GCSE PE Revision

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GCSE PERevision

• Health, Fitness and Factors Affecting Performance
  
• Part 2

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Diet and Nutrition

• A Balanced Diet contains
• Carbohydrates Fats
• Proteins Vitamins
• Minerals Fibre Water

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Bananas and other fruits.
Bread
Pasta
Carbohydrates They are used for energy. They are
broken down into glucose and used as fuel for
cell respiration.
Rice
Breakfast Cereals
Potatoes
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Cooking oils
Butter
Fish
Fats You Can also get energy from fats.
Avocado
Nuts
Red meats
Cheese And Dairy products
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Fish
Milk
Eggs
Protein This helps your body to build and repair
cells, restore and repair muscle and other tissue
and to make blood
Liver
Nuts
Meat
Cheese
Beans
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Fruit
Vegetables
Fibre This helps you to prevent constipation and
bowel cancer and absorbs poisonous wastes from
digested food.
Brown Bread
Bran and other cereals
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Water

• Around half of your body weight is water.
• It is in your blood other body fluids and cells.
• You can only survive without water for a few
  days.
• You should drink 8 glasses of water a day, more
  if you play sports!

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Vitamins and Minerals

• Vitamin A
• Vitamin C
• Vitamin D
• Calcium
• Iron
• Iodine

Fish, liver, eggs, milk Citrus fruits and
veg. Made by skin in the sun,Milk, fish, liver,
eggs. Milk, Cheese, Sardines. Liver, beans and
green veg Seafood.
Healthy Skin Healthy skin,help wounds to
heal. Absorb calcium, strong teeth and
bones Strong teeth and bones, muscle
contrations, For the Heamoglobin in blood Control
rate at which you burn food
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Your Energy Needs

• Your Basal Metabolic Rate (BMR) is the amount of
  energy you need to stay alive, awake and warm.
• Your Working energy is that which you need to
  move around, digest food and exercise.

Total Energy needed BMR Working energy

• Different people have different energy needs,
  this depends upon
• Age young children need more energy
• Sex males usually need more energy than females
• Lifestyle the more active you are the more
  energy you need

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Dietary Needs continued.

• Energy in Energy out
• If the energy you take in is greater than the
  energy you use you will store this as body fat
• If the energy you take in is less than the energy
  you use stored body fat.

• Obesity
• If you store too much body fat you can become
  obese
• A person who is more than 20 over normal weight
  for height they are obese
• Obesity can lead to other health problems as it
  puts strain on you heart joints and ligaments
• Anorexia
• If you use up too much stored body fat you can
  become anorexic.
• This too can lead to severe health problems

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• Food for sport
• Carboloading for very long events
• Cut down on carbohydrates and train hard to
  reduce glycogen stores.
• Eat lots of carbohydrates and train lightly just
  prior to the event to increase you glycogen
  stores in the muscles.
• Fluids
• It is important that you drink plenty before,
  during and after exercise to prevent dehydration
• High Protein
• Used by body builders and weight lifters to
  enhance muscle tissue building and repair

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• Food For Sport continued
• Before exercise/competition
• Increase fluid intake
• Avoid fatty foods as they are slow to digest
• Avoid basic sugars as they increase Insulin
  levels creating fatigue
• Eat carbohydrates i.e pasta, cereal, fruit etc
  for slow energy release
• Eat last meal 1-2 hours before exercise to allow
  digestion

• During competition/exercise
• Intake liquid Glucose to increase glycogen stores
• Continue intake of fluids

• After exercise/competition
• Intake carbohydrates to restore glycogen stores
• Intake fluid to replace lost fluids

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The Skeleton
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Functions of the skeletal system

1. Movement Muscles are attached to your bones,
   when they contract and relax they cause the bone
   to move
2. Blood Production blood cells are made in the
   marrow cavity (inside) of the bone

1. Shape and support The bones form a framework
   for your body
2. Protection The bones surround and protect vital
   organs i.e. the cranium protects the brain

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Types of joints Freely moveable (synovial)
See fixed joints later!

• Joints are where 2 or more bones meet and allow
  movement
• Hinge joint movement in 1 direction i.e. the
  elbow
• Ball and Socket wide range of movement, it is a
  rounded head that sits in a cup i.e. the hip

• Gliding joint allows 2 flat surfaces to glide
  over each other i.e. the small bones of the wrist.

