Mind Map 1

Mind Map 1

1. Warmup and cooldown

   • CV Warmup
     • Stretching
       • Specific skills practice
   • Prevents injury
     • Practice skills before the game
       • Prepare psychologically
   • Cool down flushes out lactic acid and helps to prevent stiffness and soreness in the muscles

2. Tests

   • HR tests
     • Cooper's run - CV fitness and Muscular endurance
       • Hand grip strength test - Muscular strength
         • Sit and reach test - Flexibility
           • Harvard step test - CV fitness and Muscular Endurance
   • SR tests
     • Illinois agility run (agility)
       • Standing stork test (balance)
         • Sergeant jump test (leg power)
           • Standing board jump (power)
             • Ruler drop test (reaction time)
               • 30-metre sprint (speed)
                 • Three ball juggle (coordination)

3. Principles of training

   • Individual needs
     • Progressive Overload
   • Specificity
     • Rest and recovery
       • FITT

4. Benefits of taking part in physical activity

   • Physical - Physical challenge, Increase performance, Contribute to good physical health
   • Social - Make new friends, Develop teamwork skills, Work with others
   • Relieve or prevent stress, Mental challenge (can I do it?), Increase self esteem and confidence

5. Influences on taking part - CHIRPS

   • Cultural factors (disability, age, gender)
   • Health and wellbeing (illness and health problems)
   • Image (fashion, media coverage)
   • Resources (availability, location, access, time)
   • People (family, friends)
   • Socio-economic (cost)

6. Opportunities for getting involved

   • Government initiatives, i.e. two hours of PE per week
     • Active Kids Program
   • PE School Sport and Club Links (PESSCL
     • The Youth Sport trust (sports leaders)

7. Nutrients

   • Carbohydrates - provide energy
   • Fats - Provide energy with glycogen and help muscles work
   • Proteins - Help build muscle and repair damaged tissue
   • Minerals - Essential for a healthy body
   • Vitamins - Essential for healthy bones, vision, skin etc.
   • Adds bulk to food and aids digestive system

8. Factors affecting optimum weight

   • Height
     • Gender
       • Bone Structure
         • Muscle girth

9. Maximum heart rate = 220 - Age

   • Target heart rate or target zone: the range within which an individual needs to work aerobic training to take place (60-80% of maximum heart rate)

10. Drugs

    • Anabolic steroids, risk of heart attack and strokes, infertility in women
      • Beta blockers, risk of nausea, tiredness and depression
        • Diuretics, risk of dehydration, and kidney problems long-term
    • Narcotic analgesics, loss of concentration, sometimes hallucinations
      • Stimulants, High blood pressure, addiction, insomnia
        • Peptide hormones, Increased risk of heart attack
    • Alcohol, affects coordination, damages liver, kidneys etc, slows reaction
      • Tobacco, Short of breath, increases risk of heart disease

11. Risk prevention

    • Warming up/cooling down
      • Checking equipment and facilities
        • Protective equipment and clothing
          • Balanced Competition
            • Playing to the rules of competition
              • Physical readiness