GCSE PE.GCSE PE.Revision Presentation.Revision Presentation.

Part 2:•Health & Fitness

Contents:Contents:HealthHealthFitnessFitnessSkill-Related FitnessSkill-Related FitnessHealth-Related FitneHealth-Related FitnessssExerciseExercisePrinciples of TrainingPrinciples of TrainingFITT PrinciplesFITT PrinciplesTraining ThresholdsTraining ThresholdsRecovery RateRecovery Rate

Types of TrainingTypes of TrainingThe Exercise SessioThe Exercise SessionnEffects of ExerciseEffects of ExerciseSomatotypesSomatotypesDietDietWeight TermsWeight TermsOptimum WeightOptimum WeightDrugsDrugs11stst Aid Treatments Aid Treatments

Health:• Health is:

“Having developed: physical, mental and social well-being,

as well as not being illor diseased.”

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Fitness:• Fitness is:

“The ability to meet thedemands of the environment.”

Fitness:

• Height, weight & somatotype. Shape can affect how good you are at some activities.

• Illness & Injury. Can affect fitness temporarily or permanently.

• Psychological factors. Stress and tension of competition are examples of these.

• Disabilities. This can sometimes affect fitness.

• Alcohol, drugs & smoking. All have a negative effect in both short and long term.

• Diet. This needs to contain the right balance of the different nutrients.

Fitness is affected by HIP DAD:

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Skill-Related Fitness:• Agility: Ability to change direction quickly & stay in

control of your body.• Balance: Ability to keep the body stable.• Co-ordination: Ability to use 2 or more parts of

the body at once.• Power: Ability to apply a combination of speed and

strength in 1 action.• Reaction Time: Time it takes to respond to

something.• Speed: The fastest rate a person can complete a

task or distance.

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Health-Related Fitness:• This is the 4 S’s:• Strength,• Speed,• Stamina,• Suppleness.

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Exercise:• Exercise is:

“A form of physical activity done

to maintain or improve

health/physical fitness.”

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Principles of Training:• These are the rules that all training

programmes should follow:• Specificity: The training should be directly related

to the sport and to what you want to achieve.• Progression: Training should be steadily

increased.• Overload: You push your body further than

normal, using the FITT principles. • Reversibility: If you stop training, you will lose

your fitness levels.• Tedium: This is where you change the activities to

prevent tedium, or boredom.

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FITT Principles:• These principles must be taken into

account when planning a training programme.

• Frequency: The number of times you exercise per week

• Intensity: The level of difficulty – how hard you train

• Time: How long each session lasts for• Type: The type of training done, e.g.

Fartlek training or circuit training.

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Training Thresholds:• This is the target heart rate that

someone needs to work at to improve their fitness.

• To improve the AEROBIC system: train at 60-80% MHR.

• To improve ANAEROBIC system: train at above 80% MHR.

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Recovery Rate:• This is how long it takes the body to return to its ‘normal’

state after exercise.

• E.g. the heart rate is back to resting rate.

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Types of Training:

• 4 main types of training:• Circuit training,• Continuous training,• Fartlek training,• Interval training.

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Circuit Training• What?• Training that involves a series of

exercises, completed for a set amount of time.

• Exercises are completed one after another

TYPES OF TRAINING

•Benefits of the training:•Can develop a lot of things, including:•Power,•Strength,•Flexibility,•Endurance

•A circuit can also be used to improve skill as well as fitness•It is adaptable – can be done in a lot of areas, using a lot of different activities

Continuous Training

• What?• Exercising at a moderate rate,

keeping the pulse at a constant rate above the training threshold.

TYPES OF TRAINING

•Benefits are:•Works the body aerobically.•Improves the Cardiovascular and Respiratory systems.•Can be adapted to suit the individual’s needs•Can be used for a variety of exercises, including: rowing, running, cycling, etc.

Fartlek Training• What?• Training that involves changing

one or more of:• Time,• Distance,• Effort/Speed

TYPES OF TRAINING

•Benefits of it are?•It can be tailored to mimic the movements in a specific game or sport.•The content is flexible – it can easily be changed to suit a person or sport

Interval Training• What is it?• Training where you work for a period of time, followed by a period of rest.

TYPES OF TRAINING

•Benefits of it are:•It can be adapted to develop different types of fitness.•Allows for recovery time in between exercise

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The Exercise Session

• This consists of:

CONTENTS

•A warm up:•Prepares the body for work•Consists of:•Pulse raiser,•Stretch/Flexibility phase,•Skills phase

•A main activity:

•This is the activity, match or competition.

•A cool down:•Prepares the body for rest.•Consists of:•Gentle aerobic activity,•Stretches.

Short-Term Effects of Exercise:

• Heart beats faster.• More blood pumped around the body.• Blood returns to heart faster.• More Carbon Dioxide is produced as a waste

product by the muscles.• Breathe faster and deeper.• Blood supply diverted to working muscles.• Start to sweat.

Long-Term Effects of Exercise:

• More Red Blood Cells made so you can transport more oxygen around the body.

• Heart gets bigger and stronger, improving your stroke volume.

• Recovery rate after exercise improves.• Diaphragm and intercostal muscles get stronger.• Vital capacity increases.• More capillaries grow around alveoli, improving

gas exchange.• Can exercise for longer as a result.

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Somatotypes

• 3 types of body type:• EcTomorph - Thin• Mesomorph - Muscular• EnDomorph - Dumpy

EcTomorph

• Narrow shoulders, hips and chest.• Not much muscle or fat.• Long and thin arms and legs.• TALL & THIN!!

