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How many bones are there in the human body? The skeleton has 5 functions. Write in below what they are: a) S d) M b) S e) Making B c) P C There are 4 different types of bones. List below what they are and give 2 examples for each type. a) L Examples b) S Examples c) F Examples d) I Examples Write down the technical name for each of the following bones. a) Lower jaw d) Skull b) Collarbone e) Kneecap c) Shoulder blade f) Breastbone Using words from the box below complete the following sentences. Shell, red blood cells, white blood cells, periosteum, jelly, ossification, maturity, cartilage, fat, sponge, red marrow, yellow marrow, blue marrow All bones start as . Over time they turn to bone through the process of . The tough outer layer of bone is called the and at each end of the bone is a layer of The spongy part of the bone contains are made. The marrow cavity contains where are formed. where . Use the list of muscles to label the diagram. Gastrocnemius, biceps, latissimus-dorsi, abdominals, deltoids, gluteals, quadriceps, hamstrings, triceps, trapezius, pectorals There are 3 different types of muscle in the body. Use a rule to draw straight lines to match the descriptions to the correct muscle type. Cardiac Attached to the skeleton to make movement. Under our conscious control. Involuntary Found only in the heart. Work continuously without our conscious control. Found around internal organs. Work without our conscious control. Complete the sentences below using the words from the box. Involuntary Contract, more, different, string, relax, nervous system, fibres, similar, impulse, less, slow-twitch, fast-twitch Muscles are made up of . Everyone has a number of muscle fibres, but some have more of one type than the other. There are 2 types of muscle fibres: and . A muscle will Fitter people have when it receives an . muscle fibres ready to be used. The nerve impulses and the muscles are coordinated by the . Muscles are attached to two bones by tendons. Complete the sentences below to identify which is the origin and which is the insertion of a muscle. a) The origin attaches the muscle to the bone. b) The insertion attaches the muscle to the bone. Complete the sentences below using the words from the box. pairs, push, pull, biceps, antagonistic, synergist, triceps, contracts, relaxes, threes, prime mover, agonist, lift, antagonist, worker, lazy Muscles always work in and not because they can only . These pairs are known as muscles. For movement to occur, one muscle shortens ( muscle lengthens ( the ), whilst the other ). The muscle that contracts is known as or muscle. The muscle that relaxes is known as the muscle. Muscles which hold the bone in place are known as muscles. Draw straight lines to match the condition to the causes. Muscle Fatigue Muscle Atrophy Cramp Muscle Tone Caused by lack of exercise Caused by lack of oxygen or overuse Caused by tension in the muscle Caused by a sudden contraction of muscle that won’t relax Outline the major differences in muscle length between an isometric and isotonic contraction. Complete the table below to explain what happens as the elbow bends and straightens. Use these words: contracts/relaxes/biceps/triceps. (You can use each more than once.) Movement Biceps Triceps Prime Mover Antagonist phase Elbow bends Elbow straightens Complete the sentences below to explain what the respiratory system does. The respiratory system supplies our bodies with We breathe air into our our . and the oxygen is then transferred into . It is then carried all around our body. Put the following words into the correct order to show the pathway of air in through the respiratory system: bronchioles, nose or mouth, gas exchange, alveoli, bronchi, trachea 1. 2. 3. 4. 5. 6. Tick the correct answer in each of the following statements. Gaseous exchange takes place in the … Nasal cavity Alveoli Heart Millions How many alveoli are there in the lungs? None Twenty six The haemoglobin in the red blood cells combine with oxygen to make… Oxyhaemoglobin haemo-oxygen carbon dioxide The oxygen is carried around the body by red blood cells. However the blood also picks up cardon dioxide and takes it back to the … Diaphram Lungs Villi Write a few short sentences to describe the difference between the air we breathe in and the air we breathe out. Complete the sentences below to explain what happens when we breathe in and breathe out. Breathing in is known as . The diaphragm and intercostals muscles , increasing the capacity of the chest . Because of the difference in air pressure, air rushes into the . Breathing out is known as muscles . The diaphragm and intercostals , making the chest cavity compresses the lungs and air is forced . This . Draw straight lines to match the definitions with the correct lung capacity. Tidal Volume The maximum amount of air you can breathe in or out in one breath. Inspiratory Capacity The amount of air left in the lungs after you have breathed out as much as you possibly can. Expiratory Reserve Volume The actual amount of air breathed in (or out) in one breath. Vital Capacity The amount of air you can forcibly breathe out after breathing out normally. Residual Volume The maximum amount of air you can breathe in after breathing out List 3 immediate effects on the respiratory system caused by exercise 1. 