Pe gcse paper 1

Strength

The ability to overcome a resistance

Dynamic strength

Also known as muscular endurance

Explosive strength

The muscular strength used in one short sharp movement

Static strength

The ability to hold a body part in a static position; the muscle length stays the same and it is the maximum force that can be applied to an immovable object

Agility

The ability to move and change direction quickly while remaining in control

Balance

The maintenance of the centre of mass over the base of support.

Cardiovascular endurance

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

Coordination

The ability to use different parts of the body together, smoothly and efficiently

Flexibility

The range of movement possible at a joint

Muscular endurance

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

Power

The product of speed x strength

Speed

The maximum rate at which an individual is able to perform a movement or cover a distance in a period of time, putting the body parts into action as quickly as possible

Reaction time

The time taken to initiate a response to a stimulus

Function of the Skeleton - Support

To keep the muscles and vital organs in place

Function of the Skeleton - Protection

To protect vital organs (mainly flat bones)

Function of the Skeleton - Movement

Different types of joints allow different types of movement

Function of the Skeleton - Shape

Your overall shape and structure is provided by the skeleton . The short bones enable finer controlled movements

Function of the Skeleton - Mineral storage

Such as calcium, which helps with bone formation

Function of the Skeleton - Blood cell production

Takes place in the bone marrow

Function of tendons

Very strong tissue that attaches muscle to bone

Function of cartilage

Tough but flexible smooth elastic tissue which prevents friction and stops bones from rubbing together

Function of joint capsule

Encloses/supports the joint

Function of ligaments

Bands of fibre which attach bone to bone

Function of synovial fluid

Lubricates the joint

Function of synovial membrane

Secretes synovial fluid

Function of bursae

Sacks of fluid which reduce friction

What are articulating bones

Where two or more bones meet to allow movement at a joint

Define joint

A connection point between two bones where movement occurs

Define agonist

Muscles or group of muscles responsible for movement

Define antagonist

Muscles that act to produce the opposite movement to the agonist

Define eccentric contraction

Lengthening of the muscle during contraction

Define concentric contraction

Shortening of the muscle during contraction

Define tidal volume

The volume of air inspired or expired/exchanges in one breath

Define inspiratory reserve volume

The amount of air that could be breathed in after tidal volume

Define expiratory reserve volume

The amount of air that could be breathed out after tidal volume

Define residual volume

The amount of air left in the lungs after maximal expiration

What is vasoconstriction

Narrowing of the internal diameter of a blood vessel to decrease blood flow to inactive areas

What is vasodilation

Widening of the internal diameter of a blood vessel to increase blood flow so more blood is delivered to active areas

Equation for cardiac output

Stroke volume x heart rate

Word equation for anaerobic exercise

Glucose = energy + lactic acid

Word equation for aerobic exercise

Glucose + oxygen = carbon dioxide + water + energy

What is EPOC

Excess Post-Exercise Oxygen Consumption

Why does EPOC occur?

The body runs out of sufficient supplies of oxygen during exercise so has to take in a greater amount afterwards.

What is oxygen debt?

A temporary oxygen shortage in the body tissues arising from exercise.

Why do you cool down after exercise?

Maintain elevated breathing rate to allow lactic acid to disperse safely

Why would a performer use an ice bath/massage?

To prevent delayed onset muscle soreness (DOMS) and increase blood flow to sore area

Hypertrophy

The enlargement of an organ or tissue from the increase in the size of its cells

Bradycardia

The heart beating very slowly at rest, at or below 60bpm

Fatigue

A feeling of extreme or severe tiredness

Short term effects of exercise

Increased tiredness, lightheadedness, nausea, DOMs, cramp

Immediate effects of exercise

Hot, sweating, depth and frequency of breathing, increased heart rate

Long term effects of exercise

Body shape change, improvements in fitness, hypertrophy, bradycardia

Cramp

A sudden involuntary contraction of a muscle or muscle group

First class lever

Fulcrum in the middle - L F E - Tricep extension

Second class lever

Load in the middle - E L F - Jumping

third class lever

Effort in the middle - L E F - Lifting a dumbell

Calculate Mechanical advantage

Effort arm / Load (resistance) arm

What is high mechanical advantage

When the effort arm is longer than the load arm

What is a low mechanical advantage

Load arm longer than effort arm

What type of movement occurs at the Sagittal Plane and Transverse axis?

Extension and flexion

What type of movement occurs at the Transverse Plane and Longitudinal axis?

Rotation

What type of movement occurs at the Frontal Plane and Sagittal axis?

Abduction and adduction

Give a reason to carry out a fitness test

Monitor improvement, motivate, set goals, starting level of fitness, identify strengths/weaknesses

What is the test for agility?

Illinois agility test

What is the test for balance?

Stork balance test

What is the test for Cardiovascular Endurance?

multistage fitness test/bleep test

What is the test for flexibility?

Sit and reach

What is the test for muscular endurance?

Sit up bleep test

What is the test for power/explosive strength?

Vertical jump test

What is the test for reaction time?

The ruler drop test

What is the test for speed?

30m sprint

What is the test for strength?

Hand grip dynomometer

What is SPORT?

Specificity

Progressive Overload

Reversibility

Tedium

What is specificity

Making training specific to the sport being played

What is progressive overload

Gradual increase in the amount of overload so that fitness gains occur without potential for injury

What is overload

The gradual increase in stress placed on the body during exercise training

What is reversibliluty

Losing fitness levels when you stop exercising

What is FITT?

Frequency

Intensity

Time

Type

What is tedium?

Boredom that can occur from training the same way every time

Things to think about when circuit training

-space available

-equipment available

-number of stations

-work/rest ratio

-content and demand

-matching circuit station to particular component

Advantage of circuit training

Adjusted to exercise any part of body

Disadvantage of circuit training

Difficult to set up on ur own/take a long time

What is continuous training?

Taking part in sustained exercise at a constant rate without any rests for a minimum of twenty minutes

Advantage of continuous training

Very easy and quick to set up, used to target aerobic fitness

Disadvantage of continuous training

Very specific, not suitable for general training

What is fartlek training?

Form of continuous training, where speed, terrain and work/rest ratios are varied

Advantages of fartlek

Easy and quick to set up

Disadvantage of fartlek training

Very specific, requires high motivation

What is interval/HIIT?

Involves periods of high intensity exercising mixed with periods of rest or low intensity.