Gcse pe revision booklet

Be a GCSE PE Champion
“To succeed... you need to find something to
hold on to, something to motivate you,
something to inspire you”

Revision Booklet

The difference between the impossible
and the possible lies in a person's
determination”
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Section 1: Healthy Active Lifestyle - 1.1. Healthy active lifestyles and how they beneﬁt you

Objectives:
(you
should
be
able
to)
1. Explain
what
constitutes
a
healthy
active
lifestyle
2. Classify
the
bene?its
of
a
healthy,
active
lifestyle
as
physical,
mental
or
social
3. Explain
how
a
healthy
active
lifestyle
can:
• Increase
individual
wellbeing Helps
• Help
the
individual
to
feel
good
(SEROTONIN)
• Help
relieve
stress individual 3 categories of a
healthy active lifestyle
• Increase
self
esteem
and
conAidence to feel and
• Contribute
to
good
health look good
• Contribute
to
enjoyment
of
life
4. Explain
how
participation
in
physical
activity
can
stimulate
• Cooperation
• Competition
• Physical
challenge REASONS
Develops FOR Enhances
friendships PARTICIPATING IN
PHYSICAL body shape
Beneﬁts of taking part Co-
and social ACTIVITY
operation mixing

Help
relieves Contributes
stress/tension to good health
& Stress related and enjoyment
BENEFITS of life
illness
OF SPORTING
Aesthetic CLUBS & Competition
appreciation
PARTICIPATION
http://bit.ly/jxn8nF

Physical Healthy active lifestyle
Challenge lesson presentation

Social Mental Physical

Develops Helps relieve stress Helps individual to
friendships and and tension look and feel good
Serotonin is social mixing
the “feel Improves co- Aesthetic Enhances body
good operation appreciation shape
hormone”
Improves Gives the Helps individual to
competition performer a mental lose weight
challenge

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Section 1: Healthy Active Lifestyle - 1.2. Influences on your healthy active lifestyle

Objectives:
(you
should
be
able
to)
1. Identify
the
main
factors
that
affect
involvement
in
physical
activity
• People:
family,
peers,
role
models
• Image:
fashion,
media
coverage
• Cultural
factors:
age,
gender
• Resources:
location,
access
• Health
and
wellbeing:
illness
• Socio-‐economic:
cost
2. Explain
opportunities
to
become
involved
in
physical
activity
3. Describe
a
number
of
initiatives
developed
to
encourage
participation
• Minimum
involvement
in
PE
• PESSCL

Cristiano Ronaldo influences people
to take part in physical activity

Tom Daly influences people to take
part in physical activity

Influences on taking part lesson

Influences on taking part in physical activity

People Image Cultural Resources Health and Socio-
factors well-being economic

“Winners never Quit. Quitters never Win!”
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Section 1: Healthy Active Lifestyle - 1.3. Exercise and ﬁtness as part of your healthy active lifestyle

Objectives:
(you
should
be
able
to)
1. Understand
the
terms
1. Health
2. Exercise
3. Fitness

4. Performance Health, ﬁtness, exercise and
2. Know
and
understand
components
of
health
related
exercise performance lesson
1. Cardiovascular
Aitness
2. Muscular
strength
3. Muscular
Endurance
4. Flexibility
5. Body
Composition Health
Related
Fitness
Cardiovascular Fitness
! Examples
1. Playing 90 minutes in football matches
2. Playing Cricket matches that could last
for 3-5 days
3. Running in a marathon

Muscular Strength Muscular Endurance
Examples ! Examples
1. Weightlifting 1. Long distance walking
2. Rugby 5 2. Long distance running
3. Can be developed by lifting heavy weights with 3. Long distance swimming
components
few reps
of Health
related
exercise

Body Composition Flexibility
! Examples ! Examples
1. Different Somatotypes 1. Hurdling in athletics
2. Mesomorph 2. Gymnastics – performing
3. Endomorph 5 components of Health related complex sequences
4. Ectomorph exercise lesson 3. Swimming

Fat Men Eat More Sweets Cos Fit Boys Can’t
KEY DEFINITIONS
1. Health – State of complete mental, physical and social well-being and not merely the absence of disease and
infirmity
2. Fitness – The ability to meet demands of the environment
3. Exercise – a form of physical activity which maintains or improves health and/or physical fitness
4. Performance – how well a task is completed

