PE Improvement Targets

Transcription

1 PE Improvement Targets VCERT - Year Ensure key words and terminology is used Try to use a variety sports related vocabulary in your answers. Below are vocabulary lists and brief teaching points of a variety of tops. We suggest every time you use one of the key words, give it a tick/highlight it to see your progress with use of terminology. Benefits of exercise KEY WORDS PHYSICAL PHYSICAL CHALLENGE 2: BENEFITS OF TAKING PART IN PHYSICAL ACTIVITY SOCIAL MENTAL COMPETITION AESTHETIC APPRECIATION COOPERATION 1: THE THREE CATEGORIES OF A HEATLHY ACTIVE LIFESTYLE KEY TERM HEALTHY, ACTIVE LIFESTYLE: a lifestyle that contributes positively to physical, mental, and social wellbeing, and includes regular exercise and physical activity. PHYSICAL SOCIAL MENTAL (Psychological) Contribute to good physical Mix with others Relieve/prevent stress health Physical challenge Make new Mental challenge friends Increase fitness Meet current friends Help the individual feel good Improve performance Develop teamwork Contribute to enjoyment of life Improve health related components of fitness Work with others Increase self - esteem & confidence Aesthetic appreciation 1. To help the individual feel good 2. To relieve stress and tension 3. To increase self-esteem and confidence 4. To improve health 5. For enjoyment 6. For a mental challenge 3: REASONS FOR TAKING PART IN PHYSICAL ACTIVITY 1. Cooperation 2. Competition 3. Physical challenge 4. Aesthetic appreciation 5. The development of friendships and social mixing

2 Fitness Keywords Health Skill Related Fitness (6) Exercise Agility Fitness Balance Performance Coordination Health Related Fitness(5) Power Cardiovascular Fitness Reaction Time Muscular Strength Speed Muscular Endurance Flexibility Body Composition HEALTH: * Can be improved by taking part in exercise (physical activity) as it builds up fitness levels. * This will enable people to lead an active life and make their daily life more comfortable. * Regular exercise also helps to keep people healthy by preventing illness. EXERCISE: FITNESS: PERFORMANCE: HEALTH RELATED FITNESS: SKILL RELATED FITNESS: * Taking part in exercise increases fitness levels. * Lack of exercise (hypokinetic = low movement) causes numerous physical health problems Heart disease, high blood pressure, joint pain etc. * Exercise is also thought to improve mental health by relieving stress and tension. * Fitness also contributes to better performance. * Fitter athletes can run longer/faster, jump higher, tackle harder etc. * Taking part in an activity to the best of one s ability. * Players at every level must exercise to keep themselves fit and enhance their performance. * Usually needed in combination, but not all at once or in equal amounts! * A marathon runner needs muscular endurance, good flexibility in their lower body = good stride length and they will also have a slim body composition. However, the essential feature is a high level of cardiovascular fitness to allow them to keep running to the finish line as quickly as they can! * Helps to improve performance in normal daily work and physical activities whatever level you are!

3 Helpful definitions Health: * Good reaction time is useful when driving a car or saving a goal at football! * Balance is helpful when standing on a chair reaching for something or a gymnast performing on the beams! *The skills relate to each other e.g. in football foot-eye coordination is needed, but so is speed to get to the ball quicker than the opposition; strength to hold off the opposition and then power to get a hard shot on target. A complete state of mental, physical and social wellbeing and not just the absence of disease and infirmity. Exercise: Fitness: Performance: Health Related Fitness: Cardiovascular fitness: Muscular Strength: Muscular Endurance: Flexibility: Body Composition: Skill Related Fitness: Agility: Balance: Coordination Power: Reaction Time: Speed: A physical activity which maintains or improves health & or fitness. Ability to meet the demands of the environment. How well a task is completed. The 5 Fitness components to improve fitness & performance. These help us to stay physically fit & healthy (CV, MS, ME, F & BC). The ability to exercise the entire body for long periods of time. The amount of force a muscle can exert against a resistance. The ability to use voluntary muscles many times without getting tired. The range of movement possible at a joint. The % of body weight that is fat, muscle and bone. (Motor Skills) - These skills (6 = A, B, C, P, R, S) help people to become good at physical activity and can be developed & improved with practice and training. Different sports/individuals need different skills! The ability to change the position of the body quickly and to control the movement of the whole body. The ability to retain the centre of mass (gravity) of the body above the base of support with reference to static or dynamic conditions of movement, shape and orientation. (static = still, dynamic = changing) The ability to use 2 or more body parts together. Power = Strength x Speed. The ability to undertake strength performances quickly. The time between the presentation of a stimulus and the onset of movement. The differential rate at which an individual is able to perform a movement or cover a distance in a period of time.

