Standard Grade Physical Education

Easter Revision Class

Standard Grade Physical Education

Activities The Body in Action

Skills and Techniques

Activities

Nature and Purpose

Activities can be split up in different ways:
Firstly, activities can be either Individual or Team Secondly, activities can be either Competitive or Non-Competitive Lastly, competitive activities can be either Directly Competitive or Indirectly Competitive

This gives us 6 different types of activity:

1)
2) 3) 4) 5) 6)

Individual Non-Competitive
Team Non-Competitive Individual Directly Competitive Team Directly Competitive Individual Indirectly Competitive Team Indirectly Competitive

Scoring Systems
There are two main types of Scoring System Objective Scoring System Objective Scoring is measured by definite means time, points, runs, goals, etc It does not matter how good the performance looked, but is decided purely on who has the most goals, or who has the quickest time, or who has thrown the furthest distance. Subjective Scoring System Subjective Scoring methods are based on the opinions of judges. The judges will give the performance an overall score after considering many different factors. For example, in gymnastics, points would be awarded for quality of skills/movement, rhythm, flow and use of space.

Reasons for Participation

There are many reasons why people participate in activities. It may be that you enjoy the physical challenge of activities, or you may like the social aspect of meeting other people. There could be certain health benefits from taking part in some activities, or you may have other personal reasons for taking part.

PHYSICAL

SOCIAL

HEALTH

PERSONAL

Creativity
Creativity means to perform as a way of self-expression (expressing your thoughts and feelings). To be creative you will express yourself in an individual and unique way. An example would be to use your creativity to make a gymnastics floorwork sequence, or to create a dance routine.

Most creative activities are SUBJECTIVELY scored. The most common school creative activities are dance and gymnastics.
However, you can be creative in certain situations within other activities. For example, in football you can use your imagination and creative flair to create attacking advantages for your team.

Tactics & Strategies

A STRATEGY is a plan that you or your team have organised prior to a game/performance, in order to try and achieve success. They are often called game plans. Strategies can be adapted during play or at official stoppages. A TACTIC is a specific way of carrying out a particular strategy. There will be various tactical decisions to be made during a performance, and they will often depend upon the time left and the score within a game. The overall aim of tactics/strategies are to play to your own team/groups strengths, and to try and exploit your opponents weaknesses.

Principles of Play
In many activities where you are applying tactics and strategies, you need to consider various principles. These are called PRINCIPLES OF PLAY In team games, the fundamental principles of play involve trying to: 1) 2) use and create space in attack restrict and deny space in defence

Main Principles of Defence:

DEPTH - Having more than one line of defence in the event of a player being beaten by the opposition (e.g a sweeper) - Slowing down an attack to give your players time to get back and defend. Put pressure on attack without committing yourself to a tackle. - Giving defensive support to a team-mate who is challenging the attacker in possession of the ball.

DELAY

COVER

Main Principles of Attack: WIDTH - Attacking using the wide areas to try and stretch the oppositions defence which will create space in the middle. - Having players behind you and in front of you to create passing options

DEPTH

MOBILITY - Interchanging positions with other players to confuse opposition. Creating space by making runs off the ball.

Rules
Rules are designed to shape activities and ensure that everyone can participate on an equal basis. There are two types of rules: 1) Official rules These are formal rules which are written in the rule book. They are laws which MUST be adhered to during play. Official rules can be safety rules, rules which shape the activity, or rules which restrict your movement. 2) Unofficial rules These are often known as unwritten rules or codes of conduct. They cannot be found in any rule book, but they relate to the way in which you should behave whilst taking part in an activity. (etiquette) Unofficial rules relate to Fair Play and Sportsmanship.

Adapting Activities
There may be times when an activity will have to be adapted (changed) to make it easier to play, or to help you practice particular skills. There are various ways that activities can be adapted: Rules (Often called a conditioned game) Scoring Opponents Equipment Duration Team Size Layout

Roles and Responsibilities

Throughout your Standard Grade PE course you will have had to adopt various different roles in certain activities. PERFORMER
When performing in a group or team activity, it is essential to know what your role is and what your responsibilities are. The success of any tactic depends on how well the team operate as a unit, when each player is performing his/her own role to the best of his/her ability.

HELPER
At times you will be required to help other students to improve their skills. E.g Supporting someone in position whilst they are performing a handstand in gymnastics, or observing someones performance in swimming and giving them feedback about the parts that were effective and the parts that required improvement.

OPPONENT
During practice you may be required to act as an opponent to another student. E.g being the goalkeeper in hockey against someone who is practicing their shooting, in order to make the practice realistic.

OFFICIATOR
You may also get the chance to officiate different activities on your course. This involves being in charge of the activity and making decisions about the outcome. E.g Being a judge in a gymnastics performance, where you give a mark for the quality of performance, or being an umpire in badminton where you decide if the shuttle has landed in or out of the court.

