EDEXCEL PE Revision Notes

Short Course

1.1.1: Healthy, Active lifestyles and how they benefit you

Benefits:

Physical: burns fat, look good, body image, muscle tone and posture improvement, bone strengthening, improves flexibility, cardiovascular fitness, less prone to injury Mental: satisfaction of performance, promotes feel good factor, exciting, enjoyment, relieve aggression, opportunity for success, reduces stress and tension, increase confidence, self-esteem Social: teamwork, being part of a team, challenge as you overcome opposition, increase self-worth, chance to meet new people, make friends, mix with people of similar interests

In order for any physical activity to be of value to a persons physical fitness, it must meet the FITT requirements: Frequency: taking part in PE 3-5 times a week Intensity: heart rate must be raised above 60% of its max (max HR = 220age) Time: heart rate raised to this level and sustained for 20 minutes Type: type of exercise should suit sport and individual

Taking part in a healthy, active lifestyle can stimulate: 1. Cooperation: by working together for the good of the club, a person can be a player/organizer/helper etc, cooperating with fellow members for success. 2. Competition: individual and team activities present competitive situations. 3. Physical Challenge: certain activities present people with challenging situations. 4. Aesthetic appreciation: as a performer develops skill and understanding of an activity, they may begin to appreciate the activity as a whole. 5. Social development: with many sports there is a social side; friendships can

Key terms: physical activity, healthy active lifestyle, health, social, physical,
mental, fitness, FITT, self esteem, tension, detoxify, serotonin, introspective, endorphins, aesthetic appreciation, competence, overload be formed etc.

1.1.2a: Influences on healthy, active lifestyles

Cultural Influences: Age: age limits for participation? Competitions vary for certain ages? As trend for a healthier lifestyle continues, the elderly realize they need to exercise too. More public opportunities for this age group. Disability: established facilities are adapted to accommodate the various needs of disabled players, e.g. ramps and stair lifts. Gender: some clubs may offer single-sex teams. Generally, each sex competes separately, for safety reasons, due to physical differences in size and strength. Race: many ethnic minority groups enjoy taking part in sport but live in poor areas. These areas do not have as many facilities for sport. There are also sporting prejudices that exist, e.g. certain races are less adaptable to certain activities.

Health and well-being influences of sustained involvement: Weight controls gives more energy Exercising can be an outlet for stress and anger Exercising with others can lead to friendship Body becomes better equipped to prevent or deal with injury Ligaments become stronger Arteries become larger and more elastic; reduced blood pressure

Image influences: o o Fashion: sports clothing is often worn as a fashion item. Popularity of a sport varies as particular trends in sports fall in and out of fashion. Media: sport uses different forms of media to bring itself the widest possible audience, e.g. television, press, radio, internet.

Influential people: Family: parents have a great influence on their childs participation. Participation at an early age leads to long-term participation. Sport = tradition in a family? Also, family provide funds for kit, subscriptions, equipment, travel and other fees. Peers: starting activity with a friend can be better than going alone. Going with others may build confidence. Role Models: due to their greater coverage, these people can become trendsetters in their sport and can shape attitudes and behaviour of their fans.

Resource influences: Resources: provision of indoor and outdoor facilities. All areas want local facilities, but providing this may not be financially or practically viable. Access: better facilities, may mean better access to doing sport on a regular basis. Location: terrain? Local area? Can the sport be carried out on a regular basis? Time: the amount of free time a person has results in how much time a person can spend doing sport.

Socio-economic influences: Socio-economic status: in the main, data has shown that the higher the classification category (how much you earn), the more likely you are to participate in sporting activities. Cost: in order to participate in most sports, there needs to be a certain financial commitment. Some sports can just be too expensive for most people to finance.

