GCSE P.E. END OF YEAR 10 SUMMER REVISION PACK 2016 THE FOLLOWING REVISION PACK CONTAINS ALL AREAS THAT WILL BE ASSESSED IN YOUR SUMMER EXAM
1. REASONS FOR PARTICIPATION PHYSICAL • Increase fitness e.g. muscular endurance • If overweight reduce obesity
MENTAL • Relieve stress • Increase self esteem
SOCIAL • Make friends • Developing cooperation/ • communication
2. INFUENCES ON YOUR HEALTHY, ACTIVE LIFESTYLE People
Health and Well being
Cultural
Socio -‐ Economic
Resources
Image
Role Models
Illness
Age
Cost (Expense)
Equipment
Fashion
Family
Injury
Gender
Class
Access to Facilities
Media
Friends
Race
Status
Location
Disability
Time
3. OPPORTUNITIES TO BECOME INVOLVED IN SPORT • Roles in Sport: Ø Participant – player Ø Leadership – Coaches and managers Ø Official – referee/umpire Ø Volunteer • Initiatives – aim to get people to start and remain involved in sport by: Ø START Ø STAY Ø SUCCEED • Who runs initiatives? Ø Organisations such as the Youth Sports Trust and Sport England Ø National Governing Bodies e.g. the F.A. • Participation Pyramid
4. Health, Exercise, Fitness and Performance Key definitions: Ø Health -‐ Not merely the absence of disease and infirmity. It is a positive state of complete mental, physical and social wellbeing. Ø Exercise -‐ A form of physical activity which maintains or improves health and/or physical fitness Ø Fitness -‐ The ability to meet the demands of the environment Ø Performance -‐ How well a task is completed. 5. HEALTH RELATED COMPONENTS OF FITNESS Component of Fitness
Test
Sporting Example
Definition
Cardiovascular Fitness
Cooper Run
Marathon
The ability to exercise the entire body for long periods of time
Muscular Endurance
Harvard Step test
Canoeing
The ability to use voluntary muscles many times without getting tired
Muscular Strength
grip dynamometer
Weightlifter
The amount of force a muscle can exert against a resistance.
Body Composition
Caliper test
Sumo The percentage of body weight wrestler/Jockey which is fat, muscle and bone
Flexibility
Sit and Reach test
Gymnast (splits)
The range of motion possible at a joint
6. SKILL RELATED FITNESS COMPONENTS Component of Fitness
Test
Sporting Example
Balance
Stork Stand
Gymnastics The ability to retain the centre of – balance mass (gravity) of the body above the beam base of support with reference to static – stationary – or dynamic – changing – conditions of movement, shape & orientation
Speed
30m sprint
100M sprint The differential rate an individual is able to perform a movement or cover a distance in a short period of time
Coordination
3 Ball juggle
Racket sports
Reaction Time
Ruler drop test
Football GK The time between the presentation of a stimulus and the onset of movement
Agility
Illinois Test
Slalom Skier The ability to change the position of the body quickly and to control movement of your whole body
Power
Standing Broad Jump/Sergeant jump
Shotput
Definition
The ability to use two or more body parts together
The ability to do strength performances quickly
7. PRINCIPLES OF TRAINING – SPIRRR FITT Ø SPECIFICITY -‐ Matching training to the requirements of an activity. Ø PROGRESSIVE OVERLOAD -‐ To gradually increase the amount of overload so that fitness gains occur, but without potential for injury. Ø INDIVIDUAL NEEDS -‐ Matching training to the requirements of an individual. Ø RECOVERY -‐ The time required for the repair of damage to the body caused by training or competition. Ø REST -‐ The period of time allotted to recovery Ø REVERSABILITY -‐ Any adaptation that takes place as a consequence of training will be reversed when you stop training.
• F.I.T.T Frequency, Intensity, Time, Type (used to increase the amount of work the body does, in order to achieve overload). Ø FREQUENCY -‐ Increase how often you train, e.g. once, twice, three times a week Ø INTENSITY -‐ Increase how hard you train Ø TIME -‐ Increase the amount of time that you train for, e.g.20 mins, 30 mins, 40 mins. Ø TYPE -‐ Change the type of training that you do. 8. SMART TARGETS – GOAL SETTING Ø SPECIFIC -‐ This means knowing exactly what the goal is. Ø MEASURABLE -‐ This means that it will be easy to know if a goal has been achieved or not. Ø ACHIEVABLE -‐ This means making sure the goal is challenging yet still able to be reached.
Ø REALISTIC -‐ A goal may be achievable in theory, but if it is to be achievable in practice it is necessary to have the time and resources to complete it. Ø TIME BOUND -‐ Does your goal have an end point?
9. METHODS OF TRAINING Ø INTERVAL -‐ Defined as high intensity periods of work followed by periods of rest (repeated). Used in sports such as sprinting Ø CONTINUOUS -‐ is steady training. There are no rest periods, and a session usually lasts for a minimum of 20 minutes. Used in sports such as long-‐distance running, swimming, cycling or rowing. Ø FARTLEK -‐ Fartlek training is a form of continuous training that uses change in speed and terrain. Used in games such as Football, Netball, Rugby, Basketball, Hockey, Handball etc. Ø CIRCUIT -‐ Circuit training is a type of training that combines a variety of exercises at stations. Used in all types of sports as long as the circuit is made specific to the sport (specificity is applied!) Ø WEIGHT -‐ Weight training uses progressive resistance, leading to progressive overload. The weights provide a resistance for the muscles to work against, and is measured in ‘sets’ and ‘reps’. Can be used to improve muscular endurance and muscular strength based upon amount of reps and weight. Used in sports such as weightlifting, sprinting, Rugby. Ø CROSS -‐ Cross Training involves using another sport or activity to improve your fitness. It happens when an athlete trains in a different environment. For example, a long-‐distance runner may train using long-‐ distance cycling or swimming.
10.PLANNING AN EXERCISE SESSION • An exercise session has 3 parts: Ø Warm-‐up Ø Main activity Ø Cool down
• Warm-‐up – this involves: Ø Cardiovascular warm-‐up (pulse raiser) Ø Stretching (dynamic, static) • Main activity – training session or game • Cool down: Ø Jogging Ø Stretching Ø Relaxation exercises
11.ANALYSING TRAINING SESSIONS AND TRAINING THRESHOLDS This is important to monitor level and improvement. Key aspects: • Heart rate – the number of times that the heart beats per minute (BPM) • Resting Heart rate – HR at rest. • Working heart rate -‐ HR during or immediately after exercise. Shows the level of intensity you are working • Maximum Heart rate -‐ 220 – age = maximum HR (BPM) • Target heart rate/target zone -‐ 60% to 80% of Maximum heart rate. • Recovery rate -‐ Is how long it takes a person’s heart rate to return to its resting level after exercise (in minutes) You need to be able to plot these elements on a graph like you have previously.