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Healthy Active lifestyles and how it can benefit you Know how to explain it! Healthy, active lifestyle: a lifestyle that contributes positively to physical, mental and social wellbeing and includes regular exercise and physical activity. Health: A state of complete mental, physical and social wellbeing and not merely the absence of disease and infirmity Classification of benefits for taking part Physical Mental Social Increase Fitness Relieve and/or perform stress and tension Mental challenge Increase confidence and selfesteem Help the individual feel good Enjoyment Mix with others Increase performance Physical Challenge Reduce chances of Heart Disease Improve body shape/lose weight Improve health related factors such as: - cardiovascular fitness - Muscular Strength - Muscular Endurance - Flexibility - Body Composition Make new friends Meet current friends Develop team work Work with others Compete against others Explanations of Benefits Increase Fitness – e.g. increase strength and flexibility Help the individual feel good – e.g. releases hormones that make you feel good, it is good for your heart, lungs, muscles and bones and can improve body shape. Relieve stress and tension – it can make you feel better and provide a distraction from work, school and family pressures. Increase confidence and self-esteem – completing a physical challenge e.g. the London Marathon can make give people a sense of achievement. Improve health – the fitter you are the less likely you are to suffer from illnesses. Enjoyment – some people enjoy the social aspect or the competition etc Mental challenge – a sense of achievement e.g. climbing a mountain, winning a competition, running a marathon. Reasons for taking part: Cooperation Competition Physical Challenge Development of friendships and social mixing **Aesthetic Appreciation (watching/doing something that looks good) e.g. watching a brilliantly executed goal, performing a gymnastic routine, performing in ice skating, watching a slam dunk in basketball. **Know these 5 especially Aesthetic Appreciation and how to explain, as they like to ask this question! Influences on taking part People Family – parents/siblings may encourage/discourage participation or may have take part themselves. Peers – if friends take part, you are more likely to take part. Role Models – e.g. David Beckham and Kelly Holmes, lead by example and inspire people to take part. Image Fashion – sports equipment can be fashionable and expensive. Media coverage - this increases popularity of sport e.g. more people play Tennis during Wimbledon season, after the Olympic rowing success more people wanted to try it out. Cultural Factors Disability – more and more opportunities for disabled sports but still lots of barriers Age – some competitions/groups have age restrictions. Older age can prevent participation. Gender – lots of activities for male and females but some activities still biased e.g. Netball tends to be female and women’s cricket and football are still taken less seriously than men’s. Race – racist abuse still occurs in sport. Some sports are tend to be more popular with some races than others. Some races are limited by their religions e.g. Asian women can be restricted by traditions and by the clothing they are expected to wear. Resources Availability – are their suitable facilities, clubs and resources Location – what is locally available? Access – can you walk, drive, bus etc. Time – people who work may need late and weekend hours. Health and Wellbeing Illness and health problems – Injuries and Illnesses can limit people’s participation Socio-economic Cost – e.g. hire of facilities, club membership, lessons, equipment, shoes. Some activities can be relatively cheap e.g. running. Others can be much more expensive e.g. golf which has expensive equipment and club fees. ***New, so could come up!*** Initiatives to increase participation and keep people involved There are many initiatives to encourage younger people to stay involved in sport or get involved in more sport. The reasons for this are: increase participation in sport to improve health, with a focus on priority groups retain people in sport through an effective network of clubs, sports facilities, coaches, volunteers and competition create opportunities for talented performers to achieve success and their contributions to the development of healthy lifestyles There are various agencies involved in providing more opportunities to get involved; these include: Sport England – provide funding to support opportunities that might develop health of the nation, particularly focus groups such as over 50’s, women, ethnic minorities, etc. They also provide funding for clubs, facilities, coaches, competitions and opportunities for talented young people. Youth Sport Trust – Run ‘Top programmes’ designed to encourages people of all abilities to get involved in sport. They also run ‘Top Link’ which encourages young people to run and organise their own sporting activities. This is run along with Sports Leaders, so more people can get involved in sport as leaders or officials not just as performers. National governing bodies – these are