pe sg revision activities and the body

Physical Education Physical Education DepartmentDepartment

Standard GradeStandard Grade

ActivitiesActivities

1.1. Types of activitiesTypes of activities2.2. Activities-different rolesActivities-different roles3.3. Equipment for activitiesEquipment for activities4.4. Rules and codes of conductRules and codes of conduct5.5. Scoring systemsScoring systems6.6. Tactics and strategiesTactics and strategies7.7. Being creative in activitiesBeing creative in activities8.8. Size and shapeSize and shape9.9. Adapting activitiesAdapting activities

1. Types of activities1. Types of activities

Activities can be:Activities can be:

IndividualIndividual

OROR

TeamTeam


Individual activities can be performed Individual activities can be performed by one person, for example, table by one person, for example, table

tennis tennis

OrOr

Individual activities can be performed Individual activities can be performed totally alone, for example, golftotally alone, for example, golf


A team may consist of only two people A team may consist of only two people as in ice dancing.as in ice dancing.

HoweverHowever

A team may have many members, as A team may have many members, as in rugby unionin rugby union

Individual Individual activityactivity

Totally aloneTotally alone Pistol Pistol shooting, shooting, archeryarchery

‘‘on my own’on my own’ Squash, Squash, wrestlingwrestling

Team activityTeam activity2,3 or 4 team-2,3 or 4 team-matesmates

Badminton Badminton doubles, 4 doubles, 4 man man bobsleighbobsleigh

Lots of team Lots of team matesmates

Lacrosse, Lacrosse, association association football, football,


Activities can be competitive or non-Activities can be competitive or non-competitive.competitive.

A A competitivecompetitive activity is a contest involving activity is a contest involving two or more rivals. Each rival tries to win.two or more rivals. Each rival tries to win.

A A non-competitivenon-competitive activity involves activity involves performers who take part for self-performers who take part for self-satisfaction (sense of achievement, thrill, satisfaction (sense of achievement, thrill, fitness, enjoyment, etc)fitness, enjoyment, etc)

1. Types of activities1. Types of activitiesContests are either:Contests are either:

Directly competitiveDirectly competitiveYou have a direct bearing or influence on You have a direct bearing or influence on

what your opponent does.what your opponent does.

OROR

Indirectly competitiveIndirectly competitiveYour performance does not affect the Your performance does not affect the

performance of your opponentperformance of your opponent

Type of activityType of activity ExampleExample DescriptionDescription

11 Individual non-Individual non-competitivecompetitive

JoggingJogging Alone; a self-satisfying activity, Alone; a self-satisfying activity, often for fitness reasonsoften for fitness reasons

22 Individual directly Individual directly competitivecompetitive

JudoJudo ‘‘1 v1’, a ‘combat’ activity, 1 v1’, a ‘combat’ activity, involving hands on contactinvolving hands on contact

33 Individual indirectly Individual indirectly competitivecompetitive

OrienteeringOrienteering Alone, absolutely powerless to Alone, absolutely powerless to affect the performance of affect the performance of competitorscompetitors

44 Team non-Team non-competitivecompetitive

Hill walkingHill walking For safety reasons, go with at least For safety reasons, go with at least one companion; a self satisfying one companion; a self satisfying activityactivity

55 Team directly Team directly competitivecompetitive

HockeyHockey ’’11 v 11’, can play tactically, can 11 v 11’, can play tactically, can attack and defend; a ‘versus’ attack and defend; a ‘versus’ activityactivity

66 Team indirectly Team indirectly competitivecompetitive

4 x 100m relay4 x 100m relay 4 in a team, must stay in lane, only 4 in a team, must stay in lane, only way to win is by running faster way to win is by running faster than the oppositionthan the opposition

2-Different Roles2-Different Roles

Throughout the Standard Grade course Throughout the Standard Grade course you will adopt a variety of roles other you will adopt a variety of roles other

than ‘performer’than ‘performer’

HelperHelper

GymnasticsGymnastics I Supported my partner’s hips in a headstand, I Supported my partner’s hips in a headstand, until she was balanceduntil she was balanced

VolleyballVolleyball I fed the ball accurately and repeatedly for I fed the ball accurately and repeatedly for my partner to dig passmy partner to dig pass

Associated Associated FootballFootball

I provided ‘passive opposition’ in a ‘3 v 1’ I provided ‘passive opposition’ in a ‘3 v 1’ coaching grid exercisecoaching grid exercise

TennisTennis I used a skills checklist to note my partners I used a skills checklist to note my partners performance and suggested ways to make it performance and suggested ways to make it betterbetter

Team-Team-matemate

OpponentOpponent

Rugby UnionRugby Union I bound together with 2 team mates to form I bound together with 2 team mates to form the front row of a scrum. Working as a unit the front row of a scrum. Working as a unit with our scrum half, we managed to retain with our scrum half, we managed to retain possession of the ball.possession of the ball.

Table TennisTable Tennis I played the ball with a variety of shots, I played the ball with a variety of shots, angles and spins, making my shots difficult angles and spins, making my shots difficult for my opponent to return.for my opponent to return.

OfficialOfficial HockeyHockey I refereed a 10 minute game. I blew for free I refereed a 10 minute game. I blew for free hits when the rules were broken.hits when the rules were broken.

BasketballBasketball I timed a basketball match, stopping the clock I timed a basketball match, stopping the clock every time the ball went out of play.every time the ball went out of play.

BadmintonBadminton I scored a game of badminton, awarding a I scored a game of badminton, awarding a point only when the rally was won by the point only when the rally was won by the serverserver

3-Equipment for 3-Equipment for activitiesactivities

There are two main reasons why the There are two main reasons why the wearing of proper clothing, footwear or wearing of proper clothing, footwear or equipment is important:equipment is important:

Be safeBe safe

ANDAND

To help your performanceTo help your performance


SAFETYSAFETY

In some activities you In some activities you mustmust wear certain items for wear certain items for safety, for example, a batsman’s leg pads in safety, for example, a batsman’s leg pads in cricket.cricket.

