Component 1: Fitness and body systems

Completed flashcard set

Name the key functions of the skeleton and how they are beneficial to performance/ give examples

• protection of vital organs

  • protects soft tissues from physical damage and reduces the risk of serious injury. eg. headering the ball in football, your skull protecting your brain if an opponent raises their hockey stick

• muscle attachment

  • they provide an area for muscles to attach so that when muscles contract, they can pull the bones to cause movement

• forms joints for movement

  • allow movement to occur, and also create levers which create mechanical advantages (allow the performer to generate more force with less effort, move a load faster)

• production of blood cells in bone marrow (platelets, red and white blood cells)

  • platelets are needed to clot blood if the skin is cut to stop blood flow, red blood cells transport oxygen to working muscles, white blood cells help fight disease and infection

• storage of minerals (calcium and phosphorus)

  • allowing the body to maintain essential functions even when dietary intake is low

Name the classifications of bones and give their purposes

• Long

  • Aid movement by acting as levers, giving the body a mechanical advantage

• Short

  • Weight bearing and provide support

• Flat

  • Provide protection and a broad surface for muscle attachment

• Irregular

  • Provide protection and a place for muscle attachment

For all the bones in the body (that you have to know at GCSE), organise them into their classification of bone

Long bones, short bones, flat bones, irregular bones

Long bones:

• Humerus

• Femur

• Radius

• Ulna

• Metacarpals

• Phalanges

• Tibia

• Fibula

• Metatarsals

Short bones:

• Carpals

• Tarsals

• Patella (support and stability)

Flat bones:

• Cranium

• Ribs

• Scapula

• Sternum

• Clavicle

Irregular bones:

• Pelvis

• Vertebrae

Get a diagram of a skeleton and label all of the bones

Name the regions of the vertebral collumn

There are five regions:

• Cervical

• Thoracic

• Lumbar

• Sacrum

• Coccyx

can this l s c

What are joints?

A joint is the place where two or more bones meet; it is where movement can occur

Name and explain the different types of movement at joints and what type of joints they occur at

• Flexion: the angle at the joint decreases

  • Hinge, ball and socket, condyloid

• Extension: the angle at the joint increases

  • Hinge, ball and socket, condyloid

• Abduction: the movement of a limb away from the midline of the body

  • Ball and socket

• Adduction: the movement of a limb towards the midline of the body

  • Ball and socket

• Rotation: when the bone at a joint moves around its own axis, making a circular movement (allowing the largest range of movement)

  • Ball and socket

• Circumduction: movement in the shape of a cone

  • Ball and socket

• Plantar flexion: movement of the foot downwards, pointing the toes

  • Ankle, hinge joint

• Dorsi flexion: movement of the foot upwards towards the shin

  • Ankle, hinge joint

Name the different types of joints, where they are located and the movement available at them

Hinge joint (knee, elbow, ankle):

• Flexion

• Extension

At the ankle: dorsi flexion, plantar flexion

Ball and socket joint (shoulder, hip):

• Flexion

• Extension

• Rotation

• Circumduction

• Abduction

• Adduction

Pivot joint (neck - atlas and axis (two vertebrae bones located at the base of the skull)):

• Rotation

Condyloid joint (wrist):

• Flexion

• Extension

• Circumduction

What are ligaments and tendons and what are their roles in sport?

Ligaments are connective tissue that join bone to bone

• stabilise joints (preventing the bone from moving too far in the wrong direction)

• prevent unwanted movement that might cause an injury

Tendons are connective tissue that join muscle to bone

• holds the muscle to the bone so that when the muscle contracts the muscle can pull on the bone and cause movement at joints, so transmit force

Name the three different types of muscle, their locations and their purpose in sport

Cardiac muscle:

• Cardiac muscle forms the heart

• Cardiac muscle is not consciously controlled, so continues to pump blood around the body to deliver oxygen and nutrients to muscles during exercise without performers having to think about it; allows players to focus purely on performance

Voluntary muscle:

• Skeletal muscles that attach to the skeleton by tendons

• Under conscious control, so we can move them when we want to, allowing movement and coordination

Involuntary muscle:

• Found in blood vessels and digestive system (stomach + intestines)

• Involuntary muscles are not consciously controlled, so they contract automatically when required to by the body (eg. vasoconstriction of the blood vessels during vascular shunting to help regulate blood flow away from low priority processes and towards muscles during exercise); vascular shunting, digestion.

