipment
...

time
...


Wastes time to
set up and
needs lots of
equipment
...


High-altitude training: Takes place at at least at 1524m above sea
level, this helps the body to produce more red blood cells
...
It has many advantages such as: the air you breathe is
less dense so it delivers less oxygen than the muscles need, it will
help to increase your VO2 max, your body will produce more red
blood cells which will increase the body´s oxygen-carrying
capacity and lastly these adaptations will last for 2 to 3 months
after returning to their normal altitude
...
This has several benefits:
ability to train consistently in good conditions, the mood is lifted,
pressures they may have at home are removed and the risk of
injury is lower as the muscles are warmer
...


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Physiological: Related to the body, it´s any physical exercise that
prepares the body to exercise or wind-down after exercising
...

Psychological: Related to the mind, it´s any activity that
stimulates the mind to prepare it for physical exercise or to relax
the mind after physical exercise
...

Warm up

Cool down

Psycological Benefits
Focuses the mind which helps in
the build up before
exercising/competing

Physiological benefits
Raises body temperature,
increases blood flow and heart
rate, stretches the muscles,
gets joints moving and
increases range of motion,
good to avoid sprains and
strains and good to become
more familiar will skills to use
in the training/game
Aids to calm down and gives time Helps to reduce the oxygen
to the athlete to think about their debt and remove lactic acid
performance
from the muscles, allows the
heart rate, body temperatura
and blood flow to settle,
reduces risk of injury and
stretching reduces soreness
and stifness that could appear
later
...
It´s proven that using positive words during a warm up
benefits the mind (words such as encouragement)
...
g
...
g
...
g
...
Dynamic stretches and static stretches and
mobilisation of joints should also be a focus in warm ups
...
It
could include a 5-10min light jog to lower body temperatura and
remove waste products, then 5-10mins of static stretches to help
muscles relax and lastly breathing exercises to help relaxation
...


Dymanic stretches: Controlled limb movements that take them
to their limit of range of motion, it´s used to engage muscles and
joints to stimulate them
...


Unit 8
Ability: The qualities a person has since birth that helps them to
learn skills with easy (for example speed)
...


It takes around 10,000h of practice to master a skill accordin to
psychologist Anders Ericsson
...
There are 8 factors that
affect the variation of skill level between performers:
 Age (the younger the better as the more time available)
...

 Facilities (how accesible the facilities are will help to learn
quicker the skills)
 Culture (background can impact the skills you learn)
 Motivation (influences how well you will master the skill)
 Environment (depending on where you live it will afect your
choices of skills)
...

 Anxiety (if you see the skill as very hard you will improve
slower)
...
Some people have dissabilities
which is an adversity while learning a skill however it does not
mean they cannot learn them
...
Putting these skills together
results in a performance composed of 6 elements: accurate,
consistent, fluent, coordinated, aesthetically pleasing and goal
directed (this is also how to identify if the person is skilful or
not)
...

Consistent: High level performing with control every time
...

Coordinated: Moving several parts of your body simultanously
efficiently and controlled
...

Goal directed: The performance should be done with the
purpose of achieving a specific target
...

Basic skills: They are simple such as running
...

Closed skills: They are not affected by the environment, usually
found in indoor events and with stable conditions and in
individual competitions
...

Gross skills: Movements that use lots of muscles simultaneously
to produce large and powerful movements, usually performed by
arms or legs
...


SUMMARY PHYSICAL EDUCATION IGCSE CAMBRIDGE

No skill is completely on type, to determine the type you draw a
line between the connected types (for example basic and
complex) and then place the on the line where should the skill
be
...
Your skill level will affect these
decisions you take
...

There are 4 steps when making decisions, known as the
information-processing model: input (information is received
through a sense and the person decides which information to
choose), decision making (the information is analysed and it´s
then stored in the STM and it can be rehearsed and stored in the
LMT, the more experience the more LMT), output (the decisión is
carried out by the brain indicating the muscles to perform the
skill or action) and feedback (information is received from the
output and a decision is made weather it was a good or bad
performance, you can receive the information in 2 ways; intrinsic
or extrinsic)
...

STM: Short-term memory is a system used to store small
amounts of information for a brief time, up to 7 things for 60s
...

Rehearse: Repeat information to process itand store it as
memory
...

Extrinsic feedback: Information that comes from an external
source (for example your coach)
...

