Component	Definition	Sporting Example	Test
Cardiovascular Endurance	Ability of heart & lungs to supply O₂ to working muscles	5 km run	Multi-stage bleep test
Muscular Strength	Maximal force a muscle can exert	One-rep max deadlift	Hand-grip dynamometer
Muscular Endurance	Ability of a muscle to contract repeatedly without fatigue	Push-up test	Sit-up test
Flexibility	Range of motion at a joint	Gymnast performing splits	Sit-and-reach test
Body Composition	Relative % of fat, bone, muscle, water	Elite sprinter vs sumo wrestler	Skin-fold calipers / BMI
Speed	Rate of movement from A to B	100 m sprint	30 m sprint test
Power	Speed × Strength (explosive force)	Standing long jump	Vertical jump test
Agility	Rapid change of direction while maintaining control	Netball dodge	Illinois agility test
Coordination	Use of two or more body parts smoothly	Tennis serve	Wall-throw test
Balance	Maintenance of centre of mass over base of support	Gymnast on beam	Stork stand test
Reaction Time	Time between stimulus & response	Start gun in sprint	Ruler-drop test

2️⃣ Anatomy & Physiology

🦴 Skeletal System

Functions: Support • Protection • Movement • Blood-cell production • Mineral storage
Synovial joints: cartilage (shock absorber) • synovial fluid (lubricant) • ligaments (bone → bone) • tendons (muscle → bone)
Movements: flexion, extension, abduction, adduction, rotation, circumduction

💪 Muscular System

Major muscles in sport: trapezius, latissimus dorsi, pectorals, abdominals, gluteals
Muscle fibre types: Type I (slow-twitch, endurance) • Type IIa (fast oxidative) • Type IIx (fast glycolytic, explosive)
Practical link: Marathon runner = Type I • 100 m sprinter = Type IIx

🫀 Cardiovascular System

Acute effects: ↑ HR • ↑ stroke volume • ↑ cardiac output
Chronic adaptations: lower resting HR • cardiac hypertrophy • increased capillarisation
Blood vessels: Arteries (thick, high pressure) • Veins (valves, low pressure) • Capillaries (exchange site)

🌬️ Respiratory System

Mechanics of breathing: Inspiration (diaphragm contracts, rib cage ↑) • Expiration (diaphragm relaxes, rib cage ↓)
Adaptations from training: stronger diaphragm & intercostals • increased vital capacity

⚡ Energy Systems

System	Fuel	O₂?	By-products	Duration	Sport Example
ATP-PC	Phosphocreatine	No	None	0–10 s	Shot-put, 100 m sprint start
Anaerobic Glycolytic	Glucose	No	Lactic acid	10 s – 2 min	400 m sprint
Aerobic	Carbs/Fats	Yes	CO₂ + H₂O	> 2 min	Marathon, triathlon

3️⃣ Physical Training Principles

SPORT: Specificity • Progression • Overload • Reversibility • Tedium (variety)
FITT: Frequency • Intensity • Time • Type
Training Zones: 60–80 % MHR = aerobic • 80–90 % = anaerobic

Methods of Training

Method	Main Aim	Key Features	Example Sport
Continuous	Endurance	20+ min steady pace	Distance running
Interval / HIIT	Speed & CV fitness	Work:rest ratios e.g. 30 s on/30 s off	Football drills
Fartlek	Speed endurance	Varied pace & terrain	Cross-country
Weight / Resistance	Strength / power	Sets, reps, load manipulated	Rugby scrum
Plyometrics	Power	Explosive jumps/throws	Basketball dunk
Circuit	All-round fitness	Stations targeting different components	PE class
Altitude Training	Increase RBC count	Training at 2000m+	Elite marathoners

4️⃣ Movement Analysis

Levers:
- 1st class = Fulcrum in middle (nodding head)
- 2nd class = Load in middle (plantar-flexion on toes)
- 3rd class = Effort in middle (biceps curl)
Planes of movement: Sagittal (flex/extend) • Frontal (ab/adduction) • Transverse (rotation)
Axes: Longitudinal (pirouette spin) • Transverse (front somersault) • Frontal (cartwheel)

5️⃣ Sports Psychology

Skill continua: basic ↔ complex • open ↔ closed • gross ↔ fine
Goal setting (SMART): Specific • Measurable • Achievable • Relevant • Time-bound
Arousal theories: Inverted-U • Catastrophe • Optimal zone differs by skill
Motivation: Intrinsic (enjoyment) vs Extrinsic (medals, money)
Feedback: Intrinsic • Extrinsic • Concurrent • Terminal • Positive • Negative
Mental rehearsal: Visualisation • Imagery • Self-talk to reduce anxiety

6️⃣ Health, Fitness & Well-being

Physical benefits: lower blood pressure • stronger bones • healthy weight
Mental benefits: stress relief • improved mood • confidence boost
Social benefits: teamwork • communication • new friendships
Balanced diet: 55 % carbs • 15 % protein • 30 % fat + vitamins, minerals, water, fibre
Hydration: 2–3 L water/day • dehydration → dizziness, ↓ performance
Lifestyle risks: smoking, alcohol, sedentary behaviour, obesity

7️⃣ Exam Practice Questions

Define agility and give one fitness test used to measure it. (2 marks)
Explain how the respiratory system adapts to long-term aerobic training. (4 marks)
Apply the FITT principle to improve a sprinter’s performance. (4 marks)
Compare intrinsic and extrinsic motivation in sport. Give examples. (4 marks)
Analyse the role of the cardiovascular and respiratory systems during a 1500 m race. (6 marks)

📚 Key PE Vocabulary

Term	Definition	Sporting Context
Cardiac Output (Q)	Blood pumped per minute (SV × HR)	Rises from 5 L min⁻¹ at rest to 20 L min⁻¹ in exercise
VO₂ Max	Maximum O₂ uptake	Elite cyclists ≈ 75 ml kg⁻¹ min⁻¹
Isometric Contraction	Tension without length change	Holding a plank
Overload	Training more than normal	Adding 5 kg to squat
Reversibility	Fitness lost when training stops	Cast on leg → muscle atrophy
Agility	Change direction at speed	Sidestep in rugby
Flexion	Decreasing joint angle	Up-phase of biceps curl
Anaerobic Threshold	Point where lactic acid rapidly accumulates	≈ 85 % MHR
Hypertrophy	Muscle fibre enlargement	Result of resistance training
Skill	Learned, goal-directed movement	Top-spin serve in tennis

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Physical Education

🏃‍♂️ GCSE Physical Education (PE) Guide

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1️⃣ Components of Fitness