AQA GCSE PE - Section 3 - Physical Training
Health means more than just not being ill. It's a state of complete physical, mental, and social well-being. This includes feeling good in your body, managing emotions well, and having positive relationships.
What is the definition of health ?
health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity
Key Terms
What is the definition of health ?
health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity
What is the definition of fitness ?
fitness is the ability to meet the demands of the environment
What are the components of fitness ?
cardiovascular endurance
strength
muscular endurance
flexibility
speed
agility
balance
coordination
What is cardiovascular endurance ?
the ability of the heart and lungs to supply oxygen to the muscles, so the whole body can exercise for a long time
What is strength ?
the amount of force that a muscle or muscle group can apply against a resistance
What is muscular endurance ?
the ability to repeatedly use muscles over a long period of time
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| Term | Definition |
|---|---|
What is the definition of health ? | health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity |
What is the definition of fitness ? | fitness is the ability to meet the demands of the environment |
What are the components of fitness ? | cardiovascular endurance strength muscular endurance flexibility speed agility balance coordination reaction time power |
What is cardiovascular endurance ? | the ability of the heart and lungs to supply oxygen to the muscles, so the whole body can exercise for a long time |
What is strength ? | the amount of force that a muscle or muscle group can apply against a resistance |
What is muscular endurance ? | the ability to repeatedly use muscles over a long period of time |
What is flexibility ? | the amount of movement possible at a joint |
What is speed ? | the rate at which someone is able to move / cover a distance in a given amount of time |
What is agility ? | the ability to change direction and speed |
What is balance ? | the ability to keep the body’s centre of mass over a base of support |
What is coordination ? | the ability to use two or more parts of the body together, efficiently and accurately |
What is reaction time ? | the time taken to move in response to a stimulus |
What is power ? | a combination of speed and strength |
Name 3 purposes of fitness testing | identify weaknesses show progress compare against others |
Name 2 tests for cardiovascular endurance | cooper 12 minute run - multi stage fitness test (bleep test) |
Name 2 tests for strength | grip dynamometer test - one rep max |
Name 2 tests for muscular endurance | one minute sit up / press up - sit up bleep test |
Name the test for reaction time | ruler drop test |
Name the test for speed | 30m sprint test |
Name the test for agility | illinois agility run test |
Name the 2 tests for power | standing jump test - vertical jump test |
Name the test for balance | standing stork test |
Name the test for flexibility | sit and reach test |
Name the test for coordination | alternate hand throw test |
What is a PEP ? | Personal Exercise Programme |
What is SPORT ? | Specificity - matching training to the component of fitness Progression - gradually increasing the level of training Overload - the only way to get fitter is to work your body harder than it normally would, increase frequency, intensity and time Reversibility - improvements will reverse if you stop training Tedium - there needs to be variety otherwise you will become bored / lose motivation |
What is FITT ? | FITT is how you make sure you are overloading Frequency - how often you should train + leaving time to recover Intensity - how hard you should train Time - how long you should train for Type - what exercises and methods of training you should use e.g cardiovascular endurance = running , continuous training |
What is heart rate ? | the number of times your heart beats per minute |
What is the aerobic threshold ? | 60% - 80% of maximum heart rate |
What is the anaerobic threshold ? | 80% - 90% of maximum heart rate |
How do you calculate your personal threshold ? | Find maximum heart rate (220 - age) then find percentage of that value |
What are the advantages of continuous training ? | ADVANTAGES : easy to do doesn't require equipment helps prepare you for sports where you have to play without a break DISADVANTAGES : doesn't improve anaerobic fitness can become boring |
What are the advantages and disadvantages of fartlek training ? | ADVANTAGES : adaptable to suit different sports DISADVANTAGES : frequent changes mean lack of structure and its easy to skip harder bits and monitor progress |
What are the advantages and disadvantages of interval training ? | ADVANTAGES : easily adapted to improve aerobic and anaerobic DISADVANTAGES : exhausting making it difficult to push yourself |
What are the advantages and disadvantages of resistance / weight training ? | ADVANTAGES : easily adapted to suit different sports many exercises require little / no equipment DISADVANTAGES : puts muscles under high stress levels so can result in pain after poor technique can be dangerous so assistance is needed |
What are the advantages and disadvantages of circuit training ? | ADVANTAGES ; you can adapt it to the component you want to improve variety keeps it interesting DISADVANTAGES : takes a long time to set up requires equipment and space |
What are the advantages and disadvantages of plyometric training ? | ADVANTAGES : the only form that directly improves power DISADVANTAGES : very demanding on muscles used need to be very fit otherwise you will get injured |
What are the advantages and disadvantages of high altitude training ? | ADVANTAGES : improves cardiovascular endurance and muscular endurance increases red blood cell count DISADVANTAGES : effects only last for a short period of time can be very expensive altitude sickness = lose training time |
What is PARQ ? | Physical Activity Readiness Questionnaire |
What 3 things should you do before exercise | check equipment structure training correctly warm up |
What 6 things should you do during exercise ? | use correct clothing / equipment maintain hydration use taping and bracing use the correct technique compete at the appropriate level play by the rules |
What 4 things should you do after exercise ? | cool down eat and rehydrate leave enough recovery time ice baths / massages |
What does a good warm up consist of ? | raise your pulse stretching and mobilising practice action |
What does a good cool down consist of ? | gentle exercise gradually reducing intensity stretching |
What are the different types of fractures ? | simple - happens under the skin but skin is alright stress - small crack in bone compound - skin is torn and bone pokes out greenstick - young or soft bones bend and partly break |
What is concussion ? | mild brain injury | - memory loss, disorientation, loss of consciousness |
What is the RICE method ? | Rest - stop immediately and rest Ice - apply ice, blood vessels contract to reduce swelling Compression - bandaging will reduce swelling Elevation - support the limb at a raised level |
Why do people use PEDs ? | improve performance | - more success |
What are BETA BLOCKERS ? | reduce heart rate, muscle tension, blood pressure steadiest shakes / calming lead to.. heart failure low blood pressure cramp |
What are DIURETICS ? | increase the amount you urinate causes weight loss mask traces of other drugs lead to… dehydration muscle damage loss of salt muscle weakness heart damage |
What are NARCOTIC ANALGESICS ? | kill pain lead to… addictive (withdrawal symptoms) overtraining constipation low blood pressure |
What are STIMULANTS ? | affect central nervous system increase mental and physical alertness lead to… high blood pressure heart and liver problems strokes addictive |
What are ANABOLIC STEROIDS (AGENTS) | mimic male sex hormone testosterone which… increases bone and muscle growth increases aggression lead to… high blood pressure heart disease infertility cancer women grow facial / body hair and deeper voice |
What are PEPTIDE HORMONES ? | EPO causes body to produce more red blood cells GH make body build more muscle lead to… strokes heart problems abormal growth (GH) diabetes |
What is BLOOD DOPING ? | increasing the amount of red blood cells by removing then replacing blood lead to… allergic reaction kidney damage blood thickening blocked blood vessels heart attacks |