In other activities some items are only In other activities some items are only recommended, recommended, for example. A mouth guard in for example. A mouth guard in rugby.rugby.

Some people need very special equipment to be Some people need very special equipment to be safe, for example, a hockey goal keepersafe, for example, a hockey goal keeper


HELPING PERFORMANCEHELPING PERFORMANCE

Improvements in the design of equipment have helped both Improvements in the design of equipment have helped both beginners and world champions. For example:beginners and world champions. For example:

Reducing the weightReducing the weight of a piece of equipment but of a piece of equipment but maintaining its power. This has been achieved in sports maintaining its power. This has been achieved in sports like golf and tennis where clubs and rackets are now made like golf and tennis where clubs and rackets are now made from graphite.from graphite.

Improving gripImproving grip or friction to improve a skill or speed; for or friction to improve a skill or speed; for example, goalkeepers’ gloves or running shoesexample, goalkeepers’ gloves or running shoes

Reducing frictionReducing friction (improving slide or glide); for example (improving slide or glide); for example skiing. Much work has gone into the design and skiing. Much work has gone into the design and maintenance of skis to make you go faster. A wide range of maintenance of skis to make you go faster. A wide range of waxes is available; they are applied to the ski sole to aid waxes is available; they are applied to the ski sole to aid speed and control according to the snow conditionsspeed and control according to the snow conditions

4.Rules and codes of 4.Rules and codes of conductconduct

A competitor in shot putt must A competitor in shot putt must begin and end his putt within a begin and end his putt within a specified area ( the ‘circle’). He specified area ( the ‘circle’). He is not allowed to overstep the is not allowed to overstep the kick board at the front of the kick board at the front of the circle. The shot must be pushed, circle. The shot must be pushed, not thrown, must land within a not thrown, must land within a specified scoring area, and must specified scoring area, and must be identical to all other shots be identical to all other shots used by all the competitors.used by all the competitors.

What effect does rules like What effect does rules like these have on this activitythese have on this activity

These rules ensure that all These rules ensure that all competitors have an equal competitors have an equal chance of winningchance of winning

4-Rules and codes of 4-Rules and codes of conductconduct

In football when a attacker is In football when a attacker is ‘brought down’ by a defenders ‘brought down’ by a defenders unfair tackle.unfair tackle.

Why will the referee stop playWhy will the referee stop play??

The defender has made an illegal The defender has made an illegal challenge, preventing the challenge, preventing the attacker from being successful.attacker from being successful.

Why does the rule like this existWhy does the rule like this exist??

To keep the activity as safe as To keep the activity as safe as possible for all performers-illegal possible for all performers-illegal challenges often cause injurychallenges often cause injury


Shaping activitiesShaping activities

In netball only the goal shooter and the goal attack In netball only the goal shooter and the goal attack players are allowed to shoot. Only the goal players are allowed to shoot. Only the goal keeper and the goal defence players are allowed keeper and the goal defence players are allowed to defend in the circle.to defend in the circle.

What effect does this rule have on the gameWhat effect does this rule have on the game??

It shapes the game, by preventing the scoring area It shapes the game, by preventing the scoring area from being crowded. Attacking situation are from being crowded. Attacking situation are therefore always 2 v 2therefore always 2 v 2


Codes of conductCodes of conduct

A code of conduct gives details of how A code of conduct gives details of how an individual or team should behave. an individual or team should behave. A code of conduct, which may be A code of conduct, which may be unwritten, stresses good behaviour. unwritten, stresses good behaviour. Performers ho fail to follow the code Performers ho fail to follow the code are sad to be badly behaved or are sad to be badly behaved or unsportsmanlike.unsportsmanlike.

5-Scoring Systems5-Scoring SystemsThere are two types There are two types

of scoring systems:of scoring systems:

Objective ScoringObjective Scoring

OR OR

Subjective ScoringSubjective Scoring

5-Scoring Systems5-Scoring SystemsObjectiveObjective

In objective scoring, a number value is either In objective scoring, a number value is either counted or measured.counted or measured.

Goals, points, runs and strokes can all be Goals, points, runs and strokes can all be counted. counted.

Time is measured by a stopwatch; distance Time is measured by a stopwatch; distance and height are measured by tape measure; and height are measured by tape measure;

and weight is measured in scales. and weight is measured in scales.

Objective scoring is based on factObjective scoring is based on fact..

5-Scoring Systems5-Scoring SystemsSubjective ScoringSubjective Scoring

In subjective scoring, judges score a In subjective scoring, judges score a performance out of a possible maximum.performance out of a possible maximum.

They compare the actual performance to a They compare the actual performance to a perfect performanceperfect performance

Any mistake is penalised by the deduction of Any mistake is penalised by the deduction of

marks.marks.

Subjective scoring is based on opinion.Subjective scoring is based on opinion.

Different scoring Different scoring measurementsmeasurements

MeasurementsMeasurements High score bestHigh score best Low score bestLow score best

11 DistanceDistance Long jumpLong jump

22 GoalsGoals HandballHandball

33 Subjective Subjective pointspoints

GymnasticsGymnastics

44 StrokesStrokes GolfGolf

55 RunsRuns CricketCricket

66 WeightWeight Weight liftingWeight lifting

77 Objective pointsObjective points TennisTennis

88 TimeTime 5,000m5,000m

99 HeightHeight Pole vaultPole vault

6-Tactics and strategies6-Tactics and strategies

In all competitive activities, the aim is to win.In all competitive activities, the aim is to win.

Competitors hope to make the most of their Competitors hope to make the most of their own strengths whilst exploiting the own strengths whilst exploiting the weaknesses of the opposition.weaknesses of the opposition.

A variety of tactics and strategies can be used A variety of tactics and strategies can be used to outwit and outmanoeuvre opponents.to outwit and outmanoeuvre opponents.

Before the activity begins, most competitors Before the activity begins, most competitors have a ‘game-plan’ in mind. A game plan have a ‘game-plan’ in mind. A game plan can be adapted during play or at official can be adapted during play or at official stoppages.stoppages.

6-Tactics and strategies6-Tactics and strategies

Examples:Examples:

In racket games, a player tries to make his In racket games, a player tries to make his opponent move in order to create space for a opponent move in order to create space for a winning shot.winning shot.

