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GCSE PE

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GCSE PE HEALTH IS-A state of complete physical, social and mental well being and not just the absence of illness. PHYSICAL BENEFITS (from exercising) Burns up stored ... – PowerPoint PPT presentation

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Title: GCSE PE


1
GCSE PE
2
HEALTH
  • IS-A state of complete physical, social and
    mental well being and not just the absence of
    illness.
  • PHYSICAL BENEFITS (from exercising)
  • Burns up stored fat, so improves body shape.
  • Tones muscles so improves posture.
  • Helps prevent heart disease.
  • Strengthens bones and keeps joints flexible.

3
  • SOCIAL BENEFITS (from exercising)
  • Playing sport is a way of meeting new people and
    making good friends.
  • Sport develops team workco-operation.
  • You may find you are talented and make a career
    out of sport.
  • MENTAL BENEFITS
  • Relieves stress and tension.
  • Feel better about self increased self
    confidence.
  • Enjoyable and stimulating.
  • Gets rid of aggression.

4
DIET7 COMPONENTS
  • VITAMINS
  • MINERALS
  • FIBRE
  • WATER
  • CARBOHYDRATES
  • PROTEIN
  • FATS

5
  • CARBOHDRATES-energy-rice,pasta bread
  • PROTEINS-growthrepair-meat, fish, eggs, nuts,
    beans
  • FATS-energy-butter, marg.,oils, in cakes, red
    meat, cheese
  • VITAMINS-eg. A-fisheggs-see in dimlight
  • C-citrus fruitsveg-healthy skin
  • MINERALS-eg. calcium-strong bones and teeth-milk
    cheese.
  • WATER-approx. ½ weight- to prevent dehydration
    drink plenty esp. when exercising.
  • FIBRE-prevents constipation-fruit, veg, bran

6
BALANCED DIET
  • Energy in must energy used otherwise we get
    problems
  • Overweight-having weight in excess of normal.
    Not harmful unless accompanied by overfat-ness.
  • Overfat-more body fat than you should have.
  • Obese-very overfat.
  • Anorexia-extremely under weight.

7
Eating for sport
  • Eat enough carbohydrates needed to provide
    correct amount of energy for the sport.
  • Eat proteins to repair wear and tear to muscles.
  • Drink plenty of water during and after sport.
  • A balanced diet will give you enough vitamins and
    minerals.

8
SOMATOTYPE(body builds)
  • Endomorph-
  • wide hips,narrow shoulders (pear-shaped), lot of
    fat on body. wrestling
  • Mesomorph-
  • broad shoulders, narrow hips,(wedge-shaped),
    muscular body.-many sports eg
  • Sprinting.
  • Ectomorph-
  • narrow shoulders and hips, thin legs and arms,
    little muscle or fat.-long distance runners.

9
DRUGSSocially acceptable
  • short term
    long term
  • Nicotine(smoking)-
  • heart rate rise
    Heart disease
  • blood press. rise
    Lung cancer
  • Alcohol-
  • affects balance judgement
    Kidney damage
  • make u aggressive
    Liver damage

10
DRUGSSocially unacceptable
  • Anabolic steroids-

  • build and repair muscles
  • (heart disease, aggression,
    body hair-females)
  • Stimulants-
  • raise heart rate and
    speed up reactions, keep you alert for long
    periods
  • ( risk injury, overheating,
    liver brain damage)
  • Narcotic analgesics(pain killers)-
  • allow athlete
    to continue without pain.
  • (risk injury-athlete not
    aware)

11
Drugs in sport(doping)
  • Anabolic steroids-throwers, weight lifters,
    sprinters.
  • Stimulants-many sports to improve performance-
    games
  • 3. Narcotic analgesics-many sports- to stop
    pain-long events, contact sports.

12
Personal hygiene
  • Sweating-wash regularly and change clothes to
    avoid bacteria build up.
  • Athletes foot-fungus grows
  • between toes.-where flip flops, avoid bare
    feet, wash often, dry carefully. Treat-powder
    from chemist.
  • Veruccas-flat warts on sole of feet.
  • as above avoid bare feet etc.-Treat-ointment
    from chemist.

13
EXERCISE
  • Is- a form of physical activity done primarily
    to improve ones health and physical fitness.
  • An exercise/training session consists of 3 parts
  • Warm up.
  • Main activity.
  • Cool down.

14
WARM UP
  • Consists of 3 parts
  • 1. Pulse raisers-light jogging or swimming
    etc. to increase blood flow to muscle joints
    reduce risk of injury.
  • 2. Stretching-work all main muscle joints
    to increase flexibility and reduce risk of
    strains.
  • 3. Skill rehearsal activities eg
    dribbling/passing ball to prepare mentally.

