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Foundation Fitness Science Workbook Student Name: ______________________________ Date: _________________________ Page |2 Workbook Learning outcome By the completion of this topic the student will be able to identify the anatomical features of the human body including the bones, joints and muscles. describe the physiological functions of the human body including the specific functioning of the cardio-vascular, respiratory, digestive and nervous systems. The student will also develop a thorough knowledge of muscle physiology and energy systems. Workbook Instructions This is a NON ASSESSABLE item so you don’t have to send it back to FIT College. This Workbook, and all workbooks, will need to be PRINTED off and filled in. It cannot be completed online. As you work through the chapters and lectures of this topic, use this workbook to record information and complete tasks as they arise throughout the lectures. Once complete, this workbook becomes a valuable reference guide for this and later topics. Remember don’t send this back to FIT college. Any questions regarding this workbook, tasks set, or any other issue can be addressed by sending a message via the communication log. NON ASSESSABLE ITEM Do not send this workbook back to the college. Remember to check the box for workbook complete on the web page for this topic Foundation Fitness Science Workbook v1.0 January 2014 Page |3 1. Describe the Anatomical Position 2. Directional terms allow us to accurately describe the position or movement of one part of the body in relation to another. Complete the following table: Description Superior Inferior Anterior/Ventral Posterior/Dorsal Medial Lateral Proximal Distal Superficial Peripheral Deep Intermediate Ipsilateral Contralateral Foundation Fitness Science Workbook v1.0 January 2014 Page |4 3. Label this diagram from the table just completed 4. These are terms that refer to sections of the body in terms of anatomical planes (flat surfaces). These planes are imaginary lines - vertical or horizontal - drawn through an upright body. The terms are used to describe the movement, position, or location of a specific body part. Transverse Plane: Sagittal Plane: Coronal (Frontal) Plane: Foundation Fitness Science Workbook v1.0 January 2014 Page |5 5. Whenever the body needs to move, bones, joints, muscles and tendons combine to form a biomechanical lever system to achieve this. Describe the movements in the table below. Adjusting angle Flexion between two parts in Sagittal Plane Extension - Adjusting Abduction relation to midline of body in Frontal Plane Adduction - Rotating body Internal rotation (or medial parts about the rotation) long axis of the limb or bone External rotation (or lateral rotation) Adjusting Elevation elevation of the Scapula Depression - Pronation - Supination - Dorsi flexion - Plantar flexion - Rotation of the forearm Flexion of the entire foot Movement of the Eversion sole of the foot Inversion - 6. Additional movements Circumduction Horizontal flexion Horizontal extension Lateral Flexion Hyper-extension Foundation Fitness Science Workbook v1.0 January 2014 Page |6 7. The adult human skeleton usually consists of 206 bones which are connected by various joints. Muscles produce force which causes movement at these joints. These bones can be grouped in two divisions: Axial skeleton and Appendicular skeleton. Describe the bones involved in each group Axial skeleton Appendicular skeleton 8. Describe each of the functions of the skeleton. Function Description 9. Explain the following terms used in reference to bone and joint structure Articulation Synovial membrane Synovial fluid Connective tissue Cartilage Tendon Ligament Bursa Foundation Fitness Science Workbook v1.0 January 2014 Page |7 10. Define the following bone shapes Sesamoid bones: Long bones: Short bones. Flat bones: Irregular Bones: 11. These are some anatomical terms that serve to describe the shapes and contours of a bone. Explain each of the following terms. Projections or processes Crest – ___________________________________________________________ Line - ____________________________________________________________ Spine - ____________________________________________________________ Head - _____________________________________________________________ Facet - ____________________________________________________________ Tubercle - __________________________________________________________ Tuberosity - _________________________________________________________ Trochanter - _________________________________________________________ Epicondyle - _________________________________________________________ Condyle - ____________________________________________________________ Ramus - ____________________________________________________________ Depressions or cavities Meatus -______________________________________________________________ Fossa - _______________________________________________________________ Fissure -______________________________________________________________ Sinus - _______________________________________________________________ Foramen - ____________________________________________________________ Sulcus, Groove, or Furrow - _____________________________________________ Foundation Fitness Science Workbook v1.0 January 2014 Page |8 12. Joints can be classified according to the degree and type of movement, describe the following joint types: Fibrous (or Immovable) Joints: Cartilaginous Joints: Synovial joints: 13. List the five classes of tissue in synovial joints: 1. 2. 3. 4. 5. 