In target activities, for example bowls. The players In target activities, for example bowls. The players don’t always play to ‘hit the target’ A player can don’t always play to ‘hit the target’ A player can prevent an opponent from having a clear route by prevent an opponent from having a clear route by intentionally playing a short ‘blocker’ bowl. Also, intentionally playing a short ‘blocker’ bowl. Also, a bowl delivered with force can be used to break a bowl delivered with force can be used to break up an opponents’ good position.up an opponents’ good position.

7-Being creative in activities7-Being creative in activities

What do these activities have in commonWhat do these activities have in common??

Each performer moves in response to a musical Each performer moves in response to a musical stimulusstimulus

The rehearsed actions are linked together to The rehearsed actions are linked together to form a routine of quality movementsform a routine of quality movements

Each performer uses his or her body as a means Each performer uses his or her body as a means of self expressionof self expression

The final performance is shaped by both the The final performance is shaped by both the music and the interpretation of it by the music and the interpretation of it by the performerperformer

If the activity is competitive, the scoring system If the activity is competitive, the scoring system will be subjectivewill be subjective

7-Being creative in 7-Being creative in activitiesactivities

All movement can be analysed in terms of weight, All movement can be analysed in terms of weight, time, flow and space. time, flow and space.

Weight-The degree of powerWeight-The degree of power

Firm movementFirm movement fine fine touchtouch

Time-How quickly an action is performedTime-How quickly an action is performed

SuddenSudden sustainedsustained

Flow-the way in which one action links to the nextFlow-the way in which one action links to the next

FreeFree BoundBound


Space-’where’ the action takes Space-’where’ the action takes placeplace

highhigh

ForwardForward

To the leftTo the left

BackwardsBackwards

to the rightto the right

deepdeep


WeightWeight TimeTime FlowFlow SpaceSpace

SoftSoft

LightLight

FirmFirm

DelicateDelicate

StrongStrong

HeavyHeavy

FastFast

HeldHeld

QuickQuick

SmoothSmooth

JerkyJerky

FluentFluent

StoppingStopping

HighHigh

SidewaysSideways

LowLow

WideWide

8-Size and Shape8-Size and ShapeClassifying body shapeClassifying body shape

The classification of body shape is known as The classification of body shape is known as somatotypingsomatotyping. A body shape is . A body shape is measured in terms of three features:measured in terms of three features:

Endomorphy (round)Endomorphy (round)

Mesomorphy (muscular)Mesomorphy (muscular)

Ectomorphy (lean and long)Ectomorphy (lean and long)

8-Size and Shape8-Size and ShapeEndomorphEndomorph

A stock body; large and round; a short, thick neck; A stock body; large and round; a short, thick neck; short arms and legs; considerable body fat.short arms and legs; considerable body fat.

MesomorphMesomorph

A muscular body; strongly build; broad chest and A muscular body; strongly build; broad chest and shoulder; very muscular arms and legs; little body shoulder; very muscular arms and legs; little body

fatfat

EctomorphEctomorph

A narrow body; wiry muscles; tall and thin; spindly A narrow body; wiry muscles; tall and thin; spindly arms and legs; little body fatarms and legs; little body fat

9-Adapting Activities9-Adapting ActivitiesAdapting activities (Example)Adapting activities (Example)Association footballAssociation football

The playing areaThe playing areaThe full-size pitch can be divided into smaller pitches. For The full-size pitch can be divided into smaller pitches. For

example, the halfway line conveniently splits the pitch into two example, the halfway line conveniently splits the pitch into two –both games can be played ‘across’ the pitch at the same –both games can be played ‘across’ the pitch at the same time.time.

The equipmentThe equipmentYounger players should use a smaller, lighter ball: a size 3 or 4 Younger players should use a smaller, lighter ball: a size 3 or 4

instead of the adult size 5. Young goalkeepers have difficulty instead of the adult size 5. Young goalkeepers have difficulty making saves in adult goals. Smaller goals are better; the making saves in adult goals. Smaller goals are better; the posts are closer together and the crossbar is lower.posts are closer together and the crossbar is lower.

The playing seasonThe playing seasonAlthough the weather cannot be changed, the playing season Although the weather cannot be changed, the playing season

can. Association football is one of Britain’s traditional winter can. Association football is one of Britain’s traditional winter games ( August to May). If youngsters played from April to games ( August to May). If youngsters played from April to October, the worst of the British winter weather would be October, the worst of the British winter weather would be avoided.avoided.

9-Adapting Activities9-Adapting ActivitiesContinued:Continued:

The rulesThe rulesYounger players only need basic rules. Complex rules would Younger players only need basic rules. Complex rules would

confuse them and prevent the game from flowing. For confuse them and prevent the game from flowing. For example, youngsters can play without offside.example, youngsters can play without offside.

Number of playersNumber of playersThe adult game has 22 players. Therefore, on average, a The adult game has 22 players. Therefore, on average, a

player touches the ball once every 22 times. If youngsters player touches the ball once every 22 times. If youngsters play a small sided, e.g. ‘3v3’, ‘4v4’ or ‘5v5’. Each player play a small sided, e.g. ‘3v3’, ‘4v4’ or ‘5v5’. Each player should touch the ball more often, This leads to skills being should touch the ball more often, This leads to skills being mastered. There is also less chance of any player being left mastered. There is also less chance of any player being left out.out.

TimeTimeThe adult game has two halves of 45 minutes. It is more The adult game has two halves of 45 minutes. It is more

appropriate for youngsters to play a shorter game, perhaps appropriate for youngsters to play a shorter game, perhaps 2x25minutes.2x25minutes.

Standard Grade Standard Grade

The Body in ActionThe Body in Action

The Body in ActionThe Body in Action1.1. Fitness overviewFitness overview2.2. The skeletal and muscular systemsThe skeletal and muscular systems3.3. The cardio-respiratory systemsThe cardio-respiratory systems4.4. EnduranceEndurance5.5. Strength fitnessStrength fitness6.6. PowerPower7.7. SpeedSpeed8.8. FlexibilityFlexibility9.9. Preparing for actionPreparing for action

1. Fitness overview1. Fitness overview

What is fitness?What is fitness?