Single-channel hypothesis: The theory that our brains can only
deal with one stimulus at a time
...


There are 3 stages when learning a skill which you progress into
them, however you sometimes need to move to the previous
one to perfection the technique and practice
...


Feedback: Information the performer receives after they
perform
...

Extrinsic feedback: Feedback that comes from an external source
such as a teammate
...
The feedback loops is this: next
performance leads to feedback which leads to an assesment of
the performance which leads to the improvement which leads to
the next performance
...
However feedback can
also come in other forms: knowledge of result (knowing the
score, time, place or distance) and the knowledge of
performance (analysing your quality of movement and
technique)
...


SUMMARY PHYSICAL EDUCATION IGCSE CAMBRIDGE

Advantages
Can make immediate changes

Intrinsic
Feedback
Extrinsic
Feedback

Ideal for begginers, coaches are
aware so easy to receive and also
good for experienced performers

Knowledge of
Performance

Can be changed to suit the
person´s level

Knowledge of
results

Quick measure of success,
accurate, can give a target and
helps show improvement

Disadvantages
Needs prior knowledge so only
for experienced performers
Needs a coach or someone
who is qualified to give
feedback and incorrect
feedbakc will lead to a worse
performance
Hard and time consuming to
analyse, they may include lots
of skills to view and the coach
will need to watch closely to
give accurate feedback
Poor results and slow
improvement can demotivate,
and the result may not reflect
the skill level (3rd against fast
runners is better tan 1st with
slower runners)

The 3 Fs shows the qualities of good feedback: Fast, Focused and
Factual
...


Guidance can be given in different ways; visual, verbal, manual
and mechanical
...

Verbal is learning by what you are told and instructed
...


SUMMARY PHYSICAL EDUCATION IGCSE CAMBRIDGE

Mechanical is the equipment you may need to start learning a
skill
...

environment and gives the sense
of security
Coaches should modify their guidance according to the level of
their student
...


Unit 9
Goal: A wanted aim or result which you are trying to achieve
...

Goals should be SMARTER: Specific (target-specific), Measurable
(the performer should be able to measure if the goal has been
achieved), Agreed (your coach should agree on the goal with the
performer), Realistic (if too difficult it could demotivate the

SUMMARY PHYSICAL EDUCATION IGCSE CAMBRIDGE

performer), Time-phased (it should be planned out to give
directions in the short and long term), Exciting (the goal should
be exciting and challenging to prevent the performer from
getting bored) and Recorded (the performer´s goals should be
written down)
...
The goals should be
challenging and the performers will feel more in control of the
situation, this has an important role in reducing anxiety and
stress
...

Motivation can be seen by the amount of effort we put in, how
well we direct and focus our effort, how long we stay in the same
task and what are we willing to give up for success
...

Intrinsic Motivation
Desire to do it fo its own sake
Feeling satisfied by doing the
activity
Improved physical fitness
Social rewards from the team

Extrinsic Motivation
Praise from Friends, family,
crowd or your coach
Money, medals, prizes or
trophies received as a reward
Desire for attention
Search for a sponsor or a
better contract

Intrinsic motivation: motivation that arises from just doing the
activity
...


SUMMARY PHYSICAL EDUCATION IGCSE CAMBRIDGE

Reward: Something given to someone to recognise their
achievements
...

The factors that motivate the performer is important not only for
the performer but also for the team and coaches
...
Good
coaches use intrinsic and extrinsic methods of motivation
...

Arousal is a state of readiness that motivates you perform a task
...
However
too much arousal is bad (lead to anxiety) and too low is also bad
(lead to underperforming)
...
Arousal causes changes in the body, some of the
symptoms are: dry mouth, increase breathing, rise in heart rate,
nausea, sweaty palms and shakiness
...
The level of arousal depends on the task,
the personality of the performer and the skill level of the
performer
...
Finding
the correct amount of arousal is hard as it depends on many
factors
...

Cognitive anxiety: The mental symptoms that a performer feels,
can come through under or over arousal
...


Anxiety comes from situations perceived as threatening which
can be due to: uncertainty, pressure, self-esteem, risk of injury
and frustration
...

There are several relaxation techniques used to control their
levels of anxiety but the most common are mental rehearsal,
which involves visualisation, and deep breathing
...
Also situations that cause nerves to the athlete
these can be discussed and practiced to boost their confidence
...

Visualisation: “Seeing” the best outcome for the skill/technique
that you are going to perform
...


