A summary of each topic you have covered whilst completing

your IGCSE in PE.

Use in conjunction with other revision methods, this is a

summary of KEY points only.

1
 2021
CONTENTS BY TOPIC – FROM SCHEME OF My
Covered in
IGCSE PE Scheme of Work Contents –
WORK
class
understanding
/10
Revised

Unit 1 1. Skeletal System

2. Muscular System

3. Respiratory System

4. Circulatory System
Anatomy and
Physiology

5. Energy Supply, Short and Long

term effects of exercise on the
Body
6. Biomechanics
Forces and Levers

1. Health and Well Being

Unit 2

2. Fitness

3. Diet and Energy Sources

4. Components of fitness and

Fitness Testing
Health, Fitness
and Training

5. VO2 Max

6. Training – Principles of
Training and Methods of
Training.

7. Warming Up & Cooling Down

1. Skill and Ability, Skilled

Performance and Skill
Unit

Classification
3

2. Information Processing Model

3. Stages of Learning
Psychology
Acquisition
Skill

4. Feedback and Guidance

&

5. Psychology. Goals, Motivation,

Arousal, Anxiety, Relaxation
Unit

1. Leisure, Recreation and

4

growth of Leisure facilities

2. Sports Development Pyramid
& Access/participation in
Social, Cultural and
Ethical influences

Sport
3. Sponsorship, Media, and
Global Events
4. Professional/Amateur athletes
and technology in Sport

5. PED’s and Blood Doping

6. Risk and Risk Assessment and

Sports Injuries

2
 Unit 3: Skill (Move to Unit 3)

The learned ability to bring about pre-determined results with maximum certainty
and efficiency

Skill are grouped along a CONTINUUM

BASIC skills - Simple skills that we often learn first, they form the basis of most sports. They do not require intricate
body movements e.g. running

COMPLEX skills - Can require more body movements and finer control of many body parts. They are usually
specific to one sport e.g. tennis serving

OPEN skills - These are movements that vary depending on the environment. This can include the weather, other
players and the playing surface. The performer must monitor the situation

CLOSED skills - These are normally in a fixed environment and the athlete has more control. The practice
conditions normally replicate the competition conditions

FINE motor skills – Involve smaller muscles groups that are intricate, precise and often require high levels of hand
eye co-ordination e.g. darts

GROSS motor skills – Involve large muscle groups as well as strength, endurance and power e.g. hammer throw

CLOSED OPEN

Types of feedback

Intrinsic

Extrinsic

What is the importance

of feedback?
There are 7 FACTORS that affect performance
Age and Motivation Anxiety Arousal Facilities Environment Teaching
maturity conditions and
coaching

Considerations of learning a new skill:

Unit 3. Motivation and mental preparation

The brain only has a limited channel capacity; this means it can be overloaded (too much information). In order to
avoid this when learning new skills, we should make sure instructions and demonstrations are simple.
When you first learnThe drivingitforce
a movement that
goes into ourmakes you
short term do what
memory, you wantmakes
only PRACTICE to doit long term. 3
Types of MOTIVATION
INTRINSIC EXTRINSIC
Self-motivation – we play sport for fun and the satisfaction of Comes from rewards and outside pressures. We
winning, we WANT to do it. may play to win trophies, to please people who
are important to us or to avoid letting our team
down.

AROUSAL
The intensity of motivation is called AROUSAL. There is
an optimum level of arousal required to perform at our best
in sport. If under aroused (bored, tired, disinterested) we
will not perform at our best, likewise if over aroused (too
excited, too much pressure, too nervous) we will also not
perform as well. FIGHT OR FLIGHT

Physiological responses to arousal

Adrenaline Increase in Increase in Tensing in
release heart rate respiration muscles

Causes of OVER-AROUSAL are both INTERNAL and EXTERNAL Signs of OVER-AROUSAL

Internal External -Dry mouth
-Increase in respiration
-Fatigue -Crowd noise
-Increase in heart rate
-Injuries -Peer pressure
-Shaking
-Pressure to succeed -Family
-Sweaty palms
-Anxiety -Team talk
-Nausea
-Television/press

ANXIETY

A negative emotional state that results

in negative physical and mental
behaviours such as constant worry or
sweating, shaking or feeling sick

Coping with ANXIETY

 Positive thinking
UNIT 1. S
 Relaxation techniques
 Mental rehearsal
 Goal setting

Movement

Bones meet to form 4

joints. Tendons attach
bones to muscles
enabling movements to
 Support
Blood production
Supports the body in a
variety of positions Red blood cells are
giving the body shape. produced in the bone
The skeleton acts as a marrow
framework for the
body.
The structure of joints.
• A joint is a place where two or more bones meet.
• The ends of the bones in a synovial joint are covered with a layer of thick cartilage – known as
hyaline cartilage. This prevents friction, therefore pain and allows cushioning.
• Surrounding a joint is a tough capsule,Movement
this produces synovial fluid to lubricate the joint.
at joints.
Hinge joints Ball and socket joints
The elbow joint • Allows the arm to flex and extend. The • The ball-shaped head of the humerus
• Biceps cause flexion of the arm. shoulder fits into the socket of the shoulder.
• Triceps cause extension of the arm. joint • Movements at the shoulder include
• E.g. bicep curl, triceps dips flexion, extension, adduction,
abduction and rotation as the head of
the humerus rotates
forwards/backwards.
• E.g. bowling in cricket, swimming
The knee joint • Allows the leg to flex and extend. The hip
• Hamstrings cause flexion of the joint
leg.
• Quadriceps cause extension of the
leg.
• The femur and tibia at the knee are
held together by the cruciate
ligaments – injuries often occur to
these.
• E.g. squats, leg press, jumping

Movement at joints.

5
 Flexion if the angle of the joint is getting smaller.

Extension if the angle of the joint is getting bigger.

Adduction if the movement is adding to the body.

Abduction if the movement is taking away from the

body.

Rotation if the movement is around.

Circumductio
n

The effects of exercise and physical activity on bones.

• Exercise helps bones to develop and become stronger.
Types of boneincreases bone density. Bones become heavier and stronger.
• Exercise
• Ligaments and Tendons: become thicker and stronger. This increases flexibility and power in movement
Long• – femur/humerus
Bone continues to grow Short
and strengthen until about age
– carpals/tarsals Flat18– therefore...
cranium Irregular – vertebrae
• young people should avoid excessive weight training / long distance training as this may cause bones to
grow unevenly.
The importance of weight-bearing exercise.
Types of joints
• Bones become lighter with age and their density and strength are gradually reduced. This can occur
naturally (bone is lost) resulting in a weak skeleton with bones breaking easily.
Fixed/immovable Slightly movable / cartilaginous Freely movable / synovial
• Bones start to deteriorate at 35yrs of age.
• The condition is known as Osteoporosis.
Example - Cranium/pelvic girdle Example - Vertebrae Example - Shoulder / hip
• Exercise can delay the onset of Osteoporosis as can weight bearing exercises… running, tennis,
aerobics, walking, and running.
Very strong shock absorbers, held Limited movement, shock Ligaments hold joint in
• Yoga is a good weight-bearing exercise as it also improves balance, this reduces risk of falling.
together by tough fibre absorbers, cushioned by cartilage place, joint capsule, joint
cavity, synovial fluid,
cartilage

Joint problems
Arthritis / Tendonitis Tennis/golfers Cartilage wear and tear
osteoarthritis elbow
Damaged ligaments, tearing or becoming
Stiff and inflamed. Ligaments have limited blood
painful joints supply and therefore heal slowly

6
 UNIT 1 . Muscles and Tendons
The muscular system – what does it do?

• Causes movement through the contraction and relaxation of muscles.

• Defines body shape and helps maintain posture.
• Muscles can be voluntary (conscious control by the body) or involuntary
• (in the internal organs).

Voluntary muscles (also known as skeletal muscles)

• These muscles cause movement.

• They are consciously controlled.
• They can be trained to work for longer without tiring.
• We can improve the flexibility of these muscles to allow a greater range of movement.

Muscles and movement.

• Muscles are attached to bones by tendons and are made up of a number of muscle fibres.
• The number of fibres that contract, and their thickness, determines the amount of force that is applied
• Muscle fibres contract causing movement – they pull against the skeleton but cannot push.
• Muscles are arranged in antagonistic pairs – as one contracts the other relaxes. e.g. The biceps and
triceps, the quadriceps and hamstrings.
The muscle doing the work (contracting) and creating the movement is called the agonist.
The muscle which is relaxing and letting the movement take place is called the antagonist

To flex the elbow, the bicep contracts and the To extend the elbow, the bicep relaxes and the
triceps relax. tricep contracts.

