KEY WORDS, EXAMPLES AND DEVELOPMENTREVISION SHEET

In the exam you will be asked to apply knowledge to different sporting situations. Use the information in this booklet to prepare yourself for this. The more developed the

example the more marks!

HEALTHY ACTIVE LIFESTYLE

What are the key factors of a healthy lifestyle?

How does sport contribute to a healthy lifestyle?

Complete the table. Classify each benefit and give an explanation of how they contribute to a healthy lifestyle

Benefit How it contributesEg. Social To make new friends

To answer the question types above you would use the knowledge below….KEY WORD APPLICATION FURTHER DEVELOPMENT

Health‘A state of complete mental, physical and social wellbeing, and not merelythe absence of disease and infirmity’.

BENEFITS ARE…

SOCIALJoining a club to meet new

friends

MENTAL To relieve stress/ increase self

confidence

PHYSICALTo increase fitness/ improve

stamina/ strength etc.

Therefore… they are not lonely

they can develop communication skills

as you play sport it takes your mind of worries or concerns/ offers a distraction/ release

serotonin to make you feel good

therefore you are less likely to develop heart disease/ lower

blood pressure etc.

Explain how participation in physical activity can stimulate… Cooperation, Physical challenge, Aesthetic appreciation, competition, development of friendship.Explain the term… (competition/cooperation etc)

To answer the question types above you would use the knowledge below…KEY WORD APPLICATION FURTHER

DEVELOPMENTCOOPERATION ‘Working with a team/ in a team / others / teamworkor to achieve common goal/equiv’

Playing in a volleyball team and developing tactics together in order to

win.

The common goal is to win and without co-operation the team

doesn’t work as well.

COMPETITION‘playing against another

opponent to win’

Playing tennis against another player and wanting to win the point.

It is not competition if you are not playing to win.

DEVELOPMENT OF FRIENDSHIP

‘social mixing in order to make new friends’

Joining a club allows you to meet new people.

Overtime these can become friends.

PHYSICAL CHALLENGE

‘this is Working the body to limit but having the mentaltoughness to Keep going/keep motivated’

Doing a sky dive for charity. This tests you both mental (fear, new activity)

and physically.

You need to have strength to perform a sky dive but also have to be mentally tough to overcome the fear of jumping out of a plane

AESTHETIC APPRECIATION

‘appreciating the beauty of sport’

Watching a gymnastic routine/ dance performance for the beauty of it.

You would look at the technical aspects of sport and grade them

on how they looked eg marks out of 10

INFLUENCES

Identify key influences that have an impact on staying involved in sport?(John) lives 50 miles from any city, what influence could impact on him taking part in sport?

To answer the question types above you would use the knowledge below….KEY WORD APPLICATION FURTHER

DEVELOPMENTPEOPLE:

IMAGE

CULTURAL:

RESOURCES:

HEALTH AND WELLBEING:

SOCIO-ECONOMIC:

You could be influenced by family, peers, role models.

You could be influenced by fashion, media coverage

You could be influenced by age, disability, gender, race

You could be influenced byaccess, availability, location, time

You could be influenced byillness, health problems

You could be influenced bycost, perceived status of the activity

For example, your dad could have played football and you

wanted to be like them

For example, you could see a sport played on TV and want to

play that sport.

For example, you may be male and can’t play Netball due to the limited number of clubs or the

stereotype.

For example, you may not be able to ski due to the lack of facilities in the area.

For example, if you are ill you may not be able to take part in certain sports.

For example, you may not be able to play golf due to the amount of money needed to join.

ROLES IN SPORT/ REMAINING IN SPORT

What are the opportunities to remain in sport?What qualities would you need to be… a performer, leader, official, volunteer?Other than playing how can you remain in sport?

To answer the question types above you would use the knowledge below….KEY WORD APPLICATION FURTHER

DEVELOPMENTPERFORMER

LEADER

OFFICIAL

VOLUNTEER

You can play sport to remain involved

You can lead others in sport

You can umpire/ referee games

You could give up your free time to help others in sport.

For example, playing volleyball against others you would develop teamwork, communication etc.

