PE Paper 1

Give the functions of the skeleton

• Protection of vital organs

• Structure+ support

• Movement

• Blood cell production

• Mineral storage

Bone classification

Long bones:enable gross movement

e.g. humerus,tibia

Short bones:allows finer controlled movement and provide support and stability

e.g. carpals,tarsals

Flat bones: protect organs

e.g. ribs,cranium,sternum

Name the 14 bones and their location

• Cranium- head

• Vertebrae- back

• Scapula-back

• Ribs- rib cage

• Humerus-arm

• Sternum- rib cage

• Radius-arm

• Ulna-arm

• Pelvis-abdomen

• Femur- leg

• Patella-knee

• Fibula-leg

• Tibia-leg

• Talus-foot

Location of the 13 main muscles

• Rotator cuffs

• Pectorals

• Biceps

• Abdominals

• Hip flexors

• Quadriceps

• Tibialis anterior

• Deltoid

• Triceps

• Latissimus dorsi

• Gluteals

• Hamstring

• Gastronemius

  
  

Function of the rotator cuffs

Rotation at the shoulder

Function of the pectorals

Adduction of the arm and movement like pushing and lifting the arm

Function of the biceps

Flexion of the arm

Function of the abdominals

Flexion of the vertebrae

Function of the hip flexors

Flexion of the leg at the hip

Function of the hip flexors

Extension of the leg at the knee.

→ involved in circumduction

Function of the hip flexors

Extension of the leg at the knee.

→ involved in circumduction

Function of the deltoid

Allows movement in the arms in different directions

Function of the tricep

Extension of the arm

Function of the latissimus dorsi

Adduction,extension and rotation of the arm

Function of the gastronemius

Enables planter flextion

Function of the hamstring

Ending the knee and movement of the hip

Antagonist muscle pairs

• The agonist is the prime mover which contracts

• The agonist is the muscle which relaxes

Antagonist muscle pairs

• The agonist is the prime mover which contracts

• The agonist is the muscle which relaxes

Elbow joint

Movement: flexion Agonist: bicep Antagonist: tricep

Movement: extension Agonists:tricep Antagonist: bicep

Isometric+isotonic muscle contractions

Isometric: here the muscle is contracted, but the length remains the same e.g. holding a hand stand.

Isotonic: the muscle moves under pressure. It shortens and lengthens e.g. a press up. When the muscle shortens, this is concentric and when it lengthens, this is an eccentric contraction

What is health?

A state of complete emotion,physical and social wellbeing not merely the absence of disease or infirmity

What is fitness?

The ability to meet the demands of the environment

Agility

The ability to change direction quickly whilst in control of the movement

Balence

The ability to keep your centre of mass over the base of support

Cardiovascular fitness

The ability of the heart and lungs to deliver oxygen to the working muscle

Co-ordination

The ability to use two or more parts together smoothly and efficiently

Flexibility

The range of movement possible at a joint

Muscular endurance

The ability of a muscle group to undergo repeated contractions, avoiding fatigue

Power

The ability to do strength performances quickly→ strength x sped to create fast high intensity movements

Reaction time

The time taken to respond to a stimulus

Speed

Maximum rate at which an individual is able to perform a movement/cover a distance in a period of time

Strength

The ability to overcome a resistance. It requires a force to be applied to a muscle or muscle group

What is the difference between quantitive and qualitative data?

Quantitive is numbers and qualitative is opinions on performance

Why do we do fitness testing?

• to identify strengths and weaknesses in a performance/the success of a training program

• to monitor improve improvement

• to show a starting level of fitness

• to compare against norms of the group/national averages

Agility- Illinois agility test

1. Set up the test shown in the diagram

2. Lie down on your front with your head by the start this is known as the superman position

3. when instructed to go the stopwatch starts and run the course

4. Once finished, stop the stopwatch

5. Compare your score to the National averages table

Balance – standing stalk test

1. Stand on one foot and place your hands on your hips

2. Raise up on your tip toes

3. Stand in position for as long as possible

4. Once the balance is broken, stop the timer

5. Compare time to the national averages table

Cardiovascular endurance – multistage fitness test

1. Set up markers 20m apart

2. The multistage fitness test track should be started when you begin

3. You must run between the markers

4. The time between the beeps reduces

5. After missing a beep, you were given a warning, and second time you are out

6. Compare your score to national averages table

Coordination– wall toss test

1. measure a cone on the floor, 2 m away from the wall

2. start with the ball in your left hand

3. Throw the ball against the wall, using the underarm, throw and catch with the right arm

4. Repeat for 30 seconds, and if the ball is dropped, the score is reset, but the time it continues

5. Compare your score to the national averages table

Speed – 30 meter sprint

1. Set out two cones, 30 m apart

2. Run as fast as you can, from the start the end

3. Once past, the end, stopwatch should be stopped

4. Compare your score to the national averages table

Reaction time – ruler drop test

1. Stand with your hand open around the ruler, with 0 cm mark between thumb and forefinger

2. assistant hold and dropped the ruler.

