1 P a g e C S i n c l a i r

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1 1 P a g e C S i n c l a i r

2 SECTION 1.1: HEALTHY, ACTIVE LIFESTYLES How they could benefit you Helps individual to feel and look good (serotonin levels) Develops friendships and social mixing REASONS FOR PARTICIPATING IN PHYSICAL ACTIVITY Enhances body shape Help relieves stress/tension & Stress related illness Contributes to good health and enjoyment of life Co-operation Develop friendships and social mixing BENEFITS OF SPORTING CLUBS & PARTICIPATION Competition Aesthetic appreciation Physical Challenge SOCIAL MENTAL PHYSICAL Develops friendships and social mixing Co-operation Competition Physical Challenge Aesthetic appreciation Helps relieves stress/tension Helps relieve stress related illness Helps individual to feel and look good Enhances body shape Contributes to good health and enjoyment of life 2 P a g e C S i n c l a i r

3 1.1.2 Influences on your healthy, active lifestyle Cultural: Age, disability, gender, race Image: Fashion, media coverage Resources: Access, availability, location, time Why Choose That sport? People: family, peers, role models Health and Wellbeing: Illness and health problems Socio-Economic: Costs, perceived social status Roles in Sport Performer Official Leadership Volunteer 1. All these are vital roles in sport as they enable lots of people to be involved of different abilities. 2. Also all roles required for an activity to run 3 P a g e C S i n c l a i r

4 1.1.2 Influences on your healthy, active lifestyle Levels of Participation Sports Participation Pyramid Elite/Excellence Performers at the highest national and international levels Competition/Performance More structured form of competitive sport at club/county, or individual level for personal reasons e.g. running Participation Sport for fun, at basic levels of competence Foundation/Grass roots Associated with youngsters. Encouragement to learn the fundamental motor skills e.g. TOP Sport Sporting Initiative Stay, Succeed initiative Start increase participation in sport in order to improve the health of the nation, with a focus on priority groups Stay retain people in sport through an effective network of clubs, sports facilities, coaches, volunteers and competitive opportunities Succeed create opportunities for talented performers to achieve success Agencies Sport England Creating sporting opportunities in every community by focusing on growing and sustaining participation in sport and improving talent development. Youth Sports Trust We are working hard to encourage all young people to take part in sport and PE, both in and out of school time National Governing Bodies A National Governing Body of Sport (NGB), oversees the existing Vision for that Sport as well as the future direction and focus of that particular Sport developing coaches, volunteers and officials, funding, facility development, promoting competition 4 P a g e C S i n c l a i r

5 EXERCISE and FITNESS KEY DEFINITIONS Health State of complete mental, physical and social well-being. Fitness The ability to meet demands of the environment Exercise Form of physical activity done primarily to improve one s health and physical fitness BODY COMPOSITION the amount of muscle, bone and fat the body has Examples A persons body composition will vary according to their sport, a Rugby player has a different composition to a high jumper HEALTH RELATED FITNESS (HRF) CARDIOVASCULAR FITNESS the ability of the heart to pump blood and deliver oxygen where needed in the body. Relies on a healthy heart, blood and blood vessels Examples Playing 90 minutes in football matches Playing Cricket matches that could last for 3-5 days Running in a marathon MUSCULAR ENDURANCE The ability of muscles to contract for a long period without tiring Examples Long distance walking Long distance running Long distance swimming HEALTH RELATED COMPONENTS FLEXIBILITY the range of movement at a joint Examples Hurdling in athletics Gymnastics performing complex sequences Swimming - MUSCULAR STRENGTH the ability to use muscles against a resistance. Examples DYNAMIC required to start and maintain movement of the body e.g. cycling or doing loads of press-ups EXPLOSIVE required when a high amount of force has to be applied quickly e.g. shot putting STATIC required when applying strength to a fixed static object e.g. pushing in a rugby scrum 5 P a g e C S i n c l a i r

6 SKILL RELATED FITNESS (SRF) REACTION TIME The time it takes to respond to a stimulus Examples Responding to a signal e.g. sprint start to a gun Responding to a variety of signals e.g. playing a shot in cricket depending on length of the ball pitched POWER Ability to apply a combination of speed and strength in an action Examples Football Goal keeper taking a goal kick Badminton playing an overhead smash SKILL COMPONENTS AGILITY Ability to change direction quickly and with control Examples Football - dribbling past an opponent at speed Rugby Running, avoiding opponents whilst in possession CO-ORDINATION Ability to use two or more parts of the body at the same time Examples Catching a pass in rugby Basketball lay up shot Tennis player taking a serve SPEED The time taken to cover a distance Examples Running fast 100m sprint Throwing a cricket ball at the stumps to get a run out BALANCE Ability to maintain and equilibrium: Static = still Dynamic = moving Examples STATIC holding a position without movement e.g. a handstand in gymnastics DYNAMIC maintaining a position whilst moving e.g. cycling or surfing 6 P a g e C S i n c l a i r

