| national pride | can create a buzz for the countries' residence, improving optimism and a sense of national pride |
| tourism | more visitors to the country's spending money on hotels' food etc, can lead to improved status and awareness of the city |
| economy and employment | good for the economy with financial benefits from visitors at the time and also from those who visit afterwards, increased employment during the event |
| legacy implications | event offers a legacy in terms of better facilities available both for elite training and community use |
| infrastructure | improved infrastructure around the venues and main cities like roads and accommodation, offering longer-term benefits to the local society |
| classification of bones | long, short, flat, irregular |
| 3 types of joints | fixed (fibrous), slightly moveable (cartilaginous), freely moveable (synovial) |
| types of synovial movement | ball and socket, hinge |
| synovial joints | synovial joints |
| synovial fluid | space between bones that is encapsulated by a synovial membrane and articular cartilage, also contains synovial fluid |
| articular cartilage | covers the end of bones where they come together to form joints, allows bones to glide over each other with very little friction |
| joint capsule | tough connective tissue membrane that is attached to the bones and that encloses the joint cavity, the capsule holds the bones and other parts of the joint together |
| synovial membrane | makes synovial fluid, which has a lubricating function |
| ligament | short band of tough, flexible, fibrous connective tissue which connects two bones and helps hold together a joint |
| role of tendons | connect muscles to bones |
| isotonic contraction | contraction of a muscle with movement |
| isometric contraction | contraction without movement, e.g. wall sit |
| types of isotonic contraction | concentric, eccentric |
| concentric | contraction that causes the muscle to shorten |
| eccentric | contraction that causes the muscle to lengthen |
| health | a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity |
| physical health and well-being | being well in the body and free from injury and illness |
| mental health and well-being | felling well in the mind, with a positive outlook and a sense of your own value |
| social health and well-being | a positive sense of involvement with family, friends and others in the community |
| fitness | the ability to cope (or meet) the demands of the environment |
| decreased fitness because of ill health | ill health can lead to an inability to train (lowering fitness) |
| increased fitness despite ill health | unhealthy but able to train (increasing fitness) |
| aspects for maintaining fitness | living a healthy active lifestyle, eating a balanced diet, avoiding habits that reduce fitness |
| function of carbohydrates | provide the body's main source of fuel, needed for physical activity, brain function and operation of the organs |
| source of carbohydrates | pasta |
| energy provision for carbohydrates | 55% |
| function of fats | supply a highly concentrated source of energy that you can store in your body for later use |
| source of fats | butter |
| energy provision of fats | 30% |
| function of proteins | helps body cells grow, repair cells and muscle tissue |
| source of protein | eggs |
| energy provision of protein | 15% |
| function of water | transports nutrients to the cells, helps maintain body temperature |
| males vs females for energy needs | males have larger because they have a higher muscle mass |
| teenagers vs children | teenagers have larger because they are still growing but are also doing more physical activities and sport |
| active vs sedentary lifestyle | active have larger because they burn more calories |
| where energy comes from | muscle cells release energy from glucose in a process called respiration, some glucose is converted to glycogen and stored in the muscles and liver |
| test for cardiovascular endurance and how to carry it out | cooper test, you run as fast as you can in 12 minutes and compare it to establish norms for the test |
| test for flexibility and how to carry it out | sit and reach test, sit on the floor with your legs fully extended against a box, you stretch forward with both hands while keeping your legs straight, the distance from your fingertips is the measurement |
| test for muscular endurance and how to carry it out | multi-stage abdominal conditioning test, perform as many sit-ups as you can in a 30-second period and get a partner to keep count |
| test for power and how to carry it out | vertical jump test, stand to a wall and stretch your arm as far as you can and mark it with chalk on your fingers, then turn and jump as high as you can and mark it with your fingertips, the difference between the 2 marks is the distance jumped |
| test for speed and how to carry it out | 30m sprint, measure out 30m with cones and get a partner to time how long it takes you to run |
