Professional Documents
Culture Documents
First Term Study Pack
First Term Study Pack
PHYSICAL EDUCATION
It is a process of learning through physical activities
SPORT
It is designed to improve fitness, develop motor skills, knowledge and behaviour of healthy and active living
In ancient Greece, it was the responsibility of the state to educate every child
In the ancient world the greatest success an athlete could achieve was to win the Olympiad crown and this
crown was won when one came out first in the Olympic Games
The Olympic Games were held every four years for a thousand years from 776 BC until 393 AD in honour of
god Zeus
In Olympic Games rewards were symbolic
In ancient Greece, the Hera Games were organised for women and took place every four years
The Heraean Games were the first recorded sporting competitions for women, held in Olympia as early as the
6th century
Only young girls, not married women, were allowed to participate in these competitions. The girls were rarely
married before the age of twenty
Physical beauty did not refer just to the external appearance, it also referred to mental health
To achieve the ideal athlete three conditions were required which were nobility, correct behaviour and
careful teaching
The children were prepared for various sport competitions under the supervision of a paidotribes
A paidotribes was a physical education teacher. He carried a forked stick as a symbol of his power to inflict
punishment on boys who misbehaved. The boys in Athens exercised naked
They learnt horse riding, long jumping, discus, javelin throwing, running, wrestling and boxing
The aim of sports was to strengthen and develop the body
The Olympic Games had an important of uniting the ancient Greeks culturally, but this ended when the games
were banned by Emperor Theodosius 1st in 393-4 A.D
Sparta Athens
Diet
It is the kind and amount of food prescribed for a person or animal for a special reason
It could be to gain, loose or maintain a certain weight.
Dietary requirements for an individual can be affected by age, sex and activity
A good diet supports intensive training through the provision of fuel needed to work.
A balanced diet
It is the consumption of the right nutrients in their correct quantities.
Weight control
It is the management of one’s weight, owing to a healthy lifestyle.
Physical performance
This refers to participation in physical activities.
It enhances physical fitness and a reliable way to maintain and control weight
Nutrients
It is any substance that can be metabolized by animals to give energy and build tissue
For the body to perform well it needs the following nutrients:
i) Carbohydrates i v) Mineral salts vii) fats
ii) Vitamins v) Roughage
iii) Proteins vi) Water
All of the above nutrients are required by the body to enable it to function well and to withstand the
demands of physical activity.
The amounts of each food group are also determined by the nature of the activity to be done
1. Carbohydrates
These are the body’s main source of fuel.
They provide the energy to all cells in the body, required for physical activity
They are found in starches, fibres and sugars.
They are energy givers
Vitamin C
Its chemical name is ascorbic acids.
It also increases the resistance of our body to infection and help fight diseases
It is a water soluble vitamin
Vitamin D
Its chemical name is calciferol.
It is responsible for normal growth of bones and teeth because it increases absorption of calcium and
phosphorus into the body
It is a fat-soluble vitamin
Vitamin E
Its chemical name is tocopherol.
It responsible for normal functioning of muscles and protection of liver
The sources are green leafy vegetables, milk, butter, tomatoes and wheat germ oil.
It is a fat-soluble vitamin
Vitamin K
It is responsible for the clotting of blood and preventing haemorrhage.
Haemorrhage is a serious bleeding inside a person’s body
The sources are green leafy vegetables like spinach, cabbage, tomatoes and soybeans
It is a fat-soluble vitamin
3. Proteins
6. Roughage
It is also significant for swift bowel movements in athletes
It is not food and it does not give anything to the body like other nutrients do but it is important
The sources are salad, fruits with a skin, vegetables like cabbage
It helps in digestion
7. Water
It assists in regulating body temperature through sweat and it is a key to rehydration.
It also assist with the efficiency of metabolism
The sources are drinking it as it is, milk, tea, coffee, watery fruits
Anorexia nervosa
It is a serious disorder in eating behavior primarily of young women in their teens and early twenties that is
characterized especially by a pathological fear of weight gain leading to faulty eating patterns, malnutrition
and usually excessive weight loss
-A self-induced aversion to eating or excessive dieting.
