The information within this booklet is key information you need to know.

This booklet alone is not enough for you to cover all of the information in PE.

This will cover the basics of PE theory.

A Healthy Active Lifestyle

Categories of a healthy, active lifestyle.

Physical

Mental

Social

Help individual feel good To increase fitness

Relieve stress

Benefits of taking part in Physical Activity.

For mental challenge For enjoyment

Improve health

Increase confidence & self esteem

competition co-operation Physical challenge

Social mixing

Reasons for taking part in physical activity

Aesthetic appreciation

Socioeconomic Health and Well-being

Resources

Influences on taking part in sport

Image

Cultural Factors

People

Opportunities for getting involved in sport

Government Initiatives PESSCL Every student is entitled to 2hrs of PE a week Increases take up of sport by 5-16 yr olds. Makes more links between schools & sports clubs. Start, Stay & Succeed Encourages 14-16 yr olds to organise sports activities. Collecting tokens for sports equipment.
More people perform at the top. Foundation relates to PE lessons & school clubs. Excellence relates to national performers & professionals

Sport England Youth Sport Trust (TOP Link) Active Kids

Excellence

Performance

Participation

Foundation

Health

A state of complete mental, physical & social wellbeing. Exercise A form of physical activity which maintains or improves health and fitness. Fitness Ability to meet the demands of the environment Performance How well a task is completed. Exercise improves health and develops fitness, which enhances performance in physical activities.

Birmingham City Football Club Fixes Soccer Matches Everywhere Body Composition Flexibility Cardiovascular Fitness Strength Muscular Endurance
Percentage of weight which is fat, muscle and bone.
Range of movement possible at a joint. Ability to exercise the body for long periods of time. The amount of force a muscle can exert against a resistance. Ability to use voluntary muscles many times without getting tired.

Take time to know each of the above components of health.

BCRAPS
These are the components of skill, you need to know these definitions and be able to relate them to a specific sport/skill.

Balance Coordination Reaction Time Agility Power Speed

Ability to retain centre of mass over base of support. Ability to use two or more body parts together. Time between presentation of stimulus and the onset of movement.. Ability to change position of the body quickly. Ability to undertake strength performance quickly. Differential rate at which an individual is able to cover a distance in a period of time.

Health-related fitness tests Name of Fitness How Component being Test tested
Cooper Run Hand Grip Test Run for 12 minutes, record distance. Squeeze hand grip dynamometer and record measurement. Sit down and reach as far as possible and record distance. Run 20m repeatedly before the sound of the bleep. Cardiovascular Fitness Strength

Sit and Reach Test

Flexibility

Multi Stage Fitness Test

Muscular Endurance.

Skill Related Fitness Tests Name of Fitness How Component being Test tested
Illinois Agility Run Run in and out of cones and record time. Stand on one leg for as long as possible. Record time Jump as far as possible from a standing position. Record distance. Partner holds ruler and drops it. Catch the rule as quickly as possible and record distance. Run over a distance of 30m as quickly as possible. Record time. Agility

Standing Stork Test

Balance

Sergeant Jump Test

Power

Ruler Drop Test

Reaction Time

30 Meter Sprint Test

Speed

I Watch Chester City Football Club

These are the different types of training. You need to know each of these and be able to explain them giving reference to a specific sport.

Interval Weight Continuous Circuit Fartlek Cross

Periods of high intensity work followed by short rest periods. E.g. Sprinters Using free weights/weight machines as resistance. Exercises are performed in sets and repetitions. Weight lifter. Steady training with no rest periods. E.g. Marathon runners Involves a number of exercise (stations) in a circuit working on different muscle groups. E.g. Boxing. Exercising at different speeds across different terrains. Rather than periods of rest you would exercise at a lower intensity. E.g. cross country runner. This is a mixture of the above training to improve different components of fitness.

The Exercise Session

Warm Up

Cool Down

Main Activity

SPORT
When planning a training programme you must make sure it meets each of the following principles.

