HEALTH IS A STATE OF COMPLETE __________,

___________ AND _________ WELL BEING AND NOT MERELY

THE ABSENCE OF DISEASE.

Enjoyment is a MENTAL benefit of exercise

Question: Give another two mental benefits to exercise.

Teamwork is a SOCIAL benefit of exercise

Question: Give another two social benefits to exercise.

A more efficient heart is a PHYSICAL benefit of exercise

Question: Give another two physical benefits to exercise.

Give a reason why the following examples should take part in exercise:

1. Kirsty has moved to a new area with her job and is not familiar with the area or people?

___________________________________________________________________________________________________________________________________________________

2. Simon’s dad has a lot of work to do and keeps shouting at Simon for the littlest things.

___________________________________________________________________________________________________________________________________________________

IMPORTANT DEFINITIONS TO REMEMBER:

FITNESS: FITNESS IS THE ABILITY TO MEET THE DEMANDS OF THE ENVIROMENT.

PERFORMANCE: HOW WELL A TASK IS COMPLETED.

EXERCISE: EXERCISE IS A FORM OF PHYSICAL ACTIVITY, DONE PRIMARILY TO IMPROVE ONE’S HEALTH AND PHYSICAL FITNESS.

SKILL& HEALTH RELATED FITNESS

• PUT THE FOLLOWING WORDS INTO A TABLE UNDER THE CORRECT HEADINGS OF SKILL OR HEALTH RELATED FITNESS:

SKILL HEALTH

DECIDE ON THESE FOLLOWING WORDS: SKILL OR HEALTH?

• Cardiovascular fitness• Agility• Muscular endurance• Muscular strength• Balance• Speed• Power• Flexibility• Body composition• Coordination• Speed of reaction

SKILL RELATED FITNESS

• GIVE TWO EXAMPLES OF SKILLS THAT ARE REQUIRED TO DO THE FOLLOWING ACTIVITIES.

• DESCRIBE HOW THE SKILL IS A BENEFIT TO THE ACTIVITY.

DIVING TO SAVE A FOOTBALL

DRIBBLING A FOOTBALL

GYMNAST ON A BEAM

The Principles of The Principles of TrainingTraining

The Principles of The Principles of TrainingTraining

The Principles of Training

• S• P• O• R• T

The Principles of Training

• Specificity• Progression• Overload• Reversibility• Tedium

Match the definitions• The training that you do needs to match the

areas of fitness that you want to improve.• This means doing more than you normally do.• This means that when you stop exercising the

fitness that you have gained will be lost.• This means start slowly and gradually build up

the difficulty of the activity.

QUESTIONS• Using the FITT principle, explain three ways

somebody can overload their training session? (3)• Shelia is dedicated to her training programme

and never misses her weekly session, what principle of training is she following (1)

• What happens to Shelia’s fitness if she misses a number of sessions and what is this principle called? (2)

THRESHOLDS OF TRAINING

• What are the two main energy systems we use when taking part in physical activity?

THRESHOLDS OF TRAINING

• What are the two main energy systems we use when taking part in physical activity?

• Aerobic and Anaerobic

WHICH IS AEROBIC, WHICH IS ANAEROBIC?

YOU DECIDE!!!!!!!• 100M SPRINT• 10,000M• MARATHON• FOOTBALL (FREE KICK)• FOOTBALL (JOGGING BACK TO POSITION)• LONG JUMP• SHOT PUT• CROSS COUNTRY

Aerobic energy• The aerobic energy system uses

oxygen to provide us with energy. • Examples include long distance

running events e.g. marathon running, cross country and 3000m.

Anaerobic Energy• The anaerobic energy system

produces energy without using oxygen.

• It uses energy that is stored in our muscles. As a result we can only use this energy system for short intense bursts e.g. sprints, 100m.

Training Zones• How do we work out which energy

system we are using?

Maximum Heart Rate• 220 – age = MHR• The MHR for a 16 year old is• 220 – 16 = 204 beats per minute.• Aerobic training zone = 60 – 80%

mhr, which for a 16 yr old would be 122 – 163 beats per minute.

Maximum Heart Rate• Anaerobic training zone = 80 –

90% mhr, which for a 16 yr old would be ___ – ____beats per minute.

• Anaerobic training zone = 80 – 90% mhr, which for a 16 yr old would be 163 – 184 beats per minute.

