1. Mrs Pennock’s Work - Chapters 1-4 <br /> Chapter 1 <br />• Know the four basic requirements for physical activity <br />• Be able to define the concepts of leisure and recreation <br />• Know the current trends in terms of active leisure and recreation and factors that affect them <br />• Know the initiatives designed by the various governing and sporting bodies to increase grass roots mass participation <br />• Know the main contemporary concerns as being: <br />coronary heart disease <br />high blood pressure <br />high cholesterol <br />stress <br />diabetes <br />metabolic syndrome <br />sedentary lifestyle <br />ageing population <br />access <br />opportunity <br />provision <br />• For each one you should be able to provide a definition and state the effect that it has on the individual or society <br />• Know and understand the role of physical activity in offsetting these contemporary concerns<br /> Chapter 1 <br />1. What are the different requirements deemed necessary for active participation? <br />2. What is the definition of leisure? <br />3. What is the definition of a sedentary lifestyle? <br />4. What is the definition of obesity? <br />5. What is meant by a hypokinetic disorder? <br />6. Give the definition of metabolic syndrome. <br />7. What is the definition of fitness? <br />8. Describe the causes of coronary heart disease.<br />ANSWERS Chapter 1 <br />Fitness, ability, resources and time <br />A period of time spent out of work and essential domestic activity <br />Being less physically active <br />Someone whose body fat levels are 25 per cent greater than their gender norm <br />A disorder that can be offset by exercise <br />Metabolic syndrome is a combination of medical disorders that increase the risk of cardiovascular disease and diabetes <br />The ability to meet the demands of the environment without undue fatigue <br />One of the causes of coronary heart disease is fatty deposits in the arteries feeding the heart. These affect the efficiency of blood flow <br /> Chapter 2 <br />• Know the definitions and differences between health and fitness and the different role that exercise will play in achieving either <br />• Know what the contemporary concerns are (see previous chapter) and understand the positive effects that exercise can have on them <br />• Know the seven food groups and the main role of each of the seven <br />• Be able to apply the seven groups to the appropriate food for an ageing person and a healthy active athletic performer <br />• Know the necessity for optimum water balance <br />• Be able to compare trends on health in the UK with at least one other country <br />• Know the energy requirements for sporting activities and be able to plan diets for optimum performance, for weight loss and for maintenance of health <br />• Know the effects that ageing can have on athletic performance and how exercise can offset the ageing process <br />• Know the physiological reasons behind a potential loss of athletic performance for an ageing athlete<br /> <br />Chapter 2 <br />1. What is the definition of fitness? <br />2. Why is it unfair to compare the levels of fitness between a sprinter and a marathon runner? <br />3. What are the psychological benefits of being fit or healthy? <br />4. Which of these statements is not accurate: <br />If you exercise vigorously three times a week you can eat as much as you like. <br />Reducing calories alone is not the best way of losing excess fat because you will lose muscle mass also. <br />Exercise will increase your metabolic rate and help you to burn more calories. <br />Calorific restriction may well slow your metabolic rate. <br />5. Which of these will help to slow down your metabolic rate? <br />Muscle building exercise <br />Eating lots of small meals <br />Eating fewer but larger meals <br />Drinking lots of water <br />6. Which of the food groups are all capable of giving energy? <br />7. Which of these statements is false <br />Electrolytes slow down water absorption in the body. <br />You can become dehydrated even in very cold climates. <br />If you loose water then your blood will thicken. <br />Losing 2 per cent of your bodyweight through sweating can contribute to a loss of 10 per cent of performance. <br />8. What will be the constituents in the diet of an endurance athlete?<br /> <br />Chapter 2 <br />The ability to meet the demands of the environment without undue fatigue <br />Both compete in different sports and so have to meet different demands <br />Increased confidence, increased drive, increased motivation <br />If you exercise vigorously three times a week you can eat as much as you like. This is not true because If you eat more than you need you will increase your fat stores <br />Eating fewer but larger meals <br />Fats, carbohydrates, proteins <br />Electrolytes slow down water absorption in the body <br />High carbohydrates for energy, protein for muscle repair and a good level of vitamins and minerals <br /> Chapter 3 <br />• Know the difference between a response and an adaptation <br />• Know the main role of the systems covered <br />• Know the basic anatomical components of the systems and also their physiology in relation to exercise <br />• Know how the systems respond to exercise and how to control the exercise to control the responses <br />• Know what would make the systems perform better and how to create the adaptations necessary <br />• The cardiovascular system consists of the heart, blood vessels and blood <br />• The unique structure of the heart enables it to act as a dual action pump <br />• There are four stages to the cardiac cycle: atrial diastole where the atria (top chambers) fill with blood; ventricular diastole where the ventricles (bottom chambers) fill with blood; atrial systole when the atria contract forcing all remaining blood into the ventricles; and ventricular systole which forces blood out of the heart and into the circulatory system <br />• There are two circulatory networks: the systemic network (where blood is directed to the muscles and tissues of the body) and the pulmonary network (where blood is directed from the heart to the lungs and back to heart again) <br />• The respiratory or lung volumes include tidal volume, inspiratory reserve volume, expiratory reserve volume and residual volume. Respiratory capacities include inspiratory capacity, functional residual capacity, vital capacity and total lung capacity <br />• There are two sites for gaseous exchange in the body: <br />at the alveolus <br />at the muscle cell <br />• Partial pressure is the pressure exerted by an individual gas when it occurs in a mixture of gases <br />• Training can improve lung function due to the small increases in lung volumes and capacities, the improved transport of respiratory gases, the more efficient gaseous exchange at the alveoli and tissues and improved uptake of oxygen<br /> Chapter 3 <br />1. What are the three fibre types called? <br />2. Which of the following would not be a response to exercise? <br />Muscle hypertrophy <br />Increased muscle elasticity <br />Increased localised muscular temperature <br />Fatigue of the muscle <br />3. Which of these would not be an adaptation likely to be experienced by the muscular-skeletal systems: <br />• Increased size of muscle fibres <br />• Cardiac hypertrophy <br />• Increased levels of myoglobin <br />• Increased strength of the muscle <br />4. Which organs and tissues make up the cardiovascular system? <br />5. What are the three structural adaptations experienced by the heart? <br />6. If at rest you consume an average of 6 litres of air per minute, how much might you consume during maximal aerobic exercise? <br />7. What is the definition of tidal volume? <br />8. What would be the best adaptation to improve aerobic fitness?<br /> Chapter 3 <br />Slow twitch type I, fast twitch type IIa, fast twitch type IIb <br />Muscle hypertrophy <br />Cardiac hypertrophy <br />Heart, blood and blood vessels <br />Increase in size, increase in thickness of muscle, increase in vascularisation <br />In excess of 120–140 litres per minute <br />The amount of air that is breathed in and out per breath when at rest <br />Improved cardiovascular efficiency <br /> Chapter 4 <br />• Know and be able to define the different components of fitness <br />• Be able to apply the components to different sports <br />• Be able to identify and rank the importance of the components to your own sport <br />• Know the different methods of training <br />• Be able to apply the methods to particular sports and specific training benefits/adaptations <br />• Know what the principles of training are <br />• Be able to apply the principles of training to training programmes suitable for different people with different needs <br />• Know why and when to carry out fitness tests <br />• Know how to make tests reliable and valid <br />• Know the names and protocols of fitness tests for the components of fitness<br /> Chapter 4 <br />1. What is the definition of maximal strength? <br />2. Flexibility is determined by: <br />• how much you stretch <br />• the type of joint <br />• whether you are male or female <br />• muscle elasticity and joint structure. <br />3. What is the distinctive feature of continuous training compared to other forms of training? <br />4. Which of these would not be a plyometric exercise: <br />• bounding <br />• barbell curl <br />• clap press-up <br />• depth jump. <br />5. Which of the following combinations are all types of stretches? <br />• ballistic, static and isokinetic <br />• PNF, dynamic and isotonic <br />• ballistic, PNF and static <br />• isotonic, PNF and isometric <br />6. Give the definition of the term ‘overload’ in a fitness context. <br />7. Which of these statements is referring to the principle of specificity? <br />• knowing in advance the type of training that you want to do <br />• taking into account the level of fitness of the individual <br />• avoiding the monotony and potential boredom of performing the same routine over and over again <br />• training appropriately to the needs of the activity <br />8. Give three good reasons for undertaking a fitness test<br /> Chapter 4 <br />The greatest force that can be exerted once <br />Muscle elasticity and joint structure <br />Continuous training is at a set and steady intensity <br />Barbell curl <br />Ballistic, PNF and static <br />Increasing the intensity of exercise in order to improve <br />Training appropriately to the needs of the activity <br />To identify the strengths and weaknesses of the athlete; to provide baseline data for planning and monitoring performance; to provide comparisons with previous tests and other elite performers in the same group <br />Let’s Recap – YAY!!!!! <br />CHAPTER 1 <br />1<br />2<br />3<br />4<br />5<br />6<br />7<br />8<br />CHAPTER 2 <br />1<br />2<br />3<br />4<br />5<br />6<br />7<br />8<br />CHAPTER 3CHAPTER 4 <br />11<br />22<br />33<br />44<br />55<br />66<br />77<br />88<br />