7 TRAINING P.R. SIR PROGRESIVE OVERLOAD - Exercising at the same degree of difficulty all the time will only maintain current fitness levels. Your body needs to be put under more pressure in order to improve. The easier a session is to complete, the performer should start to progress the next session. Putting greater demands on the body by exercising. This can improve fitness. The point where exercise is demanding enough to have an effect on the body is called the threshold of training. There 3 ways; - Frequency number of sessions e.g. up to 3 per week - Intensity increasing distances run, repetitions or weight - Duration length of training sessions REST / RECOVERY After exercising it is important than athletes allow time for rest so that muscles can recover. It is during this period that muscles actually grow as they repair from the stress and strain they were put under through exercise. A diet high in Protein help improve this process. SPECIFICITY Understanding the needs of the game or event, e.g. a goalkeeper will include reaction work in their training. The pace of training should be consistent to the pace of the game. Also the actions should be the same in training as it is in match situations e.g. a swimmer needs to spend most of their time in the water. INDIVIDUAL NEEDS - Whether training to compete or training for health, everyone has different needs. People vary in height, size, shape and preference. Therefore, even though they have the same goals they may not reach them by the same means. REVERSIBILITY - if training stops, i.e. due to injury or boredom. This means the body will lose its fitness will occur or muscles will decrease in size as they are not being stressed. F.I.T.T. PRINCIPLES FREQUENCY How often the exercise is done (be it an individual set or the whole session) e.g. Training 3 times a week or 2 per day. Elite performers train more frequently to achieve results good enough. Remember, the body needs time to recover so training very, very hard, every day can be harmful even to an elite performer. INTENSITY The difficulty of the exercise could be the amount of weight or the speed you move. Consider cardiovascular fitness, your pulse rate can show you how intensely you re working. Fitness will increase by working in 60-80% target zone of the maximum heart rate, e.g. Training with heart rate of 120bpm 160bpm. Strength training is similar, by calculating 60-80% of their maximum weight they can lift and working to it. TIME The duration of the Exercise. Keeping your pulse at 60-80% of its maximum for 2minutes is the target. The time begins once the pulse rate hits 60%. The warm up is not included. Also you can vary the duration of each session e.g. 30mins, 45mins or 60mins TYPE What kind of exercise you do For general fitness then personal preference to suit the individual is usually done e.g. swimming, cycling or running, But if its for a specific activity then choice becomes limited as it should reflect the activity. However remember to vary to keep interesting and work all different muscle groups. 7 P a g e C S i n c l a i r

8 METHODS OF TRAINING TYPES OF CONTRACTION AEROBIC and ANAEROBIC ACTIVITY Isotonic Contraction In this contraction, the muscle changes length and so something moves. E.g. Bicep Curl Isometric Contraction In this contraction, the muscle stays the same length and so nothing moves. E.g. the Wall Sit TRAINING METHODS Aerobic with oxygen Lower intensity Endurance activities - Marathon Anaerobic without oxygen Higher intensity Short distance activities - Sprinting There are many types of training methods. CIRCUIT TRAINING Exercising at a number of different stations in it. Each station has a specific exercise to do. A short rest is allowed between each station. E.g. sit ups, press ups etc... WEIGHT TRAINING Improves muscular strength. Primarily done in a gym using weights. INTERVAL TRAINING Training with rest periods in between - High Intensity. Similarity to sprinting activities e.g. 100m/200m - Speed CONTINUOUS TRAINING Training without breaks Low Intensity. Exercising aerobically at a constant rate doing activities like running or cycling, muscular endurance FARTLEK TRAINING Swedish for speed play - Changing speed, distances and times of exercise in same session. CROSS TRAINING Uses a combination of different training methods. NB: Link these types of training to elements of HRF and SRF Target Setting When training it is important to set targets or goals so you can assess if you are improving and also it will boost your confidence/self esteem and also keep you motivated. SMART Targets S Specific, clear about what it is you want to do and related to your sport or area for development M Measurable, some form of scoring or assessment is needed if you want to check if you are improving so times, repetitions or some way of scoring needs to be used A Attainable, targets to be something that can be achieved at some point or you will lose motivation to continue R Realistic, the target has be within your capabilities or again there is no point in even starting T Time bound, there needs to be a deadline to complete the target to improve motivation and stay focused. If a target had no deadline there would be now pressure to try hard. 8 P a g e C S i n c l a i r

