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iGCSE PE > Paper 1 Topic 3 > Flashcards

Paper 1 Topic 3 Flashcards

1
Q

Fitness

A

“The ability to meet the demands of the environment”

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2
Q

Exercise

A

“A form of activity done to maintain or improve health and/or fitness, it is NOT competitive sport”

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3
Q

Performance

A

“The action of perforaming a task, including a sporting performance”

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4
Q

11 component of fitness

A
  • Agility
  • Body composition
  • Balance
  • Coordination
  • Cardiovascular endurance
  • Flexibility
  • Muscular endurance
  • Power
  • Reaction time
  • Speed
  • Strength
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5
Q

Fitness testo to test cardiovascular fitness

A
  • Cooper 12-minute run test
  • Cooper 12-minute swim test
  • Harvard step test
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6
Q

Fitness testo to test strength

A

hand grip dynamometer

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7
Q

Fitness testo to test muscular endurance

A
  • One-minute press up test
  • One-minute sit-up test
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8
Q

Fitness testo to test flexibility

A

Sit and reach

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9
Q

Fitness testo to test power

A

Vertical jump

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10
Q

Methods of training:

A
  • Continuous trainning
  • Fartlek training
  • Circuit training
  • Interval trainning
  • Polymetric training
  • Weight / resistance trainning
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11
Q

Continuous trainning (advantages)

A
  • No equipment
  • Can do on your own or with others
  • Health benefits (e.g. reduced chance of CHD)
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12
Q

Continuous trainning (disadvantages)

A
  • Can be boring, so motivation can be lost
  • Doesn’t change pace, so not so good for games players
  • Can cause impact injuries
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13
Q

Fartlek trainning (advantages)

A
  • No equipment or facilities needed
  • Can do on youw own or with others
  • Change of pace/ terrain can add interest
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14
Q

Fartlek trainning (disadvantages)

A
  • Safe route not always easy to find
  • Higher intensity parts can be avoided
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15
Q

Circuit trainning (advantages)

A
  • variety of stations generates interest
  • Does not have to involve equipment
  • Can work on skill and fitness
  • Can be aerobic and anaerobic by changing the time at stations/ rest
  • Easily adapted for each person
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16
Q

Circuit trainning (disadvantages)

A
  • If equipment is required, can be costly
  • Can take time set up and put away
  • Limited time at stations to work on skills
  • Difficult to work on all skills
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17
Q

Interval trainning (advantages)

A
  • No equipment needed
  • Can be adapted for anaerobic or aerobic activity
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18
Q

Interval trainning (disadvantages)

A
  • Can be repetitive and therefore boring
  • Need to plan and keep track of sets
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19
Q

Plyometric trainning (advantages)

A
  • Can be completed with no equipment
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20
Q

Plyometric trainning (disadvantages)

A
  • Can cause injury due to its high intensity if not carried out correctly
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21
Q

Weight / resistance trainning (advantages)

A
  • Easily adapted for muscular endurance
  • Can target specific areas of the body
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22
Q

Weight / resistance trainning (disadvantages)

A
  • Equipment can be expensive
  • Need to complete technique correctly to avoid injury
  • Free weights need to have a spotter
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23
Q

FIRSTOP

A
  • FITT
  • Individual needs
  • Reversibility
  • Specificity
  • Thresholds of trainning
  • Overtrainning
  • Progressive overload
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24
Q

FITT

A
  • Frequency (How often we train)
  • Intenisty (how hard we train)
  • Time (How long we train for)
  • Type (What method of training we use)
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25
Q

Individual needs

A

Matching the training to the requirements of the individual

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26
Q

Reversibility

A

Fitness can be lost when you stop training e.g. when going on holiday or due to injury

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27
Q

Specificity

A

Matching the training to the requirements of the activity

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28
Q

Threasholds of training

A
  • A safe and effective level to train at
  • Aerobic - 60-80% of maximum heart rate
  • Anaerobic - 80-90% of maximum heart rate
  • Maximum heart rate = 220 - age
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29
Q

Overtraining

A

Training beyond your body’s ability to recover

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30
Q

Progressive overload

A

Gradually increasing the amount of work in training so fitness grains occur, without the risk of injury

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31
Q

How to optimise training and avoid injury:

A
  • Complete a PAR-Q (Physical Activity Readiness Questionnaire)
  • Apply the principles of training of training (FIRSTOP)
  • Play to the rules of the competition
  • Check equipment and facilities
  • Wear protective equipment
  • Warm up before exercise
32
Q