-It affects more females than males
-It can be triggered by inability to adjust to adulthood and severe emotional upset.
-They are incapable of eating and become extremely underweight.
Bulimia nervosa
Obesity
It is a condition characterized by the excessive accumulation and storage of fat in the body.
It also refers to a state of being overweight
Types of exercises
1. Aerobic exercise – it means doing exercises with oxygen e.g. brisk walking, swimming, basketball, jogging,
soccer and also cycling.
- Regular aerobic workouts improve the efficiency of the cardio-respiratory system.
- This will enable the heart and the lungs to withstand the body’s demands for freshly oxygenated blood.
- Aerobic exercise also affects body weight composition, by burning excess calories.
2. Anaerobic exercise – this means performing exercises without oxygen.
- These exercises increases increase the force your muscle contractions can generate.
- Weight lifting, sprinting and plyometrics are examples of anaerobic exercise.
- Strength training will be developing muscle strength and muscle endurance.
3. Flexibility exercise – they enhance the range of motion of your muscle and joint movements.
- Stretching and yoga poses are forms of flexibility exercises.
4. Stability exercise – they help improve your ability to maintain body alignment while resisting unwanted
bone and joint movements.
- Balance and agility training include stability exercises.
Why do we exercise?
Weight loss and maintenance
Enjoyment
Strengthening muscles and the cardio vascular system
To boost fitness level
Reduce body fat
Keeps bones strong
Minimize chances of getting injured in sport
Benefits of exercise
Exercise lowers the risk of such conditions like diabetes, heart disease among others
It adds years to your life and your life expectancy increases.
It protects and strengthens bones as it an ideal way of building bone density and reduce the risk of fractures
It helps to boost fertility
It improves self-esteem
Helps you deal with stress and anxiety
It helps you sleep well
Makes young look younger
Exercise blasts excess fat.
It can help cure irritable bowel movement
It prevent insomnia
Improves your body shape, posture and muscle tone
It soothes sore muscles.
Boosts fitness levels and athletic performance
Fitness
PESMD form one to four notes 40
It is the condition of being physically fit and healthy.
The quality of being suitable to fulfil a particular role or task.
Physical fitness is a state of health and well being, enabling one to perform aspects of sports, occupations and
daily activities.
The capacity to carry out everyday activities (work and play) without excessive fatigue and with enough
energy in reserve for emergencies.
Fitness components
Fitness components are found in two categories which are skill-related and health related
components of fitness
a) Strength
It is the ability to withstand great force or pressure due to the physical energy that you have, which allows
you to perform various actions.
Also a state of being physically strong with the capacity to resist force or pressure
There are three different types of strength namely, Dynamic strength, Explosive strength and Static strength.
1. Dynamic strength – this is used when you try to move an immovable object or carry a heavy object.
2. Explosive strength – it refers to an individual’s ability to exert a maximal amount of force in the shortest
possible time
3. Static strength – this means the force a muscle can apply to an immovable object without shortening the
length of the muscle
b) Endurance
It is one’s ability to withstand long periods of work without getting fatigued.
There are two forms of endurance namely cardiovascular endurance and muscular endurance
Principles of training
Principle of specificity
Principle of overload
Principle of reversibility
Principle of adaptation
Principle of progression
Principle of variation
Continuous training
Plyometric
Fartlek training
Circuit training
Interval training
Weight training
Continuous training
It is very cheap
It can be done both as an individual or group type of training
Improves aerobic fitness
It improves health and fitness in general
It can be adapted to suit individual differences and needs
The Frequency, Intensity, Time and Type (FITT) principle can be employed quite easily with this method of
training
Running
Brisk walking
Cycling
Swimming
Rowing
Weight training
It develops three fitness components, these are power, strength and muscular endurance
In weight training sets, repetitions, weights and recovery must be applied
This is a maximal activity in which weight training must be carried close to the maximum
To improve strength high weight should be used, with repetitions carried out as fast as possible, together