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Other types of Freely moveable (synovial) Joints

• Pivot joint This allows a rotational movement
  i.e. the joint that allows us to turn our head
  from side to side
• Condyloid Joint It is a hinge joint that allows
  some sideways movement i.e. the joint at the wrist

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Other types of joints
Immoveable joints these are fixed joints and
dont move at all i.e. the the bones in the skull.
Slightly moveable joints There is only a small
range of movement at these joints i.e. the
vertebrae or the joints between your ribs and
sternum.
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Range of Movement

• Flexion bending a limb at a joint.
• Extension Straightening a limb at a joint.

• Abduction moving the limb away from the midline
  of the body
• Adduction Moving the limbs towards the midline
  of the body

Rotation Movement of parts around a joint
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Cartilage and Ligaments

• Cartilage
• It is smooth tissue
• Found between bones
• Prevents bones rubbing together
• Acts as a shock absorber

• Ligaments
• Bands of elastic fibrous tissue
• It holds together bones
• Keep bones in place

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The Muscular System
Deltoid
Trapezius
Biceps
Triceps
Pectorals
Latissimus dorsi
Gluteals
Abdominals
Hamstrings
Quadriceps
Gastrocnemius
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The main actions of muscles
Muscle Action
Deltoid Raise your arm sideways at the shoulder
Biceps Bends your arm at the elbow
Abdominals Pull in your abdomen, flex your trunk to bend forward
Quadriceps Straighten your leg at the knee
Pectorals Raise your arm and draws it across your chest.
Lattissimus dorsi Pulls your arm down and draws it across your back
Trapezius Holds and rotates your shoulder
Triceps Straightens you arm at the elbow
Gluteals Pulls back and sideways your leg at the hip
hamstrings Bend your leg at the knee
gastrocnemius Straightens your ankle joint
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Types of muscle
There are 3 main types of muscle
Voluntary (Aka Skeletal or striped) muscle this
is attached to your bones and moves when you want
it to because a signal is sent from your brain.
Involuntary (Aka smooth) muscle This is in the
walls of your internal organs such as your gut or
bladder, it works by its self without you
thinking about it!
Cardiac Muscle This is only found in the walls
of your heart, it works continuously, never
tiring.
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Origin and insertion
Muscles are attached to bones in 2 places, the
origin and the insertion. When a muscle contracts
one bone will move and another will remain
stationary.
The origin this is where the muscle joins the
stationary bone.
The insertion this is where the muscle joins
the moving bone.
The insertion moves towards the origin when a
muscle contracts.
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Muscles work in pairs!

• Muscles pull by contracting, they do not push!
• One muscle contracts to bring 2 bones together
  whilst another relaxes.

Prime Mover (Agonist) These muscles contract to
produce the movement. Antagonist These muscles
work against the prime mover, they
relax. Synergist this helps the prime mover, it
holds the body in position so the prime mover can
work.
Example

• Flexion of the forearm
• Prime mover Biceps
• Antagonist - Triceps

• Extension of the forearm
• Prime mover Triceps
• Antagonist - Biceps

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How muscles and bones work together to create
movement.

• For example when kicking a football
• The quadriceps keep the standing leg straight
  (Synergist).
• The gluteals pull your leg back at the hip and
  your hamstrings(Prime mover) bend your leg at the
  knee, Hamstrings are the antagonist.
• The quadriceps (prime mover) straighten your leg
  at the knee (the hamstrings become the
  antagonist) and the gastrocnemius straightens the
  ankle joint in preparation for striking the ball.

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The circulatory system
The circulatory system allows your blood to carry
food and oxygen to the cells that need it and
carbon dioxide and other waste products away.
There are 2 systems The pulmonary system
carries blood from the heart to the lungs and
back to the heart The systemic system carries
blood to the rest of the body and back to the
heart
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Blood
Blood has many jobs
In the plasma glucose and nutrients from food,
hormones and waste products such as carbon
dioxide are carried around the body.
In the red blood cells there is haemoglobin
which carries oxygen to exercising muscles.
The white cells they fight disease in your body.
Blood also controls your body temperature When
you are too hot the blood vessels below your skin
expand (vasodilatation) to release the heat. This
is vital when exercising as heat is created by
your body as a waste product. When you are too
cold the blood vessels under your skin contract
(vasoconstriction) so less heat is lost.
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Blood Transportation
There are 3 types of blood vessel
Arteries They carry blood Away from the
heart. They do not have valves They pulsate Thick
muscular walls
Veins They carry blood back to the heart They
have valves to make sure blood doesnt flow
backwards They are often surrounded by muscles as
when they contract it helps push the blood
through.
Capillaries These are thin blood vessels where
gaseous exchange takes place , oxygen and
nutrients into the cells and waste products out.
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The heart working as a pump.
Your heart acts as a pump to get the blood to the
areas of the body it is needed. This is achieved
by the muscular walls of the heart contracting
and relaxing, which makes the heart beat.
Heart rate (HR) the number of times your heart
beats in a minute
Each heart beat pumps blood into your arteries
which causes them to expand then contract. This
is know as a pulse. You can feel this at several
places in your body, the wrist and carotid artery
in your neck are the most common places. By
counting the pulses you can tell your heart rate.

