BSEH SS Physical Education cheat sheet

Health-related fitness components: cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition.

Skill-related fitness components: speed, agility, balance, coordination, power, reaction time.

BMI = body weight (kg) ÷ height (m)²; WHO adult categories: underweight <18.5, normal 18.5–24.9, overweight 25–29.9, obese ≥30.

Wellness is a multidimensional, active lifestyle choice; commonly cited dimensions include physical, mental, emotional, social, spiritual, and environmental.

Lifestyle diseases (hypokinetic diseases) linked to inactivity include type 2 diabetes, hypertension, coronary heart disease, and obesity.

Target heart rate = (220 − age) × intensity percentage; moderate intensity is 50–70% of maximum heart rate, vigorous is 70–85%.

FITT principle: Frequency, Intensity, Time, Type - the four variables used to prescribe and progress an exercise programme.

Warm-up raises muscle temperature and reduces injury risk; cool-down aids venous return and reduces blood pooling.

A tournament is a series of matches to decide a winner; main types are knockout (elimination), league (round robin), and combination (mixed) tournaments.

Knockout total matches = N − 1, where N is the number of teams.

For knockout fixtures, the next higher power of two above N gives the bracket size; byes = that power of two − N.

League (single round robin) total matches = N(N − 1) ÷ 2; double round robin doubles this value.

In a league, each team plays N − 1 matches; a win commonly scores 2 points, a draw 1, and a loss 0.

Staircase method arranges fixtures without byes; cyclic method rotates one team while others shift, used to build round-robin schedules.

A bye advances a team automatically to the next round without playing; byes are given in the first round to balance the bracket.

Intramural means competition within one institution; extramural means competition between different institutions.

A sports budget estimates income (grants, sponsorships, entry fees) and expenditure (equipment, officials, transport, awards) before an event.

Macronutrients: carbohydrates 4 kcal/g, proteins 4 kcal/g, fats 9 kcal/g; micronutrients are vitamins and minerals and supply no energy.

Balanced diet supplies energy and all essential nutrients in correct proportion, plus adequate water and roughage (dietary fibre).

Carbohydrates are the body's primary and most efficient energy source; glycogen is stored in liver and skeletal muscle.

Proteins are built from amino acids and are required for growth, repair of tissue, and enzyme and hormone synthesis.

Fat-soluble vitamins A, D, E, K are stored in body fat and liver; water-soluble vitamins B-complex and C are not stored and excess is excreted.

Minerals: calcium and phosphorus for bone and teeth; iron for haemoglobin and oxygen transport; iodine for thyroid hormone synthesis.

Eating a carbohydrate-rich meal 3–4 hours before competition maximises glycogen availability; a high-carbohydrate meal after exercise speeds glycogen replenishment.

Prolonged exercise in heat can cause dehydration and electrolyte loss; water is adequate for short sessions, carbohydrate-electrolyte drinks help in prolonged events.

Anabolic steroids are prohibited performance-enhancing drugs that carry risks including liver damage, hormonal disruption, and cardiovascular disease.

Disability categories relevant to sport: locomotor (orthopaedic), visual, hearing/speech, and intellectual disability.

Locomotor disability means impairment of bones, joints, or muscles affecting movement; adapted activities include wheelchair basketball, seated volleyball, and swimming.

Visual impairment classifications: B1 (no light perception to light perception only), B2 (partial sight), B3 (low vision); B1 athletes compete with a guide runner or sound cues.

Deaf athletes compete in the Deaflympics; start signals are given by light or flag rather than sound.

The Paralympic Games are the major multi-sport event for athletes with physical, visual, and intellectual impairments; the Special Olympics serve athletes with intellectual disability.

Wheelchair basketball uses standard court dimensions with lowered baskets in some classifications; goalball is played by visually impaired athletes with a bell-containing ball.

Adapted physical education modifies rules, equipment, and environment (e.g., larger balls, lower nets, shorter courts) to match the athlete's ability.

Inclusion means integrating differently abled students into mainstream physical education with necessary adaptations rather than segregation.

Motor development milestones: fundamental movement skills (running, jumping, throwing, catching) are acquired in early childhood and refined in later childhood.

Motor fitness components for children include speed, agility, balance, coordination, and flexibility; training should be age-appropriate and avoid heavy maximal loading before puberty.

Common postural deformities: kyphosis (increased thoracic curve), lordosis (increased lumbar curve), scoliosis (lateral curve), knock knees (genu valgum), bow legs (genu varum), and flat foot.

Corrective measures: kyphosis - back extension exercises and posture training; lordosis - abdominal strengthening and pelvic tilt; scoliosis - swimming, hanging, and asymmetric strengthening under guidance.

Knock knees are corrected with horse-riding-like exercises, walking on the outer edge of the foot, and quadriceps/vastus medialis strengthening; bow legs with walking on the inner edge and hip adductor work.

Menarche and the menstrual cycle involve hormonal changes (oestrogen, progesterone) that can affect performance, injury risk, and training tolerance.

Female athlete triad: low energy availability, menstrual dysfunction, and low bone mineral density - a recognised risk in physically active girls and women.

Anatomical factors such as wider pelvis (greater Q-angle) and lower limb alignment raise the relative risk of certain knee injuries in female athletes.

Validity is the degree to which a test measures what it claims to measure; reliability is consistency of results on repeated testing; objectivity is agreement between different testers.

A test battery is a group of tests administered together to assess multiple fitness components.

BMI = weight (kg) ÷ height (m)²; waist-to-hip ratio = waist circumference ÷ hip circumference.

Sit-and-reach test measures lower back and hamstring flexibility; a standard box or ruler is used and the best of trials recorded.