•Sports suited to this body shape:•Long distance running,•High Jump, etc

Mesomorph• Wide shoulders.• Fairly narrow hips.• Strong arms & thighs.• Not much body fat.• Muscular body!!

•Sports suited to this body shape:•Swimming,•Gymnastics,•Bodybuilding, etc.

EnDomoprh• Wide hips.• Fairly narrow shoulders.• Fairly slim ankles and wrists.• A lot of fat on body, arms and legs.• Dumpy!!

•Sports suited to this body shape:•Wrestling,•Shot Putt,•Sumo, etc

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Diet

• Carbohydrates,• Proteins,• Fats,• Water,

• Vitamins,• Minerals,• Fibre.

There are 7 different food groups:

A balance of each group needs to be eaten to help keep the body healthy!

Diet

Lots of Carbohydrates & fibre

Quite a few fruit and veg (vitamins & minerals)

A bit of protein

Not much fat

The Nutrition Pyramid: how much should be eaten?

CONTENTS

Carbohydrates• Provide a source of energy when

muscles require it.• Excess Carbs stored as glycogen and

when needed, slowly release energy.• Should provide 55% of our daily

calorie intake.• Food examples: Bread, Cereal, Pasta, etc.

Proteins• Builds muscle • Repairs tissue, which helps injuries

heal.• Food examples: Meat, Fish, Eggs, Milk, etc.

Fats• Insulate body – keep us warm.• Provide energy when there’s a lack of

carbohydrates.• Recommended daily intake of fat is

30% of your calorie intake.• Food examples:• Chocolate, Margarine, Oils, etc

• Helps keep: vision, skin, blood, bones and teeth healthy.

• Food examples:• Fruit, Vegetables, Liver, Eggs, Milk,

Nuts, etc

Vitamins

Minerals• Iodine: Aids growth &

helps energy production

• Iron: Helps to make more Red Blood Cells

• Calcium: Helps blood to clot, strengthens bones

• Food examples:• Vegetables, Liver,

Cheese, etc

Fibre• Helps to lower cholesterol levels.• Helps to keep the digestive

system working properly.• This means it retains less waste.• Food examples: Fruit, Vegetables, Bread, etc.

Water• Allows blood to flow more easily around the body.• This means that blood, etc can get to where it needs to be more easily, especially during exercise.• Food examples:• Drinks, Most foods, etc.

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Overweight

• “Heavier than the average person of that gender, height

and build.”

Overfat• “A person

who has a high level of fat in comparison with their total body composition.”

Obese•“A person

who is abnormally fat (more than 20% over the standard weight for their height).”

Underweight• “10% under optimal weight.”• Effects of undereating that cause

someone to be underweight:• Malnutrition, increasing risk of

injury• Energy drain.

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Optimum Weight

• This is the best weight for a person so that they are not under or overweight.

Factors that affect optimum weight:•Height,•Bone Structure,•Gender,•Muscle Girth

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Drugs• Stimulants• Narcotic Analgesics• Anabolic Agents (Steroids)• Peptide Hormones• Diuretics• Beta Blockers• Blood Doping

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Stimulants• Speed up reactions.• Allows a person to train for longer.• Irregular heartbeat.• Lead to high blood pressure and

heart and liver problems.• Example: 100m sprinter take

these drugs so they can react quicker to the starter’s gun

DRUGS

Narcotic Analgesics• Mask pain.• Make injuries worse as pain can’t be

felt.• Lead to constipation.• Example: A cyclist with a slight

injury taking these drugs so they can compete in the Tour de France.

DRUGS

Anabolic Agents (Steroids)

• Increase muscle size.• Allow athlete to train harder.• Increased risk of muscle injury.• Can cause: impotence, infertility,

cancer, heart attacks, etc.• Example: Weightlifter takes steroids

to increase his muscles size, bone density and strength so he can lift more.

DRUGS

Peptide Hormones• Recovery from injury and training

is quicker.• Increases red blood cells, helping

to improve muscular endurance.

DRUGS

•Cause strokes and heart attacks, etc.•Cause abnormal growth.•Example: A marathon runner may use these to help them run for longer and to recover from training faster.

Diuretics• Reduces fluid retention and

makes you urinate more to cause rapid weight loss.

• Causes: dehydration, cramp, nausea, headaches, fatigue, etc.

• Example: Boxers use these drugs to make sure that they are under the top weight limit for their fight.

DRUGS

Beta Blockers• Lower heart rate

and blood pressure.

• Reduce anxiety and relax athlete.

• Can reduce heart rate so much that the heart stops beating.

DRUGS

•Example: Snooker players may use these to steady themselves before they play a shot.

Blood Doping• Red blood cells taken from the body,

causing the body to create more RBCs to replace those that were taken.

• The RBCs that were taken are then injected back into the body.

• Results in more RBCs in the body, allowing more oxygen to be carried to the working muscles.

DRUGSCONTENTS

•Simulates high altitude training.•Can cause kidney damage, blocked capillaries, AIDS, etc•Example: A 3000m runner may use this technique so that their body can get more blood to the working muscles, allowing them to exercise for longer.

R.I.C.E.

• Rest: Rest the injured area.• Ice: Apply ice to the injured area.• Compression: Apply pressure to

the injured area.• Elevation: Lift the injured area to

above the level of the heart.

Used to treat soft tissue injuries (e.g.

muscle strains).

D.R. A.B.C.

• Danger: Check for danger, are YOU safe?

• Response: Does the casualty move/respond to sound or touch?

• Airways: Are the airways open?• Breathing: Are they breathing?• Circulation: Is there a pulse?

CONTENTS

Used to asses an unconscious

casualty.