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Section 1: Healthy Active Lifestyle - 1.3. Exercise and fitness as part of your healthy active lifestyle

Objectives:
(you
should
be
able
to) 6 Skill
1. De?ine: related
1. Agility fitness
components
2. Balance video
3. Coordination
4. Power
5. Reaction
Time
6. Speed
2. Identify
the
importance
of
each
to
different
physical
activities
Skill
Agility
The ability to change the position of the body
Related
Fitness
quickly and to control the movement of the
whole body

Co-ordination Balance
Ability to use two or more The ability to retain the
parts of the body together centre of mass of the
body above the base of
support with reference
to static or dynamic
conditions of movement

Speed or shape

The differential rate at which
an individual is able to perform
a movement or cover a
distance in a period of time

Power
The ability to undertake
strength performances
quickly
Power = strength x speed

Reaction Time 6 Skill
The time between the
related
presentation of a stimulus and
fitness
the onset of movement components
lesson

A B C P R S or R S P C A B

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Section 1: Healthy Active Lifestyle - 1.4. Physical activity as part of your healthy active lifestyle

Objectives:
(you
should
be
able
to)
1. Know
what
is
meant
by
a
PAR-‐Q

2. Assess
health-‐related
exercise,
and
skill-‐related
Aitness
using
a
number
of
tests Assessing
your
fitness
PAR-Q
(Physical
Activity
Readiness
Questionnaire) levels
• Before
starting
an
exercise
programme
you
must

Assessing
your fitness make
sure
you
are
ready
to
do
so
levels video • Before
you
can
complete
the
questionnaire
you

need
to
be
sure
about
your
medical
history:
any

medical
conditions
or
other
concerns

Health Component Skill related Component
related tested fitness tests tested
fitness tests

Coopers 12 Cardiovascular Illinois agility Agility
min run / Endurance / run
Harvard step Fitness
test

Hand grip Muscular Stork stand Balance
dynamometer Strength

1 min sit up Muscular Alternate hand Co-ordination
and press up Endurance wall throw
test

Sit and reach Flexibility Sergeant Power
jump / standing
broad jump

Skin fold Body Ruler drop test Reaction
calipers Composition Time

30 min sprint Speed
You can use the information you collect from
these fitness tests to assist your exercise
programme which will work towards improving
your performance and fitness levels

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Objectives:
(you
should
be
able
to)
1. Explain
the
principles
of
training
2. Show
how
to
use
these
principles
to
improve
your
Aitness
in
a
personal
exercise
programme
3. Explain
the
components
of
the
FITT
principle
and
understand
how
components
overlap
with
other

principles
of
training
4. Appreciate
how
application
of
the
FITT
principle
can
improve
performance
and
Aitness
5. Understand
the
term
reversibility
and
its
impact
on
performance

ISPORRRT FITT
Individual Needs Specificity
Matching the training to the requirements of Matching the training to the requirements of
an individual an activity

Principles of
training
Progressive Overload
lesson
To gradually increase the amount of overload
so that fitness gains occur, but without
potential for injury

Rest Recovery
the period of time allotted to recovery the time required for the repair of damage to
the body caused by training or competition

Thresholds of Training Reversibility
within your threshold. 60% to 80% of MHR. Any adaptation that takes place as a
MHR = 220-age consequence of training will be reversed when
you stop training

Frequency - How often you train

Intensity - How hard you train

Time - How long you train

Type - What kind of training you do

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Objectives:
(you
should
be
able
to)
1. Describe
and
explain
the
principles
of
setting
SMART
goals
2. Apply
SMART
goals
(speciAic,
measurable,
achievable,
realistic,
time-‐bound)
when
setting
up
a
personal

exercise
programme
in
order
to
gain
maximum
beneAit
from
it

Setting
SMART
goals
SMART
goal
setting
is
used
widely
in
sport,
work,
and
leisure
to
help

Goal make
people’s
goals
easier
to
achieve.
SMART
is
another
acronym:
Setting • SpeciAic
• Measurable
• Achievable
• Realistic
• Time-‐bound

