GOOD SPORTING EXAMPLES TO USE IN THE EXAM



KEY WORDS, EXAMPLES AND DEVELOPMENT

REVISION SHEET

In the exam you will be asked to apply knowledge to different sporting situations. Use the information in this booklet to prepare yourself for this. The more developed the example the more marks!

Healthy active lifestyle

What are the key factors of a healthy lifestyle?

How does sport contribute to a healthy lifestyle?

Complete the table. Classify each benefit and give an explanation of how they contribute to a healthy lifestyle

|Benefit |How it contributes |

|Eg. Social |To make new friends |

To answer the question types above you would use the knowledge below….

|KEY WORD |APPLICATION |FURTHER DEVELOPMENT |

|Health |BENEFITS ARE… | |

|‘A state of complete mental, | | |

|physical and social wellbeing, |SOCIAL |Therefore… |

|and not merely |Joining a club to meet new friends |they are not lonely |

|the absence of disease and | |they can develop communication skills |

|infirmity’. | | |

| |MENTAL |as you play sport it takes your mind of |

| |To relieve stress/ increase self confidence |worries or concerns/ offers a distraction/ |

| | |release serotonin to make you feel good |

| | | |

| |PHYSICAL |therefore you are less likely to develop |

| |To increase fitness/ improve stamina/ strength |heart disease/ lower blood pressure etc. |

| |etc. | |

Explain how participation in physical activity can stimulate… Cooperation, Physical challenge, Aesthetic appreciation, competition, development of friendship.

Explain the term… (competition/cooperation etc)

To answer the question types above you would use the knowledge below…

|KEY WORD |APPLICATION |FURTHER DEVELOPMENT |

|COOPERATION ‘Working with a |Playing in a volleyball team and developing |The common goal is to win and without |

|team/ in a team / others / |tactics together in order to win. |co-operation the team doesn’t work as well.|

|teamwork | | |

|or to achieve common goal/equiv’| | |

| | | |

|COMPETITION |Playing tennis against another player and wanting|It is not competition if you are not |

|‘playing against another |to win the point. |playing to win. |

|opponent to win’ | | |

|DEVELOPMENT OF FRIENDSHIP |Joining a club allows you to meet new people. |Overtime these can become friends. |

|‘social mixing in order to make | | |

|new friends’ | | |

|PHYSICAL CHALLENGE |Doing a sky dive for charity. This tests you both|You need to have strength to perform a sky |

|‘this is Working the body to |mental (fear, new activity) and physically. |dive but also have to be mentally tough to |

|limit but having the mental | |overcome the fear of jumping out of a plane|

|toughness to Keep going/keep | | |

|motivated’ | | |

| | | |

|AESTHETIC APPRECIATION |Watching a gymnastic routine/ dance performance |You would look at the technical aspects of |

|‘appreciating the beauty of |for the beauty of it. |sport and grade them on how they looked eg |

|sport’ | |marks out of 10 |

INFLUENCES

Identify key influences that have an impact on staying involved in sport?

(John) lives 50 miles from any city, what influence could impact on him taking part in sport?

To answer the question types above you would use the knowledge below….

|KEY WORD |APPLICATION |FURTHER DEVELOPMENT |

|PEOPLE: |You could be influenced by family, peers, role |For example, your dad could have played |

| |models. |football and you wanted to be like them |

| | | |

| | |For example, you could see a sport played |

| |You could be influenced by fashion, media |on TV and want to play that sport. |

|IMAGE |coverage | |

| | | |

| | |For example, you may be male and can’t play|

| | |Netball due to the limited number of clubs |

| |You could be influenced by age, disability, |or the stereotype. |

|CULTURAL: |gender, race | |

| | |For example, you may not be able to ski due|

| | |to the lack of facilities in the area. |

| | | |

| |You could be influenced by |For example, if you are ill you may not be |

| |access, availability, location, time |able to take part in certain sports. |

|RESOURCES: | | |

| | |For example, you may not be able to play |

| | |golf due to the amount of money needed to |

| |You could be influenced by |join. |

| |illness, health problems | |

|HEALTH AND WELLBEING: | | |

| | | |

| |You could be influenced by | |

|SOCIO-ECONOMIC: |cost, perceived status of the activity | |

ROLES IN SPORT/ REMAINING IN SPORT

What are the opportunities to remain in sport?