with recovery periods
Fast twitch muscles will be at work
Plyometric training
QUESTIONS
1. Athletes lacking certain fitness components in various sporting disciplines
2. Which one is skill related component of fitness? A. power B. endurance C. strength D. flexibility
3. Which are the two subdivisions of fitness?
4. Agility is…………………………
5. Speed can be defined as ……………
6. The response to a given stimuli, very quickly is………………….
7. Zig-zag runs can be used to develop……………………….
8. In which sporting discipline is balance very important? A. chess B. archery C. gymnastics D. darts
9. Briefly explain what fitness means [2]
a) Define the following components of fitness:
i) Endurance
ii) Speed
iii) Coordination
iv) Power
v) Strength
vi) Agility
vii) Reaction time
10. Balance can be divided into (i)……………………………… (ii) …………………………………………. [2]
11. In which athletics events is power essential? Give three examples. [3]
12. List any four health related components of fitness
13. If an athlete can withstand prolonged periods of exercise, we say they have …………
14. An individual’s ability to exert a maximal amount of force in the shortest possible time is A. strength B.
coordination C. agility D. reaction time
15. State any 5 reasons why you should exercise
16. Give any 5 benefits of exercise that you know
17. Define exercise
18. Distinguish aerobic from anaerobic exercise
19. Flexibility refers to…………………..
-Historically athletes have always wanted to improve their performance through drugs.
-Because of this, certain classes of drugs are prohibited by sporting governing bodies.
-to help reduce and mask pain from a previous injury or illness
Greeks used to eat lamb testes, it was believed that they would provide special strength and increase muscle
size
Greek soldiers used to eat special mushrooms for endurance and courage
SOURCES OF DRUGS
-(a)Animal drugs-insulin
-(d)Micro- organisms-penicillin
STIMULANTS
-these are a group of drugs that boost alertness and physical activity by increasing heart and breathing rates as well
as brain functions.
- they also improve reaction time of an athlete and boosting confidence.
-they act on the Central Nervous System ( CNS) and stimulate the body mentally and physically
-they are found in amphetamines, coffee and tea
BENEFITS
-Increase concentration
- Mental alertness
- Increased endurance.
RISKS
- Death
- Addictive
-Aggressive behaviour.
ANABOLIC ARGENTS/STEROIDS -
these are synthetic versions of the hormone called testosterone,
-it is a male hormone but found in fewer women
-they are not allowed in and out of competition
BENEFITS / ADVANTAGES
- decrease fat
-Increase motivation
- enhance performance
RISKS / DISADVANTAGES
-If used by young immature people can lead to the closure of epiphyses of the long bone.
DIURETICS
-they act as masking agents that is , they hide the presence of a banned substance in an athlete’s urine or any other
sample
-they assist athletes to cover up the use of drugs
-boxers use diuretics more, prior to the weighing session
BENEFITS
RISKS
- May impair performance in events that require moderate to high endurance due to loss of extra cellular fluids, this
may cause electrolyte imbalances which cause electro-cramping and fatigue.
-Affect kidneys.
NARCOTICS/ANALGESICS
-they help an athlete with pain relief, enabling them to return to play quickly after an injury
-they are illegal in majority of countries
-examples of narcotics are morphine, heroine and codeine
PESMD form one to four notes 40
BENEFITS
-Reduction of pain sensitivity.
RISKS
BETTA-BLOCKERS
BENEFITS
- control anxiety
RISKS
-Decrease motivation.
- Cardiac failure.
ALCOHOL
-it is used by athletes to reduce stress, anxiety and hand tremors
BENEFITS
- Improves alertness.
RISKS
-thinking is impaired.
CANNABINOIDS
BENEFITS
RISKS
-Cause hallucinations.