Speciﬁc Means knowing exactly what the goal is. E.g. an overall goal might be ‘I want to be
fitter’, but this is not very specific. It is much better to set smaller, more specific
goals; these act as a clear series of steps towards the overall goal. A more specific
goal for someone who wants to be fitter might be ‘I want to run 100 metres further
in my Cooper’s run test’

Measurable Means that it will be easy to know when a goal has been achieved. The goal of running
an extra 100 metres in the Cooper’s Run test is clearly measurable

Achievable Running an extra 100 metres in the Cooper’s run test after six weeks’ training may
well be achievable. Running a 26-mile marathon after four weeks training will not.
Setting unachievable goals is likely to result in feelings of demotivation

Realistic A goal may well be achievable in theory, but if it is not achievable in practice it is
necessary to have the time and resources to complete it. E.g. ‘I want to get stronger
biceps by being able to curl an additional 2kg after a two-week training programme’ may
be an achievable goal, but if the gym is not open at suitable time, it might not be very
realistic
Time-bound Does the goal have an end point? If not, it is easy to put off achieving it indefinitely!
Personal exercise programmes run for six weeks so are time-bound, as the goals set
have to be achieved within six weeks

“I can accept failure, everyone fails at
something. But I can't accept not trying”
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Objectives:
(you
should
be
able
to)
1. Know
and
describe
the
six
different
training
methods:
Interval,
Continuous,
Fartlek,
Circuit,
Weight
and

Cross
2. Know
which
sports
and
activities
each
is
most
suited
to
3. Explain
how
each
can
improve
health
and
Aitness
4. Understand
their
relationships
with
the
components
of
Aitness
and
principles
of
training

Methods of
Training

CCCWIF
There are 6 types of training methods.

1. CIRCUIT TRAINING – A set of 6 to 10 exercises performed at stations in an organised pattern. Each
exercise is performed for specified number of repetitions or for a prescribed time before moving on to the
next exercise
Methods of training 2. CROSS TRAINING – Using more than one training method
lesson 3. CONTINOUS TRAINING – Continuous training is steady training. The working heart rate will not be very
high, there are no rest periods and the session usually lasts for at least 15 to 20 minutes
4. WEIGHT TRAINING – Weight training uses progressive resistance, either in the form of the actual weight
lifted or in terms of the number of times the weight is lifted
5. INTERVAL TRAINING – High intensity periods of work followed by defined periods of rest
6. FARTLEK TRAINING – This type of training allows an athlete to run at varying speeds, over unmeasured
distances, on different terrain. (Fartlek is Swedish for ‘Speed play’)
7.
Circuit Continuous Cross Weight Interval Fartlek

General fitness Long distance Sprinters Strength events Football, hockey, Team games
athletes netball

All components Cardiovascular Speed and Muscular Speed Speed
fitness Muscular strength
Strength

People of all levels Can be adapted Allows a variety Easy to monitor Suited to most Includes rest for
can take part using FITT of training progress and games recovery
principle overload

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Section 1: Healthy Active Lifestyle - 1.5. Your personal health and wellbeing

Objectives:
(you
should
be
able
to)
1. Understand
the
links
between
exercise,
diet,
work
and
rest
and
how
these
factors
inAluence
your
personal

health
and
wellbeing Balanced diet video
2. Explain
the
requirements
of
a
balanced
diet
3. Recall
the
factors
of
balanced
diet
4. Explain
how
each
of
these
factors
Aits
into
a
balanced,
healthy
lifestyle

Fruit, cakes, beer, sweets,
Carbohydrates granulated sugar and bread, pasta
rice, potatoes.

Ready source of energy when
muscles need it. Athletes training
Ready source of energy
hard use carbohydrates quickly so
Store of energy as Glycogen
diet should be high in this food
type.

Milk, cheese, butter, oils,
Source of energy (slow release)
chocolate, fatty meats, soya beans
and corn.
Can be stored in body Fats
Increase size and weight of body
beneficial to performers with
extra bulk e.g. Shot putter. Excess
weight can inhibit performance
though.