9 METHODS OF TRAINING PAR Q = Physical Activity Readiness Questionnaire To determine the safety or possible risk of exercising for an individual based upon their answers to specific health history questions FITNESS TEST Elements of HRF and SRF can be tested: COOPER 12 MIN RUN a test of muscular endurance, participants run continuously for 12 minutes. After 12 minutes the participant records the distance covered. HAND GRIP TEST Used to test strength of a person s grip SIT AND REACH TEST A flexibility test to measure hip flexibility HARVARD STEP TEST A test of muscular endurance. Follow the required pace for stepping on and off a high bench whilst recording your heart rate at required intervals. ILLINOIS AGILITY TEST The length of the course is 10 metres and the width (distance between the start and finish points) is 5 metres. On an athletics track, you could use 5 lanes. 4 cones can be used to mark the start, finish and the two turning points. Each cone in the centre is spaced 3.3 metres apart. SERGEANT JUMP TEST Test of explosive strength where individuals measure how high they can jump, measuring from the highest point of your reach to the height you can jump STANDING BROAD JUMP TEST Test of explosive strength where individuals measure how far they can jump, from 2 feet to 2 feet STANDING STORK TEST Standing on one leg with other foot sole against the knee. Measured by how long you hold the balance. A Typical Exercise Session Warm Up To prepare the body for exercise Main Activity Drills/Exercises linked to a focus area before moving into a conditioned activity. Eg a football session with drills focusing on ball control followed by a game of 2/3 touch football Cool Down To steadily decrease heart and breathing rates after exercise. Helping to reduce oxygen debt and removal of lactic acid 9 P a g e C S i n c l a i r

10 Micro Nutrients Macro Nutrients DIET, HEALTH AND HYGIENE BALANCED DIET Daily intake of food containing right amounts and types of nutrients Carbohydrates Fats Proteins Minerals Vitamins Fibre Function Foods found in Aid to Sportsperson Ready source of energy Store of energy as Glycogen Source of energy (slow release) Can be stored in body Growth and Repair of tissues, enzymes and hormones Calcium helps growth of bones, Iron helps making red blood cells and the way blood is carried by haemoglobin. Helps general health vision, skin condition, forming of red blood cells and clotting, good condition of bones and teeth Helps Digestion. There are 2 types. Insoluble adds bulk to food so moves through digestive system Soluble helps reduce cholesterol, keeping heart healthy Fruit, cakes, sweets, sugar and bread, pasta rice, potatoes. Milk, cheese, butter, oils, chocolate, fatty meats, soya beans and corn. Meat, fish, pulses (chick peas, lentils and beans), nuts, eggs and poultry Milk and salt water fish (iodine), red meat, liver and green vegetables (iron), cheese and cereal. Fruit vitamin C Liver, carrots Vitamin A Whole grain, nuts Vit B1 Vegetable oil Vitamin E Leaves, seed cases, cereals and whole grains. Ready source of energy when muscles need it. Athletes training hard use carbohydrates quickly so diet should be high in this food type. Increase size and weight of body beneficial to performers with extra bulk e.g. Shot putter. Excess weight can inhibit performance though. Builds muscle and repairs tissue within body. Essential after injury to heal quickly. Sportspeople who have large muscles need extra protein. Increase oxygen carrying capacity to working muscles. Iodine aids growth, essential for athlete s energy production. Iron helps produce red blood cells so carry more oxygen around body preventing fatigue. Calcium helps blood to clot, aiding recovery and strengthens bones and muscles. General health is important to perform well. When training hard vitamins from B group are used up more so need replenishing. Less Cholesterol in the body makes the heart more efficient By keeping digestive system functioning regularly the body retains less waste Water Two-thirds of the body is water Need to replenish water which is lost in urine, sweat and condensation when we breathe Fluids and foods Water allows blood to flow more easily important when exercising as the body demands more oxygen, nutrients, heat control and waste removal. A BALANCED DIET enables a sports person to achieve or maintain their optimum weight for their sport. e.g. A boxer needs to maintain a set weight for the category that he box s within, such a heavy weight or a middle weight. EATING FOR YOUR SPORT Prior to an event athletes will eat specific foods, often high in Carbohydrates as they are a quick source of long release energy. This supports Blood Shunting, where blood flow is increased to the key areas that require it. e.g. the legs when running 10 P a g e C S i n c l a i r