Biceps: agonist Triceps: agonist

contracting contracting
muscle muscle

Triceps: antagonist
The agonist is also relaxing muscle
Biceps: antagonist
known as the
relaxing muscle
PRIME MOVER

• The same applies in the leg to flex and extend the knee joint.
• Flexion – hamstrings contract (agonist), quadriceps relax (antagonist).
• Extension – quadriceps contract (agonist), hamstrings relax (antagonist).

Synergist muscles perform, or help

perform, the same set of joint motion
as the agonists. Synergists muscles
act on movable joints. They help
cancel out, or neutralize, extra
motion from the agonists to make
sure that the force generated works
within the desired plane of motion.
7
 There are 12 muscles you need to know.

Front view Back view

Deltoids Trapezius

Pectorals
Triceps

Biceps
Latissimus Dorsi
Abdominals

Gluteals

Quadriceps
Hamstrings

Gastrocnemius
Anterior Tibialis

Trapezius In the centre of the Rotates the

chest at the back of
shoulders
the body, spreading
up. backwards.

Latissimus
At the back of Rotates upper
Dorsi
the body, either arm at the
side of the chest. shoulders.

Triceps
At the top of each Extends the arms
arm at the back. at the elbow.

8
 Gluteals
In the middle of the Extends the legs back
body at the back, at the hips.
forming the bottom.

At the top of each Flexes the legs at the

knees.
leg at the back.

At the bottom of each leg

at the back. Also known as
the calf muscles.

Hamstrings

Gastrocnemius
Extends the ankle so
you can stand on your
toes.

Deltoids

Biceps 9
 Quadriceps

The immediate effects of exercise on the muscular system.

Contract, lengthening and This is due to the muscles needing more fuel to function due to the body’s
Pectorals In the and
upper part Raise the arms up,
relaxing at an increased rate increased demand for oxygen glycogen.
of the chest at the sideways and across the
Extra waste products are chest atharder
created as muscles are working the shoulders.
than normal.
front.
If the demand for oxygen is too high and you are exercising anaerobically.
Lactic acid builds up
• This will lead to aching muscles and may cause muscle cramp.
Abdominals
Increase in muscle Muscle contraction causes friction
At the frontand
of heat.
the There is an increase
Flexion in the of
and rotation
temperature production of carbon dioxide
body inand
theincrease
middle, in demand for oxygen
the spine so you can
just below the chest. bend forwards.
Potential injuries to the muscular system
Muscle atrophy • This occurs if strength training is stopped resulting in a loss of muscle mass
and strength.
• When sportspeople are injured they will experience muscle atrophy.
Soft tissue injuries
• These cause small muscle fibres to be torn from their RICE treatment is
attachment to a tendon. used for muscle
• During intense exercise muscle fibres contract and strains.
Tears, pulls and How the muscles work.
relax quickly which can cause the connective tissue
strains and blood vessels inside them to be torn. First 24-48 hours are
• E.g. Footballers often pull their hamstrings due to the crucial during
amount of time they are used in the game. muscle injuries and
rest should continue.
Prevention of muscular injuries
Cool down
Warm up
Gradually bring heart rate back to normal and
Raises the heart rate and warms the muscles. It should
disperse any lactic acid. Gentle exercise followed by
begin with gentle exercise followed by stretches.
stretches.
Isotonic contractions Isometric contractions
Muscle contraction that results in limb movement. Muscle contraction which results in increased
tension but the length does not alter, for example
• Muscle contraction that results in limb movement. when pressing against a stationary object.
• Muscles work in pairs to cause movement: one
contracts and another relaxes. • Muscle contraction where the muscle
• E.g. When running, the hamstring contracts to lift length does not change.
the leg. The hamstring relaxes and quadriceps • E.g. In the plank position, at a rugby
contracts to lower the leg. scrum, in a handstand.

10
 Long-term effects of participation in exercise and physical activity on the muscular system.
• Through applying progressive overload when training muscle fibres become
damaged as they are pulled apart.
• The body is able to rebuild the fibres over 48 hours making them stronger.
• This causes hypertrophy and increased strength of muscles.
• This will increase muscle strength and endurance and power (strength x
speed).
Increase in muscle • This improves body posture, stronger ligaments (join bone to bone) and
size - hypertrophy tendons (join muscle to bone) and may lower the risk of injury.
• Increased myoglobin stores improve immediate oxygen supply to muscles.
• Hypertrophy of the Cardiac Muscle – Left Ventricle, increases your stroke
volume

UNIT 1. Cardiovascular and Respiratory systems

The
cardiovascula
The heart Blood Blood vessels
r system.

Muscular pump which • Supplies body with Run throughout body

pushes blood oxygen and nutrients. allowing blood to
throughout the many • Removes waste travel everywhere.
blood vessels in the products e.g. carbon Include: arteries, veins
body. dioxide. and capillaries.
What happens to the cardiovascular system during exercise?
Increased heart rate Increased blood pressure
• Exercise makes the body work harder, therefore Blood pressure increases during exercise as more
muscles require more oxygen and the body needs blood is pumped around the body, increasing the
more nutrients, such as glycogen, to function pressure on the blood vessels.
properly.
• As oxygen and nutrients are carried by the blood to
muscles, the heart works faster to pump the blood
around the body. Therefore heart rate (bpm)
increases.
Blood pressure.
The heart makes two beating sound. The first is called systole. The second is called diastole.
Systolic blood pressure Diastolic blood pressure
Pressure in the arteries as the heart contracts and Pressure of blood during the relaxation phase
forces blood through the aorta and into the body. This between heart beats.
increases during activity as body requires more blood.

11
 Immediate physiological effects of exercise on the CV system.

Sweating starts and body Increase in:

requires fluids. Stroke volume
The body can cope with a small rise Cardiac output
in temperature but after this it will Heart rate
try to cool down begin to sweat.
Sweat is released from the skin and Body temperature increases.
evaporates when it reaches the During exercise working muscles
surface. In hot conditions – Blood shunting
generate heat.
sweating increases, less urine is Blood is re-directed to the Body temperature is regulated by
produced. The salt lost through working muscles from heat radiating from the skin and
sweating must be replaced to other areas such as the water evaporating through sweat as
remain balanced otherwise cramp digestive system. blood vessels dilate and to move
may occur. closer to the skin surface -
A lack of water and salt can result VASODILATION

12
 Stroke volumes increases as the heart becomes Stroke Volume – the volume
Increased stroke more efficient and stronger. of blood pumped out of the
volume Stroke volume increases at rest and work. heart by each ventricle
during one contraction.
Cardiac output is governed by heart rate and stroke The amount of blood ejected
volume which both change during exercise – from the heart in one minute.
Increased cardiac
therefore increasing cardiac output.
output
Stroke volume x heart rate = cardiac output
Regular exercise can reduce blood pressure. This Factors that affect blood
Reduced blood may link to weight loss as if you are overweight pressure include age, sex,
pressure you are at risk of having high blood pressure. muscular development, stress
and tiredness.
Fitness increases the number of capillaries within the heart
Healthy veins and muscles.
arteries It allows blood vessels to remain more flexible and efficient. This
reduces the risk of coronary heart disease.

Coronary heart
disease
(CHD) Heart disease causes more
deaths in the developed world
than any other disease.

Factors that may have a negative effect on the cardiovascular system and increase the risk of coronary
heart disease.
• Smoking lowers HDL cholesterol (good cholesterol) levels and increases the
tendency for blood to clot which can lead to heart attacks or strokes. Raises blood
Recreational drugs pressure.
• Alcohol too much alcohol and binge drinking can lead to increases in blood
pressure, diabetes, irregular heartbeats, strokes and heart failure.
Sedentary lifestyle • Inactivity means the cardiovascular system does not receive the benefits of exercise.
and lack of exercise Sedentary living is also believed to be the main reason for increased obesity.
• Negative stress builds up over time and can lead to an increase in blood pressure and
Stress
elevated heart rate. It may also lead to depression and mood swings.

Causes of heart disease

include:

• Hereditary conditions
• Infections
• Narrowing of the coronary
arteries
13
• High blood pressure
• Smoking.
Components of blood

Red blood cells RBC’s main function is to carry oxygen to the working muscles. Haemoglobin,
found in RBC’s is the oxygen carrying protein. Altitude training can
increase the number of RBC’s. The more RBC’s the more oxygen can be
delivered to the working muscles.

White blood cells WBC’s are our defence against infection and disease. They fight infection and
reduce illness. This aids recovery and allows the participant to continue
training and performing.

Platelets The role of platelets is to clot blood when it comes into contact with the air. If
we sustain a cut, platelets clot the blood to form a scab. Cuts and grazes can
happen frequently in contact sports so platelets prevent heavy blood loss and
aid recovery.

