Year 9 HPE Term 2 Master Revision Guide

DRSABCD

Basic Life Support Action Plan used in medical emergencies.

SALTAPS

Protocol for on-field injury assessment to determine a player's ability to continue.

RICER

Treatment protocol for acute soft tissue injuries: Rest, Ice, Compression, Elevate, Refer.

The 5 Major Functions of the Skeleton

Shape and Support, Movement, Protection, Blood Production, Mineral Storage.

Long Bones

Bones that are longer than they are wide; examples include Femur and Humerus.

Flat Bones

Thin, flattened bones providing surface area for muscle attachment; examples include the Scapula and Sternum.

Connective Tissues

Includes ligaments (attach bone to bone) and tendons (attach muscle to bone).

Skeletal Muscle

Voluntary, striated muscle attached to bones for body movement.

Smooth Muscle

Involuntary muscle found in internal organs, controls the movement of substances.

Cardiac Muscle

Involuntary, striated muscle exclusive to the heart, responsible for pumping blood.

Agonist (Prime Mover)

The muscle that actively contracts to produce movement.

Antagonist

The muscle that relaxes while the agonist contracts.

Muscle Strain

A mild injury involving overstretched muscle fibers.

Muscle Tear

A severe injury where muscle fibers completely rupture.

Alveoli

Tiny air sacs in the lungs where gas exchange occurs.

Diaphragm

Muscle that contracts to facilitate breathing; important for inspiration and expiration.

Arteries

Blood vessels that carry oxygen-rich blood away from the heart.

Veins

Blood vessels that carry oxygen-depleted blood back toward the heart.

Capillaries

Microscopic blood vessels that connect arteries and veins and allow for gas exchange.

ATP (Adenosine Triphosphate)

The energy molecule used by cells to power physical work.

Slow-Twitch Fibres (Red Fibres)

Muscle fibers with high endurance, reliant on oxygen for energy; ideal for long-duration activities.

Fast-Twitch Fibres (White Fibres)

Muscle fibers that contract quickly with high power but fatigue rapidly; ideal for short bursts of effort.

Aerobic Energy System

Energy system that uses oxygen to produce ATP; supports prolonged, low to moderate activities.

Anaerobic Energy System

Energy system that doesn’t require oxygen; supports high-intensity, short-duration activities.

FITT Formula

Framework for designing effective training programs: Frequency, Intensity, Time, Type.

Progressive Overload

Gradually increasing physical workload to improve fitness.

Specificity

Training must mirror the demands of the specific sport for optimal performance.

Reversibility

Loss of fitness when training is reduced or stopped.