For example, you can become a coach of a team and pass on knowledge that you have learned. You would need motivation, organisation etc.

For example, being a linesman in rugby. You would need discipline, communication etc.

For example, you could become a race steward for a cycle race. You would need commitment and motivation etc.

INITIATIVES

Explain why the government uses initiatives?How can initiatives contribute to a healthy active lifestyle?How does the youth sport trust/national governing bodies/ Sport England

ANY QUESTION ON INITIATIVES NEEDS TO BE ANSWERED WITH…..

To increase participation in sport to improve healthorTo retain people in sport through an effective network of clubs, sports facilities, coaches, volunteers and competitionOr To create opportunities for talented performers to achieve success

They link to areas on the sports participation pyramid.

Foundation

Participation

Performance

Excellence

COMPONENTS OF FITNESS

What component of fitness would a gymnast need?What component of skill related fitness would a rugby player need?A Netball player needs ________ to get to the ball first.

HRFKEY WORD APPLICATION FURTHER

DEVELOPMENTCARDIOVASCULAR

ENDURANCEThe ability to exercise the entire body for long periods of time.

MUSCULAR ENDURANCE

The ability to use voluntary muscles many times without getting tired.

FLEXIBILITYThe range of movement possible at a joint.

BODY COMPOSITION The percentage of body weight which is fat, muscle and bone.

MUSCULAR STRENGTHThe amount of force a muscle can exert against a resistance.

To consistently make the 10m after a tackle in rugby league in a match.

To complete a marathon without stopping.

To perform a volleyball set many times without the arms getting tired.

To use your arm muscles to keep rowing.

To extend your toes completing a handstand in gymnastics.

When rock climbing flexibility is needed to reach and climb up the rock face.

A sumo wrestler needs to have a high percentage of fat in order to compete.

A long distance runner needs to be tall and thin.

A rugby player needs strength to push against a scrum.

A gymnast needs strength to hold themselves up on the rings.

Therefore they will be onside and be in the correct position to defend.

The better your stamina the more likely you are to get a better time or beat your PB.

If you have good muscular endurance you will be able to perform more sets without losing technique or standard.

If you have good muscular endurance you can row for longer maintaining the same standard.

If you can extend your toes to a point you can get better marks.

The more flexible a person is the further you can reach to get higher quicker.

The more fat a person has the harder it is to push them over.

The longer a person’s stride is the less time it takes to cover a distance. If a person has little fat they are lighter so have less weight to carry.

The more strength a person has in the scrum the more chance the team has of gaining an advantage and pushing them back.

To gain extra marks in gymnastics you need to hold still positions, the more strength you have the easier it is to balance.

SRFKEY WORD APPLICATION FURTHER

DEVELOPMENTBALANCEThe ability to retain the body’s centre of mass (gravity) above the baseof support with reference to static (stationary), or dynamic (changing),conditions of movement, shape and orientation.

CO-ORDINATIONThe ability to use two or more body parts together.

REACTION TIMEThe time between the presentation of a stimulus and the onset of a movement.

AGILITYThe ability to change the position of the body quickly and to control themovement of the whole body.

POWERThe ability to do strength performances quickly (power = strength x speed).

SPEEDThe differential rate at which an individual is able to perform a movement or cover a distance in a period of time.

Games: A netball player will need balance when they are shooting to get a steady position.

Athletics: A Shot putter needs balance so that they don’t go over the line when throwing.

Net: A badminton player needs balance to reach for a shot whilst on the move but maintain on their feet.

Other: A gymnast will need balance to perform a handstand for a period of time.

Games: A rugby player needs co-ordination in order to pass the ball to a player.

Athletics: A long jumper needs co-ordination to run and take off from the board.

Net: A table tennis player needs co-ordination so that they can serve a ball to an opponent.

Games: A hockey goalkeeper needs reactions when a shot is played in order to save it.

Athletics: A 100m Sprinter needs reactions to get a good start

Net: A volley ball player needs reaction time to react to a shot played over the net.

Games: A Netball player needs agility to dodge opponents.

Athletics: A 400m runner needs agility to run bends.