Plasma Plasma is the blood transport system. It carries vital nutrients (glucose,
vitamins, minerals) and hormones such as adrenalin which is important in
readying a performer to participate. It removes waste products such as carbon
dioxide and lactic acid. Plasma regulates the body’s temperature by
balancing our water content. It also maintains the correct chemical
balance.

Blood related illnesses Altitude training

-Anaemia (lack of RBC’s) Involves training at more than 2000m above sea level
-Haemophilia (blood doesn’t clot)
-Leukaemia (damage to WBC’s) The air is very ‘thin’ and contains less oxygen
-Thromophilia (excessive blood clotting)
Adaptations to altitude training
Role of Haemoglobin Athletes can 02 delivery system
perform better in becomes more
endurance events efficient

Haemoglobin Body adapts to low levels

content in blood of oxygen and increases
increases number of RBC’s

Adaptations are There is an increase in the

lost after a few amount of 02 that can be
weeks transported

With training the heart muscle

Cardiovascular exercise and
increases in size, thickness and
improvements in cardiovascular
strength, the chambers increase
fitness can reduce the risk of
in volume and the whole heart
coronary heart disease, improve
gets bigger. This allows you to
the cardiovascular system and
work harder for longer and less
helps to reduce blood pressure.
stress is placed on the heart.
14
The functions of the respiratory system:
 To bring oxygen into the body Gaseous exchange
 To take carbon dioxide out of the body
An efficient respiratory system allows more oxygen to reach the blood and consequently the muscles.

Gaseous Exchange. Oxygen debt.

• Air passes down the trachea and bronchi into the lungs. It travels When the body works hard, it may
through the bronchioles into the alveoli. need more oxygen than it can get.
This is known as oxygen debt. This
• In the alveoli oxygen diffuses into the blood to be could occur at
sent around the body. the end of a
400m race.
• At the same time, carbon dioxide from the body is
released into the alveoli where it is exhaled.

How the respiratory system works.

15
  The body needs less oxygen at rest as muscles are not working so hard.
 An average person breathes about 21 times a minute during rest.
 More air is taken in with each breath during exercise as the muscles require
more oxygen.
 Regular exercise increases lung capacity and enables more oxygen to be
taken in with each breath.

Tidal volume and vital capacity help to estimate the efficiency of the respiratory system.
Tidal Volume Vital capacity
The amount of air inspired and expired with each The greatest amount of air that can be made to pass
normal breath at rest or during exercise. into and out of the lungs by the most forceful
inspiration and expiration. Normally this is about 4-5
litres.

Immediate and short-term effects of participation in exercise and physical activity on the respiratory system.
• However quickly the heart beats, it The most important structures in
cannot carry enough oxygen if the oxygen uptake are the alveoli, these
oxygen is not reaching the lungs, can be damaged, for example by
therefore breathing is greatly smoking.
Breathing quickens and
affected by exercise.
deepens
• The efficiency of breathing depends
on how much oxygen can be
removed from the air and the
efficiency of the alveoli.
• Oxygen used during anaerobic Oxygen debt =
exercise often results in oxygen The extra oxygen consumed during
debt and is repaid through deep recovery from a period of strenuous
gasping breaths after the activity. physical activity, compared with the
Oxygen debt.
• This allows as much oxygen as amount which would usually have
possible to be taken into the been consumed over the same length
respiratory system whilst removing of time at rest.
as much carbon dioxide as possible.
Effects of regular participation in and long-term benefits of exercise and physical activity.
• Increased oxygen delivery to the working muscles therefore the body will
Increased oxygen delivery
cope better during exercise.
Carbon dioxide is • Carbon dioxide is removed more efficiently allowing the body to cope
removed more efficiently with greater production of carbon dioxide during exercise.
Vital capacity increases • Vital capacity increases as the lungs become more efficient.
• More alveoli are available for gaseous exchange – this means more
More alveoli oxygen can be absorbed by the capillaries and more carbon dioxide
removed from the body. VO2 max (aerobic capacity) also increases.
• Increased number of capillaries surrounding the alveoli means more
Increased number of oxygen can get into the blood and carbon dioxide out of the blood.
capillaries • Increased number of capillaries surrounding the alveoli means more
oxygen can get into the blood and carbon dioxide out of the blood.

The effects of smoking on the alveoli and gaseous exchange.

16
 • Smoking serious affects the process of gaseous exchange in the lungs.
• Smoke damages the lungs, especially the alveoli, making
them less stretchy and therefore less efficient.
• This means it is more difficult to get oxygen in and carbon
dioxide out, therefore smokers may become short of breath.
• This requires their hearts to work harder to get the oxygen
their bodies need, consequently they feel tired.
• A government ban on smoking in public places is
attempting to tackle the problem.

An efficient respiratory system aids the cardiovascular system.

The respiratory system provides a constant supply of oxygen for the muscles and removes
the waste product (carbon dioxide). This is why efficient cardiovascular and respiratory
systems are so important to everyone!
They are both vital to both health and performance in sport and physical activity.
Aerobic = with air Anaerobic = without air
 Lower intensity than anaerobic, and  Out of breath after the exercise as body
performers would breath throughout it. has been working at a high intensity.
 Means can exercise for longer periods of  The body has not had enough oxygen
time than anaerobic than anaerobic. during the exercise.
 Marathon=aerobic event.  Build-up of lactic acid in the muscles
 100m = anaerobic event.
Aerobic: ‘with oxygen’. If exercise is not too Anaerobic: ‘without oxygen’. If exercise is
fast and is steady, the heart can supply all the done in short, fast bursts, the heart cannot
oxygen muscles need. supply blood and oxygen to muscles as fast as
the cells use them.

Aerobic respiration

Anaerobic respiration

17
 UNIT 2. Fitness
Exercise improves health and develops fitness, which enhances performance in
physical activities.
Exercise: Health: Fitness: Performance:
A form of physical activity A state of complete meant, physical Ability to meet How well a task
which maintains or improves and social wellbeing and not merely the demands of is completed.
health and/or physical fitness. the absence of disease and infirmity. the environment.

It is possible to be fit but not healthy. For example, Sir Steve Redgrave, 5 times an Olympic gold medallist for
rowing has diabetes and a severe bowel condition.

Health related components of exercise Skill related components of exercise

Cardiovascular fitness The ability to exercise Power The ability to undertake strength
(Marathon the entire body for (1oom sprint start performances quickly.
and tennis) long periods of time and triple jump) Power = Strength x Speed
Muscular Coordination
strength The amount of force a (Hand-eye:
(Weightlifting and rugby muscle can exert Tennis, The ability to use two or more
scrum) against a resistance Foot-eye: Kicking body parts together
Muscular The ability to use the a ball, Head-eye:
endurance voluntary muscles football header)
(Tennis, many times without Speed of reaction The time between the
running and swimming) getting tired (100m and presentation of a stimulus and the
Flexibility badminton) onset of movement
Agility The ability to change the position
The range of (Rugby and of the body quickly and to
movement at a joint badminton) control the movement of the
(Gymnastics, high jump,
badminton) whole body
Stamina Balance
The ability to retain the centre of
(Marathon, triathlon, The ability to sustain (Static balance:
mass (gravity) of the body above
ironman) prolonged physical or archery
the base of support with
mental effort. Dynamic balance:
reference to static (stationary),
basketball
dynamic (changing) conditions of
Speed The differential rate at Static & Dynamic:
movement, shape & orientation
(Leg speed: 100m which an individual is gymnastics)
Hand speed: boxing) able to perform a Timing The choice, judgment, or control
movement (Hitting a ball in of when something should be
or cover a distance in tennis) done.
a period of time These 6 elements help people become good at
physical activity.
These 7 elements help us to stay physically fit
and healthy.

18
Health related exercise fitness tests Skill related fitness tests
Test name Testing Test name Testing
Cooper’s 12-minute run test Cardiovascular fitness Illinois agility Agility
and muscular endurance test
in legs.
Hand grip strength test Muscular strength in the Standing stork Balance (static)
hand. test
Sit and reach flexibility test Flexibility of the Sergeant jump Power
hamstrings. test
Harvard step test Cardiovascular Standing broad Power
endurance and muscular jump
endurance.
30-metre sprint Speed Ruler drop test Speed of reaction

It is important to follow the correct protocol for Alternate hand Coordination

each of these tests. This will ensure results are valid wall test
and can be compared.

Frequency FITT... How often you train.

Intensity The ways How hard you train.

you can
Time apply How long is each training session?
Progressive
Type Which methods of training are used?
Overload.

