GCSE PHYSICAL EDUCATION

REVISION GUIDE,
PART TWO
Different Body Types

 Somatotypes (body build/physique)

 Measurements taken from height, weight, bone
size, muscle girth and fat
 Endomorph
 Mesomorph
 Ectomorph
 Certain body types are particularly suited to
different sports!
Different Body Types
 Endomorph
 Characteristics: Fatness,
round body shape, large
build.
 Effect on sport: often not
suited to endurance
events, most commonly
found in events requiring
large body mass and
strength, such as sumo.
Different Body Types
 Mesomorph
 Characteristics: muscular,
broad shoulders, triangular
body shape
 Effect on sport: Most
sportsmen are mesomrophs
as most sports require
strength and power.
Strongmen and sprinters are
good examples.
Different Body Types

 Ectomorph
 Characteristics: Thin,
lean, low body fat levels
 Effect on sport: often
found competing in
endurance events such
as the marathon and
sports requiring a light
body such as jockey
Optimum Weight

 Factors affecting optimum weight:

 Height
 Gender
 Bone Structure
 Muscle Girth
 Genetics
Optimum weight in sport

 Varies widely according to the sport; rugby and

horseracing, for example, have quite different
requirements.
 A forward in rugby; need muscular strength & power,
so large muscle girth.

 A jockey; short with small bone structure & minimum

amount of muscle.

 Some people need to lose weight to reach their

optimum weight (e.g. boxing)
Weight-related conditions

 Anorexic – a prolonged eating disorder due to

the loss of appetite and a desire to not become
overfat or obese/desire to become thin.
 Underweight – weighing less than is normal,
healthy or required.
 Overweight - having weight in excess of
normal. Not harmful unless accompanied by
overfatness
 Overfat – having too much body
composition as fat
 Obese –describes people who are very overfat.
Performance Enhancing Drugs

ANABOLIC BETA DIURETICS

STEROIDS BLOCKERS

NARCOTIC STIMULANTS PEPTIDE

ANALGESICS HORMONES
Performance Enhancing Drugs

 ANABOLIC STEROIDS: Increase muscle

mass & develop bone growth

 BETA BLOCKERS: Help maintain a low HR

and lower b.p

 DIURETICS: To increase the amount of

urine production
Performance Enhancing Drugs

 NARCOTIC ANALGESICS: They give relief

from painful injuries

 STIMULANTS: They increase alertness

 PEPTIDE HORMONES: Same as Anabolic

Steroids, specific hormone EPO increases
red blood cell production.
Recreational Drugs
 Smoking – Damages heart and lungs and raises blood
pressure, increased risk of cancer, heart disease
 Reduces bodies ability to carry oxygen so performers
suffer from fatigue and loss of breath more easily.
 Alcohol – Can cause damage to the liver and brain
cells and increase likelihood of dehydration
 It may affect performance by impairing judgments,
slowing reaction times and causing dehydration, it is
commonly used as a sedative in sports such as
archery to improve performance.
Risk assessment & prevention of
injury

 How can we make activities safe?

 Warming up/cooling down
 Checking equipment & facilities
 Protective equipment & clothing
 Appropriate footwear
 Balanced competition – (weight
categories/mixed or single sex/age/handicap
system)
 Playing to the rules of competition
The CV system

 Heart, Blood and Blood Vessels.

 Heart pumps blood around the body

(2 main functions):

1. To supply the body with oxygen/nutrients

2. To remove waste products such as carbon
dioxide
The CV system

 Aerobic (with air) activity  Anaerobic (without air)

 Any sustained activity activity
requiring increased  Anaerobic activities are
breathing and oxygen high intensity activities
consumption over a short period of time
 Aerobic activities normally  They only last for 40
last for a minute or more second or so, even the
 Increases cardio - vascular fittest athletes cannot work
fitness and efficiency of at this intensity for longer
respiratory system  Examples include 100m
 E.g. long distance running sprint
The CV System during exercise

 Immediate effects of exercise:

 Increased HR (adrenaline released)
 Increased blood pressure
 Increased body temperature/sweating
 Lactic acid build up
 Muscle fatigue / tiredness
Regular Exercise & the CV System

 Effects of regular training and exercise:

 Increased stroke volume and cardiac output
(so heart pumps more blood per beat)
 Quicker recovery rate
 Lower resting HR
 Healthy veins and arteries
 Reduced blood pressure

Overall more efficient CV system

The effect of lifestyle on the CV
system

 Rest
 High Cholesterol
 Recreational drugs
 Sedentary lifestyle & lack of exercise
 Stress
The Respiratory System

Tidal volume
 “The amount of air inspired and expired with
each normal breath at rest and during
recovery”
 Tidal volume increases during exercise

Vital capacity
 “the maximum amount of air you can breathe
out after breathing in as much air as possible”
Immediate and long term effects of
exercise on the respiratory system

 Oxygen debt
“the extra oxygen consumed during recovery
from a period of strenuous physical activity,
compared with the amount which would usually
have been consumed over the same length of
time at rest.”
Immediate and long term effects of
exercise on the respiratory system

 Improved efficiency of lungs and better

delivery of oxygen to the working muscles.
 Meaning the body will be able to cope better
during exercise.
 VITAL CAPACITY increases
 No. OF ALVEOLI increases
 No. OF BLOOD VESSELS increases

 Smoking can have serious negative effects on the respiratory

system (i.e. damage alveoli affecting gaseous exchange).
The muscular system

 The muscular system describes all the muscles in the

body and how they work.

 It is the driving force behind movement, which happens

as a result of muscles contracting and lengthening.

