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GCSE P.E > Y10 Component 1 > Flashcards

Y10 Component 1 Flashcards

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1
Q

Health

A

Health is not as simple as just being well. Health is a state of complete emotional/psychological/physical and social well-being, and not merely the absence of disease and infirmity.

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2
Q

Fitness

A

Fitness is the ability to meet the demands of an environment so far a sportsman, it means being in the right emotional/psychological and physical shape to be able to do what your sport requires of you

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3
Q

Exercise

A

Exercise is an activity that needs physical effort-often people think of exercise as activities you do to stay fit, however, activities such as walking or cycling to school are still forms of exercise as they require physical effort. Physical activity that maintains or improves health and fitness

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4
Q

Performance

A

Performance is the action or process of doing something, but the term is also used to describe how you do something or how well you do it

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5
Q

Sedentary

A

Sedentary is lacking in physical activity

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6
Q

Hypokinetic disease (low movement)

A

A disease caused by a lack of physical activity or sedentary lifestyle

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7
Q

Cardiovascular fitness

A

The ability to exercise your whole body for long periods of time

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8
Q

Muscular strength

A

The amount of force a muscle can exert against a resistance

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9
Q

Muscular Endurance

A

The ability to use voluntary muscles repeatedly without getting tired

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10
Q

Flexibility

A

The range of motion of your joints

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11
Q

Body composition

A

The percentage of body weight that is muscle, fat or bone

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12
Q

Agility

A

The ability to change position and control the body at speed

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13
Q

Balance

A

Being able to keep the body stable while at rest or on the move. There are two types of balance:

Static balance is keeping the body stable while stationary

Dynamic balance is maintaining a controlled, stable position while moving

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14
Q

Co-ordination

A

The ability to use two or more body parts together. The different types of co-ordination are:

Foot-eye
Chest-eye
Head-eye
Hand-eye

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15
Q

Power

A

The ability to undertake strength performances quickly. It can be written as a formula: Power = strength x speed

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16
Q

Reaction time

A

The time between a stimulus and a movement in response to it

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17
Q

Speed

A

The rate at which an individual can perform a movement or cover a distance

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18
Q

12 minute cooper run

A

Its for cardiovascular fitness can be used by long distance runners.

50 meter sided square and you running around 12 minutes straight and record distance you ran in meters

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19
Q

Harvard Step Test (6 seconds x 10) (150 steps in total)

A

Its for your cardiovascular fitness. Can be used for most sports

Step up on the bench once every 2 seconds for 5 minutes using a metronome. A minute after you finish check your pulse then do it after two and three minutes.

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20
Q

One-minute Sit-up test

A

Its for your muscular endurance. Can be used for most sports

Lie on the mat, your partner can hold your feet to the ground. Start each sit-up with your back on the floor and then your partner counts how many you’ve done in 1 minute

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21
Q

Sit and reach test

A

Its for your flexibility. Can be used for multiple sports e.g. Martial Arts

Place feet against box and straighten your legs fully. Reach forwards as far as possible and hold for 3 seconds. Measure in cm how far you reached.

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22
Q

Hand-grip test ( hand -grip dynamometer)

A

Its for your strength. Used in most sports like rugby

With your strongest hand, squeeze the grips together to measure your strength. Hold the grip for 3 seconds and get your partner to read the score.

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23
Q

One-minute press up test

A

Its for your muscular endurance. Used in most sports like football

Body must not touch the floor and complete as many press-ups as you can in 1 minute, with your partner counting.

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24
Q

30-meter sprint test

A

Its for your speed. Used in sports like 100 meter sprint and football

Mark 30 meters, from a standing start, sprint from the start line to the line. Your partner should record the time in seconds

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25
Q

Vertical jump/ Sargent jump test

A

Its for your power. Used in sports like basketball

Put chalk on your fingers and from a standing position raise your arm and touch as high up the wall as you can. Bend your knees and jump as high as possible touching the wall again at the highest point. Measure the distance between the marks on the wall this is your score.

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26
Q

Illinois agility test

A

Its for your agility. Used for sports like football wingers

10 metres long and in total you will run 60 metres. Starting lying on your front then sprinting and weaving in and out of the cones. The time taken, measured in seconds, is your agility rating.

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27
Q

BMI

A

Body mass index is a value derived from the mass and height of a person. BMI = kg/m2 where kg is a person’s weight in kilograms and m2 is their height in metres squared.

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28
Q

Principles of training (SPIF)

A

Specificity, progressive overload, individual needs and FITT (frequency, intensity, time and type)

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29
Q

Specificity

A

Matching training to the requirements of an activity. (The particular requirements of an activity).

