Professional Documents
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Full Preliminary Syllabus Notes 6501776ca0cb0
Full Preliminary Syllabus Notes 6501776ca0cb0
Full Preliminary Syllabus Notes 6501776ca0cb0
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Topic Core 1: Better Health For Individuals
Meanings of health
Definitions of Health:
Early meaningsà Focusing on the body’s ability to function and be free from illness or disease.
WHO CURRENTà A state of complete physical, mental and social wellbeing and not merely the absence of
disease or infirmity”.
Dimensions of health
5 Dimensions of Health
Physical- functioning of body + systems à gives people capacity to carry out everyday activities + free from illness.
Social- Interactions with people. Good social health = feel a sense of connection and belonging with various people.
We form and maintain positive relationships that provide a network of support and manage situations.
Mental/ Emotional- State of emotional wellbeing. Factors that contribute include sense of connection, belonging,
emotions and biological factors.
Spiritual- feeling of purpose and meaning in life. Beliefs, values, and ethics are factors that influence spiritual health.
System that encapsulates values.
Relative Dynamic
How we judge our health compared to Constant fluctuations that occur in our
other people or other points in our life. level of health.
How Circumstances
Affect Health:
- Health status is
affected by our
personal circumstances.
- These include our physical environment, sociocultural environment, socioeconomic environment and our
political environment.
Physical Environment:
Perceptions of health vary throughout our lives, as definitions of health change to reflect our expectations,
and beliefs.
Way we perceive our health is influenced by:
- Personal interpretation of health
- Environment
- Beliefs about our capacity to achieve good health.
- Behaviours and lifestyle
- Past level of health
- Messages about health and the media
- The value we place on the importance of being healthy.
Perceptions of the Health of Others
We can hold stereotypical beliefs about groups in a community and this can limit our ideas about their
health status. Our different ways of seeing and interpreting the living conditions, fitness levels and health
behaviours of various groups can shape out notions of how healthy people are likely to be.
E.g. an elderly person may evaluate their level of health based upon the presence or absence of chronic
disease while someone else may automatically judge them as unhealthy because they are less able to do
things they could once do.
- The idea that how you see health is not just determined by you but is chiefly shaped by society is called a
social construct.
- There are many factors that contribute to our social construct of health.
- Economic status
- Education
- Employment
- Cultural background
- Religious views
- Family and peers
- Geographical, social and political environment in which we live.
Socioeconomic status
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- Linked to level of income, employment, education, and occupation.
- Higher socioeconomic status à healthier person is.
- Low socioeconomic status à greater risk of poor health, illness, and disease + lower life
expectancy.
Social and economic disadvantaged are linked with poor emotional health which is categorised by:
o Loss of a sense of control/power
o Higher levels of health
o Low self-esteem
o Feelings of unfair treatment
Geographic location
- Geographic areas à Urban, rural and remote = people from each area have varying social
constructs for health and wellbeing due to the unique features and circumstances of these areas.
E.g., people living in rural and remote areas have lower access to health services and recreational
facilities in comparison to those living in urban areas, meaning they have restricted access to medical
practitioners and participate in less physical activity.
Cultural background
- People from different ethnic backgrounds or cultural heritages have different explanations for
different meanings of health.
- People from different cultural backgrounds may hold deep-seated beliefs and ideas related to
health that have been passed down through generations.
E.g., some cultures, illnesses such as mental health are a weakness, which can create stigma for those
experiencing these which contribute to feelings of guilt.
Ideas of healthy weight can also differ depending different cultural groups, where consideration of
being overweight in one culture may be considered strong in another.
- Society has misperceptions about young people and their protective and risk behaviours.
- The media and other groups of people like to clump all young people into one group and make statements
about their health and wellbeing.
- A protective behaviour is any behaviour that leads to a decreased risk of a health disorder or illness.
- A risk behaviour is any behaviour that leads to a greater risk of a health disorder or illness.
Food Habits:
Protective behaviours Risk behaviours
- Eating a variety of foods in accordance with - Drinking soft drinks, energy drinks and sports
the Dietary Guidelines. drinks that are high in sugar.
- Eat breakfast. - Skipping meals and then snacking on foods that
- Drinking plenty of water are high in fat, salt and sugar.
Body Image:
Physical Activity:
Drug Use:
Mental Health:
- Anxiety and depression are the most common mental conditions experienced by young people.
- Drug use is the most prevalent factor associated with the development of mental illness.
Sexual Health:
Road Safety:
- Injury is still the leading cause of morbidity and mortality for young people.
- Young males remain overrepresented in traffic accident statistics.
- Inexperience
- Overconfidence
- Influence of peers
- Alcohol and other drugs
Protective Behaviours Risk Behaviours
- Not drinking and driving. - Driving with a BAC over the legal limit.
- Organising a designated driver. - Talking on the phone while driving.
- Arranging to be picked up after a party or - Driving while sleep deprived.
function. - Not using a seatbelt.
- Wearing seatbelts. - Drag racing.
Individual Factors
Knowledge:
- A family history of disease or lack thereof which would impact a person’s health.
Sociocultural Factors
Family:
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- Family determines culture.
- Has a huge impact on choice.
- Decides how much media exposure you have.
- Influence your behaviour choices relating to productive and risk behaviours.
Peers:
- Some religions place restrictions on people which has an effect on a person’s health.
- Cultures have traditional meals which can affect health also.
