PE notes on the whole course

revision notes on the whole course from start to finish without the blurb and just the facts needed for the exam.

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  • Created by: naomi
  • Created on: 10-04-12 18:56
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A healthy and active lifestyle can help when coping with the stresses of daily life.
PHYSICAL SOCIAL MENTAL
Contributes to good health Mix with other people Prevents/relieves stress and
tension
Increases fitness Meet new people Mental challenge
Improves performance Develop team work/ Increases confidence and self
cooperation esteem
Improves health related Work with others Helps and individual to fee good
fitness factors
Contributes to enjoyment
in life
Benefits of taking part in physical activity
To increase fitness: improves health related fitness factors and to control weight.
To make individuals feel good: exercising releases endorphins (a chemical) and
serotonin (a hormone) which make you feel good/happy.
To relieve stress and tension: provides a distraction (can not solve problems).
To increase self-esteem and confidence: a sense of achievement may be felt on
completion of a race.
To improve health: recovery from an illness is quicker in people who are fit.
For enjoyment.
For a mental challenge.
Reasons for taking part
Cooperation: to improve team work and cooperation.
Competition: problems are put aside.
For a physical challenge: satisfying.
Aesthetic appreciation: for the beauty of the sport.
Development of friendship and social mixing.

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Influence of taking part
People: influence by parent/peer
Role model: person who is admired and copied.
Image: people copy their role models image, clothes etc. media influence people's
choices.
Cultural factors: disabilities, age, gender, public perception etc.
Resources: availability, location, access and time.
Health and wellbeing.
Social economic: cost of equipment, facilities etc.
Initiatives to keep people involved
Government initiatives: 2 hours of PE per week ­ encourages participation of spot
and improves fitness.…read more

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Foundation: learning and experiencing basic sporting skills.
Participation: young people begin to participate regularly in a specific activity for
enjoyment.
Performance: young people concentrate on sport specific skills to develop talent.
Elite/ Excellence: where individual reach sporting excellence.
Health, exercise, fitness and performance
Exercise improves health and develops fitness which increase performance.
Health: a state of complete mental, physical and social wellbeing and not just the
absence of disease ad infirmity.
Fitness: the ability to meet the demands of the environment.
Eg.…read more

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Muscle strength: handgrip strength test.
Muscle endurance: Harvard step test.
Cardiovascular fitness: cooper test (12 minute test).
Skill related fitness (RSPCAB)
Reaction time: the time between the presentation of the stimulate and the onset
of movement.
Speed: the rate of which individuals preforms a movement.
Power: = strength x speed.
Co-ordination: the ability to use 2 or more body parts at one time.
Agility: the ability to change position quickly and with control.
Balance/equilibrium: the ability to retain the centre of mass.…read more

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Recovery: the time required for the repair of damage to the body cause by training
or competition.
FITT: used to increase the amount of work the body does in order to achieve
overload.
Frequency: how often to train.
Intensity: how hard to train.
Time: how long each training session must be.
Type: method of training.
Reversibility: gradually loosing fitness due to lack of training often because
of an injury
(starts after 2 weeks).
Goal setting
SMART goal s:
Specific: the target must be direct.…read more

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Circuit training: circuit training is the best for general all round fitness, in can
combine everything in one session, the equipment need not be expensive, can be
tailored to individual needs, includes both aerobic and anaerobic activities.
Weight training: can improve muscular strength, muscular endurance and power,
there is a wide variety of exercise; it is easy to monitor progress.…read more

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Stored: in the muscles as glycogen.
Excess carbohydrates: energy provided is stored as fat.
Fats
Daily intake: should be 30% of our total diet
High density lipoproteins: are good cholesterol
Low density lipoproteins: are known as bad cholesterol. It is deposited on
the arteries. This restricts blood flow and increases blood pressure. It puts
strain on the heart.
Protein
Job: build muscles and repair.…read more

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Function: helps cell function
Fat soluble vitamins
Vitamins A, D, E and K dissolve in fat.
Vitamin A: Retinol or beta carotene
Function: helps body grow and develop, keeps the lining of the troat,
digestive system and lungs moist + free from infection. Keeps the skin
healthy, makes visual purple (in retina so we can see in dim light), it is an
antioxidant.…read more

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Deficiency: Beri beri (disease that causes muscle wastage).
Effects of processing and cooking: easily destroyed by heat, easily
dissolved in water.
Vitamin C
It is stored but can not be made in the body.
Function: enables the body to absorb iron from food, needed for the
production of protein called collagen. It is an antioxidant.
Sources: fruit and vegetables (especially black currants, citrus fruits, green
peppers, kiwi, green leafy vegetables, potatoes) live and milk.…read more

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Too much: intoxication. Kidneys will not be able to work fast enough so the
blood becomes dilute. This cause the brain to swell, headaches, nausea,
vomiting, muscle twitching, convulsions and death.
Fibre: non starch polysaccharides (NSP)
What is it: a group of natural plant materials that the body cannot digest.
Fibre includes cellulose (found in stems, leaves, leaf stalk, outside layers of
seeds, beans, vegetables and fruits) and pectin.
Function: helps get rid of solid waste matter.…read more

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