the agencies in charge of each sport e.g. UK Athletics, FA (Football Association) England Netball, LTA (Lawn Tennis Association) – these may organise competitions, clubs, fun days, taster sessions, coaching in school etc. all aimed at getting more people involved in their sports. Participation Pyramid Elite Young people tend to focus on a specific sport in which to train More quality coaching Performance Participation Most participants as this is where people begin to learn their sporting skills, e.g. in lessons and multisport sessions Where people reach sporting excellence Players pass to national squads Young people participate regularly in extra sporting opportunities e.g., school clubs and competitions Foundation As you go up the pyramid the number of people involved becomes less and less Definitions (**Know these!) Health A state of complete mental, physical and social wellbeing and not merely the absence of disease and infirmity Fitness The ability to meet the demands of the environment Exercise A form of physical activity which maintains or improves health and/or physical fitness Performance How well a task is completed 5 Components of HEALTH related fitness Component Definition Cardiovascular The ability to exercise the entire body for long Fitness periods of time Muscular Strength Muscular Endurance Flexibility Body Composition The amount of force a muscle can exert against a resistance The ability to use voluntary muscles many times without getting tired The range of movement around a joint Sporting Example Marathon runner All games e.g. football to last the full 90min of a game Weight lifter Rugby scrum Hitting ball in rounders. Running (uses the legs lots) Swimming (uses arms lots) Tennis (uses arms lots) Gymnastics Badminton lunging for shuttle Football high kick The percentage of body Some sports have weight weight that is fat, muscle restrictions or can provide and bone. advantage by being certain weights. e.g. boxing, jockey, rugby player. Test Cooper 12min Run Test Description How many meters in 12min Multistage Fitness What Level you can Test get Grip Dynamometer Squeeze Dynamometer as tightly as possible Harvard Step test Sit and Reach Flexibility Skin fold test Wrist/waist circumference 5 mins, step on and off a box/step every 2 seconds at a regular pace. Record pulse after every minute. The quicker it returns to normal the fitter you are. How far you can reach beyond your toes, keeping your legs straight. The thicker your skin fold the greater your body composition The larger the measurement the greater your body composition 6 Components of SKILL related exercise Component A - Agility Definition The ability to change direction at speed B - Balance The ability to keep the centre of mass over the base of support (e.g. your feet) – when static (still) or Dynamic (moving). The ability to move 2 or more body parts together CCoordination P - Power The ability to undertake strength performance quickly (strength x speed) R - Reaction Time The time between the presentation of a stimulus and onset of movement. The rate at which a person can move or the time it takes to cover a distance S - Speed Sporting Example E.g. dodging a player in football or netball. Performing a flip in Gymnastics. Static example – holding a handstand in gymnastics or keeping balanced in archery. Dynamic – maintaining a stable position after throwing a discus or not falling over after a shot in basketball. Dribbling a ball in football Hitting a ball in rounder’s Long Jumper, Sprint, Shot Putt Jumping for a rebound in basketball Shooting ball in football 100m (Stimulus – gun) Goal keeper reacting to a shot Badminton reacting to a smash Leg speed – sprinters, games players Hand speed – boxers, karate, tennis Test Illinois Agility Test Standing Stork Test Juggling tennis ball Tennis ball wall throw Sergeant Jump Test Ruler Drop test 30 meter sprint Test Description Start lying down, then run in and out of the cones as fast as possible. Less than 17 sec is excellent, more than 24 sec is poor. Put one foot on the knee of the other foot and stand on one leg on your toes. Time how long you can hold it for. How long you can juggle for before dropping the balls. Throw one ball against wall alternating catching hand – how many in 1 min. Jump upwards. Reach and mark with chalk how far you can reach standing. Then see how far you can reach when jumping – measure the difference. Partner holds and drops a ruler, you must catch between your thumb and finger. Measure the distance. How fast you can run. Time. PAR Q – physical activity readiness question (**this is new so likely to come up!) This is a questionnaire that you must fill in before starting an exercise programme. Some conditions may require a medical assessment and certificate signed by your doctor to say you are fit to participate. The questionnaire is assessing your medical history and may ask questions such as: Do you have any medical conditions e.g. a heart condition? Do you have any injuries? Are you pregnant? Do you have diabetes? Do you have asthma? Have you had a cold or flu in the last 4 weeks? SMART Targets (**this is knew so likely to come up!) People set target (goals)to help increase their motivation