11 HEALTHY MIND AND BODY DEFINITIONS OVERWEIGHT having weight excess than normal, harmless unless accompanied with over fatness OVER FAT person having more fat than recommended for gender and age OBESE term used to describe people who are very over fat ECTOMORPH - Slightly built, delicate body - Narrow shoulders and hips - Lean, fragile - E.G. Marathon Runner WHAT ARE THE DIFFERENT SOMATOTYPES? MESOMORPH - Athletic Build - Muscular, large trunk - Broad shoulders, narrow hips - E.G. 100m Sprinter ENDOMORPH - Round/ pear drop shape - Narrow shoulders and broad hips - Carry weight around waist and on hips and upper thighs - E.G. Sumo wrestler Anorexia A prolonged eating disorder due to loss of appetite Underweight Weight less than is normal, healthy or required. Overweight having weight in excess of normal. Not harmful unless accompanied by overfat. Overfat a way of saying you have more body fat than you should have. Obese a term used to describe people who are very overfat. Your weight is affected by height, gender, muscle girth, and bone structure Your height and weight generally make you more suitable for a particular sport. A good example is athletics, if we watch athletics it is clear to see common samatotype characteristics amongst each event. High jumpers are normally very tall and very thin - Ectomorph Shot putters are a lot larger with bigger shoulders, waists, arms and legs Endomorph Safety Balanced Competition Competition between same Age, Gender, Weight Class Rules To make the game safe and fair for all participants Specialised equipment - designed to make sport safer for all the participants, e.g. shin pads, gum shields, helmets, studs in footwear. Clothes are also designed to keep the athlete warm or cool during exercise. 11 P a g e C S i n c l a i r

12 DRUGS ALCOHOL - Affects co-ordination, speech and Judgement - Slows your reactions - Makes your muscles tire quickly - Eventually damages heart, liver, kidneys, brain, muscles and digestive and immune LEGAL BUT HARMFUL NICOTINE/SMOKING - Causes nose, throat and chest Irritations - Makes you short of breath - Increases risk of developing heart disease, lung cancer and bronchitis and death! PERFORMANCE ENHANCING DRUGS Stimulants Advantages Speeds up reactions and increases aggression Make you feel less pain Disadvantages Feeling less pain can make athlete train too hard Lead to high blood pressure, heart and liver problems, and strokes They re addictive Narcotic Analgesics Kill pain so injuries and fatigue doesn t affect performance Addictive Feeling less pain can make athlete train too hard Lead to constipation and low blood pressure Anabolic Steroids Increase Muscle size Allow athletes to train harder Cause high blood pressure, heart disease, infertility and cancer Peptide Hormones (EPO) Most have similar effects as anabolic steroids EPO allows more oxygen carrying capacity due increase of red blood cells Cause strokes and abnormal growth Diuretics Weight loss important if competing in a certain weight division Can mask traces of other drugs in body Cause cramp and dehydration Beta Blockers Lower heart rate, steady shaking hands and reduce anxiety Banned in sports it may ban advantage Snooker, shooting Addictive Heart failure HYGIENE Hygiene means the different ways to keep our body clean and healthy. Good hygiene helps to keep us healthy. Healthy skin = resist most infections Clothing should be washed and changed regularly Nails should be cut and cleaned so reduces injury Jewellery pierced ears and earrings should be cleaned carefully to prevent infection Hair should be washed regularly to keep it clean and healthy Teeth should be brushed at least twice a day to be healthy Feet should be washed regularly and dried carefully. Also change socks to avoid odour 12 P a g e C S i n c l a i r

13 HEALTHY MIND AND BODY Effects of Exercise on the Body Short Term/Immediate Effects of Exercise Heart Rate increases Cardiac Output & Stroke Volume increases Blood Pressure increases Increase of Blood to working muscles Skin becomes Red Vasodilation of blood vessels Increase Tidal Volume Increase breathing rate more Oxygen uptake Increase in Gaseous exchange more blood to lungs Increase Flexibility in Muscles and joints Sweat Production Long Term/Regular Effects of Training Bigger and Stronger Heart -Athletes heart Lower Resting Heart Rate Improve Cardiac Output & Stroke Volume Lower Blood Pressure Helps prevent Heart Disease Increase Vital Capacity/Lung Volume Helps prevent Type 2 diabetes Helps prevent Cardiovascular Disease Improved VO 2 Max More efficient gaseous exchange Stronger muscles, ligaments, tendons Improves General & Mental Health Heart Key Terms: Blood Pressure Blood is pumped out of the heart under pressure. The pressure comes from the systolic and diastolic pressure of the heart. Systole the hearts contraction phase Diastole the hearts relaxation phase. Heart Rate - the number of times the heart beats each minute Stroke Volume - the volume of blood pumped out of the heart by each ventricle during one contraction (ml) Cardiac Output - the amount of blood ejected from the heart in one minute HR x SV = Cardiac Output Blood Shunting - the body pumps blood to the areas that need it most, i.e. to muscles during exercise or to the digestive system after eating Maximum Heart Rate = 220 Your Age Aerobic Training Zone = 60 80% of your maximum heart rate e.g. 16 Year old has max heart rate of 204. Therefore 60 80% is 122bpm 163bpm 13 P a g e C S i n c l a i r

