GCSE PE Revision

1. GCSE PE Revision St Mary’s High School Short CourseREVISION GUIDE

2. What is a HEALTHY, ACTIVE LIFESTYLE?“A lifestyle that contributes positively to physical, mental and social wellbeing and includes regular exercise and physical activity” What are the benefits of taking part in physical activity? • Social Meet people, Make friends. Co-operation Competition Physical challenge Aesthetic appreciation • Mental Relieve stress/tension Stress-related illness • Physical Improve body shape Good health

3. INFUENCES on your Healthy, Active Lifestyle  Image Fashion: the best boots, clothing and equipment Media: increases popularity London Marathon, New Year, Wimbledon  Health Illness Conditions  People Family Peers Role Models Cultural Factors Disability: resources, opportunities, funding Age:some sports have age-restrictions e.g. minimum 18 for Marathon Gender: women’s football taken less seriously then men’s Race:ethnic background – fewer Asian footballers than other races  Resources Availability: if people are willing, facilities need to be provided Location:local availability e.g. lack of space in inner-city areas Access: parking, public transport to facilities Time:availability for demand: school facilities available “after hours” Good or bad role model?  Socio-Economic Cost: hire of facilities and equipment e.g. ice-rink, skates Status:employed (more disposable income), unemployed (need to save money)

4. OPPORTUNITIES to Become INVOLVED Where are you? Physical Education is not just about being the best performer in a sport! INITIATIVES To Get People Involved Government: At least 2 hours of high quality PE per week PESSCL: Strengthens links between school and local clubs (ages 5-16) ‘Club Links’ Opportunity to be performer, leader, official, volunteer ‘Step Into Sport’ Sport England: Start (participate), Stay (competition and Succeed (talented can progress) Youth Sport Trust TOPS 14-16 – organise festivals in local primaries, sports leadership courses Active Kids Supermarkets run voucher programmes to aid purchase of equipment

5. Key Definitions Health “Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”. Fitness “The ability to meet the demands of the environment”. “a form of physical activity done primarily to improve one’s health and physical fitness” Exercise Performance “How well a task is completed” Remember you can be fit but not healthy e.g. Sir Steve Redgrave has diabetes but is a 5-time Olympic champion

6. 5 HRF Definitions and their Tests • C.V. fitness: “the ability to exercise the entire body for long periods of time”. TEST: 12-min Cooper Run or Bleep Test • Muscular Strength: “The ability to apply force and overcome resistance”. TEST: Gripometer • Muscular Endurance: “The ability to use muscles, many times without getting tired”. TEST: Sit-Up Bleep Test • Flexibility: “The range of movement at a joint.” TEST: Sit and Reach • Body composition: “The percentage of body weight which is fat muscle and bone.” TEST: BMI

7. Remember you need to fill in a Physical Activity Readiness Questionnaire (PARQ) prior to taking part in activity to assess the level of risk and use the right protocols to perform safely. 6 Skill-Related Fitness Components (BCRAPS) • Balance retain centre of mass over base of support TEST: Stork Balance Test • Co-ordination to use two or more body parts together TEST: Tennis Ball Throw • Reaction Time time between the presentation of a stimulus and onset of movement TEST: Ruler Drop • Agility ability to change direction at speed TEST: Illinois Agility Run • Power ability to do strength movements quickly: strength x speed TEST: Standing Broad Jump (Long Jump) • Speed how fast your body can move over a short distance TEST: 30m Sprint

8. Principles of Training • Individual Needs“matching training to the requirements of the individual” e.g. struggle to complete game therefore CV fitness • Specificity: “matching training to the requirements of the activity” e.g. goalkeepers training for agility, midfielders for cardiovascular fitness • Progressive Overload: “gradually increasing he amount of overload so as to gain fitness without the risk of injury”. • Rest:“The period of time allotted to recovery” • Recovery:“The time required to repair damage caused by training” • Reversibility:“any adaptation from training is reversed during inactivity”

9. F.I.T.T Principle Overload is applied to a training programme by using the FITT principle. Increase the… Frequencyhow often Increase the… Intensity how hard Increase the… Time how long Choose correct…Type of exercise method of training e.g. someone wanting to improve their CV Endurance Frequency - 3 times per week Intensity - 60-80% of maximum HR Time - 30 minutes per session Type - Method e.g. continuous running

10. Goal Setting People who set sensible goals are able to focus their energies on their training and achieve them. Specific e.g. I want to run half a lap further in the 12-min run Measurablee.g. running half a lap further – easy to measure! Achievable e.g. training plan to build on CV fitness – half lap achieved! Realistice.g. running half a lap is more realistic than 4 extra laps Time-bound e.g. 6 week training programme – put a clear end point in This are the first steps towards designing your Personal Exercise Programme (PEP)