and give themselves something to focus on to improve. SMART is a way to remember the key principles of goal setting. S – Specific – Knowing exactly what you want to improve. E.g. “I want to improve my fitness” isn’t very specific, I want to improve my cardiovascular fitness is more specific. I want to be better at football isn’t very specific, I want to be better at controlling the ball is. M – Measurable – This allows you to monitor any improvement e.g. if you run a further 100m in the cooper run, you know you have improved. A – Achievable – Running an extra 100m after 4 weeks in the cooper run is achievable, running a marathon after 4 weeks of training is not likely to be achievable. R – Realistic – Saying you are going to train every day for 2 hours may not be realistic if you have a full time job etc, it also doesn’t allow you to rest. Therefore planning what days you can do may be more realistic. T – Time bound – if you don’t plan a certain target date, it may be easy to put things off. If you give yourself a 6 week time frame to improve, this may motivate you more to train and achieve. Principles of Training **these always come up! Know how to explain each principle, how to use these principles in a personal exercise programme, know how the FITT principle works and how these improve performance. Principles of Training the things you need to consider when structuring a training or exercise programme such as your PEP. Specificity Progressive Overload – FITT Individual Needs/Differences Rest and Recovery Reversibility Methods of Training **these always come up too! Know how to describe them, advantages of them, what sports they are suited to and how they can improve health and fitness. Also know how to describe the difference between them! E.g. what is the difference between Interval and Fartlek?! Methods of Training are types of training sessions or ways to train. Continuous Interval Fartlek Circuit Interval Cross Principles ofTraining Principle Specificity Individual Differences Progressive Overload Rest and Recovery Reversibility Explanation Examples Matching the training Goal Keepers in football would have different training requirements to a requirements to suit the activity midfield player. A marathon runner would have different training requirements to a sprinter. Matching the training to the Each PEP should be personal to the individual. A person with low requirements and needs of the fitness would not follow the training programme of a very fit person as person this would be too difficult and risk injury. A centre in netball wouldn’t follow the same programme as a shooter, as their requirements are different. To GRADUALLY increase the Applying the FITT principle!!! Explained in detail below. amount of overload (doing F – Frequency, increase the number of times you train or laps/reps done more than they normally do) so I – Intensity, e.g. the speed you run or weight you lift. that fitness improvements can T – Time, e.g. how long you spend doing it be made without risk of injury. T – Type, e.g. running up hill instead of on the flat. Rest: The amount of time given For example, in a 7 day week, an athlete may train for 3 days, rest 1 day, for recovery. train 2 days, rest 1 day, to allow for recovery and adaptation to occur on Recovery: the time required to the days off. repair damage to the body caused by training or competition. This means losing fitness when E.g. having 2 weeks on holiday without doing anything, your you have stopped training. performance may decrease. (fitness is reversed) Methods of training Type/Method Description Advantages Sports/Activities Continuous Steady Training, no rest periods, usually lasts for at least 15-20 min. lower intensity. Interval Alternating periods of work (high intensity) and rest (low intensity). E.g. jog 5 min, walk 2 min, jog 5 min, walk 2 min. jog 5 min. Or sprint 50m, walk back, sprint 50 m, etc Swedish word for’speed play’. Fartlek is a combination of fast and slow variations in speed. It may also include a variation in distance and terrain. Good to improve endurance, cheap, can be done any where, easy to progress. Good for games players, more interesting, can be used for aerobic or anaerobic, allows for recovery. Marathon, cross country, cyclists, long distance swimmers, rowers. Footballers, rugby, netball, basketball, sprinters, hockey. Can be done anywhere, uses different terrain, can be more interesting, ideal for games players, programmes of work and rest can be varied. Allows for rest in between stations or in varying muscle groups. Simple to set up and fairly cheap. Can be adapted to suit any individual and any fitness or skills need. Can use a variety of exercises. Can uses, free weights, All games: football, netball, basketball etc. because of the constant changes of pace during these games! Fartlek Circuit Weight Consists of a series of exercises (stations) arranged to avoid exercising the same muscles groups consecutively. Eat station can be performed for a certain time or number of reps. Can be arranged as a fitness circuit or skills circuit. Number of exercises depends on whether you want whole body work out or specific muscles. Football, netball, athletics, rounders, rugby