Key Terms: gender, role model, cultural influences, trend

1.1.2b: Influences on healthy, active lifestyles opportunities for involvement


Roles in sport include performer, coaching, sports leader, volunteer and official. Performer: young performers provided opportunities by schools and clubs, to participate locally, regionally and nationally. Coaching: Sports coach UK is a charitable organization concerned with coaching. They have set up a coaching framework for planning and implementing comprehensive systems for sport support. Sports leader: Sports leader UK is a registered charity providing opportunities to gain qualifications and develop core skills and competencies in sporting activities. Volunteer: for sports clubs to continue they need to be organized well. Volunteers can apply for various roles that are essential. Official: in 2007/8 the Youth Sport Trust set up a scheme for young people to train their skills at helping at local and national events.

There are other roles including fundraising, catering, transport, finance, administration, maintenance and cleaning.

The sports participation pyramid shows the structure of progression in sport:

excellence
performance

participation

foundation

Foundation: Base of the pyramid Learning basic skills to provide base for personal development and future participation E.g. Primary school PE lessons, TOP Play and multi-skills clubs Participation: Begin to participate regularly in a specific activity for enjoyment Sports development helps promote this stage with school festivals and school/club links Sports clubs are important at this stage to help make the link to the Performance stage Performance: Focus on a specific sport and technique to develop talent in sport Quality coaching is important at this stage to develop sporting skills and the talent Organised sports coaching weeks, e.g. Youth games help promote this stage Excellence: Peak of the pyramid, where individuals reach sporting excellence The pyramid narrows here as fewer people take part at this stage Sports Governing Bodies are responsible at this stage (county ! regional ! national)

Initiatives:

The government has invested 978 million over a four-year period, to develop and deliver the PE, School Sport and Club Links scheme (PESSCL). The aims of this strategy are to increase number of 5-16 year olds taking up opportunities for sport and remaining involved throughout their lives. Sport England is providing funding for national and community schemes for this scheme. The strategy involves: Sports Colleges School sport partnerships Professional development QCAs PE and School Sport (PESS) Swimming Sporting Playgrounds Gifted and Talented Club Links Step into Sport

 School Sport Partnerships can create a positive experience of taking part in a sporting activity. All members of sport can be involved in bringing PE to the community. Different events allow for progress of performance, leadership, and organization.

Sport England is responsible for delivering the governments sporting objectives. The key aims are to create: Active communities leading to greater independence Healthy communities contribution to more integrated health/social care Sustainable communities Start, Stay, Succeed Initiative

Start: Stay: Succeed: Grow: Sustain: Excel:

increase participation in sport create network of clubs, competitions etc, so people are continually involved talented performers have the chance to be successful opportunity increase number of participants keep people involved increase number of talented performers giving opportunities

Local facilities are also being used to support and encourage involvement in PE. Sport centres aim to provide and encourage community to take part by including special users, discounts, crche facilities and starting a club. Private clubs involve people to take part by including open days, school visits, organizing trips/events and advertising.

There are also CENTRES OF EXCELLENCE around the country, catering for various activities and skill levels. These provide top-class facilities. Universities providing this include oxford, Cambridge, durham, leeds, Cardiff and Loughborough. NATIONAL SPORT CENTRES are available for local communities as well as elite athletes. These are public, facilities are available for hire, courses are available and clubs are based at centres. YOUTH SPORT TRUST is a registered charity, aiming to support and develop young peoples PE and opportunities. TOP programmes are available for ages from 18 months to 18 years, and aim to provide sport opportunities. TOP Link: scheme gives experience to young people to be leaders in a variety of ways and take up different sport roles.

Active kids program: a person may collect Sainsburys vouchers. The school can then redeem these for sport equipment. This inspires matches and participation.

Key Terms: Sport England, PESSCL, QCA, Sport Centres, Centres of

Excellence, National Sports Centres, TOP programmes

1.1.3: Exercise and Fitness

Fitness: the ability to meet the demands of the environment Exercise: participation in an activity requiring physical effort, which exerts muscles in order to sustain/improve health and fitness. To do this, you should try to exercise 3-5 times a week, increase heart rate to 60% of MHR and keep heart rate at this level for no less than 20 minutes each session.

In order to be healthy, you have to be physically fit. But to be healthy you also need to be socially and mentally healthy. Health can be defined as: o A state of complete physical, mental and social well-being, and not just the absence of disease.

