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Section 1.2: Your Healthy, Active Body 1.2.1: Physical activity and your healthy mind and body 19: Different body types Somatotype = classification of body type Endomorph = an individual with wide hips and narrow shoulders, characterized by fatness - grouped in sport that depend on power (e.g. rugby forward) - fatness, endomorph Mesomorph = an individual with wide shoulders and narrow hips, characterized by muscularity - grouped in sports that require strength and sudden bursts of energy - better able to cope with anaerobic exercise - muscularity, mesomorph Ectomorph = an individual with narrow shoulders and narrow hips, characterized by thinness - grouped in long distance, endurance sports (e.g. Marathon runner) - thinness and height in relation to weight, ectomorph Extreme examples: Endomorph Sumo wrestler Mesomorph 100m sprinter Ectomorph Long distance runner Somatotypes often have degrees of all 3 classifications and is always in the order of: endo – meso – ecto, and are marked out of 7 each 20: Optimum weight Optimum weight in sport is the weight and body type best suited to the athlete’s sport Factors: Height - Tall people are usually heavier than shorter people Gender - Men and women have different body compositions, leading to different optimum weight charts E.g. men have more muscle and larger bones Bone structure (aka frame size) - E.g. out of 2 men of the same size, one could have broad shoulders and thick wrists, and the other many have narrow shoulders and thin wrists This would lead to different optimum weights Muscle Girth - People have naturally varying muscle mass - Muscle girth can increase with training Genetics - Body composition can be passed from parent to child Optimum weight in sport: - Rugby; optimum weight will be higher than average due to amount of muscle required - Horseracing; optimum weight will be lower than average due to the need of lightness on the horse to relieve burden Many athletes need to lose weight to reach optimum weight, for example sumo wrestlers trying to get into a specific weight band Common strategies include: - Decreasing calorie intake (dieting) - Increasing calorie expenditure (exercise) - A combination of the two 21: Weight related conditions Anorexic = pertaining to anorexia: a prolonged eating disorder due to loss of appetite - Chronic, potentially life threatening illness Obese = a term used to describe people who are very overfat - Carries health risks such as cancer and heart disease Overfat = having body fat in excess of normal - Overfat is specific to the fact that it is extra fat making the person overweight Overweight = having weight in excess of normal - Not harmful unless accompanied by overfatness - Many athletes are overweight due to excess muscle Underweight = weighing less than is normal, healthy or required - Some athletes strive to be underweight (e.g. jockeys) but generally being underweight is unhealthy Weight loss strategies: - Exercising - Sweat suits/ sweat baths; losing water weight through sweating without replenishment (a temporary method of weight loss) - Diuretics: causes person to urinate more frequently, causing water weight loss ^ All these methods may cause dehydration 22: Performance enhancing and recreational drugs There are two main categories of drugs: performance enhancing and recreational All drugs have side effects, often addiction and/ or health issues Performance enhancing drugs include: - Anabolic steroids = drugs that mimic the male sex hormone testosterone and promote bone and muscle growth . Usually taken to increase aggression, increase muscle mass and growth to increase strength, with fast forming results . Can be used legally or rehabilitation aid . Possible to achieve the same effects through rigorous training and good nutrition . Side effects: increased risk of heart attacks and strokes, high blood pressure, liver disease, infertility in women, and increased risk of muscle injury - Beta blockers = drugs that are used to control the heart rate and have a calming and relaxing effect . Commonly legally prescribed to people with heart problems . Illegally used by archers, snooker players and shooters (Etc.) to steady their aim . Side effects: nausea, diarrhoea, tiredness, depression, insomnia and nightmares - Diuretics = drugs that elevate the rate of urine production . Diuretics are used to ‘flush’ other drugs from your system, and to lose weight . Side effects: dehydration and therefore dizziness, muscle cramps, nausea, and long term effects such as kidney problems - Narcotics/ analgesics = drugs that can be used to reduce pain . Acts by depressing the central nervous system, may lead to more severe long lasting injuries . Includes heroin, methadone, pethidine, and morphine . Side effects: loss of concentration, coordination and balance, and hallucinations - Stimulants = drugs that have an effect on the central nervous system, such as increased mental and/ or physical alertness . Stimulants overcome tiredness and offset lactic acid in muscles . Side effects: insomnia, irritability, high blood pressure, irregular heartbeat, increased heart rate, addiction - Peptide hormones = drugs that cause other hormones to be produced . Same effects as anabolic steroids . Increase number of red blood cells, leading to more oxygen being delivered to the muscles . E.g. EPO, HGH (human growth hormone) Drugs in sport to enhance performance has become fairly common, and there are many tests and bans to combat the problem Recreational drugs include: - Nicotine: found in cigarettes, is a stimulant, addictive, banned for anyone under the age of 18, negative impact on physical health, especially lungs and blood - Alcohol: banned in sports such as archery due to a calming effect, long term damage to the liver - Caffeine: found in coffee, sodas, tea, and is a stimulant Socially acceptable drug as those prescribed by a doctor or those able to be bought over the counter, such as paracetamol or aspirin Socially unacceptable drugs are illegal often due to dangerous health risks such as heroin or cocaine 23: Risk assessment and preventing injuries To minimize the risk of injury: - Warm up to prevent injury - Cool down to disperse lactic acid - Check equipment and facilities before use - Protective equipment and clothing (e.g. hockey shin pads) . Clothing must not aim to injure opponent - Balanced competition . Weight categories (boxing) . Mixed/ single sex (both safety and fairness) . Age . Handicap system; allowing players with unbalanced abilities to play against each other - Playing to the rules . Rules not only to ensure fairness but also safety (e.g. the contact rule in netball) - Physical readiness . To unearth any potential problems PAR-Q = physical activity readiness questionnaire Choose the most obvious answer in exams - E.g. hockey goalkeeper hard ball travelling at speed Footwear is important in all sports, whether to enhance performance (rugby spikes, protective for jumping, appropriate for runners) or for safety reasons 1.2.2: A healthy, active lifestyle and your cardiovascular system 24: The cardiovascular system during exercise The cardiovascular system consists of the heart, blood, and the blood vessels - The heart is the muscular pump - The blood carries oxygen and nutrients to muscles and takes away waste such as CO2 - The blood reaches the muscles through the blood vessels the heart pumps it through Immediate physiological effects of exercise: - Breathing becomes faster and deeper more oxygen - Body temperature increases work generates heat; it’s a side effect - Sweating your body is trying to cool down . Therefore thirst loss of fluids - Muscles ache build-up of lactic acid due to lack of oxygen cramp Normal resting heart rate = 60-80 bpm Heart rate (pulse rate) = the number of times the heart beats per minute Increased heart rate occurs during exercise as the muscles need more oxygen, meaning blood must flow faster, meaning the heart must pump faster The hormone that causes increased heart rate and raised blood pressure is adrenaline - Adrenaline makes the heart beat faster, diverts blood to the muscles, and causes the liver to release glycogen Blood pressure = the force exerted by circulating blood on the walls of the blood vessels Types of blood pressure - Systolic – maximum pressure in the arteries when the heart contracts (beats) to push blood from the aorta - Diastolic – pressure of the blood during the relaxation phase (between heart beats ) - Pulse pressure is the difference between systolic and diastolic blood pressure 25: Regular exercise and the cardiovascular system Cardiac output = the amount of blood ejected from the heart in one minute Stroke volume = the volume of blood pumped out of the heart by each ventricle during one contraction Effects of regular exercise on the cardiovascular system: - Decreased resting heart rate . Indication of fitness, since less beats to get the job done = stronger heart - Increased heart recovery rate - Increased stroke volume . Applies to both while exercise and resting - Cardiac output . Equation: cardiac output = stroke volume x heart rate CO = SV x HR - Blood pressure . Regular exercise reduces blood pressure . Reduces health risks such as strokes/ heart attacks - Healthy veins and arteries . Increases number of capillaries within the heart muscle . Helps keep blood vessels clear, making them more flexible and efficient 26: The effect of lifestyle on the cardiovascular system Rest = the period of time allotted to recovery - rest allows the heart to grow in size and thickness, and the number of capillaries to increase Negative factors and effects on the cardiovascular system: - High density cholesterol . Cholesterol is a fatty substance carried in the blood by lipoproteins . High density lipoproteins (HDL) – ‘good cholesterol’, carries more protein than fat, carries cholesterol away from arteries to the liver, which rids it . Low density lipoproteins (LDL) – ‘bad cholesterol’, mainly fat, causes build up plague which restricts blood flow in arteries increased blood pressure - Recreational drugs . Nicotine (cigarettes) – releases adrenaline which raises blood pressure . Tobacco smoke – lowers HDL cholesterol and increases the tendency for blood clotting - Sedentary lifestyle and lack of exercise . Inactivity of the cardiovascular system is unhealthy - Stress . A build-up of stress can lead to increased blood pressure (due to adrenaline), elevated heart rate and depression and mood swings 1.2.3: A healthy, active lifestyle and your respiratory system 27: The respiratory system Tidal volume – the amount of air inspired and expired with each normal breath at rest or during exercise Vital capacity – the greatest