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30
Q

Progressive Overload

A

Working at a higher range of intensity than the minimum threshold of training.

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31
Q

Individual needs

A

Matching to the requirements of an individual

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32
Q

FITT

A 
The FITT principle enables you to plan an exercise programme to get the most out of it as safely as possible. 
Frequency (how often)
Intensity (how hard)
Time (how long)
Type (method)
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33
Q

Rest and recovery

A

The human body reacts to a hard training session by increasing its ability to cope with future punishing training sessions

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34
Q

Overtraining

A

Ovrtraining happen when you train beyond your body’s ability to recover

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35
Q

Reversibility

A

Reversibility means gradually losing fitness instead of progressing or remaining at the current level

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36
Q

SMART

A

Specific - Measurable - Achievable - Realistic - Timebound

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37
Q

Aerobic training

A

Training that uses oxygen to fuel your muscles

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38
Q

Anaerobic training

A

Training that doesnt use oxygen to fuel your muscles

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39
Q

Karvonen formula

A

Subtract your age from 220 - 50 = 170bpm per minute
HRR = 170 - 65 = 105bpm
(105 x 70%) + 65 = 73.5 + 65 = 138.5bpm

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40
Q

Maximum heart rate

A

MHR = 220 - the person age

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41
Q

Resting heart rate

A

The number of times your beats each minute when you’re not active

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42
Q

Heart rate recovery

A

The decrease in heart rate that occurs one minute after maximum exercise

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43
Q

Continuous training

A

Working the whole/entire body for a long period of time

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44
Q

Interval training

A

Physical training involving alternating stages of high and low-intensity activity

45
Q

Plyometrics training

A

Exercises where muscles use maximum force in short intervals of time

46
Q

Weight training

A

Involves shifting weight to increase the strength of the muscle using a programme of exercises

47
Q

Fartlek training

A

A method of training for runners where the terrain and speed are constantly changing

48
Q

Circuit training

A

A series of exercises completed for a certain amount of time/reps, after one another

49
Q

SMART goals

A

Specific,Measurable,Achievable,Realistic,Time-bound

SMART goal setting is used in sport, work, and leisure. It helps people achieve their end goals

50
Q

PAR-Q

A

The Physical,Activity,Readiness,Questionare is designed to identify the small amount of adults for whom physical activitymay not be appropiate

51
Q

3 stages of a warm up

A

Cardiovascular, stretching, skill based practices

52
Q

Cool down

A

Cooling down after exercise or sport gradually lowers your body temperature, heart rate and breathing rate . This helps to slowly return your body to its resting state.

53
Q

Stoke volume

A

The volume of blood pumped out of the heart with every beat

54
Q

Maximum cardiac output

A

The maximum amount of blood pumped from the heart every minute and can be calculated by multiplying heart rate by stroke volume

55
Q

Muscle hypertrophy

A

An increase and growth of muscle cells through exercise

56
Q

Coronary heart disease

A

Coronary arteries supply blood to the heart muscle. Caused by the build up of plaque causing a block in the arteries. If a coronary artery is blocked, the blood supply to part of heart muscle is cutt off. That part of the heart cannot continue to contract, causing a heart attack

57
Q

Alveoli

A

Any of the many tiny air sacs of the lungs which allow for rapid gaseous exchange

58
Q

Diaphragm

A

Contracts, pulling downwards to increase the volume of the chest. Pressure inside the chest is lowered and air is sucked into the lungs

59
Q

RICE

A

Rest,Ice,Compression,Elevation. The goal is to bring pain and swelling under control as quickly as possible

60
Q

Overuse injury

A

Sustained from repeated action

61
Q

Acute injury

A

A sudden injury that is usually associated with a traumatic event

62
Q

Concussion

A

An injury normally caused by a blow to the head and can happen in many sports

63
Q

Fractures

A

A broken or a cracked bone that can occur from a blow. Types of fractures could be: inclosed, compound, simple and stress fractures

64
Q

Dislocations

A

When a bone at a joint is forced out of its normal position

65
Q

Torn cartilage

A

Cartilage is a firm elastic substance which lines adjoining bones. It absorbs the impact on the bones while reducing the friction during sports. (Wear and tear from long-term overuse)

66
Q

Strains

A

A twist, pull or tear of a muscle or a tendon

67
Q

Sprains

A

A damaged/injured ligament

68
Q

Abrasions

A

Caused by friction of the skin against a rough surface

69
Q

Soft tissue injury

A

Movement past the range can tear or pull tendons and ligaments where two or more bones meet

70
Q

Tennis and golfer’s elbow

A

A condition that causes pain where the tendons of your forearm muscles attach to the bony bump on the inside of your elbow. The pain might spread into your forearm and wrist. Tennis elbow is similar which occurs on the outside of the elbow