14 THE CIRCULATORY SYSTEM THE HEART WHAT ARE THE COMPONENTS OF THE BLOOD? Red blood cells made in bone marrow of long bones. Carry oxygen and transport nutrients and waste products White blood cells made in bone marrow and lymph tissue. Protect body from disease Platelets in charge of blood clotting. Clotting is important to stop blood loss from the body and stop internal bleeding Plasma made up of mostly water and makes up 55% of volume of blood; helps blood fluidity The 3 parts of the circulatory system are blood, heart and blood vessels Brachial artery Carotid artery Lungs Heart WHAT ARE ARTERIES, VEINS & CAPILLARIES? Arteries: Thick, flexible vessel walls Has a pulse. No valves Work under high pressure Transports blood away from heart (OXYGENATED) Narrow lumen Pulmonary Circuit Veins Arteries Veins: Thin walls Valves present; prevents backflow. No pulse Pulsating muscles close to veins prevent backflow- skeletal pump Work under low pressure Transports blood towards the heart (DEOXYGENATED) Wide lumen Femoral artery Systemic Circuit THE FLOW OF BLOOD De-oxygenated blood returns to the heart through the large veins called vena cava Capillaries: Smallest of all vessels walls one cell thick They are semi-permeable substances pass through At one end they feed muscles, organs and body tissue with oxygen and nutrients At other end carbon dioxide and waste products pass into veins to be removed They bring blood within reach of every cell Blood enters right atrium and passes through the tricuspid valve into right ventricle It is then pumped through the semi-lunar valve into pulmonary artery and into lungs where it loses carbon dioxide and picks up fresh oxygen Oxygenated blood returns to heart from lungs through the pulmonary vein into left atrium It passes through bicuspid valve and into the left ventricle 14 P a g e C S i n c l a i r It is pumped through semi-lunar valve into aorta and out to rest of body through arteries

15 RESPIRATORY Respiratory Key Terms: Oxygen Debt - The amount of oxygen consumed during recovery above that which would have ordinarily been consumed in the same time at rest (this results in a shortfall in the oxygen available). Vital Capacity - the maxim amount of air that can be forcibly exhaled after breathing in as much as possible. Tidal Volume - the amount of air breathed in OR out of the lungs in one breath. Lactic Acid - a by-product of anaerobic respiration which causes muscle fatigue. When we breathe in Inspiration the following happens MECHANISM OF BREATHING Lungs are not muscles therefore can t move on their own accord. They are helped by the diaphragm and intercostal muscles between the ribs. Our diaphragm pulls down Our intercostal muscles contract Air pressure is reduced Air is sucked through the tubes into lungs Our chest expands When we breathe in Expiration the following happens Our diaphragm relaxes Our intercostal muscles relax Our chest becomes smaller Pressure increases on the lungs Air is forced out THE RESPIRATORY SYSTEM The function of the respiratory system is; To get oxygen into the body To remove carbon dioxide out of the body Oxygen is used by the body to release energy and carbon dioxide is released so it doesn t build up and poison the body Mouth Bronchus Nasal Cavity Trachea Bronchus Air Sac Alveoli Diaphragm INHALED AIR 79% - Nitrogen 20% - Oxygen Trace - Carbon dioxide COMPOSITION OF AIR EXHALED AIR 79% - Nitrogen 16% - Oxygen 4% - Carbon dioxide 15 P a g e C S i n c l a i r