etc Strength/power events. E.g. weight lifting, athletics – sprinting, How it improves Health & Fitness Cardiovascular Endurance. Muscular Endurance. Cardiovascular fitness, muscular endurance, speed. Can be adapted for aerobic or anaerobic. Cardiovascular fitness, muscular endurance, speed. Strength, muscular endurance, agility, coordination, power, speed, cv fitness. Muscular endurance, muscular strength, Cross Weights and reps depend on what you are trying to improve e.g. strength=more weight less reps; muscular endurance= lower weight more reps. Number of sets usually 2/3 e.g. 2 sets of 10 reps. Recovery should be about 1-2 min between sets. And frequency of training must allow for rest days or easier training days. This contains a mixture of training, which can make thing more interesting and can reduce stress on certain parts of the body. E.g. running on roads each day can cause knee and back problems. Individuals may use a variety of the methods above to suit their individual needs. E.g. sprinters could use interval, circuit, weight training. A netballer may use weight, fartlek and interval training. resistance machines, body weight, other weighted objects. Easy to monitor and overload. Can be used to improve muscular endurance and strength depending on programme. throwing, jumping. Rugby. Lowers risk of injury Any! More interesting Can be used to address different training/fitness needs. Can be adapted to weather conditions. Different muscle groups worked. Can be used in most sports. speed, power. Muscle size (hypertrophy) All of the above! Analyzing training sessions. Heart rate – the number of beats per minute A lower heart rate suggests the heart is more efficient at pumping the blood around the body with fewer beats. Working heart rate is measured during or immediately after exercise and provides an idea of how hard the heart is working and therefore the intensity of which the athlete is working. I.e. if their working heart rate is low they may not be working hard enough. Maximum heart rate Is approximately 220 – age Target heart rate or target zone To improve or work aerobically a person needs to work between 60%-80% of their maximum heart rate. To work more anaerobically a person needs to work at above 80% of there Maximum heart rate. E.g. a 20 year old would have a maximum heart rate of 200 bpm. To improve their target heart they need to work between 120bpm and 160bpm (60%-80% of rpm) Recovery rate The faster your heart rate returns to normal the fitter you are. This because the cardiovascular system is much more efficient at removing waste products such as carbon dioxide and lactic acid and in getting more oxygen to the muscles for recovery. Energy Systems Aerobic WITH Oxygen Slow Release of energy More energy Longer lasting Oxygen + Glucose = Energy + Water+ Carbon dioxide Activities such as: jogging, long distance swimming, long distance cycling, walking. Anaerobic WITHOUT Oxygen Fast release of energy Less energy Lasts short period of time Glucose = Energy + Lactic Acid Activities such as: sprinting, throwing, kicking, and jumping. Cycle sprint, swim sprint. Warm-up Reasons to do it: Prevent injury Improve performance Practice skills before match Prepare psychologically for event 1. Cardiovascular warm up/pulse raiser E.g. skipping, running, jogging. - raises heart rate - increases body temperature 2. Stretching - Static – hold stretches for 10-15 seconds - Dynamic stretching – bouncing stretches, stretching whilst moving. 3. Specific skills practice E.g. footballer practicing passing, netballer practicing shooting etc Session Structure Warm up – as above Main activity – depends on the sport or what the person/group needs to improve Cool down - Helps the body return temperature and heart rate back to normal - Removes lactic acid (a poison which causes muscle soreness and stiffness) - Gentle exercise and stretches - Helps create relaxation Diet 7 components of diet Carbohydrates Fats Proteins Fibre Water Vitamins Minerals Macronutrients – carbohydrates, fats, protein Micronutrients – minerals, vitamins Carbohydrates are the sugars and starches found in certain foods. Carbohydrates are stored in the liver and muscles as glycogen. Glycogen converts to glucose and is used as energy for the muscles, brain and other organs. Excess carbohydrates are stored as fats. Carbohydrates can be divided into two sub-groups: Simple carbohydrates Complex carbohydrates Simple carbohydrates consist of one or two sugar units. For example: sugar, sweets, honey Complex carbohydrates consist of hundreds of sugar units. For example: Bread, Pasta, Rice, Potatoes. Which of these do you think lasts longer? Carbohydrates aid the sportsperson by providing a ready source of energy for when the muscles need it. Athletes need lots of carbohydrates. Protein Protein from food helps to build muscle and repair tissue, which is essential after an injury. Protein is also used to provide energy. Protein is found in meat, fish, eggs, nuts, pulses (lentils, peas and beans). Excess protein is converted into fat. Sportspeople who need large muscle size will take in extra proteins for this effect, protein is also used for energy. Fat Fats are a form of