KS3 - PE THEORY REVISION GUIDE Y9 Theory Knowledge Checklist Topic Tick off I can explain why physical activity is essential to a healthy lifestyle I can identify different types of movement using the correct terms I understand injury prevention and how to remain safe I understand different types of feedback and guidance I have a good understanding of the cardiovascular system A knowledge of the rules and regulations of the sports/activities you have taken part in this year will also be tested in your exam.
HEALTH BENEFITS OF EXERCISE SHORT-TERM EFFECTS LONG-TERM EFFECTS Muscular system - Immediate effects are an increase in the temperature of the muscles, increased metabolism and an increase in the production of lactic acid in muscles (depending on the type of activity). Cardio-vascular system - Main effects are a rapid increase in heart rate (beats per minute), increase in stroke volume (the volume of blood pumped by the heart during one contraction) and increase in cardiac output (the volume of blood ejected by the heart in one minute i.e. stroke volume x heart rate). The heart muscle warms up during exercise. Respiratory system - Effects are a rise in the respiratory rate (breathing rate) to increase the demand for more oxygen, an increase in tidal volume (volume of air per breath) and an increase in minute ventilation (volume of air inspired and expired per minute). Muscular system - various types of exercise xxxxxxxxxxxxxxxxxxxxxproduce the following effects: Resistance/weight training an increase in thickness of muscle fibres, increasing strength of muscle and tendons. Flexibility training an increase in the range of movement Endurance/stamina training muscular endurance increases giving greater potential for energy production. Improves aerobic fitness. High intensity/anaerobic training muscle fibres increase in size, delaying fatigue. Cardio-vascular system - regular exercise leads to the heart increasing in size and becoming stronger. Cardiac output is increased during high levels of exercise. The resting heart rate falls. The heart and blood flow work more efficiently. A healthy blood pressure is maintained. Respiratory system - Increase in efficiency of oxygen uptake for energy due to increased capillary density and greater surface area of the alveoli. Also greater intercostal muscle strength allowing more air to be breathed in and out, and a reduction in resting respiratory rate, making the body more efficient. cardiac output = stroke volume x heart rate LIFESTYLE CHOICES Activity levels, diet, work/rest/sleep balance and recreational drugs are all lifestyle choices that can both positively and negatively affect health. Regular activity can improve physical, social and mental well-being. It is important to maintain a good work/rest/sleep balance. Sleep helps with mental and physical recovery and is vital to remain healthy. A healthy diet involves eating the right balance of nutrients as well as sensible portions. Smoking and alcohol can potentially increase blood pressure, which can lead to more serious health problems.
TYPES OF MOVEMENT Lever Systems Levers allow efficiency and force to be applied to the body s movements; bones and muscles act together to form levers. There are four parts to a lever: Lever arms a length of bone Pivots - joints Effort muscles Load load forces are often the weight of body parts that are moved or forces needed to lift, push or pull things. Levers are used to make a small amount of force into a much bigger force, or to increase the force of movement. E.g. when throwing a javelin, small contractions of arm and back muscles produce a much greater force of movement at the end of the arm. There are three classes or types of lever: First class the fulcrum (pivot) is between the effort force and resistance (load) force e.g. neck joint (when heading a football) Second class the resistance (load) is between the fulcrum (pivot) and the effort e.g. ankle (when raising onto toes to reach for a shot) Third class the effort is between the fulcrum (pivot) and resistance (load) e.g. flexion and extension of muscles such as bicep/tricep and hamstring/quadriceps to produce speed. This is the most common form of lever. Force/Effort Fulcrum/Pivot Resistance/Load Planes of movement There are three planes within the body: Frontal plane vertical between front (anterior) and back (posterior). Movements are sideways: abduction and adduction. Transverse plane horizontal between upper (superior) and lower (inferior) sections of the body. Movements are rotational. Sagittal plane vertical between left and right sides of the body. Movements are flexion and extension up and down. rotation Examples of movements with dominant planes, motions and axes Plane Movement Axis Example of Activity Frontal Abduction/adduction Transverse Somersault Transverse Rotation Longitudinal Pirouette in dance Sagittal Flexion/Extension Frontal Cartwheel Many movements in sports involve multi-planar movement where the body is working in all planes.
PREVENTING INJURY One of the main reasons for warming up is that it helps the muscles to gradually increase their temperature which helps to prevent injury. Suddenly performing a movement can put strain on the body causing stress or injury to the body part affected. Cooling down helps to slowly return the body to its resting state. If exercise ends sharply, blood pressure also drops, which can cause dizziness. Reduce the risk of injury in sport by wearing the correct kit, footwear and safety items where appropriate. Ensure the area where the activity is to be performed is clear of hazards e.g. surface is free of litter, potholes, ice etc. Common injuries that occur in physical activity: Concussion - an impact to the head causing unconsciousness, confusion or memory loss. Fractures - broken or cracked bones from a force on the bone stronger than the bone itself. Dislocations - a bone at a joint comes out of place, usually due to a fall/hard blow. Sprains - ligament fibres are torn through overstretching or twisting. Torn cartilage - tears appear in the cartilage at a joint (commonly occurring at the knee). RICE (Rest, Ice, Compression and Elevation): The RICE process is used to treat minor injuries: REST Stop playing or training ICE Apply an ice pack to the injury. Be careful not to do this for too long as it can damage the skin. The cold limits the swelling by reducing blood flow to the injured area. COMPRESSION Use pressure to hold the ice in place. This will also help to limit the swelling. Support may be given to an injury with a bandage. ELEVATION Raise the injury. If possible keep the injured body part above the person s heart which can minimise swelling by reducing blood flow to the area and helping excess fluid to drain.