Get a diagram of human muscular anatomy and label all of the muscles

Name all of the muscles in the body, state their locations and function

Remember! When asked to state a range of motion, state the entire movement (eg. knee flexion to knee extension, shoulder adduction to shoulder abduction).

• Deltoid:

  • Top of the shoulder

  • Abduction of the arm at the shoulder

• Latissimus dorsi:

  • Side of the back

  • Adduction of the arm at the shoulder

• Pectoralis major:

  • Front of upper chest

  • Adduction of the arm at the shoulder

• External obliques:

  • Between lower ribs and abdomen

  • Rotation of the trunk, flexion of the trunk

• Biceps:

  • Front of upper arm

  • Flexion of the arm at the elbow

• Triceps:

  • Back of upper arm

  • Extension of the arm at the elbow

• Quadriceps:

  • Front of upper leg

  • Extension of the leg at the knee

• Hamstrings:

  • Back of upper leg

  • Flexion of the leg at the knee

• Gastrocnemius:

  • Back of lower leg

  • Plantar flexion at the ankle

• Tibialis anterior:

  • Front of lower leg

  • Dorsi flexion at the ankle

• Hip flexion:

  • Very top of the upper leg

  • Flexion of the leg at the hip

• Gluteus maximus:

  • Buttocks

  • Extension of the leg at the hip

Explain what antagonistic pairs are

Muscles in antagonistic pairs work together to provide movement of the joints.

When one muscle contracts, the other relaxes to create movement.

The muscle contracting is the agonist, the muscle relaxing is the antagonist.

Muscles are connected to bones by tendons; when they contract they pull on the tendon, which pulls on the bone which creates movement.

Name the antagonistic pairs

• Biceps + triceps

  • Flexion and extension of the arm at the elbow

• Quadriceps + hamstrings

  • Flexion and extension of the leg at the knee

• Gastrocnemius + tibialis anterior

  • Dorsi flexion and plantar flexion at the ankle

• Hip flexors + gluteus maximums

  • Flexion and extension of the leg at the hip

Name the different types of skeletal muscle and their characteristicd

Fast twitch (IIa, IIx) or slow twitch (type 1)

Slow twitch type 1:

• Low force of contraction

• Slow speed of contraction

• High resistance to fatigue due to high oxygen supply due to high capillary network

• Respire aerobically

Fast twitch type IIa:

• High force of contraction

• Fast speed of contraction

• Low resistance to fatigue due to low oxygen supply due to medium capillary network

• Respite both aerobically and anaerobically

Fast twitch type IIx:

• Maximal force of contraction

• Very fast speed of contraction

• Very low resistance to fatigue due to very low oxygen supply due to low capillary network

What does the cardiovascular system consist of?

• The blood: the medium that the gases, blood cells, glucose and nutrients are transported in

• The blood vessels: the structures that carry the blood

• The heart: the organ that circulates blood around the body by squeezing blood out to the blood vessels each time it beats

Why do the muscles need oxygen during physical activity?

• For aerobic respiration where glucose is broken down to release large amounts of energy for muscle contraction during physical activity with carbon dioxide and water as byproducts.

• Remove oxygen debt (breakdown the build up of lactic acid from anaerobic respiration) and replenish oxygen stores. Oxygen debt causes muscle fatigue, cramping and weaker muscle contraction

Give the functions of the cardiovascular system

• Transport of oxygen (to muscles and organs; oxygen is needed to release energy for physical activity)

• Transport of carbon dioxide (away from muscles and organs to be excreted as it is a byproduct of respiration)

• Transport of nutrients (to muscles and organs for cell reactions, including respiration)

• Clotting of open wounds (platelets clot wounds by gathering at the site of the cut to form a plug and prevent blood loss)

• Regulation of body temperature (body temperature raises during physical activity because heat is released during respiration; blood vessels perform vasodilation and vasoconstriction)

Explain how the cardiovascular system regulates body temperature

When the body temperature rises:

• The blood vessels under the skin increase in diameter (vasodilation) to increase blood flow to the capillaries under the skin so that heat can radiate and be lost from the skin

When the body temperature drops:

• The blood vessels under the skin decrease in diameter (vasoconstriction) to decrease blood flow to the capillaries under the surface of the skin so that less heat is lost by radiation from the skin

Describe the pathway that blood takes through the heart.

Name each component of the heart and explain its role in maintaining blood circulation during physical activity.

Heart is flipped!

(Atrium - staircase takes up, upper chamber)

Tricuspid valve is near right chambers.