2. 3. Write down a definition of VO2 Max and explain how you can improve it. Definition: How to improve it: Complete the sentences below using words from the box. Stretching, warm up, size, temperature, heart, movement, injury, shower, focused, muscles Before taking part in any physical exercise, everyone should By increasing the . of the body and increasing blood flow to the , the body becomes better prepared for exercise. the muscles not only increases the range of also means the athlete is less likely to get a muscle , it . As well as the body being physically prepared, a good warm up also helps the mind to become more . After physical exercise, a “cool down’ should be performed. Tick the boxes below that indicate reasons why we cool down. Help repay oxygen debt. Get rid of unused energy. Prevent blood pooling . To build muscle. To increase lung capacity. To stop muscle stiffness. Help return body systems to normal. Help remove lactic acid and other waste products. Each one of the following are important elements of a training session. For each one write down why they are important. 1. Warm up 2. Variety 3. Regular testing and reviewing SPOR is the acronym used to help remind you of the 4 principles of training. Write down the principle each letter stands for. Explain what is meant by each term. S Meaning P Meaning O Meaning R Meaning Three pathways provide energy for physical activity. Two are anaerobic (without oxygen), and the other aerobic (with oxygen): Aerobic system. Anaerobic lactic acid system. Anaerobic CP (Phospho-creatine) system. The type of energy pathway used is dependent on the type of activity performed. Activity that is longer in duration and of low intensity is fuelled by the aerobic energy system. E.g. Activity that is shorter in duration and of higher intensity is fuelled by the anaerobic energy systems. E.g. The three energy systems overlap and sometimes combine to power all human movement. Graph: The three energy pathways used by the body to fuel physical activity Phospho-creatine system Anaerobic lactic acid system Energy Contribution (%) Aerobic system 0 20 60 140 300 Time (seconds) 620 260 Note: Axis not to scale Anaerobic CP system The anaerobic CP system is used for very short duration, high intensity activity typically lasting up to 30 seconds. Energy is supplied to the body through the consumption of creatine phosphate. There are no by-products with this energy system and it keeps going until all the stored energy is used up, at which point performance suffers. This energy pathway replenishes after 2-3 minutes, then short-duration, highintensity activity can continue for another 30 seconds. Activities that use this energy system include: Anaerobic lactic acid system The anaerobic lactic acid system is used for shorter duration, high-intensity activity typically lasting between 30-90 seconds. Energy is supplied through the consumption of carbohydrate. This causes the build up of lactic acid, which eventually causes performance to decrease. At this point the person either lowers their intensity or allows the aerobic system to continue fuelling the exercise, or they stop exercising completely. Activities that use this energy system include team games where high intensity activity is performed for short periods of time. E.g. Aerobic system Energy is supplied to the body through the consumption of oxygen. This combines with lactic acid to produce water, therefore there is no effect on performance. Activities that use this system include: On a separate page summarise the information above. Use a full page. Set it out in “Landscape” form. Begin with Energy systems in the middle; add the 3 energy systems; then summarise info, finally add examples. Use Colour, add sketches…… Complete the table for the Olympic track and field events, identifying which of the three energy systems is being used in the event most of the time. Event Aerobic (endurance over 90 seconds duration) Anaerobic lactic (speed, strength, 15 – 90 seconds duration) Phospho-creatine (speed, power, less than 15 seconds duration) 100m sprint Marathon Triple jump 400m Long jump 50 km walk 800m Javelin High jump Shot put Pole vault Discus 3000m Explain the energy systems that are used in performing a 40 km cycle race. Energy Systems & Sport Muscular action derives energy from three separate systems. Different sports may require the development of one of these systems or all three and knowledge of these mechanisms allows training to be specific to your needs. All working muscles require ATP (adenosine triphosphate), a compound which has a central molecule linked by three high energy phosphate bonds. Energy is provided in liberating one of these bonds, and it is the constant supply of ATP that determines muscular performance. A limited amount of ATP exists in muscle cells linked to