 Voluntary muscles bring about movement, these are

the ones that can be consciously controlled and we use
in sport and physical activity.
 Involuntary muscles contract by themselves e.g. heart
Muscles and muscle action
Muscle Produces Main Action
Extension of the Pull the legs back at
upper leg the hips.
Gluteals Running/good
posture
Flexion of the leg Bend the legs at the
at the knee. knees.
Hamstring
Sprinting: leg bends

Plantar flexion of Straighten the foot so

the foot you can stand on your
Gastrocnemius toes.
Running: pushing
onto the toes
Muscles and muscle action
Muscle Produces Main Action

Trapezius Rotates the Hold and rotate the

shoulder blades shoulders and also
backwards. move the head
back and sideways.
Rowing
Latissimus Rotates upper arm Pull arms down at
dorsi at the shoulder. the shoulders and
back behind your
back. Butterfly
(swim)
Triceps Extension of the Straighten the arms
arm at the elbow at the elbow. Throw
a cricket ball.
Muscles and muscle action
Muscle Produces Main Action
Abducts the Raise the arms in
Deltoids upper arm, from all directions at
the body. the shoulders.
Serve in tennis.
Flexion of arm at Bend the arms at
Biceps elbow the elbows.
To throw a
cricket ball.
Extension of leg Straighten the
Quadriceps at the knee legs at the knees.
Kicking a
football.
Muscles and muscle action
Muscle Produces Main Action, Sport
Example

Pectorals Adduction of arm Raise the arms up,

sideways and
across the chest at
the shoulders.
Front crawl swim
Abdominals Flexion and Pull in the abdomen
rotation of the and bend the spine
trunk. so you can bend
forward.
Rowing
Muscles and movement

 Antagonistic muscles

 Skeletal muscles work across a joint and are attached to the

bones by strong cords known as tendons.

 They work in pairs, each contracting or relaxing in turn to create

movement.
 Muscles and muscle action

 Flexion (bending) of the arm

 The muscle doing the work (contracting) and creating the

movement is called the agonist or prime mover.
 The muscle which is relaxing and letting the movement take place
is called the antagonist.
Antagonist
(Triceps
relax)

Agonist or Prime Mover

(Biceps contract)
How muscles work
 A muscle can work in two ways;
 Isometrically
 Isotonically

 ISOMETRIC  the muscle stays the same length, a

good example being during a tug of war, or when
holding the plank.

 ISOTONIC  the muscle changes length as it works.

 Muscle Shortening= concentric
 Muscle Lengthens= eccentric
Long term effects of exercise on
the muscular system
 Increased muscle size (hypertrophy)
 (Atrophy is a loss of muscle mass; may experience
when injured and stop training)

 Potential injuries:
 Soft tissue injuries: tears, pulls and strains
 Prevention:
 Warm up and cool down
 Treatment:
 RICE (Rest, Ice, Compression and Elevation)
The skeletal system

• The skeletal system includes all the bones in the

body.

•It maintains the body’s shape and supports it, keeps it

in position, and provides a structure to which muscles
are attached.
3 MAIN FUNCTIONS:
1. Movement
2. Support
3. Protection
 3 Functions of the skeleton

SUPPORT
Our skeleton offers
support so we can
move, stand up ,
Sit down etc.

MOVEMENT PROTECTION
Of vital organs
Bones meet to form
joints, which act at E.g. ribs protect heart
levers. Tendons attach to & lungs. Can prevent
bones to muscles enabling serious injury
a variety of movements. during sport.
Movement at joints

 Joint movements:

 Flexion – the angle at the joint is getting smaller.

 Extension – the angle at the joint is getting bigger
 Adduction – a body part moves towards the centre line of the body
 Abduction – a body part moves away from the centre line
 Rotation – the movement is spinning or turning
Movement at joints
Hinge Joint

• Allows: flexion + extension

• Like hinges on a door
• Found at: elbow + knee
Ball and socket joint

• Allows: widest range of movement (all 5)

• Occurs when rounded head
of a bone fits into a cup-sized
cavity
• Found at: shoulder
(scapula + humerus)
and hip (pelvis + femur)
Exercise and the skeletal system

 Bones grow until you reach approx 18 years.

 Exercise can...

 Increase bone density

 Allow ligaments & tendons to become thicker
and stronger.
Weight bearing exercises

 Bones become lighter and weaker with age.

 Osteoporosis is when too much bone is lost,

the skeleton becomes weak and bones can
break very easily.
 Exercise can prevent osteoporosis,
particularly weight-bearing exercises such as
walking, running, skipping. They put pressure
on bones, increasing their strength.
INJURIES TO BONES...
Injuries to the skeletal system

•Stress fractures:

•An ‘overuse injury’ from muscles becoming

fatigued and not absorbing shock, OR, from
increasing exercise intensity too quickly.

•Activities played on hard surfaces such as

basketball, tennis and road running are susceptible
to stress fractures.

•Open and Closed Fractures – The Bone breaks

INJURIES TO JOINTS...
Injuries to the skeletal system

 Sprain:
 Injuries to the skeletal system
Torn Cartilage:
Injuries to the skeletal system
Injuries to the skeletal system

 Dislocations:

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

position.

 Result of a hard blow causing a bone to be

displaced.

 The most obvious symptom is deformity and

swelling of the joint
Treatment for injuries

 The treatment for minor injuries:

 THE RICE PROCESS:

Rest
Ice
Compression
Elevation
Diet and the skeletal system

 Diet is essential for a strong, healthy skeletal

system.

 A balanced calcium-rich diet helps bones to grow

and increase density (milk, cheese, yoghurt).

 Vitamin D is essential to the growth and

maintenance of healthy bones and helps absorb
calcium.

 Smoking and too much alcohol have a toxic effect

on bones.