Specificity Progressive Overload Rest Recovery Tedium

Training must match the requirements of the specific sport/activity. Gradually increasing the amount of overload so that fitness is improved. The period of time allotted to recovery. The time required to repair damage caused to the body caused by training or competition. Training must be fun and interesting to prevent it from becoming boring.

FITT
The FITT principle can be applied to a training program to overload each session. You need to provide examples of how training can be overloaded for each principle.

Frequency Intensity Time Type

How often you train. How hard you train. How long you train. How you train.

You need to understand the seven factors that contribute to a balanced diet.

Mineral s Vitamin s Water

Factors of a balanced diet

Fat

Carbohydrate

Protein

Fibre

Vitamins Minerals Water Protein Fibre Carbohydrate Fat

Essential for health e.g. good vision/skin. For a healthy body & include calcium & iron. Keeps our body hydrated. Helps build muscle and repair damaged tissue. Aids the digestion of our food. Give us energy. Provide energy and help muscles work.

Different Body Types ENDOMORPH MESOMORPH ECTOMORPH

Gender

Height

Factors Affecting Optimum Weight Muscle Girth Genetics Bone Structure

Weight-related Conditions
Anorexic Obese Overfat Overweight Underweight

Anabolic Steroids Beta Blockers Diuretics Narcotic Analgesics Stimulants Peptide Hormones

Produce testosterone and promote bone and muscle growth. Used to control heart rate and have a calming and relaxing affect. Elevate the rate of bodily urine excretion. Help to remove waste. Used to reduce the feeling of pain. Affect nervous system and increase mental and physical alertness. Cause the production of hormones.

Ensure you know the effect that each of these has on the body and how they enhance performance. You must know the positive and negative effects on health.

These help to prevent injury in sport: Warming up Cooling down Checking equipment & clothing Protective Equipment & Clothing

These are ways of balancing competition in sport: Weight categories e.g. Boxing Age e.g. junior sport Handicap system e.g. Golf Mixed or single sex e.g. Tennis

EST

CE OMPRESSION

LEVATION

What makes the cardiovascular system? Heart Blood Blood Vessels Main functions of the cardiovascular system: 1. To supply the body with oxygen and nutrients. 2. To remove waste from the body such as CO2.

Changes to the cardiovascular system during exercise: 1. 2. 3. 4. 5. Increased heart rate Adrenalin is released Increased blood pressure Increased systolic/diastolic pressure. Body temperature increases

Main functions of the respiratory system: 1. Bring oxygen into the body 2. Take CO2 out of the body

You must know these definitions:

Oxygen Debt: the amount of O2 used during recovery that would have been used over the same time during rest. Tidal Volume: the amount of air inspired and expired with each normal breath at rest. Vital Capacity: the greatest amount of air that can be inspired and expired in one breath.

Changes to the respiratory system during exercise: 1. Breathing quickens & deepens 2. Increased oxygen debt

Main function of the muscular system: The muscular system is the driving force behind movement. Muscles contract by pulling and allow our bodies to move. 11 Major Muscles of the Muscular System

Biceps

Pectorals

Abdominals Quadriceps

Deltoid Tricep Hamstring

Trapezius Lattisimus Dorsi Gluteals Gastrocnemius

Main functions of the skeletal system: Movement Support Protection

Type of Joint Hinge Ball & Socket

Example Elbow, knee Hip, Shoulder

Types of Movement Flexion & Extension Rotation

Cranium

Use this booklet to cover the basic information for each topic. Read through the booklet to familiarize yourself with the information. At the end of each page summarize the key points by making notes.

Note Making Tips When making notes try write as little as possible to avoid information overload. Use images to write notes & make sure they are large and when possible imagine the image to be moving. Really exaggerate your thoughts about the particular topic. E.g. instead of remembering the RICE principle imagine a huge bowl of rice that is filled with tonnes of rice. Make links between your notes to make them seem like one large chunk. E.g. link the bones & muscles together and then link these to injuries & movement. The use of color is important to make information stand out. Use Mind Maps and Spider Diagrams.