16 MUSCLES AND MUSCLE ACTION HOW ARE MUSCLES CLASSIFIED? Skeletal (Voluntary) most common. They attach to the skeleton, give a person s shape Biceps/Triceps Smooth (Involuntary) work automatically and are not controlled - found in intestines, blood vessels and urinary organs. Cardiac (Involuntary) involuntary and beats rythmatically Heart Muscle WHAT IS MUSCLE TONE? Some muscle fibres contract whilst others relax. These contractions tighten the muscles but aren t strong to cause movement. Different fibres contract at different times to prevent fatigue. This called Muscle tone and is very important for good posture. MUSCLE TONE Voluntary muscles in a state of very slight tension ready and waiting to be used Deltoids Trapezius FAST TWITCH OR SLOW TWITCH? Pectorals Triceps FAST TWITCH Used in explosive activities Contract quickly Produce powerful action Limited Oxygen supply White in colour e.g. speed events, throwing & jumping Biceps Abdominals Latissimus dorsi SLOW TWITCH Used in endurance activities Contract slowly Long Lasting Good oxygen supply Red in colour e.g. long distance running, cycling & swimming Quadriceps Gastrocnemius Gluteals Hamstrings MUSCLES SIZE Hypertrophy = Muscles grow / get bigger i.e. due to training Atrophy = Muscles lose their size / get smaller i.e. due to stopping training possibly due to injury HOW DO MUSCLES WORK TOGETHER? Antagonistic Pairs: Muscles working together to provide movement. E.g. Flexion of the arm, biceps contracts and triceps relax. To extend the arm, the triceps contract and the biceps relax. Agonist (Prime mover) contracting muscle causing movement Antagonist relaxing muscle that assists prime mover Origin the end of muscle that is attached to a fixed bone Insertion point where a tendon attaches muscle to bone where there is movement Flexibility a joint s ability to move through its full Antagonist Origin Agonist Insertion 16 P a g e C S i n c l a i r

17 1.2.5 BONES WHAT ARE THE FUNCTIONS OF THE SKELETON? 1. Protection Ribs protect heart and lungs, Cranium protects brain. 2. Support firm, rigid and keep us upright. 3. Movement Skeleton has anchor points to which muscles attach and act as levers. Long bones help creates the leverage to apply the force. 4. Blood Production red and white blood cells are produced in the long bones. 5. Storage of minerals calcium. HOW ARE BONES CLASSIFIED? 1. Long bones Humorous, Femur 2. Short bones Carpals and Tarsals. 3. Flat bones Cranium, Scapula and Sternum 4. Irregular bones Patella and Vertebrae. (odd shaped bones ) WHAT ARE THE 5 SECTIONS OF THE VERTEBRAE? Cranium Come 1. Cervical 7 vertebrae forms the neck and allows movement at top of the spine. Scapula Clavicle To 2. Thoracic 12 vertebrae. 10 are attached to ribs and help movement whilst breathing. Learn 3. Lumbar 5 large and robust vertebrae. This area allows most movement. Humerus Ulna Sternum Ribs Spinal Column 4. Sacrum 5 vertebrae which become fused together in adulthood. They form part of the pelvic girdle. 5. Coccyx 4 vertebrae here, all fused together. Radius Pelvis Carpals THE DEVELOPMENT OF BONES Bones start off as cartilage and then become bone by the process of Ossification. Bones have a tough outer layer called the Periosteum As development continues there are 3 centres of ossification: in the diaphysis (middle) and epiphyses (end). Phalanges Femur Metacarpals Ossification - The development of bone from cartilage. It occurs throughout childhood until adulthood. Patella Tibia Fibula Tarsals Metatarsals Phalanges 17 P a g e C S i n c l a i r

18 IN WHAT WAYS DO JOINTS MOVE? 1. Flexion: decreasing the angle at a joint. 2. Extension: increasing the angle at a joint. 3. Adduction: movement of a limb towards the body 4. Abduction: movement of a limb away from the body. 5. Rotation: movement of a limb in a circular or part circular direction. WHAT TYPES OF JOINTS ARE THERE? 1. Fixed joints - Skull 2. Slightly moveable joints - Vertebrae 3. Synovial joints or Freely Moveable Knee/Elbow Rotation SYNOVIAL JOINT Example The Knee WHAT TYPES OF SYNOVIAL JOINTS ARE THERE? 1. Ball and Socket movement in all directions and rotation - Hip, Shoulder 2. Hinge movement Flexion and Extension - Knee or Elbow 3. Pivot only rotation at Atlas and Axis at top of the spine 4. Gliding Little bit of movement in all directions tarsals and carpals 5. Condyloid movement forwards and backwards, left to right - in the wrists WHAT ARE TENDONS, LIGAMENTS & CARTILAGE? TENDONS Attach muscle to bone Strong, non-elastic connective tissue Joint stability LIGAMENTS Attach bone to bone Very strong elastic fibres Joint stability CARTILAGE Covers joints to allow bones to rub smoothly Acts as shock absorber Produces synovial fluid Gastrocnemius LIGAMENT LIGAMENT Bone Cartilage TENDON (Achilles) Bone 18 P a g e C S i n c l a i r