3. catch the ruler as quick as possible

4. record result in compare to a rating chart.

Strength- hand grip dynamometer

1. Adjust the grip to your hand

2. keep your arms beside you at the right angle to your body

3. squeeze the handles hard as you can

4. record results in the parts of the rating charts

Muscular endurance – sit up bleep test

1. Why are the mat knees bent feet on the floor, your hands across your chest and shoulders

2. start audio recording

3. sit up until you can no longer continue

1. record results and compare to a rating chart

Flexibility – sit and reach test

1. Sit with your legs straight and the soles of your feet flat against the box

2. with palms face down one hand on top of the order, stretch and reach as far out out as possible

3. record results and compare to a rating charts

Power – vertical jump test

1. Stand side onto the wall feet flat on the floor, marked the highest points that the tips of your fingertips can reach

2. holding a piece of chalk jump as high as you can

3. mark on the wall the top of your jump

4. measure the distance between the first and the second

Advantages of fitness testing

• to inform training requirements

• to motivate/set goals

• to provide a variety in the training programs

Limitations to fitness testing

• Tests are often not sport specific/too general.

• They do not replicate the movements of the activity.

• They do not replicate competitive conditions required in sport

• May do not use direct measuring

• They must be carried out with correct procedures to increase validity.

What is continuous training?

Sustained excessive without rest, improving cardiovascular and muscular endurance. It last for at least 20 minutes.

What are the advantages and disadvantages of continuous training?

Advantages: no equipment or facilities, has many heath benefits and can be done alone

Disadvantages: boring, no change of pace and can cause impact injuries

What is fartlek training?

A form of continuous training that varies in pace and terrain. It is both aerobic and anaerobic, and can improve cardiovascular and muscular endurance.

What are the advantages and disadvantages of fartlek training?

Advantages: no equipment or facilities needed, change of pace can be more interesting and can be done on your own

Disadvantages: high intensity can be avoided, and a safe route may be hard to find

What is circuit training?

Contains stations organised in a circuit, they can be skill or fitness based. Intensity is measured by circuits, time or repetitions. Can be adapted to improve all types of fitness

What are the advantages and disadvantages of circuit training?

Advantages: variety of stations generates interest, can be skill or of fitness, they can easily be adapted

Disadvantages: equipment can be costly and can be time consuming to set up

What is interval training?

High intense exercise followed by periods of rest to recover. Usually anaerobic and can be used in a variety of different locations.

What are the advantages of interval training?

Advantages: can be used to improve health and fitness (aerobic and anaerobic) and no equipment needed

Disadvantages: can be repetitive and boring and you need to plan and keep track of sets

What is plyometric training ?

Maximum intensity involving jumping/bounding. It involved and eccentric contraction (muscle lengthens) immediately followed by a concentric (muscle shortens.)

What are the advantages and disadvantages of plyometric training?

Advantages: develops power quickly and no equipment is needed.

Disadvantages: can cause injury due to high intensity

What is weight training?

Form of interval training which involves reps and sets. The weight provides resistance. Can be done using free of fixed weights

What are the advantages and disadvantages of weight training?

Advantages: can target specific areas of the body

Disadvantages: can cause injury with wrong technique, a spotter is needed with free weights and can be expensive.

What is altitude training?

Altitude training is the practice of training at high elevations to improve athletic performance by increasing the body oxygen-carrying capacity

Advantages and disadvantages of altitude training?

Advantages: increases red blood cell production, hemoglobin concentration, and oxygen-carrying capacity, significantly improving aerobic endurance upon returning to lower altitudes

Disadvantages: reduced training intensity, fatigue, potential altitude sickness, costly travel, l

Training intensities

Aerobic training zone: 60%-80% of max heart rate

Anaerobic training zone: 80%-90% of max heart rate

What is the equation to work out max heart rate?

220 - age

What is alveoli?

Tiny air sacs at the end of the bronchioles. There are millions in the lungs.

• Structure of Alveoli

• Surrounded by capillaries so excellent blood supply

• huge total surface area, very thin, moist cell walls, making diffusion easy

• short distance for diffusion

• What is gaseous exchange?

• CO2 (high concentration) from blood in capillaries moves into alveoli to breathe out.

• O2 (high concentration) moves from alveoli into red blood cells and capillaries.

• All gases move from high to low concentrations

What is the process of air and gaseous exchange?