another molecule called phosphocreatine (PC). This combination is named ATP-PC. This can provide a brief, approximately 30 seconds only, intense muscular contraction. This mechanism is anaerobic so requires no oxygen, and does not cause a build-up of toxins like lactic acid. This mechanism is the first supply of ATP and obviously is only useful for short muscular bursts or sudden movement. This mechanism is involved in short sharp actions such as power lifts, throws or short sprints. A second source of energy is glycolysis. This is also an anaerobic system, and also known as the lactic acid system. Here muscle glycogen is used as fuel initially, but blood glucose and liver glycogen can be drawn upon to produce ATP. This system requires a series of chemical reaction to occur and produces lactic acid as a breakdown product. It lasts longer, up to 5 minutes, but lactic acid build up in muscle inhibits efficient contraction and causes the familiar "burning" feeling in a near exhausted muscle. Interval training, short near maximal bursts initiates this system, and trains your body to tolerate lactic acid build-up and to develop this mechanism. This system is used in a sprint in cycling and may be used for intense periods in a game like rugby. A problem with the lactic acid system is that the lactic acid needs to be removed and metabolized by the body, procedures which both consume energy. Thus endurance athletes should avoid using this system except perhaps at the very end of an event. The third source is the aerobic system, and this also uses glycogen and glucose as energy sources. It also requires oxygen so needs a good heart, lung and circulatory system. This is the system which supplies long term energy, and is the major supplier of energy for any effort over 5 minutes. These three systems operate together depending on the effort required, the body using the aerobic system primarily and saving anaerobic power for sudden or extreme needs. An endurance athlete should avoid using anaerobic system because lactic acid may interfere with muscles action. The point at which lactic acid becomes debilitating is called the anaerobic threshold (AT), and can be measured to monitor changes in an individual’s fitness. The other way of measuring the aerobic system is to measure V02 max., the amount of oxygen your body utilizes at a maximal sustainable effort. Depending on the sport involved, one or all of these systems may be used. Some sports may concentrate on one system, and actively avoid using the other, typically the aerobic endurance athlete avoiding the lactic acid system. Other sports may require more flexible energy sources; a racing cyclist needs an excellent aerobic base, but needs to be able to sprint briefly and repeatedly using the anaerobic system. For this individual the training should mimic this and utilize "interval" techniques. Again, sports involving primarily strength or a sudden effort may require strength and speed training of the muscles involved. This develops the anaerobic systems primarily. At the end of the day however, all of this can be summed up by the word "specific". To be successful you training must be "specific", and mimic the sport in which you wish to succeed. Training that is not "specific" and develops inappropriate energy systems may be actually detrimental to performance in your chosen sport. Quality Training If you are training to compete, you want to maximize training time but if taken to excess, over training or injury will result in decreased performance. Quality of training is much more important at higher levels of competition than quantity. Quality training is defined as training that is intense enough to stimulate a training response (i.e. more muscle power, more aerobic capacity) but training must also be specific. By specific we mean that it will encourage your body to improve in the direction that will give the performance gain you desire. An example of training that is non specific is for a 100m sprinter to do long endurance runs. The long runs will stimulate an increase in aerobic energy systems and more slow-twitch muscle fibre. Both these adaptations will increase distance endurance but will be at the cost of sprinting ability which uses fast-twitch fibres and anaerobic energy systems. The result of long distance training may well be to decrease sprinting performance, not improve it. Training that closely mimics your event will always be specific, so the distance runner can train distance running and know that it is appropriate. However, it is boring and not always possible to train as you would compete. Team players must train on their own. Marathon runners are not going to run marathons to train. For variety many may wish to train in a gym, pool or on a bike to maintain interest or reduce the possibility of injury. In this cross-training situation care is needed to keep the training specific. Questions that need to be asked are: Am I training the energy systems appropriate to my sport? (See energy systems article.) Am I training the muscle groups appropriate to my sport? Will the