• Vena cava

  • The main vein bringing dexoygenated blood from body tissues back to the heart so that it can be pumped to the lungs to collect oxygen

• Right atrium

  • Receives deoxygenated blood from the body via the vena cava

• Tricuspid valve

  • Valve on the right side of the heart, in between the right atrium and the right ventricle

• Right ventricle

  • Receives deoxygenated blood from the right atrium through the tricuspid valve

• Semilunar valve

• Pulmonary artery

  • Receives deoxygenated blood from the right ventricle and carries it to the lungs to receive oxygen

• Lungs

  • Provide oxygen to the blood

• Pulmonary vein

  • Brings oxygenated blood from the lungs to the left atrium

• Left atrium

  • Receives oxygenated from the lungs via the pulmonary vein

• Bicuspid valve

  • Valve on the left side of the heart, in between the left atrium and the left ventricle

• Left ventricle

  • Receives oxygenated blood from the left atrium via the bicuspid valve

• Semilunar valve

• Aorta

  • Aorta is the main artery and it carries oxygenated blood away from the left atrium to the working muscles so that they can receive oxygen

The chambers contract to force blood through.

Describe the structure of all blood vessels and how this relates to its function and importance in physical activity

Arteries, veins, capillaries

Arteries:

• Structure: Thick muscular walls, elastic walls, small lumen

• Functions: Carry blood at high pressure away from the heart, mainly carries oxygenated blood (except from the pulmonary artery which carries dexoygenated blood to lungs from heart)

• Importance: Blood pressure increases during physical activity as the working muscles demand more oxygen. Muscles in the walls of the artery contract and relax automatically, forcing blood through at a high pressure.

Veins:

• Structure: Thin walls, large lumen, contain valves

• Functions: Carry blood at a low pressure towards the heart, mainly carries deoxygenated blood (except from the pulmonary vein which carries oxygenated blood from the lungs to the heart)

• Importance: Wide lumen allows blood to pass through more easily and valves prevent back flow due to low pressure, allowing the deoxygenated blood to return to the heart

Capillaries:

• Structure: One cell thick walls, small lumen

• Functions: Link smaller arteries with smaller veins, carry blood at a very low pressure, allow exchange of substances between bloodstream and tissues

• Relevance: Allow gaseous exchange; walls are very thin to allow gases and nutrients to pass through them, getting oxygen to the muscles and removing carbon dioxide to be excreted

What is the term for the redistribution of blood flow during physical activities, explain why it is needed and explain the mechanisms that allow this.

Vascular shunting is the body’s process of redistributing blood flow from less active areas to more active areas (eg. from digestive system to working muscles during exercises so that muscles get sufficient oxygen needed for aerobic respiration).

• Vasoconstriction

  • The narrowing of the blood vessels to restrict blood flow to some areas of the body

• Vasodilation

  • Widening the blood vessels, increasing blood flow to some areas of the body

Name the four main components of blood, their importance and function in sport

Red blood cells, white blood cells, plasma, platelets

Red blood cells:

• Carry oxygen and remove carbon dioxide

  • Oxygen binds to the haemoglobin in the red blood cells and is transported by the plasma to working muscles where it is needed for aerobic activity

  • Carbon dioxide produced is transported away from the muscles either attached to rbc or in the plasma.

White blood cells:

• Help to fight infection

  • Prevent diseases and infection allowing athletes to continue to train and compete

Plasma:

• Transports blood cells, platelets and nutrients to different parts of the body

Platelets:

• Stop bleeding from open wounds by forming a blood clot; prevents further blood loss and allows an athlete to continue performing during an event

Describe the composition of inhaled air and exhaled air, explain the reason for the differences

Inhaled air:

• Nitrogen 78%

• Oxygen 21%

• Carbon dioxide 0.04%

Exhaled air:

• 78%

• 16%

• 4%

Reasoning:

• Nitrogen gas does not go down or up as it is not used or produced by the body

• Oxygen decreases as it’s used for energy production or recovery, so there is less to breathe out

• Carbon dioxide increases as it is produced as a by-product of energy production

What is vital capacity and tidal volume?
How do these change during exercise?