A lack of exercise can lead to: Weight increase: more calories taken in than burnt off Less Flexibility: if joints arent regularly moved, ability to move them to their fullest is lost Breathlessness: body loses ability to work for long periods of time Aerobic capacity reduced: bodys ability for gaseous exchange reduced Loss of strength: reduced stress on muscles makes them flaccid and weak.

Health related fitness (HRF) Cardiovascul ar fitness Muscular Strength

Description

Skill Related Fitness (SRF) Agility

Description

Ability to exercise whole body for long periods of time (stamina) Amount of force a muscle can exert against a resistance. Helps sportspeople hit, tackle & throw. Ability to use voluntary muscles many times without getting tired. Helps sprint or repeat actions. Range of movement possible at a joint. Helps performers stretch and reach further. Percentage of body weight, which is fat, muscle or bone. Helps sportspeople depending on their sport.

Ability to change position of body quickly with control.

Balance

Ability to retain centre of mass above base of support when stationary or moving.

Muscular endurance

Coordinatio n

Ability to use two or more body parts together, e.g. when having to control a ball.

Flexibility

Power

Ability to use strength at speed. Power = strength X speed

Body Composition

Reaction

Time between presentation of a stimulus and the onset of a movement. Differential rate at which and individual is able to perform a movement or cover a distance in a period of time or how quickly an individual can move.

Speed

A good performance relies on each of these components of skill related fitness coming into play at the right time and to the right degree. Sporting activities rely on different combinations of SRF. HRF components can have a bearing on the effectiveness of SRF, e.g.: o o o o Cardiovascular fitness if this is good, then it leads to quicker reactions and ability to apply power. Muscular strength if this is good, it allows a performer to use power and speed. Muscular endurance if this is good, it allows a performer to execute skills accurately and effectively. It helps coordination and balance. Flexibility if this is good, it allows one to be more agile, apply greater power and complete an activity with greater speed.

Key Terms: exercise, heart rate, anaerobic, aerobic, cardiovascular fitness,

cardiorespiratory, muscular strength, muscular endurance, flexibility, body composition, skill-related fitness, agility, balance, coordination, power, reaction time, speed


1.1.4a: Physical Activity: Training principles and Goal Setting

The principles of training are the rules to follow when undertaking physical activity programmes to improve fitness:

Principle of Training Specificity

Description
Understanding the needs of the game and event. This then means that training should be matched to the needs of the sporting activity to improve fitness. Progressively working harder over a set period of time. Gradually increasing the stress on the body as it adapts to the exercise training levels. This helps bring HR into the target zone. Having the body working at a greater rate than normal. Eventually, as a performer reaches their target zone, they should reach the VO2 Maximum, i.e. the limit of oxygen uptake. Leads to breathlessness. Any adaptation that takes place as a result of training will be lost if you stop training. If you take a break or stop training enough, you will lose fitness. BUT there must be a balance between exercise, and rest and recovery, as otherwise this can lead to injury.

Progression

Overload

Reversibility

Tedium Avoidance Individual Need

Avoiding boredom by ensuring that the activity is most enjoyable, e.g. by using different methods of training and different exercises. As everyones fitness levels differ, systematic training must take into account the individual needs, i.e. exercise related to each person based on age, gender, fitness, and sport for which training. The number of times an exercise is undertaken in a week. The more times, the more often body is put under stress. The level of difficulty of an exercise, e.g. your HR may show you this. How long a session lasts. Often it is recommended to remain in the target zone for 20 minutes. The variety of training a performer undertakes to prevent boredom.

Frequency Intensity Time Type

GOAL SETTING is important; it lets a person set out staged and achievable goals that a coach/teacher can maintain. Goals can keep the performer working hard, giving a better chance to improve fitness. They can also mentally prepare the performer for an activity or competition.

Reaching goals indicates progress of training. Knowing the stages gives an element of control to the performer. Short term goals: Long term goals: Often set in training programmes and act as incentives to train hard. these targets are often the culmination of several training programmes and often lead to a competition or final event.