training enhance skills technique or motor patters to improve my performance? If the answer is positive to these questions then the training is probably suitable. An example of appropriate training could be a front row forward and swimming. Ideally swimming would include fast sprint lengths with rest lengths. This would enhance upper body strength, the short sharp sprints simulating the bursts of power needed in a rugby game. Some sports demand skill or motor patterns above all; golf and tennis good examples. Strengthening the upper body with weights can increase power and the degree of control but care must not be taken to disturb finely honed movement patterns. Because muscles fire in step-wise accumulation of motor units to provide a smooth controlled contraction, a bigger stronger muscle will always provide smoother more accurate control, than a weak muscle. Because of this, a strong well adapted muscle will provide the better golf or tennis stroke, but relearning of movement patterns also needs to occur along with muscle development. Training is not a simple matter of more and harder, which often leads to fatigue, over training or injury. For a competitive athlete a great deal of thought needs to be put into training regimes, the wrong training can be more harmful than no training, “Quality” training must be both intense and specific and must take account of skills or movement patterns. If confused, seek advice. Coaches, gym instructors may give good recommendations. If unsure, come and see us at Gloucester Sports Clinic. Dr Neil Averis 1. What is the compound that all working muscles require to release energy? 2. Describe the ATP-PC system. 3. Give 3 examples of actions where the ATP-PC system is the sole energy provider. 4. Describe the anaerobic glycolysis system. 5. What is the “burning” feeling in a near exhausted muscle due to? 6. Give 5 specific examples where this energy system would be used during an event or game. 7. Why should endurance athletes avoid using this system except perhaps at the very end of an event? 8. How is lactic acid removed / expelled from the body? 9. Describe the aerobic energy system. 10. What is the anaerobic threshold? 11. What is VO2 max? 12. Describe how a racing cyclist would need all 3 energy systems. 13. Describe the energy system(s) used in a “probo” session at Pro-fitness. 14. Describe the energy systems used during a 20 minute training run. 15. Describe why a 100m sprinter should probably avoid long endurance runs. 16. Explain how swimming could be a useful form of training for a front row forward in rugby. 17. Explain how a bigger, strong muscle can provide a better golf or tennis stroke. Kit’s Physical Education class were investigating the response of the heart and lungs to exercise. They recorded Kit’s heart rate and breathing frequency before and during a 20 minute run. Resting heart rate 5 min heart rate 10 min heart rate 15 minute heart rate 20 min heart rate 60 beats/min 140 beats/min 160 beats/min 180 beats/min 180 beats/min Resting breathing rate 8 breaths/min 5 min breathing rate 14 breaths/min 10 min breathing rate 14 breaths per min 15 min breathing rate 18 breaths/min 20 min breathing rate 20 breaths/min Graph both Kit’s heart rate and breathing results on the same graph using line graphs. (Use a different colour for each and label.) Kit’s response to a 20 min run Heart rate Breathing rate (Beats/min) (Breaths/min) 0 5 10 15 20 Time (minutes) What happened to the breathing rates when Kit was exercising? Why did this occur? What do you think could happen to Kit’s heart rate and breathing rate if he continued to regularly exercise in this way? Draw lines to match up the following pairs to explain the long term benefits of training. The body makes more red blood cells, so… a) …oxygen is delivered more efficiently. Arteries get bigger and more elasticised, so… b) …stroke volume is increased. More capillaries are formed, so… c) …it can transport more oxygen. The heart gets bigger and stronger. So… d) …its resting level more quickly. After exercise, heart rate returns to… e) … blood pressure falls Fill in the blanks using words from the box below to explain the long term effects of exercise on the respiratory system. Biceps, longer, chest cavity, less, rib size, gaseous exchange, capillaries, vital capacity, oxygen debt, diaphragm, more The and intercostal muscles get stronger and increase the This means you can take in More air, increasing means that can exercise for . . can take place quicker and you . List 4 physiological benefits of endurance training. 1. 2. 3. 4. Complete the sentences below to give a clear understanding of hypertrophy. Hypertrophy is when muscles Tendons also become List 2 ways in which a trained athlete deals better with lactic acid than an untrained athlete. 1. 