19 1.2.5 INJURIES Warm-up and cooldown practices HOW TO PREVENT INJURY Understand Rules of the game Wearing correct clothing/footwear; Protective clothing/equipment for different sports Balance competition in terms of Grading Skill levels Age Weight Sex EMERGENCIES WHEN SOMEONE COLLAPSES DANGER Ask - am I in danger?... Is the collapsed person in danger? Send for medical help RESPONSE Conscious Unconscious AIRWAY Make comfortable Check Airway, Breathing, Circulation Check for injury Put in recovery position Clear airway & tilt head Look, listen, feel for breathing BREATHING Breathing Keep in recovery position Check Airway, Breathing, Circulation Check for injury Not Breathing Put on back Start mouth to mouth ventilation Give 2 full breaths Check circulation CIRCULATION Pulse Present Keep on back Continue M.M.V Check pulse & breathing Pulse Absent Start cardiopulmonary resuscitation (CPR) Check pulse & breathing RECOVERY POSITION When a person is unconscious we place them in this position to prevent them: 1. from being sick 2. from choking 3. from their tongue falling back and blocking the airway After placing a person in this position, dial 999 for help. You must keep checking their breathing every 2-3 minutes until help arrives. 19 P a g e C S i n c l a i r

20 SPORTS INJURIES continued HARD TISSUE INJURIES These are injuries to the bone and include; Fractures Dislocations FRACTURES break in the bone. There are two types; 1. Simple (closed) fracture bone stays under the skin 2. Compound (open) fracture Bone breaks through the skin 3. Greenstick fracture - a fracture in a young, soft bone in which the bone bends and partially breaks 1 2 STRESS FRACTURES Small cracks in the bone. Often an overuse injury and caused by running too much in a hard surface. We need to; Use ice to reduce inflammation Get immediate rest Keep fit doing over activities Check running and footwear for problems DISLOCATIONS Bone at a joint is forced out of its normal position. Also could be possible ligament damage around the joint. Could be caused by strong force wrenching the bone e.g. rugby tackle. All dislocations should be treated as a fracture. OSTEOPOROSIS Brittle bones caused by a lack of minerals in the bone, mainly calcium. Reduced by regularly doing weight bearing exercises. Vitamin D helps to strengthen the bones. SOFT TISSUE INJURIES Includes; Sprains Strains tennis elbow / golfers elbow Cartilage damage Tendon and ligament damage Minor injuries cuts, grazes and bruises TREATMENT R.I.C.E REST Rest the injured part to prevent further injury ICE Apply ice or a cold compress to reduce blood flow, pain and swelling COMPRESSION Compress the injury to reduce bleeding and swelling ELEVATION Elevate the injured part to reduce bleeding, swelling and throbbing BONE & JOINT INJURIES RECOIGNITION Recent blow or fall Snapping sound Difficulty moving limb Pain worse when moving Deformity limb unusual shape Swelling, bruising Signs of shock ACTION Keep him/her still & comfortable Support injured part Bandage injured part to their body/limb Reassure him/her Send for medical help 20 P a g e C S i n c l a i r

21 Tupton Hall School GCSE Physical Education Glossary Aesthetic Aerobic Agility Anabolic Steroids Anaerobic exercise Anorexic Athlete s foot Atrophy Balance Beta Blockers Blood Pressure Body Composition Cardiac Output Cardiovascular endurance Cartilage Competence Concussion Conditioned game Coordination Dehydration Diastolic pressure Differentiate Diuretics Ectomorph Something performed with beauty and sensitivity, pleasing the performer and the spectator With Oxygen. Energy expended over a long period of time which requires oxygen The ability to move the body in space at speed under control. Drugs that mimic the male sex hormone testosterone and promote bone and muscle growth. Without Oxygen. Energy expended in short bursts, which does not require oxygen Pertaining to anorexia a prolonged eating disorder due to loss of appetite A FUNGAL infection of the feet, usually between the toes Wastage of muscle marked by the muscles loss of shape and strength The ability to retain the body s centre of mass (gravity) above the base of support static (stationary), or dynamic (changing), conditions of movement, shape and orientation Drugs that are used to control heart rate and that have a calming and relaxing effect The force exerted by circulating blood on the walls of the blood vessels The percentage of body weight which is fat, muscle and bone The amount of blood ejected from the heart in one minute The ability of the heart and lungs to operate efficiently during an endurance event A tough form of tissue which covers and protects the ends of bones, and acts as a buffer where two bones meet at a joint. The relationship between: skill, the selection and application of skills, tactics, strategies and composition. The ability of the body and mind to cope with the activity. A head injury which may cause a person to become unconscious, dizzy or disorientated Where the rules or the way a game is played is changed during a practice session to work on a particular aspect The ability to use two or more body parts together Rapid loss of water from the body The pressure of the blood flow in the arteries when the left ventricle relaxes A way of making a physical activity harder or easier in training or practice Drugs that elevate the rate of bodily urine excretion A somatotype, (or body type) where a person is linear, often slim with thin arms and shoulders