stored energy, released slowly when there is a lack of carbohydrates. Fats also provide insulation. Fats are found in butter, oils, cheese, milk. Sport People need them for: Increasing the body size and weight, important for sports that require extra bulk. Storing energy that is slowly released when there is a lack of carbohydrates. However, unnecessary weight can inhibit performance and lead to high cholesterol levels Vitamins Vitamins are key nutrients that the body needs in small amounts to grow and stay strong. There are 13 vitamins in total. Vitamins aid the sportsperson by helping with: Vision Production of red blood cells Blood clotting Condition of bones and teeth Skin condition A – milk, cheese, carrots, liver for vision. B1 – whole grains, nuts and meat for the release of carbohydrates C – fruit and veg for immune system, bones, teeth etc D – milk, fish, liver, sunshine for healthy bones and skin E – oil, wholemeal, bread and cereals for growth. Minerals These are nutrients needed by the body to help it function properly. 2 main minerals: Iron helps the production of red blood cells and the way oxygen is carried in the body by haemoglobin. Iron comes from liver and green vegetables. Calcium helps bones to grow and remain strong and comes from milk, cheese and cereals. Prevents Osteoporosis. Fibre Fibre (or roughage) helps digestion but contains no nutrients. There are two types of fibre: Insoluble: this adds bulk to food, helping it to move through the digestive system. E.g. cereal and bread. Soluble: helps to reduce cholesterol, keeping the heart healthy. E.g. fruit and veg. Water Drinking water is extremely important when exercising, as the body demands more oxygen, nutrients, heat control and waste removal. Two-thirds of the body is made up of water. Sportspeople need to constantly replenish water lost through sweat, urine and condensation when they breathe. In extreme heat more water is needed to stop the effects of dehydration and heatstroke. Carbohydrates Protein Fat Water Fibre Vitamins Minerals Energy Growth and repair of muscles Energy and insulation Prevent dehydration Digestion Bones, vision, red blood cells, immune Prevent osteoporosis, increase red blood cells Definition of a balanced diet: Daily intake of food containing right amounts and types of nutrients Carbo-loading How endurance athletes change their diet the week before an event. 1. They reduce their carbohydrate stores by eating a diet of consisting of fat and protein over 3 days, and train hard. 2. 3 days before the event they eat lots of carbohydrates and train lightly, raising the carbohydrate (glycogen) stores Timing when you eat At the beginning of exercise more blood is directed to the muscles. Less blood is therefore available for digestion which can then cause stomach cramps and discomfort if you have recently eaten. This is why exercise is not recommended until 2 hours after you have eaten. The blood flow re-directing is known as Blood Shunting and is also used to in thermoregulation (body temperature control) to cool the body or keep it warm. How diet affects performance Strength events – athletes requiring a lot of strength will often eat more protein to help build and repair muscles. E.g. a weightlifter, sprinter, rugby player. Endurance events – People who compete in endurance events require enough energy to last them over prolonged periods therefore they require higher amounts of carbohydrates, and water. E.g. marathon running, cycling. All events – require intake of water before, during (small amounts) and after; will require carbohydrates; will avoid too much fat. Factors affecting optimum weight Height Gender Bone Structure Muscle Girth Genetics. To Gain weight e.g. like a boxer or rugby player might want. Energy intake (calories eaten) must be greater than energy expended (activity etc). To lose weight e.g. like a boxer or jockey may need. Energy intake (calories eaten) must be less than energy expended (activity etc). To increase weight To lose weight Overweight – having weight excess to normal for height and gender. Underweight – having weight less than normal for height and gender. Over fat – having more fat in excess to normal Obese – a person who is extremely over fat Anorexia – an eating disorder (psychological problem) resulting in severe loss of appetite. This is the most dangerous disorder as it can cause a serious lack of nutrition. Somatotypes Endomorph Wide hips Narrow shoulders Very fat arms and legs Very fat body Thin ankles and wrists The word ‘Dumphy’ will help you remember the body shape of an enDomorph Sporting examples: Sumo wrestlers, weight lifters, rugby forward. Mesomorph Wide shoulders. Narrow hips. Muscular arms and legs. Muscular body. Very little body fat. The word ‘Muscular’ will help you remember the body shape of a Mesomorph. Sporting examples: 100m sprinters, rugby winger, football defender. Ectomorph Narrow body. Very thin arms and legs. Very thin body. Little body fat. Very little muscle The word ‘Thin’ will help you remember the body shape of an ecTomorph. Sporting examples: high jumper, endurance runner. Performance Enhancing Drugs Anabolic Steroids Effects - Increase Muscle Mass & Bone Growth (increases