Other considerations

AGE GENDER

PHYSIQUE DIET

EXERCISE
When PHYSICAL
creating a health related exercise programme, DISABILITY
you must remember to consider FITT

ILLNESS AND FATIGUE DRUGS

STRESS THE ENVIRONMENT

Analysing training sessions is essential to monitoring ability and improvements. Without analysis it would be
impossible to know whether training sessions were effective.
19
Heart Rate Resting Heart Rate Working Heart Rate Recovery Rate
The number of times the Your HR at rest. HR during/immediately How long it takes for a
heart beats per minute Normally between 60- after exercise. This is an person’s HR to return to
80bpm. The fitter you are accurate guide to the its RHR after training.
the lower your RHR will Intensity (FITT) of the The quicker this
be – your heart is more exercise. happens, the fitter the
efficient at pumping the person is.
same amount of blood
(bpm). around the body with
fewer beats. Best taken
just as you wake up.
Maximum Heart rate
Calculated according to a person’s age.
220-age=maximum heart rate (BPM).

Work out This is your anaerobic Target

Maximum Heart Zone – above 80%
Rate (MHR)
220-age = MHR
(bpm).

Work out
Work out 60% of
80% of your
your MHR = Lower
MHR
Threshold.
=Upper
Threshold.

This is your aerobic Target

Zone – 60-80% of MHR.

Aerobic threshold = 60-80% of MHR If you work above 60% of your MHR:
Anaerobic threshold = 80%+ of MHR  Fat will be burned – body composition.
 Increased levels of fitness.
So ...
If you are 15 years old: If you work just below your anaerobic
MHR = 220-15 = 205bpm threshold – your upper aerobic threshold:
 The athlete will build up their lactic
60% of 205 = 123bpm acid tolerance. Therefore, the athlete
80% of 205 = 164bpm will be able to work for longer without
Therefore, your aerobic threshold = 123(lower threshold)- fatiguing.
164(upper threshold) bpm and
Your anaerobic threshold = 164-205 bpm

20
 Sporting Somatotypes
Gymnasts – MESOMORPH Needs to be strong and light
Advantageous to have low centre of gravity
High Jumpers – ECTOMORPH Needs to be lightweight to get as high off
the ground as possible
Advantageous to be tall with a high centre
of mass
Rugby Prop – ENDO / MESOMORPH Needs a lot of strength and power
Advantageous to have high body mass and
strength to run directly at defence
UNIT 4. Drugs
A drug is any chemical substance introduced to the body which affects how the body works

There are two main categories of drugs:

1. Performance-enhancing
2. Recreational

Possible side effects:

 They may be addictive (nicotine – cigarettes, alcohol, heroin and cocaine).
 Physical side effects can range from high blood pressure to insomnia.
Performance-enhancing drugs.

 Drugs that mimic the male sex Possible side effects:

Anabolic steroids
hormone testosterone and promote  Increased risk of heart attacks
bone and muscle growth. and strokes
 High blood pressure
 Increases muscle mass and develops
 Liver disease
bone growth, therefore increasing  Increased risk of muscle injury
strength whilst also allowing the  Infertility in women
athlete to train harder and quicker.  Worst case scenario – death.
 Can increase aggression.  E.G. Dwain Chambers, 100m
 Produces results quickly. sprinter

 Drugs that are used to control the Possible side effects:

Beta blockers
heart rate and have a calming and  Nausea and diarrhoea
relaxing effect.  Tiredness
 This can result in reduced stress and  Depression
anxiety levels.  Insomnia & nightmares
 They help in target sports where  E.g. used in snooker, archery,
precision and steadiness are required. shooting and curling.
 They can reduce a person’s heart rate
to a dangerous level.

 Drugs that elevate the rate of urine Possible side effects:

Diuretics
production.  Dehydration – this may cause
 This speeds up the elimination of fluid dizziness, muscle cramps,
from the body to help performers lose headaches and nausea.
weight.  Long terms effects of kidney21
 They may also be taken to reduce the
damage.
concentration of other banned
substances that may be present.  E.g. Boxers and jockeys may
use them to meet weight
  Drugs that can be used to reduce pain. Possible side effects:
Narcotics/
 Loss of concentration
Analgesics
 The drugs act by depressing the  Loss of balance
central nervous system to give relief  Loss of coordination
from painful injuries.
 Emotional effects –
 This may increase the risk of severe or hallucinations (morphine)
long-lasting damage.  E.g. heroin, methadone,
pethidine, morphine.

 Drugs that have an effect on the Possible side effects:

Stimulants central nervous system such as  Insomnia
increased mental or physical alertness.  Irritability
 This enables athletes to think more  Irregular heart beat
quickly.  Increased heart rate
 They may help to overcome tiredness.  High blood pressure
 They are useful in offsetting the  Addiction – (e.g amphetamines
effects of lactic acid. = addictive.)
 They can be used in low doses for  E.g. cocaine is a recreational
cold and pain relief medicines.
drug used by sportspeople
including boxers and
footballers.

Peptide hormones  These are similar to anabolic steroids and aim to increase muscle growth and
assist recovery from injury and heavy training.
including
Erythropoietin  They specifically increase the number of red blood cells, therefore allowing
(EPO) and Human extra oxygen to be carried and the dispersal of waste products and lactic
Growth Hormone acid.
(HGH)
 We produce hormones naturally but they can be produced synthetically by
drugs.
Human Growth Hormone (HGH):
Erythropoietin (EPO):
 Used by athletes to increase muscle development.
 Used to treat people with anaemia as it increases
 It is a relatively new drug being used as it is the production of red blood cells and therefore
thought to have fewer side effects than steroids. the amount of haemoglobin available to take up
oxygen.
 There is no urine test for HGH but it can be  This increases an athlete’s aerobic capacity
detected through a blood test. which is useful in endurance based events.
 Links to blood doping

Possible side effects:

 EPO thickens the blood.
 This makes is more difficult for blood to pass
through small capillaries.
 This increases the risk of heart attacks and
strokes.

Blood doping is an illegal process, but is sometimes used to improve the oxygen carrying capacity of
Recreational drugs.
the body. As a result, it could give an advantage to those involved in sports requiring endurance. 22
Most people use recreational drugs on a regular basis.
 Caffeine – in tea, coffee and some fizzy drinks
 Smoking Effects on general health. Effects on physical activity.
and  Smoking has been banned in public places  Smoking damages the
nicotine since 2007. cardiovascular system, in
 Legal age for buying tobacco products is now particular:
18.  The heart
 Coronary heart disease (CHD), not cancer, is  The oxygen-carrying capacity
the commonest cause of death related to of the blood and ...
smoking.  Blood vessels
 Smoking can cause high blood pressure.  This has negative effect on
 Smoking just one cigarette can raise the heart fitness, especially aerobic
rate. fitness, and often results in
 Medical operations carry a higher risk for poorer performance.

Nicotine.
 Is a stimulant which raises alertness.
 Nicotine is an addictive drug – the more people smoke, the harder they find it to stop.

Alcohol Effects on general health and in sport.

 Alcohol is banned in some sports, such as shooting or archery, where it may be used as a
sedative (having calming effects).
 Alcohol is also banned in sport where it is considered a safety risk, such as motor sports,
because it slows down reaction times and impairs judgement.
 Alcohol can cause extra urine to be produced, which increases the risk of dehydration.
 Long term effects of Alcohol include a form of liver damage know as cirrhosis.

Socially accepted drugs. Socially unaccepted drugs.

 Those that may be prescribed  Are illegal and unacceptable to most people. These include:
by a doctor or which can be
brought over the counter, such  heroin,
 cocaine,
as paracetamol or aspirin, to
 LSD,
treat medical conditions.  amphetamines,
 barbiturates,
 cannabis and
 ecstasy

 All of these have negative effects and can be dangerous, in some

cases leading to death.

23
 Unit 2: Health

HEALTH – a state of complete physical, mental and social well-being

The BENEFITS for taking part in physical activity fall into 3

categories:
PHYSICAL SOCIAL MENTAL
Contribute to good physical Mix with others Relieve and/or prevent stress and
health tension
Physical challenge Make new friends Mental challenge
Increase fitness Meet current friends Increase self-esteem and confidence
Improve performance Develop Help the individual feel good –
teamwork/cooperation exercise produces serotonin – a feel-
good hormone.
Improve health related exercise Work with others Contribute to enjoyment of life
factors:
Aesthetic appreciation
Cardiovascular fitness
Muscular strength
Muscular endurance
Flexibility

The WELL-BEING of your body fall into the same categories:

PHYSICAL WELL SOCIAL WELL MENTAL WELL BEING
BEING BEING
All body systems work well Have essential human Able to cope with stress
needs, food, clothing
and shelter
Free from injuries and diseases Have friendship and Able to control emotions
support
Able to carry out everyday tasks Have value in society Feel good about yourself
Able to mix with others

What do we need for a healthy lifestyle?