Personal and Physical Qualities

There are various qualities that people have which help them to participate in activities. Some of these are Physical and some are Personal. Physical Qualities can usually be seen by looking at a person, and they will have an affect on the activities they take part in, or the role that they are performing. Examples of Physcial Qualities are: Strength, Speed, Height, Good Eyesight Personal Qualities cannot be seen by looking at a person. However, they make the person who they are, and they will have an affect on how the person performs in an activity. Personal Qualities usually come from within a person. Examples of Personal Qualities are: Determination, Motivation, Fairness

The Body in Action

Oxygen Transport System

The main aim of the Oxygen Transport System is to help you exercise. If you can increase the amount of oxygen you take in to your body, the longer and harder you will be able to train for. The Respiratory System and the Circulatory System work together to provide your muscles with oxygen so that you can exercise.

The Respiratory System

Oxygen is taken into the lungs when you breathe in. The Oxygen is then absorbed into your blood, which is then pumped around your body by the heart. The oxygenated blood allows your muscles to use energy to help you exercise. As you exercise, a waste product called Carbon Dioxide is produced. This is returned to your lungs by the blood (deoxygenated blood) and is then sent away from the body as you breathe out.

The Circulatory System

The heart pumps around the body in the following cycle:
Deoxygenated blood is pumped to the lungs to pick up oxygen The oxygenated blood is returned to the heart The oxygenated blood is then pumped around the body to the muscles The deoxygenated blood is returned from the body to the heart

The contractions of the heart mean that blood is pumped around the body in surges. This is called your pulse beat. Arteries carry the oxygenated blood from the heart to the body. Veins return the deoxygenated blood to the heart.

Effects of Regular Exercise on the Heart and Lungs Regular exercise is very good for the heart and lungs. It can increase the size of the heart. This allows the heart to be more efficient as more blood can be moved around the body in one pump. This lowers the heart rate the lower the heart-rate, the fitter you are. The size of your lungs increases through regular exercise, and this provides the body with more oxygen through deeper breathing. The more oxygen you can take into your lungs, the greater your capacity for exercise. Effects of Lactic Acid/Oxygen Debt If you perform for a long time, (eg. long running races or swimming) it is often difficult for your breathing to supply enough oxygen to the working muscles. This leads to a build-up of lactic acid in your muscles, which will eventually cause you to slow down. This is because your muscles have fatigue. Sometimes cramp will also occur. Lactic acid can only be removed with oxygen. Until more oxygen arrives by deep and frequent breathing, oxygen debt will occur.

Body Structure
The Skeleton
The body is given a framework by the skeleton. It gives: The shape of the body Somewhere for the muscles to be attached to create movement Protection for the internal organs, e.g. heart, lungs

Tendons
Tendons are the connective pieces of tissue that join muscles to bones.

Ligaments
Ligaments join bones to other bones to help provide stability at joints. These prevent overstretching and over-twisting.

Cartilage
Cartilage is found at the end of bones at joints. It acts as a buffer to protect bones and stop them from rubbing against each other.

Muscles
Muscles are the parts of your body that allow you to move. Muscles can contract (get shorter) or relax. Muscles are usually joined to two bones across a joint. As the muscle contracts, it pulls the bones, creating movement. Muscles function by working in pairs. As one muscle contracts, the other relaxes and lengthens.

Joints
Joints are where bones meet in your body. There are three different types of joints: Fixed or Immovable Joints such as the skull

Slightly Movable Joints such as the vertebrae in the spine

Freely Movable Joints (Synovial Joints) such as the knee, shoulder

The joints which affect our movement most in PE are the Freely Movable Joints. The two main types of freely movable joint are:
Hinge Joints This type of joint can move in one direction (plane) It can open and close like a hinge on a door. Examples are the Knee joint and the Elbow joint.

Ball and Socket Joints This is where the rounded part of one bone fits into a hollow (the socket) of another bone. These joints allow movement in all directions. Examples are the Hip joint and the Shoulder joint.

Aspects of Fitness
Physical Fitness Cardio-respiratory Endurance Local Muscular Endurance Strength Speed Flexibility (Suppleness) Power Speed Endurance Strength Endurance Skill-related Fitness Agility Reaction Time Balance Timing Co-ordination Movement Anticipation Mental Fitness Level of Arousal Rehearsal Managing your Emotions Determination Motivation Leadership

Warming Up / Cooling Down

A warm up is designed to gradually prepare your body for the work ahead There are three main stages to a warm up. These are: 1. Jogging or light running for a few minutes 2. Stretching exercises for a few minutes 3. Practice the skills of the game Jogging increases body temperature, increases blood flow to muscles Stretching gradually lengthens muscles which prevents injury Practicing the skills of the game prepares the parts of the body you are about to use

Aerobic and Anaerobic

Aerobic training means working with oxygen. This means that as you exercise, your body takes in oxygen as you breathe and uses it to keep you going.
Anaerobic training means working without oxygen. This type of training requires more effort and your body does not have time to take in oxygen. Your body uses the energy stored in the body.

