PE

• healthy, active lifestyle


  a lifestyle which contributes positively to physical, mental and social well being. Includes regular exercise and physical activity
• exercise


  a form of physical activity which maintains or improves heath and/ or physical fitness
• health


  a state of complete mental, physical and social well being and not merely the absence of disease
• fitness


  ability to meet the demands of the environment
• performance


  how well a task is completed
• aesthetic appreciation


  to be able to see the beauty in a performance
• the five components of health related exercise

  cardiovascular fitness, muscular strength, muscular endurance, flexibility and body composition
• cardiovascular fitness


  the ability to exercise your whole body over a long period of time
• muscular strength


  the amount of force a muscle can exert against a resistance
• muscular endurance


  the ability to use the voluntary muscles many times without getting tired
• flexibility


  the range of movement around a joint
• body composition


  the percentage of body weight that is fat, muscle and bone
• the 6 components of skill related fitness

  agility, balance, coordination, power, reaction time, speed
• agility


  the ability to change the position of body quickly and in control
• balance


  the ability to retain the centre of mass of the body above the base of support with reference to static or dynamic conditions of movement
• coordination


  the ability to use two or more body parts together
• power + formula


  ability to undertake strength performance quickly

  power = strength + speed
• reaction time


  the time between a stimulus and the onset of the movement
• speed


  the time which it takes to preform a movement or to cover a distance in a period of time
• why cool down?


  because it disperses lactic acid - which is released during exercise
• why warm up?


  - prevent injury

  - improve performance

  - drills can be used before match to practice skills
• three parts of a warm up?

  cardiovascular warm up

  stretching - dynamic or static

  specific skill practice
• name the 7 principles of training


  individual needs, specificity, progressive overload, rest, recovery and FITT, reversibility
• individual needs


  matching training to the requirements of individual
• specificity


  matching training to the requirements of an activity
• progressive overload


  to gradually increase the amount of overload so that fitness gains occur, but without potential for injury
• rest


  the period of tie allowed for recovery
• recovery


  the time required for the repair of damage to the body caused by training or competition
• FITT


  - frequency

  - intensity

  - time

  - type
• reversibility


  any adaptations that take place as a consequence of training will be reversed when you stop training
• aerobic


  with oxygen
• anaerobic


  without oxygen
• physical benefits of exercise

  - good physical health

  - inc. fitness

  - improve performance

  - improve health related factors, etc. flexibility
• mental benefit of exercise

  - relieve stress

  - inc. self esteem

  - help feel good - release in serotonin
• social benefit of exercise

  - meet new people

  - make new friends

  - develop cooperation

  - improve teamwork
• what are macronutrients


  you need a large amount of these as they are the main energy providers.
• macronutrient examples


  carbohydrate, protein and fats
• micronutrients


  smaller amounts of these. include vitamins and minerals
• carbohydrate


  provide long lasting energy.

  starch - pasta

  first source of energy

  stored as glycogen and when broken down they form glucose.
• protein


  provides the body with amino acid

  vital for building block of human cells

  muscle growth and repair

  not enough - lead to injury