Gcse workbook[1]

1.1.1 Define Health_____________________________________________________________________________Define Fitness_____________________________________________________________________________

Social Benefits of exercise1. _________________________________________________________________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 = ____________________________________________________________________________


Body Composition – definition = ______________________________________________________________________________


Flexibility – definition = _____________________________________________________________________________________


Cardiovascular Fitness – definition = __________________________________________________________________________


SKILL RELATED COMPONENTS

Agility – definition = ________________________________________________________________________________________


Balance – definition = ______________________________________________________________________________________


Coordination – definition = __________________________________________________________________________________


Power – definition = _______________________________________________________________________________________


Reaction Time – definition = _________________________________________________________________________________


Speed – definition = ________________________________________________________________________________________


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__________________________________________________________________________________________


Advantages_______________________________________________________________________________________________

Disadvantages_____________________________________________________________________________________________

Continuous Training

Description_______________________________________________________________________________________________

Who would use it__________________________________________________________________________________________


Advantages_______________________________________________________________________________________________

Disadvantages_____________________________________________________________________________________________

Weight Training

Description_______________________________________________________________________________________________

Who would use it__________________________________________________________________________________________


Advantages_______________________________________________________________________________________________

Disadvantages_____________________________________________________________________________________________

Interval Training

Description_______________________________________________________________________________________________

Who would use it__________________________________________________________________________________________


Advantages_______________________________________________________________________________________________

Disadvantages_____________________________________________________________________________________________

Fartlek Training

Description_______________________________________________________________________________________________

Who would use it__________________________________________________________________________________________


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 –

http://www.google.co.uk/imgres?q=blank+respiratory+diagram&um=1&hl=en&qscrl=1&nord=1&rlz=1T4ADRA_enGB449GB449&biw=1600&bih=744&tbm=isch&tbnid=veNA_4ClATJ9iM:&imgrefurl=http://solarsea.ca/po-blank-respiratory-system-diagram/&docid=J7Y2piUdUqNnrM&imgurl=http://profhcmartin.com/illustrations/Respiratory_System_Diagram-web.jpg&w=462&h=412&ei=1-WGT-SEK--R0QXWmYm8Bw&zoom=1&iact=hc&vpx=413&vpy=141&dur=1007&hovh=212&hovw=238&tx=154&ty=123&sig=112267587777602712535&page=1&tbnh=139&tbnw=156&start=0&ndsp=38&ved=1t:429,r:2,s:0,i:69

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___________________________________________________________________________________________________


Extension_________________________________________________________________________________________________


Rotation__________________________________________________________________________________________________


Abduction________________________________________________________________________________________________


Adduction________________________________________________________________________________________________


Gcse workbook[1]

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