What qualities would you need to be… a performer, leader, official, volunteer?

Other than playing how can you remain in sport?

To answer the question types above you would use the knowledge below….

|KEY WORD |APPLICATION |FURTHER DEVELOPMENT |

|PERFORMER |You can play sport to remain involved |For example, playing volleyball against |

| | |others you would develop teamwork, |

| | |communication etc. |

| | | |

| |You can lead others in sport |For example, you can become a coach of a |

|LEADER | |team and pass on knowledge that you have |

| | |learned. You would need motivation, |

| | |organisation etc. |

| | | |

| | |For example, being a linesman in rugby. You|

| |You can umpire/ referee games |would need discipline, communication etc. |

| | | |

| | |For example, you could become a race |

|OFFICIAL | |steward for a cycle race. You would need |

| |You could give up your free time to help others |commitment and motivation etc. |

| |in sport. | |

| | | |

| | | |

|VOLUNTEER | | |

INITIATIVES

Explain why the government uses initiatives?

How can initiatives contribute to a healthy active lifestyle?

How does the youth sport trust/national governing bodies/ Sport England

ANY QUESTION ON INITIATIVES NEEDS TO BE ANSWERED WITH…..

To increase participation in sport to improve health

or

To retain people in sport through an effective network of clubs, sports facilities, coaches, volunteers and competition

Or

To create opportunities for talented performers to achieve success

They link to areas on the sports participation pyramid.

COMPONENTS OF FITNESS

What component of fitness would a gymnast need?

What component of skill related fitness would a rugby player need?

A Netball player needs ________ to get to the ball first.

HRF

|KEY WORD |APPLICATION |FURTHER DEVELOPMENT |

|CARDIOVASCULAR ENDURANCE |To consistently make the 10m after a tackle in |Therefore they will be onside and be in the|

|The ability to exercise the |rugby league in a match. |correct position to defend. |

|entire body for long periods of | | |

|time. |To complete a marathon without stopping. |The better your stamina the more likely you|

| | |are to get a better time or beat your PB. |

| | | |

| | | |

| | | |

|MUSCULAR ENDURANCE | |If you have good muscular endurance you |

|The ability to use voluntary |To perform a volleyball set many times without |will be able to perform more sets without |

|muscles many times without |the arms getting tired. |losing technique or standard. |

|getting tired. | | |

| | |If you have good muscular endurance you can|

| | |row for longer maintaining the same |

| |To use your arm muscles to keep rowing. |standard. |

| | | |

|FLEXIBILITY | | |

|The range of movement possible | |If you can extend your toes to a point you |

|at a joint. |To extend your toes completing a handstand in |can get better marks. |

| |gymnastics. | |

| | |The more flexible a person is the further |

| |When rock climbing flexibility is needed to reach|you can reach to get higher quicker. |

| |and climb up the rock face. | |

| | | |

|BODY COMPOSITION | | |

|The percentage of body weight | |The more fat a person has the harder it is |

|which is fat, muscle and bone. |A sumo wrestler needs to have a high percentage |to push them over. |

| |of fat in order to compete. | |

| | |The longer a person’s stride is the less |

| |A long distance runner needs to be tall and thin.|time it takes to cover a distance. If a |

| | |person has little fat they are lighter so |

| | |have less weight to carry. |

|MUSCULAR STRENGTH | | |

|The amount of force a muscle can| |The more strength a person has in the scrum|

|exert against a resistance. |A rugby player needs strength to push against a |the more chance the team has of gaining an |

| |scrum. |advantage and pushing them back. |

| | | |

| | |To gain extra marks in gymnastics you need |

| | |to hold still positions, the more strength |

| | |you have the easier it is to balance. |

| |A gymnast needs strength to hold themselves up on| |

| |the rings. | |

SRF

|KEY WORD |APPLICATION |FURTHER DEVELOPMENT |

|BALANCE |Games: A netball player will need balance when |If they have good balance they will improve|