Need for a Need to eat a Need to take Need to Need to sleep Need for enjoyment
healthy, active balanced diet regular avoid drugs and fun
lifestyle exercise and pollution

24
 UNIT 2. Diet
The link between exercise, diet, work and rest:

Exercise Work Rest Happine

Happiness
Exerc Diet
Diet Rest
ss
and
and
ise wellbeing
Wellbei
ng
Benchmark level A balanced diet Can provide finance, Maintains a
of fitness to enjoy provides the motivation and balance between
work and life. nutrients for health, opportunities. work and exercise.
fitness, strength and
wellbeing.

Diet: The normal food we eat.

A balanced diet: A diet which contains an optimal ratio of nutrients.

Special diets:
Special diets exist such as vegan, vegetarian and gluten free. Special diets may be adopted to:
à Control body composition or body weight.
à Comply with moral or religious reasons.
à Due to allergies such as gluten in wheat & dairy products.

Diet is an essential part of providing the energy needed to work and exercise,
and also to rest and repair tissue.
The energy balance must be considered: calories in should equal calories used.

Macro Nutrients A balanced diet is made up of 7Nutrients

Micro components.
Carbohydrates Protein Fats Minerals Vitamins Fibre Water
(complex and (calcium
simple) and Iron

Slow release longer Build muscle Provide energy, Strong bones Vision, skin, Aids Transports
lasting energy. and repair glycogen stored withstand the impact red blood cell digestive nutrients
Function

Simple: sugars injuries to in muscles. of exercise and formation, system. (hormones)

Complex: starch. muscle. everyday life. healing, blood
clotting.
Ready source of Builds muscle Increase size & Increase efficiency Overall good Less Prevents
energy for muscles. and repairs weight of of o2 to working health – cholesterol dehydration
Long distance tissue. bodyextra muscles. Iron helps important for efficient and heatstrok
events-marathon. Essential after bulk. Stored as produce red blood optimum heart. Keeps – sweating.
In sport

an injury for energy, used cells – more o2 can performance. digestive Allows blood
quick healing. when be carriedprevents When training system to flow easily
Body builders carbohydrate fatigue. hard B group functioning around body.
take in extra &protein stores vitamins used regularly.
protein to are depleted. more so need
bulk muscles. replenishing.

25
Macro Nutrient: Carbohydrates.
 Provide energy.
 Stored in muscles and as glycogen in the liver. Glycogen is quickly converted to glucose 
energy.
 Two types: complex and simple.
Complex – Starchy foods Simple - Sugars
Bananas, wholemeal bread, potatoes. Found in Natural sugars found in fruit and vegetables.
natural foods.
Slower and longer lasting release of energy than Refined sugars found in biscuits and cakes.
simple carbohydrates.
Contribute to good long-term health
Should form approx 50% of daily intake.
Aid to the sportsperson ...
• Ready source of energy for muscles.
• Simple carbohydrates provide sugar but no other nutrients, therefore better to eat more starches.
• Excess carbohydrates stored as glycogen and, on demand, release energy slowly. Long distance
events can take advantage of this.

Macro Nutrient: Protein.

 Important to build muscle and repair damaged tissue.
 Provides energy during extended periods of exercise (e.g. a marathon) when carbohydrate supplies
are depleted.
 Protein comes from two types of food: 2/3 in animal protein. 1/3 in plant or vegetable protein.
Animal Protein Plant/vegetable Protein
Dairy
Meat Poultry Fish Pulses Lentils Peas Beans
products
Aid to the sportsperson...
• Builds muscle and repairs tissue.
• Essential after an injury to heal quickly.
• Athletes who need large muscle size will take in extra proteins for this effect.

Macro Nutrient: Fats.

 Provide energy and, together with glycogen, help muscles to work.
 They can be found in butter, margarine and cooking oils. They can also be found in foods such as
bacon, cheese, oily fish and nuts.
 Should form about 30% of our daily intake.
Aid to the sportsperson...
• Increase size and weight of body.
• Important for performers who benefit from having extra bulk, shot putters for example.
• Unnecessary weight can inhibit performance and lead to high cholesterol levels.
• Fats are stored as energy and released slowly when depletion of carbohydrate and protein stores.

26
Micro Nutrient: Minerals.
Calcium Iron Sodium Potassium
 Vital for health  Essential for blood and it aids  Regulates  Important
 Essential in childhood and oxygen carrying capacity body water to the
adolescence  Helps form red blood cells content. functioning
 Teeth and Bones (makes them  Lack of iron can cause anaemia  Aids nerve of cells.
strong). and tiredness. functioning
 Reduces likelihood of osteoporosis.  Meat = good source of iron. .
Aid to the sportsperson....
• Increases efficiency of carrying O2 to working muscles.
• Iron helps produce red blood cells and so more O2 can be carried around the body – prevents
fatigue.
• Calcium helps blood to clot aiding recovery from injury, and strengthens bones and muscles.

It is not only important to consider WHAT to eat for optimal performance, but also WHEN.

Micro Nutrients: Vitamins.

Vitamins are necessary for:
 Good vision
 Good Skin
 Red Blood Cell Formation
 Healing
 Healthy Bones & Teeth
 Blood Clotting
 Vitamins come in 2 groups; water soluble (B and C) and fat soluble (A, D and E).
Vitamin A Vitamin B1 Vitamin C Vitamin D Vitamin E
Milk, cheese, Whole-grains, Fruits and vegetables. Fish. Vegetable oil,
liver and carrots. nuts and meats. wholemeal bread
and cereals.
Aids vision. Release Healing and fighting Healthy bones. Growth and
carbohydrates. infection. Maintenance of development.
bones, teeth and gums.
Aid to the sportsperson...
• Overall general health – important for optimum performance. 27
• When training hard, vitamins from the B group are used more and so need to be replenished –
therefore supplements may be used.
Carbo-loading. High-protein diets.
 Frequently used by  Can allow for loss of weight over fairly short period of time (2
marathon runners and ultra- weeks).
distance athletes for  Used for rehabilitation after an injury.
examples triathletes.  Burn fat and increase muscle mass – taking creatine (protein
supplement) will aid this.
 Makes maximum use of an
athlete’s energy resources. Possible side effects:
 Too much animal protein raises cholesterol levels à heart disease,
strokes, diabetes and cancer.

Blood shunting.
At the beginning of exercise blood is sent to the working muscle.
Therefore, less food is available to digest food in the gut  this may cause cramps and stomach
discomfort.
This flow if blood from other areas into the muscle is known as bloody shunting.
 It is recommended that exercise should not start until at least 2-3 hours after the last meal.

Energy requirements
 Athletes need to balance their calorie intake with energy expenditure
• Bigger athletes need more calories
• Weight lifters / resistance athletes need more protein in their diet
• Long distance runners need more carbohydrates in their diet
- Teenagers require more energy than young children
- Men need more energy than women
- Athletes need more energy than non-athletes
- People with active lifestyles need more energy than people with
Sedentary lifestyles

Benefits of a healthy diet

- Improved digestion and sleep

- Control of weight
- Increased energy levels
- Decreased risk of coronary heart disease, diabetes
and high blood pressure

Risks of a poor diet

- Excess calories are stored as FAT

- Risk of OBESITY
- Obesity related diseases such as
coronary heart disease,3. Games:
diabetes, Safe practice
high blood pressure and strokes

28
Minimising risk – participants need to be aware of the following factors:
Warming up/cooling Checking equipment Protective equipment, clothing and Know safety
down and facilities footwear arrangements
e.g. when hiking
 Warming muscles  Organisers, officials  Football – boots, shin pads. Know how to
gradually helps to and participants are  Hockey – shin pads, mouth guard, check and handle
prevent injury. responsible. goalkeeper pads. equipment e.g.
 A cool down  Generally, due to the  Cricket - batsman helmet. rock climbing
disperses lactic acid. environment –  Sailing-lifejacket, warm clothing- equipment
Does not prevent waterlogged pitch, specially designed wet suits. Know how to
injury but prevents icy court,  Jewellery should be removed/taped so assist and
soreness and aches. insufficient lighting. as to prevent injuries to self and others. support other
 Footwear – provides support to bones, pupils e.g.
muscles and joints. Provides comfort. gymnastics or
dance
Adhere to a code
of behaviour
Balanced competition: To create a balanced and fair competition, following factors should be considered.
Weight categories Mixed/single sex Age Handicap system
 Equalises  In most sports men play  Competitions usually set by  Balances
competition. again men and women play age. competition.
 Safety purposes. against women.  Talented performers  Used in golf.
 Boxing match  For safety – especially in sometimes play out of age  Ensures players
competitors by contact sports-rugby and group. play with players
their weight to hockey.  Overuse injuries are frequent of equal/similar
protect them.  For fair competition – in young athletes. ability.
 Weightlifting – athletics and swimming.  Age categorising does not  Karate and judo
weight divis  Racket sports – tennis, table guarantee competitors will be have clear skill
ions. tennis and badminton mixed of equal height and weight. levels and players
doubles competitions. Allows  In other age categories, often take part in
clear opportunity for men and have senior and veteran competitions
women to compete fairly in competitions. Generally, for according to their
open competition. safety reasons. ability.

