PE

A state of complete physical, mental and social wellbeing with merely the absence of disease or infirmity

• To be mentally alert, happy and be in control.
• Looking after your brain by exercising it and resting it sufficiently.

• To be able to maintain good working relationships with others.
• To care for others and behave appropriately.
• If relationships are not maintained, it can lead to poor health such as stress or depression

• To be in good physical shape.
• To be able to look after your body to keep it in working order and avoid things that abuse it such as drugs or alcohol.

The ability to perform physical tasks efficiently and effectively.

When the body is in the best shape possible to perform your physical task as efficiently and effectively as possible

work done to develop physical health

work done to develop peak physical fitness

the learnt ability to bring about a predetermined goal or result with maximum certainty and efficiency.

• Your personality is the way you are and what distinguishes you from others.
• If a person is shy then they would be more inclined to play a solitary sport, such as rock climbing
• If a person is outgoing then they would be more inclined to play a competitive team sport, such as rugby

When you are motivated by things outside you, e.g. desire to win cups,money or please other people

When the motivation come from inside you- you are participating because you love to compete, win or lose.

• If you are laid back or uninterested then you will perform poorly.
• If you are over excited or worried you will also perform poorly

• Many people are competitive by nature. This would influence them to participate in competitive sports.
• However, competitions can put some people off participating

The media decides what sports to cover and to what depth. This would influence people to play popular sports such as football or tennis.

Your diet is your particular eating pattern.

• To maintain life
• for growth and repair
• to carry out all voluntary physical activity

They are the main source for energy production in the body

• potatoes
• wholemeal bread

• sugar
• honey

• the fat on meat
• sunflower oil
• olive oil

growth and repair of the body

the functioning of muscles and nerves, as well as the growth of body tissue.

to give strength and rigidity to the bones and assisting vital body functions

transporting nutrients and removing waste

provides bulk to the faeces, cannot be digested

• 55-60% Carbs
• 25-30% Fats
• 10-15% Proteins

People who are involved in endurance events in the lead up to the event will reduce their intake of carbs, and then just a few days before the event, they will consume lots of carbs. This works because the body will overcompensate, allowing more carbs to be stored next time

A diet consisting of around 25% proteins. Used for intense growth and repair

• constricts the blood vessels
• raises the heart rate
• speeds up metabolism

• carries irritants that narrow the bronchioles of the lungs
• carries the carcinogens that can cause cancer

fills up the red blood cells which should be carrying oxygen.

• loss of coordination
• loss of balance
• poor decision making

• liver damage and disease
• depression
• cirrhosis of the liver

• Sleep allows growth to occur
• Allows brain to recharge
• facilitates memory, learning and social processes

the ability of the respiratory and circulatory systems to deliver nutrients and oxygen to the working muscles and the muscles to use this supply

The ability of the liver and muscles to store fuel and the muscles to utilise this fuel

• being able to produce maximum force with speed in an explosive effort.
• the ability of the muscles to produce force with speed in an explosive effort

• being able to apply a small force at high speed
• the ability of the muscles to relax and contract quickly

Continuous work at a steady rate. Once the heart rate reaches a desired intensity, it is maintained for a period of time.

Involves continuous training but includes working the body at high intensities for varying periods of time then followed by periods of recovery.

Involves alternating periods of high intensity and periods of recovery. The intensity, recovery time and repetitions are decided in advance

subtracting your age from 220 if you are a male and 226 if you're a female

Involves working the body by doing a series of different exercises in a sequence.

a short burst of work being performed once

the amount of repetitions completed in a row before a significant rest period is taken

• Involved muscles working against a resistance and movement of body parts takes place.
• eg bicep curls

• involves muscles working against a resistance but without movement of body parts.
• e.g. holding a press up position for a period of time

involves working the muscles to get you over and under objects, carry objects, jump, run etc.

The maximum weight that can be lifted only once.

• Slowly stretching a muscle to its limit and then holding it in this position for a period of time
• 20-30 seconds

• Bouncing,jerking or swinging body parts in order to put the muscles in a stretched position and produce greater muscle length
• 20-60 seconds/reps

• specificity
• overload
• progressive overload
• rest/recovery
• variety
• peaking
• maintenance and reversibility

the body systems must be worked harder than they are being worked at present.

the aim of training is to prepare your body so that it is at its peak level of physical fitness to allow you to perform at your very best on the day of a competition.

• if you want to maintain your level of physical fitness then you need to continue to train
• if you stop training then the biological adaptions produced by the body will be reversed.

• foundation 
• development
• sharpening
• peaking

The resting heart rate would be lower than before the programme started then you know it is effective

if the rate is quicker now than it was before the programme started then you know it is effective.

traps dust and dirt, then s pushed to the back of the throat by the cilia where it is coughed up

they are the air sacs where the exchange of oxygen and carbon dioxide takes place.

• The intercostal muscles contract, the diaphragm contracts, pulling itself down. The volume of the lungs increases and air pressure decreases so air moves in.
• After breathing in, the oxygen moves out of the alveoli through diffusion into the blood capillaries.

the maximum amount of air we can breathe out in one breath having breathed in as deeply as we can

moves limbs, except for biceps

moves blood through the body

moves food around the digestive system

hold the bones in place

to act as a shock absorber, is smooth and slippery for friction free movement

oils the joint, allowing it work smoothly