GCSE PE Revision Booklet

Transcription

1 GCSE PE Revision Booklet

2 Making the most of your revision 1. Answering past paper exam question Don t just copy the answers! Try them without your notes! Mark your answers learn from your mistakes! ALWAYS give practical examples. Check how many marks a question is worth 8 marks means you make 8 points! Underline key words! 2. Chunking Chunking is breaking up a big piece of information into smaller chunks rather like steps in a ladder. It can be used for numbers and words. A good example is to make a list with either bullet points or numbers. 3. Mnemonics Mnemonics help you to remember by using short words that stand for something to help you. E.g. SPORT or FIT 4. Re-writing or condensing your notes. Simply re-reading your notes is a very ineffective way to revise. Creating posters, drawing mind maps or discussing a topic with friends will help you remember what you ve studied.

3 4. Using colour Create colourful A3 posters or mind maps. Your brain just adores colour and will remember things much more easily if you use it. E.g. put all the important words in red, the important concepts in green, important dates in purple etc 5. Key Words A list of key words is a great way to test knowledge Learn definitions Quick glance revision. 6. Flash Cards Good to condense notes. Helpful for key topics. Handy to use with friends and family! 7. Post its Single words/ phrases to trigger information! Stick them around the house revising will seem like less of a chore! Group various things together. Organise them into what you know and don t know rearrange as you learn more. Follow trends or themes. and remember to take a break!

4 Individual Differences Gender Hormone Imbalance women on menstrual cycle Heart and lungs men s are bigger than women s Body shape,size and physique Men are bigger than women Muscles mass and flexibility Men have more muscle mass but are less flexible than women Muscle strength and power- men are stronger than women. Physique Ectomorph- little muscle or fat, narrow hips and shoulders, thin legs and arms, narrow chest suitable for marathon running not weight lifting. Endomorph High body fat, pear shaped, lot of fat on arms and legs. Suitable for rugby or shot put not for long distance running. Mesomorph - little body fat, muscular body, strong arms and legs, wide shoulders narrow hips, wedge shaped suitable for swimming or gymnastic. Likely to excel at all sports. Disability Physical loss of functions or body part Mental lack of ability to function intellectually and in changing situations Permanent set for life Temporary could get better or worse e.g. paralysed from a stroke. age? A. Skill B. Flexibility C. Strength D. Oxygen capacity Culture Ideas, customs and social behaviour of people on society. Participation influences school you go to, facilities, money, religion, the country you live in and gender. Environment Surrounding or condition where we live. Affected by weather (too hot or cold can be dangerous), pollution (ill health), altitude (more 02 at high altitude improves fitness), humidity (water in the air) and terrain. 1. Which one of the following is not a disability category? A. Physical B. Mental 3. Which one of the C. Social following does not D. Permanent usually decrease with 2. Explain how individual differences can affect the amount of physical activity a person may participate in. (2 marks) Age As we get older we get less flexible, weaker, O2 capacity reduces, heart is less efficient, skill level can improve and longer recover time from exercise and injury. 4. In which one of the following does a female sports performer tend to have an advantage over male sports performers? A. Flexibility B. Strength C. Speed D. Power 6. Which one of the following activities would be least suitable for an 11 year old? A. Cross country running B. Swimming C. Circuit training D. Weight training 5. Which one of the following activities would be most suitable for an ectomorph? A. Olympic weightlifting B. Shot put C. High jump 7.What are the characteristics of an D. Canoeing ectomorph body type? 3 marks]

5 Risk The possibility of suffering harm, loss or damage. Challenge a test or your ability or resources in a demanding situation. Risk and challenge Potential Hazards Faulty equipment, damaged facilities, water, too many people, clothing and knowledge of rules. Risk Assessment: Before activity assess the level of risk and check there are no potential dangers. Risk control Safe equipment, follow rules, safe numbers, appropriate clothing, officials, no jewellery, correct age and gender, warm up and cool down. Good exercise habits Walk places instead of driving or being driven. Get off the bus a stop early. Use a bicycle to get places. Use the stairs. Try to exercise for at least 30 minutes a day. Influences on health Smoking, alcohol, drugs, poor personal hygiene, diet, exercise, sleep environment, psychological, safety and sexual health. Benefits of exercise Physical benefits Contribute to good physical health. Physical challenge. Lower resting heart rate Increased fitness. Improve performance. Improved body shape and toning. Reduced chance of illness. Helps you sleep. Healthy Active Lifestyle Definitions Healthy lifestyle A lifestyle that contributes positively to physical, mental and social wellbeing, and includes regular exercise and physical activity. Health A state of complete mental, physical and social wellbeing and not merely the absence of disease and infirmity. Exercise A form of physical activity which maintains or improves health and/or physical fitness. Fitness Ability to meet the demands of the environment. Social benefits Mix with new people. Meet friends. Develop teamwork/cooperation. Mental benefits Relieve stress. Enjoyment of life. Feel good. 8. Which one of these will not improve an individual s health?[1 mark] A. Good hygiene 9. When taking part in activity B. Balanced diet it is important that any C. Lack of sleep potential hazards that can D. Regular medical check-ups cause injury are identified. This is called: 10. Which one of the following A. Risk consideration is a positive long-term effect of B. Risk assessment a healthy active lifestyle?[1 C. Danger management mark] D. Danger awareness A. Lower resting heart rate B. Increased breathing rate C. High blood pressure D. Tiredness in the muscles 11. Regular exercise is important to help maintain a healthy lifestyle. State two reasons why taking part in regular exercise can improve your health. (2 marks) 12. People are encouraged to live a healthy active lifestyle. Using five examples, state how people could make their everyday lifestyle more healthy and active. (5 marks) Activity Levels Competitive an activity that involves some form of contest, rivalry or game. Recreational any form of play, amusement or relaxation performed as games, sports or hobbies. Requires performers to be highly committed as they need to train to compete. No special training is required. Take part in the activity for some length of time and at a convenient time.