‘‘Being fit means being able to cope with the Being fit means being able to cope with the demands of your activitydemands of your activity’’

The type of fitness depends on the activity. One The type of fitness depends on the activity. One activity may require a lot of strength, for activity may require a lot of strength, for

example, shot putt. Another might need more example, shot putt. Another might need more cardio-respiratory endurance; for example, long-cardio-respiratory endurance; for example, long-

distance running.distance running.

The level of fitness you need depends on your The level of fitness you need depends on your reason for taking part-low lever for ‘enjoyment’ reason for taking part-low lever for ‘enjoyment’ and ‘meeting friends’, high level for ‘keeping fit’ and ‘meeting friends’, high level for ‘keeping fit’

and ‘competing at the top level’and ‘competing at the top level’

The Body in ActionThe Body in Action

Fitness FactorsFitness Factors

Health-related FitnessHealth-related Fitness

Skill related fitnessSkill related fitness

Cardio-respiratory Cardio-respiratory EnduranceEndurance

FlexibilityFlexibility Muscular enduranceMuscular endurance StrengthStrength

AgilityAgility BalanceBalance Co-ordinationCo-ordination Reaction timeReaction time speedspeed

The Body in ActionThe Body in ActionImproving FitnessImproving Fitness

To impress fitness a planned programme of training To impress fitness a planned programme of training is need. In any programme, you need to gradually is need. In any programme, you need to gradually work the body harder, more often and for longer work the body harder, more often and for longer

than it is used to. This is known as ‘overload’, and than it is used to. This is known as ‘overload’, and is based on three important principles of training:is based on three important principles of training:

IntensityIntensity

FrequencyFrequency

DurationDuration

The Body in ActionThe Body in ActionPrinciples of TrainingPrinciples of Training

FrequencyFrequencyDecide on how many training sessions you will Decide on how many training sessions you will

undertake each weekundertake each week

IntensityIntensityDecide how hard you will work during each training Decide how hard you will work during each training

sessionsession

DurationDurationDecided how long you will spend on each training Decided how long you will spend on each training

sessionsession

The Body in ActionThe Body in ActionOther principles Other principles

As you become stronger, your workload and work rate As you become stronger, your workload and work rate should be steadily increased to ensure you sill should be steadily increased to ensure you sill

overload the muscles. This is known as the principle overload the muscles. This is known as the principle of of progressionprogression..

In planning any programme, you will need to choose In planning any programme, you will need to choose exercises which suit the specific demands of the exercises which suit the specific demands of the

activity. This is known as the principle of activity. This is known as the principle of specificity.specificity.

What happens if you stop training?What happens if you stop training?

When you stop, you quickly lose your level of fitness. When you stop, you quickly lose your level of fitness. This is known as the principle of This is known as the principle of reversibility.reversibility.

2-The skeletal and 2-The skeletal and muscular systemsmuscular systems

Bones and musclesBones and muscles

The bones in the body form the skeletal system. This provides a The bones in the body form the skeletal system. This provides a framework for the body. This framework provides support for framework for the body. This framework provides support for muscles; it also protects vital organs. Together, the bones and muscles; it also protects vital organs. Together, the bones and muscles allow the body to move.muscles allow the body to move.

JointsJoints

Joints are where two or more bones meet. There are three types of Joints are where two or more bones meet. There are three types of joint:joint:

FixedFixed

Slightly movableSlightly movable

Freely movableFreely movable

The most common is the freely movable joint which allows movement The most common is the freely movable joint which allows movement in one or more directions.in one or more directions.


The freely movable jointThe freely movable joint

The freely movable joint is protected in The freely movable joint is protected in four ways.four ways.

1.1. Synovial fluid acts as a lubricant, Synovial fluid acts as a lubricant, reducing friction between the bones.reducing friction between the bones.

2.2. Cartilage, covering the ends of bones, Cartilage, covering the ends of bones, helps to reduce stress or strain by helps to reduce stress or strain by making the bone surface smoothmaking the bone surface smooth

3.3. The muscles which act on the joint The muscles which act on the joint help to make it stablehelp to make it stable

4.4. Ligaments hold the connecting bones Ligaments hold the connecting bones together, and prevent over-twisting together, and prevent over-twisting and over-stretching.and over-stretching.


The freely movable jointThe freely movable joint

The knee is a hinge joint-it can The knee is a hinge joint-it can only ‘open and close’ like the only ‘open and close’ like the hinge on a door. A skier makes hinge on a door. A skier makes good use of this hinge actiongood use of this hinge action

The shoulder is a ball and The shoulder is a ball and socket joint-it allows movement socket joint-it allows movement and rotation in all directions. A and rotation in all directions. A javelin thrower needs this range javelin thrower needs this range of movement in order to throw of movement in order to throw as far as possibleas far as possible


TendonsTendons A muscle for movement is known as a A muscle for movement is known as a

skeletal muscle. Each skeletal muscle is skeletal muscle. Each skeletal muscle is attached to a bone at one end, and to a attached to a bone at one end, and to a different bone at the other, by tendons.different bone at the other, by tendons.

Tendons play an important part in Tendons play an important part in movement. One tendon is attached to a movement. One tendon is attached to a bone that does not move. This point is bone that does not move. This point is known as the origin. The other tendon is known as the origin. The other tendon is attached to a bone which moves. This attached to a bone which moves. This point is known as the insertion. As a point is known as the insertion. As a muscle contracts, it shortens in length, muscle contracts, it shortens in length, pulling on the bone which moves.pulling on the bone which moves.


Movement can be explained Movement can be explained using the following example of using the following example of an arm bending. The muscles an arm bending. The muscles that causes the movement is that causes the movement is called a called a prime moverprime mover or or agonistagonist. Usually another . Usually another muscle works in the opposite muscle works in the opposite direction at the same time. direction at the same time. This muscle is known as the This muscle is known as the antagonist muscleantagonist muscle. In our . In our example, the biceps is the example, the biceps is the agonist and the triceps is the agonist and the triceps is the antagonist. Many skills are antagonist. Many skills are based on the way muscles can based on the way muscles can work together in pairs.work together in pairs.