14. Define the following terms. Articular Cartilage: Hyaline cartilage: Fibrocartilage: Synovium (articular capsule) Synovial Fluid: Tendon sheaths and bursae: Ligaments and tendons: Foundation Fitness Science Workbook v1.0 January 2014 Page |9 15. Describe the following Synovial Joints Ball and socket: Hinge: Gliding: Pivot: Condyloid/Ellipsoid: Saddle: Foundation Fitness Science Workbook v1.0 January 2014 P a g e | 10 MAJOR JOINTS 16. Complete the following table Joint Bones involved Actions possible Ankle Knee Hip Sacroiliac Shoulder Scapula-thoracic Elbow Wrist Foundation Fitness Science Workbook v1.0 January 2014 P a g e | 11 17. Name the following bones on the skeleton 18. Factors that affect bone density and strength include: Foundation Fitness Science Workbook v1.0 January 2014 P a g e | 12 MUSCLE ANATOMY 19. Define the following terms Origin - ____________________________________________________________________ Insertion - __________________________________________________________________ 20. Label the following muscles names (on this and the next page) 14 17 18 19 20 21 22 23 28 31 32 33 34 35 36 37 38 40 Foundation Fitness Science Workbook v1.0 January 2014 P a g e | 13 5 6 7 8 9 10 18 19 20 21 22 23 24 25 26 27 28 Foundation Fitness Science Workbook v1.0 January 2014 P a g e | 14 21. Complete the following tables using your choice of the major muscles Muscle Name Origin Insertion Action Foundation Fitness Science Workbook v1.0 January 2014 Shape P a g e | 15 Muscle Name Origin Insertion Action Foundation Fitness Science Workbook v1.0 January 2014 Shape P a g e | 16 22. The major function of the cardio-vascular system is to: 23. Label the following heart diagram. 1 2 3 4 5 6 7 8 9 24. Describe the blood flow through the heart Foundation Fitness Science Workbook v1.0 January 2014 P a g e | 17 25. The respiratory system provides a means by which oxygen can be taken up by the blood and carbon dioxide can be removed from the body. Label the following structures of the respiratory system. 1 2 3 4 5 6 7 8 9 10 11 26. Describe Inspiration (breathing in): 27. Describe Expiration (breathing out): 28. Describe External Inspiration: Foundation Fitness Science Workbook v1.0 January 2014 P a g e | 18 29. Describe Internal Expiration: 30. Describe Red blood cells 31. Describe White blood cells 32. Our blood has several important functions, describe them: Transportation: Regulation: Protection: 33. Describe Systemic Circulation: 34. Describe Pulmonary Circulation: Foundation Fitness Science Workbook v1.0 January 2014 P a g e | 19 35. If we follow the path of a single red blood cell from the heart to the body tissues we would see that it passes through the various sizes and types of blood vessels. Describe each of the vessels. Arteries Arterioles Capillaries Venuoles Veins Obviously, as the intensity of aerobic exercise increases, our cardiovascular system will have to work harder to carry more oxygen to the working muscles. 36. Complete the following table to illustrate the major changes that occur within our cardiovascular system during exercise to facilitate this: Structure Change Outcome Mouth, nose trachea Lungs Heart Blood vessels Blood Foundation Fitness Science Workbook v1.0 January 2014 P a g e | 20 37. Describe the role of the following parts of the digestive system. Mouth: Pharynx: Oesophagus: Stomach: Small Intestine: Large Intestine: Rectum / anus: Foundation Fitness Science Workbook v1.0 January 2014 P a g e | 21 38. - The nervous system is broken up into ‘divisions’. Describe each one 1. CNS 2. PNS 3a. Afferent Sensory Neurons 3b. Efferent Sensory Neurons 4a. Autonomic Nervous System 4b. Somatic Nervous System 5a. Sympathetic division 5b. Parasympathetic division Foundation Fitness Science Workbook v1.0 January 2014 P a g e | 22 39. Label the nerve cell diagram 40. List and describe the types of muscle contractions 41. Describe the main functions of muscle tissue 42. Describe the two main fibre types Foundation Fitness Science Workbook v1.0 January 2014 P a g e | 23 43. List the different shapes of Muscles & Fibre Arrangement, describe each and give an example of a muscle that matches this type 44. Energy from the food we eat is made available for use by the body’s cell through a molecule called ATP (Adenosine triphosphate). ATP→ ______+ ______ + ________ 45. Our cells only have enough ATP stored to last for a very short period of time (only a few seconds). Once this has been used more ATP needs to be produced. Fuel molecules from our foods can be broken down to provide energy which can be used to join adenosine diphosphate and phosphate to form adenosine triphosphate. ADP + P + energy from food fuels →_________ Foundation Fitness Science Workbook v1.0 January 2014 P a g e | 24 Our energy systems break down the food fuels to reproduce ATP. There are three energy systems at work in our body. These systems operate together however the extent to which one takes over depends on the intensity and duration of the activity. 46. Energy in our body can be produced two ways Anaerobically - ________________________________________. Aerobically - ________________________________________. 47. Describe the Alactic or phosphogen system. 48. Describe the Lactic or Glycolytic System 49. Describe the Aerobic System 50. Describe Anaerobic Threshold Foundation Fitness Science Workbook v1.0 January 2014 P a g e | 25 51. What does Rating of Perceived Exertion (RPE) mean? 52. Explain Steady state 53. Explain Maximal aerobic capacity 54. Describe Oxygen debt and EPOC 55. Explain the difference between the Slow and Fast component: Foundation Fitness Science Workbook v1.0 January 2014