strengths) Sporting Example - Allow the athlete to train for longer. Dwain Chambers 100m took them to increase his performance. Side Effects - Deepens voice, excess hair. Increase Aggression, increase risk of heart attack, high blood pressure, greater risk of injury, infertility in women, death. Beta Blockers Effects - Lower stress levels and anxiety by reducing heart rate etc. Sporting Example - Help in sports where steadiness is needed e.g. snooker, archery, shooting, gymnastics, motor cycling. Risks/Side effects - Reduce the heart rate too much, tiredness, depression, insomnia. Diuretics Effects - Increase the amount of urine produced. Sporting example - This can help performers lose weight e.g. jockeys or boxer. OR it can help mask the use of other drugs by forcing it out of your system in urine. Risks/Side effects - Dehydration causing dizziness, muscle cramps etc. Kidney Problems. Narcotics/analgesics Effects – act as a pain killer Sporting Example – allows athletes to continue training or competing when injured. Risks/Side effects – further long term injury, loss of concentration, emotional effects. Stimulants Effects: increase alertness (by speeding up the nervous system) overcome tiredness, offsets the effects on lactic acid. Sporting example – baseball players, boxers, footballers use it to be more alert and react faster. Side effects – insomnia, irritability, irregular or faster heart beat, high blood pressure. Peptide Hormones Human Growth Hormone: Effects – increase muscle growth and aid recovery from injury or heavy training. Sporting example – a sprinter may take to allow to build muscle quicker for more power, or too allow him/her to training harder for longer. EPO Effects - Increase the production of red blood cells so more oxygen can be carried around the body and remove lactic acid. Sporting Example: A long distance runner may take it to allow for greater oxygen carrying ability and removal of waste products to allow them to run faster for longer. Side effects – thickens the blood, making it more difficult for blood to pass through capillaries and therefore increases the chances of a heart attack or stroke. Recreational Drugs Smoking & Nicotine Nicotine is a stimulant and can raise awareness however it is very addictive. Smoking is a main cause of coronary heart disease (CHD) damages the cardiovascular system. Smoking damages the cardiovascular system particularly the heart, the blood vessels and the oxygen carrying capacity of the blood. It also caused high blood pressure. Smoking Negativley affects performance. Alcohol Has a calming effect and can slow down reaction time and impairs judgment therefore decrease performance and can be dangerous. Other risks include dehydration and increased risks of liver damage. Socially Unacceptable Drugs – are illegal and include heroin, cocaine, cannabis, ecstasy. All of these are dangerous and can lead to health problems or even death. Socially Acceptable Drugs – these may bought over the counter or prescribed by a doctor such as paracetamol and aspirin. These are not so dangerous unless taken in large quantities. Drug Anabolic steroids e.g. Testosterone Beta Blockers Diuretics Narcotic analgesics e.g. – Morphine & Heroin - Codeine Stimulants e.g. - Caffeine Amphetamines Hormones (Peptide & Mimetics) Effects Sporting example Dangers/Side Effects Risk and injury prevention Warm-up – warmer muscles and joints are less likely to get injured. Cool down – prevents muscles sorness by removing lactic acid etc Checking equipment and facilities e.g. making sure all equipment is in working order, not damaged. Correct clothing – e.g. making sure your wear shin pads, gum shield, football boots (prevents slipping), helmets, remove jewelry. Balanced competition - Age – making sure younger children don’t play against older children or adults, size and strength differences can cause injury. - Gender – Men and women tend to play separate especially in contact sports due to the difference in size and strength. - Weight – used in sports like boxing and wrestling, this is to account for different body sizes, e.g. so a 6ft 20 stone boxer doesn’t take on a 5ft 8 stone boxer. - Handicap – used in golf, this way people of different abilities can play together. E.g. a more able golfer has to try and putt the ball in the hole in less shots than a less able golfer. Playing within the rules of the competition. e.g. no fouls such as a 2 footed tackle, no contact, no high tackles in rugby, not aggression e.g. throwing a racket. Muscular System Deltoids Trapezius Pectorals Triceps Biceps Latissimus Dorsi Abdominals Gluteals Hamstrings Quadriceps Gastrocnemius Front View Back View You need to be able to label each muscle and know what movement it is responsible for. Toned muscles prevent; poor posture, reduce the chances of injuries increases strength increases your working capacity Immediate effects of exercise Exercise increases the muscles demand for oxygen and glycogen in order to provide energy to meet the demands of the activity. When the body works harder, more waste products are produced, so more blood is pumped around to remove this. When the intensity is low the body can work aerobically for a long