3-Cardio-respiratory 3-Cardio-respiratory SystemSystem

Why is oxygen important?Why is oxygen important? Your body needs a regular supply of oxygen to Your body needs a regular supply of oxygen to

stay alivestay alive

Working muscles need energy which is supplied by Working muscles need energy which is supplied by oxygenoxygen

There is an increase in the amount of oxygen There is an increase in the amount of oxygen needed as an activity becomes more demandingneeded as an activity becomes more demanding

How does oxygen reach the musclesHow does oxygen reach the muscles??

The body’s respiratory and circulatory systems The body’s respiratory and circulatory systems work together to provide the muscles with oxygen. work together to provide the muscles with oxygen. This is known as the This is known as the oxygen transport systemoxygen transport system..


The respiratory systemThe respiratory system

The respiratory system consists of the breathing passages The respiratory system consists of the breathing passages from your nose to your lungs. from your nose to your lungs.

As you breathe in, oxygen in the air enters your lungs. As you breathe in, oxygen in the air enters your lungs.

There, oxygen is absorbed into your blood. It is carried all There, oxygen is absorbed into your blood. It is carried all around your body to your cells which need energy to live around your body to your cells which need energy to live and work.and work.

When your cells make energy, a waste product called When your cells make energy, a waste product called carbon dioxide is produced. This is carried by the blood carbon dioxide is produced. This is carried by the blood back to the lungs, and is removed from your body when back to the lungs, and is removed from your body when you breathe out.you breathe out.

Breathing is controlled automatically by the brain-you Breathing is controlled automatically by the brain-you breathe without thinking about it.breathe without thinking about it.


The circulatory systemThe circulatory system

The circulatory system consists of The circulatory system consists of the heart and the blood the heart and the blood vessels. It is continuous vessels. It is continuous systems through which the systems through which the blood flows around the body. blood flows around the body. Pulmonary circulation takes Pulmonary circulation takes blood from the heart to the blood from the heart to the lungs, and back to the heart. lungs, and back to the heart. Systematic circulation takes Systematic circulation takes blood from the heart, around blood from the heart, around the body and back to the heart.the body and back to the heart.


What is the main benefit of an improved What is the main benefit of an improved oxygen transport systemoxygen transport system??

With improvement, the body is more able to cope With improvement, the body is more able to cope with exercise. As a person becomes fitter, less with exercise. As a person becomes fitter, less effort is needed for the same amount of work.effort is needed for the same amount of work.

A regular programme of training will improve the A regular programme of training will improve the efficiency of the heart and lungs.efficiency of the heart and lungs.

One improvementOne improvement

The size of the heart will increase. As the body’s The size of the heart will increase. As the body’s pump becomes bigger, more blood can be pushed pump becomes bigger, more blood can be pushed along the vessels per beat (more blood=more along the vessels per beat (more blood=more oxygen)oxygen)

4-Endurance4-Endurance

There are two types of There are two types of endurance:endurance:

Cardio-respiratory Cardio-respiratory EnduranceEndurance

AndAnd

Muscular EnduranceMuscular Endurance

4-Endurance4-EnduranceCardio-respiratory EnduranceCardio-respiratory Endurance

Some performers need their whole body to Some performers need their whole body to work continuously-for example, a middle work continuously-for example, a middle distance athlete. distance athlete.

This is known as This is known as cardio-respiratory cardio-respiratory enduranceendurance because it makes extra because it makes extra demands on the heart (‘cardio’) and the demands on the heart (‘cardio’) and the lungs (‘respiratory’, from ‘respiration’) lungs (‘respiratory’, from ‘respiration’)

Whole-body work is ‘aerobic’-working with Whole-body work is ‘aerobic’-working with oxygen.oxygen.

4-Endurance4-EnduranceWhy is cardio-respiratory importantWhy is cardio-respiratory important??

Many games and sports involve a considerable amount of Many games and sports involve a considerable amount of running, often for long periods of time. Whole-body activity running, often for long periods of time. Whole-body activity like this needs a high level of cardio-respiratory endurance.like this needs a high level of cardio-respiratory endurance.

What are the benefits of an improved level of What are the benefits of an improved level of cardio-respiratory endurance?cardio-respiratory endurance?

You can work longer or harder before becoming exhaustedYou can work longer or harder before becoming exhausted

You can do the same amount of work with less effortYou can do the same amount of work with less effort

You recover from work more quicklyYou recover from work more quickly

4-Endurance4-EnduranceCardio-respiratory endurance can be improved through Cardio-respiratory endurance can be improved through

training.training.

The aim of the training programme is to improve the efficiency The aim of the training programme is to improve the efficiency of the heart and lungs. An efficient cardio-respiratory of the heart and lungs. An efficient cardio-respiratory system provides sufficient oxygen to match the demands of system provides sufficient oxygen to match the demands of the working muscles.the working muscles.

What are the results of trainingWhat are the results of training??

The lungs will be more effective-there is an increase in the The lungs will be more effective-there is an increase in the amount of air taken in each breath (vital capacity)amount of air taken in each breath (vital capacity)

The size of the heart will increase, allowing more blood to The size of the heart will increase, allowing more blood to be pumped per beat (stroke volume)be pumped per beat (stroke volume)

More oxygen will reach the muscles more quickly, allowing More oxygen will reach the muscles more quickly, allowing a person to work longer or harder (aerobic threshold)a person to work longer or harder (aerobic threshold)

4-Endurance4-EnduranceWhat happens if you do not have enough What happens if you do not have enough

energy to keep workingenergy to keep working??