Concussion

A
  • Caused by a mild head/ brain injury. Usually a blow to the head.
  • Common in sports such as: rugby when a clash of heads. Cycling when falling from the bike and hitting the head on the ground
  • Symptoms: confusion, dizzyness, unconsciouness, nausea
  • Treatement: Seek medival advice and monitor
33
Q

Fractures:

A
  • Simple fracture or closed fracture
  • Compound or open fracture
  • Greenstick fractures
  • Stress fractures
34
Q

Simple fracture or closed fracture

A

This is when the bone breaks but does skin

35
Q

Compound or open fractures

A
  • This is when the bone breaks AND causes to break
  • This could lead to blood loss and infection
36
Q

Greenstick fracture

A
  • This is common in younger children
  • This is where the bone bends and breaks side
37
Q

Stress fractures

A

This is mainly due to overuse, this is where small cracks form in the bone

38
Q

Dislocation

A
  • A dislocation is when one of the bones at a joint comes out of place
  • They occur due to a blow to the area for example falling and putting your arm to save out yourself can cause shoulder dislocation
  • Symptoms: Pain! Misshapen joint, swelling
  • Treatement: RICE could be used, seek medical help
39
Q

Sprain

A
  • A sprain is an injury at a joint where some of the fibres of the ligament are torn
  • It happens when the joint goes through a greater range of movement than normal
  • Symptoms: Pain, bruising, swelling
40
Q

Strain

A
  • A strain is a stretch or tear to the muscle fibres
  • It happens when the muscles are overstretched
  • Symptoms: Pain, bruising, swelling
  • Treatement: RICE
41
Q

Torn cartilage

A
  • Cartilage acts as a cushion at the end of bones. To tear this cartilage is a common sports injury
  • It happens through forcefull twisting or sudden impact
  • Symptoms: Pain, swilling, stiffness at the joint
  • Treatement: Rest and strngthening exercises
42
Q

Tenis elbow

A
  • A joint injury where the tendons of the elbow are inflamed. Pain is felt on the OUTSIDE of the elbow.
  • Cause by poor technique or overuse
  • Treatement: RICE but Rest and recovery main treatment
43
Q

Golfers elbow

A
  • A joint inury where the tendons of the elbow are inflamed. Pain is felt on the INSIDE of the elbow
  • Caused by poor technique or overuse
  • Treatement: RICE but Rest and Recovery the main tratment
44
Q

Abrasions

A
  • When fallen over on the football pitch or on the basketbal court
  • Clean the affected area and apply treatement if needed
45
Q

RICE

A
  • Rest –> Do not use the affected area, allow time to heal
  • Ice –> The cold ice will help swelling
  • Compression –> Apply a bandage to the affected area to provide support and reduce swelling
  • Elevation–> Keep the affected area raised to help reduce swelling
46
Q

Performance enhancing drugs (PEDs)

A
  • Anabolic steroids
  • Beta blockers
  • Diuretics
  • Narcotic analgesics
  • Peptide hormones
  • Stimulants
  • Blood doping
47
Q

Why anabolic steroids?

A

It is an artificial form of male hormone testosterone.

  • To train harder and longer
  • Improve power and strength
  • Increase protein synthesis helping develop muscle mass
  • Increase their chance of winning
  • Pressure from others
  • Speed up recovery time
48
Q

Anablic steroids health risks

A
  • Liver damage
  • CHD
  • Decrease sperm count (infertility)
  • Skin problems, acne
  • Mood swings including agression
  • Premature baldness
49
Q

Who would take anabolic steroids?

A
  • Any activity that requires power
  • Sprinters
  • Weight lifters
50
Q

Why Beta Blockers?

A

They work by blocking adrenaline so help slow down the heart rate

  • They have a calming effect
  • They reduce performers anxiety
  • They allow the performer to remain in control
  • It increases the chances of winning
  • They reduce muscle tremor or shaking
51
Q

Beta blockers health risks

A
  • Nausea and diarrhoea
  • Tiredness
  • Depression
  • Insomnia and nightmare
  • Low blood pressure
52
Q

Who would take Beta Blockers?

A
  • Any activity that requires precision such as:
  • Archery
  • Target shooting
  • Gymanstics
  • Diving
53
Q

Why Diuretics?

A

Increase the rate of urination thus increasing the amount of fluid loss

  • To achieve quick weight loss
  • TO mask or hide other PEDs that they take making it harder to detect
54
Q

Diuretics health risks

A
  • Dehydration
  • Nausea, headaches
  • Heat/kidney failure
55
Q

Who would take diuretics?