amount of air that can be made to pass into and out of the lungs by forceful inspiration and expiration 28: Immediate and long term effects of exercise on the respiratory system Immediate effects: - Breathing quickens and deepens - Oxygen debt = the extra oxygen consumed during recovery from a period of strenuous physical activity, compared with the amount which would usually have been consumed over the same length of time at rest . Repaid by deep gasping (e.g. after a 400m race) Long term benefits: - More alveoli become available for gas exchange more oxygen can be absorbed by capillaries, and more CO2 taken aerobic capacity (VO2 max) is increased - Lung efficiency is improved, faster delivery of oxygen to muscles Effects of smoking: - Smoke makes alveoli less stretchy meaning less efficiency 1.2.4: A healthy, active lifestyle and your muscular system 29: The muscular system Muscles (that you need to know) - Deltoid; responsible for lifting arms above head, gives the shoulders their rounded shape, and abducts the upper arm away from the body - Trapezius; attached to head, neck, shoulders, and lifts the shoulder, braces it back, and rotates scapula (shoulder blade) - Latissimus dorsi; adducts the arms, and rotates them into the body - Pectorals; draws arms forward to rotate inwards, covers chest, and adducts arms towards the body - Abdominals; holds stomach in, and enables flexing, bending and rotating the trunk - Biceps; arm flexion is induced by bicep contraction - Triceps; arm extension is induced by triceps contraction - Gluteal; the largest of the gluteal muscles and of the body is the gluteus maximus, and it helps posture - Quadriceps; 4 muscles make up the quadriceps, and is responsible for kicking, extension of the leg at the knee - Hamstrings; responsible for flexion of the leg before kicking - Gastrocnemius; calf muscle, points toes away from foot, plantar flexion of the foot 30: Exercising the muscular system Isometric contractions = muscle contraction which results in increased tension but the length does not alter, for e.g. when pressing against a stationary object Isotonic contraction = muscle contraction that results in limb movement - Antagonistic pairings – when one muscle contracts the other relaxes to allow the joint to work (e.g. hamstring-quadriceps, bicep-triceps) - Antagonistic pairings are needed because muscles can only pull, not push Isometric contractions are when the muscles are tensed/ contracted, but there are no resultant movements - Plank position - Rarely used in sport (rare example is a rugby scrum) Long term effects: - Hypertrophy = scientific term for an increase in the size of muscle - Muscle hypertrophy is the result of progressive overload when training . The strain on the muscles cause small tears, and the body repairs them thicker and bigger, resulting in larger muscle mass - Leads to more strength Potential injury: - Soft tissue injury to muscles . Tears, pulls, and strains - Strain = muscle injury - Sprain = joint injury - Tendon = connects muscle to bone - Ligament = connects bone to bone - Warm up prevents injury by raising the heart rate and warming up the muscles - Cool down brings heart rate back to normal and disperses lactic acid so the muscles do not become stiff Treatment = RICE for muscle strains (rest, ice, compress and elevate) Muscle injury muscle inactivity muscle atrophy Rest allows muscle to repair itself 1.2.5: A healthy, active lifestyle and your skeletal system 32: The skeletal system Functions of the skeleton - Movement . When bones meet they form joints, and each bone becomes a lever . The tendons attach bone to muscle and the muscle contractions move the bones - Support . Enables the body to hold itself in various positions; provides structure and framework - Protection . The skeleton protects vulnerable vital organs . Cranium brain . Ribcage heart and lungs 33: Joints and movement - Joint = a place where two or more bones meet Hinge joints = joints with a flexion and extension movement - Used by antagonistic pairs - Elbow, knee Ball and socket joints = joints where one bone ends in a ‘ball’ shape, fitting into the ‘socket’ of the other bone - Shoulder, hip - Adduction and abduction movement 34: Exercise and the skeletal system Effects of exercise on bone - Increased bone density (and mass) - Thickens and strengthens ligaments (bone to bone) and tendons (bone to muscle) Osteoporosis = lighter, weaker, and less dense bones often due to aging 35: Injuries to the skeletal system and the importance of diet Fractures - Compound . Break through the skin . Risk of infection - Simple . Takes place in one line, with no displacement taking place . Includes greenstick fractures: bones broken only partly, which are common in children - Closed . Skin does not break or get damaged - Stress . Caused by overuse of bones, and not impact Joint injuries: - Tennis and golfer’s elbow . Pain on outside of elbow due to overuse of tendons on the elbow tennis . Pain inside elbow golfer’s - Dislocation = when a bone at a joint is forced out of place (often due to impact) - Sprain = damaged ligament - Cartilage injury = tearing the substance found at the end of a synovial joint Diet and the skeletal system: - Calcium rich foods increase bone density - Vitamin D grows and maintains bones and helps absorb calcium - Smoking and too much alcohol has toxic effects on bones