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Gcse workbook[1]

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The document provides information on various body systems including: - The cardiovascular system including parts and effects of exercise, drugs, diet and rest - The respiratory system including parts and effects of exercise, drugs and diet - The muscular system including muscles, effects of exercise, drugs, rest and diet, and injuries - The skeletal system including bones, functions, effects of exercise, drugs, rest and diet, injuries, and joints It also discusses topics like nutrition, weight management, performance enhancing substances, and injury risks.

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1.1.1 Define Health_____________________________________________________________________________ Define Fitness_____________________________________________________________________________ Social Benefits of exercise 1. _________________________________________________________________ 2. _________________________________________________________________ 3. _________________________________________________________________ Physical Benefits of exercise 1. _________________________________________________________________ 2. _________________________________________________________________ 3. _________________________________________________________________ Mental Benefits of exercise 1. _________________________________________________________________ 2. _________________________________________________________________ 3. _________________________________________________________________ How can participation in physical activity stimulate the following? Cooperation______________________________________________________________________________________________ ________________________________________________________________________________________________________ Competition______________________________________________________________________________________________ ________________________________________________________________________________________________________ Physical Challenge_________________________________________________________________________________________________ _________________________________________________________________________________________________________ Aesthetic Appreciation______________________________________________________________________________________________ _________________________________________________________________________________________________________ The development of friends and social mixing___________________________________________________________________________________________________ _________________________________________________________________________________________________________ Explain the role of serotonin_________________________________________________________________________________
1.1.2 6 areas of influence on participation in physical activity – identify what comes under each category (e.g. role models) PEOPLE _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ IMAGE _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ CULTURAL _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ RESOURCES _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ HEALTH AND WELLBEING _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ SOCIO-ECONOMIC _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Explain how the following can keep a person involved in physical activity Volunteer________________________________________________________________________________________________ ________________________________________________________________________________________________________ Official___________________________________________________________________________________________________ _________________________________________________________________________________________________________ Leader___________________________________________________________________________________________________ _________________________________________________________________________________________________________ Draw the sports participation pyramid and explain each stage
1.1.2 Explain the following key initiatives and what they hope to achieve TOP programme _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Active Kids _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Centres of Excellence _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Explain the roles of the following agencies Sport England _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Youth Sport Trust _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ National governing bodies (e.g. FA, RFU) _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________
1.1.3 Define Exercise____________________________________________________________________________________________ HEALTH RELATED COMPONENTS Muscular Strength – definition = _____________________________________________________________________________ Sporting example__________________________________________________________________________________________ Muscular Endurance – definition = ____________________________________________________________________________ Sporting example__________________________________________________________________________________________ Body Composition – definition = ______________________________________________________________________________ Sporting example__________________________________________________________________________________________ Flexibility – definition = _____________________________________________________________________________________ Sporting example__________________________________________________________________________________________ Cardiovascular Fitness – definition = __________________________________________________________________________ Sporting example__________________________________________________________________________________________ SKILL RELATED COMPONENTS Agility – definition = ________________________________________________________________________________________ Sporting example__________________________________________________________________________________________ Balance – definition = ______________________________________________________________________________________ Sporting example__________________________________________________________________________________________ Coordination – definition = __________________________________________________________________________________ Sporting example__________________________________________________________________________________________ Power – definition = _______________________________________________________________________________________ Sporting example__________________________________________________________________________________________ Reaction Time – definition = _________________________________________________________________________________ Sporting example__________________________________________________________________________________________ Speed – definition = ________________________________________________________________________________________ Sporting example__________________________________________________________________________________________
1.1.4 Describe a PAR-Q and it’s use. _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Name the fitness test for the following components Muscular Strength_________________________________________________________________________________________ Muscular Endurance_______________________________________________________________________________________ Body Composition_________________________________________________________________________________________ Flexibility________________________________________________________________________________________________ Cardiovascular Fitness______________________________________________________________________________________ Agility___________________________________________________________________________________________________ Balance__________________________________________________________________________________________________ Coordination______________________________________________________________________________________________ Power___________________________________________________________________________________________________ Reaction Time_____________________________________________________________________________________________ Speed___________________________________________________________________________________________________ PRINCIPLES OF TRAINING For each of the following describe the principle then explain how it can be applied to a training programme Rest and Recovery – description______________________________________________________________________________ Application_______________________________________________________________________________________________ Individual Needs – description________________________________________________________________________________ Application_______________________________________________________________________________________________ Progressive Overload – description____________________________________________________________________________ Application_______________________________________________________________________________________________ Specificity – description_____________________________________________________________________________________ Application_______________________________________________________________________________________________ Reversibility – description___________________________________________________________________________________ Application_______________________________________________________________________________________________ FITT – description__________________________________________________________________________________________ Application_______________________________________________________________________________________________
METHODS OF TRAINING Circuit Training Description_______________________________________________________________________________________________ Who would use it__________________________________________________________________________________________ Which components does it develop____________________________________________________________________________ Advantages_______________________________________________________________________________________________ Disadvantages_____________________________________________________________________________________________ Cross Training Description_______________________________________________________________________________________________ Who would use it__________________________________________________________________________________________ Which components does it develop____________________________________________________________________________ Advantages_______________________________________________________________________________________________ Disadvantages_____________________________________________________________________________________________ Continuous Training Description_______________________________________________________________________________________________ Who would use it__________________________________________________________________________________________ Which components does it develop____________________________________________________________________________ Advantages_______________________________________________________________________________________________ Disadvantages_____________________________________________________________________________________________ Weight Training Description_______________________________________________________________________________________________ Who would use it__________________________________________________________________________________________ Which components does it develop____________________________________________________________________________ Advantages_______________________________________________________________________________________________ Disadvantages_____________________________________________________________________________________________ Interval Training Description_______________________________________________________________________________________________ Who would use it__________________________________________________________________________________________ Which components does it develop____________________________________________________________________________ Advantages_______________________________________________________________________________________________ Disadvantages_____________________________________________________________________________________________
Fartlek Training Description_______________________________________________________________________________________________ Who would use it__________________________________________________________________________________________ Which components does it develop____________________________________________________________________________ Advantages_______________________________________________________________________________________________ Disadvantages_____________________________________________________________________________________________ GOAL SETTING Explain the importance of goal setting to improved performance _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Define each section of SMART targets Specific__________________________________________________________________________________________________ Measurable_______________________________________________________________________________________________ Achievable_______________________________________________________________________________________________ Realistic__________________________________________________________________________________________________ Time Bound_______________________________________________________________________________________________ Describe Maximum Heart Rate________________________________________________________________________________ Describe Resting Heart Rate__________________________________________________________________________________ Describe Recovery Rate_____________________________________________________________________________________ Describe Working Heart Rate_________________________________________________________________________________ Describe the Aerobic Training Zone and it’s use to a performer _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Describe the Anaerobic Training Zone and it’s use to a performer _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Describe Thresholds of training _________________________________________________________________________________________________________ _________________________________________________________________________________________________________
1.1.5 Describe the recommended calorie intake of the following people and explain why Retired Person_____________________________________________________________________________________________ 15 year old boy____________________________________________________________________________________________ 35 year old woman_________________________________________________________________________________________ Carbohydrates Examples________________________________________________________________________________________________ Need for_________________________________________________________________________________________________ Fats Examples_________________________________________________________________________________________________ Need for_________________________________________________________________________________________________ Proteins Examples_________________________________________________________________________________________________ Need for_________________________________________________________________________________________________ Vitamins Examples________________________________________________________________________________________________ Need for_________________________________________________________________________________________________ Minerals Examples_________________________________________________________________________________________________ Need for_________________________________________________________________________________________________ Fibre Examples_________________________________________________________________________________________________ Need for_________________________________________________________________________________________________ Water Examples_________________________________________________________________________________________________ Need for_________________________________________________________________________________________________ Describe the role of energy drinks_____________________________________________________________________________ Describe carbo-loading _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________