If the amount or level of work is too demanding, you If the amount or level of work is too demanding, you become unable to supply the working muscles with enough become unable to supply the working muscles with enough oxygen. From this point onwards, you work oxygen. From this point onwards, you work anaerobicallyanaerobically--without a supply of oxygen. This lack of oxygen is known without a supply of oxygen. This lack of oxygen is known as ‘as ‘oxygen debtoxygen debt’’

As you work anaerobically, lactic acid builds up in the As you work anaerobically, lactic acid builds up in the muscles. This causes pain, and lessens the ability of the muscles. This causes pain, and lessens the ability of the muscles to contractmuscles to contract

The anaerobic system can be improved with training. An The anaerobic system can be improved with training. An improved anaerobic system makes a person more able to improved anaerobic system makes a person more able to cope with lactic acid and continue to work.cope with lactic acid and continue to work.

4-Endurance4-EnduranceImproving cardio-respiratoryImproving cardio-respiratoryBefore planning a training programme, Before planning a training programme,

decide on the level of fitness needed for decide on the level of fitness needed for your activity.your activity.

Work at a moderate level for long Work at a moderate level for long periodsperiods

A mix of moderate and higher levels of A mix of moderate and higher levels of activityactivity

A sustained period of intense activity.A sustained period of intense activity.

Aerobic training is based on working the Aerobic training is based on working the cardio-respiratory system in a more cardio-respiratory system in a more demanding way on a regular basis. Ti is demanding way on a regular basis. Ti is important to find out your ‘important to find out your ‘training zonetraining zone’’


Improving cardio-respiratory enduranceImproving cardio-respiratory enduranceFor example, the training zone for a 16 year old For example, the training zone for a 16 year old

would be worked out as follows:would be worked out as follows:

Max 220-16(age)=204Max 220-16(age)=20460% of 204=12260% of 204=12285% of 204=17385% of 204=173

The training zone is therefore from 122 up to 173 The training zone is therefore from 122 up to 173 beats per minute.beats per minute.

Cardio-respiratory endurance will improve if the Cardio-respiratory endurance will improve if the heart rate is raised into the training zone, and heart rate is raised into the training zone, and

kept there, for 20 minutes.kept there, for 20 minutes.

4-Endurance4-EnduranceThere are three main types of running training:There are three main types of running training:

Long continuous runningLong continuous runningThis can be increased gradually in terms of speed or distance. This can be increased gradually in terms of speed or distance.

It will provide the basis for aerobic endurance needed in It will provide the basis for aerobic endurance needed in many activities.many activities.

Varied pace runningVaried pace runningThis involves steady continuous running and a series of faster This involves steady continuous running and a series of faster

runs or sprints, and therefore combines aerobic and runs or sprints, and therefore combines aerobic and anaerobic endurance. This is known as ‘ anaerobic endurance. This is known as ‘ fartleckfartleck’ training.’ training.

Interval runningInterval runningThis involves a number of runs over specific distances in a This involves a number of runs over specific distances in a

certain tie, with only a short rest or recovery in between. certain tie, with only a short rest or recovery in between. Interval running can improve both aerobic and anaerobic Interval running can improve both aerobic and anaerobic

endurance.endurance.


Muscular EnduranceMuscular Endurance

Some performers need a Some performers need a muscle or a group of muscle or a group of muscles to work muscles to work continuously. This is continuously. This is known as known as muscular muscular enduranceendurance. .

For example, muscular For example, muscular endurance in the arms endurance in the arms and shoulders is needed and shoulders is needed in canoeing.in canoeing.


Improving muscular enduranceImproving muscular endurance

The more often you make a muscle perform, the less likely it The more often you make a muscle perform, the less likely it is to become exhausted. Overloading muscles will provide is to become exhausted. Overloading muscles will provide more oxygen, and gradually their ability to cope will more oxygen, and gradually their ability to cope will improve.improve.

Circuit training is a popular way of improving muscular Circuit training is a popular way of improving muscular endurance. A basic circuit has four, five or fix stations; a endurance. A basic circuit has four, five or fix stations; a full station has a maximum of ten.full station has a maximum of ten.

The exercises at each station should be appropriate to the The exercises at each station should be appropriate to the muscles groups used in the activity.muscles groups used in the activity.

The circuit may involve only ‘body weight’ exercises-0here, The circuit may involve only ‘body weight’ exercises-0here, the resistance is the body weight of the performer. the resistance is the body weight of the performer.

4-Endurance4-EnduranceContinued:Continued:

Four popular body weigh Four popular body weigh exercises are:exercises are:

Press upPress up

Step upStep up

Sit-upSit-up

dipsdips

Most circuits are based on time or numberMost circuits are based on time or number::

TimeTime Build up the time spent on each exerciseBuild up the time spent on each exercise

Reduce the rest time between each exerciseReduce the rest time between each exercise

Number 1Number 1 Find out the maximum number of repetitions you can do for each Find out the maximum number of repetitions you can do for each

exerciseexercise Follow a training programme, three sessions a week, three circuits Follow a training programme, three sessions a week, three circuits

each time, doing half-maximum repetitionseach time, doing half-maximum repetitions Regularly re-test to find out your maximum for each exercise (and Regularly re-test to find out your maximum for each exercise (and

therefore increase workload)therefore increase workload)

Number 2Number 2 Find out the maximum number of repetitions you can do for each Find out the maximum number of repetitions you can do for each

exercise.exercise. From this decided whether you follow the low, moderate or high From this decided whether you follow the low, moderate or high

level circuit (low to high number of repetitions)level circuit (low to high number of repetitions) Colour-coding is often used-for example, red=low, Colour-coding is often used-for example, red=low,

blue=moderate, and green=highblue=moderate, and green=high Regular re-test to find out if you can move up a levelRegular re-test to find out if you can move up a level

5-Strength5-Strength

““Strength is the Strength is the maximum amount of maximum amount of force a muscle, or force a muscle, or group of muscles, can group of muscles, can exert in a single effort. exert in a single effort. The amount of force The amount of force depends on the size of depends on the size of the muscle. The the muscle. The larger the muscle, the larger the muscle, the stronger it is.”stronger it is.”


Why is strength importantWhy is strength important??

All physical activities require a All physical activities require a performer to have some strength. performer to have some strength. However, strength is most important However, strength is most important when heavy weights need to be held, when heavy weights need to be held, lifted, carried or thrown. (sometimes lifted, carried or thrown. (sometimes the heavy weight can be the the heavy weight can be the performers own body, the body of a performers own body, the body of a partner or an opponent.)partner or an opponent.)