Who is responsible?
 Coaches during training
 Referees during competitions These people should provide a safe and secure environment
 PE/Schoolteachers during lessons
UNIT 4. Injuries

Fractures
• A fracture is a broken OR cracked bone!

29
 • Symptoms: Pain, inability to move area, swelling or bruising or deformity.
• Sometimes you can hear the bone break!
Closed fractures Compound Simple fracture Stress fracture
The skin over the break isn’t fractures The bone is only Overuse injury, by increasing intensity
damaged. The broken bone part broken – of exercise or changing the playing
protrudes the along one line. surface (grass to road for running for
skin (infection Common in example), and poor fitting footwear.
risk!) children. Green Repetitive activities on hard surfaces
stick fractures. increase the risk of stress fractures.
These fractures occur in weight
bearing parts of the body (ie. The
lower leg). Osteoporosis is linked with
stress fractures and eating disorders.
Joint injuries
Explanation: overuse injury to the tendons at elbow joints. Often caused by
incorrect size grip. Tennis elbow- pain outside of elbow. Golfers elbow – pain
Tennis and golfer’s elbow inside of elbow.
Signs and symptoms: pain outside the elbow (tennis) or inside the elbow
(golfers elbow).
Explanation: when a bone is forced out of its normal position from a hard
blow/fall causing the bones to displace.
Dislocations
Signs and symptoms: swelling, deformity, pain, locked joint.

Explanation: a sprain is a damaged ligament (common example, a twisted

Sprains ankle). Inverted or turned in ankles, pulling or tearing the ligament, stretching
too far caused by twisting/ turning.
Explanation: cartilage is a firm elastic substance found at the end of the
bones of a synovial joint. Pivoting too hard can cause a tear in the knee.
Torn cartilage
Signs and symptoms: pain at the site, knee likely to be bent.

Treatment for injuries

R.I.C.E
Limits swelling and provides pain relief in minor injuries.
Rest STOP! Playing or training.
Ice Reduces blood flow to the area, limits swelling and provides pain
relief.
Compression Apply pressure to the ice pack. Limits swelling.
Elevation Raise the injury and keep it raised. Reduces swelling.
Causes of injuries
Impact with ground or hard surface Impact with another person
Sudden or twisting movement Poor environment (slippery/dry surfaces)
Lack of preparation e.g. warm up and cool down Inadequate body clothing or protection
Not following instructions correctly
Minor injuries are an acceptable part of playing sport. Major injuries are less acceptable and should be
Other common injuries and their treatments
Winding Explanation - Oftenavoided
caused by a direct blow to the abdomen and/or chest, a
fall on the back, or a fall on the buttocks. Can be briefly traumatic which can
lead to pain or hysteria but is not a significant condition.

30
 Treatment – Help the athlete into the most comfortable position.
Breathe in slowly through the nose and out through the mouth.
They can return to activity when breathing and pulse is normal.

Strain Explanation - Muscle strain, muscle pull, or even a muscle tear refers to
damage to a muscle or its attaching tendons. Caused by a tear in the muscle
tissue

Treatment - RICE

Cuts and grazes Explanation –

CUTS - Caused by an impact breaking the skin
GRAZES – Caused by rubbing against a rub surface

Treatment –
CUTS - Cleaned with antiseptic, dressed with a plaster or bandage to stop
them getting infected
GRAZES – Cleaned thoroughly to remove dirt, covered to prevent infection

Blisters Explanation – Caused by the skin rubbing against other surfaces, a bubble of
fluid is created underneath the skin

Treatment – Do not burst the bubble, dress the blister to avoid further
rubbing

Explanation – This is a serious injury usually caused by impact trauma or

Ruptured tendons sudden twisting

Treatment – Surgery is usually required to repair rupture tendons so medical

help should be sought immediately

Bruises Explanation – Caused by impact and damaged blood vessels. Blood pools
under the skin causing discolouration

Treatment - RICE

Prevention of injuries
Warm up and cool down Use of correct equipment
Knowing rules and regulations Check if surfaces and facilities are safe to use
Does not participate when tired Ensure adult/teacher is always present
UNIT 2. Exercise and Training

Methods of training.
There are 6 different training methods: 31
Plyometri
Circuit Continuous Interval Fartlek Weight/Resistance
c
 Methods of training: Circuit Training.
ADVANTAGES DISADVANTAGES
Easy to set up and is flexible Can require lots of equipment depending on the type of
circuit.
Can select activities specific for your sport Have to keep checking a stopwatch if you have no
training partner.
Adaptable to team games and individual fitness levels Can be difficult to maintain work rate.
Can develop both fitness and skills
Allows a rest period in between stations for recovery.
(Intervals)
Develops both aerobic and anaerobic systems
Can be set up to develop all areas of HRF & SRF.
Easy to apply Progressive Overload and measure
improvement.

Methods of training: Continuous Training

ADVANTAGES DISADVANTAGES
You can work on your own or in a group. Can become boring and requires motivation to
continue.
Improves Aerobic fitness. Time consuming.

Can take place in a variety of venues. Does not develop other

components of fitness –
It can be adapted to suit your individual needs e.g. strength, agility.
Very cheap! Minimal equipment.
Easy to monitor and apply Progressive Overload.

Methods of training: Interval Training

ADVANTAGES DISADVANTAGES
Takes place over short periods of time. Can become repetitive and requires motivation to
continue.
Includes rest which allows recovery. Difficult to identify how hard an individual is
working.
Includes repetitions which raises the HR to near Can be difficult to maintain work rate.
maximal
Develops aerobic and anaerobic systems.

Can develop other areas of fitness and skill – agility,

speed etc.
Allows for monitoring and evaluating of HR.

32
 Methods of training: Fartlek Training.
ADVANTAGES DISADVANTAGES
Takes place over short periods of time. Can become repetitive and requires motivation to
continue.
Includes active rest which allows recovery. Difficult to identify how hard an individual is working.
Includes repetitions which raises the HR to near Can be difficult to maintain work rate
Maximal.
Develops aerobic and anaerobic systems.
Can develop other areas of fitness and skill – agility, FARTLEK AND INTERVAL TRAINING ARE
speed etc. VERY SIMILAR…FARTLEK TRAINING
HOWEVER CAN TAKE PLACE OVER
Adaptable to team games and individual fitness levels DIFFERENT TERRAINS AND CAN INCLUDE
HILLS.
Can be done almost anywhere on any terrain.

Methods of training: Weight/Resistance Training

ADVANTAGES DISADVANTAGES
Can improve Muscular Strength, Muscular Endurance Requires specialist equipment, which can be expensive.
and Power (Strength x Speed).
Increase Muscle size or bulk. Requires knowledge of correct techniques to gain
benefits and avoid injury.

Improve muscle tone.

Assist recovery after injury, rehabilitation.
Can focus on specific areas/muscles in the body.
Large variety of exercises.
Easy to monitor and apply Progressive Overload.

Methods of training: Plyometric Training.

Plyometric training is used to develop fast, explosive and powerful muscle contractions. The exercise involves
different power jumping movements e.g. bounding or squat thrusts

ADVANTAGES
Improves explosive strength of the muscles worked, allowing you to run faster, jumper higher, throw further
Requires little to no equipment
Can be done anywhere
DISADVANTAGES
Risk of injury, the exercise puts large amounts of strain on muscles and joints
It is only effective if the athlete applies maximum effort

For training to be effective, relevant and safe we must follow set guidelines or principles… 33
The principles of training.
SPORT
Specificity Matching training to the To be successful at a particular sport/position you
requirements of an activity. need to develop certain areas of fitness. A goal
keeper will train differently to a midfielder. The
athlete will identify the muscles and energy systems
that need training.
Progression Gradually increasing the Working at an intensity that places demands on the
amount of overload so as to body, but not too much that you cause injury.
gain fitness without the risk of Working between 60% and 80% of your maximum
injury. HR will make sure you are overloading.
Overload Increasing the intensity of We use the FITT principles to overload our training
work to ensure progress is programmes
made.

Frequenc How often you train.

y FITT...

Intensity The ways How hard you train.

you can
Time apply How long is each training session?
Progressive
Type Overload. Which methods of training are used?