1.2.1 SOMATOTYPES Describe Endomorph – give sporting examples and characteristics _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Describe Ectomorph – give sporting examples and characteristics _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Describe Mesomorph – give sporting examples and characteristics _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Define the following terms and explain how each might affect performance OVERWEIGHT _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ OVERFAT _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ OBESE _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ UNDERWEIGHT _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ ANOREXIC _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Define Optimum Weight_____________________________________________________________________________________ How can it be effected__________________________________________________________________________________________________ _________________________________________________________________________________________________________ What impact may it have on performance______________________________________________________________________________________________ _________________________________________________________________________________________________________
Effects of smoking on health___________________________________________________________________________________________________ ________________________________________________________________________________________________________ Effects of smoking on performance______________________________________________________________________________________________ _________________________________________________________________________________________________________ Effects of alcohol on health___________________________________________________________________________________________________ ________________________________________________________________________________________________________ Effects of alcohol on performance______________________________________________________________________________________________ _________________________________________________________________________________________________________ NARCOTIC ANALGESICS Reasons for use____________________________________________________________________________________________ Side effects_______________________________________________________________________________________________ ANABOLIC STEROIDS Reasons for use____________________________________________________________________________________________ Side effects_______________________________________________________________________________________________ DIURETICS Reasons for use____________________________________________________________________________________________ Side effects_______________________________________________________________________________________________ STIMULANTS Reasons for use____________________________________________________________________________________________ Side effects_______________________________________________________________________________________________ PEPTIDE HORMONES Reasons for use____________________________________________________________________________________________ Side effects_______________________________________________________________________________________________ BETA-BLOCKERS Reasons for use____________________________________________________________________________________________ Side effects_______________________________________________________________________________________________ List some risks associated with sporting activity and how the risk is reduced e.g. balanced competition to ensure fairness _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________
1.2.2 – Cardiovascular System Label each section of the system Explain the role of each section Superior Vena Cava – Right Atrium – Tricuspid Valve – Right Ventricle – Semi Lunar Valve – Pulmonary Artery – Lungs – Pulmonary Vein – Left Atrium – Mitral Valve – Left Ventricle – Aortic Valve – Aorta – Septum –
Define the following Cardiac Output____________________________________________________________________________________________ Stroke Volume____________________________________________________________________________________________ IMMEDIATE AND SHORT TERM EFFECTS OF EXERCISE ON THE CARDIOVASCULAR SYSTEM 1________________________________________________________________________________________________________ 2________________________________________________________________________________________________________ 3________________________________________________________________________________________________________ 4________________________________________________________________________________________________________ 5________________________________________________________________________________________________________ 6________________________________________________________________________________________________________ LONG TERM EFFECTS OF EXERCISE ON THE CARDIOVASCULAR SYSTEM 1________________________________________________________________________________________________________ 2________________________________________________________________________________________________________ 3________________________________________________________________________________________________________ 4________________________________________________________________________________________________________ 5________________________________________________________________________________________________________ 6________________________________________________________________________________________________________ Describe the effects of DRUGS on the cardiovascular system _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Describe the effects of REST on the cardiovascular system _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Describe the effects of DIET on the cardiovascular system _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Explain blood pressure and how it is affected _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________
1.2.3 – Respiratory System Label each section of the system Explain the role of each section Nasal passages – Mouth – Trachea – Bronchi – Bronchioles – Alveoli – Intercostal muscles – Diaphragm – Capillaries –
Define the following Tidal Volume____________________________________________________________________________________________ Vital Capacity____________________________________________________________________________________________ Vo2 Max________________________________________________________________________________________________ Oxygen Debt_____________________________________________________________________________________________ IMMEDIATE AND SHORT TERM EFFECTS OF EXERCISE ON THE RESPIRATORY SYSTEM 1________________________________________________________________________________________________________ 2________________________________________________________________________________________________________ 3________________________________________________________________________________________________________ 4________________________________________________________________________________________________________ 5________________________________________________________________________________________________________ 6________________________________________________________________________________________________________ LONG TERM EFFECTS OF EXERCISE ON THE RESPIRATORY SYSTEM 1________________________________________________________________________________________________________ 2________________________________________________________________________________________________________ 3________________________________________________________________________________________________________ 4________________________________________________________________________________________________________ 5________________________________________________________________________________________________________ 6________________________________________________________________________________________________________ Describe the effects of DRUGS on the respiratory system _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Describe the effects of DIET on the respiratory system _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________