|The ability to retain the body’s|they are shooting to get a steady position. |their accuracy. |

|centre of mass (gravity) above | | |

|the base |Athletics: A Shot putter needs balance so that |Therefore better balance means that they |

|of support with reference to |they don’t go over the line when throwing. |can maximise the throwing area and get a |

|static (stationary), or dynamic | |better distance. |

|(changing), |Net: A badminton player needs balance to reach |Therefore they can play a correct shot and |

|conditions of movement, shape |for a shot whilst on the move but maintain on |return to the ready position quicker. |

|and orientation. |their feet. | |

| | | |

| |Other: A gymnast will need balance to perform a |The better the balance the better the |

| |handstand for a period of time. |performance as they are able to maintain |

| | |the position and get better marks. |

| | | |

|CO-ORDINATION |Games: A rugby player needs co-ordination in |The more co-ordination a rugby player has |

|The ability to use two or more |order to pass the ball to a player. |the more accurate their pass will be. |

|body parts together. | | |

| |Athletics: A long jumper needs co-ordination to |The more co-ordinated the better the take- |

| |run and take off from the board. |off meaning that they can jump further. |

| | | |

| | | |

| |Net: A table tennis player needs co-ordination so|If a table tennis player has more |

| |that they can serve a ball to an opponent. |co-ordination they can put spin or be more |

| | |accurate with their shots. |

| | | |

|REACTION TIME |Games: A hockey goalkeeper needs reactions when a|The better the reactions the time the |

|The time between the |shot is played in order to save it. |keeper has to get across and save it. |

|presentation of a stimulus and | | |

|the onset of a movement. |Athletics: A 100m Sprinter needs reactions to get|If they react quickly to the gun they can |

| |a good start |get an advantage over the other runners. |

| | | |

| |Net: A volley ball player needs reaction time to |If the ball deflects of the net a player |

| |react to a shot played over the net. |with good reactions will be able to react |

| | |and adjust their body to reach it before it|

| | |hits the floor. |

|AGILITY | | |

|The ability to change the | | |

|position of the body quickly and|Games: A Netball player needs agility to dodge |The better the agility the quicker a player|

|to control the |opponents. |can turn to get away from an opponent and |

|movement of the whole body. | |create space. |

| |Athletics: A 400m runner needs agility to run |If the 400m runner has good agility they |

| |bends. |will be able to run the bend quicker and |

| | |get a better time. |

| | | |

| | | |

| |Net: A badminton player needs agility to move to |If a player has good agility they can move |

| |a shot played to the opposite side of the court |quickly to the shot and get more time to |

| | |play it. Especially if the shot deflects. |

| | | |

|POWER |Games: A hockey player needs power to be able to |If a player has more power the ball will |

|The ability to do strength |take long shots. |travel faster and make it more difficult |

|performances quickly (power = | |for the keeper to save it. |

|strength x speed). |Athletics: A sprinter would need power to push of|If a sprinter has more power they would be |

| |the blocks at the start of a race. |able to push off the blocks harder and get |

| | |a better start to gain an advantage over |

| | |others. |

| |Net: A badminton player needs power when |The more power a player has the less time |

| |performing a smash. |the opposition has to react to the shot and|

| | |therefore more chance of winning the point.|

| | | |

| | | |

|SPEED | | |

|The differential rate at which |Games: A footballer needs speed to push the ball |If a player has good speed they are more |

|an individual is able to perform|pass the defender and run on to it. |likely to beat the opponent to the ball and|

|a movement or cover a distance | |gain an advantage. |

|in a period of time. |Athletics: A triple jumper would need speed on |If the performer has good speed they will |

| |the run up to the jump. |gain more momentum and power in the take- |

| | |off allowing them to jump further. |

| |Net: A table tennis player needs speed in their |The more speed the performer has the |

| |arm in order to serve a ball. |quicker the serve and the less time your |

| | |opponent has to react. |

METHODS OF TRAINING

What method of training would a (insert any sporting activity) use to improve (insert any component of fitness)?