Vital capacity: the maximum amount of air the lungs can expire after the maximum amount of air they can inspire

Tidal volume: the amount of air inspired or expired in a normal breath

Tidal volume and breathing rate increase:

• need to inhale more oxygen so it can diffuse into blood for additional energy production and removal of lactic acid

• need to expire the additional carbon dioxide produced during energy production

Describe the role of the:

• Lungs

• Bronchi

• Bronchioles

• Alveoli

• Diaphragm

and their role in the movement of oxygen and carbon dioxide into and out of the body

• Lungs:

  • Allow the movement of air into and out of the body

• Bronchi:

  • Allows air to travel through into the bronchioles into the lungs/ out of the lungs

• Bronchioles:

  • Carry the air from the bronchi to the alveoli/ from the alveoli to the bronchi

• Alveoli:

  • Allows the exchange of oxygen and carbon dioxide

• Diaphragm:

  • During inspiration, the diaphragm contracts and flattens, increasing more space in the chest cavity to decrease the pressure of air in the lungs, causing air to flow in

  • During expiration, the diaphragm relaxes and returns to a dome shape, making the chest cavity smaller and increasing the pressure of air in the lungs, forcing the air out

Describe the structure of alveoli and how they relate to their function

• Very tiny air sacs

  • Maximises surface area to increase rate of gas exchange

• Very thin walls

  • Short diffusion pathway, increasing rate of gas exchange

• Surrounded by capillaries

  • Maintain a high concentration gradient, increasing rate of gas exchange

Describe the two types of energy production and what kind of activities they are used for

• Aerobic respiration

  • Oxygen + glucose →carbon dioxide + water

  • Long duration, moderate intensity

• Anaerobic respiration

  • Glucose →lactic acid

  • Short duration, high intensity

What is the impact of anaerobic respiration?

Glucose →lactic acid

Lactic acid is produced as a by product of when glucose is broken down without oxygen during anaerobic respiration.

Without oxygen, lactic acid will accumulate in blood and muscle tissue, causing muscle fatigue and cramps, causing them to work less efficiently thus causing a drop in performance

What are the specific energy sources for specific types of activity?

Aerobic and anaerobic:

• Carbohydrates

  • Don’t require oxygen to be broken down into glucose

  • Don’t release as much energy as fats

  • Easier to break down, therefore releasing energy more quickly

Aerobic:

• Fats

  • Require oxygen to be broken down into glucose

  • Release large amounts of energy for exercise

  • Harder to break down, releasing energy more slowly

Describe the short-term effects of exercise on the muscular system

Anaerobic respiration:

• Muscle fatigue due to increased acidity in cells as a result of reactions taking place to release required energy

• Lactate accumulation in muscle tissue and bloodstream due to lack of oxygen, causing muscles to contract less efficiently and thus a reduction in performance

What is stroke volume and cardiac output?

Stroke volume: volume of blood leaving heart per beat

Cardiac output: volume of blood leaving heart per minute

Describe the short-term effects of exercise on the cardio-respiratory system

• Increase in heart rate

• Increase in stroke volume

• Increase in blood pressure

• Increase in cardiac output

• Vascular shunting

• Increased tidal volume

• Increased breathing rate

What are lever systems? Describe the first, second and third class levers

Lever is a rigid bar that rotates around a fulcrum to apply a force to a load

• Lever = bone

• Fulcrum = joint

• Effort = provided by muscles

• Load = weight of object/ body

FLE

First class lever: fulcrum in middle

Second class lever: load in middle

Third class lever: effort in middle

Give examples of first, second and third class levers

• First class (neck and elbow (for tricep extension)):

  • Heading the ball in football

    • Ball is the load, fulcrum is the atlas and axis joint, muscles in neck provide effort

  • Tricep extension

    • Elbow joint acts as the fulcrum, tricep acts as the effort and the weight acts as the load

• Second class (ankle):

  • High jump

    • Ball of the foot is the fulcrum, weight of the body acts as the load, gastrocnemius provides the effort

  • Calf raises

  • Press ups

    • Fulcrum at ankle joint, weight of body acts as load, force comes from upper body (triceps)

• Third class

  • Bicep curl

    • The elbow joint is the fulcrum, the load is the weight being lifted and the effort is provided by the biceps

  • Kicking a ball

    • The knee acts as the fulcrum, the quadricep provides the effort and the ball acts as the load

Give the mechanical advantages and disadvantages of the three types of lever systems

• First class lever system:

  • They may have mechanical advantages or disadvantages depending whether the fulcrum is closer to the load or effort, causing either a longer load arm or effort arm

• Second class lever system (amplify force of movement):

  • Second class levers provide a mechanical advantage because the effort arm is greater than the resistance arm

  • This means that not much force (effort) is required to move a resistance

  • As the resistance arm is shorter than the effort arm, cannot move loads as quickly and has a smaller range of motion

• Third class lever system (amplify speed of movement):

  • As there is a long resistance arm, it can provide a large range of motion and can move loads quickly

  • Third class levers provide a mechanical disadvantage because the resistance arm is greater than the effort arm

    • This means that large amounts of force are required to move a resistance

• Longer effort arm

  • Not much force required to move a load

  • Short range of motion, slower

• Longer resistance arm

  • Greater force required to move a load

  • Large range of motion, faster

What is a plane of movement?