Protein Growth and Repair of tissues,
enzymes and hormones
Meat, fish, pulses (chick peas,
lentils and beans), nuts, eggs and
poultry
Builds muscle and repairs tissue
within body. Essential after injury
to heal quickly. Sportspeople who
have large muscles need extra
protein.
Calcium a aste
Minerals Fibre
w
nd Iron Gets rid of
Micro
nutrients Ke e p s u s
A ,B1,C,D hydrated

Vitamins Vitamin
Water
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Section 2: Physical activity and your healthy mind and body - 2.1. Different body types

Objectives:
(you
should
be
able
to)
1. Describe
the
different
body
types
(somatotypes):
Endomorph,
Mesomorph,
Ectomorph
2. Explain
the
effect
each
can
have
a
participation
and
performance
3. Identify
activities
where
different
body
types
are
an
advantage Different body types
video

Somatotypes

Ectomorph Endomorph Mesomorph
1. Slightly built, 1. Round/ ‘pear drop’ shape 1. ‘Athletic Build’
delicate body 2. Narrow shoulders and 2. Muscular, large
2. Narrow shoulders broad hips trunk
and hips 3. Carry weight around waist 3. Broad shoulders,
3. Lean, fragile and on hips and upper narrow hips
4. E.G. Marathon thighs 4. E.G. 100m
Runner 4. E.G. Sumo wrestler Sprinter

Different body types
lesson

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Section 2: Physical activity and your healthy mind and body - 2.2. Optimum weight

Objectives:
(you
should
be
able
to)
1. Optimum
weight
and
why
it
varies
according
to
height,
gender,
bone
structure
and
muscle
girth
2. How
optimum
weight
can
affect
performance
and
participation
in
physical
activity

Factors affecting optimum weight
• Height - taller people are usually, although not always
heavier than shorter people
• Gender - men and women have different body composition;
men tend to have more muscle and larger bones. Therefore
males and females have different charts to find their
optimum weight
• Bone structure - bodies have different bone structures,
sometimes referred to as frame size. The man with the
larger frame would not have a similar optimum weight to a
man with narrow shoulders and hips.
• Muscle girth - people naturally have different muscle
girth which means that they weigh more; simple charts
that measure optimum weight only according to height may
Body composition is
suggest that these people are overweight. Muscle girth
defined as the
increases with training.
percentage of body
• Genetics - body weight and shape are largely passed in
through the genes from parent to child
weight that is fat,
muscle and bone.

Optimum is the Boxers must be of an
most optimum weight in
“favourable” or order to fight in
“best their weight class
compromise”

People who want to lose weight usually
do so by:
•Decreasing calorie intake
•Increasing energy expenditure
•Doing both
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Section 2: Physical activity and your healthy mind and body - 2.3. Weight related conditions

Objectives:
(you
should
be
able
to)
1. Explain
the
terms;
Anorexic,
Obese,
Overfat,
Overweight,
Underweight
2. Explain
how
they
may
impact
on
achieving
a
sustained
involvement
in
physical
activity

Key definitions
• Overweight - having weight in excess
than normal, harmless unless
accompanied with over fatness

• Overfat - person having more fat than
recommended for gender and age

• Obese - Term used to describe people who
are very overfat
Sumo wrestlers are at risk of
being Obese even though the
extra weight is beneficial for
their sport
Extremely thin sports people
act as role models for younger
people.

Key definitions
• Anorexia nervosa - a prolonged eating
disorder due to loss of appetite

• Underweight - weighing less than normal,
healthy or required

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Section 2: Physical activity and your healthy mind and body - 2.4. Drugs in Sport

Objectives:
(you
should
be
able
to)
1. Explain
the
effects
of
smoking
and
alcohol
on
general
health
and
on
physical
activity
2. Know
about
different
categories
of
drugs
(anabolic
steroids,
beta
blockers,
diuretics,
narcotic
analgesics,

stimulants,
peptide
hormones
-‐
including
erythropoitein/EPO)
3. The
effects
they
may
have
on
health,
wellbeing
and
physical
performance
and
why
some
performers

might
risk
using
them

Recreational Drugs
Alcohol
• Affects co-ordination, speech and judgement
• Slows your reactions
• Makes muscles tire quickly
• Eventually damages heart, liver, kidneys,
brain, muscles and digestive system

Smoking
• Causes nose, throat and chest
irritations
• Makes you short of breath
• Increases risk of developing heart
disease, lung cancer and bronchitis
and other diseases

Alcohol and smoking have no Performance enhancing effects
whatsoever for the sports performer. In fact they have the
complete opposite. They have a negative effect on
performance.