Goals need to be SMART:

S - specific

M - measurable

A - achievable

R - realistic

T - time bound

Key Terms: FITT, minimum level of fitness, reversibility, Goal setting,
SMART, performance, systematic training, progressive overload, specificity, individual needs, rest, recovery, target zone, VO2 Max

1.1.4b: Physical Activity: Assessing fitness & developing a PEP

PAR-Q stands for Physical Activity Readiness Questionnaire. This is usually the first step to assessing personal suitability and readiness for exercise. Questions may concern: Heart trouble Chest pains Feeling faint/dizzy Blood pressure Bone/joint problems Effects of exercising on bones/joints Age and present activity Any known reasons why a specific programme should not be followed

cardiovascular fitness. Stages of Performed in short, fast bursts of energy where heart cannot supply enough oxygen to muscles. Improves ability of training muscles to train without enough oxygen when lactic acid is produced. involve the WARM UP, MAIN ACTIVITY & COOL DOWN:

When exercise is steady and not too fast, so the heart can supply enough oxygen to the muscles. This improves

Warm Up: Whole body exercise to raise heart rate and body temperature. Stretching to prepare muscles, ligaments and joints.
Involves performing a series of exercises in a special order called a circuit. Each activity takes place at a station. It can be designed to improve speed, agility and coordination, Involves working for a sustained period of time without rest. It improves cardiovascular fitness. Involves using another sport or activity. Happens when an athlete trains in a different environment, which can be used t help with different types of fitness. Or speed play training involves varying your speed and the type of terrain over which you run, walk, cycle or ski. It improves aerobic and anaerobic fitness. Involves alternating between periods of hard exercise and rest. It improves speed and muscular endurance. Uses weights to provide resistance to the muscles. It improves muscular strength, muscular endurance and power. Is aerobic training high above sea level, where oxygen levels are lower. It is used to increase aerobic fitness quickly.

Practising skills and techniques to be used in the session.

Main Activity: Fitness training: linked to repeated technique work Skill development: drills or team practices Modified or Conditioned Games

Cool Down: Light exercises to help remove CO2, lactic acid and other waste products. Gentle stretching to prevent muscle soreness and stiffness later.

PEP stands for Personal Exercise Plan. It is a series of exercises put together for a particular person. The sessions follow all guidelines of the principles of training to make them safe and suitable for the performer. To be effective, the PEP should be performed regularly and over a period of weeks. It is very important to also ensure that you continually apply the principles of training such as progressive overload to ensure that the PEP is having the maximum effect. Heres the basic method of forming the basis to your PEP:

1. What is the purpose of the PEP? Is it for general health, rehabilitation, sportspecific, etc. 2. Plan the programme by choosing a method of training best suited to your sport or the above purpose. 3. Look at the individual and consider the current fitness test results. Which exercise do they prefer? Do they like training alone or with a group? 4. Review the program over a period of time, and apply the SPORTI FITT principles of sport. Vary the type of exercise, increase intensity and increase time exercising.

A PEP can be used to achieve health related components of fitness, and improve skill-related components of fitness. Its important to do the following: - Train 3-5 times a week - At least 20 minutes duration each - Be able to bring the heart rate above 60% of the max (target zone)

It is important to know what we can do to test health related and skill related fitness:

FITNESS TESTS

Health Related Components

Cardiovascular endurance: coopers 12-minute run test; Harvard step test Muscular endurance; treadmill test Muscular strength; hand grip strength test Flexibility; sit and reach flexibility test

Skill Related Components - Agility; Illinois agility test - Balance; standing stork test - Coordination; three ball juggle - Power/explosive strength; sergeant jump vertical; standing board jump - Reaction time; ruler drop test - Speed; 30-metre sprint

Heart rate changes according to the level of activity undertaken. There are three stages when the heart rate indicates the level of exercise and fitness: %L.Resting %L.Working %L.Recovery

The target zone is always 60-80% of Maximum Heart Rate (MHR), which can be calculated as 220 age, e.g. if youre 16 years old, MHR is 204 beats per minute.