• Average HR at rest is 70bpm.
• The lower your HR at rest the fitter you are.
• With training your circulatory system will pump
  more blood with each beat.

• Your HR increases as you exercise to get more
  oxygen to your working muscles.
• Your max HR is 220 your age.

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The effect of exercise on the circulatory system

• The short term effects
• Heart beats faster
• Heart pumps more blood
• Arteries widen
• Blood vessels under the skin vasodilate

• The long term effects
• More blood cells produced so more oxygen can be
  carried
• More capillaries so that gaseous exchange can
  take place quicker

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The Respiratory System
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The Action of Breathing

• Inspiration Breathing in
• Diaphragm contracts flattens and moves downwards
• Intercostal muscles force ribs upwards and
  outwards
• Expansion of chest cavity decrease air pressure
  in the chest cavity
• Air forced into lungs

• Expiration Breathing out
• Diaphragm relaxes and becomes dome shaped
• The intercostal muscles relax and return to their
  normal position
• There is increased air pressure in the chest
  cavity
• Air is forced out of the lungs

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Gaseous exchange

• Alveoli is the site for gaseous exchange
• This is when oxygen goes into the blood and
  carbon dioxide is taken from the blood.
• There are thousands of alveoli. They are thin
  walled air sacs.
• The more we train the number of alveoli in our
  lungs increases.

• The removal of carbon dioxide
• The lungs remove carbon dioxide from the body.
• The brain monitors the level of carbon dioxide in
  the blood, which is more when exercising.
• As carbon dioxide increases the brain sends a
  message to the diaphragm to inspire more
  frequently, thus taking in more oxygen and
  expelling more carbon dioxide.

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Cell Respiration
Movement is caused by muscles, this needs energy.
We get energy from our food. Cell respiration is
when we get energy from our food.

• When we eat this is what happens to our food
• The food is digested in our gut and turned into
  liquid.
• Liquid food passes through the gut wall and into
  the blood.
• The blood carries it to all cells including
  muscle to be used for energy.

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Cell respiration continued
There are 2 ways to get energy from our food,
with oxygen and without oxygen.
With oxygen is called Aerobic respiration Glucose
Oxygen carbon dioxide water energy
Without oxygen is called Anaerobic
respiration Glucose Energy Lactic acid
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Oxygen debt
When your muscles have gained energy from your
food without oxygen it creates lactic acid. Extra
oxygen is needed to get rid of this.
Oxygen debt The amount of oxygen needed to get
the body back to its resting state. This is why
we continue to breath heavily after exercise.
Lactic acid is painful if you do not get it out
of your muscles. It is turned into carbon dioxide
and water.
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Summary of the effects of training
Decrease in resting heart rate
Decrease in blood pressure
Heart grows bigger and stronger
Decrease in recovery rate
The effects of aerobic training
The number of alveoli increase
The number of capillaries increases
Volume of blood in your body increases
Arteries grow larger and more elastic
Rib muscles and diaphragm grow stronger
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Continued
Your heart walls grow thicker
Your muscles are able to tolerate lactic acid more
The effects of anaerobic training
You can become more efficient at clearing lactic
acid
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Continued
More efficient at using oxygen
Be able to repeat muscular contractions for longer
Effects of muscular endurance training
Better at using fat for energy
More capillaries grow around the muscles
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Continued
Increase in muscle size - Hypertrophy
Muscles contract more strongly
The effects of strength training
Tendons get bigger and stronger
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Ligaments become stronger
Increase in bone strength
More fat burned during exercise
Other effects of training
Cartilage becomes thicker so can absorb shock
better
Increased range of movement at a joint
Increased BMR so you burn stored fat quicker at
rest