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Section 2: Physical activity and your healthy mind and body - 2.4. Drugs in Sport

Objectives:
(you
should
be
able
to)
1. Explain
the
effects
of
smoking
and
alcohol
on
general
health
and
on
physical
activity
2. Know
about
different
categories
of
drugs
(anabolic
steroids,
beta
blockers,
diuretics,
narcotic
analgesics,

stimulants,
peptide
hormones
-‐
including
erythropoitein/EPO)
3. The
effects
they
may
have
on
health,
wellbeing
and
physical
performance
and
why
some
performers

might
risk
using
them

Performance enhancing drugs
S. N. A. P. D Advantages Disadvantages

Stimulants •Speeds up reactions and increases •Feeling less pain can make athlete
aggression train too hard
•Make you feel less pain •Lead to high blood pressure, heart and
liver problems and strokes
•They’re addictive

Narcotic Analgesics Kill pain - so injuries and fatigue doesn’t Addictive with unpleasant withdrawal
affect performance symptoms
Feeling less pain can make athlete train
too hard
Lead to constipation and low blood
pressure

Anabolic Steroids Increase muscle size Cause high blood pressure, heart
Allow athletes to train harder disease, infertility and cancer
Women may facial and body hair, and
their voices may deepen

Peptide Hormones Most have similar effects as anabolic Cause strokes and abnormal growth
steroids
EPO - allows more oxygen carrying
capacity due to increase of red blood cells

Diuretics Weight loss - important if competing in a Cause cramp and dehydration
certain weight division
Can mask traces of other drugs in body

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Section 2: Physical activity and your healthy mind and body - 2.4. Cardiovascular system

Objectives:
(you
should
be
able
to)
1. Understand
the
immediate
and
short-‐term
effects
of
participation
in
exercise
and
physical
activity

including:
• Increased
heart
rate
• systolic
/
diastolic
blood
pressure
• increased
blood
pressure

What is the Cardiovascular Cardiovascular Heart rate (pulse rate)
system lesson the number of times the heart beats
system? per minute
Consists of the HEART, BLOOD and BLOOD
VESSELS
• Heart is a muscular pump, which pushes
blood throughout the many blood vessels in
the body Systolic pressure
• Blood being pushed around the body by the the maximum pressure in the
heart has two main functions: arteries when the heart contracts
1. to supply the body with oxygen and and pushes blood out through the
nutrients aorta into the body
2. to remove waste products such as carbon
dioxide
What happens to the
Blood pressure cardiovascular system during
the force exerted by circulating blood exercise?
on the walls of the blood vessels 1. Increased heart rate - Exercise makes the
body work harder. As a result, the
muscles require more oxygen and more
Diastolic pressure nutrients.
the pressure of the blood during the 2. Increased blood pressure - increases
relaxation phase between heart during exercise because more blood is
beats (when the heart is at rest) pumped around the body

The beneﬁts of regular exercise on the Cardiovascular system
1. heart pumps more blood per beat (increased stroke volume) and become more efﬁcient
2. lower resting heart rate
3. return to resting pulse rate quicker (recovery rate)
4. lower blood pressure
5. veins and arteries become healthier reducing the risk of coronary heart disease
6. size and volume of heart increases
7. resting heart rate is reduced, lowering work load on the heart

Cardiac output Stroke volume
the amount of blood ejected from the the volume of the blood pumped out
heart in one minute of the heart by each ventricle during
one contraction

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Section 2: Physical activity and your healthy mind and body - 2.4. The respiratory system

Objectives:
(you
should
be
able
to)
1. Understand
the
main
function
of
the
respiratory
system
and
respiration Respiratory
2. know
the
immediate
effects
of
participation
in
exercise system
3. the
long
term
effects
of
regular
participation
in
exercise lesson