4 Diet Key Terms Factors of a Balanced Diet Macro-nutrients Carbohydrate Provide us with energy. o Complex carbohydrates are often referred to as starch and are found in natural foods such as bananas, wholemeal bread and potatoes. Foots of this type help provide energy to exercise. o Simple carbohydrates are also known as sugars and are found in fruit and vegetables. Protein Important to help build muscles and repair damaged tissue. Animal protein is found in meat, poultry and fish. Plant or Vegetable protein is found in nuts, bread, potatoes. Fats Important because they provide energy and together with glycogen help muscles work. Micro-nutrients Minerals Essential for a healthy body, including calcium and iron. o Calcium Vital to health, especially during growth in childhood and adolescence. It is important in the formation of bones and teeth and helps make bones strong. o Iron - Vitamins Essential to good health, among other things, vitamins are necessary for good vision, good skin, red blood cell formation, healing, healthy bones and teeth and blood clotting. o Vitamin A Helps with vision and helps prevent night vision. o Vitamin B1 Needed to release carbohydrates. o Vitamin C Helps healing and fighting infection and maintenance of bones, teeth and gums. o Vitamin D Needed for the absorption of calcium which is necessary for healthy bones. o Vitamin E Needed for growth and development. Fibre Adds bulk to food and aids the functioning of the digestive system. Water Accounts for around half of body weight. Holds oxygen and is the main component of many cells. Wellbeing A balanced diet provides all the nutrients needed to exercise and work. Appropriate rest periods are necessary to allow the body to repair and grow using the nutrients provided by diet. Carbo-loading Used by sports performers, predominantly long distance runners, eating lots of carbohydrates before physical activity to provide them with energy whilst competing.

5 Blood Flow during exercise (Blood Shunting) At the beginning of exercise, blood is sent to working muscle. Less blood is therefore available to digest food in the gut which can cause cramps and stomach discomfort. This flow from other areas is known as blood shunting. An exercise session should not start until at least 2-3 hours after the last meal. Body systems Cardiovascular System Key Words Resting heart rate Working heart rate Recovery rate Blood pressure HDL and LDL Cardiac Output Stroke volume Rest Diet Immediate/short term effects of exercise on the cardiovascular system 1. Increased heart rate 2. Increased blood pressure 3. A rise in systolic and diastolic pressure Immediate physiological effects of exercise on the body 1. Breathing becomes quicker and deeper 2. Body temperature increases 3. Sweating starts and body requires fluid 4. Muscles begin to aches 5. Lactic acid starts to slowly build Regular exercise and the cardiovascular system 1. Decreased resting heart rate 2. Faster heart recovery rate 3. Increased stroke volume 4. Increased cardiac output 5. Reduction in blood pressure 6. Healthy veins and arterties Key Terms Heart Rate (pulse rate): The number of times the heart beats per minute. Blood Pressure: The force exerted by circulating blood on the walls of the blood vessels. Cardiac Output: The amount of blood ejected from the heart in one minute. Stroke Volume: The volume of blood pumped out of the heart by each ventricle during one contraction. Rest: The period of time allotted to recovery.

6 Respiratory System Key Words Respiration Oxygen Carbon dioxide Oxygen debt Tidal Volume Vital Capacity Gaseous exchange Lactic acid Rest Recreational Drugs The immediate and short term effects of exercise on the respiratory system 1. Breathing quickens 2. Breathing deepens 3. Oxygen debt occurs (deep gasping breaths) The effects of regular participation and long term benefits of exercise on the respiratory system 1. Lung capacity 2. Increased vital capacity 3. Number of alveoli increase 4. Improved gaseous exchange The effects of smoking on the respiratory system 1. Smoking damages the lungs 2. Alveoli become less stretchy, so less efficient 3. More difficult getting oxygen in and carbon dioxide out Key Terms Tidal volume: is the amount of air inspired and expired with each normal breath at rest or during exercise. Vital Capacity: is the greatest amount of air that can be made to pass into and out of the lungs by the most forceful inspiration and expiration. 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.

7 Skeletal System Key Words Movement Bone Density RICE Support Ligaments Dislocation Structure Tendons Sprain Flexion Osteoporosis Torn cartilage Extension Compound Calcium Rotation Abduction Adduction Greenstick Simple Stress Sports Injuries RICE REST ICE COMPRESSION ELEVATION Compound fracture broken bone and skin Simple Greenstick part break Stress fracture overuse road running Sprain damaged ligaments Dislocation ball and socket most common Tennis elbow damage to tendons by overuse Torn cartilage cartilage is elastic substance in the knee. Bone Density Calcium milk and cheese. Vitamin D helps the body absorb calcium. Long term effects of exercise Stronger ligaments and tendons Increased bone density Hinge Joints - Elbow joint Knee joint flexion extension Ball and socket joint hip joint shoulder joint abduction adduction rotation

8 Muscular System Key Words Deltoid Trapezius Latissimus dorsi Pectorals Biceps Triceps Abdominals Quadriceps Hamstrings Gluteals Gastrocnemius Agonist Prime mover Antagonist Isometric Isotonic Lactic Acid Muscle fatigue Atrophy Hypertrophy Anabolic Steroids

9 Key terms Isometric contractions Muscle contraction which results in increased tension but the length does not alter The plank. Isotonic contraction Muscle contraction that results in limb movement. Hypertrophy muscles grow in size after they are overloaded weight training. Atrophy muscles become smaller if exercise is not maintained. Aerobic Respiration Glucose + oxygen = energy water carbon dioxide Anaerobic Respiration - Glucose = energy LACTIC ACID Oxygen Debt Muscles need oxygen to get rid of lactic acid, this extra oxygen is called the OXYGEN DEBT. Most of the lactic acid gets turned into carbon dioxide and water. Diet PROTEIN to repair and build muscles. Drugs Anabolic Steroids increase size and strength quickly, speed up recovery. Injury Strains (soft TISSUE damage) = RICE