Download Joints: Knee and elbow are both hinge joints. Movement = flexion

Joints:
Knee and elbow are both hinge joints. Movement = flexion and extension
Hip and shoulder are both ball and socket joints. Movement = flexion and extension.
Rotation and abduction and adduction.
Muscles:
Prime mover or agonist. This is the muscle that is contracting.
Antagonist this muscle relaxes when the prime mover contacts.
Isotonic any movement controlled by the sportsperson.
Isometric- this is static contraction . an example of this would be a rugby scrum.
Fast Twitch Muscle fibres: contract very quickly, low o2 supply, tire very quickly.
100m sprint
Slow twitch fibres: contact very slowly, very good o2 supply, don’t tire easily. Marathon
or any long distance running.
Diet and Exercise
Balanced diet = the correct mixture of fats, proteins, carbohydrates, minerals and
nutrients.
It is important that you drink before, during and after a game to avoid dehydration
Health and Fitness
Physical: Lose weight, stronger heart and lungs, stronger joints, tendons and ligaments.
Social: Meet new friends, teamwork and gets you out of the house
Mental: Feel good, relieves stress and improve confidence
Risk Assessment:
Warm Up: to reduce the risk of injury
Equipment: really important to use the correct equipment so that you can perform to a
high level
Jewellery: important that you take all the jewellery off before you take part in the
activity.
Make sure you know the rules, play at the right level, check the pitch and know the
correct techniques to take part.
Energy Systems:
ATP/PC SYSTEM: Anerobic, high intensity, low duration. Up to 10 seconds. 100m
sprint.
Lactic Acid System: Anerobic, high intensity, medium duration, over 10 seconds and up
to 2 minutes. 400m.
Aerobic System: Low intensity, long duration. Marathon.
Oxygen debt: after finishing vigorous exercise you must take in air. The oxygen debt is
repaid by taking deep breaths to repay the o2 debt.
Responses to Exercise
Cardiovascular system: Cardiac Output: the amount of blood pumped out per minute.
Stroke Volume: the amount pumped out per beat.
Visual Response to exercise: sweat, heavy breathing and red face.
Long term effects of exercise: more red blood cells, more o2 in the blood cells,
increased number of capillaries, heart size increases, better delivery of o2 to the working
muscles.
Training Thresholds: 60% is the aerobic threshold
60-80% is the aerobic training zone
80% anaerobic threshold zone
80-95% anaerobic training zone