Net: A badminton player needs agility to move to a shot played to the opposite side of the court

Games: A hockey player needs power to be able to take long shots.

Athletics: A sprinter would need power to push of the blocks at the start of a race.

Net: A badminton player needs power when performing a smash.

Games: A footballer needs speed to push the ball pass the defender and run on to it.

Athletics: A triple jumper would need speed on the run up to the jump.

Net: A table tennis player needs speed in their arm in order to serve a ball.

If they have good balance they will improve their accuracy.

Therefore better balance means that they can maximise the throwing area and get a better distance.Therefore they can play a correct shot and return to the ready position quicker.

The better the balance the better the performance as they are able to maintain the position and get better marks.

The more co-ordination a rugby player has the more accurate their pass will be.

The more co-ordinated the better the take- off meaning that they can jump further.

If a table tennis player has more co-ordination they can put spin or be more accurate with their shots.

The better the reactions the time the keeper has to get across and save it.

If they react quickly to the gun they can get an advantage over the other runners.

If the ball deflects of the net a player with good reactions will be able to react and adjust their body to reach it before it hits the floor.

The better the agility the quicker a player can turn to get away from an opponent and create space.If the 400m runner has good agility they will be able to run the bend quicker and get a better time.

If a player has good agility they can move quickly to the shot and get more time to play it. Especially if the shot deflects.

If a player has more power the ball will travel faster and make it more difficult for the keeper to save it.If a sprinter has more power they would be able to push off the blocks harder and get a better start to gain an advantage over others.The more power a player has the less time the opposition has to react to the shot and therefore more chance of winning the point.

If a player has good speed they are more likely to beat the opponent to the ball and gain an advantage.If the performer has good speed they will gain more momentum and power in the take- off allowing them to jump further.The more speed the performer has the quicker the serve and the less time your opponent has to react.

METHODS OF TRAINING

What method of training would a (insert any sporting activity) use to improve (insert any component of fitness)?What method of training would you use to improve muscular strength?Describe a typical interval training session?

KEY WORD APPLICATION FURTHER DEVELOPMENT

INTERVAL TRAINING

CONTINUOUS TRAINING

FARTLEKTRAINING

WEIGHT TRAINING

CIRCUIT TRAINING

CROSS TRAINING

Interval training is high intensity training with set periods of rest and repeat. A sprinter may use this to increase their speed.

Continuous training is training at a steady pace without breaks or rest. A long distance runner would use this to improve stamina.

Fartlek training is varying speeds of high intensity work with lower intensity work and active rest periods. It can improve speed or stamina depending on how hard you are working. A games player is likely to use this type of training.

Weight training involves repetitions and sets of work against a resistance to improve muscular strength. A rugby player may use weight training to improve their power in tackles.

Circuit training involves working around stations to improve different components of fitness. It has a set working time and rest time. A games player could use this method.

Cross training is a mixture of the above training methods. It breaks up the monotony of using the same type of training.

A sprinter may use interval training to improve their speed and train their anaerobic system because it is an explosive method of training. You try to work above 80% of you training zone.

A 10,000 metre runner could use continuous training to improve stamina. They would need to work between 60-80% of their maximum heart rate, working aerobically.

A football player would use fartlek to improve their stamina. The training can mirror the game with periods of sprinting, running and walking.

A rugby player could use free weights to increase the size and power of their muscles. This will make them stronger in the tackle.

Circuit training allows an athlete to work on different aspects of fitness. This can be suited to the athlete’s individual needs. Its important that the circuit is arranged so that muscle groups are not worked consecutively.

Any sports performer could use this method. For example a sprinter needs power at the start of the race so could use weight training. They also need speed to run as fast as possible so would combine it with interval training.

APPLYING THE PRINCIPLES OF TRAINING

How can John make sure that he improves his fitness?Why should John match his training to his needs?Why do we need to consider rest and recovery in our training programme?To see any improvements in a person’s fitness they must apply the principles of training below.

INDIVIDUAL NEEDSMatching training to the requirements of an individual.