1. Gases move from areas of high concentration to areas of low concentration. If there is more oxygen in the alveoli than the capillaries, oxygen will move into the capillaries

2. Oxygen is diffused into the blood. It binds with the haemoglobin in the blood to form oxyhaemoglobin

3. Oxyhaemoglobin is transported to the working muscles where is is used for aerobic activity

4. During aerobic activity carbon dioxide is produced. This is taken out of the muscles by haemoglobin

What is aerobic respiration?

• Uses oxygen for energy production

• Includes activities that are of a long duration

• Includes activities of a moderate intensity

• The heart and lungs can supply all the blood and oxygen to the working muscles to produce energy aerobicly

What are sports that are classed as aerobic exercise?

• Long distance cycling

• Marathon running

• Triathlon

• Long distance rowing

What is the equation for aerobic respiration?

Glucose+ O2 → CO2+ H2O+ Energy

What is anaerobic exercise?

• Does not use oxygen for energy production

• Include activities that are of a short duration

• Includes activities that are of a high intensity

• The heart and lungs cannot supply blood and oxygen to muscles fast enough to use so energy is produced anaerobicly

What is EPOC?

EPOC is the additional amount of oxygen consumed after anaerobic exercise. Sometimes EPOC is referred to as oxygen debt.

• It refers to the amount of oxygen needed to recover after exercise

• It enables lactic acid to be converted to glucose, carbon dioxide and water

• It explains why we breathe deeply and quickly after vigorous exercise

Give the reason for EPOC

• The resting requirement identifies how much oxygen is required at rest

• When we start to exercise the demand for oxygen increases. It taken times to get the oxygen to the working muscles, not all the oxygen can be provided (anaerobic) we get an O2 deficit

• When we stop exercising the demand for oxygen remains higher (to pay back the deficit) this is EPOC

Name 5 ways to recover after vigorous exercise

1. Cool down

2. Massage

3. Ice baths

4. Manipulation of diet- carbohydrates

5. Rehydration

Explain cool downs

A cool down is important after vigorous exercise. Light exercise and stretching helps to keep the breathing/heart rate elevated ensures blood flow to the muscles which helps convert the lactic acid to glucose, carbon dioxide to water to prevent muscle soreness.

Who would benefit from cool downs?

Any sports players after vigorous exercise

Explain massages

A massage helps the delayed onset of muscular soreness (DOMS). This is when muscle soreness does not happen immediately but one or two days after a period of intense exercise. The massage:

• reduces inflammation of a tender area

• increases blood flow, so increases oxygen delivery to the muscles which helps the removal of lactic acid

Who would benefit from massages and why?

Games players may use an ice bath after an intense match to help recovery

Explain ice baths

Getting into ice baths 5-10 minutes after intense exercise helps:

• Aid and repair micro tears in muscle fibres preventing DOMS

• Reduces swelling of an injured area

• When you get out an ice bath the warmer temperature dilates blood vessels which allows oxygenated blood to rush to the muscles removing lactic acid and other waste products

Who would use ice baths and why?

Games players may use an ice bath after an intense match to help recovery

Explain manipulation of diet

Food high in carbohydrates should be consumed soon after exercise. This should replace glycogen stores

Who would need to manipulate their diet?

Endurance athletes such as runners

Explain rehydration

Water or isotonic drinks should be consumed soon after exercise. This aims to replace fluids that are lost during exercise and prevent dizziness and nausea that are symptoms of dehydration.

Who should benefit from rehydration?

Any performer that sweats needs to rehydrate

What are the immediate effects that happen during exercise ?

Getting hot, getting sweaty, having red skin, increased depth and rate of breathing and increased heart rate.

What are the short term effects that happen 24-36 hours after exercise?

Tiredness and fatigue, light headedness, nausea, aching muscles, cramp and DOMS

What are the long term effects that happen over month and year of exercise?

Change in body shape, improved stamina, increased size of heart and lower resting heart rate.

What is cardiac hypertrophy?

Increased size of heart

What is bradycardia?

A lower resting heart rate due increased fitness levels

What type of a joint is the ankle?

Hinge joint

What type of joint is the knee?

Hinge joint

What type of joint is the hip?

Ball and socket joint

What type of joint is the shoulder joint?

Hinge joint

What are lever systems?

Lever systems help you move. They can increase the amount you can lift or speed in which you can move something.

Give the description of 1st class lever systems

The fulcrum is surrounded by the effort and the load

Give an example of a 1st class lever system

Heading a ball

What are the advantages of 1st class lever systems?

Will vary depending on the distance of the load and the effort from the fulcrum

Give the description of 2nd class lever systems

The load is surrounded by the fulcrum and the effort

Give an example of a 2nd class lever system

Calf raises

What are the advantages of 2nd lever system?

Able to lift heavier loads owning to its large effort arm

Give the description of 3rd class lever systems

The load is surrounded by the fulcrum and the effort