Pe - things i dont know

Process of inhalation

1. Diaphragm contracts and flattens

2. Intercostal muscles contract to pull the ribs up and out

3. The volume of chest cavity increases, so a decrease in blood pressure

4. Air moves inwards from area of high pressure to an area of low pressure

Process of exhalation

1. diaphragm relaxes and moves upwards back into a dome shape

2. Intercostal muscles relax and ribs drop DOWN and IN

3. The volume of the chest cavity decrease leading to an increase in air pressure inside the lugs

4. Air moved outwards of an area of high pressure to low pressure

Inhalation in EXERCISE

1. Volume of chest cavity is increased by pectorals and sternocleidomastoid - (allows more air to be drawn in)

Exhalation during exercise

• rib cage is pulled DOWN and in more rapidly by contraction of - ABDOMINALS, this forces more air out the lungs

What is plyometric training?

Training involving bounding, jumping and hopping. -

Develops power, speed and explosive strength

Equipment is needed

What is interval training?

period of high intensity followed by period of restr or low intensity training

Good for netball as meet demands of black - as sprint and stop

Training both anaerobic and aerobic

No equipment

Pathway of air

Moth nouse

Trachea

Bronchi

Bronchioles

Lungs

Alveoli

Heart rate of an individual in exercise diagram

What happens to heart rate before exercise

The anticipatory rise

Heart rate increases

Caused by a realise of the hormone, adrenaline.

What is the insanity called in the middle of one of the heart rate diagrams, during exercise

The submaximul

What is vasodilation?

Vasoldilation - when your blood vessels widen to let in more blood. Face gets red.

• enhances blood flow to areas your body needs it

• Allows more heat to be lost from blood

What is vasoconstriction

The narrowing of blood vessels, when body temperature gets cold.

Takes blood away from the surface to prevent it from loosing heat

What is systolic value and diastolic value? - blood pressure

Systolic - heart contracts - blood pressure when heart is squeezing. So when exercising your pressure of blood will increase as your heart beat does.

Diastolic - your blood pressure when heart is relaxed. Doesn’t change much during exercise

Types of blood vessel table

What is health

State of completed social, mental and physical well being without merely the absence of disease or infirmity

What is fitness??

The ability to meet/cope with the demands of the environment

What is cardio vascular endurance and how do you carry out the test?

Cardiovascular endurance - the ability for heart and lungs to work together to supply oxygen to the working muscles.

Multistage fitness test

• 20m shuttles

• If you miss a bleep you are allowed 2 to catch up. If you miss a third the level and number you are on is your final score

• Gets progressively harder as faster

What is agility

Agility is the ability to change body position or direction quickly with control

Illinois test

Cones 3.3m apart

Start on front

5m wide 10m long - 60m in total

Measure in seconds

What is speed and test

Rate of which an individual is able to move or cover a distance in a given amount of time

30m sprint test -

Run 30m between cones as wuick as you can

The shorter the time faster you are

Measure in seconds

What is reaction time and test

Time taken to respond to a stimulus

Ruler drop test

Friend holds up a ruler in between you index finger and thumb

Friend will drop ruler and you have to catch it

Read off the distance on the ruler where you caught it

The lower you get the faster your reaction time

Power test

Speed x strength

Vertical jump test

Put chalk on your finger and stand side on to the wall

Raise arm that is nearest to the wall and mark highest point you can reach

Jump high as you can still side on

Measure distance from original chalk and end of chalk in cm

Larger distance more powerful legs are

What is strength and the test

Strength is the maximum amount of force that a muscle or muscle group can apply against a resistance

Handgrip dynamometer test

Need a dynamometer = shows strength in hard and forearm

Grip as hard as you can for 5 seconds record your score in kg

Do this three times and choose your best score

What is balance and the test

Ability to keep body’s centre of mass over its base of support

Stork stand test

• stand on your best leg with your other foot touching your knee and your hands on your hips

• stand on toes and time how long you can hold the position

• Test ends when heel touches ground

• Take best of three

• Longer better balance

Test for muscular endurance

Sit up bleep test

Lie on mat in sit up position

Partner holds ankles

Sit up on bleep and lie back down by next bleep

Have to do as many in time with the bleeps

Fail when fail to do two in a row