An imaginary line dividing the body that movement occurs in

• Movement occurs within/ along a plane

Name and describe the three planes of movement

• Sagittal plane

  • Divides the body side by side: left and right side (vertically)

• Frontal

  • Divides the body front and back (vertically)

• Transverse

  • Divides the body into top and bottom (horizontal)

Name the three planes and axis and state which planes and axis are linked

• Sagittal plane + frontal axis

• Frontal + sagittal axis

• Transverse + vertical

S+F

What is an axis of movement?

An axis of movement is a line about which the body rotates

Name and describe the three axes of movement

• Sagital axis goes from front to back

• Frontal axis goes from side to side

• Vertical axis goes from top to bottom

Describe movement in the sagittal plane about the frontal axis

• Flexion

• Extension

Eg. Front and back somersaults

Describe movement in the frontal plane about the sagittal axis

• Abduction

• Adduction

Eg. Cartwheels

Describe movement in the transverse plane about the vertical axis

• Rotation

• Twisting

Eg. Full twist jump in trampolining

Define fitness

Fitness: the ability to meet the demands of the environment

Define health

Health: the complete state of emotional, social and physical wellbeing and not merely the absence of disease or infirmity

Define exercise

Exercise: a form of physical activity done to maintain or improve health and/or physical fitness

Define performance

Performance: how well a task is completed

Describe the relationships between fitness, health, exercise and performance

• Regular exercise improves fitness levels

• Regular exercise leads to better health

• Higher fitness improves sports performance and performing sport regularly improves fitness

• Higher fitness improves overall health

Name the health-related components of fitness

MCBEF

• Muscular strength

• Cardiovascular fitness

• Body composition

• Muscular endurance

• Flexibility

Name the skill-related components of fitness

ABCPRS

• Agility

• Balance

• Coordination

• Power

• Reaction time

• Speed

Define muscular strength and give the fitness test

Muscular strength: the ability to exert force against a resistance

• Hand grip dynamometer

Define cardiovascular fitness and give the fitness test

Cardiovascular fitness is the ability to exercise your whole body for a long period of time without tiring

• Cooper 12 minute run

• Cooper 12 minute swim

• Harvard step test

Define body composition and give the fitness test

Body composition is the percentage of body weight that is muscle, fat and bone

• Skin fold callipers

Define muscular endurance and give the fitness test

Muscular endurance is the ability to use voluntary muscles repeatedly without tiring

• One minute sit up test

• One minute press up test

Define flexibility and give the fitness test

Flexibility is the range of movement possible at a joint

• Sit and reach test

Define agility and give the fitness test

Agility is the ability to change direction of the body quickly with control

• Illinois agility test

Define balance and give the fitness test

Balance is the ability to retain the body’s centre of mass over its base of support

• Standing stork test

Define coordination and give the fitness test

Coordination is the ability to use two or more body parts at the same time smoothly and efficiently to effectively perform a movement

• Alternate hand wall toss test

Define power and give the fitness test

Power is the ability to exert strength at speed

• Vertical jump test

Define reaction time and give the fitness test

Reaction time is the time taken to respond to a stimulus

• Ruler drop test

Define speed and give the fitness test

Speed is the rate at which a movement is performed or a distance is covered in a period of time

• 30m spring test

Describe the value of fitness testing

• Allows an individual to identify their strengths and weaknesses so they know what to base their exercise programme on

• Establish a current level of fitness

• Helping to set SMART targets

• Allows individuals to monitor progress

  • To see if their programme is effective

  • To see if their programme needs to be adapted

  • To increase motivation

What is the purpose of the principles of training?

