GCSE Edexcel PE Paper 2

Macronutrients

Proteins

Carbohydrates

Fats

Water

Fibre

Needed in large amounts

Proteins

Tissue growth

Build muscle

Often added in supplements to diets

Meat, fish, lentils, nuts, seeds, supplements, shakes

Carbohydrates

Source of energy

Simple = sugars

Complex = starches

Athletes need to consume large quantities to fuel their training and performance

Carbo-load before a big event

Glucose, energy gels, bread, pasta, rice, potatoes

Fats

Source of energy and essential for health

Monounsaturated = olive oil, avocados

Polyunsaturated = fish, nuts, sunflower oil, soya beans

Saturated = dairy, fatty meats

Trans = snack foods

Stored under the skin

Too much fat can limit an athletes performance due to weight gain

Micronutrients

Minerals

Vitamins

Needed in small amounts

Minerals

Needed for:

Bone strength, nervous system, red blood cells, immune system

Calcium = milk, broccoli

Iron = watercress, brown rice, meat

Zinc = shellfish, cheese, wheatgerm

Potassium = fruit, pulses, white meat

Vitamins

Needed for:

Bone growth, metabolic rate, immune system, vision, nervous system

A = dairy, oily fish, yellow fruit

B = vegetables, wholegrain cereals

C = citrus fruit, broccoli, sprouts

D = oily fish, eggs, fortified cereals

Water

Needed for hydration

Women = 1.6 litres

Men = 2 litres

Recommended intake varies according to temperature and activity levels

Fibre

Only found in plant based foods

Soluble = reduces cholesterol = oats, barley, fruit, root vegetables

Insoluble = keeps the bowels healthy = wholemeal cereals, wholemeal bread, nuts

Eatwell plate

1 = Fruits and veg + carbs

2 = dairy

3 = meat, fish, eggs, and beans

4 = foods high in fat/sugar

Diet advice

Low salt options

5 fruit/veg per day

Wholegrain varieties of starchy foods

Low fat dairy products

Daily calorie intakes

Men = 2500

Women = 2000

Athletes who are intensively training = 5000

Basic metabolic rate

The energy required to keep the body systems working normally

Higher in heavyweight big athletes such as a shotputter

Physical activity level

The amount of energy needed for any activity

Higher in light weight endurance athletes sports

Carbo-loading

Glycogen = converted into glucose when the body needs more energy = slow release energy = useful at the end of a race = endurance athletes load up on it before a race to help them power through the final stretch of a race

High protein diets

Builds tissue + muscle = needed for strength training + prevention of torn muscle = weightlifters + endurance athletes

Value = debatable because protein does not automatically turn to muscle and requires vigorous training + it is converted into fat if it is not used

Children and young people recommended exercise

>60 mins per day

Moderate to vigorous intensity

Running, dancing, swimming, cycling, active games etc

Adults recommended exercise

>150 mins per week

Moderate to vigorous intensity

Brisk walking, cycling, swimming, gardening

Energy expenditure continuum

sleep → sedentary behaviour → light activity → moderate activity → vigorous activity

Moderate intensity activity

Increase heart rate and breathing depth + rate

Warmer body

Still able to hold a conversation

Vigorous intensity activity

Massively increased breathing depth + rate and heart rate

Much warmer body

Harder to hold a conversation

Sedentary behaviours

Sitting at a desk at school or work

Leisure activities such as watching TV at home

Travelling long journeys sitting down

Why have sedentary lifestyles become more common

Development of technology and changes in society makes everything easier

Risks of a sedentary lifestyle

Obesity

Depression

Coronary heart disease

High blood pressure

Increased risk of osteoporosis

Loss of muscle tone

Bad posture

Loss of fitness

School/work sedentary solutions

Standing work stations

Moving around between tasks/lessons

Active learning methods

Lunchtime sport/walk

Stand to make phone calls

Home sedentary solutions

Set an alarm to move

Irons whilst watching TV

Stand up for tea breks

Travel sedentary solutions

Walk up stairs not escalators or lifts

Walk/cycle

Get off the bus/train early

Health

The state of complete physical, mental, and social wellbeing not merely the absence of disease or infirmity

Physical health

Enjoying being physically active

Having good balance, coordination and agility in everyday tasks as well as sports

Having the strength, stamina, and suppleness required for daily work, life, and play