Key Terms: PAR-Q,

Methods of Training, Interval, Oxygen Debt, Continuous, Training threshold, Circuit, Weights, Fartlek, Cross, PEP

1.1.5: Your personal health and well-being

Food does the following: Provides energy Helps our body grow Repairs injured tissue Contributes to good general health

The balance of diet, work and rest reduces the risk of health problems such as: Heart disease Stroke High blood pressure High cholesterol Stress

There are many factors that change the energy requirements of people. The more exercise a person undertakes, the more fuel is required. At different stages of life, greater or lesser levels of energy are needed: 15 year old boys: 11,500kJ (2700 kcal) 15 year old girls: 8,800 kJ (2100 kcal) Adult men: 10,500 kJ (2500 kcal) Adult women: 8400 kJ (2000 kcal) Older men: 8800 kJ (2100 kcal) Older women: 8000 kJ (1900 kcal)

The lowest form of energy required is called the basal metabolic rate. Each sport has a different energy requirement depending on length of activity, intensity of activity and level of opponent. Each food has an energy value, which can be calculated in Joules or Calories.

We all need to eat a balanced diet to maintain good health. It is vital that athletes have all the nutrients they need to help them perform at their best. There are 7 components (food types) in a balanced diet: Food type Carbohydrates How does it help? Provides quick energy. 60% of our diet should comprise 'carbs'. Provides slow energy. 25% of our diet should be fat. When do we need it in sport? Running. Athletes in training will eat more 'carbs'. Marathon runners will 'load' before the event. Walking and low impact exercise - it produces energy too slowly to be used when working hard. Where do we get it? Pasta, cereals and potatoes Oils, dairy products, nuts and fish

Fats NB Unsaturated fats are healthy. Too much saturated fat from animal products can lead to heart disease.

Protein

Builds and repairs muscle. We only need 15% of our diet to be protein. Helps the body work. Helps concentration.

When training hard and recovering from injury. Power athletes such as weight lifters will eat more protein. Staying calm, making quick decisions

Meat, pulses and fish

Vitamins eg A - for vision B - for energy production and stress reduction C - to keep skin healthy D - to help bones and teeth Minerals eg Calcium - to strengthen bones Iodine - for energy production Iron - prevents fatigue

Fresh fruit and vegetable s

Helps release energy from food. Helps decision making

When training hard and competing

Fruit, vegetable s and fish

Food type Fibre

How does it help? Can't be digested. Fills you up and keeps you 'regular' Maintains fluid levels

When do we need it in sport? Healthy digestion, (no constipation) helps in sport. Also helps with weight control.

Where do we get it? Fresh fruit, vegetable s and wholegrai n cereals The tap! It's all you need most of the time.

Water

Whenever you sweat. It prevents dehydration

The seven types of food are divided into the following:

%L.Macro nutrients: carbs, fats, protein; present in LARGE amounts %L.Micro nutrients: vitamins, minerals; found in SMALL amounts %L.Water: is in all food in bulk

%L.Fibre: keeps digestive system active & lowers cholesterol

Blood shunting: redistribution of cardiac output, i.e. distribution of oxygenated blood around the body depending on demand. Carbohydrate loading: eating lots of carbs, to build up a store of glycogen in the liver which is then used for energy. High protein diet: eating lots of protein for loss of weight and repairing of injured tissue.

Diet and hydration before, during and after exercise:

1. 2. 3. 4. 5. 6. 7.

Lack of water leads to dehydration!

Week before: complex carbs and build up of glycogen 3-4 days before: small snacks every 2-3 hrs, high carbs and small protein Morning: high complex carbs, low fat, protein and fibre Pre competition: carbs for energy Just before competition: small amount of fast absorbing carbs During competition: take in carb drinks and carbs between matches After competition: drink fluids to rehydrate, small amounts of carbs

Key Terms: Balanced diet, Basal Metabolic Rate (BMR), Netwon, Energy Drinks,
Carbohydrate loading, High-protein diet, Blood Shunting