22 Endomorph Erythropoietin (EPO) Exercise Exhale Extra-curricular activity Fast twitch muscle fibre Fitness FITT Flexibility Health Heartbeat Hygiene Individual Needs Isometric Contractions Inspiration Isotonic contraction Joint Lactic acid system Ligaments Mesomorph Methods of Training Muscle tone Muscular endurance Muscular strength Narcotic Analgesics Obese Overfat Overload Over Weight Oxygen debt PAR Q Passive stretching Tupton Hall School A body type characterised by a round shape, often short with a high proportion of body mass as fat A type of peptide hormone that increases the red blood cell count A form of physical activity done to maintain or improve health and/or physical fitness, it is not competitive sport To breathe out An activity which takes place at a school outside time-tabled lesson time Muscle fibres which contract very rapidly but tire quickly The ability to meet the demands of the environment Frequency, intensity, time, type (used to increase the amount of work the body does, in order to achieve overload) The range of movement at a joint A state of complete mental, physical and social wellbeing, and not merely the absence of disease and infirmity One contraction and one relaxation of the heart. Ways of maintaining cleanliness and health, good personal habits. Matching training to the requirements of an individual Muscle contraction which results in increased tension but the length does not alter, for example, when pressing against a stationary object. Air taken in when the diaphragm flattens and moves downwards. Muscle contraction that results in limb movement A place where two or more bones meet The breakdown of carbohydrates to provide energy, usually functioning during activities lasting between one and three minutes. Strong fibrous bands which stabilize joints and control movement A somatotype or body type which is basically a Y shape. Well muscled with wide shoulders, long arms and narrow waist. Interval training, continuous training, circuit training, weight training, Fartlek training, cross training The tension which remains in the muscles even at rest. The amount of dynamic strength in a muscle, its ability to keep working for long periods. The amount of force a muscle can exert against a resistance Drugs that can be used to reduce the feeling of pain Extremely fat or overweight. A way of saying you have more body fat than you should have Fitness can only be improved through training more than you normally do Having weight in excess of normal A state where the body has used more oxygen than it can supply. Physical activity readiness questionnaire Flexibility exercise where a performer stretches by pushing

23 Peptide Hormones Performance Performance enhancing drug Posture Power Progressive Overload Pulse rate Reaction Time Reversibility Recovery RICE Recovery position Slow twitch fibre SMART Targets Somatotype Specificity Speed Stimulants Stroke Volume Synovial joint Systolic pressure Target Zone Tendon Tidal volume Underweight Vein Vertebral column Warm down/cool down Warm up Tupton Hall School against something. Drugs that cause the production of other hormones How well a task is completed A type of unlawful drug which can help to improve performance. The position in which a person holds their body. The ability to do strength performances quickly (power = strength x speed) To gradually increase the amount of overload so that fitness gains occur, but without potential for injury The rate per minute at which the heart beats. The time between the presentation of a stimulus and the onset of a movement Any adaptation that takes place as a consequence of training will be reversed when you stop training The time required for the repair of damage to the body caused by training or competition Rest Ice Compression Elevation The position in which a casualty should be placed when first aid is needed Muscles fibres which contract slowly and repeatedly for long periods. Specific, Measureable, Achievable, Realistic, Time-Bound Body types (see ectomorph, endomorph, mesomorph) Matching training to the requirements of an activity Time taken to cover a distance Drugs that have an effect on the central nervous system, such as increased mental and/or physical alertness The volume of blood pumped out of the heart by each ventricle during one contraction A joint which has a large range of mobility. The pressure of the blood in the arteries when the left ventricle contracts. The range within which an individual needs to work for aerobic training to take place (60-80 per cent of maximum heart rate) Fibrous tissue which joins a muscle to bone. The amount of air breathed in and out during normal breathing. Weighing less than is normal, healthy or required A thin blood vessel which transports blood. The groups of vertebrae which make up the spine. A period of gentle exercise after taking part in a physical activity to allow the body to recover safely and return to its normal state. A preparation period before taking part in a physical activity.