1.2.4 – Muscular System Label the diagram below Give a DETAILED sporting example of where each muscle is used TRAPEZIUS________________________________________________________________________________________________ DELTOID_________________________________________________________________________________________________ PECTORALS_______________________________________________________________________________________________ ABDOMINALS_____________________________________________________________________________________________ LATISSIMUS DORSI_________________________________________________________________________________________ BICEPS___________________________________________________________________________________________________ TRICEPS__________________________________________________________________________________________________ QUADRICEPS______________________________________________________________________________________________ HAMSTRINGS_____________________________________________________________________________________________ GLUTEALS________________________________________________________________________________________________ GASTROCNEMIUS__________________________________________________________________________________________
Explain the following terms ANTAGONIST______________________________________________________________________________________________ AGONIST/PRIME MOVER____________________________________________________________________________________ ANTAGONISTIC PAIR________________________________________________________________________________________ ORIGIN___________________________________________________________________________________________________ INSERTION________________________________________________________________________________________________ IMMEDIATE AND SHORT TERM EFFECTS OF EXERCISE ON THE MUSCULAR SYSTEM 1________________________________________________________________________________________________________ 2________________________________________________________________________________________________________ 3________________________________________________________________________________________________________ 4________________________________________________________________________________________________________ 5________________________________________________________________________________________________________ 6________________________________________________________________________________________________________ LONG TERM EFFECTS OF EXERCISE ON THE MUSCULAR SYSTEM 1________________________________________________________________________________________________________ 2________________________________________________________________________________________________________ 3________________________________________________________________________________________________________ 4________________________________________________________________________________________________________ 5________________________________________________________________________________________________________ 6________________________________________________________________________________________________________ DESCRIBE MUSCLE INJURIES/EFFECTS AND TREATMENTS Strain____________________________________________________________________________________________________ Treatment________________________________________________________________________________________________ Atrophy__________________________________________________________________________________________________ Treatment________________________________________________________________________________________________ Describe the effects of DRUGS on the muscular system _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Describe the effects of REST on the muscular system _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Describe the effects of DIET on the muscular system _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________
1.2.5 – The Skeletal System Label the diagram below Give a DETAILED sporting example of where the following bones are used VERTEBRAE_______________________________________________________________________________________________ ULNA____________________________________________________________________________________________________ FEMUR___________________________________________________________________________________________________ PHALANGES (TOES)___________________________________________________________________________________________________ PHALANGES (FINGERS)________________________________________________________________________________________________ HUMERUS________________________________________________________________________________________________ CRANIUM________________________________________________________________________________________________ PATELLA_________________________________________________________________________________________________ FIBULA__________________________________________________________________________________________________ STERNUM________________________________________________________________________________________________
List the 5 functions of the skeleton 1___________________________________________ 2___________________________________________ 3___________________________________________ 4___________________________________________ 5___________________________________________ IMMEDIATE AND SHORT TERM EFFECTS OF EXERCISE ON THE SKELETAL SYSTEM 1________________________________________________________________________________________________________ 2________________________________________________________________________________________________________ 3________________________________________________________________________________________________________ LONG TERM EFFECTS OF EXERCISE ON THE SKELETAL SYSTEM 1________________________________________________________________________________________________________ 2________________________________________________________________________________________________________ 3________________________________________________________________________________________________________ DESCRIBE SKELETAL INJURIES/EFFECTS AND TREATMENTS Sprain___________________________________________________________________________________________________ Treatment________________________________________________________________________________________________ Tennis Elbow______________________________________________________________________________________________ Treatment________________________________________________________________________________________________ Dislocation_______________________________________________________________________________________________ Greenstick fracture_________________________________________________________________________________________ Compound fracture________________________________________________________________________________________ Simple fracture____________________________________________________________________________________________ Stress fracture____________________________________________________________________________________________ Describe the effects of DRUGS on the skeletal system _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Describe the effects of REST on the skeletal system _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Describe the effects of DIET on the skeletal system _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________
Name the types of joint and give an example of where they are found _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Give 2 sporting examples of the following joint types HINGE JOINT Example 1 _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Example 2 _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ BALL AND SOCKET JOINT Example 1 _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Example 2 _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Describe the following movements Flexion___________________________________________________________________________________________________ Sporting example__________________________________________________________________________________________ Extension_________________________________________________________________________________________________ Sporting example__________________________________________________________________________________________ Rotation__________________________________________________________________________________________________ Sporting example__________________________________________________________________________________________ Abduction________________________________________________________________________________________________ Sporting example__________________________________________________________________________________________ Adduction________________________________________________________________________________________________ Sporting example__________________________________________________________________________________________

