PE

Power = A combination of speed and strength (speedXstrength)

Flexibility = Range of movement at a joint

Strength = The amount of force that muscles are able to exert against a resistance

Explosive strenth = Maximum force in one movement e.g. take off

Dynamic strength = Repetitive muscle contraction (strength when moving) e.g. Rowing

Static strength = Maximum force against an immovable e.g. Rugby scrum (Isometric contractions)

Speed = The time taken to move all or parts of the body through a specified distance

Cardiovascular Endurance = The ability to utilise your aerobic energy pathway to continue

Balance = Being physically stable when the weight of the body is distributed evenly

Muscular Endurance = The ability of the muscle to work repeatedly over a prolongued period of time against a resistance

Agility = The ability to change your body position quickly or change direction at speed

Reaction Time = The time it takes for an athlete to react to a stimulus

Timing = Athletes ability to execute a skill or action precisely when they need to

Functions:

• Movement

Hinge joint - Elbow and knee                           Flexion - Decreasing angle (bending elbow) Bicep = flexor

Ball and socket joint - Hip and shoulder          Extension - Increasing angle (straightening arm) Tricep = extensor

Pivot joint - Neck                                            Abduction - Moving away from body (star jump) Trapezius = Abductor

Saddle joint - Thumb                                       Adduction - Moving towards body (arms in) Latissimus Dorsi = Adductor

Gliding joint - Hands and feet                          Rotation - Moving freely in a curve (ankle circling)

Condyloid joint - Wrist

• Support
• Shape
• Protection
• Blood cell production

Muscles:

• Skeletal - Voluntary (under our control)
• Cardiac - The heart
• Involuntary - Automaticically functioning to keep us alive

 Muscles can only PULL

Muscle is attached to bone by TENDONS

Muscles work in PAIRS around a JOINT to PULL a BONE

Muscle CREATING MOVEMENT by CONTRACTING = PRIME MOVER

RELAXING muscle = ANTAGONIST

ISOTONIC MOVEMENT

Isotonic contractions:

Concentric = Muscle tenses and shortens (flexion)

Eccentric = Muscle lengthens under tension (Extension)

Isometric Contractions:

• Very little movement in muscles despite being tense
• Very little movement in joint
• Static strength (Wall sit)

 Muscle pairs:                                                           Other important muscles:

• Hamstring+quadriceps - Running&kicking           1. Pectorals - Power
• Biceps+Triceps - Throwing&lifting                        2. Gastrocnemius - Jumping

                                                                                   3. Abdominals - Movement at waist, posture 

Training to improve:

Specificity - To sport

Progression - Your training progresses by overloading your body

Overload - Working harder than normal:                  Frequency

Reversibility - Stopping training                               Intensity

Tedium - Avoid boredom, e.g. Circuit Training          Time                                                                                                                        

                                        Type   

Consider: Age, experience, ability

Training threshold = Minimum Heart Rate to be achieved to ensure fitness improves

Training Zone = Range of HR within which a specific effect will take place

Training Zones:

• Aerobic - 60-80% of MHR (Long time, low intensity)
• Anaerobic - 80-90% of MHR (short time, high intensity)

MHR = 220-Your age

PE:

• Improves fitness
• Extra qualifications
• Improves healthy lifestyle knowledge
• Learn skills and values (etiquette in society)
• Encourages sport later in life

In schools:

• Timetabled lessons
• Coaching awards
• Extra-curricular provision
• Encouragement to join local clubs and teams
• Visits from outside links
• DofE award offered

• Runs alongside PE - Whole school approach
• Aims to create happier, healthier children

Personal, social and health education (PSHE)

• Sex, relationships and drugs
• Being healthy, staying safe, enjoying and achieving
• Making informed life decisions

Healthy Eating

• Confidence, skills, knowledge about food

• Provide healthy food

• Works with School Food Trust

Physical Activity

• Opportunities

• Education of benefits

Emotional Health and Wellbeing

• Support vulnerable individuals and groups - Build confidence and emotional resilience

• Bullying Policy

• Rewards and behaviour Policies

• Pastoral team/system