6 Muscular system Name of muscle Function Example in sport Triceps Extend the arm at the elbow Press-up, throwing a javelin Biceps Flex the arm at the elbow Pull-up, drawing a bow in archery Deltoids Move the arm in all directions at the shoulder Bowling a cricket ball Pectorals Adduct the arm at the shoulder Forehand drive in tennis Trapezius Hold the shoulders in place, move head back and sideways Holding head up in rugby scrum Gluteals Adduct and extend leg at the hips Pulling back leg before kicking a ball Quadriceps Extend the leg at the knee Kicking a ball jumping upwards Hamstrings Flex the leg at the knee Bending knee before kicking a ball Gastrocnemius Latissimus dorsi Abdominals Pointing the toes, help to flex the knee Adduct and extend the arm at the shoulder Flex the trunk across the stomach Muscle Contractions Muscles contract when they work. If a muscle contracts to create movement, it is called an isotonic contraction. An isotonic contraction can be concentric, which is where the muscle shortens as the fibres contract or eccentric, where the fibres contract as the muscle lengthens. When a muscle contracts with no resulting movement, it is an isometric contraction. Running Butterfly stroke in swimming 13. To cause movement muscles and bones must work together. Explain this process, using an example. (4 marks) 14. Adduction is one of the range of movements that occurs at joints in the body. Which of the following describes adduction at the shoulder joint? A. The movement of a limb away from the midline of the body B. The movement of a limb towards the midline of the body C. The movement of a limb in a complete circle D. The movement of a limb which increases the angle of a joint 15. There are a range of movements that occur at different joints in the body. The elbow is a hinge joint. What types of movement can occur here? 2 marks] Pulling the body down when hurdling Movement Description Abduction Movement away from the mid-line of the body Adduction Movement towards the mid-line of the body Extension Straightening limbs at a joint Flexion Bending the limbs at a joint. Rotation A circular movement around a fixed point Muscles and Movement: Muscles only provide one type of movement as they can only pull and not push. All muscles work in pairs, with one muscle pulling while the other relaxes, and then vice versa. These are called an Antagonistic Pair. The Prime mover muscle contracts to start a movement. It is also known as the agonist. The Antagonist muscle relaxes to allow movement to take place. Origin: the end of the muscle attached to the fixed bone. Insertion: the end of the muscle attached to the bone that moves.

7 Skeletal system Functions of Skeletal System: Protection - the cranium and ribs protect the brain and vital organs in the chest. Shape - gives shape to the body and makes you tall or short. Support - holds your vital organs in place when playing sport. The vertebral column holds the body upright. Movement - muscle are attached to bones, which are jointed. When the muscles contract the bones move. Blood production - red blood cells (to carry oxygen) and white blood cells (to protect against infection) are produced in the bone marrow of some bones. Type of bone Example Function in sport Femur, Movement - to generate strength humerus and speed Short Carpals, tarsal Shock absorption - spreading load Protection of vital organs, Flat (Plate) Ribs, cranium attachment of muscles to help movement Vertebrae, Irregular Provide shape, protection face Long 16. Explain the role of the skeletal system in producing movement of the body. (5 marks) Synovial joints and Connective Tissue Functions: Cartilage reduces friction. Acts as a shock absorber. Synovial fluid lubricates the joint. Synovial membrane produces synovial fluid. Tendon joins muscle to bone enabling movement. Ligament joins bone to bone, stabilising the joint

8 Cardiovascular & Circulatory System Circulatory system Functions Transportation of oxygen, water and nutrients through the blood. Provide protection from disease with antibodies. Regulates body temperature by absorbing heat and taking it to the lungs or skin for release. Dilutes/carries away lactic acid. Cardiovascular Endurance: The ability of the heart, blood vessels, blood and respiratory system to supply oxygen and fuel to the muscles at a steady rate for a considerable length of time. Effects of Exercise Increase in breathing rate Increase in heart rate Increase in blood pressure, and temperature Max HR is calculated by age 17. All of the following are functions of the blood except: A. Transport B. Protection C. Energy production D. Temperature control 18. Blood has three main functions, one of which is temperature control. State and describe the other two (4 marks] 19. Maximum heart rate is calculated by: A. 220 multiplied by age B. 220 minus age C. 220 plus age D. 220 divided by age Cardiovascular system consists of the heart and blood vessels. Blood Vessels Arteries oxygenated blood from heart to the body. Capillaries link arteries and veins. Allow O2 and CO2 to pass through their walls. Where gaseous exchange takes place. Oxygen passes through the capillary wall and into the tissues, carbon dioxide passes from the tissues into the blood Veins carry deoxygenated blood back to the heart.