| test for strength test and how to carry it out | one rep max test, after a warm-up, a person chooses a weight they know they can lift. They then rest for several minutes, increase the weight and try again. If successful, they rest for a few more minutes and keep increasing the weight until they can only repeat one weight lift. |
| test for agility test and how to carry it out | Illinois agility run, start facing down behind the starting line with your chin on the floor. On "go" your partner should start timing, and you stand up and run as fast as you can around the cones following the pathway. |
| test for balance and how to carry it out | stork stand test, stand on one foot and place the other foot against the inside of the knee and place your hands on your hips, timing starts when you close your eyes and stops when they open, your foot parts from your knee, or you lose your balance |
| test for coordination and how to carry it out | Anderson wall toss, standing 2m from a wall, toss a tennis ball underarm against a wall with one hand and catch it in the other. Immediately throw it back and catch in the initial hand. Repeat this for 30 seconds and count how many times you can successfully throw and catch the ball |
| test for reaction and how to carry it out | hold a meter ruler flat against a wall and stand with your thumb alongside but not touching the 0 cm mark. Without warning, your partner drops the ruler, and you have to catch it by gripping between the thumb and index finger. |
| reasons for carrying out fitness tests | motivation, identifying strengths and weaknesses, comparison to others |
| VO2 max | the volume of oxygen that can be consumed while exercising at a maximum capacity, measured in (ml/kg/min) |
| 5 things that affect VO2 max | age, gender, genetics, lifestyle, training |
| age | oxygen uptake is at its strongest in 18-25 year old's but reduces at the rate of about 1 percent per year |
| gender | values of VO2 max are typically 25-35% higher in men due to larger hearts and therefor higher volume of blood is pumped |
| genetics | the types of muscle fibers you have and size of your heart are partly dependent on the genes you inherit from your parents |
| lifestyle | smoking and a sedentary lifestyle are 2 factors that will prevent your VO2 max from improving |
| training | focusing on cardiovascular activities like running will increase your VO2 max and improve your performance |
| reasons for carrying out high altitude training | increase in red blood cell count |
| body benefits for warm up | raises body temp and heart rate, helps avoid sprains and strains, increase oxygen supply to muscles |
| body benefits for cool down | reduce injury risk, reduce muscle soreness later, reduce oxygen debt and clear lactic acid |
| brain benefits for warm up | focus the mind on exercise, helps you prepare mentally |
| brain benefits for cool down | chance to reflect, allows the performer to calm down |
| 3 phases of a warm-up | pulse raiser, dynamic stretches, skill familiarization |
| pulse raiser | increases your heart rate, running |
| dynamic stretches | engages the muscles to increase flexibility, lunges |
| skill familiarization | imitates actions/performance of a sport, dribbling in basketball |
| cool down plan | 5-10 minutes of light jogging, 5-10 minutes static stretches like hamstrings |
| reasons for taking PED's | to enhance performance, to keep up with the competition, fame and increased wealth, recover quickly or mask their pain |
| 4 types of PED's | anabolic steroids, beta blockers, stimulants, diuretics |
| anabolic steroids effects and sports | increased muscle mass, increased power and strength, speed up recovery time, athletics & rugby |
| beta blockers effects and sports | prevent adrenalin in order to keep heart rate low, calming and relaxing effect, reduce anxiety, archery & shooting |
| stimulants effects and sports | affect the CNS, reduce pain, increase alertness: mental and physical, athletics & swimming |
| diuretics effects and sports | increase the amount of water passed out of the body, a way of reducing weight quickly, mask other PED's being used, boxing & gymnastics |
| reasons for banning PED's | health risks, unfair advantage, morality |
| health risks | the possible short and long term physical and mental health problems |
| unfair advantage | how PED's provide an advantage in strength, power and recovery and how that undermines the notion of a 'level playing field' |
| types of PED testing | random selection, blood testing, urine sampling, sample testing, sanctions |
| random selection | athletes can be called for drug testing at any time in or out of competition |
| blood testing | athletes are provided with a sealed kit in which they place two samples (A and B), if the kit has been tamped with, it must be returned |
| urine sampling | similar to blood testing, although the sample must be given in the view of an official of the same gender |
| sample testing | samples are sent to a registered laboratory, where sample A is tested, if a positive result is found the athlete is notified before sample B is also tested |
| sanctions | if both tests are positive, the relevant sporting organisations are notified, they decide what penalties or bans to impose |
