B451 PE OCR

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  • Assessing Body Readiness for Exercise
    • Health Screening
      • BMI- Body Mass Index, it measures the amount of fat in your body. It is measured by persons weight and dividing their height squared. BMI does not apply to highly trained athletes or elderly or Pregnant women
      • Blood Pressure- If too high or low may not be safe to participate in Exercise. Normal Blood Pressure 120/80
      • Heart Rate- if your resting heart rate is to low or high it may not be safe to do physical exercise. A normal resting heart rate is between 40-100 beats per minute
    • Assessing Cardio-Vascular
      • Cooper 12 Minute run-  Where you set up a square which is measured the you run for 12 minutes and see how far you get
      • Multi Stage fitness test / Bleep Test- This is a 20m shuttle run, where the aim is to get to reach the end before the beep. After every level the paste increases
    • Assesing Strength
      • Grip Dynamometer-this assess the strength in the arm muscle by squeezing it as hard as you can while moving your arm down
    • Assessing Speed
      • The 30m sprint- someone is timed for running 30m in a straight line
    • Assessing Flexibility
      • Sit & Reach Test- Place the box against the wall and place your feet in with no shoes on. Having your legs straight push the slider as far as you can without bending your legs
    • B451 PE
      • Healthy Active Lifestyle
        • Characteristic of a balanced diet
          • Balanced Lifestyle- Doing enough Exercise, Sleep 8-10hr No Smoking Limit Alcohol Eating a healthy diet
          • Unhealthy Lifestyle- Smoking Unbalanced Diet  Drinking a lot of Alcohol
        • Benefits of Healthy Lifestyle
          • Reduces stress
          • Keeps heart in shape & more efficent
          • Increase Blood flow
          • Reduces Blood Pressure
          • Promotes feeling of well being
          • Promotes a better social life
        • Indicator of health & well being
          • Satisfaction with life- way your life is going is good
          • Frequency of positive feelings- have a lot of positive thoughts the more the better
          • Access to green space- If you live in area which is over crowded place with no green space you may feel less good about yourself
          • Level of participation- active people who participate are usually happier
          • Positive mental health- if you feel happier and relaxed you are able to deal with problems   better
        • Essential; Components of Healthy Diet
          • Carbohydrate- They are a major source of energy for the body, sugar, starch, fibre are 3 main carbs. 60% diet
          • Fats- average per day should be between 20-30g. 70% is used as energy
          • Protein- muscle growth & repair cells, also helps with growth and development.
          • Vitamins- A,D,E,K,C,B helps the body work & concentrate. It keeps skin healthy & bones
          • Minerals- Building Strong bones. It is lost through sweating, and should be replaced quickly.
          • Water- helps the skin look good! You should drink 2 litres a day and maintain body fluid.
          • Fibre- it cannot be digested, it fills you up and helps with digestion and weight control.
        • Factors Affecting Performance
          • Age- Children are not as strong as young adults. In your 20s it easy to build up strength and that is normally the peak for you in your sport.. The older you get the lack of fitness you have and lack of self-esteem.
          • Gender- Certain activities are aimed at certain genders e.g boxing males. Men have stronger muscles however women tend to be more flexible due to the lower muscle mass. Also women menstrual cycle affects performance.
          • Disability- Mental health impairments- depression won't be motive. Sensory impairment (deafness) wont be able to here starting bell. Physical impairment lower limb cannot access facility
          • Alcohol- Increases the risk of dehydration. It also impairs reaction time & balance , coordination. Alcohol can reduce endurance, strength & speed. Increases risk of injury
          • Smoking- You need to work harder during exercise so your body can absorb enough oxygen, also quality of training is affected.
          • Over-eating- can affect performance, it can make you feel tiered and putting on weight which could result into unable to participate in exercise. By over-eating you raise your cholesterol levels and eating disorder
          • Under- eating- you have a lack of energy which makes you feel tiered and are more likely to be ill. You wont be getting  the right minerals and vitamins so can cause dizziness and fainting. Also you may develop and eating disorder
          • Drugs- addiction to these drugs can cause anxiety, depression. Performance drugs can be used to build up muscle and steroids can upset the body internal balance they can also lead to bone pains. Blood doping increases protein and allows extra oxygen from lungs to muscle
      • Introduction to PE
        • Key Concepts
          • Creativity- exploring and experimenting with different techniques or tactics to produce efficient and effective outcomes
          • Healthy, Active, Lifestyle- understanding the purpose of physical activity and make us healthy
        • Fundamental Motor Skills- basic movement within a skill
          • Running-  distance & speed. E.g running after a ball in football
          • Throwing-  distance & accuracy. E.g Throwing Javelin a goof distance
            • Hitting- aim, accuracy & power. E.g cricket hitting at the correct time.
          • Jumping- height or distance. E.g Distance in long jump
            • Catching- aim & accuracy. E.g Rounders catching the ball
              • Kicking- aim & power output, E.g Football deciding where to shoot and how much effort
        • Different Roles & Decision Making
          • As a  performer you would have to make lots of decision. E.g who to pass the ball to in netball so the opponent cannot intercept
            • As a coach/ leader you have many decision you would have to make such as who is picked for the football
            • Official- the decisions made are very important, because if you a refereeing a game you would decide if the ball was in or out.
              • Skilful Movement-
                • Efficiency- use minimum energy/ not making unnecessary movement.
                • Pre- Determined, a performer should know what they are trying to achieve
                • Co-ordinated- everything is in time and well linked
                • Fluent- the skill is smooth  and             co-ordinated
                • Aesthetic- Looks good to the eye, seems effortless when performed
        • Rules, Etiquette
          • Rules- to protect individuals who participate or officiate. There are rules to allow activities to be played fairly and to reduce accidents
          • Etiquette- code of behaviour to complement the rules and regulation
          • Examples of Etiquette- shaking hands with the opponent, thanking the official.
    • Validity of Tests
      • Check the equipment required is not damaged- Health & Saftey
      • Tests should be Specific, Valid, Objective & Reliable
      • Adequate warm up,

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