Media:
Socioeconomic Factors
Education:
- A person who is more educated on the effects of lack of physical activity and the dangers of regular
unhealthy eating is less likely to partake in unhealthy habits.
Income:
- The kind of work your job entails determines your level of physical health.
- Jobs that include high levels of physical activity help its employees to be healthier.
- Jobs that are mostly stationary will negatively impact a person’s health negatively.
Environmental Factors
Geographic location:
- People in cities have better access to facilities like doctors, hospitals etc.
- People living in rural areas has limited access to these facilities.
- Health problems suffered by people living in rural areas are often associated with harsher physical
environments and social isolation.
Access to Health Services:
- Availability
- Proximity
- Affordability
- Awareness & understanding
Access to Technology:
- New technologies have resulted in improved levels of health and a reduction in morbidity and mortality
rates in Australia.
Interactions between Factors
Childhood:
- Family, parents
- Shape health related values, school, geographic location, meals.
Adolescence:
Individual physical and psychological factors, society, environment, socioeconomic, sociocultural, health behaviour
and biomedical factors all affect wellbeing and health (life expectancy, morality, illness, injury, disease and disability.
An individual has limitations and barriers such as biological, social and environmental factors which make health not
only one’s responsibility. Improving heath requires more than just teaching and encouragement to make better
health choices.
Health promotion involves activities which aim to enable people to take control of their health, for improvement and
prevent illnesses. Environmental and group support include: government legislation (laws), government regulation
(Achieving standard, food labels), physical supports (provision of hospitals), economic support (welfare programs),
social support (support groups and social workers) and educational supports (health ed in schools).
Individualsà
Community groups à
- Childhood and adolescents are stages of life when attitudes towards health and health behaviours are still
forming, providing schools with an opportunity to have a positive impact on young people’s values and
beliefs.
- Schools are responsible for delivering health and physical education programs, to assist young people to
develop their knowledge and make healthy choices
Non-government organisations à
Government levelsà
International organisations à majorly responsible for health promotion. They provide leadership, work
collaboratively with governments producing research, statistics and reports, and setting international health
standards.
Ottawa Charter
First came into existence at the first International Health Promotion Conference in Ottawa Canda 21 st November
1986
- Created to address the growing health concerns tht had emerged into the 20 th century
- AIDS
- OBESITY
Main motive was to respond to the increasing expectations for contemporary health movement around the world
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- Forged in an age of technology (ie. Phones and televisions)
- Enabled it to be broadcasted on an international scale, easy access of information to the public
ACTION AREAS:
Developing Provision of information, educations for health - Mandatory PDHPE curriculum from
Personal Skills and the enhancement of life skills kindergarten to year 10
- Media campaigns on the harmful
consequences of drug use
Creating This action area focuses on the places where - Providing counsellors in school
Supportive people live, work and play and on increasing - Establishing healthy canteens in schools
Environments peoples ability within these settings to make
health-promoting choices
Strengthenin The empowerment of communities to identify - Local R U OK DAY events
g Community and implement actions to address their health - Family drug support meetings
Action concerns
Reorienting Seeks to prevent ill health occurring, helping - Increasing funding for research and
Health people attain the highest level of health health promotion
Services possible and support overall wellbeing.
Building Ensuring that decisions made at all levels of - Legislation relating to unsafe driving
Health Public government work towards health behaviours such as driving under the
Policy improvement. influence alcohol and using mobile
phones.
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Topic Core 2: Body in motion
Human movement occurs because of complex interactions between the nervous system, muscular system,
cardiorespiratory system and skeletal system.
206 bones in the human skeleton and it can be divided into two parts:
1. The Axial Skeleton: consists of the skull, ribs and vertebral column. Mainly responsible for protection of vital
organs.
2. The Appendicular Skeleton: consisting of the shoulder girdle, arms, pelvic girdle, and legs. Mainly
responsible for movement.
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Term Definition
Superior Towards the head (E.g.- The chest is superior to the hips)
Inferior Away from the head (E.g.- The foot is inferior to the leg)
Anterior Nearer to the front of the body (E.g.- The breast is on the anterior chest wall.)
Posterior Nearer to the back of the body (E.g.- The oesophagus is posterior to the trachea.)
Medial Nearer to the midline of the body (E.g.- Ulna is on the medial side of the arm)
Lateral Further from the midline of the body (E.g.- The phalanges are distal to the carpals)
1. Standing up straight
2. Looking straight ahead
3. Arms by your side
4. Palms facing down
Planes of the body (SCT)
Compact bone Hard outer layer, Strong and dense, Common in long bones.
Cancellous bone Soft, formed by a lattice work of thin bones, Spaces between are filled with bone marrow.
Found in shorter, smaller bones.
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4 main types of bones:
Long Bones Short Bones Flat Bones Irregular Bones Sesamoid Bones
Longer than they Tend to be boxed Broad surface Made up of bines Embedded in a
are wide and work shape and have limited that do not fit into tendon. These are
in a hinge range of the other 3 small round bonds
arrangement with movement categories. and found in tendons
other bones. of hands, knees and
feet.
MOVEMENT MOVEMENT PROTECTIVE SUPPORT PROTECT TENDONS
Humerus, radius, Carpals in the Skull and rib Sacrum, coccyx. Patella- knee cap
ulna, femur, tibia, wrist and tarsals bones.
and fibula. in the ankles
Vertebral Column:
Vertebral column protects the spinal cord and consists
of 24 movable vertebrae in three sections.