SUMMARY PHYSICAL EDUCATION IGCSE CAMBRIDGE

Deep breathing will help athletes to focus on breathing instead
of on the event, use breathing to remove muscle tension, focus
their attention by staying calm and fill your lungs with air to take
oxygen efficiently
...
Relaxation techniques help
performers to increase their concentration and reduce resting
heart
...

The personality of the athlete influences the sport they decide to
practice, there are 2 main types introverts and extroverts
...

Extroverts: A sociable, optimistic, lively, outgoing personality
type usually associated with team sports
...

However there are other factors that influence the personality
and the sport you choose
...

Leisure time: Time spent on activities in your free time which is
not involved with work
...

Play: Taking part in a sport for enjoyment
...
Also nowadays people have more leisure time
due to several reasons: less work and more holidays, earlier
retirement, changed work patterns, improvements in health
care, improvements in travel methods and reduced cost of
equipment and advances in technology
...

In the sports development pyramid the top is held by the elite
(formed by the olimpians and athletes who compete in
world/continental competitions), followed by the performance
(local and regional coaching and competitions), then the
participation (clubs and leisure centres) and at the bottom the
foundation (PE and recreational sports)
...
The foundation is the base of the pyramid, and it´s the
where the people come in contact with the sport and it´s
where largest number of people are in this level
...
A strong
foundation is vital
...
The participation is all about the enjoyment and it includes
being in a club or leisure centre, being with friends or likeminded people and having a more structured environment
than in the foundation
...
The performance is the competition, it can be on low level
up to a higher level
...

Performers may have the opportunity to represent their
country or region
...
The top of the pyramid full of the best performers, only a
few reach this level
...

Professionals and volunteers are involved in providing the skills
and support needed for people, these include: coaches, facilities
operators, volunteers, community groups, policy makers, local
councils and governing bodies
...
These sports development officers
are employed by organistaion (universities, local authorities and
government bodies)
...


The obstacles that people encouter can be divided on 2 groups:
Access (personal factors, social factors and cultural factors) and
participation (social factors, cultural factors, time, media, money,
work and environmet)

SUMMARY PHYSICAL EDUCATION IGCSE CAMBRIDGE

Factor
Age

Group
Old

Age

Young
Female

Disability

Physical

Social
School
Influences Family
Cultural
Religion
Influences

How it affects Access to sport
Cannot do some sports due to having less strength,
diseases or por eyesight and hearing
Not fully developed
Can be restricted for being women and women´s
sport is not treated equally in terms of fiance and
sponsorships
There are no facilities (or lack of the equipment) for
people with physical disabilities
May not provide the facilities or may not offer them
May not be able to afford it or pay for the equipment,
fees or tuition
Certain activities may be banned depending on your
religion, or some days could be holy so they cannot
compete those days or the religion may impose
women from practicing it or dressing in certain ways

There are other factors that affect the participation in sports:
access, climate, discrimination, education, work, role models,
family, friends, expenses and the media
...

Brand: A recognisable image which is widely identified as a
product and it differentiates it from its competitors
...
Sports generate income
from people paying to watch, the media broadcasting, sale of
merchandising and sponsorships
...


SUMMARY PHYSICAL EDUCATION IGCSE CAMBRIDGE

These are examples of sponsorships:
 As an individual – brands pay athletes to wear their
products
 Team and facility – organisations can pay clubs to change
their stadium name to have their name included and
promote themselves
 Event – sponsors may pay to a competition for them to be
affiliated to them
Who benefits
Sponsor
Performer
Sport
Audience and
spectators

Benefits obtained
Being linked to success can raise status and
increase sales
Receive free clothing, equipment and payment
Receives extra funding which allows them to
develop coaching and community schemes
Benefit when sponsors´ money is used to
improve spectator facilities to watch

There are downsides too of sponsors: if the sponsor go bankrupt
those sponsored can suffer financially, pressure from sponsors
can lead to changes in the sport, supporters may not benefit if
the time of the event is changed and sponsorship may mean that
to watch you need to pay
...

Media: The means or variety of forms of communicating
information to an audience
...
The role of
the media are inform, educate, advertise and entertain
...

Includes broadcast and print media, up-to-date,
easy to Access, can search past information and
information about athletes, events or tickets, it
can give footage and peolpe can connect with
their idols
...