9 Respiratory system Aerobic Respiration This type of respiration occurs in the presence of oxygen. Glucose + oxygen = energy+ carbon dioxide + water. It is used during continuous activity such as football or a marathon. Anaerobic respiration This type of respiration occurs in the absence of oxygen. Glucose = energy = lactic acid Oxygen debt As a result of anaerobic respiration an oxygen debt is created. This is where the body borrows oxygen from its stores to enable the breakdown of glucose for energy during anaerobic respiration. After this has occurred we have to pay this oxygen back. This is known as oxygen debt. Recovery period Following exercise we enter a recovery period where we take in extra oxygen to aid the removal of lactic acid. Expiration of breath removes carbon dioxide and other waste products from lungs Perspiration temperature control allows release of excess water Excretion removes water and other waste products from lactic acid. Action of breathing Breathing in The intercostal muscles contract raising the ribs and pushing out the sternum. This increases the chest cavity caused air to rush in Breathing out The intercostal muscles relax causing the sternum and ribs return to their normal position. This causes air to be forced out of the body. Lactic acid Lactic acid is a poisonous waste product that is produced as a result of anaerobic respiration. Lactic acid causes fatigue in muscles. Gaseous Exchange This is the process where by oxygen is exchanged for carbon dioxide. This takes place in the alveoli air sacs in the lungs. 20.There is a mixture of aerobic and 22. Which one of the anaerobic activities in athletics. Which of following is not an anaerobic the below is an example of an aerobic activity? activity? ( 1 mark] A. Long jump A. Javelin B. Gymnastics vault B. 100m C. Tennis serve C. 5000m D. Yoga D. High Jump 23. Which one of the following is the correct equation for aerobic 21. Which activity is most likely respiration?[1 mark] to use aerobic respiration for A. Glucose + oxygen energy + energy? carbon dioxide + water A. 10 km cross country run B. Glucose + oxygen + carbon dioxide energy + water B. Vault in gymnastics C. Glucose + carbon dioxide C. Shot put energy + oxygen + water D. Jumping to block a shot in D. Glucose + water + carbon basketball dioxide energy + oxygen

10 Components of fitness Health Strength Strength is the ability of the muscles to exert force on an object. There are three types: 1. Dynamic strength strength required to support weight or exert force against an object ( kicking a football) 2. Explosive strength strength required for a short burst of movement (Sprinting, long jump take off or pushing a shot putt) 3. Static strength strength applied to a static object (holding a position on gymnastic rings) Speed - Speed is the ability to move as fast as possible. It is the combination of reaction time and movement time. E.g. 100m Power Power is the combination of maximum speed and maximum strength. Such as pushing the shot putt as far as possible. Strength training increases power. E.g. throwing a javelin Flexibility Flexibility is the range of movement at a joint. It can improve the effectiveness of a performance, reduce risk of injury and improve posture e.g. splits in gymnastics. Cardiovascular endurance -This is the ability of the heart and lungs to function efficiently during endurance exercise. E.g. marathon runner Muscular endurance - This is the ability of a muscle to do sustained, continuous work. 24. What is meant by the term static strength? Give an example from a physical activity where a performer uses static strength. 2 marks 25.Increased flexibility can improve performance. Discuss this statement using practical examples. 3 marks 26. State two components of physical fitness that an athlete would need when taking part in either football, swimming or cross country. Explain how these components could improve their performance in that activity. (4 marks) 27. State what is meant by the term flexibility. 1 mark 28. Which one of the following components of fitness is best improved through continuous training? [1 mark] A. Muscular strength B. Cardiovascular endurance C. Agility D. Flexibility 29. The most important factor for a fast start in a 100 m sprint is: A. Flexibility B. Balance C. Reaction time D. Co-ordination 30. Using an example from a physical activity, explain what is meant by the term co-ordination. (2 marks) Skill Reaction time - Reaction time describes the time taken for a response to occur after a stimulus. E.g. a sprinter reacting to the starting gun. Agility - Ability to move quickly, changing direction and speed. It is a combination of flexibility and speed. E.g. changing direction in a game of rugby to avoid a tackle. Balance - The ability to maintain a given position in static and dynamic situation. E.g. holding a handstand in gymnastics. Co-ordination - Coordination is the ability to produce a smooth movement by efficiently linking all parts of a movement together. Good hand-eye coordination is required for some sports, e.g. darts and any sport that requires catching. Timing - Timing is coinciding movements in relation to external factors It is a combination of decision-making, reaction time and coordination. E.g. contacting the ball with a rounders bat.