1. Cervical
2. Thoracic
3. Lumbar
4. Sacrum
5. Coccyx
Spine keeps the body upright and connects the different
parts of the skeleton to each other. It is flexible due to
the elastic ligaments and spinal disks.
E.g., - Pelvis, head, chest, shoulders, arms, and legs.
Major bones involved in movement:
Major Bones Description
involved in
movement
Clavicle (collar - Long bone
bone) - Provides attachment between shoulder gridle and vertebral column.
- Gives better mobility to shoulder joint.
Scapula - Large, triangular flat bone
(shoulder - Allows the arm to attach to the trunk portion of the skeleton.
blade)
Humerus - Major long bone in upper arm joining shoulder to elbow.
- Ove in most direction and rotate within the shoulder joint.
Radius - Long bone found on the thumb side of the forearm.
- Works with Ulna – providing structure to the forearm and allowing it to rotate on elbow
joint.
- Muscles work on and around the radius and ulna rotating the palm of the hand.
Ulna - Longer bone of the forearm
- Found on little finger side
Carpals, - Bones of the wrist and fingers
metacarpals - Carpals - short
Phalanges.
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Major bones Description
involved in
movement
Pelvic girdle - Compromises several bones and provides the base of support necessary for the
weight of the upper body.
- Allows for the attachment of the lower limbs and muscles of the leg and lower
back.
- Allows less movement than the shoulder girdle because the supporting ligaments
are short and strong.
Major bones Description
involved in
movement
Femur (thighbone) - Longest and strongest bone in the body.
- Covered by large muscles – extend from pelvic girdle to the shin.
Patella (kneecap) - Small, flat triangular bone
- Provides protection to the knee
Tibia (Shinbone) - Larger of two long bones that form the lower leg.
- Bears most body weight.
- Involved in all movement of the lower body.
Fibula - Slender long bone.
- Lies parallel with and on the lateral sides of the tibia.
- Works with the tibia – support and stability to lower leg + allow slight rotation of
knee joint.
Tarsals, metatarsals, - Comprised bones in foot
phalanges. - Tarsals – short bones
- Metatarsals + phalanges – long bone
- Provide structure – enables leg movements
Types of joints
Joint: a junction of two or more bones and is commonly referred to as an articulation.
3 types of Joints:
Eversion Movement of the sole of the foot away from the midline. Twisting ankle out
Inversion Movement of the sole of the foot towards the midline. Twisting ankle in
Dorsi flexion Decrease in the angle of the joint between the foot and the lower Raising toes upwards
leg.
Plantar flexion Increase in the angle of the joint between the foot and the lower leg. Pointing toes to the
ground
Rotation Movement of the end of the bone in a circular motion. Turning head from side
to side.
Circumduction Movement of the end of the bone in a circular motion. Drawing a circle in the
air with a straight arm.
MUSCULAR SYSTEM
Muscle Tissue Functions
1. Stabilisation of posture and internal organs (STABILITY)
2. Generate heat to maintain body temperature. (HEAT)
3. Produce movement to walk, run, jump, breathe, digest, and excrete. (MOVEMENT)
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Muscle origin: one end of a muscle, generally the location of where it is attached
to the bone.
Belly Muscle: main part of the muscle, then crosses over the gap between this
bone and other. Usually adjacent bone – to attach there.
Insertion: end of the muscle that attached onto the second bone.
Isotonic Concentric
- The muscles shorten during the contraction and pulls on another structure to produce
movement (e.g., flexion phase of a bicep curl).
Eccentric
- The muscles lengthen during the contraction. This results In more delayed onset muscle
soreness than concentric contractions (e.g. down phase of a push up).
Isometric Isometric
- Occurs when the muscles does not or cannot be shortened, but the tension of the muscle
increases (e.g. flexibility stretches)
RESPIRATORY SYSTEM
Respiration: respiration is the movement of oxygen from the outside environment to the cells within tissues, and the
removal of carbon dioxide in the opposite direction that’s to the environment. It uses oxygen to free energy from
food.
Structure Function
Nasal Cavity/ Mouth Oxygen enters the body either through the nose or mouth. When entering through the nose it passes
through the nasal cavities and is warmed, moistened and filtered of foreign material.
Pharynx Serves as a common passage for air to the trachea (windpipe) or food to the esophagus. It leads from
the nasal cavity to the larynx (voice box), located at the beginning of the trachea.
Larynx A hollow tube that lets air pass from the throat (pharynx) to the trachea on the way to the lungs.
Trachea The Trachea is a hollow tube strengthened and kept open by rings of cartilage. The trachea divides into
ta right and left bronchus (bronchial tube), which lead to the right and left lungs.
Rings of cartilage Rings of cartilage helps the throat from collapsing when there is a low amount of air present. It also
helps them to expand when food and water passes through it.
Bronchus The left bronchus carries air to the left lung. The right bronchus carries air to the right lung.
Alveoli The alveoli are where the lungs and the blood exchange oxygen and carbon dioxide during the process
of inspiration and expiration. Oxygen breathed in from the air passes through the alveoli and into the
blood and travels to the tissues throughout the body.
Bronchioles The bronchioles carry air to the alveoli.
Lungs Takes oxygen from the environment and transfer it to the bloodstream.