WARMING UP AND COOLING DOWN A training session, match or competition should always be split into three sections carried out I the same logical order: Warm up Main activity Cool down Warm up = A warm up gradually raises body temperature and heart rate. A warm up is essential to prevent injury, improve performance and practice skills before the game/match. A warm up should provide a smooth transition from rest to the intensity of the main activity. For example in football, the first sprint should be during the warm up not the match! A warm up has 3 stages: 1) Pulse raiser 2) Stretching 10 seconds per stretch 3) Increase the intensity and add skill activities that are about to be performed Every training session should start with a cardiovascular warm up to gradually increase the heart rate towards working heart rate. This can take various forms but can include cycling, skipping, jogging and walking. This part usually takes between 10 15 minutes depending on the person or activity. Stretching forms the second phase of the warm up. There are 2 types of stretching with each stretch needing to be performed for a minimum of 10 seconds: 1) Static stretching stretches done on the spot 2) Dynamic stretching stretches that use movements specific to a sport Stretching is usually done by starting at the top of the body and working your way down. Extra attention should be focused on those areas specific to your sport and the stretching should relate to your activity. Specific skills practice the final phase of the warm up which will include practicing skills relevant to the activity. E.g. Practice throw for a javelin thrower. Cool down = as the warm up gradually raises heart rate and body temperature, the cool down gradually returns the body to its normal resting heart rate and temperature. The cool down takes 5 10 minutes to return the heart rate back to normal. This is usually followed by 10 15 minutes worth of static stretching. You should hold each stretch for 30 seconds in a cool down.
GUIDANCE AND FEEDBACK Guidance When learning a new sport or improving an existing one, it is often useful for the performer to receive guidance from a coach or teacher. There are four types of guidance: Visual Guidance Practical demonstrations, diagrams and other visual prompts are used to help the learner create a mental image of the skill that needs to be learned. This type of guidance is most effective in the early stages of learning a skill. Skills can be broken down into parts to better explain the technical stages. Verbal Guidance Spoken explanations, instructions or prompts are used to describe how a skill should be performed. This type of guidance is often used for advanced learners who are in the final stages of learning a skill. It can be provided during a performance. Manual Guidance The teacher or coach physically moves the body of the learner through the correct pattern of movement. E.g. a coach may guide a performer through a forehand tennis shot. This type of guidance can be used with learners of all abilities and helps build confidence. It is better to use it during one-toone coaching or in small groups. Mechanical Guidance Equipment is used to help the learner practise a skill, e.g. a new swimmer using a float. This type of guidance can be very effective in the early stages of learning, however the movement experienced with the guidance may differ from the actual movement that the learner is trying to achieve independently. Feedback Performers at all levels, from beginners to intermediates and elite performers need feedback in their sports. Feedback is information about the skill, movement or game, which can occur during and after the performance. There are six types of feedback: Intrinsic feedback - based on how a performance/movement felt to the performer themselves. Extrinsic feedback - given by another person who saw the performance e.g. a coach. Positive feedback - focuses on what was performed well and how to improve in the future. Negative feedback - focuses on poor/incorrect aspects of the performance and what not to repeat in the future. Knowledge of Performance (KP) - examines the techniques used in the performance, e.g. a golfer watching a video back of his/her last practice swing. Knowledge of Results (KR) - examining results allows performers to analyse their performance and compare it to previous performances, e.g. a runner beating a previous race time.
STRUCTURE AND FUNCTION OF THE CARDIOVASCULAR SYSTEM A healthy cardiovascular system is vital for fitness and can help the body to work harder for longer (stamina). The Structure of the Heart and Pathway of Blood The heart consists of four chambers and is made almost entirely of cardiac muscle. Two separate pumps send blood around the body: the right side sends de-oxygenated blood to the lungs and the left side sends oxygenated blood to the body s muscles. A muscular wall (the septum) separates the two pump systems. A healthy heart can be assessed by: Heart Rate (HR) measured by beats per minute (bpm); the average resting HR is 75bpm. Stroke Volume (SV) the volume of blood that is pumped out of the heart by each ventricle during one contraction (beat). Cardiac Output (Q) the volume of blood ejected from the left ventricle in one minute. The cardiac output is equal to the stroke volume x the heart rate. Blood pressure (BP) the force of blood applied to the blood vessel walls; it is the pressure needed to pump the blood around the body. This should be neither too high or too low. Regular exercise leads to cardiac hypertrophy (the heart increases in size and becomes stronger). Cardiac output is increased during high levels of exercise. The resting heart rate falls. Other effects are: Increased blood flow, therefore oxygen, to working muscles. A healthy blood pressure is maintained. An increase in red blood cells/haemoglobin content for increased oxygen to muscles. Blood flows faster and is therefore more efficient is transporting nutrients and water throughout the body, diluting or carrying away lactic acid and removing waste including carbon dioxide. In conclusion, exercise helps the heart to become stronger and work more efficiently.