4. the
effects
of
smoking
on
the
respiratory
system

The respiratory system has two main functions: ! 1. to bring oxygen into the body
! ! ! ! ! ! ! ! 2. to take carbon dioxide out of the body

Vital capacity
Tidal Volume
is the greatest amount of air that can
is the amount of air inspired and
be made to pass into and out of the
expired with each normal breath at
lungs by the most forceful inspiration
rest or during exercise
and expiration

Bronchus Trachea

Alveoli

Bronchioles
Ribcage

Lungs

Diaphragm
Abdominal muscles

Immediate effects of exercise on the respiratory system
1. Breathing quickens and deepens
2. Oxygen debt
long term beneﬁts of exercise on the respiratory system
1. Lung capacity increases
2. Increased vital capacity
3. Number of alveoli increases

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Section 2: Physical activity and your healthy mind and body - 2.5. The muscular system

Objectives:
(you
should
be
able
to)
1. Know
the
major
muscle
groups
and
which
physical
activities
beneAit
them
and
the
role
of
muscles
in

movement

Muscles are arranged in
The muscles
antagonistic pairs, so
when one muscle contracts
1. deltoid and pulls the other relaxes to
2. trapezius allow the joint to work
3. latissimus
dorsi Long term effect of participation
4. pectorals 1. Increased muscle size (hypertrophy)
5. Potential injuries
abdominals 1. Soft tissue injuries (tears, pulls and strains)
6. biceps 2. Warming up and cooling down can minimise these
7. triceps injuries
3. RICE (Rest, Ice, Compression, Elevation) treatment is
8. gluteals used for muscle strains
9. quadriceps
10. hamstrings Muscle Produces Example
11. gastrocnemius Deltoid Abducts upper arm Serve in tennis

Trapezius Rotates shoulder Rowing
Isotonic contractions
Latissimus Dorsi Rotates upper arm Swimming butterﬂy
Muscle contraction that results
in limb movement Pectorals Adduction of arm Swimming front
crawl
Isometric contractions Abdominals Flexion and rotation Rowing
Muscle contraction which of trunk
results in increased tension but
Biceps Flexion of the arm Throwing cricket
the length does not alter at elbow ball

Triceps Extension of the Throwing cricket
arm ball

Gluteals Extension of the leg Running

Quadriceps Extension at the Kicking a football
knee

Hamstrings Flexion at the knee Sprinting

Gastrocnemius Plantar ﬂexion Running

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Section 2: Physical activity and your healthy mind and body - 2.6. The skeletal system

Objectives:
(you
should
be
able
to)
1. Understand
the
three
functions
of
the
skeletal
system
2. Understand
the
potential
for
injuries
such
as
fractures
and
joint
injuries

Functions of the Skeletal system
1. Movement - where bones meet they form
joints, which act as levers
2. Support - The bones and skeletal system
give the body shape. Skeleton acts as a
framework
3. Protection - Cranium protects the brain,
vertebral column protects the spinal cord,
ribs protect the heart and lungs

Injuries to the skeletal system

The R.I.C.E. process
1. Rest - stop playing or
training
2. Ice - the cold can provide
some pain relief and
limits swelling by
reducing blood ﬂow to the
injured area
3. Compression - use
pressure to hold the ice
pack on the injury. This
also limits swelling and
may sometimes provide Injuries to joints
pain relief 1. Tennis and golfer’s elbow - both are overuse injuries to the
4. Elevation - raise the tendons at the elbow joint
injury, and keep it raised.
2. Dislocations - when a bone at a joint is forced out of its
Again, this helps to
reduce swelling normal position
3. Sprain - is a damaged ligament

www.eezipezi.co.uk

Section 2: Physical activity and your healthy mind and body - 2.7. Joints

Objectives:
(you
should
be
able
to)
1. Know
the
ranges
of
movement
possible
at
a
hinge
and
ball
and
socket
joint
(Alexion,
extension,
abduction,

adduction
and
rotation)

Hinge joint
1. Knee
2. Elbow
Movements possible at Hinge joint Flexion,
Extension and
Rotation
Ball and Socket

Flexion, joint
1. Shoulder
2. Hip

Extension, Movements possible at Ball and
Socket joint

Abduction,
Adduction
Rotation
Movements

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Gcse pe revision booklet

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