Diaphragm A large, dome-shaped muscle that contracts rhythmically and continuously. Upon inhalation, the
diaphragm contracts and flattens and the chest cavity enlarges. This contraction creates a vacuum
which pulls air into the lungs.
Lung Function
Inspiration (inhaling)
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- More oxygen which is used to create energy.
- Less carbon dioxide than exhaled air
- Inspiration occurs when the diaphragm contracts allowing oxygen to be inhaled.
Expiration (exhaling)
Gaseous Exchange
- When we breathe in, the alveoli has a HIGH CONCENTRATION OF OXYGEN and a low concentration of
carbon dioxide.
- Blood in the capillaries surrounding the alveoli is the opposite, it has a high concentration of CARBON
DIOXIDE and a low concentration of oxygen.
- The differences in concentration result in the exchange of gases – “Substances of high concentration will
always move to areas of low concentration”.
- Therefore, oxygen in the alveoli will move to the blood in the capillaries and carbon dioxide in the blood will
move into the air in the alveoli.
- Oxygen then attaches itself to hemoglobin in the blood and travel to the cells of the body where the
exchange will occur using the same principle.
1. Breathing rate and depth increases: The rate and depth of breathing increases as muscles are working
harder, meaning the body uses more oxygen and produces more carbon dioxide. In response to this, the
breathing is more vigorous so we receive more oxygen and release carbon dioxide.
2. Shorter- burst exercise has the greater effect on breathing rate because of a higher exercise intensity and
greater demand by the working muscles for oxygen.
CIRCULATORY SYSTEM
- Transports essential substances such as oxygen, nutrients, and water to all cells.
- Heat also transported to regulate body temperature.
- Hormones distributed around the body to maintain homeostasis.
- Removes waste products by carrying them to the excretory organs such as the kidneys, skin and lungs.
Components of Blood
Blood consists of a liquid component called plasma (55% of blood volume) and a solid component made up
of red and white blood cells and platelets (45% of blood volume).
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The heart has two chambers. The top two chambers are called the left and right atria, and the bottom two chambers
are called the left and right ventricles.
- Between chamber are valves which PREVENT blood from flowing backwards.
- Blood is squeezed from the hart to the arteries. This is called a heartbeat. Which occurs when the heart
muscles contract.
- Blood fills the chambers of the heart when the muscles relax. This is called a diastole.
- Systole occurs when the heart contracts and pumps blood.
Blood Vessels
Provides Removes
Nutrients + Water Waste + Co2
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BLOOD PRESSURE:
- The measures of the amount of pressure exerted on a blood vessel wall during contraction and relaxation of
the heart.
- The reading taken at peak pressure created by the contraction of the left ventricle is called systolic pressure.
- The reading take during the relaxation of the left ventricle is called the diastolic pressure.
- Generally, reflects the quantity of blood being pushed out of the heart (cardiac output) and the ease or
difficulty that blood encounters in passing through the arteries (resistance to flow).
Aerobic Anaerobic
- Aerobic means with 'oxygen' - Anaerobic means ‘in the absence of oxygen’
- Generally, is prolonged; over 90 secs - Generally short and sharp; under 90 secs
- Places stress on large muscle groups - High intensity physical activity
- Targets cardiorespiratory endurance If movements - Targets Muscular strength and power, agility and
are sustained and of moderate intensity, the aerobic speed In short sharp movements like jumping the
pathway (with oxygen) supplies the bulk of energy body uses the anaerobic pathway (oxygen is
needs Targets an athletes lung/aerobic capacity by absent) to supply energy.
targeting improvement in delivery of oxygen to - Anaerobic training improves/enhances the ability
working cells. of muscle cells to improve their use of fuel reserves
and be more efficient in converting blood sugar to
energy during intense/anaerobic exercise.
Examples: walking, marathon running, 1500m swim, cycling, Examples: gymnastics floor routine, field events, 100m
rowing, soccer midfield sprint, soccer goalkeeper, weightlifting
FITT Principle:
Ventilation Ventilation rate refers to the rate of Rate and depth of breathing Muscles work harder and body
Rate breathing and is expressed in breaths intensifies. uses more oxygen and produces
per minute. - Matched by increase in more carbon dioxide.
oxygen consumption
Tidal Volume x respiration rate and carbon dioxide To cope, breathing has to
production. increase from about 15
times/min when resting to
about 40-60 times/min during
exercise.
Stroke Volume of blood pumped out of the Increases during exercise Exercise increases muscular
volume left ventricle of the heart. need for oxygen.
(SV) CHANGED IN SV during exercise
increase the amount of blood
pumped reaching the muscles.
Cardiac Cardiac output is the amount of blood Increases immediately in Muscles need more oxygen
Output pumped by heart per min. response to training and is when physical activity is
C0 (Cardiac output) = HR (heart rate) directly related to the intensity completed. During exercise,
X SV (stroke volume) of the workout. cardiac output is increases so
that more blood gets out of the
body.
Lactate Lactate is a chemical formed during Vigorous physical exercise High lactate levels are produced
the breakdown of carbohydrates in causes increasing levels of when we exercise and there is
the absence of sufficient oxygen. lactate. insufficient oxygen available to
the muscle cells.
Moderate to heavy exercise shows a Lactate flows freely in the blood
gradual build up of lactic acid in the and it’s concentration increases Accumulates rapidly when we
body. When the intensity of exercise as the workload is increased. exercise above lactate inflection
is moderately heavy the body’s As exercise intensity increases point (LIP) which occurs at about
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production of lactic acid is becoming the PH level drops and 80-90% MHR for trained
unbalanced. acidification of muscles athletes.
increases.
