GCSE PHYSICAL EDUCATION

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GCSE PE Revision
St Marys High School Short
Course REVISION GUIDE
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What are the benefits of taking part in physical
activity?
What is a HEALTHY, ACTIVE LIFESTYLE?A lifestyle
that contributes positively to physical, mental
and social wellbeing
and includes regular exercise and 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

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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 womens football taken less
seriously then mens 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)
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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

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Health
Key Definitions

• Health is a state of complete physical, mental
  and social well-being and not merely the absence
  of disease or infirmity.

The ability to meet the demands of the
environment.
Fitness

• a form of physical activity done primarily to
  improve ones 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
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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

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6 Skill-Related Fitness Components (BCRAPS)
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.

• 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

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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

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F.I.T.T Principle

• Overload is applied to a training programme by
  using the FITT principle.

Increase the Frequency how 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
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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 Measurable e.g. running
half a lap further easy to measure! Achievable e
.g. training plan to build on CV fitness half
lap achieved! Realistic e.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)
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Training Methods
Each is designed for a specific purpose, to
improve a specific aspect of fitness -
combination of METHODS develop sporting
performance (CROSS TRAINING)
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 w
ork (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
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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.

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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

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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

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Diet and Nutrition
Dietary Intake and Performance

• Most
• Valuable
• Player
• Football
• Club
• F
• W

• Minerals
• Vitamins
• Protein
• Fat
• Carbohydrates
• Fibre
• Water

Carbo-LoadingA system mainly used by marathon
runners e.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
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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)