11 Types of training Aerobic threshold: 60% MHR Anaerobic threshold: 80% MHR Trainin g Type Description Good for improving Advantages Continuo us Training Involves continuous activity that increases heart rate between 50-80% over a sustained period of time. It is slow and steady activities e.g. jogging. Cardiovascular endurance Doesn t require much equipment. Good for aerobic fitness Good for losing weight Disadvantage: Not useful for game players because it doesn t improve anaerobic fitness. Can be boring Interval Training Speed Muscular endurance Anaerobic fitness Can become boring Need to time rest and work periods carefully Good for game players because you can mix aerobic and anaerobic exercise. Easy to adapt for different activities or fitness levels No specialist equipment needed Muscular endurance Speed Power Strength Improves muscular strength and tone. Easy to show progression Increases muscle size and power Assist recovery after injury Need to have access to a gym which may be costly. Free-standing weights may cause injury if dropped Limit on the weight that can be lifted with fixed weights Specialist equipment needed. Difficult to see how much effort is being exerted. Too easy to skip the hard bits. Requires a lot of equipment and time to set up. Weight Training Fartlek Training Circuit Training Involves using free-standing weights or fixed weights attached to weight training equipment Repetitions are the number of times the weights are lifted Sets are the number of times a weight activity is carried out Also known as speed play and involves fast and slow running over a variety of terrain or hills. It is useful for individual sports, e.g. athletics and team sports, e.g. football. S P O Involves periods of intense work followed by rest periods. Can be short or long intervals. Involves completing a variety of exercises at stations to exercise different muscle groups Each exercise is carried out for a set time or number of repetitions before moving on to the next station Same muscle group should not be next to each other It can be useful to team sports, e.g. football and racquet sports, and individual sports e.g. running. Specificity- The training should match the demands of the activity and develop the relevant body systems. Disadvantages Aerobic endurance Anaerobic fitness Can be easily adapted for different sports and fitness levels. Good for sports that require a change of pace Anaerobic fitness Strength Muscular endurance Cardiovascular endurance Speed Varied, so doesn t get boring. Easily adapted Can include skill stations R T F Reversibility If training stops, because of injury for example, then the benefits gained would be lost. Training Principles Progression - Training workload should be increased gradually so that the body can adjust to the extra demands. Overload Making your body work harder than normal in order to make it adapt or improve. Tedium Training should be varied and interesting to prevent boredom. Thresholds of Training This is the heart rate needed to ensure that exercise is affecting the body and fitness improves. Maximum Heart Rate (MHR) is calculated by 220-age. Aerobic threshold : 60-80% MHR Anaerobic threshold: 80-90% MHR Principles of overload Frequency The number of training sessions. I Intensity The number of training sessions. T Time the amount of time spent in training session

12 Training year, training session and alternative training. Phases of a training session Warm up is done to prepare the body for exercise, reduce the risk of injury and mentally prepare for the activity. An example would be a pulse raiser, light exercises and stretches. Fitness this phase is done to concentrate on improving a selected aspect of fitness. An example may be weight training to improve strength. Altitude Training Aerobic exercise is carried out at higher altitudes (usually above 5000ft) The air is less dense and oxygen levels are lower More red blood cells are produced to help carry oxygen to the muscles > increase in oxygen carrying capacity The adaptation of increased red blood cells will last about 2-3 months when athletes return to sea level. Skill Phase to develop individual skills or team play/skills. Cool down This is the end of the session where it finishes gradually to help remove waste products in the body, such as lactic acid to prevent soreness. Warm Weather Training Allows athletes to train consistently Psychological benefits e.g. mood lifted with the sun Removes pressures such as the media they have at home Injury risk reduced as muscle are warmer Training Year Pre-Season: The time leading up to competition Initial preparation Time to develop technique and fitness skills and on going fitness Jogging Shuttle sprints Ball work - skills Small sided games. Peak-Season: Main competition period Participation in competitions Concentration on skills and on going fitness Post-Season: Period of rest and recovery Maintain general fitness Example sessions for a footballer Warm up Speed shuttles Small sided games Team shape and set plays Cool down Continuous Training Cycling Running Swimming

13 On types of training, training year, training session and alternative training. 31. Which one of the following best describes the frequency element of the overload principle of training? A. How hard you train B. The type of training you do C. How often you train D. How long you train for 32. Which one of the following describes the Fartlek training method? A. Speed play B. Long distance running C. Training with weights D. Exercising to music 33. A cool down is done at the end of a training session to: :[1 mark] A. Reduce the chance of injury during activity B. Reduce the risk of muscle stiffness after exercise C. Increase blood flow around the body D. Increase the production of lactic acid 34. When planning a traininging programme the principles of training have to be considered. Which describes the principal of progression?1 mark] A. Training is increased gradually as the body adjusts to the increased demands B. Training that is suited to a particular sport or activity C. Training benefits are lost when training stops D. Training to make the body work harder than normal in order to improve it 35. Altitude training is beneficial to athletes. Which of the following is one of these benefits?[1 mark] A. Develops muscle strength B. Improves technique C. Increases the oxygen-carrying capacity of blood D. Enables quick weight loss 36. Describe the relationship between a repetition and a set in weight training. 2 marks 37. Describe what is meant by interval training. Using your knowledge of training zones and the principles of training, explain how interval training can be used to improve performance in a 100 metre race. 38. State two advantages of using weight training to improve fitness. 39. Explain how an athlete could use their knowledge of training zones to help improve their performance in cross country running. 4 marks 40. Describe a training method that an athlete could use to improve cardiovascular endurance or speed and explain in detail how they could also use the principle of overload to improve their fitness. 8 marks 41.A local club undertakes different training throughout the year. Explain how each of different training seasons contribute to improving performance. [8 marks]