Oxygen is required to synthesise lactic
acid. At rest, blood has a PH value of
7.4 which means that is slightly
When intensity increases there is a alkaline. However as exercise
constant and relatively rapid rise in intensity increases the pH level
the level of blood lactate. The high drops and acidification to the
level of exercise intensity makes it muscles increases.
difficult to supply the amount of
oxygen the blood needs.
CORE 3
Biomechanics: Science concerned with forces and the effect of these forces on and within the human body • Choose
the best technique to achieve our best performance with consideration to body shape
Linear motion: occurs when a body and all parts connected to it travel the same distance in the same direction and
at the same speed. An example of linear motion is a person who is standing still on a moving escalator. The body
moves from one place to another with all parts moving in the same direction and at the same time.
Angular motion: angular motion is rotation about an axis or centre of rotation. Examples include the orbit of the
Earth around the sun, and the rotation of a bicycle tyre.
General motion: General motion is a combination of Linear and Angular motion. The movement has both linear and
angular characteristics involved. Examples include running and walking.
Dynamic Balance- refers to the balance while in motion and performing a skill. Being in the correct position.
Fluid Mechanics
Refers to the forces that operate in water and air environments. These forces will affect how well we move under
water.
Floatation:
- Buoyant force that pushes the body up, and weight force that pushes the body down, determine an
individual’s ability to float.
- If buoyant force is greater than weight force the body will float.
- If buoyant force is less that weight force the body will sink
Centre of Buoyancy:
- Centre of buoyancy is at the COG of the water that the swimmer displaces. When fully submerged the centre
of buoyancy falls directly above the COG. Both will result in movement changes.
- For an object to float, it needs to displace the amount of water that weighs more than itself.
- A floatation device increases buoyancy because its size displaces a lof of water with only a minimal increase
in weight.
Fluid Resistance:
- Drag force: The resistance that acts against a body as it moves through water or air
Types of drag:
Profile drag: Profile drag, is a type of drag force that acts on an object moving through a fluid due to its shape or
profile. It arises from the pressure difference on the front and rear surfaces of the object, causing resistance to its
motion. Factors such as the object's cross-sectional area, shape, and the flow velocity of the fluid influence the
magnitude of profile drag.
Surface drag: That affects an item travelling through a fluid skin friction drag. It happens as a result of friction
between the surface of the object and the fluid particles that come into touch with it. It adds to the overall
resistance that the object encounters while moving.
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Drag force and lift force act on us when we attempt to propel ourselves through water. Eite athletes use these forces
in a way that will benefit their efficiency and performance.
- Swimmers use skills such as streamlining and pitching the entry of their hands to ensure the water surface is
cut cleanly.
- They also use swim suits, swim camps and shave their bodies to reduce the resistance caused by drag.
- Cyclists will put their bodies in low crouched down positions, used streamlines helmets and wear tight fitting
clothing to reduce the resistance caused by drag.
Magnus effect: The magnus effect is a physical phenomenon that impacts an additional force on a spinning object. In
case of backspin this results in an upward force on the ball and for topspin, this results in a downward force on the
ball.
Newtons First Law - An object at rest, and an object in motion will stay in motion unless an outside force
acts on it.
- A ball will not move unless there is a force to cause it to move, a conversion in
rugby.
- A ball will continue rolling unless met with an outside force such as friction or
another player.
Newtons Second - The acceleration of an object is dependent upon the net force actin g upon the
Law object and the mass of the object.
- The harder you kick or hit a ball the further it will go
Newtons Third Law - For every action, there is an equal and opposite reaction
- Bouncing a basketball, bench press and running are examples in action
Internal forces- generated by muscles and applied to surfaces such as a running track or equipment. Such as a bat.
External forces- are equal and opposite forces exerted in response to applied forces. E.g. runner applies the force
generated by their legs to the track surface, which is equally matched by reaction force coming from the track
surface.
To propel a body we need to develop power, an increase ein strength or speed at which muscles will shorten due to
the result in an increased power.
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Absorbing force:
- The body aims to increase the time of absorption. Or increase the area I which the force is absorbed
Application of forces
To generate max force, the body needs to use its biggest muscle. The muscles of the lower body and torso such
as quadriceps, glutes, latissimus dorsi, and pectoralis major.
Even when using the upper body to make contact with an object, the body will often generate force from the
lower body like serving in tennis, shooting a 3-pointer and completing a spike in volley ball.
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Topic Core 3: Fitness Choices
Exercise as a form of physical activity.
Exercise: Planned, structured and repetitive bodily movement, performed to improve or maintain one or more
components of physical activity.
Fitness is the combined result of regular exercise, good nutrition and rest for recovery.
- Fit individuals can function efficiently and effective to enjoy leisure time, resist disease, be healthy and cope
with emergencies.
- Relative to a persons circumstances and why they need to be fit.
- Fitness combines health and skill related components, they interact and are independent. A deficiency in any
component can reduce overall fitness.
General fitness- overall health and wellbeing- regular workouts and healthy diet to improve general good health
(muscle tone, healthy skin/nails/hair) whilst reducing lifestyle related issues such as heart complications due to a
poor diet.
Specific fitness- a person’s ability to preform a specific activity efficiently. Specific training will assist this. E.g.,
Marathon- an athlete needs to train aerobically to enhance their CV endurance.