2. Complete the following sentences using words from the box below. Weights, slow, less, hypertrophy, more, fatigue, speed, fast sets in, your muscles become tired and don’t When muscle function properly. Muscles with lots of twitch fibres will tire quickly. Training with is a good way to develop muscular endurance. Draw lines to complete the sentences below. … will return to resting quicker when When muscles work hard they need more oxygen, so … exercise stops. An efficient cardiovascular system will produce a slower heart rate and... …15-20 minutes within your aerobic To improve cardiovascular fitness you must work hard for at least… …breathing rate and heart rate both training zone. increase. Complete the table below to show the differences between aerobic and anaerobic respiration. Use the following words / phrases / equations: Long, lactic acid, Short/explosive, Not Enough, Endurance, Short, Plenty Glucose + O2 CO2 + H20 + Energy Glucose Lactic acid + Energy + O2 + Sweat Respiration Amount of type O2 supplied Aerobic Anaerobic By-products Time energy Events supplied for using it Formula Physiological Responses to Exercise Short term / Acute / Immediate Changes HR Explanation Increases to ensure that more oxygen is delivered to the working muscles that require additional oxygen so that the body can work at a higher rate. SV Q Increases to ensure that more oxygen is delivered to the blood so that more oxygen can be delivered to the body to sustain a higher work rate. And to remove waste products of water and lactic acid. Ventilation Systolic Blood Pressure Long term / Chronic Physiological Changes Changes Heart Size Explanation Heart has adapted through a training programme to gradually increased workloads. Resting Heart Rate As a result of an increase in heart size each beat now pumps more blood, meaning a lower resting HR SV Q Long term / Chronic Muscular Changes Changes Muscle Size Glycogen Stores Explanation When you start to exercise, your body has to make sure that your muscles get the oxygen they need so they can keep working. Immediate Responses to Exercise (Changes during exercise or workout) Increase in breathing rate (measured as the no. breaths / min) Increase in the volume of air exchanged with each breath Explanation: During exercise the working muscles demand more oxygen and the body needs to expel accumulated lactic acid as carbon dioxide. To meet these demands our breathing rate will increase significantly and we will take deeper breaths (i.e. the lungs will inflate more completely and expel used air more forcefully). Blood output from the heart is a result of 2 factors: 1. The number of beats per minute (i.e. how fast the heart beats) 2. The volume of blood moved in each beat of the heart (this can vary depending on the “strength” of each contraction). During exercise we will see both an: Increase in Heart Rate Increase in Stroke Volume Explanation: During exercise the working muscles demand more oxygen. To provide this the heart will beat faster and more powerfully. “Systolic Blood Pressure” will also increase. This is the pressure in our arteries when the heart is contracting. The increase is a result of the change in HR and SV. Arterioles widen to stop your blood pressure getting to high Question: What are the dangers of exercising for someone with chronic high blood pressure? Blood that would usually go to organs like the gut and liver is diverted to the muscles … by blood vessels either widening (vasodilation) or constricting (vasoconstriction). During exercise muscles generate heat. To avoid overheating blood is shunted closer to the skin (allows heat to radiate into environment). You also start to sweat, which helps keep you cool Question: How does sweating keep you cool? Long Term Responses to Exercise (Changes as a result of sustained exercise or training programme over a prolonged period of time). Increase in heart size Explanation: The heart is a muscle (specialized cardiac muscle) and like any muscle exposed to a training programme, will show an increase in size (muscle bulk) and strength. Increase in stroke volume. As the heart increases in size it beats more efficiently. Each contraction expels a greater volume of blood than was possible prior to the exercise programme. This leads to a: Decrease in Resting Heart Rate, and a Decrease in “Diastolic Blood Pressure” and “Systolic B P”. Blood Pressure = Systolic BP (contraction phase) Diastolic BP (filling phase) Heart rate returns to normal faster Explanation: The decrease in Resting HR is a result Heart Size and SV. i.e. the heart can meet the body’s demands with less beats per minute because each contraction is more efficient. Changes may also be muscle related: Increase in muscle size and strength Increase in glycogen stores in working muscle as a result of increase in size Mesomorph 3 main body types Ectomorph Endomorph Each of the body types has different characteristics and one may be suited more to a particular activity or will be more likely to outperform another person in an activity than the other body types. It is possible to make some changes in body type through correct exercises and diet. Ectomorphs are typically tall and slender. They do not (comparatively) have much muscle and typically have very little fat. Tend to have relatively long bones, so the arms and legs are comparatively quite long. This allows them to