| disadvantages of PED's | health implications, financial penalty, public humiliation, disqualification or being banned, effect on other competitors |
| negative consequences of drugs scandals | permanently damage your reputation, your health, banning from sports |
| why some performers use blood doping | improves an athlete's aerobic fitnesses there are more red blood cells which increases the capacity to carry more oxygen, allows them to work harder and recover faster |
| how blood doping is carried out | - blood is taken 3–4 weeks before a competition, usually at a point when haemoglobin levels are high
- the blood is frozen to maintain the high haemoglobin levels that will produce more red blood cells
- one or two days before the competition the blood is thawed and then reintroduced to the performer via a blood transfusion |
| effects of blood doping on performance | will increase the number of red blood cells in the body and the capacity to carry more oxygen, the performer's aerobic capacity is increased, they can perform for longer without fatigue |
| potential side effects of blood doping | blood become more viscous (thicker), increased chance of heart attacks, strokes and pulmonary embolism (clot on the lung), risk of infection (when sharing blood), kidney disease (through EPO) |
| traditional differences between amateur and professional performers | professional athletes tended to come from lower classes because they competed for money often from bets, among amateurs it was felt that competing for money was not gentlemanly |
| Olympic Games | in the 1960s and 1970s some countries competitions were sponsored by their government, some athletes were paid secretly to compete, 1971 IOC changed rules to allow athletes to get compensation for missing work (only in some sports), 1986 permission was given for professionals to compete in each sport |
| use of technology in sport | decision-making by officials, recording time and distance, enhancing performance |
| positive impact of technology on the performer | improvements in training leading to improved performance, able to review decisions in competition that may go against them unfairly |
| negative impact of technology on the performer | not all performers have access to the best technology, gives advantage to performers from wealthier countries, can interrupt or slow down the game |
| positive impact of technology on the sport | fairer and more consistent decision-making, adds drama and suspense while the decision is made, brings in more investment |
| negative impact of technology on the sport | can disrupt and slow play down if used too often, doesn't always give the correct decision, investors such as media companies may demand for influence in return for investment |
| positive impact of technology on the audience | better informed from expert analysis replays and different camera angles, can see how decisions are made and trust that they are fair, added excitement in drama of waiting for the decision |
| negative impact of technology on the audience | may see errors or poor decisions if viewing on platforms with technology that the officials don't have causing problems for the officials and sport, to keep play fast only a few reviews are allowed so mistakes are still made if the team/player has no reviews left |
| positive impact of technology on the officials | help to make the correct decisions, improved communication with colleagues |
| negative impact of technology on the officials | reversed decisions may lead to officials being undermined, may become too reliant on the system to make decisions |
| factors affecting access to physical activity | age, gender, disability, social and cultural influences |
| how age affects access to physical activity | young people - joints are not fully developed, so some activities should be avoided such as heavyweight training and extreme distances
older people - may not be able to do some sports because of less strength, disease such as arthritis, poorer eyesight and hearing |
| how gender affects access to physical activity | some organisations restrict access to men only (e.g. some golf clubs), women may be made to feel unwelcome even when access is allowed, women's sports are not treated equally in terms of finance, scholarship and development |
| how disability affects access to physical activity | lack of provision for people who can't use facilities without additional equipment or support, lack of parking or disabled-friendly transport means people can't get to facilities |
| how social influences affects access to physical activity | family - families may not be able to afford to pay for equipment, fees or tuition
school - school may not provide the facilities for particular sports or offer them on the timetable |
| how cultural influence affects access to physical activity | local facilities may be segregated on the basis of what faith you belong to, some faiths treat certain days as holy so participants can't compete on those days, faith may impose restrictions on sports that women can play or the clothing they wear |
