GCSE PHYSICAL EDUCATION

REVISION GUIDE, PART TWO

Different Body Types      

Somatotypes (body build/physique) Measurements taken from height, weight, bone size, muscle girth and fat Endomorph Mesomorph Ectomorph Certain body types are particularly suited to different sports!

Different Body Types  

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Endomorph Characteristics: Fatness, round body shape, large build. Effect on sport: often not suited to endurance events, most commonly found in events requiring large body mass and strength, such as sumo.

Different Body Types  

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Mesomorph Characteristics: muscular, broad shoulders, triangular body shape Effect on sport: Most sportsmen are mesomrophs as most sports require strength and power. Strongmen and sprinters are good examples.

Different Body Types   

Ectomorph Characteristics: Thin, lean, low body fat levels Effect on sport: often found competing in endurance events such as the marathon and sports requiring a light body such as jockey

Optimum Weight    

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Factors affecting optimum weight: Height Gender Bone Structure Muscle Girth Genetics

Optimum weight in sport 

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Varies widely according to the sport; rugby and horseracing, for example, have quite different requirements. A forward in rugby; need muscular strength & power, so large muscle girth.

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A jockey; short with small bone structure & minimum amount of muscle.

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Some people need to lose weight to reach their optimum weight (e.g. boxing)

Weight-related conditions 

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Anorexic – a prolonged eating disorder due to the loss of appetite and a desire to not become overfat or obese/desire to become thin. Underweight – weighing less than is normal, healthy or required. Overweight - having weight in excess of normal. Not harmful unless accompanied by overfatness Overfat – having too much body composition as fat Obese –describes people who are very overfat.

Performance Enhancing Drugs ANABOLIC STEROIDS

BETA BLOCKERS

DIURETICS

NARCOTIC ANALGESICS

STIMULANTS

PEPTIDE HORMONES

Performance Enhancing Drugs  ANABOLIC

STEROIDS: Increase muscle mass & develop bone growth

 BETA BLOCKERS:

and lower b.p

 DIURETICS: To

Help maintain a low HR

increase the amount of urine production

Performance Enhancing Drugs  NARCOTIC ANALGESICS:

from painful injuries

They give relief

 STIMULANTS: They increase  PEPTIDE HORMONES:

alertness

Same as Anabolic Steroids, specific hormone EPO increases red blood cell production.

Recreational Drugs 

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Smoking – Damages heart and lungs and raises blood pressure, increased risk of cancer, heart disease Reduces bodies ability to carry oxygen so performers suffer from fatigue and loss of breath more easily. Alcohol – Can cause damage to the liver and brain cells and increase likelihood of dehydration It may affect performance by impairing judgments, slowing reaction times and causing dehydration, it is commonly used as a sedative in sports such as archery to improve performance.

Risk assessment & prevention of injury    

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How can we make activities safe? Warming up/cooling down Checking equipment & facilities Protective equipment & clothing Appropriate footwear Balanced competition – (weight categories/mixed or single sex/age/handicap system) Playing to the rules of competition

The CV system 

Heart, Blood and Blood Vessels.

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Heart pumps blood around the body (2 main functions):

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To supply the body with oxygen/nutrients To remove waste products such as carbon dioxide

2.

The CV system  

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Aerobic (with air) activity Any sustained activity requiring increased breathing and oxygen consumption Aerobic activities normally last for a minute or more Increases cardio - vascular fitness and efficiency of respiratory system E.g. long distance running

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Anaerobic (without air) activity Anaerobic activities are high intensity activities over a short period of time They only last for 40 second or so, even the fittest athletes cannot work at this intensity for longer Examples include 100m sprint

The CV System during exercise    

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Immediate effects of exercise: Increased HR (adrenaline released) Increased blood pressure Increased body temperature/sweating Lactic acid build up Muscle fatigue / tiredness

Regular Exercise & the CV System      

Effects of regular training and exercise: Increased stroke volume and cardiac output (so heart pumps more blood per beat) Quicker recovery rate Lower resting HR Healthy veins and arteries Reduced blood pressure Overall more efficient CV system

The effect of lifestyle on the CV system    

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Rest High Cholesterol Recreational drugs Sedentary lifestyle & lack of exercise Stress

The Respiratory System Tidal volume  “The amount of air inspired and expired with each normal breath at rest and during recovery”  Tidal volume increases during exercise Vital capacity  “the maximum amount of air you can breathe out after breathing in as much air as possible”

Immediate and long term effects of exercise on the respiratory system 

Oxygen debt “the extra oxygen consumed during recovery from a period of strenuous physical activity, compared with the amount which would usually have been consumed over the same length of time at rest.”

Immediate and long term effects of exercise on the respiratory system      

Improved efficiency of lungs and better delivery of oxygen to the working muscles. Meaning the body will be able to cope better during exercise. VITAL CAPACITY increases No. OF ALVEOLI increases No. OF BLOOD VESSELS increases Smoking can have serious negative effects on the respiratory system (i.e. damage alveoli affecting gaseous exchange).

The muscular system 

The muscular system describes all the muscles in the body and how they work.

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It is the driving force behind movement, which happens as a result of muscles contracting and lengthening.

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Voluntary muscles bring about movement, these are the ones that can be consciously controlled and we use in sport and physical activity.

