GCSEPE Lecture Notes with Mr. Matthews

Introduction

• Focus: Overview of Paper One topics for exam preparation.
• Content: Concise details on major sections of the syllabus.
• Special Guest: Justin (used as a reference for explanations).
• Call to Action: Subscribe, hit notification bell, and like the video.

Skeletal System

Major Bones to Remember

• Cranium: Protects the brain.
• Clavicle: Collarbone area.
• Ribs and Sternum: Central chest area.
• Humerus: Upper arm bone.
• Radius and Ulna: Lower arm bones; radius is on top, ulna is below.
• Carpals, Metacarpals, Phalanges: Wrist, middle hand, fingers.
• Vertebrae: Backbone.
• Scapula: Shoulder blade.
• Pelvis: Hip area.
• Femur: Upper leg bone.
• Patella: Knee bone.
• Tibia and Fibula: Lower leg bones; tibia is thicker.
• Talus, Tarsals, Metatarsals: Ankle and foot bones; term “meta” indicates middle.

Types of Bones

• Irregular, Long, Short, and Flat Bones.
  • Flat Bones: Protection (e.g., cranium, sternum, ribs).
  • Long Bones: Gross movements (e.g., femur).
  • Short Bones: Precise movements (e.g., carpals).
  • Irregular Bones: Structure and stability (e.g., vertebrae).

Functions of the Skeletal System

• Movement, Protection, Structural Shape, Support, Mineral Storage, Blood Cell Production.
• Blood Cells: Produced in bone marrow.

Structure of Synovial Joints

• Tendons: Attach muscle to bone.
• Ligaments: Attach bone to bone.
• Synovial Membrane and Fluid: Reduces friction.
• Bursa: Fluid-filled sac for movement ease.
• Cartilage: Reduces friction at bone ends.
• Joint Capsule: Stabilizes and supports the joint.

Types of Synovial Joints

• Hinge Joints: Elbow, knee, ankle.
• Ball and Socket Joints: Shoulder, hip.

Movements Allowed

• Ball and Socket: Flexion, extension, abduction, adduction, circumduction, rotation.
• Hinge: Flexion and extension.
• Plantar Flexion and Dorsiflexion: Specific to the ankle.

Muscular System

Major Muscles to Remember

• Chest: Pectorals.
• Shoulders: Deltoids.
• Upper Arms: Biceps (front), Triceps (back).
• Stomach: Abdominals.
• Groin: Hip Flexors.
• Buttocks: Gluteals.
• Thigh: Quadriceps (front), Hamstring (back).
• Lower Leg: Tibialis Anterior (front), Gastrocnemius (back).
• Back: Latissimus Dorsi.
• Rotator Cuff: Behind the shoulder.

Key Terminology

• Antagonistic Pairs: Agonist (contracts) vs. Antagonist (relaxes).
• Types of Contraction: Isotonic (movement), Concentric (shortens), Eccentric (lengthens), Isometric (stationary).

Planes and Axes

Planes

• Frontal: Divides body into front and back.
• Transverse: Divides body into upper and lower.
• Sagittal: Divides body into left and right.

Axes

• Imaginary lines around which movement occurs.
• Example: Rotating around a skewer (longitudinal axis) as in dance.

Lever Systems

• Types: First, Second, Third-class levers.
• Components: Fulcrum (pivot), Effort (muscle), Resistance (load).

Respiratory System

Pathway of Air

• Inhalation: Nose/Mouth → Trachea → Bronchi → Bronchioles → Alveoli.
• Gas Exchange: Oxygen diffuses from alveoli to capillaries; CO2 does the reverse.

Features of Alveoli

• High surface area, surrounded by capillaries, short diffusion pathway.

Lung Volumes

• Tidal Volume: Air inhaled at rest.
• Inspiratory/Expiratory Reserve Volume: Additional air inhaled/exhaled.
• Residual Volume: Air remaining after exhalation.

Circulatory System

Blood Vessels

• Arteries: Small lumen, thick walls, high pressure, carry blood away from heart.
• Veins: Large lumen, thin walls, low pressure, carry blood toward heart.
• Capillaries: Smallest, one-cell-thick walls, gas exchange.

Redistribution of Blood

• Vasoconstriction: Blood vessels narrow.
• Vasodilation: Blood vessels widen.

Chambers of the Heart

• Left/Right Atrium: Upper chambers.
• Left/Right Ventricles: Lower chambers.

Cardiac-Related Terms

• Cardiac Output: Volume of blood ejected per minute.
  • Equation: Cardiac Output = Heart Rate x Stroke Volume.
• Anticipatory Rise: Increase in heart rate before exercise.

Respiratory and Circulatory Equations

Aerobic Exercise

• Aerobic: 60-80% of maximal effort, uses oxygen.
• Anaerobic: 80-90% of maximal effort, short sprints.

Recovery Methods

• Cooldown, Hydration, Protein Intake, Ice Baths, Massages.

Warm-Up Components

• Pulse Raiser: Increase heart rate and breathing rate.
• Stretching: Static and dynamic.
• Skill Practice: Familiarize with techniques.

Immediate Effects of Exercise

• Increase in temperature, sweating, breathing, heart rate, vasodilation.

Short-Term Effects

• EPOC, DOMS, fatigue, lightheadedness, nausea.

Long-Term Effects

• Hypertrophy, Bradycardia, changes in body shape and fitness levels.

Fitness Components

Definitions

• Agility: Change direction quickly.
• Balance: Maintain center of mass over base of support.
• Cardiovascular Endurance: Heart and lungs supply oxygen over time.
• Coordination: Use multiple body parts smoothly.
• Flexibility: Range of movement at a joint.
• Muscular Endurance: Muscle's ability to contract repeatedly.
• Power: Strength x Speed.
• Reaction Time: Time to respond to a stimulus.
• Speed: Time taken to cover a distance.
• Strength: Maximal, Dynamic, Explosive, and Static.

Fitness Testing

• Purpose: Identify strengths, gauge training success, set goals.
• Tests: Sit and Reach (flexibility), Illinois Agility Test (agility), Hand Grip Test (strength), Multi-Stage Fitness (cardio), etc.

Principles of Training

Specificity

• Training should suit individual needs.

Progressive Overload

• Gradual increases to improve strength and safety.
• FITT: Frequency, Intensity, Time, and Type.

Reversibility and Tedium

• Reversibility: Fitness declines when you stop training.
• Tedium: Boredom from repetition.

Types of Training

Circuit Training

• Series of exercises with/without breaks.
• Pros/Cons: Cheap, targets multiple body parts but needs space and equipment.

Continuous Training

• No intervals.
• Pros/Cons: Improves endurance but can be boring and time-consuming.

Interval Training

• Work and rest periods.

Fartlek Training

• Speed play, varied intensities and terrains.

Plyometric Training

• Power development through jumps, skips, hops.

Weight Training

• Strength, power, muscular endurance.

High Altitude Training

• Enhances red blood cell count.

Training Seasons

Pre-Season

• General and aerobic fitness.

Peak Season

• Maintain fitness, sport-specific skills.

Post-Season

• Rest, recovery, maintain baseline fitness.

Conclusion

• Final Encouragement: Good luck on your exam, reach out for questions, like, subscribe.