11. Each is designed for a specific purpose, to improve a specific aspect of fitness - combination ofMETHODS develop sporting performance (CROSS TRAINING) Training Methods CONTINUOUS Defined as:“high duration, low intensity exercise without rest periods” e.g. (30 mins jogging) Sports: e.g. cycling, swimming, team sports in pre-season to build aerobic base Advantages: Cheap, wide range of activities available, can apply FITT to suit needs INTERVAL Defined as:“high intensity periods of work followed by defined periods of rest” e.g. (sprint 60m, 30s rest)x6, 5-min rest then perform set again - SPEED e.g. (15 mins jogging, 3 minutes rest) x4 – CARDIOVASCULAR FITNESS Sports: e.g. Swimming, Athletics, Football Advantages: improves speed and CV fitness, high intensity, works high HR zones SPRINT 30s rest SPRINT30s rest  CIRCUIT Defined as:“A number of exercises arranged to avoid training the same muscle groups” e.g. (6-10 stations can work muscles and CV system, also skills in your sport) e.g. work for set time (1 min), set reps (30 reps), rest for 2 mins at end of 1 circuit Sports: e.g. football, cricket, tennis, badminton Advantages: work (strength, speed, CV, muscular endurance in 1 session), aerobic/anaerobic FARTLEK Swedish for ‘Speed Play’ Defined as:“A combination of fast and slow running” Sports: e.g. rugby, football, netball – those with changes in speed throughout Advantages: can include hill work and different terrains, flexible to suit individual sport/needs JOG---SPRINT--- 75%---JOG WEIGHT Defined as:“a common type of training to develop strength and size of skeletal muscles” Sports: e.g. speed, strength, power sports (long jump, javelin, football, rugby) Advantages: can improve musc. strength, musc. endurance, power, easy to overload, variety

12. Exercise Session • Warm up: PREVENTS INJURY, IMPROVES PERF. Pulse raisers, stretches, mobilising joints • Main activity: WORKS SPECIFIC GOALS/COMPONENTS Skills, drills, tactics • Cool down: PREPARES FOR FUTURE SESSIONS To remove lactic acid and repay oxygen debt. Target Heart Rate Zones • Heart rate = “number of times the heart beats per min” • Maximum heart rate = (220 – age) • Training/ target zones are calculated using this equation • Less than 60% MHR = Recovery zone (cool down) • 60 – 80% MHR = Aerobic training zone • 80 - 90% MHR = Anaerobic training zone • 90 – 95% MHR = Speed training zone.

13. Anaerobic Exercise • Without O2 (Oxygen) • Very short period of time 1-10 seconds How would you improve your ability to work anaerobically? • Work very, very hard in short bursts • Be around 85% of your maximum heart rate • (220 - age = 100%) • GLUCOSE = ENERGY + LACTIC ACID

14. Aerobic Exercise • Exercise with (using) O2 • Over a long period of time How would you improve your ability to work aerobically? • Work hard and for a long time(at least 20 minutes in training zone) • Work between 60% and 80% of the maximum heart rate • (for a 14 year old that is between approx 125-170bpm) • Use large muscle groups • GLUCOSE + OXYGEN = CO2 + WATER + ENERGY

15. Diet and Nutrition Dietary Intake and Performance • Calcium • Iron • ‘C’ • Meat • Cheese • Bread • Cereal • Strong teeth and bones • Help the blood to carry O2 • To prevent scurvy • Growth and repair • Slow energy • Fast energy • Helps digestion • Needs to be replaced • Minerals • Vitamins • Protein • Fat • Carbohydrates • Fibre • Water • Most • Valuable • Player • Football • Club • F • W • Minerals • Vitamins • Protein • Fat • Carbohydrates • Fibre • Water Carbo-LoadingA system mainly used by marathon runnerse.g. Marathon 1 week today (Sunday) Protein-rich foods (Mon-Tues) – depletes carb stores Carb-rich foods (Weds-Sat) – fully replenishes storesBody is fooled into storing more carbs due to starvation processThe protein is needed to repair muscle, carbs to fuel the activity.It is important to take food within the 2 hours after a race/activity to replenish lost stores.Blood-Flow During ExerciseBlood is shunted from other areas of the body (particularly organs) to the working muscle during exercise.Less blood is available to digest food in the gut – can cause cramp.Exercise should ideally not start until 2-3 hours after the meal. Ensure you know why calcium and Iron are needed

17. REMEMBER !!!As soon as the exam starts write these key points down • Mental, Social, Physical benefits • HRF – Body comp, CV, Endurance, Flex, Strength • SRF – Balance, Co-ord, Reaction time, Agility, Power, Speed. (BCRAPS) • Specificity, Progressive Overload, Reversibility, Individual Needs • Frequency, Intensity, Time, Type. (FITT)