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Gcse workbook[1]

  • 1. 1.1.1 Define Health_____________________________________________________________________________ Define Fitness_____________________________________________________________________________ Social Benefits of exercise 1. _________________________________________________________________ 2. _________________________________________________________________ 3. _________________________________________________________________ Physical Benefits of exercise 1. _________________________________________________________________ 2. _________________________________________________________________ 3. _________________________________________________________________ Mental Benefits of exercise 1. _________________________________________________________________ 2. _________________________________________________________________ 3. _________________________________________________________________ How can participation in physical activity stimulate the following? Cooperation______________________________________________________________________________________________ ________________________________________________________________________________________________________ Competition______________________________________________________________________________________________ ________________________________________________________________________________________________________ Physical Challenge_________________________________________________________________________________________________ _________________________________________________________________________________________________________ Aesthetic Appreciation______________________________________________________________________________________________ _________________________________________________________________________________________________________ The development of friends and social mixing___________________________________________________________________________________________________ _________________________________________________________________________________________________________ Explain the role of serotonin_________________________________________________________________________________
  • 2. 1.1.2 6 areas of influence on participation in physical activity – identify what comes under each category (e.g. role models) PEOPLE _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ IMAGE _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ CULTURAL _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ RESOURCES _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ HEALTH AND WELLBEING _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ SOCIO-ECONOMIC _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Explain how the following can keep a person involved in physical activity Volunteer________________________________________________________________________________________________ ________________________________________________________________________________________________________ Official___________________________________________________________________________________________________ _________________________________________________________________________________________________________ Leader___________________________________________________________________________________________________ _________________________________________________________________________________________________________ Draw the sports participation pyramid and explain each stage
  • 3. 1.1.2 Explain the following key initiatives and what they hope to achieve TOP programme _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Active Kids _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Centres of Excellence _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Explain the roles of the following agencies Sport England _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Youth Sport Trust _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ National governing bodies (e.g. FA, RFU) _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________
  • 4. 1.1.3 Define Exercise____________________________________________________________________________________________ HEALTH RELATED COMPONENTS Muscular Strength – definition = _____________________________________________________________________________ Sporting example__________________________________________________________________________________________ Muscular Endurance – definition = ____________________________________________________________________________ Sporting example__________________________________________________________________________________________ Body Composition – definition = ______________________________________________________________________________ Sporting example__________________________________________________________________________________________ Flexibility – definition = _____________________________________________________________________________________ Sporting example__________________________________________________________________________________________ Cardiovascular Fitness – definition = __________________________________________________________________________ Sporting example__________________________________________________________________________________________ SKILL RELATED COMPONENTS Agility – definition = ________________________________________________________________________________________ Sporting example__________________________________________________________________________________________ Balance – definition = ______________________________________________________________________________________ Sporting example__________________________________________________________________________________________ Coordination – definition = __________________________________________________________________________________ Sporting example__________________________________________________________________________________________ Power – definition = _______________________________________________________________________________________ Sporting example__________________________________________________________________________________________ Reaction Time – definition = _________________________________________________________________________________ Sporting example__________________________________________________________________________________________ Speed – definition = ________________________________________________________________________________________ Sporting example__________________________________________________________________________________________
  • 5. 1.1.4 Describe a PAR-Q and it’s use. _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Name the fitness test for the following components Muscular Strength_________________________________________________________________________________________ Muscular Endurance_______________________________________________________________________________________ Body Composition_________________________________________________________________________________________ Flexibility________________________________________________________________________________________________ Cardiovascular Fitness______________________________________________________________________________________ Agility___________________________________________________________________________________________________ Balance__________________________________________________________________________________________________ Coordination______________________________________________________________________________________________ Power___________________________________________________________________________________________________ Reaction Time_____________________________________________________________________________________________ Speed___________________________________________________________________________________________________ PRINCIPLES OF TRAINING For each of the following describe the principle then explain how it can be applied to a training programme Rest and Recovery – description______________________________________________________________________________ Application_______________________________________________________________________________________________ Individual Needs – description________________________________________________________________________________ Application_______________________________________________________________________________________________ Progressive Overload – description____________________________________________________________________________ Application_______________________________________________________________________________________________ Specificity – description_____________________________________________________________________________________ Application_______________________________________________________________________________________________ Reversibility – description___________________________________________________________________________________ Application_______________________________________________________________________________________________ FITT – description__________________________________________________________________________________________ Application_______________________________________________________________________________________________