SKELETON

• THERE ARE FOUR MAIN FUNCTIONS OF A SKELETON

• SUPPORT• MOVEMENT• BLOOD PRODUCTION• PROTECTION

LABEL THE PARTS HIGHLIGHTED

• Give the anatomical names for the bones labelled

• a.• B• C• D• E• f

ab

c

d

e

f

Link Up the Anatomical Names with their common names

• Femur• Carpals• Metatarsals• Sternum• Clavical• Phalanges• Tibia• Cranium• Patella• Humerus

• Shin Bone• Knee Bone• Breast Bone• Foot• Thigh bone• Wrist• Skull• Toes• Upper Arm• Collar Bone

BONES • BONES CAN BE PUT INTO FOUR

DIFFERENT SECTIONS: • LONG• SHORT• FLAT• IRREGULAR

Long bones• Long bones are long and

cylindrical in shape, and can be found in the limbs. They are associated with movement. Examples of long bones are:

•FemurTibiaFibulaPhalangesMetacarpalsUlnaHumerus

Irregular Bones• Irregular bones can

be described as having no definite geometrical shape. Good examples of these bones are the vertebrae.

Flat bones• Flat (plate) bones protect

our internal organs. They enclose our vital organs. Examples of flat bones are:

•RibsSternumScapula (pictured)Cranium

Short Bones

• Short bones• Short bones are there for

strength and have limited movement. They are typically squarish in shape and can be found in the foot tarsals and the wrist carpals.

Questions Multiple choice

• 1 Bones can be classified into different groups. The phalanges are an example of:

• A; long bones• B: short bones• C: Irregular bones• D: Flat (plate) bones

• 2: Which of the bones listed is an irregular bone?• A: Radius• B: femur• C: Vertebra• D: Scapular

Continued…………• The scapula is an example of a• A: Flat (plate) bone• B: Long bone• C: Short Bone• D: Irregular Bone

• Which of the following groups contains the bones of the hands and wrists?

• A: Tibia, tarsals, phalanges• B: Tarsals, metatarsals, phalanges• C: Clavical, Metatarsals, tarsals• D: Carpals, phalanges, metacarpals.

Synovial JointsJoints: Where two or more

bones meet

• Label the parts• A• B• C• What type of joint is the

knee?• Give another example of

this joint?• What type of joint is the

shoulder?

a

b

c

PREVENTING INJURY• HOW TO AVOID

INJURY?• MAKE SURE YOU ARE FIT • OBEY THE RULES• PLAY AT THE RIGHT

LEVEL ( AGE, WEIGHT)• RIGHT KIT (KEEPER IN

HOCKEY)

Bones, joints, ligaments and tendon injury treat with:

•R•I•C•E

• REST

• ICE

• COMPRESSION

• ELEVATION

Fracture and Dislocation

• DIAL 999• DO NOT

MOVE CASUALTY

• SUPPORT THE LIMB

WHAT DO YOU DO IF A PERSON COLLAPSES INFRONT OF YOU?

• D• R• A• B• C

• DANGER

• RESPONSE

• AIRWAY

• BREATHING

• CIRCULATION

MULTIPLE CHOICE• Which of the following would NOT be treated with RICE?• A) Sprain• B) Strain• C) Dislocation• D) Deep bruising

• The recovery position would be used for:• A) a conscious patient who has a broken arm• B) An unconscious patient who was breathing and has a pulse• C) An unconscious patient who was breathing but had NO pulse• D) An unconscious patient who was NOT breathing, but had a

pulse.

• CARBOHYDRATES: These are used for energy.

• FATS: Also used for energy, muscles use carbohydrates firstly then they use fat

• PROTEIN: Repairs muscles.

DIET

WHICH NUTRIENTS DO THESE FOODS HAVE IN THEM?

FATS, CARBOHYDRTAES OR PROTEIN

DIET AND THE SPORTS PERFORMER

• Don’t eat more than you need because it will get stored as fat and wont help in sport.

• Long-distance runners need plenty of carbohydrates for energy.

• An athlete will need protein in their diet to help them recover from any wear and tear.

• Water is also vital so they don’t dehydrate.

Drugs

• Socially acceptable drugs?• Drinking, smoking and coffee

(caffeine)• Stimulants: speed up reactions

and can work for long periods without pain

• Sprinters use them, blocks

DRUGS CONTINUED….

• Narcotic Analgesics: pain killers• Anabolic steroids: Increase size

and strength of muscle.• Diuretics: decreases the amount of

water in body.• Boxers and jockeys use this.