Year 9 Sport and Fitness Exam Revision

Physical Health

How well your body functions and your level of fitness, nutrition, sleep and physical activity.

Mental Health

How well you think, learn, concentrate and make decisions.

Emotional Health

Your ability to recognise, express and manage feelings.

Social Health

Your ability to form and maintain positive relationships with others.

Spiritual Health

Having a sense of purpose, values, beliefs and meaning in life.

Skull

The bone structure that protects the brain.

Vertebrae (spine)

Bones that support the body and protect the spinal cord.

Ribs

Bones that protect the heart and lungs.

Pelvis

The bone structure that supports the body's weight.

Femur

The thigh bone; the longest and strongest bone in the body.

Tibia

The shin bone.

Humerus

The upper arm bone.

Radius and Ulna

The forearm bones.

Ball and Socket Joint

A type of joint that allows movement in many directions, such as the shoulder and hip.

Hinge Joint

A type of joint that allows movement back and forth, such as the elbow and knee.

Pivot Joint

A type of joint that allows rotation, such as the neck.

Biceps

Muscles located at the front of the upper arm that bend the elbow.

Triceps

Muscles located at the back of the upper arm that straighten the elbow.

Pectorals (Chest)

Chest muscles that move the arms across the body.

Abdominals (Abs)

Muscles that support the trunk and core.

Quadriceps

Muscles on the front of the thigh that straighten the knee.

Hamstrings

Muscles on the back of the thigh that bend the knee.

Gluteal (Glutes)

Buttocks muscles that help move the hip.

Gastrocnemius (Calf)

The calf muscle, which helps point the toes and push off when walking or running.

Concentric Muscle Contraction

A contraction that occurs when a muscle shortens while producing force.

Warm-up

A routine that prepares the body for exercise by gradually increasing activity levels, heart rate, blood flow, and muscle temperature.

Sprain

An injury or damage to a ligament.

Strain

An injury or damage to a muscle or tendon.

Ligament

A fibrous tissue structure that connects bone to bone.

Tendon

A fibrous tissue structure that connects muscle to bone.

Functions of the Skeletal System

Providing bodily support, protecting internal organs, facilitating movement with muscles, producing blood cells in bone marrow, and storing essential minerals.

Heart Rate Response to Exercise

Beats faster and pumps more forcefully to deliver increased oxygen and nutrients to working muscles while accelerating waste removal.

Breathing Response to Exercise

Increases in rate and depth to supply greater volumes of oxygen for energy production and remove excess carbon dioxide.

Blood Redistribution during Exercise

The redirection of blood flow away from inactive organs directly toward working skeletal muscles to meet elevated oxygen demands.

Safe Landing Technique

Bending the knees and hips, landing softly on the balls of the feet before lowering the heels, and keeping the chest upright with knees aligned over toes.

Injury Reduction from Landing Technique

Absorbs impact forces through the hips, knees, and ankles to reduce stress on joints and lower the risk of sprains and strains.

Joints Involved in a Squat

The hip (ball and socket joint), the knee (hinge joint), and the ankle (hinge joint).

Sport Integrity

The commitment to honest competition, fair play, ethical behaviour, and respect for rules, officials, and fellow athletes.

World Anti-Doping Agency (WADA)

The international independent body that coordinates and monitors the global fight against doping in sport.

Sports Integrity Australia (SIA)

The national agency responsible for protecting Australian sport from integrity threats such as doping, match-fixing, and athlete mistreatment.

Role of Carbohydrates in Sport

Acts as the body's primary and most accessible energy source to fuel working muscles during moderate to high-intensity exercise.

Role of Protein in Exercise

Supplies amino acids essential for repairing microscopic muscle tears, rebuilding tissue, and promoting recovery after activity.

Role of Water in Exercise

Maintains blood volume, regulates core body temperature through sweat production, and prevents dehydration and premature fatigue.

Positive Self-Talk

The practice of using constructive, supportive internal dialogue to enhance confidence, maintain focus, and manage competitive anxiety.

Visualisation

The mental rehearsal of a motor skill, routine, or performance scenario to improve neural pathways, focus, and competitive execution.

Active Recovery

Low-intensity exercise performed immediately after strenuous physical exertion to maintain blood circulation, clear metabolic waste, and reduce muscle soreness.