There are two types of contractionThere are two types of contraction

Isometric contraction Isometric contraction

Here, the working muscles contract to Here, the working muscles contract to hold the body still-no movement takes hold the body still-no movement takes place. For example, the handstand place. For example, the handstand positionposition

Isotonic contractionIsotonic contraction

Here, the working muscles produce body Here, the working muscles produce body movement as they contract and relax. movement as they contract and relax. For example, a press-up involves the For example, a press-up involves the bending and straightening of the arms bending and straightening of the arms (flexion and extension of the elbow (flexion and extension of the elbow joint) joint)


How can muscle strength be improvedHow can muscle strength be improved??

A training programme can be devised to improve A training programme can be devised to improve strength in most major muscle groups. strength in most major muscle groups.

Any programme will be based on progressive Any programme will be based on progressive resistance.resistance.

Here, you overload the working muscle by placing Here, you overload the working muscle by placing a resistance, usually a weight or load, against it. a resistance, usually a weight or load, against it. This resistance is gradually increased as the This resistance is gradually increased as the muscle becomes stronger.muscle becomes stronger.

5-Strength5-StrengthWhat types of strength training are thereWhat types of strength training are there??

Isotmetric exercisesIsotmetric exercises

This involves a series of static exercises where This involves a series of static exercises where muscles are held tense and still; for example, a muscles are held tense and still; for example, a

person hanging on a bar. Isometric exercising is person hanging on a bar. Isometric exercising is rare today.rare today.

Isotonic exercisesIsotonic exercises

It is now thought better to follow a programme of It is now thought better to follow a programme of exercises which are similar in action to the activity exercises which are similar in action to the activity

for which the performer is training. These for which the performer is training. These exercises are known as isotonic exercises. They exercises are known as isotonic exercises. They

involve specially designed weight machines or free involve specially designed weight machines or free standing weights.standing weights.

5-Strength5-StrengthContinued:Continued:

Weight machines are expensive but safe. They Weight machines are expensive but safe. They include exercises to develop a wide range of include exercises to develop a wide range of muscle groups.muscle groups.

IsokineticsIsokinetics

The latest weight machines have been developed to The latest weight machines have been developed to control the speed of the exercise. They can vary control the speed of the exercise. They can vary the resistance throughout the full range of the resistance throughout the full range of movement to maintain the same muscle tensionmovement to maintain the same muscle tension

Free standing weightsFree standing weights

Free standing weights are more limited and take time Free standing weights are more limited and take time to assemble. A partner is needed for safety to assemble. A partner is needed for safety reasons.reasons.

5-Strength5-StrengthHow do you plan a strength training How do you plan a strength training

programme?programme?

Decide which muscle groups you wish to make strongerDecide which muscle groups you wish to make stronger Select the type of training programme to be usedSelect the type of training programme to be used Select the exercises to be usedSelect the exercises to be used

A strength programme should be based on high workloads (resistances) A strength programme should be based on high workloads (resistances) and few repetitions. All programmes need the following:and few repetitions. All programmes need the following:

Name……………………….Name……………………….Workload (70-80% of your maximum capacity)Workload (70-80% of your maximum capacity)Repetitions ( between 4 and 6)Repetitions ( between 4 and 6)Sets (build up to at least 4)Sets (build up to at least 4)Exercises (begin with 3 or 4)Exercises (begin with 3 or 4)

Each session should last at least 30 minutes. If you do three sessions a Each session should last at least 30 minutes. If you do three sessions a week, you should see a significant improvement in eight weeks. week, you should see a significant improvement in eight weeks. Plan a rest day between each sessionPlan a rest day between each session


What is ‘speed’ strength?What is ‘speed’ strength?

Strength is an important part of power. Strength is an important part of power. Power can be described as ‘fast strength’.Power can be described as ‘fast strength’.

When working on a strength programme, When working on a strength programme, the speed of each contraction can vary. the speed of each contraction can vary. Sometimes this depends on the muscle Sometimes this depends on the muscle group being used. The slower the group being used. The slower the repetition, the more effective it becomes repetition, the more effective it becomes in improving strength. In exercising, you in improving strength. In exercising, you may find it helpful to work at the same may find it helpful to work at the same speed as that used when performing a speed as that used when performing a specific skill.specific skill.

6-Power6-PowerWhat is power?What is power?

““Power is the combination of strength and speed. Power is the combination of strength and speed. Power is increased by using more strength or Power is increased by using more strength or speedspeed””

Explosive powerExplosive power is when you use your maximum is when you use your maximum (or near maximum) strength and speed.(or near maximum) strength and speed.

Why is power important in physical activities?Why is power important in physical activities?

Power is needed to perform many physical skills. Power is needed to perform many physical skills. The main sources of power in the body are the The main sources of power in the body are the working muscles of the arms in legs.working muscles of the arms in legs.

6-Power6-Power

Power is needed:Power is needed:

To push a performer as To push a performer as fast, as high or as far as fast, as high or as far as possiblepossible

To hit, kick or throw an To hit, kick or throw an object or implement as object or implement as fast or as far as possiblefast or as far as possible

6-Power6-PowerImproving your powerImproving your power

Power can be improved by undertaking a Power can be improved by undertaking a training programme. This would include training programme. This would include speed work and exercises to improve the speed work and exercises to improve the strength of muscles.strength of muscles.

Measuring powerMeasuring power

Tests have been designed to assess power, Tests have been designed to assess power, for example, a standing long jump for example, a standing long jump measures leg power.measures leg power.

7-Speed7-Speed

What is speed?What is speed?

““Speed means being able to cover a Speed means being able to cover a distance or perform a movement distance or perform a movement in a short timein a short time””

For a sprinter, this can involve the For a sprinter, this can involve the whole body.whole body.

For others, only part of the body is For others, only part of the body is used. For example, a cricketer used. For example, a cricketer must pull his bowling arm forward must pull his bowling arm forward very quickly.very quickly.

