Teacher License – Physical Education Complete Review Guide 2026–2027

4. The central nervous system is the brain and spinal cord. The peripheral system has 12 pairs of cranial nerves and 31 pairs of spinal nerves. Nerves are sensory (afferent), motor (efferent) or mixed, and the autonomic system divides into sympathetic and parasympathetic (6.21.1, indicator 4).
5. Body composition covers body fat, muscle mass, water and bone density. BMI = weight (kg) ÷ height squared (m): 18.5–24.9 normal, 25–29.9 overweight, 30 or above obese (6.21.1, indicator 5).
6. Energy systems: ATP-PC is anaerobic and lasts about 10 seconds (100 m sprint); the glycolytic system is anaerobic and covers about 10 seconds to 2 minutes (400 m run); the aerobic system uses oxygen for long efforts (5 km run) (6.21.2, indicator 2).
7. Cardiac output = heart rate × stroke volume. Regular aerobic training lowers resting heart rate and raises stroke volume and maximal oxygen uptake (VO2max) (6.21.2, indicator 1).
8. In heat, heart rate rises and dehydration risk increases, so students need water and lower intensity. At altitude the partial pressure of oxygen falls, and the body adapts gradually by making more red blood cells (6.21.2, indicator 1).
9. Fitness tests include the Cooper test (12-minute run) for cardiorespiratory endurance, the step test, and the 20 m shuttle run. Basic anthropometric measures: height, circumferences (such as waist), breadths and skinfold thickness (6.21.2, indicators 3 and 4).
10. Health-related fitness has five components: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility and body composition. Skill-related fitness has six: speed, agility, balance, coordination, power and reaction time (6.21.5, indicators 2 and 3).
11. FITT: frequency (how often per week), intensity (how hard), time (how many minutes) and type (which activity). Training principles: overload, progression, specificity, individuality, and reversibility when training stops (6.21.5, indicator 5).
12. Maximum heart rate is roughly estimated as 220 minus age; it is a rough estimate, not a precise measurement. Moderate intensity for health usually falls between 60% and 75% of it (6.21.5, indicator 5).
13. Energy per gram: carbohydrate 4 kcal, protein 4, fat 9. Carbohydrate is the main fuel for physical activity, protein builds and repairs tissue, and fat stores energy and helps absorb the fat-soluble vitamins (6.21.6, indicator 2).
14. Timing around exercise: a carbohydrate-rich meal 2 to 4 hours before, fluids during, and carbohydrate with protein soon after to restore glycogen and repair muscle (6.21.6, indicator 2).
15. The fat-soluble vitamins A, D, E and K are stored in the body; the water-soluble B and C mostly are not. Iron deficiency causes anaemia, and low calcium and vitamin D weaken bone. A strict plant-based diet needs B12 and D supplements (6.21.6, indicator 3).
16. Banned doping agents (such as anabolic steroids) harm the heart, liver and hormones and can cause psychological disturbances, and they are prohibited in competition. Dietary supplements may help or harm, and they do not replace a balanced diet (6.21.6, indicators 6 and 7).
17. Injuries: sprain (ligament tear), strain (muscle or tendon injury), contusion (bruise from a blow), fracture (broken bone), dislocation (bone out of its joint), muscle cramp and abrasion. RICE first aid: rest, ice for 15–20 minutes, compression with a bandage, elevation of the injured part. PRICE adds protection (6.21.7, indicators 1 and 3).
18. Adult CPR: check the scene is safe, check responsiveness and breathing (no more than 10 seconds), call emergency services and get an AED, then give 30 compressions to the centre of the chest, 5–6 cm deep at 100–120 per minute, followed by 2 breaths. With a splint, immobilise the joints above and below the fracture, and do not tighten a bandage enough to restrict circulation (6.21.7, indicators 5 and 6).
19. WHO recommendations: ages 5–17 need an average of at least 60 minutes a day of moderate-to-vigorous activity, with vigorous and muscle- and bone-strengthening activity on at least 3 days a week. Adults need 150–300 minutes a week at moderate intensity. Sleep: 9–12 hours for ages 6–12, 8–10 hours for teenagers, 7 or more for adults (6.21.19, indicators 1 and 4).

Common mistakes in this chapter

• ✕ A sprain injures a ligament; a strain injures a muscle or tendon. An option that swaps them is wrong.
• ✕ Speed, agility, balance, coordination, power and reaction time are skill-related. Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility and body composition are health-related. Do not mix the two groups.
• ✕ The ATP-PC system needs no oxygen and lasts about 10 seconds; the glycolytic system is also anaerobic but extends to about 2 minutes. The aerobic system takes over after that. Do not tie an activity to one system only, because the systems work together.
• ✕ The fat-soluble vitamins are A, D, E and K; the water-soluble ones are B and C. B12 and D are scarce in plant foods, so they are recommended for a vegetarian. Potassium, sodium and thiamine are not the answer.
• ✕ Heat exhaustion (cool, clammy skin, heavy sweating) differs from heat stroke (hot, dry skin, confusion, body temperature above 40 °C). Heat stroke is an emergency: call for help immediately and cool the person.
• ✕ Doping agents are banned substances taken to improve performance; stimulants (such as caffeine and nicotine) raise alertness; sedatives lower nervous system activity; narcotics alter consciousness and cause addiction. Read the description of the substance before choosing.
• ✕ The adult CPR ratio is 30 compressions to 2 breaths. The recovery position is for someone who is unresponsive but breathing; someone who is not breathing needs CPR. Do not apply heat to a fresh injury: in the first hours use rest, ice, compression and elevation.
• ✕ FITT stands for frequency, intensity, time and type. 'How many times a week' is frequency, 'how many minutes' is time, and 'what heart rate' or 'what percentage of effort' is intensity.