Fitness as a Commodity
People choose and pay for fitness facilities and serves for the following reasons:
There is an increased influence of social media in individuals purchasing fitness-related products ad services.
- There are more convenient options available such as apps, websites etc.
The fitness industry is a multi-billion-dollar industry. Money in this industry is generated through a wide range of
commercial transactions related to aspects such as employment, gym memberships, fitness equipment, training
services, fitness clothing and nutritional supplements.
People choose and pay for fitness facilities and services for the following reasons:
To access knowledge and expertise (quality assurance with trained personnel)
Access to wide range of resources
Motivational support
Time poor
Lose weight
Some people choose to exercise from home and purchase their own equipment. This can be cost effective as long as
equipment is of good quality and is maintained. The individual also needs the knowledge and skills to use equipment
safely. The knowledge and skills that gym personnel have is one of the main reasons the fitness industry thrives. In a
time where many people are time poor, a trainer is a good motivational tool for commitment to exercise.
Pilates Improved Core Strength: Pilates classes and A single group Pilates -Individuals looking to improve
Develops and strengthens the studios can be found class in NSW might their core strength and posture.
core muscles, which can lead in various locations. cost around AUD 20 to
-Those seeking a form of
to better posture and AUD 40..
reduced risk of back pain. There are online exercise that is gentle on the
platforms that offer joints.
Increased Flexibility: virtual Pilates classes
for those who prefer -Athletes looking to enhance
Promote flexibility and range their performance and prevent
of motion in the joints, to exercise from
home. injuries.
enhancing overall mobility.
Cross Fit Improved Overall Fitness: Great fit for those A monthly membership - Those seeking a high-intensity
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CrossFit workouts are who want to at a CrossFit gym in workout that pushes their
designed to improve challenge NSW may range from physical limits.
strength, endurance, themselves, improve AUD 150 to AUD 250.
- Individuals who appreciate the
flexibility, speed, power, their fitness levels, Some gyms might also
agility, and coordination, and be part of a offer class packages or support and motivation that
comes from working out in a
providing a well-rounded supportive and drop-in rates for
approach to fitness. motivated fitness occasional visitors. group setting.
community. - Athletes looking to enhance
High-Intensity Training: their performance and cross-
incorporates intense train for their sport.
workouts, push participants
to their limits, resulting in - Anyone looking for a structured
increased cardiovascular and goal-oriented fitness
fitness and calorie burn. program.
Cycling Cardiovascular Fitness: helps There are numerous High-quality bicycles - Fitness Enthusiasts: Those
improve heart health and cycling paths, bike can range from several looking for a fun and effective
lung capacity. lanes, and dedicated hundred to thousands way to stay physically active and
trails in cities, towns, of dollars. Additionally, improve their overall fitness.
Low-Impact Exercise: Cycling and rural areas you might need to
is gentle on the joints, making throughout the state. consider costs for - Seniors: Cycling provides a low-
impact exercise option for
it suitable for people of all accessories such as
ages and fitness levels. helmets, bike clothing, seniors to maintain mobility and
fitness.
repair tools, and bike
Joint Mobility: Cycling helps maintenance.
improve joint mobility and - Families: Cycling can be a
family-friendly activity that
flexibility, particularly in the
knees and hips. promotes bonding and outdoor
time together.
Swimming Full-Body Workout: Engages Swimming Pools Public pool entry fees - Beginners and Learners:
multiple muscle groups, range from around Individuals interested in learning
providing an excellent full- Beaches and Ocean AUD 5 to AUD 10 per to swim or improving their
Pools
body workout. session. swimming skills.
Private Swim Schools Private swim lessons - Rehabilitation and Therapy:
Cardiovascular Fitness: Fitness Centres AUD 30 to AUD 50 per seeking a form of exercise for
aerobic exercise that lesson. rehabilitation purposes.
improves heart health and
lung capacity. Fitness centres and - Triathletes and Athletes: to
swim clubs offer enhance their cardiovascular
Safety Skill: Learning to swim memberships that endurance and cross-train for
is an essential life skill that include access to their other sports.
can help prevent drowning pools, range from AUD
and enhance water safety. 50 to AUD 150 per - Seniors: Swimming is a safe and
joint-friendly exercise option for
month.
older adults.
Advantages Disadvantages
- Some individuals prefer to work alone. - Individuals don’t receive feedback about their
- Some people are able to train at their desired time techniques or training methods on how to
and pace. improve.
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- Strengthens self-discipline. - No social aspect or group support to look forward
- A customised plan can help target specific goals. to or help push you through each session.
- Helps address areas of weakness - More expensive than group training
- Very specific personal goals - Unlike group workouts where people can gain
- Flexible + convenient motivation to push themselves, individuals can
get off track ad then participate in less PA
Activity
Pump/spin - Allows individuals to set their own goals for training sessions
- Improves cardiorespiratory fitness
- Beneficial as a form of exercise for people who experience joint injuries or tendonitis.
- Frequent periods of high intensity combined with periods of moderate effort.
- Many gyms and studios often offer spin classes and can also be done at home as there is a wide range
of online sessions
- Classes are generally 45-60 minutes long and are 3-4 sessions per week of moderate-vigorous activity.
- Classes are suitable for anyone who enjoys moderate-vigorous exercises.
YOUNG ADULTS
Circuit training - IMPROVES MUSCULAR ENDURANCE
- Time efficient
- May promote weight loss.