14 Stress & Fatigue Stress A state of mental or emotional strain or tension resulting from adverse or demanding circumstances. Causes of stress Physical change - e.g. recovering from an injury Mental change e.g. competing against different opponents. Emotional adjustment or response e.g. death or severe injury of a team mate Effects of stress on performance Tension leading to tightness in muscles. Anxiety Apprehensive Nervousness leading to shaking or feeling sick Decrease in motivation Fatigue The feeling of extreme physical and mental tiredness brought on by extreme exertion. Causes of fatigue: Extreme exertion pushing yourself physically or mentally. Tiredness Lack of fluid need fluids (water) to keep the body cool and aid the removal of waste products. Lack of training muscles are not used to the exertion and so cannot maintain effort. Poor nutrition Need to ensure that diet contains enough energy to support activity levels. Consequences of Fatigue Decreasing concentration levels can cause you to make mistakes Local muscular fatigue can cause you to stop the activity Injury can occur if you don t stop Decrease in skill level incorrect execution of techniques 42. Fatigue can occur as a result of physical activity. What is fatigue? 1 Mark 43. How does fatigue occur and what negative effect can this have on performance? (2 marks) 44. During a cross country run an athlete becomes fatigue. What is meant by the term fatigue and what effect could this have on performance (4 marks)

15 Injury & Safety Internally caused Injuries where performer is solely responsible Overuse Injuries - Training or performing too much - Stress fractures (a break in the bone due to repeated heavy load), muscle strains, and tendon injuries (an example is tennis elbow which is an inflamed tendon). Sudden Injuries - Strain is put on the body whilst performing through a twist, stretch or turn which can result in injury such as a pulled muscle Externally caused injuries caused by other factors than the performers themselves. Foul play or incorrect actions involves other players/opponents. Rules to stop this occurring. Impact injuries Contact in sport with others, equipment or playing surface. Equipment / clothing damaged or faulty equipment and badly fitting/inappropriate clothing. Accidents these will always happen! Common Injuries Joint and Muscle Injuries Includes sprains, strains, pulled muscles and cramps. Apply RICE principle: REST stop and rest injury. ICE apply ice to reduce swelling and pain. COMPRESSION bandage or tape to give support and pressure to area. Make sure it doesn t restrict blood flow. ELEVATION try to raise injured body part to decrease circulation to area and drain away other fluid. Hypothermia Rapid cooling of the body where temperature drops quickly. Cover them with warm dry clothing or blankets. 45. Wearing the correct clothing when partaking in physical activity is essential for safety. Explain how correct footwear encourages safe participation (2 marks) 46.Using two different examples, explain how safe practice can reduce the risk of injury when taking part in physical activity. 4 marks 47. Rules are created by governing bodies. Explain how following rules makes participation safer? (2 marks) 48.Which one of the following is not an example of personal protective equipment? A. Post protectors in rugby B. Shin pads in football C. Gum shield in hockey D. Buoyancy aid in sailing Head injuries Make sure they can breath, with mouth and nose clear and in the coma position. Concussion signs; weak and irregular pulse, slow and shallow breathing to be dealt with by experts Cuts Clean and dress the cut with a plaster or small bandage. Fractures Are broken bones. Signs: shape of limb is abnormal or in an unnatural position, swelling and possibly the bone sticking out. 49.Which one of the following is not a precaution taken to avoid injury? A. Carrying out a warm-up B. Wearing jewellery C. Playing by the rules D. Wearing safety equipment Injury An injury is damage to your body. It is a general term that refers to harm caused by accidents, falls, hits, weapons, and more. Precautions Risk assessment Warm ups before activity Rules and codes of conduct are clear, followed and enforced.

