PE - Paper 1 - Key terms

Strength

The amount of force that a muscle can apply against a resistance

Speed

The rate at which someone can cover a distance in a given amount of time

Power

The product of strength and speed

Flexibility

The amount of movement possible at a joint

Coordination

The ability to use two or more parts of the body together effectively

Muscular Endurance

The ability to repeatedly use the muscles for a long period of time without getting tired

Cardiovascular Endurance

The ability to use the heart and lungs to supply oxygen to the working muscles

Balance

The ability to keep the body's centre of mass over a base of support

Reaction Time

The time taken to respond to a stimulus

Agility

The ability to change direction quickly whilst maintain speed and control

Flexion

When you decrease the angle at a joint

Extension

When you increase the angle at a joint

Abduction

Movement away from the midline of the body

Adduction

Movement toward the midline of the body

Rotation

The circular movement of a joint

Plantar Flexion

Pointing toes towards the ground

Dorsiflexion

Flexing toes towards the body

Altitude Training

Aerobic training high above sea level, where oxygen levels are lower. It is used to increase aerobic fitness quickly. e.g. marathon runner

Fartlek Training

Combinations of different intensities, aerobic and anaerobic body system, 80-100% HR for 1 min followed by 50% HR for 1 min. e.g. team games

Continuous Training

Steady pace, moderate intensity, at least 30 mins, aerobic body system (slow twitch muscle fibres). e.g. cycling

Interval Training

Periods of work followed by periods of rest, anaerobic exercise (fast twitch muscle fibers), increase intensity by: decreasing rest, using weight. e.g. long jump

Plyometrics

Training to increase power. Exercises cause the muscle to lengthen (eccentric action) before a maximal muscle shortening (concentric action). e.g. high jumps as they need strength and speed during the jump

Circuit Training

Different types of exercise are completed one after another to improve strength, muscular endurance and power. e.g. rowing

Static Stretching

Hold for at least 30 seconds, increase flexibility by stretching muscles.

Weight Training

Using weights in order to increase muscular endurance and strength, have to apply progressive resistance to improve. e.g weightlifting

Sagittal plane

Left and right

Transverse plane

Top and bottom

Frontal plane

Front and back

Sagittal axis

Runs from the front to the back (through the stomach)

Transverse axis

Runs from side to side (the side of your stomach)

Longitudinal axis

Runs from the top of the head to the toes

Isotonic

One muscle contracts or lengthens during the exercise

Isometric

The muscles do not move during the exercise

Eccentric

The muscle that lengthens

Concentric

The muscle that contracts

Mechanical advantage

When a levers effort arm is longer than the load arm. They can move a larger load with relatively low effort. e.g. basketball players. effort/load = mechanical advantage

Purposes of a warm up

Injury prevention, increase range of movement, increase core temperature, prepares the mind, gradually increases heart rate

Stages of a warm up

Pulse raiser, stretching, sport specific exercise

Purpose of a cool down

Prevent DOMS, removes lactic acid, allows the body to recover

Stages of a cool down

Gentle aerobic work, static stretching

Support/shape

Provide rigid frame, supports soft tissues like skin and provides good posture

Protection

Bones are used to protect vital organs like the brain and heart. Allows you to perform well without fear of serious injury

Movement

Muscles are attached to bones via tendons and bones can move using joints

Red blood cell production

Some bones contain bone marrow which makes the components of blood. Red blood cells are important during exercise as they transport oxygen to the working muscles

Mineral storage

bones store calcium and phosphorus which help with bone strength and also he with muscle contractions

Long bones

Used for large gross movements (e.g. femur and humerus)

Short bones

Used for smaller, fine movements (e.g. bones in the hand and ankle)

Flat bones

Protect internal organs (e.g. ribs)

Irregular bones

Protect bones and tendons (e.g. vertebrae and patella)

Ball and socket joint

Allow for flexion, extension, adduction, abduction and rotation (e.g. hip and shoulder)

Hinge joint

Allows for flexion and extension only (e.g. knee and elbow)