What method of training would you use to improve muscular strength?

Describe a typical interval training session?

|KEY WORD |APPLICATION |FURTHER DEVELOPMENT |

|INTERVAL TRAINING |Interval training is high intensity training with|A sprinter may use interval training to |

| |set periods of rest and repeat. A sprinter may |improve their speed and train their |

| |use this to increase their speed. |anaerobic system because it is an explosive|

| | |method of training. You try to work above |

| | |80% of you training zone. |

| | | |

| | |A 10,000 metre runner could use continuous |

| | |training to improve stamina. They would |

|CONTINUOUS TRAINING | |need to work between 60-80% of their |

| | |maximum heart rate, working aerobically. |

| | | |

| | |A football player would use fartlek to |

| | |improve their stamina. The training can |

| | |mirror the game with periods of sprinting, |

| |Continuous training is training at a steady pace |running and walking. |

|FARTLEK |without breaks or rest. A long distance runner | |

|TRAINING |would use this to improve stamina. |A rugby player could use free weights to |

| | |increase the size and power of their |

| | |muscles. This will make them stronger in |

| | |the tackle. |

| | | |

| | | |

|WEIGHT TRAINING | | |

| | |Circuit training allows an athlete to work |

| | |on different aspects of fitness. This can |

| | |be suited to the athlete’s individual |

| |Fartlek training is varying speeds of high |needs. Its important that the circuit is |

| |intensity work with lower intensity work and |arranged so that muscle groups are not |

|CIRCUIT |active rest periods. It can improve speed or |worked consecutively. |

|TRAINING |stamina depending on how hard you are working. A | |

| |games player is likely to use this type of | |

| |training. |Any sports performer could use this method.|

| | |For example a sprinter needs power at the |

|CROSS | |start of the race so could use weight |

|TRAINING | |training. They also need speed to run as |

| | |fast as possible so would combine it with |

| |Weight training involves repetitions and sets of |interval training. |

| |work against a resistance to improve muscular | |

| |strength. A rugby player may use weight training | |

| |to improve their power in tackles. | |

| | | |

| | | |

| | | |

| | | |

| | | |

| | | |

| | | |

| |Circuit training involves working around stations| |

| |to improve different components of fitness. It | |

| |has a set working time and rest time. A games | |

| |player could use this method. | |

| | | |

| | | |

| | | |

| |Cross training is a mixture of the above training| |

| |methods. It breaks up the monotony of using the | |

| |same type of training. | |

APPLYING THE PRINCIPLES OF TRAINING

How can John make sure that he improves his fitness?

Why should John match his training to his needs?

Why do we need to consider rest and recovery in our training programme?

To see any improvements in a person’s fitness they must apply the principles of training below.

|INDIVIDUAL NEEDS |An athlete needs to consider their own needs before stating a |

|Matching training to the requirements of an individual. |training session. For example they may lack speed but have good|

| |stamina so they would focus on improving that aspect of |

| |fitness. |

|SPECIFICITY |An athlete needs to consider the needs of their sport when |

|Matching training to the requirements of an activity. |starting to train. A 100m sprinter may need to use interval |

| |training to improve their speed, there is no point training to |

| |improve agility as this isn’t needed when running in a straight|

| |line. |

|PROGRESSIVE OVERLOAD |An Athlete could apply the FITT principle… |

|‘To gradually increase the amount of overload so that fitness |They can change the frequency, intensity, time and type of |

|gains occur, but without potential for injury.’ |activity to improve fitness. |

| |For example, a rugby player may start to train 2 times a week |

| |and increase it to 3 times a week in order to gradually |

| |improve. |

|RECOVERY |If you have done a heavy weights session the body needs time to|

|The time required for the repair of damage to the body caused |rest so that recovery can take place. During this recovery the |

|by training or competition. |muscles will adapt and hypertrophy will occur. Increasing |

|REST |muscle strength. |

|The period of time allotted to recovery. | |

|REVERSIBILITY |A player who is injured or stopped training will apply this |

|Any adaptation that takes place as a consequence of training |principle so that the training matches their level of fitness |

|will be |when they start to train again. |

|reversed when you stop training. | |

INJURIES

How can you ensure that injuries are kept to a minimum in sport?