Reversibility Any adaptation that takes place Fitness is lost about 3 times faster than it is gained!
as a consequence of training You will experience reversibility if you are; ill,
will be reversed when you stop injured, have a lack of motivation, stop or plateau
training. your training. Reversibility will affect people at
different rates, depending on how long they have
trained for, how fit they are, and how bad the illness
or injury is.

Rest The period of time allotted to Adaptation takes place during rest. Rest must be
recovery. included in a training programme to allow the body
Recovery The time required to repair time to Recover (repair & adapt) ready for the next
damage to the body caused by session. If not enough rest time is taken, over-
training/competition. training will occur, which could lead to a drop in
performance, tiredness, fatigue and therefore:
Reversibility.

What else is important for an effective training programme?

Isotonic muscle contractions - Isometric muscle contractions -

Involves muscle shortening with movement, what Muscles contract but stay the same length e.g. the
34
are the advantages and disadvantages? plank. What are the advantages and disadvantages?
The warm up gradually raises the body temperature, heart rate and improves the exchange
of oxygen from haemoglobin.
The warm up.
Start with a Pulse raiser Followed by...Stretching Finish with Specific skills practice.
 Cardiovascular warm-up to raise  Static: hold for 10-15 seconds.  Needs to be specific to the
heart rate to working heart rate.  Dynamic (ballistic): activity.
 Cycling, jogging, skipping etc. bouncing/active stretching.  Tennis players may practice
 Usually takes between 5-15 mins  Generally start at top of body. specific shots.
 Also allows for mental  Pay attention to areas used in  Cricketers may practice catching,
preparation. sport – e.g. neck and shoulders batting and bowling.
 Could use music for motivation. in rugby.  Sprinters may practice their starts.

The main activity or event.

 Raises performer’s heart rate above normal level for approx 20 minutes.
 Could be continuous training for a long distance runner or a skill circuit for a hockey player.
 Could include a game or be a competition.
 Focus of the session may be to focus on rehabilitation following an injury.
 Consider timing – pre-season or just before a major competition?
 What component of fitness is aimed at being improved? Cardiovascular fitness, muscular strength or
flexibility perhaps?
 Skill focus – this could be done through a circuit
The cool-down.
 Returns body to normal resting heart rate.
 Important to include after every training session/competitive situation – most important after an anaerobic
work-out.
 Disperses lactic acid therefore helps to prevent stiffness and soreness in muscles.
 Jogging can be used.
 Takes approximately 5-10 minutes for heart rate to return to resting.
 Stretching incorporated – static stretches held for about 30-35 seconds.
 Relaxation exercises should finish the session – especially if session has been high intensity.

KEY ELEMENTS OF THIS TOPIC COVERED IN OTHER TOPICS

AEROBIC RESPIRATION ANAEROBIC RESPIRATION
glucose + oxygen → energy + carbon dioxide + water glucose → energy + lactic acid

Muscles contract and some energy is used Less energy is produced that in aerobic respiration
Muscle contractions release heat – warm up Lactic acid is produced causing pain and fatigue
Carbon dioxide is excreted by the lungs. Lactic acid is removed by breathing in my oxygen, this
Used for a long period of time e.g. marathon extra oxygen is called OXYGEN DEBT
Only used for short periods of time e.g. 100m sprint

Exercise is an important component of a healthy lifestyle.

Exercise has physical, mental and social benefits.
Exercise works on all the body systems:

- Movement occurs when muscles contract.

- Muscles obtain energy from food. Some glucose is stored in the muscles and liver as glycogen.
- Cells get energy from glucose in the process called respiration.

AFFECTS OF EXERCISE ON THE CV AFFECTS OF EXERCISE ON THE

SYSTEM RESPIRATORY SYSTEM
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 Unit 3: Leisure and Recreation
Leisure time - ‘The free time a person has when not working or sleeping’

Factors affecting people’s leisure time Determinants of the growth in leisure activities
activities
- Advances in technology resulting in:
- Age (meet new people, retirement is boring, People working shorter days
increase fitness for better quality of life)
People having longer holidays
- Interests (Media influence, interests of family
and friends, school influence, environment)
More unemployed
- Social circumstances (expensive activities - Improvements in health care means people
e.g. golf/sailing, some sports are free e.g. jogging. live longer and need things to do
Leisure centres may offer discounts to unemployed) - Growth in leisure time activities
- Facilities available (Dual use facilities, longer - Growth in facilities available
opening hours of leisure centres, women only
classes)
- Where people live (How close are the

Recreation
 Is any voluntary activity a person might do during leisure time.
Physical Recreation
 Is any physical activity a person may choose to do during leisure time.

Why do people choose certain activities?

How do  Peer pressure/interests of family and friends

schools  Role models
support
 Fun and enjoyment
participation
?
 Access to transport and facilities
 Experience had at school or extra-curricular activities

Roles in a club committee Roles and aims of Sports clubs

Each club is made up of members with special Sports clubs are usually non-profit organisation run by
roles: enthusiasts in that sport. Some of their aims may be:
- To provide facilities for locals to use - that are easily
- Chairperson – the top official, they accessible
represent the club at external meetings - To provide equipment
and chair the club meetings - Organise competitions
- Secretary – minute all club meetings, - To encourage all ages to take part and raise the
arranges meetings and is responsible profile of the sport
for the communication between - Provide coaching
members and the committee
- Treasurer – manages clubs finances Gaining sponsorship Fundraising events
from local businesses e.g. raffles/bbqs
- Fixtures/membership secretary –
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liaise with other clubs to arrange
Role of
fixtures, in charge of membership volunteers
arrangements
 Obtaining grants from
local governing bodies

UNIT 3 Facilities, Participation, Excellence

Facilities for physical activities vary depending on where people live

Urban Areas More likely to have access Have access to natural Rural Areas
to: facilities such as:
-leisure centres -water sports
-sports stadiums -ski resorts
-excellence facilities -outdoor adventure
-specialist sports facilities centres

Facilities are controlled by:

Own many sports facilities but don’t always run them – companies compete
for the opportunity to run them
Facilities may include public parks, playing fields, swimming pools, sports
centres, facilities in schools and youth centres.
Local Authorities Dual use facilities are usually located in schools. Students use the facilities
during the day and local clubs hire them in the evening.
These facilities have a large responsibility for raising participation in sport
Facilities are usually affordable but not state of the art

Run many kinds of leisure facilities including:

- health clubs and gyms
- golf clubs
- sailing centres
Private Companies - Some non-sporting facilities such as theme parks, holidays facilities, hotels,
restaurants and spas
 Private companies tend to be for profit and charge an annual or monthly
membership fee

Non-profit organisations run by members of the club, they include: Local

rugby, football and cricket clubs, churches, local scout or youth groups,
national charities such as the YHA.
They provide:
- what the local community want and need
Voluntary Organisations - additional activities that don’t already exist
- easily accessible
- funds are limited so coaches are not professional, equipment/facilities may
be poor quality/limited. Some clubs close due to lack of funds.

Facilities cater for different Target Groups

MINORITY GROUPS PEOPLE WITH DISABILITIES
PEOPLE WITH LEARNING DIFFICULITIES THE ELDERLY
YOUNG PEOPLE PEOPLE WITH HEALTH RELATED ILLNESSES
OR DISEASES
Building a new facility considerations
Who is the target group? Young people, old people, What objections will local people have? Will the facility
general population etc. ruin the local area (conservations)
How close is this facility to the target group? What will the cost of building works be
What will the impact on the environment be? How accessible is the new facility e.g. is there public
transport access for people without transport
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 Raising participation in target groups
Minority Groups - Identify the needs of the group
- Appoint a community officer to work with minority groups
- Make links with schools and promote activities for this group
- Target advertising
- Specialist classes i.e. women only
- Provide dual use facilities like schools in areas with high populations of minority groups
- Relax the rules e.g. women don’t have to wear traditional swimming costumes if it conflicts
with their religious views normal.