15
RESPIRATORY SYSTEMthe lungs and breathing
  • IDENTIFY-
  • Larynx-voice box
  • Trachea windpipe
  • Bronchi-two large branches
  • Bronchioles-smaller branches
  • Alveoli-tiny air sacs
  • Ribs
  • diaphragm

16
Breathing
  • Inspiration breathing in
  • Ribs move up and out
  • Diaphragm contracts (pulls down)
  • Lungs expand-air moves in
  • Expiration breathing out
  • Ribs move down and in
  • Diaphragm relaxes (moves back up)
  • Lungs are compressed-air forced out

17
Gas exchange
  • Alveoli are covered in tiny capillaries
  • Walls of alveoli are very thin so
  • Gasses can pass through easily
  • Gas in inhaled in exhaled
  • Oxygen 21 17
  • Carbon d. Tiny 3
  • Nitrogen 79 79
  • Water a little a lot

18
How much air do we breathe?
  • Tidal volume-
  • the amount of air breathed in or out of the
    lungs in one breath.
  • Vital capacity-
  • the maximum amount of air that you can
    breathe out, after breathing in as deeply as
    possible.
  • Oxygen debt-
  • After strenuous exercise like sprinting, your
    muscles need extra oxygen to get rid of lactic
    acid. This extra oxygen is called the oxygen
    debt. You pay it of by gulping air into the
    lungs.

19
Cell respiration
  • AEROBIC RESPIRATION producing ENERGY
  • with oxygen
  • Marathon runners or other long distance/time
    events games etc.
  • ANAEROBIC RESPIRATION-producing ENERGY
  • without oxygen
  • Sprints or short power events-after short time
    causes muscle ache and fatigue due to lactic acid
    build up.

20
EFECTS OF TRAINING ON THE RESPIRATORY SYSTEM
  1. Rib and Diaphragm grow stronger.
  2. Vital capacity (max.amount of air exhaled after
    deepest breath) increases.
  3. More alveoli available for gas exchange.
  4. More capillaries grow around the alveoli.

21
Circulatory SystemBlood, heart and blood vessels
  • Whats in blood?
  • Plasma-water and other substances eg glucose.
  • Red cells-carry oxygen to body cells.
  • White cells-fight disease.
  • Platelets-to help clot blood and form scabs.

22
Blood vessels
  • Veins-carry blood back to the heart-have valves
    to prevent blood flowing backwards.
  • Capillaries-thin walls to allow foodoxygen to
    pass out to body cells. Join arteries to veins.
  • Arteries-carry blood away from heart-have thick
    elastic walls.

23
HEART
  • IDENTIFY-
  • ATRIUM-upper chambers
  • VENTRICLES-lower chambers
  • SEPTUM-wall down the middle
  • VALVES-between the atrium and ventricles and in
    arteries leaving the heart.

24
Functions of each part of heart.
1. AORTA Takes oxygenated blood to the body.
2. PULMONARY VEIN Takes oxygenated blood to the heart from the lungs.
3. VENA CAVA Takes de-oxygenated blood from the body to the heart.
4. PULMONARY ARTERY Takes de-oxygenated blood to the lungs form the heart.
SEPTUM Separates the two halves of the heart to prevent blood mixing.
A. LEFT ATRIUM Receive blood from lungs and sends it to left ventricle.
B. LEFT VENTRICLE Receive blood from atrium and pumps it into aorta.
C. RIGHT VENTRICLE Receive blood from right atrium and pumps it into Pulmonary artery.
D.RIGHT ATRIUM Receive blood from the body and sends it to right ventricle.
25
HEART ACTIONS
  • Heart rate number of beats per minute
  • Stroke volume-volume of blood pumped from the
    heart each beat
  • Cardiac output-volume of blood pumped out of the
    heart each minute
  • Double circulatory system-heart pumps blood to
    the lungs to collect oxygen and at same time
    pumps blood around the body to deliver
    foodoxygen to cells

26
EFFECTS OF TRAININGON THE CIRCULATORY SYSTEM
  1. Heart contracts more strongly. More blood pumped
    out with each beat Stroke vol. Increases
  2. Cardiac output (vol. of blood per min.)
    increases.
  3. Resting pulse rate falls.
  4. Recovery rate improves.
  5. Blood pressure falls.