An athlete needs to consider their own needs before stating a training session. For example they may lack speed but

have good stamina so they would focus on improving that aspect of fitness.

SPECIFICITYMatching training to the requirements of an activity.

An athlete needs to consider the needs of their sport when starting to train. A 100m sprinter may need to use interval training to improve their speed, there is no point training to improve agility as this isn’t needed when running in a straight line.

PROGRESSIVE OVERLOAD‘To gradually increase the amount of overload so that fitness gains occur, but without potential for injury.’

An Athlete could apply the FITT principle…

They can change the frequency, intensity, time and type of activity to

improve fitness.For example, a rugby player may start to train 2 times a week and increase it to 3

times a week in order to gradually improve.

RECOVERYThe time required for the repair of damage to the body caused by training or competition.

RESTThe period of time allotted to recovery.

If you have done a heavy weights session the body needs time to rest so that

recovery can take place. During this recovery the muscles will adapt and hypertrophy will occur. Increasing

muscle strength.REVERSIBILITY

Any adaptation that takes place as a consequence of training will bereversed when you stop training.

A player who is injured or stopped training will apply this principle so that

the training matches their level of fitness when they start to train again.

INJURIES

How can you ensure that injuries are kept to a minimum in sport?What is balanced competition?Name a risk in (sporting activity) and suggest a measure to reduce this?How would you treat a sprain?

KEY WORD FURTHER DEVELOPMENTSPRAIN Damage to a joint or ligament.STRAIN Damage to a muscle or tendon.

RICE(rest, ice, compression, elevation)

This is how you would treat a sprain.

BALANCED COMPETITION‘ensuring that a competition is equal

by age, weight, gender or ability’

An under 18’s Hockey match balances competition by age.

Heavy weight boxing match… balances competition by weight.

A mixed doubles tennis match balances competition by gender.

DRUGS

What type of drug would a weight lifter use?Why would a performer take drugs?

Name a socially acceptable drug?What effects does smoking have on the lungs?

KEY WORD FURTHER DEVELOPMENTStimulantsDrugs that have an effect on the central nervous system, such as increased mental and/or physical alertness.

A stimulant can be socially acceptable eg coffee or a banned substance like cocaine. A sprinter may take stimulants to become more alert and react quicker to the gun at

the start of a race.Anabolic steroidsDrugs that mimic the male sex hormone testosterone and promote bone and muscle growth

A weight lifter may take steroids so that they can train harder and increase their muscle size, allowing them to lift more

weight.Beta blockersDrugs that are used to control heart rate and that have a calming and relaxing effect.

An archer may take beta blockers to steady their nerves before a competition. This will allow them to be more accurate.

Erythropoietin (EPO)A type of peptide hormone that increases the red blood cell count.

A 1500m runner would use EPO to increase red blood cells so that they can transport oxygen better and can increase

the energy available in muscles. Narcotic analgesicsDrugs that can be used to reduce the feeling of pain.

A basketball player may take Narcotic analgesics if they had a slight sprain. This will allow them to continue to compete.

However, they could cause more damage to the injury by playing on without pain.

Peptide hormonesDrugs that cause the production of other hormones.

A sprinter may take this to increase muscle growth. This will allow them to

become faster and more powerful.DiureticsDrugs that elevate the rate of bodily urine excretion.

A boxer could use Diuretics to lose weight quickly to make their weight category. It can also be used to mask

other drugs by removing them from the body quicker.

EFFECTS OF EXERCISE ON THE BODY

What are the immediate effects of exercise on the body?What are the long term adaptations that can occur when exercising?

SKELETAL SYSTEM (BONES)What is osteoporosis?What is a joint?How does the skeletal system help us to perform movements?What exercise increases bone density?Name a weight bearing exercise?

JointA place where two or more bones meet.

Short term/ Immediate Long termNo short term effects Increased bone density

Increased strength in muscles/ligaments/tendons

Increased flexibility

MUSCULAR SYSTEM (MUSCLES)

What muscle contract the arm?What muscle causes flexion at the knee?What training method will cause muscular hypertrophy?Explain how muscles help movement?