Having few illnesses, diseases and injuries

Emotional health

Having self esteem and respect

Being able to recognise and express feelings

Being able to manage emotions to suit the situation

Recognising and managing factors that affect emotions

Feeling positive about life and the future

Social health

Being able to interact with a range of people and having a sense of belonging

Having respect, empathy and tolerance for other people

Being able to manage emotions to suit the situation

Recognising and managing the effects of actions on others

Being aware of rights and responsibilities

Positive lifestyle choices

Taking parts in regular physical activity

Eating a balanced diet

Getting sufficient sleep

Balancing commitments

Making time for relaxation and leisure pursuits

Hygiene

Recognising the implications of sexual relationships

Avoiding harmful substances

Managing risks in the wider environment

Seeking a doctor for support

Benefits of a healthy lifestyle

Promotes confidence and self-esteem

Generates happiness

Improves relationships

Improves memory and concentration

Increased educational achievement

Reduced stress

Prevents depression

Prevents long term illnesses such as osteoporosis

Maintains independence

Increases life expectancy

Negative lifestyle choices

Lack of physical activity

Being too sedentary

Unhealthy diet

Bad sleeping pattern

Smoking

Abusing alcohol

Misusing substances

Self harm

Taking unnecessary harmful risks

Ignoring signs and symptoms of illness or emotional strain

Effects of negative lifestyle choices

Stress

Depression

Obesity

Coronary heart disease

Cancer

Type 2 diabetes

Osteoporosis

Poor muscle tone

Poor posture

More falls in older people

Reduced life expectancy

Golden triangle

Sport

Media

Sponsors

Sport

Benefits from commercialism

Increased revenue helps sportspeople and sports organisations to increase participation, improve performances and attract support

Funding becomes more important as competitiveness increases and more money is required to win

Media

Benefits from the commercialisation of sport

High profile sports attract audiences

In turn, the media ensures that sport maintains a high profile

Sponsors

Benefit from the commercialisation of sport

Their funding is essential for sport's growth

In return, high profile coverage of sport ensures a high profile for their companies and products

Negative affects of commercialisation

Can destroy traditional community based links between supporters and clubs

Types of media

TV

Radio

Press

Films

Internet

Social media

Positive influences of the media

Raise awareness of sport

Promote healthy active lifestyles

Showcase positive values

Present positive and inspiring role models

Motivate people to take part

Set high standards for performance

Provide examples of tactics and skills

Publicise a variety of sports and activities

Make certain sports more fashionable

Introduce new supporters to sport

Educate spectators through analysis

Celebrate effort and success

Give sport a high status in society

Give people a sense of belonging

Generate revenue and attract investment

Generate charity revenue

Negative influences of the media

Intrude on performers privacy

Undermine people's confidence and careers

Showcase negative values and behaviours

Undermine officials and their decisions

Dictate event schedules and availability

Alter competition rules and traditions

Edit coverage so it is incomplete or biased

Obstruct spectators and participants

Reduce spectator attendance at live events

Reinforce inequalities by limiting coverage to traditional sports or socialgroups

Incite distrust and prejudice between groups

Discourage activity by encouraging armchair spectators

Types of sponsorship

Individual

Teams and clubs

Sports

Events

Benefits of sponsorship for sport

Covers costs for teams, individuals, sports, and events in:

Equipment

Travel

Coaching

Kit

Venue hire

Talent development

Publicity programmes

Catering

Ground maintenance

Disadvantages of sponsorship for sport

Over dependence and lack of security

Can give a bad image (alcohol)