Ligaments

attach bone to bone

Tendons

attach muscle to bone

Cartilage

Acts as a cushion between bones to prevent damage, prevents friction (bones rubbing)

Synovial joint

freely movable joint

Synovial fluid

lubricates the joint (between and around the cartilage)

Agonistic muscle pair

2 muscles that work against each other (e.g. bicep and tricep, hip flexor and gluteals, hamstring and quadricep)

Agonist

The muscle that contracts (prime mover)

Antagonist

The muscle that lengthens/relaxes

4 chambers of the heart

right atrium, right ventricle, left atrium, left ventricle

Function of the heart

to act as a pump to send blood around the body

Journey of blood around the heart

Vena cava, right atrium, right ventricle, pulmonary artery, lungs, pulmonary vein, left atrium, left ventricle, aorta

Diastole

When heart relaxes and fills with blood

Systole

When heart contracts and pumps blood out

Arteries

carries oxygenated blood away from the heart. they are thick, have muscular walls and carry blood at high pressure

Veins

Carry deoxygenated blood back to the heart. they have valves, thinner walls with less muscle as they carry blood at a low pressure

Capillaries

Microscopic vessels which exchange gases and nutrients. very thin walls and a large surface area to let exchange happen easier and quicker.

Red blood cells

carry oxygen and transport it around the body (also carry carbon dioxide back to the lungs)

Haemoglobin

The protein that stores oxygen and carbon dioxide in the red blood cells.

Oxyhemoglobin

combination of hemoglobin and oxygen

White blood cells

Fight against disease

pathway of air

nose/mouth, trachea, bronchi, bronchioles, alveoli

Gaseous exchange

Occurs in the alveoli and uses diffusion to exchange oxygen and carbon dioxide. The conc. of CO2 is higher in the blood capillaries so it is diffused into the alveoli to be breathed out. The conc. of O2 is higher in the alveoli so it is diffused into the capillaries to be transported around the body

Inhalation

breathing in, the diaphragm and intercostals contract to move ribs up and out to decrease air pressure in the lungs

Exhalation

breathing out, the diaphragm and intercostals relax to move the ribs down and in to increase air pressure in the lungs (forcing air out)

FITT principle

Frequency, Intensity, Time, Type

Frequency

How often you exercise

Intensity

How hard you exercise

Time

How long you exercise for

Type

what kind of exercise you do

SPORT principle

Specificity, progressive overload, reversibility, tedium

How to calculate max heart rate

220 - age

Aerobic target zone

60-80% of maximum heart rate (0.6 and 0.8)

Anaerobic target zone

80-90% of maximum heart rate (0.8 and 0.9)

Specificity

Training should be relevant and appropriate to the sport

progressive overload

gradually increase the amount of overload so that fitness gains occur without injury

Reversibility

When training is stopped, the training effect is quickly lost

tedium

there needs to be variety to prevent boredom

Wall toss test

coordination - throwing a ball against a wall, alternating catching hand and seeing how many times you can throw and catch it in 30 seconds

Sit and reach test

flexibility - using a box and reaching as far forward as you can

Ruler drop test

reaction time - having someone drop a ruler between you thumb and finger randomly to measure how quixkly you catch it

Multi-stage fitness test

cardiovascular endurance - using a series of timed bleeps and trying to cover the distance before the next bleep as they get gradually quicker and quicker

30m sprint test

speed - running 30m as fast as you can be record the time it takes

Illinios Agility Test

agility - setting out a course using cones and record how long it takes you to complete it (the course should mean you are constantly changing direction)

One rep max

maximal strength - finding the heaviest weight you can lift safely and completing the exercise only doing one rep

Vertical jump test

power - put chalk on your fingertips and jump as high as you can, marking when you jumped and then measuring the distance between the floor and chalk mark

Sit-up bleep test

muscular endurance - sitting up before the next bleep

Handgrip dynamometer test

strength - using a dynamometer, grip as hard as you can for 5 seconds and it will record how strong it was

Stork stand test

balance - standing on one leg with a raised heel and timing how long you can hold it

Tidal volum

amount of air you breathe in or out in one normal breath