  • 6. METHODS OF TRAINING Circuit Training Description_______________________________________________________________________________________________ Who would use it__________________________________________________________________________________________ Which components does it develop____________________________________________________________________________ Advantages_______________________________________________________________________________________________ Disadvantages_____________________________________________________________________________________________ Cross Training Description_______________________________________________________________________________________________ Who would use it__________________________________________________________________________________________ Which components does it develop____________________________________________________________________________ Advantages_______________________________________________________________________________________________ Disadvantages_____________________________________________________________________________________________ Continuous Training Description_______________________________________________________________________________________________ Who would use it__________________________________________________________________________________________ Which components does it develop____________________________________________________________________________ Advantages_______________________________________________________________________________________________ Disadvantages_____________________________________________________________________________________________ Weight Training Description_______________________________________________________________________________________________ Who would use it__________________________________________________________________________________________ Which components does it develop____________________________________________________________________________ Advantages_______________________________________________________________________________________________ Disadvantages_____________________________________________________________________________________________ Interval Training Description_______________________________________________________________________________________________ Who would use it__________________________________________________________________________________________ Which components does it develop____________________________________________________________________________ Advantages_______________________________________________________________________________________________ Disadvantages_____________________________________________________________________________________________
  • 7. Fartlek Training Description_______________________________________________________________________________________________ Who would use it__________________________________________________________________________________________ Which components does it develop____________________________________________________________________________ Advantages_______________________________________________________________________________________________ Disadvantages_____________________________________________________________________________________________ GOAL SETTING Explain the importance of goal setting to improved performance _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Define each section of SMART targets Specific__________________________________________________________________________________________________ Measurable_______________________________________________________________________________________________ Achievable_______________________________________________________________________________________________ Realistic__________________________________________________________________________________________________ Time Bound_______________________________________________________________________________________________ Describe Maximum Heart Rate________________________________________________________________________________ Describe Resting Heart Rate__________________________________________________________________________________ Describe Recovery Rate_____________________________________________________________________________________ Describe Working Heart Rate_________________________________________________________________________________ Describe the Aerobic Training Zone and it’s use to a performer _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Describe the Anaerobic Training Zone and it’s use to a performer _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Describe Thresholds of training _________________________________________________________________________________________________________ _________________________________________________________________________________________________________
  • 8. 1.1.5 Describe the recommended calorie intake of the following people and explain why Retired Person_____________________________________________________________________________________________ 15 year old boy____________________________________________________________________________________________ 35 year old woman_________________________________________________________________________________________ Carbohydrates Examples________________________________________________________________________________________________ Need for_________________________________________________________________________________________________ Fats Examples_________________________________________________________________________________________________ Need for_________________________________________________________________________________________________ Proteins Examples_________________________________________________________________________________________________ Need for_________________________________________________________________________________________________ Vitamins Examples________________________________________________________________________________________________ Need for_________________________________________________________________________________________________ Minerals Examples_________________________________________________________________________________________________ Need for_________________________________________________________________________________________________ Fibre Examples_________________________________________________________________________________________________ Need for_________________________________________________________________________________________________ Water Examples_________________________________________________________________________________________________ Need for_________________________________________________________________________________________________ Describe the role of energy drinks_____________________________________________________________________________ Describe carbo-loading _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________