27
Functions Of The Skeleton
  • MOVEMENT
  • SUPPORT/SHAPE
  • PROTECTION
  • BLOOD PRODUCTION

28
BONES
  • OSSIFICATION-bone growth-at end of bones (growth
    plates)
  • EPIPHYSIS-end of bone covered in cartilage for
    protection
  • DIAPHYSIS-middle of bone contains bone marrow
  • PERISTEUM-covers all but end of bone

29
VERTEBRAL COLUMN
  • 1. Cervical vertebrae-support neckhead
  • let you bend and tilt your head
  • Thoracic vertebrae-ribs connected to these.
    Dont move much protect heart and lungs from
    being squashed
  • Lumbar vertebrae-Big to support back allows
    plenty of twisting and turning
  • Sacrum 5 fused vertebrae a solid base for the
    trunk and legs
  • Coccyx-ancestral tail

30
JOINTS
  • TENDONS
  • Attach muscle to the
    bone
  • LIGAMENTS
  • Attach bone to bone so
    provide stability for joints

31
JOINTS
  • Definition-where two or more bones meet.
  • Three types of joints
  • Fixed-craniumsacrum
  • Slightly moveable-vertebrae
  • Freely movable-synovial joints hinge, ballsocket
    etc

32
FREELY MOVABLE/ SYNOVIAL JOINTS
  • A freely movable joint has
  • Ligaments which hold it together
  • Cartilage to protect the ends
  • Synovial fluid to act as a shock absorber and
    make the joint work smoothly
  • Synovial membrane which lines the joint capsule

33
Three types of freely movable joints
  • Ball socket- hip shoulder
  • Hinge- elbowknee
  • Pivot-joint between atlasaxis so you can turn
    your head, and between radius and ulna so you can
    turn your hand

34
TYPES OF MOVEMENT
  • FLEXION-bending/bring two bones together at a
    joint
  • EXTENSION-Straightening part of body to its
    normal position
  • ABDUCTION-movement away from centre line of body
  • ADDUCTION-movement towards centre line of body
  • ROTATION-turning movement either part of body or
    all of body

35
EFFECTS OF TRAINING ON BONES AND JOINTS
  • Bones become stronger.
  • Ligaments become stronger.
  • 3. Stretching increases the range of
    movement at a joint -FLEXIBILITY

36
MUSCLES
  • THREE TYPES
  • Voluntary (Striped)-Under conscious control.
    skeletal muscles-eg. biceps
  • Involuntary (smooth)-Not under conscious
    control-eg.intestines.
  • Cardiac (Striped)-Not under conscious control.
    Must work none stop.

37
Name Of Muscles Their Location And Function -some
examples
  • Deltoid (shoulder)-Raise arm sideways at shoulder
    (abduction)
  • Biceps (upper,front arm) Bends arm at elbow
    (flexion)
  • Triceps (upper,back arm) Straightens arm at
    shoulder (extension)
  • Hamstrings (upper,back leg) Bends leg at knee
    (flexion)
  • Quadriceps (upper, front leg) Straightens leg at
    knee.
  • NOTE DO NOT USE ABBREVIATIONS eg. quads or
    pecks

38
ANTAGONISTIC MUSCLE ACTION
  • Bending and straightening arm
  • Bending arm at elbow-Biceps contract whilst
    triceps relax FLEXION
  • Straightening arm at elbow-Triceps contract
    whilst biceps relax-EXTENSION
  • Bending and straightening leg
  • Bending leg at knee-Hamstrings contract whilst
    quadriceps relax-FLEXION
  • Straightening leg at knee-Quadriceps contract
    whilst hamstrings relax-EXTENSION

39
2 Types Of Muscle Contraction
  • 1. ISOTONIC-
  • produces movement eg.running, throwing
  • 2. ISOMETRIC-
  • increased tension but length does not alter
    eg.rugby scrum and tug of war

40
2 Types Of Muscle Fibres
  • SLOW TWITCH-do not tire easily used for endurance
    events eg.marathons
  • FAST TWITCH-faster and more force but tire easily
    used for bursts of strength and power eg. sprints

41
Muscle Tone And Posture
  • MUSCLE TONE-the state of partial contraction
    needed to just stand up
  • POSTURE-poor muscle tone leads to poor posture

42
EFFECTS OF TRAINING ON MUSCULAR SYSTEM
  • ENDURANCE TRAINING
  • Muscles get better at using oxygen, so can work
    harder and longer without fatigue.
  • M. get better at using fats for energy.
  • More capillaries grow around muscles, so better
    gas exchange.
  • STRENGTH TRAINING
  • Increase in muscle size and strength.
  • M. contract more strongly
  • Tendons get bigger and stronger.

43
FITNESS
  • is-The ability to meet the demands of the
    environment.
  • 5 HEALTH RELATED components
  • 1. Muscular strength
  • 2. Muscular endurance
  • 3. Flexibility
  • Body composition
  • Cardio-vascular fitness/aerobic capacity
  • All above important to every day life and sports
    performers

44
FOUR TYPES OF BONES
  • LONG
  • Upper and lower arms and legs
  • ribs
  • phalanges
  • SHORT
  • carpals in wrist
  • tarsals in feet
  • IRREGULAR
  • patella
  • vertebrae
  • FLAT
  • pelvis
  • cranium
  • scapula

45
SKILL RELATED FITNESS
  • 6 components
  • A agility
  • B balance
  • C co-ordination
  • P power
  • R reaction time
  • S speed

46
  • Agility-ability to change position of body
    quickly eg dodging around players.
  • Balance-ability to retain centre of gravity of
    body above a base. Eg on beam in gym, or doing
    good footwork in netball/basketball
  • Co-ordination-ability to use two or more body
    parts together. Eg catching a ball

47
  • Power-ability to do strength exercises quickly eg
    throw in athletics or hit a ball.
  • Reaction time-time between presentation of
    stimulus and onset of movement (response) eg
    saving goal in football, fast start in sprint.
  • Speed-rate at which we move all or part of our
    body over a distance.