16 Diet and Nutrition Food Type % in diet Examples Used for. Carbohydrates 33% Pasta, bread, rice and potatoes Main source of energy for our body. Fats 22% Cheese, Chocolate, oils, and other diary products Body fat keeps us warm and protects organs. Provides energy. Can act as an insulator to help keep players warm Protein 12% Meat, fish and nuts. Used for growth and repair of the muscles. Reduces recovery time Vitamins & Minerals 33% Fresh fruit and vegetables Keeping your bodily functions healthy and balanced. Increase the body s efficiency to carry oxygen to the working muscles (minerals). Fibre N/A Fresh fruit and vegetables; and whole wheat cereal. Helps us to digest food. Helps reduce levels of cholesterol making the heart more efficient. Water N/A Tap or bottled water Helps keep us hydrated helps maintain concentration and reduce fatigue Malnutrition Obesity Physical weakness Condition of being resulting from extremely fat or over insufficient food or an weight, which results unbalanced diet in health problems Anorexia An eating disorder, occurs primarily in females relating to the fear of gaining weight and a distorted body image. 50. Diet can have a significant impact on a football players performance. Name two essential nutrients football players s should include in their diets and how they improve performance towards the end of the game. (6 marks] 51.Diet is an important factor to consider when participating in a physical activity. Explain how a carbohydrate loading diet could help a runner to perform to the best of their ability in a half marathon. 4 marks Specific Diets Carbohydrate loading used by endurance athletes, e.g. marathon runners. Involves eating excess starch-rich foods one week prior to an event to increase glycogen stores in the muscles. This helps delay tiredness by providing a slow release of energy. High-protein diet used by bodybuilders to gain muscle and lose fat. However, eating extra protein does not directly add muscle and can be difficult to digest. 52.The sports nutritionist advises that fibre is an important nutrient in diet because it keeps his digestive system healthy. Name three other nutrients that are important in diet and explain how each may help an athletes performance in training and in competition. 6 marks 53.We take in a number of different food types in our diet. Which aids the digestive system? Protein Fibre Vitamins Fats Levels of Participation Basal metabolic rate (BMR) minimum rate of energy required Calories unit to measure heat or energy production. If you are active your BMR is increased and so you need to intake a higher number of calories to ensure that there is a balance. However, if you take in an excess amount of calories when you are not active it will lead to weight gain. Before exercise try to eat 2 hours before activity. During Try not to eat during activity, but something light and small such as a banana would be ok After Try to leave a 2 gap after activity.

17 Healthy schools programme Personal, Social and Health Education Incorporates sex and relationship education and drug education Helps to provide informed decisions on choices. Healthy eating Gives information to make healthy choices Healthy and nutritious food offered Helps to improve concentration, resistance to infection, energy level, physical growth and relationship, builds strength. Emotional Health and Well-being Behaviour and reward policies including bullying Confidential pastoral support system Support for vulnerable individuals and groups. National Healthy Schools Programme Physical Activity 2 hours structured per week Done to improve health and fitness, provide approved qualifications, prepare for active lifestyle and balance subjects taught National Curriculum and extra-curricular provision Extra-curricular and factors that impact participation Extra-curricular activities are those that happen outside of the classroom. Participation in activities can be effected by: 1. Activity range offer a wide range of activities that can be both recreational or competitive 2. Attitudes and experience of staff can effect what activities are offered. Motivation and encouragement may lack if a negative attitude is adopted. 3. Facilities- do schools have the space and equipment? 4. Outside visits Increases opportunities using facilities that are not otherwise available. 5. Club links increases range of activities on offer. Physical activity policy 2 hours of practical PE per week is a legal requirement Sets people up for a healthy active lifestyle Provides qualifications and a balance between subjects. 54. Which one of the following is the term used for the compulsory Physical Education programme provided by schools? a) Extra-curricular programme b) Cross-curricular programme c) National Curriculum d) Timetable 55. Explain how teachers can have a positive influence on participation.(2 marks) 57. Which one of the following is not a core theme of the Healthy Schools Programme? a) Physical Activity b) Healthy Eating 56. Explain how c) Personal, Social and school facilities can Health Education have a negative d) Every Child Matters effect on participation. (2 marks) 58. Which one of the following is not a school extra-curricular activity? a) Breakfast badminton club b) Lunchtime gymnastics club c) Netball lesson d) After school cheerleading taster session 59. The Healthy Schools Programme was introduced to make a difference to the health and achievement of children in schools. State and describe two of the themes included in this programme. (4 marks) 60. Identify five ways in which schools can encourage healthy eating amongst their students. [5 marks] 61. Which one of the following is not a core theme of the Healthy Schools Programme? a) Physical Activity b) Healthy Eating c) Emotional Health and Well-being d) The National Curriculum for physical education