People with - Ensure access is wheelchair friendly

- Signs and leaflets in braille and sound loops
- Modified equipment available
- Coaches with experience working with people with disabilities
- Have links with schools and disability associations
- Specific times for club e.g. swimming for amputees
- Local campaigns to encourage participation

disabilities

- High level of adult supervision

- Adapted games and equipment
People with learning - Specialised classes
difficulties - Coaches and staff with experience
- Links with educational institutes

The Elderly - Sessions during the day

- Provide transport
- Links with health care organisations
- Targeted advertising
- Sessions and membership affordable
- Low impact fitness activities
- Less physically demanding activities

- Form links with local schools

- Offer holiday activities
- Reduced cost or free
- Provide transport
Young People - Specialist coaches
- Advertise in local press, youth clubs and schools
- Offer extreme sports or adventure activities

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 This may include heart disease, obesity and diabetes
People with health - Links with health care professionals
- Health care equipment e.g. blood pressure measurements
related illnesses - Qualified instructors
Fitness equipment to measure workout intensity

Types of sports centres

Swimming pools Outdoor centres
Water sports centres Ski resorts
Leisure centres
Excellence in sport – how is it catered for? Sports Development Pyramid
1. Sports Coach UK – Aims to achieve high quality coaching from local to national level. Provides
coaching courses and works closely with NGBs.
2. Centres of Excellence – across the UK specialist centres provide top quality facilities, coaching,
equipment and accommodation.
3. Funding – changes year on year but the government and national lottery provide grants to talented
youngsters and athletes.
4. Sports Medicine and Science – Top universities and sports companies research diet, training methods
and techniques.

UNIT 4. Sponsorship in sport

Businesses and corporations provide financial backing for clubs, events and individuals.
In return businesses get exposure and they are able to advertise their brand to the wider audience involved in
that event or in sport.

Benefits of sponsorship in sport Disadvantages of sponsorship in sport

- Assist in helping meet the cost of an - Withdrawal of sponsorship can have serious
expensive event impacts on clubs or individuals
- They can provide equipment and - Some sponsors contradict the healthy image
transport for sports teams or clubs of sport e.g. Walkers crisps or tobacco
- They can provide a high level of
companies
promotion and advertising
- Major sponsors attract better athletes
- Sponsors may try to dictate the timings of
which means more people watch the events to suit their own purposes
event - Teams and athletes may feel exploited as
- If an event makes a loss, a sponsor can they have to give interviews, wear certain
help cover the financial costs clothes or make appearances
- Sponsors can provide the financial
assistance to individual elite athletes
who can’t afford to train without
backing

Benefits of being a sponsor

 Improves the image of a sponsor
 Sponsor receives high level of advertising in the media
 Tax benefits
 Many sponsors have corporate boxes in stadiums so they can use these to organise their own events

Disadvantages of being a sponsor

 Sponsorship can be very expensive
 The event may not link with the image of the company 39
 The event or individual may behave badly which can poor reflect on the sponsor
 The event may not get enough publicity
 UNIT 4. Global Events

Positive impact of Global Events Sports that countries excel in

• Supporters and athletes from many countries can • Brazil – Football
meet and develop friendships • Kenya/Ethiopia – Middle/long distance
• Global events can transcend race, religion, culture running
and class through a shared interest • Fiji – Rugby sevens
• Top athletes are able to compete at the highest • Japan – Sumo wrestling
level • Cuba – Boxing
• Global events can unite a nation and develop an • Austria/Switzerland – skiing
interest in sport where previously there was none •
How the muscles work. New Zealand – Rugby

Examples of Global
Events

Hosting a Global Event

 Increased funding in sport, new training facilities
 Improved coaching structures
 New stadiums and sports facilities
Benefits to sport in
 Increased interest in sport and increase participation
the host country  Automatic qualification for the tournament
 Increased publicity
 Host athletes perform better due to: feel good factor from home fans, less travelling,
better facilities and accommodation, automatic qualification

 Greater wealth and economy, more tourism and jobs

 Improved infrastructure (rail, roads, airports, ports)
 Housing developments kept after athletes are done
Social benefits in the  Increases countries international standing
host country  Feel good factor
 More sporting opportunities for all

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  Increased tourism
 Improved sport facilities and coaching structures
 Better transport networks
Long term benefits  Wealth from the event can be used for social projects
 Increased sports participation
 More economically attractive to investors

Professional vs Amateur
Why do both professional and amateur athletes compete at international events?

• International events i.e. the Olympics are the pinnacle of the sport and winning is the ultimate
achievement
• Successful athletes attract lucrative sponsorship and recognition
• The Olympics are once every 4 years so winning is very exclusive
• History and tradition of Olympics being the most prestigious stage

Excellence and Education

Most talented is spotted and nurtured in schools and there are programmes in place to help:
 Schools high specialist PE teachers and coaches to develop talent
 School competitions give gifted youngsters the opportunity to compete
 Facilities and equipment in school is high quality
 The examination courses generate a high level of understanding
 Club links in schools allow students to pursue sport outside of school
 Some schools provide scholarships so students can attend university and play at the highest level

Excellence and Countries Disadvantages of hosting a global event

1. Geographical – sailing by the coast, - It’ very expensive

skiing in the mountains etc. - Threat of terrorist attacks or political
2. Climatic - lots of snow means easy agendas hijacking the event
access to winter sports, skiing, bobsleigh, - There is a time pressure to build all the high41
speed skating quality training facilities and athlete
3. Financial – not all countries can provide accommodation
the same amount of financial backing for - Advanced infrastructure and transport
 UNIT 4. Media

Types of Media
 Television - Magazines
 Film - Newspapers
 Radio - Books
Impact of Television on sport
Sports are televised around the world, there are The range of sports that are televised has greatly
Manchester United fans all over the world increased – extreme minority sports have
increased in popularity from being shown on
television
The media has made talented sportsmen and women People are more willing to spend money on
into celebrities which in turn has generated more watching sport on television. Sports channels are
viewers. TV generates fame and creates role models available all the time so people can see, hear and
read about sport 24/7
Televised sports can attract major sponsors. TV Technological advances allow for replays and
companies may decide which sports to show slow motion which can increase the viewers
depending on their financial support understanding of sport. Highlight reels with split
screens and montages can make sport more
exciting
Television has played a large part in increasing participation in sport by:
- Edited highlights and high profile presenters encourage people to get involved
- Motivational music is combined with exciting sports clips
Negatives impacts of media
If the media fails to promote sport people are less Less media coverage can mean less sponsorship
likely to understand it and therefore take part and financial backing
People don’t watch sports that are less popular The media can intrude on sports stars lives trying
therefore the media doesn’t show them e.g. Netball is to get a story
not popular on TV
The media can smear a team or club negatively Sports star have a lot of media duties like
causing a loss in confidence from the team and interviews and appearances that can affect training
spectators. This can lead to a drop in performance time
- Sports stars feel under huge pressure to perform which can lead to over arousal and negative
performances 42
- Sports stars may lose interest in performers and become more interested in media and fame
 UNIT 4. Access to Sport

What may prevent each of these target groups from participating in sport?

Target Groups
Minority Groups Reducing barriers to minority groups:
 the role of local community groups in developing traditional sports and activities
for ethnic minority groups
 the role of local groups in developing a sense of social inclusion through sporting
activity programmes (may also apply in the case of athletes with disability)
 cultural attitudes, the relaxation of certain conditions to allow participation for
certain cultures
 affordable sports.
 sports officers to work with communities and encourage participation

Athletes with Reducing barriers to disabled athletes:

disabilities  Wider variety of activities available in schools and greater willingness to adapt
sports to meet people’s needs
 improvement in facilities, both for those taking part and for spectators and use of
modified equipment
 increase in number of coaches available, and in the number of coaches specialising
in working with athletes with disability
 open competitions, e.g. shooting, archery, creation of competitions where able-
bodied athletes and athletes with disability may enter as a pair, e.g. European Dance
Championships
 Disability Games alongside able-bodied
 greater social acceptability of people with disabilities
 increase in number of role models who are also developing media roles in
presenting their sport.

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Women in sport Reducing barriers to women in sport:
 Women are now actively encouraged to take part in sport
 More money for facilities, growth in popularity of certain activities targeted at
women, e.g. step aerobics, swing into shape, back to netball
 emergence of role models
 recognition that women can compete in events which, in the past, were considered
too strenuous for women, e.g. marathon, triple jump, pole vault
 men and women competing on equal terms, e.g. equestrian sport.

Increasing access to sport

1. Sports centres and the government advertise sports initiatives in the local press and schools
2. Initiatives during school holidays encourage youth to take part
3. Initiatives to provide extra facilities such as crèches and transport to help those who have children or who
are less independent
4. Lowering the cost of facilities use or entering competitions make them more accessible for people who
have low incomes or are unemployed
5. Balance of activities to ensure quality for all genders, race, religion or class
6. Increased sports coverage for disability sport to encourage role models and participation
7. Create and develop competitions in disability in sport and provide funding for elite athletes

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 Other useful revision resources

 The CIE Syllabus shared with you in google drive

 Lesson PowerPoints and worksheets shared with you in google drive
 Past papers and exams shared with you in google drive
 Your folders and notes!
 YouTube channel CIE APE PE https://www.youtube.com/watch?v=2ExEuAR0H1U&list=PLFZ5Z-
RJ1mJc39G4RL3YTnvD88tIZkq39

GOOD LUCK!

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