Isometric contractionsMuscle contraction which results in increased tension but the length doesnot alter, for example, when pressing against a stationary object.Isotonic contractionMuscle contraction that results in limb movement.

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 body4. Abduction: movement of a limb away from the

body. 5. Rotation: movement of a limb in a circular or part

circular direction.

Short term Long termIncrease in fuel demands

Lactic acid build upMuscle fatigue

Increase in muscle mass (hypertrophy)Increased strength/endurance

RESPIRATORY SYSTEM (LUNGS)

What is oxygen debt?Why does the respiratory system respond to exercise?Give an example of how the respiratory system helps when exercising?How does the respiratory system aid recovery?

Oxygen debtThe amount of oxygen consumed during recovery above that whichwould have ordinarily been consumed in the same time at rest (thisresults in a shortfall in the oxygen available).

Application of oxygen debt: Once you have taken part in intense physical activity you need to repay the oxygen debt. This means you need to increase the rate and depth of breathing so that more oxygen can be delivered to the muscles than when resting, this will break down the lactic acid and aid recovery.

Short term Long termIncreased breathing rate

Increased depth of breathingOxygen debt

Increased lung capacity/volumeIncreased vital capacity

CARDIOVASCULAR SYSTEM (HEART)What is stroke volume?How does the cardiovascular system respond to exercise?Give an example of how the cardio system helps when exercising?How does exercise effect blood pressure?

Heart rateThe number of times the heart beats each minute.

Stroke volumeThe volume of blood pumped out of the heart by each ventricle duringone contraction.

Cardiac outputThe amount of blood ejected from the heart in one minute. SV X HR.21Blood pressureThe force exerted by circulating blood on the walls of the blood vessels.

Short term Long term

Increased Heart rateIncreased Cardiac OutputIncreased Blood Pressure

Cardiac Output increasesResting heart rate decreases

Faster recovery timeIncreased Stroke volume

Increased size of heart (Cardiac hypertrophy)

Reduced risk of high BPReduced risk of heart disease

Healthier Veins/Arteries

DIET & HEALTH

What is the relationship between diet and fitness?Explain how you can be healthy but unfit?If your diet is not balanced what can happen?What is optimum weight?How can optimum weight affect sports?

Balanced dietA diet which contains an optimal ratio of nutrients.

ExerciseA form of physical activity done to maintain or improve health and/orphysical fitness, it is not competitive sport.

FitnessThe ability to meet the demands of the environment.

PerformanceHow well a task is completed

If you don’t have a balanced diet the following health conditions can occur…

ObeseA term used to describe people who are very overfat.

OverfatA way of saying you have more body fat than you should have.

OverweightHaving weight in excess of normal (not harmful unless accompanied by Over fatness).

AnorexicPertaining to anorexia – a prolonged eating disorder due to loss of appetite.

UnderweightWeighing less than is normal, healthy or required.

SOMATOTYPES (Classification of body type)

What are somatotypes?What type of activity would suit an endo/ecto/ mesomorph?

EctomorphA somatotype, individuals with narrow shoulders and narrow hips,characterised by thinness. An example of an event that would suit this body type is a 1500m runner; they would have bigger strides so that they could cover more distance.

EndomorphA somatotype, individuals with wide hips and narrow shoulders,characterised by fatness. An example of an event that would suit this body type is a Sumo wrestler; they would have more weight so would be harder to push out of the ring. 2MesomorphA somatotype, individuals with wide shoulders and narrow hips,characterised by muscularity. An example of an event that would suit this body type is a sprinter; they would have more muscle so that they can create more power at the start of the race.

OTHER KEY CONCEPTS

Aerobic exercise‘With oxygen’. If exercise is not too fast and is steady, the heart can supply all the oxygen muscles need to create energy. Working at 60-80% of maximum heart rate. An example of aerobic exercise is 1500m race.

Anaerobic exercise‘Without oxygen’. If exercise is done in short, fast bursts, the heart cannot supply blood and oxygen to muscles as fast as the cells use them. They use energy in the muscle for exercise. Working at 85%+ of maximum heart rate. An example of a anaerobic exercise is the 100m sprint.