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Involuntary muscles contract by themselves e.g. heart

Muscles and muscle action Muscle

Produces

Extension of the upper leg

Pull the legs back at the hips. Running/good posture

Flexion of the leg at the knee.

Bend the legs at the knees. Sprinting: leg bends

Plantar flexion of the foot

Straighten the foot so you can stand on your toes. Running: pushing onto the toes

Gluteals

Hamstring

Gastrocnemius

Main Action

Muscles and muscle action Muscle

Produces

Trapezius

Rotates the shoulder blades backwards.

Latissimus dorsi

Rotates upper arm at the shoulder.

Triceps

Extension of the arm at the elbow

Main Action

Hold and rotate the shoulders and also move the head back and sideways. Rowing Pull arms down at the shoulders and back behind your back. Butterfly (swim) Straighten the arms at the elbow. Throw a cricket ball.

Muscles and muscle action Muscle

Deltoids

Biceps

Quadriceps

Produces

Abducts the upper arm, from the body.

Main Action

Raise the arms in all directions at the shoulders. Serve in tennis.

Flexion of arm at Bend the arms at elbow the elbows. To throw a cricket ball. Extension of leg Straighten the at the knee legs at the knees. Kicking a football.

Muscles and muscle action Muscle

Pectorals

Abdominals

Produces

Main Action, Sport Example

Adduction of arm

Raise the arms up, sideways and across the chest at the shoulders. Front crawl swim

Flexion and rotation of the trunk.

Pull in the abdomen and bend the spine so you can bend forward. Rowing

Muscles and movement 

Antagonistic muscles

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Skeletal muscles work across a joint and are attached to the bones by strong cords known as tendons.

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They work in pairs, each contracting or relaxing in turn to create movement.

Muscles and muscle action 

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Flexion (bending) of the arm The muscle doing the work (contracting) and creating the movement is called the agonist or prime mover. The muscle which is relaxing and letting the movement take place is called the antagonist. Antagonist (Triceps relax) Agonist or Prime Mover (Biceps contract)

How muscles work  

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A muscle can work in two ways; Isometrically Isotonically

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ISOMETRIC  the muscle stays the same length, a good example being during a tug of war, or when holding the plank.

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ISOTONIC  the muscle changes length as it works. Muscle Shortening= concentric Muscle Lengthens= eccentric

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Long term effects of exercise on the muscular system  

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Increased muscle size (hypertrophy) (Atrophy is a loss of muscle mass; may experience when injured and stop training) Potential injuries: Soft tissue injuries: tears, pulls and strains Prevention: Warm up and cool down Treatment: RICE (Rest, Ice, Compression and Elevation)

The skeletal system • The skeletal system includes all the bones in the body. •It maintains the body’s shape and supports it, keeps it in position, and provides a structure to which muscles are attached. 3 MAIN FUNCTIONS: 1. Movement 2. Support 3. Protection

3 Functions of the skeleton SUPPORT Our skeleton offers support so we can move, stand up , Sit down etc.

MOVEMENT Bones meet to form joints, which act at levers. Tendons attach to bones to muscles enabling a variety of movements.

PROTECTION Of vital organs E.g. ribs protect heart & lungs. Can prevent serious injury during sport.

Movement at joints 

Joint movements:

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Flexion – the angle at the joint is getting smaller. Extension – the angle at the joint is getting bigger Adduction – a body part moves towards the centre line of the body Abduction – a body part moves away from the centre line Rotation – the movement is spinning or turning

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Movement at joints

Hinge Joint • Allows: flexion + extension

• Like hinges on a door • Found at: elbow + knee

Ball and socket joint • Allows: widest range of movement (all 5)

• Occurs when rounded head of a bone fits into a cup-sized cavity • Found at: shoulder (scapula + humerus) and hip (pelvis + femur)

Exercise and the skeletal system 

Bones grow until you reach approx 18 years.

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Exercise can...

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Increase bone density Allow ligaments & tendons to become thicker and stronger.

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Weight bearing exercises 

Bones become lighter and weaker with age.

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Osteoporosis is when too much bone is lost, the skeleton becomes weak and bones can break very easily.

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Exercise can prevent osteoporosis, particularly weight-bearing exercises such as walking, running, skipping. They put pressure on bones, increasing their strength.

INJURIES TO BONES...

Injuries to the skeletal system •Stress fractures: •An ‘overuse injury’ from muscles becoming fatigued and not absorbing shock, OR, from increasing exercise intensity too quickly. •Activities played on hard surfaces such as basketball, tennis and road running are susceptible to stress fractures. •Open and Closed Fractures – The Bone breaks

INJURIES TO JOINTS...

Injuries to the skeletal system 

Sprain:

Injuries to the skeletal system Torn Cartilage:

Injuries to the skeletal system

Injuries to the skeletal system 

Dislocations:

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When a bone at a joint is forced out of its normal position.

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Result of a hard blow causing a bone to be displaced.

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The most obvious symptom is deformity and swelling of the joint

Treatment for injuries 

The treatment for minor injuries:  THE RICE PROCESS: Rest Ice Compression Elevation

Diet and the skeletal system 

Diet is essential for a strong, healthy skeletal system.

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A balanced calcium-rich diet helps bones to grow and increase density (milk, cheese, yoghurt).

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Vitamin D is essential to the growth and maintenance of healthy bones and helps absorb calcium.

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Smoking and too much alcohol have a toxic effect on bones.