A
  • Any activity that has a weight category or where it is a benefit to be light
  • Boxing
  • Horse riding
56
Q

Why narcotic analgesics?

A

Designed to releive pain temporarily

  • They mask injuries so the performer can continue to compete
  • They give a sense of bein invincible
  • They give a sense of euphoria
  • They increase the performers pain threshold
57
Q

narcotic analgesics health risks

A
  • Anxiety/ depression
  • Nausea/vomiting
  • Heart/ kidney damage
  • Addiction
  • Concentration loss
  • Further damage to injury
58
Q

Who would take narcotic analgesics?

A
  • Any performer with an injury wishing to carry on training and performing could take this drug

Common in:
- Boxing
- Football
- Sprinting

59
Q

Why peptide hormones?

A

These are found naturally in the body, some artificially increase the amount to gain benefits

Two types of peptide hormones:
- Erythropoietin (EPO)
- Human growth hormone (HGH)

60
Q

EPO health risks

A
  • Increase thickness of blood
  • Blood clots/ strokes
  • Increase risk of heart attack
61
Q

HGH health risks

A
  • Arthritis
  • Heart failure
  • Abnormal growth in feet and gands
  • Diabetes
62
Q

Why would take EPO?

A

Any activity where increase in oxygen would help:
- Long distance cycling
- Long distance running
- Rugby

63
Q

Why would take HGH?

A

Any activity where increase in strength would help:
- Sprinting
- Weight lifting
- Boxers

64
Q

Stimulants

A

Increase brain activity making performer feel more alert and awake

  • To increase agression
  • To increase competiveness
  • To increase heart rate (therefore oxygen delivery)
  • Reduce tiredness
  • Increase alertness
65
Q

Stimulants health risks

A
  • Insomnia
  • Anxiety
  • Aggression
  • Heart rate irregulations
66
Q

Who would take stimulants

A

Two categories of performer:
- Those who wish to increase aggression such as rugby players, ice hockey players, boxers…
- Those who wish to stay alert over long period of time such as baseball players, long distance athletes.

67
Q

Blood doping

A
  • Blood doping is the process of having additional blood added to their blood stream
  • The performer can remove their blood then store for 4-6 weeks
  • During this time the performers body replaces the blood it has lost
  • Prior to an event the blood is injected back in giving the performer a huge amount of extra red blood cells
68
Q

Why blood doping?

A
  • Increase in red blood cells, therefore:
  • Increase in oxygen-carrying capacity
69
Q

Blood doping health risks

A
  • Infection from equipment such as needles
  • Increase thickness of blood can lead to blood clots
  • Deep vein thrombosis due to blood clots
  • Stroke as a result blood clots
  • Disease carried by blood e.g. HIV and hepatitis
70
Q

Who would do blood doping?

A
  • Any performer who takes part in an activity where an increase in oxygen delivery would be an advantage, such as:
  • Long distance cyclists
  • Long distance runners
  • Long distance swimmers
  • Games players where the game can last hours
71
Q

An exercise session split:

A
  1. Warm up
  2. Main activity
  3. Cool down
72
Q

Warm up

A

A warm up is essential to..:
- Prevent injury
- Improve performance
- Practice skills before the event or match
- Prepare psycolofically for the event
- Increase oxygen delivery to the working muscles

73
Q

Phases of a warm up

A

Phase 1 (pulse raiser/cardiovascular):
- Gradually increase the pulse rate to increase oxygen delivery. Can range from jogging, skipping, cycling to swimming

Phase 2 (stretching):
- Static stretches - stretching on the spot
- Dynamic stretches
- Stretching as you move

Phase 3 (sport specific drills):
- In tennis the players practice the shots they are going to use in the game
- In the footabll the players pass, dribble, shoot
- In long jump the performers practice take offs, flight and landing

74
Q

Cool down

A

Reasons why we cool down:
- Aids removal of lactic acid which can build up and cause muscle soreness
- Aids the removal of carbon dioxide and other waste porducts
- Improves flexibility
- Helps avoid dizziness
- Stops ‘blood pooling’ which is when the blood stops and stays in the lower limbs

75
Q

Phases of a cool down

A

Light exercise:
- This can include slow jogging at a lower intenisty than you have been working

Stretching:
- Stretch the main muscles you have used in the activity

A cool down does NOT prevent injury as many people think

iGCSE PE (10 decks)

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