Training Zone
Your aerobic training zone is the area in which your pulse rate should be in when you are trying to develop your CRE. In order to calculate your training zone, you firstly need to workout your maximum heart rate. This is roughly 220 your age. Your aerobic training zone is between 60% and 80% of this number.
Max HR 80%

TRAINING ZONE
Heart Rate 60%

Time

Fitness Testing
20m Multi-stage Bleep Test 12 minute Coopers Test 50m Shuttle Run 30 second Press-ups Test Standing Broad Jump Test Vertical Jump Test

Illinois Agility Run

1 Rep Max Weight Test 1 minute Sit-ups Test 1 minute Squat Thrust Test

Shoulder Raise Test

Sit and Reach Test 50m Sprint Test

Methods of Training
Continuous Training Fartlek Training Circuit Training Weight Training Interval Training (Long and Short) Flexibility Training Skill-related fitness training (Conditioning) Mental Fitness Training

Principles of Training
Specificity Progression Overload Frequency Intensity Duration Reversibility Rest

Skills and Techniques

Skill and a Skilled Performance

Skill is the ability to carry out various movement patterns in an activity with maximum efficiency and often minimum effort.
A skilled performer will perform skills consistently well, and their actions will be fluent and controlled.

Skills and Techniques

A skill is the name given to a linked sequence of movements in an activity.
(e.g. passing in basketball)

A technique is a way of performing a certain skill.

(e.g. two techniques of passing in basketball are the chest pass and bounce pass)

Types of Skill
Skills can be split into different categories:
Firstly, skills can be either Simple or Complex Secondly, Skills can be either Open or Closed

Breaking down a Skill

When we want to look closely at the way we perform a skill, or if we want to learn a new skill it is useful to break the skill down into parts. We can split skills up into the; Preparation Action Recovery

We can then make short statements (sub-routines) about each of these parts. This is called the criteria of the skill e.g. The sub-routines for the Preparation of a serve in badminton might be: - standing side-on to net - racquet taken back - feet shoulder width apart

Ways of Developing Skills

When we want to learn and develop new skills, there are different ways in which we can practice. These are called Methods of Practice Passive / Active Practice
You can alter the degree of difficulty of a practice as you become better at performing the skill. Active opponents puts you under more pressure

Gradual Build-up
This is where you learn a skill in stages (bit-by-bit), gradually getting more difficult until you can perform the whole skill.

Whole-Part-Whole
This is where you perform the whole skill, then take part of it out that needs developed and work on it until it has improved. You then put it back into the whole skill to see if your overall performance has developed

Why use these Methods of Practice?

Stages of Learning
As we develop our skills in an activity, we go through 3 Stages of Learning. These are:

Preparation Stage Practice Stage Automatic Stage

Principles of Practice
When carrying out programmes of work to learn and develop skills, it is important to apply certain Principles of Practice:

Specific objectives set Progression Work/Rest ratio

Feedback
Feedback is the information that you receive back about your performance.
Feedback should always be positive in order to motivate and encourage the performer. Firstly focus on the aspects of performance that have been done well Then, suggest how the performance could be improved Feedback should not focus on aspects that have been done poorly or incorrectly Feedback should be given immediately after performance so that it is fresh in the performers head. Feedback should be given a little bit at a time.

A performer can receive different types of feedback:

Internal Feedback (Kinaesthetic) External Feedback 1) Verbal (Auditory) 2) Visual

Communication & Co-operation

When practicing or participating in activities (especially team activities), communication and cooperation are very important. Communication is the ability to talk and listen to your team-mates / class-mates by sharing positive and useful information. Communication should not be negative. Cooperation involves helping your team-mates / class-mates, where you may work together to achieve something or solve a problem. When you work together as a team, each person should know and take responsibility for their own role.

Mechanical Principles
Balance
Balance is the ability to hold your centre of gravity over your base for a certain period of time.

Your Centre of Gravity is the position where the centre of your body mass is positioned at any time
In order to keep/improve balance, you should: 1) Ensure that your Centre of Gravity is over your base 2) Make your base as wide as possible 3) Lower your Centre of Gravity

Transfer of Weight
For a whole variety of different skills and techniques you need to transfer your weight for effective performance. This involves shifting your body weight from one area to another. For many throwing skill / techniques this involves transferring your weight from your back foot to your front foot as you throw.
Transferring your weight can make a skill or technique more effective and can help you to create more power.

Force and Resistance

When performing in different skills and techniques, different forces are applied and resisted Force is required in order to create movement. The greater the force, the greater the speed of the movement. Speed and Power are important in applying force. Resistance is the force that reacts to an initial force. Resistance can be an advantage or a disadvantage to performance For movement to occur, the initial force must be bigger than the force of the resistance

Following Through
Following through is what happens after an action takes place in a skill or technique. This is often referred to as the recovery phase of the skill. Following through can:

1) 2) 3)

Increase the power of an action Increase the accuracy of an action (throwing/striking) Prevent injury