time. When the intensity is high and the demand for oxygen is so high, the muscles can not get enough, therefore producing lactic acid. When lactic acid builds up eventually the muscles will not be able to continue. Lactic acid makes the muscles ache, stiffen and cause cramp. Isotonic Contractions – muscle contraction that results in limb movement. (contraction with movement) Isometric Contraction – muscle contract where the muscle tenses but does not lengthen. (Still position) Long-term effects of exercise With training muscles increase in strength and size. Hypertrophy – an increase in muscle mass and size Atrophy – a decrease in muscle mass and size (usually due to injury or stopping training) Muscles are attached to the bones by tendons. Muscles are arranged in Antagonistic pairs, where one muscle contracts (and shortens) and the other relaxes (and lengthens). E.g. Bending of the arm – Bicep contracts, Tricep relaxes. Soft Tissue Injuries Tears, pulls and strains. Prevent by warming up and cooling down. Treatment: R – Rest I – Ice C – Compression E- Elevation Skeletal System 3 functions of the skeleton Movement Support Protection e.g. the skull and other organs. A joint it where 2 or more bones meet. The 2 types of joints that you need to know about are the Hinge joint and the Ball and Socket Joint The Hinge Joint This includes the Elbow and the Knee Joint. It is Capable of Bending (Flexion) and Straightening (Extension) E.g. the elbow flexes on a bicep curl, and extends to straighten the arm. The knee joint, flexes when a footballer prepares to kick the ball and then extends to strike the ball. The joint is connected by 2 smooth shallow surfaces and held in place by strong Ligaments The Ball and Socket Joint This includes the Hip Joint and the Shoulder Joint. It is capable of flexion, extension, adduction, abduction and rotation. It is called a ball and socket joint as one bone such as the Humerous (arm) is a long bone with a ball like end and the other is a cub shaped socket (shoulder) in which the femur fits in to. These are covered in cartilage and held in place by ligaments. Examples include Bowling in cricket (forward rotation), swimming back crawl (backward rotation) Abduction occurs as the arm is brought behind the body in preparation to throw a ball or javelin. 1. Extension: Straightening or extending a limb. Example: the arm can be extended at the elbow. 3. Abduction: Moving a limb away from the centre line of the body. Example: The leg can be moved away from the centre of the body at the hip. 2. Flexion: Bending or flexing a limb. Example: the leg can be flexed at the knee. 4. Adduction: Moving a limb towards the centre line of the body. Example: The arm can be moved towards the centre of the body at the shoulder. 5. Rotation: This is a turning or rotational movement of a limb or body part. Example: the head can be rotated at the neck. Effects of exercise on the Skeletal System Increases bone density when bones become heavier and stronger Ligaments (bone to bone) and Tendons (bone to muscle) become thicker and stronger increasing joint flexibility and more power of movement Weight-bearing exercise As people get older their bones become lighter and their density and strength is reduced. If too much is lost i.e. due to lack of activity or nutrients then the skeleton can become weak this is called Osteoporosis. Putting weight and pressure on certain bones by doing activities such as walking, running, aerobics etc can help strengthen bones. Yoga is also a useful weight bearing exercise as it also improves balance, reducing the chances of falling. Injuries to the Skeletal System Bones Old and young people are always more susceptible to bone injuries, as old people have weaker bones and young people have soft bones that are still growing. Fractures A fracture is a cracked or broken bone. Closed Fracture – the skin is not broken or damaged Compound Fracture – the broken bone protrudes (sticks out) through the skin. Simple Fracture – fracture takes place in one line, no displacement of the bone, only part of the bone breaks. Stress Fractures These can occur due to: overuse a result of the muscle become fatigued and unable to absorb shock. increasing the amount or intensity of exercise too rapidly using hard surfaces Poor fitting shoes. Joint Injuries Tennis/Golfers elbow Overuse injury – pain around the elbow. Dislocations This is when a bone at a joint is forced out of its normal position caused by a hard impact. The most obvious sign is deformity and swelling at the joint. Sprains A sprain is a damage ligament (A strain is a torn/pulled muscle), this occurs such as a twisted ankle in netball or football. These usually occur due to twisting or stretching too far past the normal range of a joint due to falling, twisting or colliding with another player. Torn Cartilage Cartilage is a firm elastic substance found at the ends of the bones of a synovial joint. Tearing it for example at the knee, can often be cause by pivoting on one foot. If the cartilage is torn the sufferer will often be in pain and fall to the ground. Treatment R- Rest – stop playing or training I – Ice – apply ice to reduce any swelling. C – Compression – use pressure