- Circuit training is available at most gums and generally run in class
- Circuits are usually 30-60 minutes long and 3-4 training sessions per week of moderate-vigorous
activity will be enough for improvement.
- Circuit training is a bit more expensive- costing approximately $50 per session, alongside active
clothing.
TEENAGERS, YOUNG ADULTS
Netball - Improves hand-eye co-ordination
- Builds up muscle strength and stamina
- Develops the body’s cardiovascular system
- Improves the body’s flexibility
- Netball can be played on a local court, otherwise there are usually local netball teams
- Netball are 60 minutes long, however individuals should aim to train 2 other times per week.
YOUNG ADULTS, CHILDREN
- Netball can be quite expensive with purchasing uniform, training, registration, and other fees.
Pregnancy: - Exercise in water is easier as it supports body weight
aquarobics - Reduces stress on joints
- More comfortable environment to exercise in
- Allows a full range of movement without excessive strain
- Increase circulation and promotes relation
- Reduces stress levels
- Generally available in public swimming pools and aquatic centres.
- This reduces the risk of pregnancy complications and discomforts such as muscle pain
- Aquarobics may be suitable for all individuals are able to swim.
- Healthy pregnant women should aim to receive at 2.5 hours of aerobic activity per week.
- Recommended for pregnant women as it allows them to meet the physical activity guidelines without
putting too much strain on their body and risking injury to themselves and their baby.
Cross fit - May improve muscular strength
- High intensity, multi-joint movements may help to gain muscle strength and stamina
- May help you improve aerobic fitness
- Improves agility, balance and flexibility
- Weight maintenance
- Some gyms offer CrossFit classes and there are many cross fit facilities that also offer regular classes.
Generally 60 minutes
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- Cross fit memberships are higher than regular gym memberships. As well as this, individuals must
purchase activewear
Advantages Disadvantages
- May motivate individuals to achieve their - Group setting can elicit a sense of judgement
fitness goals and insecurity for some people
- Working at their own pace - It is difficult for the instructor to correct your
- Brings a fun aspect to physical activity THUS form or technique if it is wrong as they are
INCREASES MOTIVATION focused on the entire class
- Group training gives feedback or corrections,
helping individuals develop faster and minimize
risk
- Strengthen personal weakness
- Non-competitive
Fitness centres Most fitness centres provide a Fitness centres have a range of Gap in skill level between
and personal range of classes and weight equipment to improve aerobic individuals and their PT may be
trainers training facilities. fitness. intimidating.
(Young adults, Classes include aerobics, step, Receive nutritional guidance (meal Individuals may not like the idea
teenagers, pump, body sculpt, yoga, tai chi, plans and supplements) of training In front of others- fear
people willing cycle tec. of judgement
to change Time efficient- maximising the
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their fitness Each class varies in intensity of short amount of time. Classes can be expensive – if
capabilities) exercise and level of going to a gym you may need to
choreography. Continuous improvementsà PT’S pay for a gym membership on
adjust place with accordance to top of PT programs.
Provide a sense of support and skills and capabilities of the
accountability/ flexibility. individual. Travel fee’s
Receives one on one help. Individuals can combine aerobic Time constraints- scheduling set
training with resistance work to times if you work or study
achieve goals.
Direct marketing: mail outs and pamphlets are delivered to a local community. They may include information about
the center/product include introductory free sessions. Consumers are advised to be wear of hidden costs.
Limited offer membership: common to try to encourage new members. Retain current members or entice previous
members. Usually has a fixed price for a period e.g. $99 for 99 days.
Telemarketing: like direct marketing however contact is via phone offering deals. The media (radio, newsletter,
social media) is becoming more popular platform as well for advertising.
Accuracy of information:
Ethics of Advertising:
Advertising a short-term weight loss programs or long term membership must be investigated carefully before
commitment to it as this type of advertising tends to incite those appear to be misled without informed consultation
- Consumers should be looking for long term benefits of regular exercise and healthy lifestyle
Questions to consider:
Motivators to participation
Extrinsic rewards: praise from others, receiving a t shirt for achieving a goal at the gym
Barriers to participation
SITUATIONAL ANALYSIS
There is a chance that some stage we may need to resuscitate a person whose breathing or heart function have
ceased. This could be the result of a range of circumstances, including:
- A car accident
- Drowning
- Electric shock
- A serious sporting injury
- Heart attack
- A stroke
- Drug overdose
- Envenomation
To deal with this quickly, effectively and without risk to yourself or others, you need to:
Analyze the situation: Observe what has happened (poisoning, car accident, drowning etc.) and ask yourself: ‘What’s
the best I can do for this person in terms of the skills I have?
Plan how to deal with the situation: Priorities your intended actions, dealing with the most important issues first.
You need to approach the situation and remain alert to possible environmental hazards that may have contributed.
- A house or room may be filled with smoke. Entering the room without proper equipment will cause you to
suffocate.
- You may be tempted to save drowning person when you cannot swim.
- A person may be trapped in a burning car and the chance of the fuel tank exploding is imminent.
YOU CAN NOT ADMINISTER EFFECTIVE FIRST AID IF YOU ARE INJURED IN ATTEMPTING TO HELP SOMEONE ELSE.
- Do not move a casualty unless absolutely necessary due to risks of spinal injury an internal bleeding.