7-Speed7-SpeedWhy is speed important?Why is speed important?

In many activities, speed is necessary to perform certain skills. In many activities, speed is necessary to perform certain skills. In many team games, short bursts of near maximum speed In many team games, short bursts of near maximum speed

are often needed.are often needed.

Reaction timeReaction time

Reaction time is an important part of speed: it is the length of Reaction time is an important part of speed: it is the length of time from the cue to the first muscular contraction in time from the cue to the first muscular contraction in

response. For example a sprinter explodes out of the blocks response. For example a sprinter explodes out of the blocks on hearing the sound of the gun.on hearing the sound of the gun.

Improving reaction timeImproving reaction time

Reaction time can best be improved by practising in situations Reaction time can best be improved by practising in situations identical or similar to the activity e.g. a series of sprint startsidentical or similar to the activity e.g. a series of sprint starts

7-Speed7-SpeedYour running speed depends on a number of factors:Your running speed depends on a number of factors:

Range of movement in ankles, hips and shouldersRange of movement in ankles, hips and shoulders

Strength of muscles (quadricepts, gluteals and Strength of muscles (quadricepts, gluteals and gastrocnemius)gastrocnemius)

Stride length and frequency of stridesStride length and frequency of strides

Correct techniqueCorrect technique

Force exerted by leading legForce exerted by leading leg

Ability of muscles to cope with build-up of lactic Ability of muscles to cope with build-up of lactic acidacid

7-Speed7-SpeedSpeed can be improved through training. It could Speed can be improved through training. It could

include:include:

A programme of strength training. This A programme of strength training. This strengthens the leg muscles, which allows them to strengthens the leg muscles, which allows them to contract at a faster rate.contract at a faster rate.

A programme of aerobic and anaerobic exercises. A programme of aerobic and anaerobic exercises. An individual is asked to work for extended periods An individual is asked to work for extended periods at near maximum. This increases muscular at near maximum. This increases muscular endurance, allowing the muscles to improve their endurance, allowing the muscles to improve their ability to cope with a build-up of lactic acid.ability to cope with a build-up of lactic acid.

A programme of flexibility exercises. This A programme of flexibility exercises. This improves flexibility of ankles, hips and shouldersimproves flexibility of ankles, hips and shoulders

8-Flexibility8-FlexibilityWhat is flexibilityWhat is flexibility??

““Flexibility is the range of Flexibility is the range of movement across a joint. This movement across a joint. This gymnast has a poor range of gymnast has a poor range of movement across his hip jointsmovement across his hip joints””

What type of flexibility is What type of flexibility is being demonstratedbeing demonstrated??

They gymnast shows They gymnast shows staticstatic flexibility, he is attempting to flexibility, he is attempting to move into, then hold, a fixed move into, then hold, a fixed positionposition..

8-Flexibility8-Flexibility

The other type of flexibility is The other type of flexibility is dynamicdynamic flexibility. flexibility.

Dynamic flexibility is different Dynamic flexibility is different from static flexibility because from static flexibility because the action being performed is the action being performed is fast and is not held for any fast and is not held for any time.time.

For example, a karate For example, a karate competitor needs to be able to competitor needs to be able to kick up high and fast. He needs kick up high and fast. He needs dynamic flexibility instead of dynamic flexibility instead of static flexibilitystatic flexibility

8-Flexibility8-FlexibilityTwo other activities requiring flexibility are:Two other activities requiring flexibility are:

Activity 1Activity 1

In rugby, dynamic flexibility in the hips is very In rugby, dynamic flexibility in the hips is very important for a goal kicker. A big range of important for a goal kicker. A big range of movement across his hips means he has a bigger movement across his hips means he has a bigger follow-through which allows him to kick further.follow-through which allows him to kick further.

Activity 2Activity 2

A freestyle swimmer needs good dynamic flexibility A freestyle swimmer needs good dynamic flexibility in the shoulder. A big range of movement across in the shoulder. A big range of movement across the shoulder joints means the swimmer is able to the shoulder joints means the swimmer is able to make each stroke bigger. This allows her to make each stroke bigger. This allows her to swim, further with every strokeswim, further with every stroke

9-Preparing for action9-Preparing for action““It is always important to be properly prepared for any activity. It is always important to be properly prepared for any activity.

For all performers, this means being both physically and For all performers, this means being both physically and mentally ready”.mentally ready”.

Warm upWarm up

Before starting any activity, a physical warm up is needed. A Before starting any activity, a physical warm up is needed. A warm up prepares you for the work ahead. It helps prevent warm up prepares you for the work ahead. It helps prevent injuries to muscles, tendons and joints.injuries to muscles, tendons and joints.

A warm up should include 2 partsA warm up should include 2 parts

1.1. A gradual build up from walking or jogging to light running. A gradual build up from walking or jogging to light running. This should last for at least 5mins. Your heart rate will This should last for at least 5mins. Your heart rate will increase; more blood and heat will flow to the muscles. increase; more blood and heat will flow to the muscles. Muscles react more quickly when warmed upMuscles react more quickly when warmed up

1.1. Moving, circling or stretching the large muscle groups and Moving, circling or stretching the large muscle groups and joints (legs, arms, hips and shoulders)joints (legs, arms, hips and shoulders)

9-Preparing for action9-Preparing for actionContinuedContinued

1.1. There are two methods of stretching muscles and joints;There are two methods of stretching muscles and joints;

StaticStaticWhere the joint or muscle is slowly stretched to its limitWhere the joint or muscle is slowly stretched to its limit

DynamicDynamicWhere stretching is faster and more vigorousWhere stretching is faster and more vigorous

Stretching the muscles has two benefitsStretching the muscles has two benefits

It allows them to move more easilyIt allows them to move more easily It improves the flexibility of a jointIt improves the flexibility of a joint

For some activities a third part to the warm up may be For some activities a third part to the warm up may be needed. This involves practising the actions or needed. This involves practising the actions or movements which are found in the activity.movements which are found in the activity.

pe sg revision activities and the body

Education

activities rules

activities safety

activities size

types of activities

individual activity

activity hockey

example skiing

design of equipment