reach further, which gives them an advantage when contesting the ball in sports such as netball and basketball. The longer movements are also an advantage when running or propelling themselves through water, as they don’t have to perform as many strides or strokes. Longer bones give this body type more reach and a larger range of movement. Longer bones allow them to gain more force. They are typically suited to endurance sports (they usually have good aerobic fitness) and sports that do not require a lot of physical contact. Ectomorphs can have better aerobic fitness when compared to others because they weigh less. Endomorphs tend to be shorter and carry larger amounts of fat compared with Ectomorphs. Extra body fat allows them to float better in the water and provides more insulation from the cold Generally bigger than Ectomorphs and the bones are shorter Weight bearing exercises, such as running, can be difficult Ideally suited to short duration activities not requiring a lot of endurance Mesomorphs tend to carry a large amount of muscle. Typically look athletic (tall , broad shoulders, thin waist, muscular legs) Ideally suited to activities requiring strength and endurance The extra muscle provides power to perform activities faster and for longer periods of time than other body types. Ideal for activities where the body or objects need to be propelled either over land or water, as well as activities that require lifting, pulling or pushing, as the extra muscle can be used to perform this work. Activity: Body type and sport Following are nine different sports: Basketball, Weight lifting, Rugby, Netball, Volleyball, Hockey, Tennis, Sumo wrestling Put each sport under the body type headings Ectomorph, Mesomorph or Endomorph that they would be ideally suited to. Let's begin with the basics of knee anatomy. The knee joint is made up of three bones and a variety of ligaments. The knee is formed by the femur (the thigh bone), the tibia (the shin bone), and the patella (the kneecap). Several muscles and ligaments control the motion of the knee and protect it from damage at the same time. Two ligaments on either side of the knee, called the medial and lateral collateral ligaments, stabilize the knee from side-to-side. The anterior cruciate ligament (ACL) is one of a pair of ligaments in the center of the knee joint that form a cross, and this is where the name "cruciate" comes from. There is both an anterior cruciate ligament (ACL) and a posterior cruciate ligament (PCL). Both of these ligaments function to stabilize the knee from front-to-back during normal and athletic activities. The ligaments of the knee make sure that the weight that is transmitted through the knee joint is centered within the joint minimizing the amount of wear and tear on the cartilage inside the knee. The weight-bearing surfaces of your knees are covered with a layer of cartilage (referred to by doctors as"articular cartilage"). There are also two shock absorbers in your knee on either side of the joint between the cartilage surfaces of the femur and the tibia. These two structures are called the medial meniscus and the lateral meniscus. The menisci are horseshoe-shaped shock absorbers that help to both center the knee joint during activity and to minimize the amount of stress on the articular cartilage. The combination of the menisci and the surface cartilage in your knee produces a nearly frictionless gliding surface. The knee is an incredible joint. It is strong, flexible, and very tough. Movement of the knee The main muscles that move the knee joint are the quadricep and hamstring muscles. The quadriceps attaches to the patella, and the patellar tendon connects this muscle to the front of the tibia. When the quadricep muscles contract the knee extends. In contrast, when the hamstring muscles contract, they pull the knee into flexion. Biomechanics Application: Tennis Serve How to make a powerful and reliable serve? - Lift up ball (not throw!!!): the ball location determines flat/topspin/sidespin - V shape preparation (Stay at this position for a moment to reserve energy!!!) - drop racket head - cut to the sky - hit the ball - pronation of forearm - land in balance for following strokes There are three key positions pros use: (a) trophy position: body is in arc, hitting arm is relaxed (b) arm twist position: racket head is downward, and keep in right side (c) pronation position: palm facing out with high elbow Tennis Serve Let us review the 8 key check points below: Check point #1: Hold high,and lift straight Check point #2: V shape preparation,bent knee,bent body forward,reserve energy (need to stay at this position for a moment, wait here, no rush!) Check point #3: drop the racquet head, parallel to the body, butt to sky, arm is twicked Check point #4: swing the racket butt UP, UP, UP, like knife cut into sky, look at ball Check point #5: hit the ball, body in balance, free arm/hand does not drop fast Check point #6: arm pronation, palm facing outside, not inside down, hold free hand Check point #7: finish in foot landing forward, body in good balance