| factors affecting participation | access, discrimination, education, environment and climate, family, financial consideration, media coverage, role models, time and work commitments |
| how access affects participation | people with disabilities, older people, women |
| how discrimination affects participation | people in minority ethnic groups, people with disabilities |
| how the environment/climate affects participation | in mountainous areas, activities such as walking or hiking might be popular and well-supported |
| how family affects participation | traditionally in some countries women are encouraged to look after the family, the families habits can affect the level of exercise and activities they will take part in |
| how media coverage affects participation | dominated by male sports and great for male sports, very little female sport is covered in any form of media |
| how role models affects participation | boys are influenced by poor behaviour of their idols, girls receive very little coverage of female role models |
| how time and work commitments affect participation | people in full-time work may have less time or activities or may feel too tired to take part |
| strategies to increase participation for family | cheaper club and gym memberships when enrolling as a family |
| strategies to increase participation for financial considerations | reducing the cost of participation or memberships through concessions (e.g. under 16 and pensioners), local group activities using public spaces to keep costs down and offer easy access |
| strategies to increase participation for media coverage | need more coverage of female sports such as netball, programmes aimed at women e.g. sky TV's SportsWomen programme and webpages, more high profile female presenters on TV |
| real risk | the amount of danger that actually exists in the activity after taking into account safety controls and measures |
| perceived risk | an individual's subjective or personal judgement about the dangers of an activity |
| what are risks caused by | weather, limited level of skill, inadequate facilities and equipment, lack of preparation, limited fitness, behaviour of other and yourself |
| how to reduce risk | protective clothing and equipment, appropriate clothing and footwear, lifting and carrying equipment safely, maintaining hydration, use of warm up and cool down, following rules, suitable level of competiton |
| causes of winding | a blow to the abdomen by hitting a ball or hitting action making the diaphragm go into spasm |
| treatment for winding | loosen the clothing, sit in a crouched position as this helps the muscles to relax, try to stay calm and take slow deep breaths |
| causes of simple cuts or grazes | cuts - contact with a sharp object
graze - scraping or rubbing against a rough surface |
| treatment for simple cuts or grazes | stop any bleeding by applying pressure to the area using a clean dry absorbent material such as a bandage towel or handkerchief, when bleeding has stopped clean the wound and cover it with a dressing |
| causes of blisters | repeated rubbing of the skin, e.g. on the foot where the shoe rubs against the heel, burning |
| treatment for blisters | unbroken blisters - don't pierce the bubble, cover with a plaster, gauze pad or dressing
burst blisters - don't peel off the dead skin on top of the blister, allow the fluid inside to drain and wash it with mild soap and water, cover the area with a dry sterile dressing to protect it from infection until it heels |
| causes of bruises | when capillaries break or burst underneath, blood leaks into the skin causing the discolouration |
| causes of muscular injuries | muscle is overstretched or torn (strain), caused when muscles are overused e.g. during a weight training session, muscle strains are particularly common in the legs and back, such as hamstring and lumbar (lower back) strains |
| causes of tendon injuries | can also be overstretched or torn (strained), inflamed tendons (tendonitis) occur through repeated action (e.g. tennis elbow), tendon injuries usually happen during activities that involve sudden sharp movements such as throwing or jumping or after repeated overuse of the tendons |
| causes of ligament injuries | sprain, caused by ligaments being twisted or pulled past their range of movement, a serious injury is the ACL (anterior cruciate ligament) in the knee a common injury in football and basketball |
| process of the RICE method | Rest - stop the activity, rest and protect the injured or sore area
Ice - apply an icepack right away to reduce pain and minimise swelling, wrap ice pack in a towel to avoid it directly touching the skin
Compression - wrap the area in an elastic bandage, this will help decrease swelling
Elevation - keep the injured body part raised above the level of the heart whenever possible, this may also help to reduce swelling |
| impact of the RICE method | Rest - prevents further damage
Ice - narrow the blood vessels and reduce blood flow
Compression - prevent any further build-up of blood
Elevation - reduce blood flow and minimise swelling |