PEPTIDE HORMONES
-once they circulate thru the blood they can affect other body organs, tissues and their functions
-they act as messengers between organs and help stimulate bodily functions
Benefits
Risks
UNBANNED SUBSTANCES
-it is important to note that while there are banned substances, there are some that are permitted in, out and during
competition. These include:
- Paracetamol
- Aspirin
- Codeine
For antidiarrhoeal
- Loperamide
- Electrolyte replacement agents
For vomiting
- Metoclopromide
- Proclopromide
For anti-acids
- Oral theophylline
- Ipratropium
For hay fever
- Antihistamines
- Xylometazoline
For haemorrhoids
-athletes who take regular medication for any type of condition should declare the drugs on the doping form prior to
competition
- If they happen to be travelling abroad, they should not carry more than three months’ supply
Anti-doping
Opposing or prohibiting illegal doping e.g. the use of anabolic steroids or growth hormone to improve athletic
performance
Substance abuse
Long term, pathological use of drugs characterized by daily intoxication, inability to reduce consumption and
impairment in social or occupational functioning due to drug addiction
QUESTIONS
Injuries that may occur at home, school, recreational areas and work places
Burns
Scalds
Food poisoning
Asphyxiation ( death due to lack of oxygen)
Smoke inhalation
Electrical injuries
Pesticide poisoning
Stab wounds
Drowning
Choking
Falls from roofs, trees, staircases, ladders, bunk beds
Heat exhaustion/ heat stroke
Frostbite
Cuts
Grazes
Classification of injuries
TRAUMATIC
Accidental
(e.g.) pulled muscle.
Ruptured tendon.
Fracture
Hit by a cricket ball
OVERUSE
Develop out of too much use of a particular part of body.
E.g. stress of tibia.
Achilles tendonitis.
Blisters on hands and feet.
1. Sprains
They are a result of the over stretching of the ligaments.
They occur when ligaments are overstretched and get torn.
They occur around a joint for example sprained ankle
They can be managed well using the RICER method
2. Strains
These come when there is trauma on the working muscles or tendons.
Occurs when a muscle or tendon is over stretched and gets torn for example strained hamstring or a pulled
muscle.
NB: sprains and strains are a common feature in sports that involve running, jumping, using the shoulders
3. Fractures
These are normally experienced in rough and tumble games and the end result is a broken bone.
It is a break or crack in a bone.
There are three types of fractures namely:
Greenstick fracture – this occurs to young children with soft bones when there is pressure or impact that
bends and partially breaks a bone
Stress fracture – is a rather incomplete fracture caused by repeated stress.
Spiral fracture – it is a fracture which occurs when a long bone is torn in half by a twisting force or impact.
4. Dislocations
They are joint injuries which occur when bones of a joint are wrenched apart or separated
It is when a joint is displaced
5. Achilles tear
It is common in sports that involve running and jumping for example Achilles tendon
Happens when the tendon gets inflamed and painful from overuse
6. Groin pull
It is a tear or rapture in the adductor muscle.
It normally posses a very sharp pain in the groin, affecting performance
7. Shin splints
These are lower leg pains, felt below the knee.
RICE method
Rest - the injured athlete is recommended to rest and avoid further activities that can cause pain.
- This is meant to allow sufficient rehabilitation time for even small injuries
Ice – you wrap ice cubes in damp towel/cloth or use ice packs to apply on the injured part for 15 – 20 minutes every
3 – 4 hours
- It is very useful even beyond the 72-hour period as it helps to reduce swelling and controls pain
Compression – you apply a bandage firmly, in such a way that does not restrict blood circulation or cause
additional pain.
PRICE method
It not very different from the RICE method
It stands for Protect, Rest, Ice, Compress and Elevate
Protect – you are urged to protect the injured part by avoiding, using the injured area
RICER method
The procedure is similar to the other two except that the last R stands for Referral i.e. recommending seeking
specialist attention
Immobilization
It is recommended to keep the injured part from much movement, as this will help reduce chances of
worsening the injury
The splints and slings will aid in reducing movement of the injured part
Surgery
It is the treatment of injuries or disorders of the body by incision or manipulation, especially with sharp
instruments
In very rare circumstances, some sports injuries may require minor surgery as a corrective measure
Rehabilitation
Exercise may be very important for full recovery, prior to getting back to physical activity
Rest
It is also very important as it promotes full recovery from the injury
Prevention of injuries
Use correct and age appropriate equipment
Wear correct clothing and footwear
Competing with the opponents of the same age group
Ensure you employ correct techniques of the game
Do not over-do it
Allow your body to recover
Know your safety precautions
Pre-participation examination-It is important to ensure that all those with medical or other problems that
predispose them to injury are stopped from active sports participation.