71
Q

Blood doping

A

Improves your VO2 max (aerobic capacity)
Increase endurance
Boosts the number of red blood cells in the bloodstream

72
Q

Anabolic steroids

A

Increases strength
Enhances performance in sport
Increased risk of muscle injury

73
Q

Beta blockers

A

Reduces heart rate
Increases steadiness and precision
-Causes Tiredness

74
Q

Diuretics

A
  • The elimination of fluid in the body
  • Lose weight
  • Dehydration
75
Q

Narcotics analgesics

A
  • Gives relief from painful injuries

- Loss of concentration and balance and co-ordination

76
Q

Peptide hormones

A

Assists in recovery from injury and training session
Increase muscle growth

Increase the number of red blood cells, allowing the body to carry extra oxygen and dispense waste product and lactic acid

77
Q

Growth hormones

A

Increase muscle development

78
Q

Stimulants

A

Increase alertness think more quickly by stimulating the central nervous system

Effects of lactic acidon muscles
Overcome tiredness off set the insomnia addiction

79
Q

Cartilage

A

A firm, connective tissue

80
Q

Ossification

A

The process of development from cartilage to bone

81
Q

Somatotype

A

Body shape or type

82
Q

Glycogen

A

The complex carbohydrates – starches – are stored in the body as glycogen and converted into glucose when the body needs more energy. Carbohydrate loading is a technique used to increase the stores of glycogen in the muscles before an endurance event.

83
Q

Rotation

A

Movement around a single axis or pivot joint

84
Q

Tendon

A

Non-elastic fibres that attach muscle to bone, and help to move them. Tendons let you apply power and movement. Tendons grow in strength the more you use them

85
Q

Ligament

A

Elastic fibres that join one bone to another, usually to hold things together and keep them stable. They keep your skeleton supported whilst allowing movement

86
Q

Flexion

A

Increasing the angle at a joint

87
Q

Extension

A

Moving towards the midline of the body

88
Q

Dorsi-flexion

A

Movement of the foot downward towards the sole

89
Q

Plantar-flexion

A

Backward flexion of the foot

90
Q

Adduction

A

Decreasing the angle at a joint

91
Q

Abduction

A

Moving away from the midline of the body

92
Q

Circumduction

A

Moving in a circular or conical shape

93
Q

Voluntary muscles

A

Muscle movement under conscious control
The muscles that help you walk, talk, pick up things, run, jump and do all the basic or complex movements you do everyday. You control how you use them

94
Q

Involuntary muscles

A

Muscle movement not under conscious control
Movement of substances inside the body, favoring possible passageways or the exclusion of contents. This happens without you needing to do anything

95
Q

Cardiac muscle

A

Works to keep your heart pumping through involuntary movements

96
Q

Vascular

A

The process that increases blood flow to active areas during exercise, by diverting blood away from inactive areas

97
Q

Antagonistic pair

A

Muscles that work together to create movement

98
Q

Muscle fibres

A

Consists of a single muscle cell. They help to control the physical forces within the body. When grouped together, they can facilitate organized movement of your limbs and tissues

99
Q

Type I

A

Slow twitch muscle fibres; suited to low intensity work, e.g. marathon running, as they can be used for a long period without fatiguing

100
Q

Type IIa

A

Fast twitch muscle fibres used in anaerobic work; can be improved through endurance training to increase their resistance to fatigue

101
Q

Type IIx

A

Fast twitch muscle fibres used in anaerobic work and can generate much greater force than other fibre types, but fatigue quickly

102
Q

Myoglobin

A

A red pigment that transports oxygen to the muscles

103
Q

Functions of the skeleton

A 
Protection of vital organs
Muscle attachment
Joints for movement
Storing calcium and phosphorus
Red and white blood cell production
104
Q

Joint

A

A place where two or more bones meet. They are important for movement and rotation.

105
Q

Pivot Joint

A

They allow bones to rotate. One bone shaped like a cylinder rotates inside another bone or ligament that makes a ring round it. You have three pivot joints in your body: in your wrist, elbow and neck

106
Q

Hinge joint

A

Allows only backward and forward motion. There are 3 hinge joints: the knee, elbow and ankle. E.g. squat, bicep curl, turning foot inwards

107
Q

Ball and socket joint

A

The rounded head of a long bone fits into a cup-shaped hole. E.g. hip, shoulder capable of variety and range of movement

108
Q

Condyloid joint

A

The ball rests against the end of a bone, rather than inside socket allowing circular motion. E.g. wrist

GCSE P.E (7 decks)

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