  • 9. 1.2.1 SOMATOTYPES Describe Endomorph – give sporting examples and characteristics _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Describe Ectomorph – give sporting examples and characteristics _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Describe Mesomorph – give sporting examples and characteristics _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Define the following terms and explain how each might affect performance OVERWEIGHT _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ OVERFAT _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ OBESE _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ UNDERWEIGHT _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ ANOREXIC _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Define Optimum Weight_____________________________________________________________________________________ How can it be effected__________________________________________________________________________________________________ _________________________________________________________________________________________________________ What impact may it have on performance______________________________________________________________________________________________ _________________________________________________________________________________________________________
  • 10. Effects of smoking on health___________________________________________________________________________________________________ ________________________________________________________________________________________________________ Effects of smoking on performance______________________________________________________________________________________________ _________________________________________________________________________________________________________ Effects of alcohol on health___________________________________________________________________________________________________ ________________________________________________________________________________________________________ Effects of alcohol on performance______________________________________________________________________________________________ _________________________________________________________________________________________________________ NARCOTIC ANALGESICS Reasons for use____________________________________________________________________________________________ Side effects_______________________________________________________________________________________________ ANABOLIC STEROIDS Reasons for use____________________________________________________________________________________________ Side effects_______________________________________________________________________________________________ DIURETICS Reasons for use____________________________________________________________________________________________ Side effects_______________________________________________________________________________________________ STIMULANTS Reasons for use____________________________________________________________________________________________ Side effects_______________________________________________________________________________________________ PEPTIDE HORMONES Reasons for use____________________________________________________________________________________________ Side effects_______________________________________________________________________________________________ BETA-BLOCKERS Reasons for use____________________________________________________________________________________________ Side effects_______________________________________________________________________________________________ List some risks associated with sporting activity and how the risk is reduced e.g. balanced competition to ensure fairness _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________
  • 11. 1.2.2 – Cardiovascular System Label each section of the system Explain the role of each section Superior Vena Cava – Right Atrium – Tricuspid Valve – Right Ventricle – Semi Lunar Valve – Pulmonary Artery – Lungs – Pulmonary Vein – Left Atrium – Mitral Valve – Left Ventricle – Aortic Valve – Aorta – Septum –
  • 12. Define the following Cardiac Output____________________________________________________________________________________________ Stroke Volume____________________________________________________________________________________________ IMMEDIATE AND SHORT TERM EFFECTS OF EXERCISE ON THE CARDIOVASCULAR SYSTEM 1________________________________________________________________________________________________________ 2________________________________________________________________________________________________________ 3________________________________________________________________________________________________________ 4________________________________________________________________________________________________________ 5________________________________________________________________________________________________________ 6________________________________________________________________________________________________________ LONG TERM EFFECTS OF EXERCISE ON THE CARDIOVASCULAR SYSTEM 1________________________________________________________________________________________________________ 2________________________________________________________________________________________________________ 3________________________________________________________________________________________________________ 4________________________________________________________________________________________________________ 5________________________________________________________________________________________________________ 6________________________________________________________________________________________________________ Describe the effects of DRUGS on the cardiovascular system _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Describe the effects of REST on the cardiovascular system _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Describe the effects of DIET on the cardiovascular system _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Explain blood pressure and how it is affected _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________
  • 13. 1.2.3 – Respiratory System Label each section of the system Explain the role of each section Nasal passages – Mouth – Trachea – Bronchi – Bronchioles – Alveoli – Intercostal muscles – Diaphragm – Capillaries –
  • 14. Define the following Tidal Volume____________________________________________________________________________________________ Vital Capacity____________________________________________________________________________________________ Vo2 Max________________________________________________________________________________________________ Oxygen Debt_____________________________________________________________________________________________ IMMEDIATE AND SHORT TERM EFFECTS OF EXERCISE ON THE RESPIRATORY SYSTEM 1________________________________________________________________________________________________________ 2________________________________________________________________________________________________________ 3________________________________________________________________________________________________________ 4________________________________________________________________________________________________________ 5________________________________________________________________________________________________________ 6________________________________________________________________________________________________________ LONG TERM EFFECTS OF EXERCISE ON THE RESPIRATORY SYSTEM 1________________________________________________________________________________________________________ 2________________________________________________________________________________________________________ 3________________________________________________________________________________________________________ 4________________________________________________________________________________________________________ 5________________________________________________________________________________________________________ 6________________________________________________________________________________________________________ Describe the effects of DRUGS on the respiratory system _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Describe the effects of DIET on the respiratory system _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________
  • 15. 1.2.4 – Muscular System Label the diagram below Give a DETAILED sporting example of where each muscle is used TRAPEZIUS________________________________________________________________________________________________ DELTOID_________________________________________________________________________________________________ PECTORALS_______________________________________________________________________________________________ ABDOMINALS_____________________________________________________________________________________________ LATISSIMUS DORSI_________________________________________________________________________________________ BICEPS___________________________________________________________________________________________________ TRICEPS__________________________________________________________________________________________________ QUADRICEPS______________________________________________________________________________________________ HAMSTRINGS_____________________________________________________________________________________________ GLUTEALS________________________________________________________________________________________________ GASTROCNEMIUS__________________________________________________________________________________________
