PE paper 1

• Agility- the ability to change direction quickly while maintaining control.

  Example- Tennis players need to move and change direction at speed to hit the ball.
• Balance- The maintenance of the centre of mass/gravity over the base of support.

  Example- In gymnastics
• Cardio-vascular endurance- The ability of the heart and lungs to supply oxygen to the working muscles.

  Example- 90 mins of football
• Co-ordination- The ability to use different parts of the body together smoothly and efficiently.

  Example- Any type of catching
• Flexibility- The range of movement possible at a joint.

  Example- Most gymnastics movements.
• Muscular endurance- The ability of a muscle or muscle group to undergo repeated contractions avoiding fatigue.

  Example- Rowers perform repeated contractions causing their limbs to carry out the strokes required.
• Power- Also called explosive strength- The product of strength and speed i.e strength X Speed.

  Example- Punching in boxing
• Reaction time- The time taken to initiate a response to a stimulus.

  Example- Time taken to start to move once gun has gone off.
• Speed- The maximum rate at which an individual is able to perform a movement or cover a distance in a period of time i.e putting the body parts through actions as quickly as possible.

  Example- Running in a race
• Strength- The ability to overcome a resistance. Force produced by muscles (maximal, dynamic, explosive, static).

  • Maximal- The largest force possible in a single maximal contraction for example a punch.
  • Dynamic- The ability to apply a force repeatedly over a long period of time.
  • Static- Ability to hold a body part in a static position. Muscle length stays the same/maximum force that can be applied to an immoveable object for example scrummaging.
• Continuous training is a type of aerobic training which involves any activity that can be sustained without rest and can be repeated over and over; for example running or swimming.
• Continuous training should last at least 20 mins and should be performed at low, moderate, or moderate/high intensity.
• Advantages of Continuous training:

  • Little to no equipment needed
  • It improves aerobic fitness
  • Running can be done everywhere
  • It is simple to do
• Disadvantages of Continuous training:

  • It can be tedious
  • It can cause injury due to repetitive contractions
  • It can be time consuming
  • It is not always relevant to your sport
• Interval training is the name given to any type of training that involves altering periods of work with periods of rest. It usually involves periods of intense exercise coupled with periods of rest or low-intensity exercise. This form of interval training has become known as high intensity interval training, or HIIT for short.
• HIIT basically mean:

  • Short bursts of extreme effort with even shorter rest periods.
  • A 2:1 ratio is often used; for example 30 seconds work, 15 seconds rest.
• Advantages of HIIT training:

  • It burns body fat and calories quickly.
  • It can be altered easily to suit the individual.
  • It can be completed relatively quickly.
  • It can improve the anaerobic and aerobic energy systems.
• Disadvantages of HIIT training:

  • Extreme work can lead to injury.
  • High levels of motivation are needed to complete the work.
  • It can lead to dizziness or nausea.
• Agility test - Illinois agility test
• Balance test - The stork stand test
• Cardio-vascular endurance- 20 meter bleep test
• Co-ordination test - Wall toss test
• Flexibility test - Sit and reach test
• Muscular endurance test - Sit up bleep test
• Power/ Explosive strength - Vertical jump test
• Reaction time test - Ruler drop test
• Maximal strength test - one rep max
• Strength test - Handgrip dynamometer test
• Qualitative data is descriptive, expressed in terms of feelings rather than numerical values. Qualitative data analysis cannot be counted or measured because it describes the data.
• Quantitative data can be counted and measured in numerical values.
• A warm up should include:

  • A gradual pulse raising activity; for example, fast walk/ jog/ light swim to increase the amount of oxygen to the working muscles.
  • Stretching of relevant muscles.
  • Skill based practices/ familiarisation activities; for example, ball work in football.
  • Mental preparation- Starting to get focused, using techniques to control arousal; for example, deep breathing.
• Benefits of a warm up:

  • Body temperature will increase ready for exercise.
  • Stretching will increase the movement possible.
  • You will be more focused and psychologically prepared.
  • Movement skills will have been practised before starting the event.
  • There will be less chance of suffering an injury.
  • There will be an increase in the amount of oxygen being carried to the working muscles- helping with the production of energy.
• A cool down should include:

  • An activity to maintain an elevated breathing and heart rate: for example a walk or jog.
  • A gradual reduction in intensity; for example, jog to light jog to a walk.
  • Stretching of all main muscles used in the activity.
• Benefits of a cool down:

  • It allows the body to start to recover after exercising.
  • It helps with the removal of lactic acid, carbon dioxide and waste products.
  • It can help to prevent the delayed onset muscle soreness (DOMS).
• Principles of training- When designing a training program the principles of training should be included these include Specificity, Progressive Overload, Reversibility and Tedium. These can be remembered by SPORT.
• The key principles of overload are:

  • Frequency
  • Intensity
  • Time
  • Type
• Planes + Axis

  
• Reduced blood pressure is a long term benefit of exercise.
• Concentric contraction - This is when a muscle contracts and shortens.
• Eccentric contraction - This is when a muscle contracts and lengthens.