Generous sponsorship only available for the elite

Performers, teams, and events can be exploited

Difficulty in minority sports

Benefits for sponsors

Publicity for their brand

Promotes a positive image of their brand

Improves the companies reputation

Provides rewards and incentives for staff and customers

Increases sales and revenue through media exposure

Reduce tax through tax relief

Disadvantages for sponsors

Uncertain investment as sporting success is not guaranteed

Potential disruption so media exposure is lost

Potential bad publicity from the sport, event, team, or performer

Negative effects of sponsorship

Creates tensions when a sponsor's image undermines the sporting message

Tobacco, alcohol, fast food, gambling etc

Rules

Set by organisations and upheld by officials in organised sport

Agreed by participants in informal activities

Increase inclusivity, fairness, and safety

Etiquette

Unwritten rules and customs

Uphold respect and fairness

Shaking hands etc

Sportsmanship

Playing within the rules and using etiquette

kicking the ball out when someone is injured in football

Helping a rival player up when they are down

Gamesmanship

Bending of the rules without breaking them for a competitive advantage

Deliberately falling after being tackled in football

Distracting an opponent

Time wasting

Olympic values

Excellence - doing the best you can

Friendship - developing tolerance etc

Respect - having consideration for others

Paralympic values

Courage - rising above circumstances

Determination

Inspiration - being a positive role model

Equality

UK Anti-doping

Promotes 100% Me

Hard work

Determination

Respect

Passion

Integrity

Reasons for deviance

Financial pressure

Pressure from coach

Win at all costs mentality

The culture of sport

Media pressure

Stress

Lack of morale code

Lack of positive education

A perception of lenient punishment

Following deviant role models

Pressure to win

Consequences of deviance

Damaged reputation of sport

Punishment and bans

Loss of respect from family and peers

Loss of credibility

Cause suspicion

Loss of sponsors

Lack of trust by fans

Loss of earnings

Negative role model

Participation factors

Age

Gender

Ethnicity

Disability

Socio-economic status

Physiological factors

Ageing

Becoming disabled

Puberty

Consultation

Helps to provide appropriate choices for young people

Choice

Appeals to a range of interests and ensures that everyone is involved

Activities and attitudes

Rugby = confidence and bravery

Athletics = self discipline and pushing oneself

Encouragment

Ensures the performer feels good and they are likely to continue in sport

Relevancy

Younger age = based around enjoyment

Seriousness and commitment should be built in gradually when it suits the individual

Gross motor skills

Large movements of the body such as the head, arms, legs, and trunk

How age affects participation

Infants = lack of gross motor skills

Adolescents = growth spurt (self esteem, confidence, body image and how they acquire skills)

Women = menopause (weight gain, aches, anxiety, loss of concentration, self confidence)

Elderly = weight gain, decreasing flexibility and strength, find it harder to recover from injuries, reduced confidence

How gender affects participation

Girls/women:

Don't see relevance of sport

Limited choice

Dislike playing with men who monopolise play or play aggressively

More motivated by the social side of sport

Feel judged or embarrassed

Have less spare time due to domestic issues

Lack positive role models

See that women's sport has lower coverage

How ethnicity affects participation

Only 5% of coaches are from BME communities

Only 7% of sports professionals (excluding performers) are from BME communities

BME people are 50% less likely to be sports volunteers than the general population

Why participation is less in disabled people

Physical barriers

Logistical reasons

Psychological reasons

Physical barriers

Lack of/cost of adapted equipment

Logistical reasons

Lack of transport or inappropriate communication

Psychological reasons

Lack of confidence, other people's attitudes

Inclusion

Requires staff and volunteers to adopt a positive attitude, communicate effectively and be able to adapt activities

Ways to adapt training

Where

How

What

Who

Socio-economic status

Managerial and professional people = higher participation than manual workers and the unemployed

Cost factors of sport participation

Specialist clothing

Club or lesson fees

Entry fees for competition

Child care

Lost work time

Specialist diets

Equipment

Travel

Importance of target setting

Show success

Give motivation

Monitor progress

Provide focus

Adapt training

SMART

Specific

Measurable

Achievable

Realistic

Time-bound

Importance of SMART targets

Ensure that the target is not only useful to their performance but measurable in a way that will quantify their success and give them motivation to achieve their realistic goal in a set time

Mental features of a warm up

Time for focus and quiet

Socialisation and relaxation

Confidence

Calm discussion

Performance goals discussed over outcome goals

Positive self talk encouraged by coaches

Imagery

The performer visualises them self being successful in performance

May recreate a positive past performance

About to take a pen etc

Mental rehearsal

The performer pictures them self executing the skill and practices the skill in their mind, focusing on the specific stages and correct technique

Trampolinist before a somersault

Mental rehearsal

Reduces anxiety

Build confidence

Overcomes problems

Improves concentration

Preparation techniques

Breathing control

Self talk

Breathing control

Physiological process

Affects their control of arousal

Maintains steady breathing from the diaphragm

Reduced anxiety

Self talk

Psychological process

Can be positive or negative

Performers practice positive to improve confidence and mental stability in training and matches

Intrinsic feedback

The physical feel of the movement as it is performed

Extrinsic feedback

Provided by external sources such as teachers, coaches, team mates and computer analysis

Concurrent feedback

Experienced by the performer whilst completing the action

Feeling balanced when doing a handstand

Terminal feedback

Experienced by the performer once the movement is completed

Often extrinsic

A cricketer experiences it about the quality once the shot has reached the boundary

Intrinsic feedback

Helps performers to focus on the feel of the skill

Helps performers to solve problems themselves

Helps performers to develop skills independently

Gives performers more time to practice

Extrinsic feedback

Provides new or additional guidance

Helps performers to identify problems

Offers solutions to problems

Prevents performers from reaching a dead end

Novice

Beginners

More extrinsic feedback to acquire basic skills

However should also include intrinsic to develop skills by themselves

Experienced

More intrinsic feedback to refine and master skills

Also need extrinsic to overcome persistent problems and develop more complex skills

Environmental stimuli

Other people

Terrain/surface

Weather

Situation

Perception

Awareness of external factors

Closed skills

Not affected by the environment

Self paced

Occur in fixed or predictable situations

Gymnast performing a floor routine

Open skills

Affected by the environment

Externally paced

Changing or unpredictable situations

Making a pass in football

Basic skills

No complicated movements

Generic to many sports

Running, jumping, throwing etc