to apply the ice pack and help relieve pain E – Elevation – keeping the injury raised can reduce swelling Diet Calcium – helps keep bones strong and help bone growth e.g. dairy products Vitamin D – essential for growth and maintenance of healthy bones Smoking and Alcohol can weaken bones. Cardiovascular System During Exercise: Heart rate increases Blood pressure increases Breathing becomes deeper and faster Body temperature increases (average temperature for a human is 37c) Sweating starts and the body requires fluids Lactic acid and waste products produced Heart Rate - The number of beats per minute During exercise heart rate increases because the muscles require more oxygen and nutrients such as glycogen which are carried in the blood. As a result the heart has to work quicker to pump the blood around the body in order to meet the demands Blood Pressure – the force exerted by the blood on the walls on the blood vessel. (Imagine a hose pipe – if the tap was only trickling the pressure (force) on the walls of the pipe would be low, if the tap was on full, the pressure against the hose pipe wall would be high) 2 types of pressure Systolic pressure – this is maximum pressure in the arteries when the heart contracts Diastolic pressure – this is the pressure of the blood during the relaxation phase (when the heart is filling up) Pulse pressure - is the difference between systolic and diastolic. **Know the figures below for a healthy blood pressure Systolic Diastolic Pulse Pressure 140 mmHg 85 mmHg Between 30-50 What causes high blood pressure? Overweight Alcohol Smoking Too much salt Stress, anxiety, worry Lack of exercise **Stroke Volume – the volume of blood pumped out (of the ventricle) per beat (the higher the stroke volume, the more blood the heart can pump out) During immediate exercise this increases. With regular exercise the heart (as a muscle) becomes bigger and stronger and can therefore increase the amount of blood pumped out. This increases the stroke volume and lowers the resting heart rate (as the heart doesn’t have to beat as fast). Memory thing - imagine a room filled with water, if you just have a little cup, you would have to work faster to remove the water. If you had a big bucket (greater stroke volume) you could remove more water per scoop so would have to work as fast. **Cardiac Output – the amount of blood pumped out of the heart per minute This is calculated by multiplying the heart rate (beats per minute) by the stroke volume (amount of blood per beat). Heart Rate x Stroke Volume This also increases with exercise. With regular exercise a person recover rate is much faster, because the cardiovascular system become more efficient at pumping oxygen in the blood to the muscles and removing waste products. Like other muscle rest is important to allow for adaption. During rest the heart will be able to grow in size and thickness and increase the number of capillaries. Things that increase the chances of Coronary Heart disease High cholesterol Recreational drugs Lack of exercise Stress Cholesterol Cholesterol is a fatty substance carried in the blood by lipoproteins. There are 2 types of Lipoprotein. High Density Lipoprotein (HDL) – this is good cholesterol as it contains more protein than fat and can carries the cholesterol from the arteries (where it can cause blockages) to the liver so it can be removed by the body. Low Density Lipoprotein (LDL) – this is known has bad cholesterol as it contains more fat than protein. This can lead to a build up of plaque which can cause blockages, and make it harder for blood to flow through the arteries. Recreational Drugs (smoking and alcohol) Increase blood pressure Lower HDL Increases risks of blood clots Lack of exercise Weak cardiovascular system Increase chance of obesity Stress Increased blood pressure Respiratory System The main function of the respiratory system is to take on oxygen and remove carbon dioxide. This is known as gaseous exchange. Gas Oxygen Carbon Dioxide Inhaled 20% 16% Exhaled 0.04% 4% When we breath out there is less oxygen as the body utilizes its. More carbon dioxide is breathed out because the body produces this as a waste product. During exercise, the depth and rate of breathing increases. With regular exercise the body’s lung capacity is increased to enable more oxygen to be taken in with each breath. **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 me made to pass into and out of the lungs by the most forceful inspiration and expiration. **Oxygen Debt – the extra oxygen consumed during recovery from a period of strenuous exercise in comparison to normal. Regular exercise and the respiratory system Carbon dioxide is removed more efficiently Oxygen is transported to the muscles more effectively Vital capacity increases as the body becomes more efficient More alveoli for gaseous exchange so more oxygen can pass in to the blood More capillaries for more oxygen to get in to the blood. ** More efficient is the key word! The effects of smoking on the alveoli and gaseous exchange Smoking makes the alveoli less stretchy and less efficient making it more difficult to get oxygen in and carbon dioxide out, hence why smokers get short of breath. Good Luck!