Tendon
It is a flexible but inelastic cord of strong fibrous collagen tissue attaching a muscle to a bone.
QUESTIONS
1. What are environmental injuries?
2. RICER method can be used to…………….. A. manage fractures B. manage strains and sprains C. manage frost
bites D. manage heat strokes
3. ……………………. Are caused by friction and rubbing A. cuts & grazers B. grazers & blisters C. strains & sprains D.
burns & scalds
4. A small tear of the ligament tissue is called ……… A. tendon B. a ligament sprain C. a ligament strain D. a
ligament fracture
Classification of bones
Bones can be classified using shape and tissue
i) Long bones
ii) Short bones
iii) Flat bones
iv) Irregular bones
2. Short bones
They are mostly spongy and cube shaped
They are found in the wrist and ankle of the limbs
Examples of short bones are patella, carpals, metatarsals
3. Flat bones
4. Irregular bones
They are neither long, short nor flat
Examples of irregular bones are vertebrae and hip bones
Sesamoid bone
Although a sesamoid bone is not a category based on shape, it tends to be short
It is a bone that develops within a tendon
The knee cap or patella is an example of a sesamoid bone
1. Support
The skeleton forms the internal framework that supports and anchors all soft organs
This framework supports the body and maintains its shape
The bones of the legs support the body torso when standing erect
The rib cage supports the thoracic wall, without it some organs would collapse on their own weight
PESMD form one to four notes 40
2. Protection
It protects vital soft body organs which are delicate in nature, from getting damaged.
The fused bones of the skull protect the brain
The vertebrae column protects the spinal cord
The rib cage, spine and sternum protect the thoracic organs including the heart and the lungs and major
blood vessels
3. Movement
It facilitates movement using bones as levers to move body and its parts
The joints allow movement
5. Endocrine regulation
Bone cells release a special hormone which contributes to the regulation of blood sugar and fat deposition
6. Storage
Calcium, iron and phosphorus are stored in the skeleton.
Fat is stored in the internal cavities of bones
Joints
It is an articulation on the skeletal system, where one, two or more bones meet.
It can be referred to as the union between two or more bones
Classification of joints
They can be classified as follows:
a) Immovable joints – these are fixed joints hence no movement can take place between the bones
- They are fibrous in nature
- Examples of fixed joints are the flat bones of the skull as well as the bones on the pelvic girdle
b) Slightly movable joints – these are linked with cartilage, which facilitates the slightly movement
- They can be called cartilaginous joints and include those joints of the vertebrae column
c) Freely movable joints – these are the most common type of joints
- They allow a variety of movements that are very important to sports people
- Movement is made possible with these synovial joints because of the lubricating fluid provided for the joint
- Examples of synovial joints are the knee, hip and shoulder
Hinge joints – these are hinged joints formed between two bones
- They allow movements called stable flexion and extension
- They have a limited amount of rotation
- Two main examples of hinge joints are the knee and the elbow joint
- Between the humerus and ulna is a hinge joint also
- They work similarly to a door hinge
Ball and socket joints – these allow the greatest range of movement.
- The ball and socket joint have on one end of the bone a ball like shape, while on the other there is a hallow
socket.
- It allows the free movement upwards and downwards and from side to side as well as around
- Bending is easy with the ball and socket joint
- The examples are shoulder joint and the hip joint
Some of the bones are protected from knocking each other by a cartilage, which forms a smooth coat for the synovial
joints
QUESTIONS
1. One example of a hinge joint is………………. A. hip B. knee C. ankle D. elbow
2. A pivot joint……………… A. allows flexion B. allows rotation C. allows movement in two planes D. allows
circular movement
3. Which one is the most common type of joint? A. fixed joint B. synovial joint C. gliding joint D.immovable joint
4. What is a joint?
5. ……is when the bone turns right round its axis A. flexion B. adduction C. rotation D. abduction
6. How many types of joints are there? A. five B. four C. two D. three
30. The intervertebral discs of the spine are part of which type of joint?
A) Ligament
B) Synovial
C) Fibrous
D) Cartilaginous
A) Bones only