  • 16. Explain the following terms ANTAGONIST______________________________________________________________________________________________ AGONIST/PRIME MOVER____________________________________________________________________________________ ANTAGONISTIC PAIR________________________________________________________________________________________ ORIGIN___________________________________________________________________________________________________ INSERTION________________________________________________________________________________________________ IMMEDIATE AND SHORT TERM EFFECTS OF EXERCISE ON THE MUSCULAR SYSTEM 1________________________________________________________________________________________________________ 2________________________________________________________________________________________________________ 3________________________________________________________________________________________________________ 4________________________________________________________________________________________________________ 5________________________________________________________________________________________________________ 6________________________________________________________________________________________________________ LONG TERM EFFECTS OF EXERCISE ON THE MUSCULAR SYSTEM 1________________________________________________________________________________________________________ 2________________________________________________________________________________________________________ 3________________________________________________________________________________________________________ 4________________________________________________________________________________________________________ 5________________________________________________________________________________________________________ 6________________________________________________________________________________________________________ DESCRIBE MUSCLE INJURIES/EFFECTS AND TREATMENTS Strain____________________________________________________________________________________________________ Treatment________________________________________________________________________________________________ Atrophy__________________________________________________________________________________________________ Treatment________________________________________________________________________________________________ Describe the effects of DRUGS on the muscular system _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Describe the effects of REST on the muscular system _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Describe the effects of DIET on the muscular system _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________
  • 17. 1.2.5 – The Skeletal System Label the diagram below Give a DETAILED sporting example of where the following bones are used VERTEBRAE_______________________________________________________________________________________________ ULNA____________________________________________________________________________________________________ FEMUR___________________________________________________________________________________________________ PHALANGES (TOES)___________________________________________________________________________________________________ PHALANGES (FINGERS)________________________________________________________________________________________________ HUMERUS________________________________________________________________________________________________ CRANIUM________________________________________________________________________________________________ PATELLA_________________________________________________________________________________________________ FIBULA__________________________________________________________________________________________________ STERNUM________________________________________________________________________________________________
  • 18. List the 5 functions of the skeleton 1___________________________________________ 2___________________________________________ 3___________________________________________ 4___________________________________________ 5___________________________________________ IMMEDIATE AND SHORT TERM EFFECTS OF EXERCISE ON THE SKELETAL SYSTEM 1________________________________________________________________________________________________________ 2________________________________________________________________________________________________________ 3________________________________________________________________________________________________________ LONG TERM EFFECTS OF EXERCISE ON THE SKELETAL SYSTEM 1________________________________________________________________________________________________________ 2________________________________________________________________________________________________________ 3________________________________________________________________________________________________________ DESCRIBE SKELETAL INJURIES/EFFECTS AND TREATMENTS Sprain___________________________________________________________________________________________________ Treatment________________________________________________________________________________________________ Tennis Elbow______________________________________________________________________________________________ Treatment________________________________________________________________________________________________ Dislocation_______________________________________________________________________________________________ Greenstick fracture_________________________________________________________________________________________ Compound fracture________________________________________________________________________________________ Simple fracture____________________________________________________________________________________________ Stress fracture____________________________________________________________________________________________ Describe the effects of DRUGS on the skeletal system _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Describe the effects of REST on the skeletal system _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Describe the effects of DIET on the skeletal system _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________
  • 19. Name the types of joint and give an example of where they are found _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Give 2 sporting examples of the following joint types HINGE JOINT Example 1 _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Example 2 _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ BALL AND SOCKET JOINT Example 1 _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Example 2 _________________________________________________________________________________________________________ _________________________________________________________________________________________________________ Describe the following movements Flexion___________________________________________________________________________________________________ Sporting example__________________________________________________________________________________________ Extension_________________________________________________________________________________________________ Sporting example__________________________________________________________________________________________ Rotation__________________________________________________________________________________________________ Sporting example__________________________________________________________________________________________ Abduction________________________________________________________________________________________________ Sporting example__________________________________________________________________________________________ Adduction________________________________________________________________________________________________ Sporting example__________________________________________________________________________________________