- If there is more danger in leaving them e.g. a fire, need for CPR or bleeding uncontrollably then the casualty
would need to be moved. Carry out a full examination to ascertain extent of injuries prior to moving.
In the case of traffic accidents, the rescuer must be aware of the potential danger from:
- Oncoming traffic
- Fallen electricity wires.
- Flammable liquids such as LPG, gas, and petrol
- Glass and debris
- Fire
PROTECTIVE STRATEGIES:
- Providing a protective barrier by parking a vehicle between the oncoming traffic and the accident
- Turning hazard lights on
- Placing a warning signal or sending a person back up the road to warn the traffic
- Turning the ignition off if the engine is still running
- Lighting the area with low beam if the accident has occurred at night to raise awareness and increase safety.
WATER EVIROMENT:
1. DRSABCD
2. Keep airway clear
3. Only move casualty if in danger-.
4. Recruit bystanders to help support all parts of casualty’s body
5. Give helpers clear instructions on how to move casualty
6. Support spine and apply cervical collar
7. Carry out the movement smoothly
Whilst waiting for emergency services, help a trapped casualty by removing heavy objects that might be
compressing a casualty’s chest, tilt casualties head back with jaw support to keep airway open and ensure
no hot water or chemicals are splashing on casualty. Only remove a motorcyclists helmet if absolutely
necessary (e.g. If vomiting or breathing is obstructed), and if possible ask casualty to do it.
HIV/AIDS
- Can be transmitted only through the exchange of blood and in some cases, body fluids from an infected to a
non-infected person
- To pass the virus from one person to another during firth aid, both the casualty and the rescuer need to have
cuts or wounds that are open and the blood of the infected person needs to mix with the blood of the non-
infected person.
Hepatitis B: Usual modes of transmission include shring needles, unprotected sex, ear piercing and tattooing. The
virus can be transmitted through first aid, particularly if there is an exchange of blood
Hepatitis C: transmitted through blood-to-blood contact as may happen with sharing needs or sharing contaminated
equipment:
- A player who is bleeding or has blood on their clothes must immediately leave the okaying field and seek
medical attention
- The bleeding must be stopped, the would dressed and the blood on the players body must be cleaned
before they return
- Play must cease until all blood on the ground or equipment is cleaned up.
LEGAL IMPLICATIONS:
- Use reasonable care in assessing the priorities of the situation based on their level of training
- Take steps to call for further medical assistance
- Keep the casualty stabilized until medical assistance arrives
- Follow established treatment and management protocols
- Not mispresent themselves or take unnecessary risks
WHS:
The work Health & Safety (WHS) Regulations aim to support legislation in each State and Territory in achieving
reductions in the incidence of workplace injuries
- Requires employers to adopt a risk management approach to managing workplace health and safety
- Places obligation on employers to identify all foreseeable hazards in the workplace, asses the risks that the
hazards pose to health and safety and then eliminate or control those risks
- Impose a legal responsibility for each workplace to have adequate first id provisions
MORAL OBLIGATIONS:
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- In emergency situations there is a certain moral responsibility to act in accordance with the training you
have and provide assistance.
- Responsible citizenship that suggests we should help provide assistance to the best of our ability.
- There exists certain moral responsibility to act in accordance with your training and provide assistance to the
injured.
- Morally, the first aid has a responsibility to treat with respect and dignity.
- Basic first aid training reinforces the principals of common sense and prevention of further injury
- The first principle of the DRSABCD action plan is to remove the danger from the patient or the patient from
the danger so that there is no further injury or possible life loss.
- There may be some risk involved, but a rescue action does not call for heroics
- Using common sense is essential in rescue that requires the rescuer is able to think clearly, plan thoughtfully
and act wisely.
RESPONSIBLE CITIZENSHIP
- In first aid situations we need to empathize with the casualty. They have the right to refuse resistance
- The first aider is responsible to treat the casualty with respect and dignity (do not uncover more skin that
necessary).
- Some situations can place a casualty in awkward or embarrassing situation. Morally, the first aider has a
responsibility to treat with respect and dignity.
- Its your moral responsibility to maintain the dignity of the casualty.
Example situation:
1. Determine the process you would use to identify a first aid situation that may be beyond your control?
Assessing the location and if it can be safe for yourself to help the casualty. Understanding the nature and extent
of the injury as well as the situational behavior of the casualty. If there is more than one casualty to treat, for
example, a car flipped if there is wired or petrol coming out (its beyond our control) thus will put yourself and
others in further danger.
A person administering first aid may need physical and/or emotional support following the incident. It is important
to understand not every first aid situation is successful. It is estimated that 50% of CPR is successful (Australian Life
Saving Association). The longer it takes to begin first aid procedures, the lower the chance of success.
DEBRIEFING:
Debriefing involves obtaining information about the circumstances of the incident that resulted in first aid being
administered. The rescuer may be required to give an account of what happened and describe as precisely as
possible the nature of the incident. Police officers, ambulance officers or accident investigation personnel may make
these inquired:
DURING DEBRIEFING:
COUNSELLING:
- Rescuers involved in emergency procedures where there are fatalities and serious injuries may need
counselling.
- Providing emergency care, organizing help and possibly watching life slip away can be very upsetting for
individuals and result in personal pain.
- Help is available from various counselling organizations including hospitals, medical centers and state
organizations such as NSW health.
- Counselling in beneficial as it provides the opportunity to ‘work through’ situations and dispel feelings of
blame and inadequacy.