What is balanced competition?

Name a risk in (sporting activity) and suggest a measure to reduce this?

How would you treat a sprain?

|KEY WORD |FURTHER DEVELOPMENT |

|SPRAIN |Damage to a joint or ligament. |

|STRAIN |Damage to a muscle or tendon. |

|RICE |This is how you would treat a sprain. |

|(rest, ice, compression, elevation) | |

|BALANCED COMPETITION |An under 18’s Hockey match balances competition by age. |

|‘ensuring that a competition is equal by age, weight, gender or|Heavy weight boxing match… balances competition by weight. |

|ability’ |A mixed doubles tennis match balances competition by gender. |

DRUGS

What type of drug would a weight lifter use?

Why would a performer take drugs?

Name a socially acceptable drug?

What effects does smoking have on the lungs?

|KEY WORD |FURTHER DEVELOPMENT |

|Stimulants |A stimulant can be socially acceptable eg coffee or a banned |

|Drugs that have an effect on the central nervous system, such |substance like cocaine. A sprinter may take stimulants to |

|as increased mental and/or physical alertness. |become more alert and react quicker to the gun at the start of |

| |a race. |

|Anabolic steroids |A weight lifter may take steroids so that they can train harder|

|Drugs that mimic the male sex hormone testosterone and promote |and increase their muscle size, allowing them to lift more |

|bone and muscle growth |weight. |

|Beta blockers |An archer may take beta blockers to steady their nerves before |

|Drugs that are used to control heart rate and that have a |a competition. This will allow them to be more accurate. |

|calming and relaxing effect. | |

|Erythropoietin (EPO) |A 1500m runner would use EPO to increase red blood cells so |

|A type of peptide hormone that increases the red blood cell |that they can transport oxygen better and can increase the |

|count. |energy available in muscles. |

|Narcotic analgesics |A basketball player may take Narcotic analgesics if they had a |

|Drugs that can be used to reduce the feeling of pain. |slight sprain. This will allow them to continue to compete. |

| |However, they could cause more damage to the injury by playing |

| |on without pain. |

|Peptide hormones |A sprinter may take this to increase muscle growth. This will |

|Drugs that cause the production of other hormones. |allow them to become faster and more powerful. |

|Diuretics |A boxer could use Diuretics to lose weight quickly to make |

|Drugs that elevate the rate of bodily urine excretion. |their weight category. It can also be used to mask other drugs |

| |by removing them from the body quicker. |

EFFECTS OF EXERCISE ON THE BODY

What are the immediate effects of exercise on the body?

What are the long term adaptations that can occur when exercising?

SKELETAL SYSTEM (BONES)

What is osteoporosis?

What is a joint?

How does the skeletal system help us to perform movements?

What exercise increases bone density?

Name a weight bearing exercise?

Joint

A place where two or more bones meet.

|Short term/ Immediate |Long term |

|No short term effects |Increased bone density |

| |Increased strength in muscles/ligaments/tendons |

| |Increased flexibility |

MUSCULAR SYSTEM (MUSCLES)

What muscle contract the arm?

What muscle causes flexion at the knee?

What training method will cause muscular hypertrophy?

Explain how muscles help movement?

Isometric contractions

Muscle contraction which results in increased tension but the length does

not alter, for example, when pressing against a stationary object.

Isotonic contraction

Muscle contraction that results in limb movement.

|Short term |Long term |

|Increase in fuel demands |Increase in muscle mass (hypertrophy) |

|Lactic acid build up |Increased strength/endurance |

|Muscle fatigue | |

RESPIRATORY SYSTEM (LUNGS)

What is oxygen debt?

Why does the respiratory system respond to exercise?

Give an example of how the respiratory system helps when exercising?

