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Gcse workbook[1]

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

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

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Gcse workbook[1]

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