18 Physical activity range Outwitting opponents e.g. hockey, football, basketball Accurate replication gymnastics or dance routine Exploring and communicating ideas- dance activities Performing at maximum levels 100m sprint in competition Identify and solving problems personal survival, orienteering or OAA Exercising safely and effectively to improve health and well being - health and fitness activities Roles of participants Player/Performer Organiser Aims to improve Responsible for bringing performance in a everything together at the right particular sport or time and place. activity by developing Needs to have good managerial good knowledge, and organisational skills. skills, tactics, Has a range of duties including positioning, booking facilities and managing technique and funds movement Official Leader/Coach Responsible for controlling Specialises in a particular a sport or activity, based on activity or sport. Helps the player/performer the rules and regulations of the game to improve their Ensures that the activity is performance through played or performed safely appropriate training. and fairly Influences achievement of goals and behaviour in sport. e.g. referee, umpire, judge, marshal, timekeeper Vocational opportunities and qualifications Sports performers: Professional get paid for taking part and do the sport as their full time job Amateur- take part as a past time or a hobby. They don t get paid and have a full time job Semi-professional combination of the above where they can get paid via sponsorship, expenses, scholarships and occupations. Careers: There are many opportunities e.g. PE teacher, coach, trainer, physiotherapist, sports management and personal trainer 62. State three ways an amateur sports performer could obtain funding. (3 marks) 63. Describe what is meant by an amateur sports performer. (2 marks) 64. Give an example of a sports qualification and state how it may encourage an individual to become involved in or stay involved in physical activity or sport. [2 marks] 65. Name one career in sport or physical recreation. [1 mark] 66. The GCSE Physical Education course allows students to adopt different roles within their activities. Identify two roles and explain how a student might gain different benefits from adopting each of these roles. (4 marks) Qualifications: BTEC, GCSE, GCE (a-level) and sports performance awards Sports/coaching awards. Cross-curricular links 68. Identify and explain how one other curriculum subject can contribute in a positive way to Physical Education. (3 marks) 69. Which one of the following activities is in the outwitting opponents group? a) Life saving b) Artistic gymnastics c) Aerobics d) Basketball 70. Which one of the following is a role that can be adopted as part of the GCSE Physical Education 67. Explain how studying GCSE Course? Physical Education may be of benefit a) Manager to a student who is choosing to follow b) Captain the career named in sport or physical c) Official recreation. [2 marks] d) Physiotherapist PE Links with number of other subjects: English: speaking and listening skills and specialised vocabulary Mathematics: scoring, measuring distances and calculating speeds Science: biology and physiology links Geography: orienteering, landscapes and weather Food technology: diet, nutrition and energy balance Citizenship: themes and values, such as trust, responsibility, inclusion, respect, etc.

19 Leisure and recreation Leisure and Recreation Characteristics of Leisure and Recreation Leisure time refers to the time left over after eating, sleeping, school, work, etc. when you can choose what you would like to do. Recreation refers to time to relax and enjoy yourself, and is a good opportunity to do something active and healthy. Physical recreation refers to participating for intrinsic rather than extrinsic reward. For example, participating for health benefits. Outdoor recreation refers to activities with an element of challenge, such as climbing, caving and white water rafting, in which you have to cope with the natural environment. Lifelong sports are sports that can be carried on throughout life, such as swimming, and allow maximum benefit gained. Being active during leisure time helps people to live a healthy lifestyle. 71. Identify three reasons why the amount of leisure time has increased and explain one effect this has had on the leisure industry. (4 marks) 72. An individual may take part in non-competitive activities as part of their leisure and recreation time. State five benefits of taking part in a non-competitive activity. [5 marks] In recent years, there has been an increase in opportunities for leisure time due to: Greater unemployment, giving people more free time. Shorter working week, allowing people to finish work earlier and therefore have more time in the evenings. Advances in technology, such as labour-saving devices like washing machines, allowing more time to be spent on leisure activities rather than household chores. The leisure industry(local authorities and private clubs) have grown to meet the increased demand for leisure provision. Specific user groups have been identified and the leisure industry has targeted their provision at them. For example, mothers and toddlers, unemployed people and shift workers. 73. All of the following are active leisure activities except: a) Playing chess b) Playing football c) Playing bowls d) Hill walking Fairness and Personal and Social Responsibility Etiquette in sport refers to taking part in the correct way and following the unwritten rules. Some examples are: Kicking the ball out of play when a player goes down injured Shaking hands with opponents before and after a game Bowing to your opponent in certain martial arts Respecting the official s decisions Adhering to the rules and the spirit of the game This allows the games to be played fairly and safely. Benefits of Leisure and Recreation General fitness can be improved. Weight loss Suitable for all Can continue for life Social benefits meeting new people Men and women could participate together General health is improved Not stressful.