How does the respiratory system aid recovery?

Oxygen debt

The amount of oxygen consumed during recovery above that which

would have ordinarily been consumed in the same time at rest (this

results in a shortfall in the oxygen available).

Application of oxygen debt: Once you have taken part in intense physical activity you need to repay the oxygen debt. This means you need to increase the rate and depth of breathing so that more oxygen can be delivered to the muscles than when resting, this will break down the lactic acid and aid recovery.

|Short term |Long term |

|Increased breathing rate |Increased lung capacity/volume |

|Increased depth of breathing |Increased vital capacity |

|Oxygen debt | |

CARDIOVASCULAR SYSTEM (HEART)

What is stroke volume?

How does the cardiovascular system respond to exercise?

Give an example of how the cardio system helps when exercising?

How does exercise effect blood pressure?

Heart rate

The number of times the heart beats each minute.

Stroke volume

The volume of blood pumped out of the heart by each ventricle during

one contraction.

Cardiac output

The amount of blood ejected from the heart in one minute. SV X HR.

21

Blood pressure

The force exerted by circulating blood on the walls of the blood vessels.

|Short term |Long term |

|Increased Heart rate |Cardiac Output increases |

|Increased Cardiac Output |Resting heart rate decreases |

|Increased Blood Pressure |Faster recovery time |

| |Increased Stroke volume |

| |Increased size of heart (Cardiac hypertrophy) |

| |Reduced risk of high BP |

| |Reduced risk of heart disease |

| |Healthier Veins/Arteries |

DIET & HEALTH

What is the relationship between diet and fitness?

Explain how you can be healthy but unfit?

If your diet is not balanced what can happen?

What is optimum weight?

How can optimum weight affect sports?

Balanced diet

A diet which contains an optimal ratio of nutrients.

Exercise

A form of physical activity done to maintain or improve health and/or

physical fitness, it is not competitive sport.

Fitness

The ability to meet the demands of the environment.

Performance

How well a task is completed

If you don’t have a balanced diet the following health conditions can occur…

Obese

A term used to describe people who are very overfat.

Overfat

A way of saying you have more body fat than you should have.

Overweight

Having weight in excess of normal (not harmful unless accompanied by Over fatness).

Anorexic

Pertaining to anorexia – a prolonged eating disorder due to loss of appetite.

Underweight

Weighing less than is normal, healthy or required.

SOMATOTYPES (Classification of body type)

What are somatotypes?

What type of activity would suit an endo/ecto/ mesomorph?

Ectomorph

A somatotype, individuals with narrow shoulders and narrow hips,

characterised by thinness. An example of an event that would suit this body type is a 1500m runner; they would have bigger strides so that they could cover more distance.

Endomorph

A somatotype, individuals with wide hips and narrow shoulders,

characterised by fatness. An example of an event that would suit this body type is a Sumo wrestler; they would have more weight so would be harder to push out of the ring.

2

Mesomorph

A somatotype, individuals with wide shoulders and narrow hips,

characterised by muscularity. An example of an event that would suit this body type is a sprinter; they would have more muscle so that they can create more power at the start of the race.

OTHER KEY CONCEPTS

Aerobic exercise

‘With oxygen’. If exercise is not too fast and is steady, the heart can supply all the oxygen muscles need to create energy. Working at 60-80% of maximum heart rate. An example of aerobic exercise is 1500m race.

Anaerobic exercise

‘Without oxygen’. If exercise is done in short, fast bursts, the heart cannot supply blood and oxygen to muscles as fast as the cells use them. They use energy in the muscle for exercise. Working at 85%+ of maximum heart rate. An example of a anaerobic exercise is the 100m sprint.

-----------------------

Foundation

Participation

Performance

Excellence

IN WHAT WAYS DO JOINTS MOVE?

1. Flexion: decreasing the angle at a joint.

2. Extension: increasing the angle at a joint.

3. Adduction: movement of a limb towards the body

4. Abduction: movement of a limb away from the body.

5. Rotation: movement of a limb in a circular or part circular direction.

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