Ring-fenced sports events: These events are protected by the
government from companies charging people to watch them, for
example the football world cup final
...
The country/city and the sport benefit
mutually
...

Area
Stadium and training
facilities
National pride
Home advantage
Tourism
Economy and
employment
Infraestructure
Legacy implications

Advantages of hosting a global competition
Improve facilities that can be used before and after the
competition
Create a buzz for the country´s resident, improving
optimism and pride
The home country will have the home advantage as is a
more familiar environment
Tourists will spend money which leads to an improvement
of the city´s/country´s economic situation
Visitors improve the economy and during the event
employment will rise
Improve infraestructura for the competition offering long
term benefits for the residents
Events offers a legacy in terms of better facilities, this can
lead to an increase in participation of the sport

SUMMARY PHYSICAL EDUCATION IGCSE CAMBRIDGE

Performer rewards for competing at global events: pride, status,
representing their country, money, performing at the highest
level, friendships, recognised as the best, rivalry and being a
celebrity
...

Apartheid: Policy of racial segregation involving political, legal
and economic discrimination against non-white people
...

Amateur: Engaging in a sport on an unpaid basis
...


Professionalisation of sport started a long time ago but at the
start it was not well seen as thet beleived that the purest form of
sport was amateur (for example rugby) however other sports
(such as boxing) come from other classes and lived of the bets
aond compete for money
...
In the recent years
amateurs have become famous thanks to their determination
rather tan domination
...

Sportsmanship: Upholding the spirit of the game by being honest
and playing by the rules and showing repect to the opponents
...


Technology has had an important impact in sports: in the
organisation, in performance and training and in how spectators
view
...


SUMMARY PHYSICAL EDUCATION IGCSE CAMBRIDGE

Altitude tents are used to recreate living conditions in altitude,
it´s done to breathe oxygen-reduced air to imporove
performance
...

Technology is used for safety, officiating (ball-tracking), analysis
of performance, medicine, clothing, training aids and stadium,
material and footwear and clothes
...

Doping: The ilegal use of PEDs by athletes to improve
performance
...


Reasons why atheletes use PEDs:










Natural ability is not good enough
Influence of others
To be the best
To improve performance
To even things with other athletes who already use PEDs
To build muscle faster
To succed
To calm theselves
To recover faster

Performers who take PEDs know their consequences; banned,
damage reputation, losing sponsorship and negative health side
effects
...
If a performer is caught they
may be banned or suspended, they will likely lose their
sponsorship and their reputation will be damaged
...


WADA has 5 standards: prohibited list, testing investigations,
laboratorios, therapeutic use exemptions (if an athlete has a
medical reason for its use) and protection of privacy and
personal information
...


Blood doping: Missuse of techniques and/or substances to rise
the red blood cells in the performer´s blood allowing more
oxygen in blood
...


EPO can be detected through blood tests as this doping is done
through blood transfusions
...

In all physical activities there is a risk involved and precautions to
be taken before, during and after the activity
...


SUMMARY PHYSICAL EDUCATION IGCSE CAMBRIDGE

Perceived risk: An individual´s subjective or personal judgment
about the dangers of an activity
...


To assess the risks involved in an activity you need to see what
are the actual probabilities of happening
...

There are different steps when analysing the risk:
1
...
Evaluate the risks and decide on what to do next
3
...
The
equation will then be Risk = Severity X Likelihood, maximum
rating will be 25 (5x5)
...


Soft tissue: Soft parts of the body including tendons, ligaments,
skin, fat, nerves, muscle and blood vessels; hard tissue would be
teeth and bones
...

RICE: Rest-Ice-Compression-Elevation is the method of treatment
afterva minor injury
...
Avoid the ice
touching the skin directly
Wrap the area in an elastic bandage to decrease
swelling
Keep the injured body part raised above heart level
when posible, this may help reduce swelling

Description
Overstretched or torn caused when
muscles are overused and is common is
the legs and back
Tendon
Overstretched or torn, inflamed tendons
(tendonitis), usually happens during
Sharp activities
Dislocation Caused by a sudden force that moves the
joint out of place
Ligament Also known as a sprain, caused by the
ligaments being twisted or pulled past
their range of motion

Treatment
RICE and limited training

RICE, reduce training and rest
and painkillers if needed
RICE and go to the hospital to
relocate or opérate if needed
RICE and severe pain and lack
of movement could indicate
serious injury which could
involve operation



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