20 The media, sponsorship and role models Media What is it? Television Most powerful and commonly accessed form of media. Increased influence since introduction of digital transition. Large number of sport channels available. Listed events cannot be shown on pay per view or satellite. E.g. Wimbledon Championship Radio Introduction of digital radio increased number of stations Dedicated sports stations cvv Broadcasting cost are lower than television Radios are cheap and easily accessible Press Newspapers have dedicated sports sections Magazines carry sports-related stories and topics. Also specialist sport magazines. Books novels, textbooks and sporting. autobiographies. Information Technology Lots of information available on CD-ROMS and the Internet Increasing number of sites on the Internet broadcasting TV and radio How can role models influence participation? By being an inspiration How can role models shape By being successful attitudes? through good The way in which they play, e.g. performances fairly, abiding by rules or By representing a playing unfairly against the group, e.g. ethnic rules. group, gender group Setting trends or disability The way in which they conduct themselves in both their sporting and private life. Someone who people might c aspire to be like, look up to and seen as a good example to follow. Role models Media influences Demonstrating performance and participation: High standards of performance shown Slow-motion replays emphasise good points Promotes healthy active lifestyle Increasing revenue Media pays for broadcasting rights Sponsors more likely to pay when high media coverage. Intrusion on event lack of privacy for performers Media pressure make something more dramatic or speed it up by changing rules Edited coverage not all of the action is seen. Altered event timings especially TV Undermining officials slow motion replays undermine decisions Limited attendance people choosing to watch from home Biased popularity can make sports more popular than others. Sponsorship Range and Scope of Sponsorship Individuals: individual sponsorship deals whereby the athlete gets given money to endorse a good, e.g. wearing a specific brand of footwear. Teams and clubs: payments made to the team, and used for equipment, kit etc. Sports: major sponsorship associated with the sport to promote leagues or competitions. Events: big events such as the Olympic Games attract many sponsors because it increases publicity Types of Sponsorship Effects of Sponsorship Equipment Provision of equipment, clothing Clothing accessories, facilities, Accessories transport/travel v Transport and travel Entry fees and expenses paid, Training e.g. hotel bills Entry fees and expenses Unacceptable Sponsorship Anything associated with poor Disadvantages of Sponsorship health, e.g. smoking and alcohol Sponsors may start to dictate Advantages of Sponsorship changes, e.g. to the rules, Financial support for the clothing, timings etc. athlete Sponsors can withdraw if the Promotion of the sport image of the sport is damaged Raise profile and image of Difficult for minority (less sport well-known) sports to get Increased revenue for the sponsorship sponsor, and gives them a good image 80. Describe the advantages that a local 84. Which one of the following 86. Identify one type of media and describe two company might gain from sponsoring David. (3 is not an acceptable sponsor for ways in which it can have a positive effect on sport. (5 marks) marks) a school sports team? a) A coach company 87. Explain what a role model is and describe 81. State two types of sponsorship and b) A brewery how they can affect the level of participation in explain how each could improve players c) A sports shop a sport.(4 marks) performance. (4 marks) d) A health club 82. Explain why an alcohol company 88. Describe two ways in which the director of may not be an acceptable sponsor for 85. Explain how Louis Smith could a televised sports event could influence how Rachel s football club. (2marks) sport will be seen by viewers. [4 marks] have had an effect on Ben s level of participation or performance in 89. Describe one acceptable type of sponsorship 83. What is meant by the term gymnastics. [4 marks] that would be useful to the football club. (2 marks) role model. (2marks)

21 Competitions, international events and developments Competitions Knockout One teams plays another. The winner progresses and the loser is knocked out. It is usually played in rounds. E.g. Darts Advantages easy to organise and high numbers can participate Disadvantages over quickly if you lose and qualify events may be needed to get correct numbers for each round. Ladders There is a set number of player/teams on the ladder. You challenge people higher on the ladder to a game and you take their place if you win. Advantages suited to racket sports and is easy to run and organise. Leagues Most common form of competition where all teams play against each other, often twice in a given time period. Advantages can cater for large entry with several leagues, everyone has same number of games and all arrangements can be made in advance. Disadvantages goes on for a long time and can get fixture congestion. Science in sport Equipment new materials mean things are now lighter, stronger and more durable. E.g. Rackets are now made using fibreglass and titanium. Things created to improve performance such as aerodynamic helmets. Materials Synthetic material development has changed sportswear. Examples include full body suits to improve streamline (now banned), surfaces of facilities have changed e.g. 4G and footwear e.g. football boot development. Facilities purpose built facilities for sports e.g. gymnast. Development of indoor arenas (e.g. tennis) for participation all year round. Retractable roofs on stadiums to allow best competing conditions (e.g. Wembley). State of the art equipment for gyms. 90. Describe a type of competition that would allow maximum participation if five teams were involved. (2 marks) 91. To find a winner quickly, when a large number of teams have entered, the best type of competition would be a: a) Round Robin b) League c) Knockout d) Ladder 92. Using examples, explain how advances in technology could help Rachel to improve her performance. (8 marks) 93. Using examples, explain how technological developments could help Ben to improve his performance in gymnastics. (Answer in continuous prose) [8 marks] 94. Rio de Janeiro in Brazil will host the Olympic Games and the Paralympic Games in State and describe two ways in which the hosting of these Games could be an advantage to the performance of competitors from Brazil. [4 marks] International sporting events The majority of sport events provide a world championship for their particular events: Football World cup Rugby Rugby world cup Cricket One day tests Athletics Olympics Formula One World championship High profile events these are not world championships but are very popular in the media. They include Wimbledon, Super Bowl, Football Leagues and ne off events such as a boxing match. Advantages of hosting international events Good chance of making a profit through sponsors, media, marketing and merchandise. Updated/new facilities that can be used after the event. Raising profile and reputation of the country on the world scale. Disadvantages of hosting Security and risk of terrorist Political boycotts and protest High cost and expenses for facilities and security. IT in sport Data recording and storage lots of data can be stored, analysed and presented. Performance analysis enable performers to record and play back performance using sports motion analysis to give them a source of feedback and information on how to improve. E.g. ProZone football clubs to analyse previous performance or Dartfish which is used by a variety of sports. Performance aids Fitness monitoring allows heart rate, blood pressure and training zones to be read ensuring training is occurring in the right way. Hawk-eye, used in competition to check decision making is correct e.g. lines in tennis. Video officials used to check and support decisions e.g. rugby.