48
TRAINING
49
Introduction
  • Training involves
  • Following the principles
  • Choosing a method
  • Completing the programme

50
THE PRINCIPLES OF TRAINING
  • S Specificity
  • P Progression
  • O Overload
  • R Reversibility/Regularity
  • T Tedium

51
  • Specificity-you must do specific kinds of
    activity or exercises to build specific body
    parts.
  • Progression-start slowly and gradually increase
    the amount of exercise you do.
  • Overload-training more than you normally do.
    Using the FITT principle.
  • Reversibility/regularity-any improvements that
    have taken place due to training will be reversed
    when you stop.
  • Tedium vary exercises/training to prevent boredom

52
OVERLOAD-in training
  • F-FREQUENCY (how often)
  • I- INTENSITY (how hard)
  • T- TIME (how long)
  • T-TYPE (choosing the right type of exercise)

53

METHODS OF TRAINING
  • Continuous-run, swim,cycle 30 min same pace no
    rest.(Aerobic training)-
  • DISTANCE COMPETITIONS
  • FARTLEK-involves many changes of speed and
    terrain. Adapt for running, cycling other
    activities. Use for both aerobic and anaerobic
    training-
  • GAMES PLAYERS because mimics variation in
    speeds in game.

54
  • INTERVAL-pattern of SETS of work with REST
    between-sprinters.
  • CIRCUIT-6-10 STATIONS with different exercises.
    Complete once or several times with rest
    between.Do certain number of REPS, OR spend
    certain TIME at each station. Skills
    circuit-practice a skill at each station to
    improve technique for a particular sport.- any
    sport.
  • WEIGHT training-muscular strength-heavy load
    small no. Reps. Muscular endurance-lighter load
    many REPS. Strength needed for power(explosive
    strength) eg.High jump take off or hitting a
    cricket/tennis/rounders ball. Muscular
    endurance-any sport needing muscles to keep going
    over long periods of time.

55
Causes of sports injuries
  • Blows to head or other parts.
  • Collisions with other players.
  • Overuse of body causing strain or sprain.
  • Landing badly from a jump.
  • Bad tackle. ETC.ETC.

56
Prevention of injury
  • Sports performers reduce the risk of injury by-
  • Warm-up and cool-down
  • Correct clothing/footwear, protective
    clothing/equipment
  • Follow rules of the event
  • Only take part at correct level-balanced
    competition

57
Sports injuries
  • Fractures-a break or crack in the bone. Closed
    skin not broken. Open- skin broken.
  • SIGNS AND SYMPTONS
  • Pain, may have heard a snap, cant move, limb may
    look deformed.
  • Dislocation-bone out of place at a joint.
  • SIGNS AND SYMPTONS
  • Pain, swelling, joint may look deformed.
  • TREATMENT
  • SEND FOR HELP KEEP STILL

58
  • Sprain-torn ligaments.
  • Strain-torn muscles or tendons.
  • Tennis and golfers elbow-torn muscles (over use)
  • SIGNS AND SYMPTONS-
  • Pain, swelling and unwilling to move the
    joint/limb
  • TREATMENT
  • R REST rest the injured part
  • I ICE Apply ice around the injury
  • C COMPRESSION bandage injury firmly
  • E ELEVATE raise injured part
  • All these help to reduce blood flow and/or
    bleeding.

59
  • DEHYDRATION-feel weak and dizzy due to lack of
  • Water.
  • Treatment give plenty of water to drink.
  • HYPOHERMIA-body temperature falls below normal.
    You become too cold to function properly.
  • Treatment bring casualty inside, cover with
    blankets and send for help.

60
Emergency first aid
  • D Danger
  • R Response
  • A Airway
  • B Breathing
  • C circulation

61
Emergency first aid
  • D Danger-check for danger to self
    casualty.
  • R Response-try to get a response from the
    casualty by gentle shaking and shouting.
  • A Air ways-clear the airway by tilting head
    back.
  • B Breathing-check to see if chest is rising,
    listenlook for breathing.
  • C circulation-feel for a pulse in the
    neck(carotid pulse).

62
Recovery position
  • When to use
  • If casualty is unconscious but breathing.
  • The head is tilted back to keep airway clear and
    allow vomit to drain from the mouth without
    choking the person.
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