To ensure that training is effective, safe and leads to improvements in fitness and performance

• Helps athletes to structure and plan training correctly so they can achieve specific goals and avoid injury or overtraining

Name the principles of training

FIRSTOP

• FITT (frequency, intensity, time, type)

• Individual needs

• Reversibility

• Specificity

• Thresholds of training

• Overtraining

• Progressive overload

Explain the FITT principle

The FITT principle is used to apply progressive overload

• F: frequency (how often you train)

• I: Intensity (how challenging: increasing the weight)

• T: time (how long you train)

• T: type (specificity)

Explain the individual needs principle

Making the training program personalised and tailored to the requirements of the individual person

• Very important as everybody is different and one training programme may work for one individual but not for another

Explain the reversibility principle

The reversibility principle means that any improvement of changes that take place as a result of training will be reversed if you stop training

• Highlights the need for consistent training

Causes:

• Injury

• Loss of motivation

Explain the specificity principle

Specificity principle means that training must be tailored to the particular requirements of the activity or sport

• Ensure that you are training the right muscles and body systems, rather than other aspects of fitness that will have little impact on performance

Explain the thresholds of training principle

Thresholds of training refer to the intensity zones necessary for aerobic and anaerobic improvements

• Aerobic training zone: 60-80% max hr

• Anaerobic training zone: 80-90% max hr

220 - age = maximum heart rate

• Thresholds of training is important as it ensures that the performer is working at the right intensity to improve a specific type of fitness

Explain the overtraining principle

Overtraining occurs when a performer trains too much or too intensely without enough rest and recovery

• To apply this principle:

  • Rest and recovery between sessions

  • Don’t having sessions too long

  • Don’t apply progressive overload and increase intensity too quickly

Explain the progressive overload principle

Progressive overload means to gradually increase the amount of work/ difficulty of the training so that the performer continues to adapt and improve - this is done gradually as not to cause injury

• Progressive overload is applied using the FITT principle

Name the factors to consider when deciding the most appropriate training methods and training intensities for different physical activities and sports

• Fitness/ sport requirements

• Facilities available

• Current level of fitness

Methods of training are used to improve fitness and performance levels

Name the different training methods

• Continuous

• Fartlek

• Interval

• Circuit

• Plyometrik

• Weight/ resistance

• Fitness classes:

  • Body pump

  • Aerobics

  • Pilates

  • Yoga

  • Spinning

Describe continuous training

• Give advantages and disadvantages

Continuous training: a form of training where you work at a steady pace without rest periods for a long period of time (at least 20 minutes)

Advantages:

• Improves cardiovascular fitness

• Requires little to no equipment, cheap

• Good for weight management (burns excess calories)

Disadvantages

• May be boring and repetitive

• Not ideal for strength or power

Describe fartlek training

• Give advantages and disadvantages

Fartlek training: a form of continuous training over different terrains and intensities

Advantages:

• Can improve both aerobic and anerobic fitness in the same training session

• Builds speed and cardiovascular fitness at the same time

• Easily adapted to suit individual’s level of fitness

• Simulates game situations

Disadvantages:

• Harder to monitor how hard a performer is working/ how intense session is

• Risk of injury over changes of terrain

• Some urban areas have little variations in terrain

Describe interval training

• Give advantages and disadvantages

Interval training involves periods of high-intensity work followed by periods of rest

Advantages:

• Can improve both aerobic and anaerobic fitness

• Adaptable to train different components of fitness/ to tailor to individual or specific sport

• Equipment is not necessary

Disadvantages:

• Can be physically demanding

• Repetitive and may become boring

• Can lead to overtraining

Describe circuit training

• Give advantages and disadvantages

Circuit training involves performing a series of different exercises (stations) one after another

Advantages:

• Can be easily tailored to individuals needs and the specific sport

• Can improve multiple different components of fitness

• The variety of exercises can make it interesting and prevent boredom

• The variety of stations can allow recovery of muscle groups so performers can work at their highest rate

Disadvantages:

• Requires planning and large amounts of space

• Timely to set up stations

• Dependent on equipment

• High risk of injury due to fatigue-induced poor form

Describe polymetric training

• Give advantages and disadvantages

Plyometric training involves explosive movements that increase power and strength by quickly lengthening muscles and then quickly shortening them

Advantages:

• Improves power and speed

• Easy to set up, can be done with minimal equipment

• Improves muscular strength

Disadvantages:

• High risk of injury

• Requires large amounts of rest between sessions as very physically fatiguing for muscles

• High stress on joints and tendons which can lead to injury

Describe weight/resistance training

• Give advantages and disadvantages

Weight training is a form of interval training where weight provides a resistance for muscles to work against

Advantages:

• Builds muscular strength

• Builds muscular endurance

• Sets, reps and weights can be adjusted to suit the individual’s needs and specific sports

• Supports bone health

Disadvantages:

• Risk of injury

• Requires equipment

• Beginners may need initial supervision to perform form correctly

• Can be time consuming as adequate rest is needed between sets

Describe the fitness classes

• Body pump

  • Muscular endurance, strength

  • Moderate to high intensity, uses barbells and lots of repetitions to target all areas of the body

• Aerobics

  • Cardiovascular endurance

  • Structured moderate intensity group exercise session that involves continuous rhythmic movements

• Pilates

  • Flexibility, balance, strength, muscular endurance

  • Low impact exercises done on a mat using resistance, focusing on core muscles and improving balance, posture and body control

• Yoga

  • Flexibility, balance, strength

  • Exercises done on a mat that includes physical postures, breathing exercises and relaxation

• Spinning

  • Cardiovascular endurance, muscular endurance

  • Continuous cycling to music with an instructor to motivate, pace changes throughout

Describe the long-term effects of exercise on the muscular system

• Muscular hypertrophy (slow-twitch, fast-twitch)

• Increased strength of tendons

  • Lower risk of injury

• Increased myoglobin supply

  • Myoglobin binds with oxygen in muscles; improves oxygen supply to muslces

• Increased size and number of mitochondria

  • More aerobic respiration can occur, so more energy can be released aerobically

• Increased strength

  • Greater force can be exerted

Describe the long term effects of exercise on the skeletal system

• Increased bone density

  • Means stronger bones which means reduced risks of breaks, fractures, osteoporosis

• Increased strength of ligaments

  • Better support of joints to increase stability, less likely to dislocate a joint

Describe the long term effects of exercise on training

• Able to train for longer

• Able to train more intensely

Define:

• Stroke volume

• Maximum cardiac output

• Tidal volume

• Vital capacity

Stroke volume: volume of blood leaving heart per beat

Cardiac output: volume of blood leaving heart per minute

Tidal volume: volume of air breathed in or out in one normal breath at rest

Vital capacity: maximum volume of air that can be exhaled after a maximum inhalation

Describe the long term effects of exercise on the cardiovascular system

• Increased resting stroke volume + increased maximum cardiac output → decreased resting heart rate

  • Heart works more efficiently, less energy is used to perform the same amount of work so energy is conserved for harder activity

• Cardiac hypertrophy

  • Heart pumps more blood per beat, muscles receive more oxygenated blood

• Increased capilliarisation

  • Faster rate of gas exchange, muscles receive more oxygen, greater rate of CO₂ removal

• Increase in number of red blood cells

  • Blood has greater oxygen carrying capacity, muscles receive more oxygen

• Drop in resting blood pressure due to more elastic walls of blood vessels

  • Heart and blood vessels don’t have to work as hard to circulate blood, less energy is used to perform the same amount of work so energy is conserved for harder activity

• Increased vital capacity

  • More oxygen can be taken in and transported to muscles

• Increased tidal volume

  • Each breath delivers more oxygen to blood, making breathing more efficient and conserving energy

• Increased number of alveoli

  • Increasing rate of gas exchange, more oxygen absorbed into blood, more carbon dioxide removed

• Increased strength of diaphragm and external intercostal muscles

  • More space can be created for the lungs to fully inflate and take in more oxygen, breathing becomes more efficient as more air can be taken in per breath

Explain the purpose of a PAR-Q

PAR-Q: physical activity readiness questionnaire

• Identify health risks

• Ensure safe and appropriate participation

State ways to prevent injuries

• Correct application of the principles of training to avoid overuse injuries

• Correct application and adherence to the rules of an activity during participation

• Use of appropriate clothing and protective equipment

• Checking of equipment and facilities before use

• Warm up

• Allow recovery time between training/ participation

State the injuries (that you need to know for GCSE) that can occur in physical activity and sport

• Concussion

• Fractures

  • Compound

  • Greenstick

  • Simple

  • Stress

• Dislocation

• Sprain

• Torn cartilage

• Soft tissue injury

  • Strain

  • Tennis elbow

  • Golfers elbow

  • Abrasions

Describe concussion, give symptoms and treatment

Mild head/ brain injury caused by a blow to the head or whiplash (sudden and severe movement of the head), shaking the brain inside the skull

Symptoms:

• Confusion

• Dizziness

• Unconsciousness

• Nausea

Treament:

• Physical and cognitive rest

• Monitor symptoms and seek medical advice

Describe the different types of fractures, give the symptoms and treatment of fractures

Fractures:

• Compound

  • The broken bone causes the skin to break, creates risk of infection

• Simple

  • The bone breaks but does not break the skin

• Greenstick

  • Bone bends and cracks but does not break completely through

• Stress

  • A small crack forms in the bone caused by repeated stress or overuse

Symptoms:

• Pain

• Bruising

• Misshapen limb

• Swlling

Treatment:

• Bone needs to be properly aligned and immobilised (eg. through using a cast) until healed

Describe dislocation, state symptoms and treatment

Dislocation occurs when a bone comes out of place at a joint

Symptoms:

• Pain

• Misshapen joint

• Swelling

Treatment:

• Seek medical help to put bone back in place

• Use RICE temporarily

Describe a sprain, give symptoms and treatment

A sprain is an injury at the joint where some of the ligament fibres are torn; occurs when the joint goes through a greater range of movement than normal, tearing fibres due to forceful twisting or overstretching the joint

(Remember: stRain: tendons, muscles; sprain: joints, ligaments)

Symptoms:

• Pain

• Bruising

• Swelling

Treatement:

• RICE

Describe torn cartilage, give symptoms and treatment

Torn cartilage is an injury at a joint where small tears appear in the cartilage tissue (cushions the joint and prevents friction between bones); occurs due to sudden forceful twisting and sudden impact/stopping.

Symptoms:

• Pain

• Swelling

• Stiffness at joint restricting movement

Treatment:

• RICE

• Gentle strengthening exercises (strengthens surrounding muscle tissue which reduces stress on cartilage)

Describe the soft tissue injuries, give their symptoms and treatment

• Strain

  • Stretch or tear in the muscles or tendons

  • Symptoms: pain, swelling, bruising

  • Treatment: RICE

• Tennis elbow

  • Overuse injury where the tendons at the elbow become inflamed, and pain is felt on the outside of the elbow

  • Treatment: rest and recovery, using proper technique

• Golfer’s elbow

  • Overuse injury where the tendons at the elbow become inflamed, causing pain on the inside of the elbow

  • Treatment: rest and recovery, using proper technique

• Abrasions

  • Minor, superficial damage to the skin where the skin is scraped or rubbed off due to friction (eg. cuts, grazes)

  • Treatment: abrasions must be cleaned and covered with sterile dressing, pressure should be applied to stop blood flow

Describe RICE

RICE is a first aid treatment for soft tissue injuries

• Rest: do not use the injured area, allowing time to heal and to prevent further damage

• Ice: the cold from the ice should reduce swelling and pain

• Compression: wrap the injury with a bandage to reduce swelling and provide support

• Elevation: keep the affected area raised to promote fluid drainage and reduce blood flow and swelling

Name the performance enhancing drugs

BAND Because Every Person Gets Side-effects

• Beta blockers

• Anabolic steroids

• Narcotic analgesics

• Diuretics

• Blood doping

• EPO

• Peptide hormones (EPO, growth hormone)

• Growth hormone

• Stimulants

State why and which athletes take beta blockers and give their disadvantages

Athletes take beta blockers as:

• They reduce heart rate and have a calming effect

• Reduce anxiety

• Reduce tremors and shaking

Useful for sports with fine motor skills:

• Archery

• Darts

• Target shooting

• Gymnastics, diving (balance)

Disadvantages:

• Can cause fatigue and drowsiness

• Reduces heart rate, which reduces oxygen delivery which can decrease performance in endurance events

  • Reduces blood flow to the brain can also lead to fainting and dizziness

• Can cause sleep disturbances, which lead to tiredness and inability to focus

State why and which athletes take anabolic steroids and give their disadvantages

Athletes take anabolic steroids as:

• They mimic testosterone and increase protein synthesis, stimulating muscular hypertrophy

  • Increasing power and strength

• Allow athletes to train harder and recover faster, so they can train more frequently and therefore improve performance more quickly

Useful for sports that require power and strength:

• Sprinting

• Olympic weight lifting

• Rugby

Disadvantages:

• CHD, (increases cholesterol), heart failure (cardiac hypertrophy)

• Liver damage (as liver breaks down drugs, so this puts extra strain on the liver)

• Testicular atrophy, lead to infertility

• Mood swings

State why and which athletes take narcotic analgesics and give their disadvantages

Athletes take narcotic analgesics as:

• They temporarily reduce or block pain, allowing athletes to continue to train and perform despite injury

Athletes would take this when injured or increase pain threshold if they are likely to become injured (rugby, boxing)

Disadvantages:

• Addiction and dependence, people can overdose

• As the athlete cannot feel pain, injuries may worsen without them realising

• Liver damage (as liver breaks down drugs, so this puts extra strain on the liver)