Harvard step test estimates cardiovascular endurance from recovery heart rate; a common formula is fitness index = (duration of exercise in seconds × 100) ÷ (2 × sum of three recovery pulse counts).

Cooper 12-minute run/walk test estimates VO2 max; a common formula is VO2 max = (distance in metres − 504.9) ÷ 44.73.

50-metre dash measures speed; shuttle run measures agility; standing broad jump and vertical jump measure explosive power.

Partial curl-up and push-up tests measure muscular endurance; grip dynamometer measures static muscular strength.

Percentile ranks and z-scores are used to interpret a raw score relative to a reference group.

Cardiac output = heart rate × stroke volume; it rises during exercise mainly through increased heart rate and stroke volume.

During exercise, systolic blood pressure rises while diastolic pressure changes little; blood is redistributed to working muscles by vasodilation.

Lactic acid accumulates during anaerobic glycolysis; its accumulation is associated with muscle fatigue, and it is cleared during recovery.

Second wind is the relief of early breathlessness after exercise begins; oxygen debt is the extra oxygen consumed after exercise to restore homeostasis.

Muscle contraction types: isotonic (concentric and eccentric, with movement) and isometric (tension without change in muscle length).

Common sports injuries: sprain (ligament), strain (muscle or tendon), dislocation, fracture, contusion, and abrasion.

Sprain is treated with the RICE protocol - Rest, Ice, Compression, Elevation - in the first 24–72 hours.

Abrasion is a superficial skin wound; a contusion is a bruise from blunt trauma; a dislocation is displacement of a bone from its joint.

First aid priorities: check responsiveness and breathing, control bleeding, immobilise suspected fractures, and avoid moving a suspected spinal injury.

Biomechanics applies mechanical principles to human movement; branches include statics (bodies at rest or constant velocity) and dynamics (bodies in motion).

Newton's first law (inertia): a body remains at rest or in uniform motion unless acted upon by an external force.

Newton's second law: force = mass × acceleration (F = ma).

Newton's third law: for every action there is an equal and opposite reaction - the basis of ground reaction forces in running and jumping.

Levers: first class (fulcrum between load and effort), second class (load between fulcrum and effort), third class (effort between fulcrum and load); most human joints act as third-class levers.

Centre of gravity is the point where the body's weight is evenly distributed; a lower centre of gravity and wider base of support increase stability.

Equilibrium is maintained when the line of gravity falls within the base of support; dynamic balance is used during motion and static balance at rest.

Angular velocity = angular displacement ÷ time; angular momentum is the product of moment of inertia and angular velocity, conserved when no external torque acts.

Projectile motion: distance depends on projection angle, velocity, and release height; a 45° angle gives maximum range when release and landing heights are equal.

Psychology in sport studies behaviour, thoughts, and emotions in sport settings; it covers motivation, arousal, anxiety, personality, and group dynamics.

Motivation types: intrinsic (internal satisfaction) and extrinsic (external rewards such as trophies or money); achievement motivation drives striving for success.

Drive theory: performance increases with arousal up to a point; the inverted-U hypothesis states performance is best at moderate arousal and declines at very high or very low arousal.

Individual zones of optimal functioning (IZOF) hold that each athlete has a personal optimal arousal band rather than one universal level.

Anxiety has cognitive (worry) and somatic (physiological) components; state anxiety is temporary, trait anxiety is a stable disposition.

Self-confidence is belief in one's ability; self-efficacy is task-specific confidence shaped by past success, vicarious experience, verbal persuasion, and physiological state.

Goal setting: specific, measurable, challenging but attainable goals, with short-term and long-term goals combined, improve performance more than vague goals.

Aggression in sport can be hostile (intent to harm) or instrumental (within the rules to gain advantage); assertion is legitimate forceful play.

Team cohesion has task and social dimensions; cohesion tends to be higher when members share goals and roles are clear.

Principles of training: overload, progression, specificity, reversibility, individuality, and recovery.

Strength training methods include isometric, isotonic, isokinetic, and plyometric exercises; plyometrics develops explosive power.

Endurance training methods: continuous training (steady, prolonged), interval training (alternating work and rest), and fartlek (varying pace over varied terrain).

Speed training uses repetition running over short distances with full recovery; acceleration runs and sprint drills develop starting speed.

Flexibility methods: static stretching (held), dynamic stretching (controlled movement), and PNF (proprioceptive neuromuscular facilitation) using contract-relax.

Circuit training alternates stations that target different muscle groups, improving strength and endurance with minimal equipment.

Warming up prepares the body (raises body temperature, heart rate, and joint mobility); cooling down promotes recovery and reduces muscle soreness.

Load progression commonly follows the overload principle: increase frequency, intensity, time, or volume gradually to avoid overtraining.

Overtraining signs include persistent fatigue, declining performance, disturbed sleep, and mood changes; rest and periodised training prevent it.

A training load is defined by volume (how much) and intensity (how hard); both must be manipulated to produce adaptation.

The supercompensation cycle: training stress lowers performance, recovery restores it, and adaptation raises performance above the prior baseline.

Periodisation divides a training year into macrocycle (whole season), mesocycle (weeks to months), and microcycle (about a week).

Preparation, competition, and transition phases structure a season; the preparation phase is general then specific.

Training means are the exercises and methods used; training methods are the organised ways of applying them.

Tapering reduces training volume before competition while maintaining intensity, aiming to peak performance.

Adequate sleep, nutrition, hydration, and active recovery are recovery methods that support adaptation and prevent injury.

Cross-training uses different activities to develop fitness components while reducing repetitive strain on the same joints.